Bone density is a concern for a lot of people past a certain age, and it can lead to an endless juggling of vitamin and mineral supplements to try to get the right balance. Sachiaki Takamiya advocates for a natural diet- and exercise-based approach instead, showing good results with his Okinawan-influenced Blue Zones diet and lifestyle.

As a caveat, he has not gone through menopause, so this video does completely overlook the implications of that. Nevertheless, even if some of us must get our hormones from a bottle these days, this diet and exercise approach is a very good foundation and the advice here is important for all—we can take all the estrogen we need and still have weak bones if our diet and exercise aren’t there as needed.

From strength to strength

Sachiaki Takamiya’s bone density wasn’t bad the previous year, but this year it is better, hitting 123.4%. This is important information, because it’s easier to achieve an n% increase (for any given value of n) if your starting point is lower. For example, a 50% increase from 1g is 1.5g (so, 0.5g difference), whereas a 50% increase from 20g is 30g (so, a 10g difference). Since his starting value was high, this makes his 21% rise particularly noteworthy—and mean that a reader with a lower starting value will most likely see even better gains, if implementing this protocol.

You may be wondering: isn’t a bone mass density of 123.4% about 23.4% more than we want it? And the answer is that the 100% value is taken from an average peak bone mass in young adults, so having it at 100% is fine, and having it a bit higher is still better—it just means he’s outclassing healthy young adults, less likely to break a bone if he falls, etc.

As for what he ate: he focused on getting calcium and magnesium, as well as vitamins D and K2, all from food sources. Key foods included small fish (sardines, niosi, jaco), nattō, mushrooms, and seaweed (nori, wakame, hijiki). In particular, he emphasizes nattō’s benefits for bones, as well as for the gut, heart, and brain.

As for his exercise: he did weight-bearing exercise and resistance training—including calisthenics and yoga, as well as sport, and simply walking and running. His weekly routine looked like this:

• Monday: heart rate zone 2 jogging (45 min)
• Tuesday: bodyweight HIIT and flexibility (20 min)
• Wednesday: heart rate zone 2 jogging (60 min)
• Thursday: bodyweight HIIT and flexibility (40 min)
• Friday: heart rate zone 2 jogging (45 min)
• Saturday: bodyweight HIIT and flexibility (20 min)

…as well as social sports (e.g. tennis, amongst others), and additional activities such as gardening, and cycling for groceries.

For more on all of the above (this is a very information-dense video), enjoy:

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Want to learn more?

You might also like to read:

• Vit D + Calcium: Too Much Of A Good Thing?
• The Bare-Bones Truth About Osteoporosis
• Which Osteoporosis Medication, If Any, Is Right For You?
• How To Do HIIT (Without Wrecking Your Body)
• The Five Pillars Of Blue Zone Longevity

Take care!

In Victorian England, weight-loss trends like the dangerous tapeworm diet were popular. While modern fad diets can seem less extreme, they often promise similarly fast results. However, these quick fixes can have similarly harmful consequences:

Not so fast

To illustrate the difference between gradual and extreme dieting, the video bids us consider two identical twins, Sam and Felix:

• Sam adopts a gradual approach, slowly reducing calorie intake and exercising regularly. This causes his body to burn glycogen stores before transitioning to fat as an energy source. Regular exercise helps Sam maintain muscle mass, which boosts his metabolism and supports sustained weight loss.
• Felix drastically cuts calories, forcing his body into starvation mode. He quickly depletes glycogen stores, loses muscle mass, and burns fewer calories, making long-term weight loss more difficult. Although Felix might initially lose water weight, this is temporary and unsustainable.

You cannot “just lose it quickly now, and then worry about healthiness once the weight’s gone”, because you will lose health much more quickly than you will lose fat, and that will sabotage, rather than help, your fat loss journey.

Healthy weight loss requires gradual, balanced changes in diet and exercise tailored to individual needs. Extreme diets, whether through calorie restriction or things like elimination of carbs or fats, are unsustainable and shock the body. It’s important to prioritize long-term health over societal pressures for quick weight loss and focus on developing a sustainable, healthy lifestyle.

In short, the quickest way to lose weight and keep it off (without dying), is to lose it slowly.

For more on all of this, enjoy:

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Want to learn more?

You might also like to read:

How To Lose Weight (Healthily)

Take care!

After 40, the usual course of events goes: your lean muscle mass decreases, which slows your metabolism and makes it easier to gain fat. At the same time, bone density decreases, increasing the risk of osteoporosis and frailty. This leads to lower mobility, flexibility, and overall frustration.

But it doesn’t have to be that way! Fitness coach Jessica Cooke explains how:

It all depends on this

Strength training helps counteract these effects by increasing lean muscle mass, which boosts metabolism and fat burning. It also improves bone density, reducing the risk of osteoporosis. Plus, it builds strength, fitness, and a toned physique.

The best part? It doesn’t require long workouts—short, effective sessions work best.

While walking is very beneficial for general health, it doesn’t provide the resistance needed to build muscle. Without resistance, your body composition won’t change, and so your metabolism will remain the same. Strength training is essential for burning fat at rest and improving overall fitness.

You don’t have to do high-impact exercises or jumping to see results. Low-impact strength training is effective and gentle on the joints. Lifting weights or using your body weight in a controlled manner will help build muscle and improve strength.

Many women only do cardio and neglect strength training, leading to minimal progress. Another common mistake is overcomplicating workouts—simple, consistent strength training is all you need.

Aim to strength train three times per week for 20 minutes. Focus on compound movements that work multiple muscle groups, such as:

• squats
• lunges
• deadlifts
• press-ups
• shoulder presses
• upright rows
• planks
• glute bridges
• sit-ups
• Russian twists

Start with light (e.g. 2-3 kg) weights and maintain proper form.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

Don’t Let Menopause Run You Down: 4 Critical Things Female Runners Should Know

Take care!