The Bone Health Blueprint
By Dr. Nick Trubee
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Category: Fitness
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Episodes: 85
Description
The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life.
In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine.
With nearly two decades of experience in exercise physiology and bone health, I help you cut through the confusion and focus on what truly works.
| Episode | Date |
|---|---|
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Ep. 83: Power Training for Older Women: Strategies to Improve Function, Confidence, and Fall Resistance
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May 08, 2026 |
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Ep. 82: The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women
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Apr 17, 2026 |
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Ep. 81: Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients
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Mar 27, 2026 |
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Ep. 80: The Osteogenic Quantification and Reliability of the Heel Drop and Press up Drop
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Mar 17, 2026 |
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Ep 79: Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women
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Mar 06, 2026 |
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The Bone Health Blueprint: Updated Trailor
|
Mar 05, 2026 |
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Ep 78: How Resistance Training and Self-Talk Boost Strength in Older Adults
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Aug 04, 2025 |
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Ep. 77: Resistance training programs targeting improvements in health outcomes in postmenopausal women
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Jul 24, 2025 |
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Episode 76: Full body approach leads to consistency
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Feb 12, 2025 |
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Episode 75: Building trust in your body
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Feb 05, 2025 |
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Episode 74: Progressive overload doesn't have to be linear
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Jan 29, 2025 |
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73. Expectations and how they may lead you down the wrong path
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Jul 10, 2024 |
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Motivation is a scam
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Jun 27, 2024 |
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Progressively overloading through your working sets
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May 09, 2024 |
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Finding yourself skipping workouts? Here's why and how you can make that all change.
|
Dec 04, 2023 |
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Keeping fitness simple with Coach Keri
|
Oct 04, 2023 |
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The low-down on rest intervals for single-joint & multi-joint exercises. Hint, there is a difference.
|
Aug 01, 2023 |
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Season 3, Ep. 9 with Zak Kanary - A garage gym dad doing work!
|
Jun 30, 2023 |
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High intensity Low volume versus Moderate intensity High volume, is one better than the other?
|
Jun 23, 2023 |
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Will squatting past parallel increase muscle size more than squatting to 90 degrees? Relationship between hypertrophy (increase in muscle size) and range of motion.
|
May 02, 2023 |
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Craig Gilkes, kettlebell master from the school of max unbroken swings
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Mar 11, 2023 |
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Chad Trudo: The Director of Strength & Conditioning at Aurora University
|
Mar 09, 2023 |
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Dr. Hannah Brandt
|
Mar 09, 2023 |
|
Using RPE vs a percentage of your 1-rep max in your training
|
Feb 22, 2023 |
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Hannah Johnson of @runthismomlife
|
Jan 27, 2023 |
|
Tyler Friedrich: Stanford University's Director of Olympic Sports Performance and Applied Sport Science.
|
Jan 20, 2023 |
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Steps per day matter to get the most out of your workout
|
Dec 31, 2022 |
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How to engage your nervous system using contrast
|
Dec 15, 2022 |
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Mixing strength & aerobic training, how much of each should you do each week?
|
Dec 02, 2022 |
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S2, Ep. 29: Jim Laird - Achieve your goals by hammering the fundamentals
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Nov 16, 2022 |
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A body-builders approach to training may surprise you... The grey area in training & movement with Brandt Gess
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Oct 25, 2022 |
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S2, Ep27: Tom Wymer, Strength coach & athletic trainer
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Oct 18, 2022 |
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Keeping fitness simple and sustainable with William Wallace
|
Oct 11, 2022 |
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Is muscle soreness the best indicator for improvement?
|
Sep 27, 2022 |
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Season 2, Ep. 24: Trading training ideas & philosophies with Dr. Josh Elzey
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Sep 23, 2022 |
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Training thoughts from the day - Assess your readiness for movement
|
Sep 08, 2022 |
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Are you using RPE to improve your training?
|
Sep 04, 2022 |
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The 3 V's of training... Volume, velocity & variation
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Aug 29, 2022 |
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Season 2, Ep. 20: Kristofor Healey, the indispensable man.
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Aug 24, 2022 |
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Rest between sets vs. rest between reps... Will the result be different?
|
Aug 11, 2022 |
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Post-activation potentiation with Chad Trudo
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Jul 29, 2022 |
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Barbell bench press vs Dumbbell bench press... Which one is best?
|
Jul 21, 2022 |
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Breaking down Fitness Myths with Dr. Peyton Vickers
|
Jul 11, 2022 |
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Exercising in the heat... how can this make us more "fit"?
|
Jun 28, 2022 |
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How much variation is too much variation?
|
Jun 19, 2022 |
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Creatine supplementation for brain health?
|
Jun 03, 2022 |
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Improving maximal strength & explosive strength with KB Swings
|
May 19, 2022 |
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Bulletproof your body for running with Dr. Jamie Mraz
|
May 02, 2022 |
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Breathing strategies for resistance training
|
Apr 25, 2022 |
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4x World Record Holder in kettlebell swings, Sergeant Major Steven Burkett
|
Apr 13, 2022 |
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Which leg exercise also engages the core muscles most?
|
Apr 06, 2022 |
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Lifting to failure is overrated.
|
Mar 28, 2022 |
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Do men & women use different muscles during the squat?
|
Feb 28, 2022 |
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Season 2, Episode 5 - Dr. Nicole Lussier, PT, DPT on the topic of ruptured tendons, rehab and beyond
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Feb 21, 2022 |
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Squatting barefoot vs shoes - Is there a difference?
|
Feb 12, 2022 |
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When "more" might actually be "more"
|
Feb 05, 2022 |
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Bench press time... Should you work through a full range of motion or not?
|
Jan 20, 2022 |
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Reps to failure or leave a few in the tank?
|
Jan 14, 2022 |
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Core Strength... What is the "core" and how can you train to improve it best?
|
Dec 24, 2021 |
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How much rest time is enough?
|
Dec 09, 2021 |
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To gain muscle and improve strength, should you lift fast or slow?
|
Dec 02, 2021 |
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Improve muscle size & strength with slower repetitions
|
Oct 21, 2021 |
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Bicep curl vs. Dumbbell row: Which will improve bicep muscle size better?
|
Sep 27, 2021 |
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Squat vs. Step up - Will lower body strength improve differently?
|
Sep 03, 2021 |
|
Farmer's carry secrets revealed
|
Aug 15, 2021 |
|
Why you may consider making Foam Rolling part of your daily routine.
|
Jul 21, 2021 |
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Protein recommendations and timing: How much protein do I need and when?
|
Jul 14, 2021 |
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How may caffeine improve your exercise capacity?
|
Jul 08, 2021 |
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Can fitness alter our genetics to potentially live longer?
|
Jun 28, 2021 |
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Total body vs. Split routine workouts
|
Jun 15, 2021 |
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Hip thrust vs rear foot elevated split squat and GLUTE activation
|
May 25, 2021 |
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Squat versus Deadlift: Which muscles are dominant in each movement and WHY.
|
May 18, 2021 |
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Assess you "state of readiness" pre workout
|
May 06, 2021 |
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When to dial up workout intensity? Heart rate variability vs. traditional programming
|
Apr 27, 2021 |
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How long does it take to recover? -- Acute & delayed effects of resistance training.
|
Apr 23, 2021 |
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How can we use strength as a predictor of injury risk?
|
Apr 15, 2021 |
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Wanting to improve muscle size & strength?
|
Apr 10, 2021 |
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Can supersets benefit your workout performance?
|
Mar 24, 2021 |
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What's the difference in your ability to produce power and resist fatigue using two different sets vs rest strategies
|
Mar 16, 2021 |
|
Training to failure at Low loads vs. High loads. Which will best improve muscle size & strength?
|
Mar 10, 2021 |
|
Functional Training vs Traditional Resistance Training
|
Mar 03, 2021 |
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Whole Egg vs. Egg white ingestion during 12 weeks of Resistance Training
|
Feb 27, 2021 |
|
Creatine monohydrate verses the market competitors
|
Feb 21, 2021 |
|
Should you Resistance train to Failure or Not to Failure?
|
Feb 15, 2021 |
|
The Bone Health Blueprint
|
Feb 09, 2021 |