What Really Keeps Bones and Joints Strong After 50 with Dr. Jocelyn Wittstein EP 172

“It’s never too late to start working on your bone density — and even maintaining is a win. Small changes add up.” — Dr. Jocelyn Wittstein  Key links & resources  The Complete Bone and Joint Health Plan — by Dr. Jocelyn Wittstein & Sydney Nitzkorski is HERE  Dr. Jocelyn Wittstein on Instagram (daily, practical bone–joint–muscle tips) is HERE  The Musculoskeletal Syndrome of Menopause — review paper co-authored with Dr. Vonda Wright is HERE   LIFTMOR Trial — higher-intensity resistance training in postmenopausal women is HERE   EFOPS (long-term strength + agility study; fracture risk reduction despite leveling BMD) is HERE  Trabecular Bone Score (TBS) info is HERE  Bone Health & Osteoporosis Foundation (BHOF) website is HERE  Prune study in postmenopausal women with osteopenia is HERE  OsteoBoost hip–lumbar vibration belt (FDA-cleared for osteopenia) info is HERE   SEEN Nutrition (food-based calcium + vitamin D) — Barbara’s episode with Dr. Jennifer Han is HERE   Barbara’s two-part conversation with Dr. Kevin Tracey on inflammation & RA device therapy is HERE   About this episode  Duke University orthopedic surgeon and sports medicine doc Dr. Jocelyn Wittstein cuts through the noise on what really keeps bones and joints strong after 50. We get real about the bone-loss timeline, why calcium + vitamin D aren’t enough, and how food, gut health, strength, impact, balance, and agility all work together. She explains “lifting heavy” in plain English (and when to scale it), how to use impact safely with knee arthritis, and why holding steady on DEXA can still be a win—thanks to bone quality and TBS. We also touch prunes, food-based supplements, and targeted vibration devices like OsteoBoost—what looks promising and what to watch. Fast, practical, no fluff—so you can protect your bones, your joints, and your independence.  What you’ll learn by listening  The real timeline of bone loss and why “maintaining” can be a major victory  The overlooked nutrient stack beyond calcium and vitamin D (magnesium, vitamins K & C, etc.) and how to get them from food  How inflammation drives joint degeneration—and what diet and lifestyle can realistically do (and can’t)  Equipment-free moves that matter (jumping progressions, balance, agility, body-weight strength) and how to scale impact if you have arthritis  What “lifting heavy” means in practice, how to find your safe intensity, and why consistency beats perfection  Why TBS can reveal bone quality changes even when DEXA is flat  How to think about devices and add-ons (vibration belts/plates) without chasing fads  When hormone therapy, SERMs, or meds belong in a comprehensive plan—and how to build your care team  Have a follow-up question for Dr. Wittstein? Send it to [e-mail] and I’ll aim to include it in a future episode or newsletter.  If you’re enjoying Age Better, I’d be so grateful if you left a quick review wherever you listen.       And if there’s a topic or question you’d love for me to cover in a future episode, send a note to [e-mail] -- I love hearing from you!     Learn more about your ad choices. Visit megaphone.fm/adchoices