THE OSTEOPOROSIS FIX - How to Strengthen Your Bones Naturally with Simple Exercises and Nutrients
A Practical Guide to Lifelong Bone HealthBy John J MaddenRecorded Track
Length1h 19m
About this audiobook
Osteoporosis is called the silent disease because it gives no warning until a bone breaks. Yet bones are living tissue: they respond to what you eat, how you move, and how you rest. This book translates the science of bone health into a practical plan built on four pillars — a plate rich in calcium, vitamin D, magnesium, K2, and protein; weight-bearing and resistance exercises that stimulate bone renewal; daily balance training to prevent falls; and sleep, stress, and lifestyle habits that protect the skeleton. A clear, actionable guide for readers at every age and stage of life.
Audiobook details
GenreHealth and Wellness
Length1 hr 19 mins
Narrated byRecorded Track
FormatAudiobook
Publish dateJun 9, 2026
LanguageEnglish
Table of contents
1Medical Disclaimer
42Chapter 9: Balance and Flexibility — Preventing the Fall
2Introduction: Why Bone Health Matters
43Why We Lose Balance With Age
3Chapter 1: Understanding Osteoporosis — The Silent Disease
44Daily Balance Practice
4How Osteoporosis Develops
45Tai Chi and Other Movement Practices
5The Difference Between Osteopenia and Osteoporosis
46Flexibility and Range of Motion
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6Why “Silent” Is So Dangerous
47Home Safety as Part of Fall Prevention
7Chapter 2: The Living Skeleton — How Bones Really Work
48Chapter 10: Lifestyle Factors — Sleep, Stress, Smoking, and Alcohol
8The Composition of Bone
49Sleep
9Two Types of Bone Tissue
50Stress
10The Cells That Run the Show
51Smoking
11The Hormonal Backdrop
52Alcohol
12Chapter 3: Risk Factors, Diagnosis, and What Your Numbers Mean
53Chapter 11: Building Your Personal Bone Health Plan
13Risk Factors You Cannot Change
54Pillar One: The Daily Plate
14Risk Factors You Can Change
55Pillar Two: The Weekly Movement Framework
15Diagnosis: The DEXA Scan
56Pillar Three: Daily Balance Practice
16Who Should Be Screened, and When
57Pillar Four: Lifestyle Commitments
17Chapter 4: Calcium and Vitamin D — The Cornerstone Nutrients
58Putting It Together: The First Two Weeks
18Calcium: How Much, and From Where
59Chapter 12: Staying the Course — Tracking Progress and Maintaining Gains
19Vitamin D: The Calcium Gatekeeper
60What Progress Actually Looks Like
20Working Together
61When to Consider Medication
21Chapter 5: The Supporting Cast — Magnesium, K2, Protein, and More
62Plateaus and Setbacks
22Magnesium
63The View From Here
23Vitamin K2
64Chapter 13: Special Situations — Menopause, Men, Younger Adults, and Athletes
24Protein
65The Menopausal Transition
25Other Notable Nutrients
66Men and Bone Health
26Chapter 6: The Bone-Building Plate — Foods That Help and Hinder
67Younger Adults: Building Peak Bone Mass
27The Foundation: A Mediterranean-Style Pattern
68Athletes, Especially Endurance and Aesthetic Sport
28Building a Bone-Friendly Day
69Pregnancy and Breastfeeding
29Foods That Quietly Work Against You
70Chapter 14: Common Questions and Persistent Myths
30Hydration and Mineral Water
71Is Milk Really Necessary?
31Chapter 7: Weight-Bearing Exercise — The Foundation of Strong Bones
72Do I Need to Avoid Coffee?
32Why Loading Matters
73Will Weight Training Make Me Bulky?
33Walking: A Useful Baseline
74Are Bone Density Supplements Worth Buying?
34Higher-Impact Options
75How Long Until I See Results?
35A Simple Weekly Framework
76What About Vibration Plates?
36Special Considerations
77Do I Need to Stop Running If I Have Osteoporosis?
37Chapter 8: Resistance Training — Muscle Builds Bone
78Is It Too Late to Start in My Seventies or Eighties?
38Why Strength Training Works
79Should I Try a Plant-Based Diet?
39The Core Movements
80What If My Doctor Says My Bones Are Fine?
40How Heavy, How Often
81Conclusion: A Skeleton You Can Trust
41Getting Started Safely
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