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Hey everyone, it's Mikki here. You're listening to Mini Mikkipedia on a Monday. And today I want to talk about building unbreakable bones in perimenopause. So taking a little bit of a deep dive into bone health, I've done one similar to this previously. And I believe it was February, 2023, just after I broke my fibula bone, I sort of outlined supplements and the strategy that I was using to help with the healing process, just to make sure it

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went as it should be. Now, this one here is a little bit different because I want to talk about what's actually happening to your bones right now and some of the evidence-based strategies that can literally reverse bone loss, particularly if you are in perimenopause and beyond. And this will go beyond just drinking milk and taking calcium supplements. Because the reality check is, that if you're a woman in perimenopause or postmenopause, you're losing bone density as we speak.

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And in the first five to 10 years after menopause, women lose 1 to 2 % of their bone mineral density every single year. So that's potentially 10 to 20 % of your total bone mass gone within a decade, which is pretty frightening because one of the early causes of early mortality for a woman, or actually for anyone, but particularly women, is a fracture. And that first...

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five years you have like a 50 % chance of early death post hip fracture and isn't necessarily breaking the bone it's the subsequent loss of independence and muscle strength that can occur after you have a fracture so the more that we can avoid being in that state the longer and healthier and happier life we can live and in fact what is good news is for anyone who does have low

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bone mineral density is that the latest 2024-2025 research shows us that it can not only slow the loss, but you can actually reverse it and build bone density even into your 50s and 60s and beyond. So we're talking about gaining, you know, few percentage points of bone density per year with the right combination of strategies. And that is not an insignificant finding. So let's get into it.

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So first let's understand what's actually happening when we talk about the perimenopause bone crisis. So your bones are living tissue. They're constantly being broken down by cells called osteoclasts and rebuilt by cells called osteoblasts. When you're younger, this stays balanced. And in fact, we are growing bone up until sort of our mid-twenties and then ideally we're maintaining it. But when estrogen drops during perimenopause and menopause, osteoclasts go into overdrive.

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you're breaking down bone faster than you're building it. The numbers are pretty stark. Post-menopausal women lose 1 to 2 % of bone density per year for the first 5 to 10 years after their final period. If you go through menopause at around 50, by age 60 you could have lost 10 to 20 % of your bone mass, which is pretty frightening. And this isn't just about osteoporosis, which is defined as a T score below negative 2.5 on a DEXA scan.

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Many women develop osteopenia first, which is a T score between negative one and negative 2.5. Osteopenia might sound not that bad, but it does double your fracture risk. One in three women over 50 will experience an osteoporotic fracture in their lifetime. Hip fractures, as I mentioned, are particularly devastating. So I mentioned what the five year risk of mortality was, but it's even a 20 % increased mortality risk in the first year after the fracture.

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and many people never regained their independence, which is something I'm super passionate about. Now, this is some interesting findings from 2025 research, and it is that we've been potentially under-diagnosing osteoporosis. And look, I know that there are some questions around sort of over-diagnosing things.

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But this is almost the opposite. meta-analysis published in May 2025 looked at nearly 4,000 people and compared ADEXA scans, which is what we typically use, to something called QCT scans, which are more detailed CT-based measurements. And CT measurements are quantitative computer tomography, just so you know.

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They found that QCT identified almost five times more people with osteoporosis than dexadid in the same population. And for men it was even more dramatic in fact. Eight times more cases detected with the QCT. Now this doesn't mean that these people are going to go on in fracture. They're just at greater risk of fracture. Though I do just want to be clear about that, but that's pretty compelling. So if your dexascan comes back normal,

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but you have risk factors such as family history, early menopause, medications like steroids or PPIs, proton pump inhibitors. It might be worth asking your doctor about some more detailed imaging if at all possible. So let's talk about what actually works. And I'm going to be blunt. If you're only going to do one thing for your bones, it needs to be exercise, not supplements, not diet, exercise. But of course,

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You can't just do exercise, so don't just ask me what's the one thing I can do. However, exercise is one of the most important things and specifically the right kind of exercise. look, your bones are lazy. They only respond to mechanical stress, to impact, to loading, to forces that literally bend and compress them. This triggers those osteoblasts to lay down new blown. If there's no mechanical stress, there's just no bone building. It is that simple.

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Now, not all exercise is created equal for bones. So what we know is that high impact exercise is the gold standard. We're talking about jumping, sprinting, plyometrics, racket sports like tennis and squash. These activities create three to eight times your body weight in ground reactive forces. And a meta-analysis from 2006 by Martin St. James showed that high impact exercise can increase spine and hip bone density.

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by 1.5 to 3.5 % in just 6 to 12 months, which is pretty significant. Tennis and racket sports are particularly interesting. A study by Canis from 1995 found that the dominant arm of tennis players had a 6 to 12 % higher bone density than their non-dominant arm. So if you've been playing tennis since puberty with at least two hours per week, you also get 2 to 4 % higher bone density in your spine and hip. And the reason for this is the multi-directional loading and the torsion.

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So if you're moving in all planes, creating unique stress patterns are just part of that and this is something that your bones love. Now, a major meta-analysis also published in May 2025 analyzed 17 randomized controlled trials, 690 post-menopausal women. They found that resistance training significantly improves bone density at the lumbar spine and femoral neck. But here's the key. They identified that an optimal protocol

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was three days per week at moderate intensity. So it's 60 to 80 % of your one rep max for up to 48 weeks. So it wasn't two days and it wasn't five days, but three days. Then after about a year, the benefits plateau, which suggests you need to change up your routine periodically to keep progressing. But the fact that you were able to get that uh improvement after consistently resistance training for a year is pretty significant.

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Now what about weighted vests? So I want to be really clear about something and I think it's well understood now, well I assume it is because it's all over social media. Weighted vests are not a substitute for resistance training. They're a complement to it and not a replacement. Resistance training creates direct muscle pull on the bone. So when you squat or deadlift, your muscles are literally pulling on your bones with significant force. This mechanical tension triggers bone formation. You're also getting progressive overload.

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You can keep adding weight, going heavier and creating more stimulus. Weighted vests work differently. They provide this axial compression. So that's top-down loading through your spine and hips when you're upright. It's like carrying a backpack. Essentially, that is what it's like. It's valuable, but it's a different type of stress compared to resistance training. And the research shows weighted vests can increase bone density. So studies that use 15 to 20 % of body weight worn during walking or step-ups

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can increase hip bone density by 1.1 to 2.3 % actually in post menopausal women. And that is real measurable benefit, but 20 % of your body weight is a ton and it carries with it significant injury risk. And it does not hold a candle to that resistance training. It doesn't strengthen your muscles the way resistance training does. Doesn't create the high magnitude forces that squats and deadlifts create.

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and you can't progressively overload it the same way. There is a limit to how heavy you can safely go. So, think about it like this. If you can do resistance training, do it. Use a weighted vest as an add-on for extra bone stimulus potentially during your walks or just extra weight or for exercises where adding resistance training would be difficult. And if you are to use a weighted vest, then you'd start at about five to 10 % of your body weight and progress up.

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over an 8 to 12 week period and you may try it you know three times a week do a five minute walk plus three times ten box step ups and potentially three times ten sort of squats to stands but don't exceed 25 % of your body weight because there is an additional risk of spinal compression and this is something to do in addition to training or resistance training not instead of and a lot of people walk and walking is fantastic

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Walking alone produces less than one times your body weight in ground reaction forces and multiple meta-analyses show it maintains bone density, so it stops you from losing more, but it doesn't significantly build new bone. Walking is fantastic for your cardiovascular health, for your glucose and metabolic health, for your mental health and joint mobility. So please do it, but don't rely on it as your bone building exercise. And that is the same with swimming and cycling.

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Again, amazing forms of exercise but in non-weight bearing or low impact. Studies show that they don't increase bone density unsurprisingly and in fact competitive cyclists often have lower bone density than sedentary people because they're spending hours in a non-weight bearing position. So you need a combination of high impact or resistance training two to three times per week for bone building plus whatever other exercise you love for overall health. Now,

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I want to shift gears to something that people don't often talk about when it comes to bone and that is sleep. It is absolutely critical for bone health. A study from the Women's Health Initiative looked at over 11,000 postmenopausal women and measured their bone density up against their sleep habits. Women who sleep five hours or less per night has significantly lower bone mineral density at every site measured. Spine, hip and femoral neck. The women with the short sleep

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less than five hours, five hours or less, had 63 % higher odds of osteoporosis at the hip and 28 % higher odds at the spine compared to women who sleep seven hours. And that's not a small effect. But during sleep, especially deep sleep, your body releases growth hormone. This is critical for bone formation. It stimulates those osteoblasts, which are the cells that build bone. And when you're chronically sleep to

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you're cutting off this growth hormone pulse. A 2024 study showed that sleep deprivation decreased bone formation markers by up to 28 % while simultaneously increasing bone breakdown markers. So it is a double whammy. You're building this bone and you're breaking more down. And the mechanisms do go well beyond growth hormone, however, sleep deprivation increases cortisol, which directly decreases that osteoblast activity.

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Poor sleep also increases the inflammatory markers and chronic inflammation accelerates bone loss. Plus, sleep is when your body regulates the parathyroid hormone that controls calcium metabolism. So when all of this is disrupted, you get poor calcium balance and increased calcium excretion. So in the real world as well, when you are sleep deprived, you're less likely to exercise. Tired, motivation tanks, and you're suddenly, that resistance training session you planned,

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either get skipped or it's done suboptimally. So sleep affects bone health both directly through hormone pathways and directly through its effects on your behavior. So aim to be in bed for eight to nine hours to try to get those seven to eight hours of sleep a night consistently. And the quality matters too. If you have sleep apnea or chronic insomnia, you need to get that treated. It isn't just about feeling tired, it's about your bones. And

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Go back and listen to my podcast with Alex Bartlett and Greg Potter on sleep because you need to create good sleep hygiene, dark room, temperature, consistent schedule and all of the other things that have been talked about there. And think of sleep as your overnight bone repair crew. And when you shortchange it, you're literally telling your bones that they don't get to recover and rebuild. Now let's tackle those vibration platforms, power plates, Juvenet, whole body vibration.

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I do get asked about these constantly and the research is actually pretty interesting but it is nuanced. So first, let's be crystal clear, not all vibration platforms are created equal. There are two completely different types. You get the low intensity vibration. These look like bathroom scales. They create tiny vibrations less than one gram force at frequencies of around 30 hertz. Think of them as gentle pulses going through your feet.

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up from your feet through your skeleton. And then you get the high intensity whole body vibration like Power Plate. These are the big platforms you see at gyms. They vibrate much more aggressively and you can feel your whole body shaking. So what research shows is that if you have access to the low intensity vibration, there is some evidence of a benefit. There was a 2024 systematic review of 15 randomized trials with nearly 800 postmenopausal women.

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that found that using it at 15 to 35 hertz for at least six months produced a 1.8 % gain at the lumbar spine and a 0.5 % at the femoral neck. And women weighing less than 65 kilos got even better results. But the high intensity platforms like PowerPlate, interestingly, the research isn't there. Dr. Clinton Rubin, he's the world's most cited researcher on vibration and bone health, reviewed the PowerPlate studies and said,

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They failed to demonstrate that power plate training alone improves bone density or bone quality. There was one study of power plates, but if you dive into the protocol, the power plate group was doing a progressive exercise program on the plate. So they were doing one-legged exercises, progressively loading them. So the benefit potentially came from the exercise program and not the vibration. And research comparing the platform suggests that the high intensity vibrations

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might actually be too aggressive for people with fragile bones. So the forces can be uncomfortable. And for someone who's already had fragility fractures, some bone specialists say that it's actually contraindicated. So if you're interested in the vibration training, I would say look for low intensity vibration platforms specifically designed for bone health, like the Maradine LIV or some similar device. And these are actually FDA cleared for bone loss.

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and avoid those high intensity platforms because they are just a bit aggressive. And again, this is something that you use as a supplement and not a replacement for the weight bearing exercise and resistance training. And you might want to do it 10 to 20 minutes daily standing on the platform with soft knees at 30 Hertz frequency. look, people who might benefit from this more than others would be people who are very sedentary and cannot do traditional exercise.

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postmenopausal women who weigh less than 65 kilos and as an add-on to existing exercise programs for that extra stimulus. So that's what you'd want to be looking for if you were going to incorporate this as part of your bone building exercise regime. Now let's move to nutrition. First and foremost protein, which I think we're getting our heads around more and there's so much more information now about how important protein is for bone. I know everyone focuses on calcium, but

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Bone is 50 % protein by volume. Specifically, it's mostly type 1 collagen, which forms a scaffold that calcium and other minerals get deposited onto. So it's like reinforced concrete. The collagen is the steel rebar framework and the calcium is the concrete. Without the framework, you've got nothing to build on. So let's be clear. It's way more than 0.8 grams and even more than the 1.2 grams per kilo of body weight, especially after menopause.

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but we'd be wanting to go closer to 1.6 grams of protein per kilogram body weight. So that's up to about 112 grams of protein per day for a 70 kilo woman. And I think that we've been through some of the myths on protein. I definitely know that Brandon and I covered it on one of our previous podcasts. High protein doesn't leach calcium from bones. It's been thoroughly debunked that myth. Meta analyses show that high protein intake, when calcium intake is adequate,

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either has a neutral or improves bone density. Low protein is way more dangerous for bones. It can decrease insulin growth like factor one, which is a key hormone for bone formation. So practically we want to aim for at least 30 to 35 grams of protein in a meal, focusing on those high quality sources that we talk about all the time. And if you are plant based, you do need to be more strategic. Legumes, tofu, tempeh, quinoa are all sources of

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protein, albeit legumes are actually pretty small in terms of protein. And with any of these, you do want to also be consuming an amino acid powder alongside it. And then, of course, you've got protein powders, uh which can absolutely help you reach your target. And what about calcium? This is actually has been a controversial sort of supplement in the past. So I understand that there's a bit of confusion out there. So, I mean, look, we need calcium.

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Our bones are our calcium bank and the recommendation is 1200mg daily for postmenopause women. should you get your calcium from supplements or from food? And do calcium supplements increase your risk of heart disease? This concern started about a decade ago when some studies suggested that calcium supplements might increase heart attack risk.

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The theory was that taking large doses of calcium all at once might spike blood calcium levels, potentially contributing to arterial calcification, i.e. calcium deposits on blood vessels. But a 2023 meta-analysis of 12 randomized controlled trials found that calcium supplementation was not associated with increased risk of heart attack, stroke, heart failure, or cardiovascular death.

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So this is looking at the highest quality evidence in nutrition for actual clinical trials and not just observational studies. And a 2024 study from the UK Biobank found with over 434,000 people that habitual supplementation with calcium was associated with a higher cardiovascular risk in some people with diabetes, interestingly, but not in people without diabetes. I thought this was super interesting actually and I wanted to understand it more.

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So calcium does require some cofactors to help sort of bring it into the bones. people with diabetes are much more likely to be deficient in two critical nutrients that regulate where calcium goes in the body. And those nutrients are vitamin K2 and magnesium. So vitamin K2 is like a traffic director for calcium. So it activates a protein called Matrix G1A protein, and it literally grabs calcium and eats

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escorts it out of the arteries and soft tissues and into the bones. However, that protein, the MgP protein I just mentioned, does need vitamin K2 to be activated. And without adequate K2, it does remain something called undercarboxylated, but basically it remains inactive. And inactive MgP cannot prevent calcium from depositing in your arteries. People with diabetes have significantly lower vitamin K status compared to people without diabetes.

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They also have high levels of this inactive MgP and that correlates with worse vascular calcification and increased cardiovascular risk. And magnesium is the other critical player. It also helps regulate calcium channels in cells, prevents calcium from inappropriately entering vascular smooth muscle cells, is required for vitamin D metabolism, and helps regulate the parathyroid hormone which controls calcium balance.

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and people with diabetes are notoriously deficient in magnesium. Type 2 diabetes is associated with increased urinary magnesium loss and many diabetic medications further deplete magnesium. So there are definitely some mechanistic reasons why people with type 2 diabetes have a higher cardiovascular disease risk when they take calcium supplements, but it's not the calcium per se, it's that they don't have those cofactors present. So regardless, if you're taking a calcium supplement,

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it is recommended that you take a supplement that does have the appropriate cofactors just to help drive the calcium to where it's required. So practical guidance then based on supplementation, we know that it can be helpful, but we want to try and get as much calcium as possible from food. Dairy if you tolerate it, leafy greens, sardines with bones, fortified plant milks and tofu made with calcium sulfate. If you're getting 800 to 1000 milligrams from food, like

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that's pretty good and you may not need to supplement or you might just need a tiny supplement. However, do note that some of these plant-based milks have calcium carbonate and that might be less well absorbed. If you do supplement, calcium citrate is better absorbed and doesn't require your stomach acid to do the job. Split the dose of your supplement so don't take more than 500 milligrams at once. Take your supplements with

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magnesium or vitamin K2 added as cofactors and take your calcium with food. It does improve absorption and prevents that blood calcium spike, which may interfere with uh or may increase that arterial calcification. So the evidence doesn't support avoiding calcium or being afraid of it, but it does support being strategic about how you get your calcium and when to take it. So do be mindful of that and

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One last thing I'll say is if you are intolerant to dairy as a lot of people are, it isn't helpful actually to um take dairy regardless because an intolerance indicates that your body doesn't handle it well and it can create more of an inflammatory pathway and inflammation is pretty terrible for bones as well. So be mindful of that. And what about micronutrients? So let's talk about vitamin D. m

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So ideally you want a blood level of about 40 to 60 nanograms per milliliter or 80 to 100 nanograms per milliliter. And in fact, in New Zealand, it says anything above 50 is fine, but a lot of vitamin D experts suggest 100 to 150 nanomoles per liter. And so you don't want to be just above what is considered optimal on your blood health forms, which is 30 nanograms if you're in the US or it's 50 nanomoles if you're here in New Zealand.

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So vitamin D, particularly in winter and need and having about 3000 to 5000 IU. And I would test levels twice a year and adjust supplementation accordingly and test your levels coming out of winter and then again, six months later. So I mentioned K2 and we specifically want MK7 because it does help activate that protein that grabs calcium and deposits it into the bones. And a three year study from the Netherlands found using

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180 micrograms of MK7 daily showed that the undercarboxylated osteocalcin, which is an inactive form I mentioned earlier, decreased by 65 % in the MK7 group compared to basically no change in the placebo group. Bone density increased and bone strength improved. And another study in 2005 found that Japanese women who use 200 micrograms daily of MK7 for 18 months

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had reduced vertebral micro-fractures, improved bone architecture and decreased arterial stiffness. So MK7 can help improve both bones and your cardiovascular system. Now look, Kato is difficult to get to in food. Natto is king and this is a traditional Japanese food like fermented soybeans. It's an acquired taste. Gouda cheese, yolks and some fermented foods have smaller amounts, but look, most people will need to supplement.

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So look for MK7. Magnesium, getting either a glycinate or citrate. 60 % of your body's magnesium is stored in the bone. As I mentioned, it's a co-factor for calcium and vitamin deactivation directly involved in bone formation. So 350 to 420 milligrams daily. And you can get some in food like pumpkin seeds and spinach and dark chocolate and almonds. You cannot meet what the requirements are based on food alone, unfortunately.

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And there's some trace minerals such as zinc, copper, manganese, boron, silicon. These are all super important nutrients as well. And it is difficult to get, like I don't expect you to be taking 15 different supplements, but if you have a supplement like the Good Green Vitality or a really good Multivite like Two a Day from Life Extension, then you can get a lot of your bases covered. The Go Healthy Skin, Hair and Nails has silicon in it and

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and also has biotin, which is sort of separate to this actually, but it's still an important nutrient. And omega-3s. So I talked to Professor, I'm to say Stuart McMillan on omega-3s and their importance for bone health, particularly in older people. Taking one to two grams of EPA and DHA daily helped slow bone breakdown in a sedentary population. So they do have particularly bone protective effects.

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And look, omegas do so much anyway, I would highly recommend that they're just part of your usual daily stack. And what about collagen peptides? So bone is 30 % collagen by weight. Collagen peptides are hydrolyzed collagen. So basically collagen that's been broken down into smaller pieces that your body can absorb. And the theory is that these peptides signal your osteoblasts to make more bone. And there was a study in 2018 by Konig and colleagues

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looking at 131 postmenopausal women with reduced bone density and gave them either 5 grams of collagen peptides or a placebo for 12 months. And the collagen group had significantly higher bone density with both the spine and the femoral neck. Subsequent to that study, they infected a four-year follow-up, and the woman who continued taking the collagen peptides for four years had an increase in that bone mineral density again, which ended up being clinically significant.

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Interestingly, none of these women had fractures during that four year period. So I think it would be absolutely worth taking collagen peptides as well. Five to 15 grams daily and looking for products particularly marketed for bone health, brands like Fortibone, and this is a collagen that has been used in studies. And if you take your collagen 60 minutes before your workout with vitamin C if possible, there is some evidence that it increases uptake into bone and tendon tissue.

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And I've talked about Keith Barr's work before. This is informational research that he's looked into. like these don't, like the collagen won't replace anything like calcium or vitamin D, but it is important as well. So you'd want to be using all of these together. And the last thing to consider is of course creatine. So creatine might help with bone density. This is emerging, not by directly affecting bone, but by amplifying your resistance training gains. And

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There is some research to show that creatine plus resistance training may improve bone mineral density. That's at a level of about five grams uh a day, just taken on the daily. But again, it is not like it's not set in stone. If you like that, it has this amazing impact, but creatine is involved in so much that and it's not creating by itself. It's alongside that resistance training and it is incredibly safe. is decades of research on creatine. So.

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I just want to finish off with just some things to be mindful of with bone, because obviously sleep is important, exercise is important, nutrition is important. But what about some things which may impact negatively? Corticosteroids. So these are the worst. They directly increase osteoclast, which is that breakdown activity. So if you're on steroids long term, you must be proactive about bone protection. Proton pump inhibitors, such as ameprazole.

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More than one year of use decreases calcium absorption. So if you're on these, talk to your doctor about alternatives, at least get a DEXA scan. There is some research suggesting long-term use of SSRIs may decrease bone mineral density. And we do want to be mindful of aromatase inhibitors, which are medications used for breast cancer treatment because they do significantly impact bones. We just have to be so proactive.

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around our healthy lifestyle habits if you're going through treatment. Smoking and alcohol. Smoking is an absolute disaster for bones. Even secondhand smoke has negative effects. And, oh, this is depressing, alcohol over two drinks per day increases fracture risk as well. So if you are someone who drinks more than what you think you should, or you smoke, then these need to be addressed, particularly if you have bone mineral density issues.

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What I do want to finish up with is, you can you reverse osteopenia? And the thing is you can. I've had many, many people come to me over the years showing an improvement in their DEXA scans when they address some of these lifestyle and exercise habits. So first, osteopenia, if you recall, is a T score between negative one and negative 2.5. Osteoporosis is negative 2.5 or lower. The closer you are to normal, meaning a T score above

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negative 1.0, the more likely you are to reverse bone loss. If you're at negative 1.5, getting back to negative 0.9 is very doable with the right protocol. If you're at negative 3.5 in the depths of osteoporosis, getting all the way back to normal is much harder, but you can still build bone, improve bone quality, and significantly reduce your fracture risk. So the research does show with comprehensive intervention, exercise, nutrition,

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Sometimes medications, people can gain one to three percent of bone density per year. And remember, anything above three percent is considered clinically significant. So reversal actually means moving your T-score into a better category, stopping further decline, building bone quality, even if density doesn't fully normalize, and reducing fracture risk. And for most women with osteopenia, the goal should be to stop losing more bone and start building it.

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even if you don't get all the way back to where you were at the age of 30. If you can maintain or improve your current body bone density and build strength and balance to prevent falls, you're totally winning. So some of these critical factors for success are catching it early. So getting some regular DEXA scans, particularly if you have a history of osteoporosis in your family, comprehensive approach using exercise and nutrition and addressing any medication issues.

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consistency over months and years. This isn't something that you can change in eight weeks. And addressing all these risk factors, including sleep, stress, medication, smoking, and alcohol. So here's what I want you to remember. Bone is not static. It's living, responsive tissue. It responds to signals you give it, such as the mechanical stress, nutrients, and hormones. And the biggest mistake I see is women thinking,

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Either I'm 55 or it's in the family and it's too late. So the research is clear. You can absolutely build bone density and get yourself into an improved category in your 50s, 60s, 70s and beyond. But you do have to do the work. Supplements alone won't do it. The exercise alone won't optimize it. It's got to be a combination in addition to stress management. And perimenopause is a vulnerable time for your bones, but it is also your wake up call.

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This is when you establish the habits that will determine the quality of life at 70, 80 and 90. Strong bones mean independence. They mean being able to play with your grandkids, travel and live on your own terms. So the path forward isn't always perfectly linear. Sometimes if you get regular DEXA scans, they may stay stable for a year before showing improvement. And that is normal. What matters is the trend over time.

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and staying fracture free and independent. Whether you technically reverse your diagnosis or whether you stop your decline and build bone density without changing your T-score, you're succeeding if you're maintaining your mobility and strength in those habits, which um I chatted about today. So if you this helpful and you know other people who would benefit, totally tell them about it. Send them the link. I would love to hear from you. In my DMs, I'm at mickywilledon on Instagram, X and threads.

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at mckie willard and nutrition on facebook or head to my website mckie willard and dot com and shoot me an inquiry. Alright team you have the best week see you later.