Day 24 Tips – The Bone Signal – Why Loading is Non-Negotiable
The math of bone loss (it is more than you think)
When we hear that we lose 1% of our bone density a year, it sounds like we have plenty to spare. But the science shows a much more urgent picture. In the first five to seven years following menopause, a woman can lose up to one-fifth (20% – or more in some cases)) of her total bone density. This isn’t a slow decline; it is a rapid thinning of your internal support system caused by the drop in estrogen. By the time many women realize they are at risk, they have already lost a massive chunk of their skeleton’s strength. This is why a multi-layered approach to bone health is our best insurance policy.
The Science: Training Your Construction Crew
Your bones are living tissue that only stay dense if they are given a reason to. To build bone, you must activate cells called osteoblasts. These are the construction workers of your skeleton. However, they cannot work in a vacuum. They need the right hormones, the right minerals, and the right physical signals to do their job.
- The Tension (The Tug): When you perform strength training, your muscles pull on the bone. This tug tells the osteoblasts to lay down new bone minerals.
- The Impact (The Thump): Impact training, like gentle jumping or firm heel drops, sends a vibration through the bone that signals it to get denser to handle the shock.
- The Foundation: Even with perfect training, your body needs the raw materials. This includes adequate protein, essential minerals, cortisol management and hormonal support. Without these, the construction crew has no bricks to build with.
Today’s Task: The Bone-Loading Protocol
Today we are sending a clear build signal to your skeleton through both tension and impact.
- The Workout: Complete the Day 24 Lower Body Strength session.
- The Tug and Thump Drill: Within your 10 minutes, add these two specific signals:
- The Heel Drop (Impact): Stand tall, rise up on your toes, and let your heels drop firmly to the floor. Do this 10 times.
- The Slow Squat (Tension): As you squat, focus on the feeling of your muscles pulling on your leg bones to lift you back up.
- Total Time: 10 minutes.
Why This Matters
By the time many women reach 60, they have already lost a significant portion of their bone strength. While strength training and jump training provide the necessary physical signals, they are part of a larger puzzle. Supporting your body with the right protein, minerals, and hormonal health is what allows those strength signals to actually translate into denser, stronger bone. You are building a resilient frame from every angle.
The Fabulous Micro-Win
- The Task: Complete the session and your 10 Heel Drops.
- The Reflection: As you feel that firm thump of your heels, know you are sending the message. You are combining movement with nutrition and care to reinforce your future.