Bone Health Toolkit (PDF)

A practical, everyday playbook to build and protect stronger bones—without confusion or overwhelm.

What it is:

• A streamlined PDF guide that simplifies bone health into daily actions you can actually stick to.
• Nutrition, movement, and lifestyle strategies aligned with current evidence for bone density and resilience.

What you’ll notice:

• More confidence in food choices that support bones, not just calcium myths.
• Stronger, steadier joints and better posture from smart movement.
• A calmer, clearer routine around supplements, sun exposure, and sleep.
• A plan you can follow in 10–15 minutes a day.

What’s inside:

• 7-Day Strong Bones Plan: Simple daily routines (AM/PM) to stack nutrition, movement, and recovery.
• Bone-Building Plate Blueprint: Protein-forward meals plus calcium, vitamin D, K2, magnesium, and trace mineral targets with portion visuals.
• Grocery & Pantry List: Budget-friendly staples and easy swaps (dairy and non-dairy).
• Evidence-Aligned Supplement Guide: When to consider calcium, D3, K2, magnesium, collagen, and how to time them around meals and meds.
• Strength & Impact Mini-Circuits: 10–12 minute sequences for hips, spine, ankles; safe progressions from low-impact to gentle impact (as appropriate).
• Posture + Balance Primer: Micro-mobility, core, and balance drills to reduce falls and support alignment.
• Sun, Sleep, Stress Basics: Bite-size routines for vitamin D, deep sleep, and cortisol balance (all bone-relevant).
• Lab & Screening Checklist: What to ask your provider about (DEXA timing, key labs, meds that impact bone, red flags).
• Travel & Busy-Day Plan: No-equipment movements, portable snacks, and how to stay on track on the go.
• Troubleshooting: Reflux with calcium, lactose intolerance, joint sensitivity, and how to progress safely.

Who it’s for:

• Anyone focused on prevention or rebuilding: perimenopause/menopause, adults 50+, or those with family history or low DEXA scores.
• Busy people who want clear steps, not guesswork.
• Beginners and return-to-fitness readers who need safe, smart progressions.

How it works (at a glance):

1. Anchor each meal with protein, add a calcium source, and include magnesium-rich plants; rotate D/K2 sources.
2. Do the daily 10–12 minute strength/balance circuit; add gentle impact as appropriate and cleared by your clinician.
3. Hit sunlight or D3 target, prioritize sleep, and keep stress strategies simple and repeatable.
4. Track a few essentials weekly: protein servings, calcium-rich foods, minutes of strength/balance, and sleep consistency.

Why it works:

• Prioritizes protein for bone matrix plus minerals for density—balanced with fiber and healthy fats.
• Combines strength, balance, and appropriate impact—the trio most associated with improved bone outcomes.
• Emphasizes consistency, not perfection—small, daily actions that compound over time.

Important note:

• This toolkit is educational and not a substitute for medical advice. If you have osteoporosis, osteopenia, or a complex medical history, consult your clinician before starting new exercise or supplements.

Build strength you can feel every day. The Bone Health Toolkit (PDF) gives you clear guidance, simple routines, and flexible nutrition to support stronger bones—now and for the long run.

Ready to get started? Get the toolkit and take the next step toward resilient bones.