In this special Walk Don't Run to the Doctor episode, Miles Hassell MD tackles one of the most important, yet misunderstood health topics: osteoporosis and fracture prevention.
Rather than focusing on numbers from a Dexa scan or quick prescriptions, this episode empowers you with real, actionable steps to build stronger bones and improve your long-term health with evidence-based lifestyle tools.

You'll learn why lifestyle choices—good food you make at home, sunlight, and movement—often outperform medications in maintaining bone health. The discussion blends current research, humor, and critical thinking to help you take control of your health journey.

 Key Takeaways

1. Focus on Fracture Prevention, Not Numbers
   Osteoporosis is less about bone density scores and more about preventing fractures through lifestyle and strength.

2. Exercise Builds Resilience
   Weight-bearing activity, balance training, and even ping pong can significantly reduce fall and fracture risk.

3. The Power of Diet
   A Mediterranean-style diet—rich in vegetables, whole grains, olive oil, nuts, and moderate animal protein—reduces hip fracture risk by nearly 30% with no side effects.

4. Supplements ≠ Food
   Calcium and vitamin D supplements rarely prevent fractures and can have risks; real food sources work better.

5. Sunlight Matters
   Safe, regular sun exposure helps maintain healthy vitamin D levels—key for bones, mood, and longevity.

6. Ultra-Processed Foods Harm Bone Health
   Cooking real food at home supports your microbiome, muscle mass, and bone strength—while saving money and improving quality of life.

7. Small Habits, Big Gains
   Moderate alcohol intake, protein with every meal, and lifelong movement can transform bone and overall health.