Dr. Patrick Denard explains why everyone should prioritize bone health decades before osteoporosis becomes a concern. Learn how bone density peaks in your 20s, begins declining in your 30s, and what simple strategies can prevent devastating consequences later in life.With 19% of women and 4% of men over 65 having osteoporosis, this information is relevant to everyone. Dr. Denard shares evidence-based approaches to maximize bone density including why resistance training outperforms other exercises, the truth about vitamin D supplementation, and how binge drinking in college could permanently reduce bone density by 15%.TIMESTAMPS:00:00:00 Introduction00:01:32 Bone density facts and peak years00:02:40 The role of exercise and bone remodeling00:04:27 The devastating consequences of hip fractures00:07:09 The three key factors for bone health00:07:33 Exercise impact on bone mineral density00:11:42 Vitamin D: What the evidence shows00:14:52 Alcohol's effect on bone density00:15:51 The surprising permanent impact of binge drinking00:17:22 Key takeaways for lifelong bone healthSTUDIES CITED:MEDEX-OP Randomized Controlled Trial (PMID: 34033146)Sports Medicine Meta-Analysis (PMID: 23754172)Cochrane Database Systematic Review (PMID: 36705288)Alcohol Effects Study (PMID: 21927919)KEY TAKEAWAYS:Bone density peaks in your 20s and declines in your 30sWeight training is more effective than Pilates for bone density (1.7% improvement)Hip fractures lead to 50% of people losing the ability to walk independentlyBinge drinking may cause permanent 15% reduction in bone densitySPONSOR: Complete Surgical NutritionCompleteSurgicalNutrition.com

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