Why Lifters Over 40 Should Focus on Bone Health, Not Just Muscle (Dr. Doug Lucas) | Ep 409

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance: https://bit.ly/fitness-lab-pod20 — Have you ever wondered if your skeleton can actually support the muscles you work so hard to build? Or how bone density affects the way you lift weights, lose fat, and build muscle for long-term strength? This conversation with orthopedic surgeon and bone health expert Dr. Doug Lucas completely reframed how I think about body recomp, strength training, and longevity. We break down why bone health is the real foundation of nutrition and fitness, what happens to bone metabolism as you age, and how lifting weights, optimizing macros, and supporting hormone health directly impact bone density and muscle building. Dr. Doug also shares why women’s fitness, men’s health, and strength training over 40 all depend on resilient bones that respond to training stress. If you want evidence-based fitness strategies that support metabolism, weight loss, and long-term performance, this one is packed with takeaways. Today, you’ll learn all about: 0:00 – Why bone health shapes long-term strength 4:13 – How bone metabolism really works 7:19 – Why Dr. Doug left surgery for prevention 10:25 – At-risk groups and early bone loss 14:07 – What lifting heavy means for bone strength 16:33 – Bone density vs bone quality 21:19 – Lifestyle factors that build stronger bones 23:30 – When to use impact training 29:30 – Medications, risks, and limitations 32:55 – Hormone health and skeletal strength 40:42 – The 4R Method for reversing bone loss 46:39 – A real success story of reversing osteoporosis 53:39 – Lifting safely when you have osteoporosis Episode resources: The Dr Doug Show (YouTube): @Dr_DougLucas The OsteoCollective: osteocollective.com Instagram: @dr_douglucas Facebook: @dr_douglucas Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram