THE OSTEOPOROSIS FIX - How to Strengthen Your Bones Naturally with Simple Exercises and Nutrients
A Practical Guide to Lifelong Bone HealthBy John J MaddenRecorded TrackLength1h 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
2Introduction: Why Bone Health Matters
3Chapter 1: Understanding Osteoporosis — The Silent Disease
4How Osteoporosis Develops
5The Difference Between Osteopenia and Osteoporosis
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6Why “Silent” Is So Dangerous
7Chapter 2: The Living Skeleton — How Bones Really Work
8The Composition of Bone
9Two Types of Bone Tissue
10The Cells That Run the Show
11The Hormonal Backdrop
12Chapter 3: Risk Factors, Diagnosis, and What Your Numbers Mean
13Risk Factors You Cannot Change
14Risk Factors You Can Change
15Diagnosis: The DEXA Scan
16Who Should Be Screened, and When
17Chapter 4: Calcium and Vitamin D — The Cornerstone Nutrients
18Calcium: How Much, and From Where
19Vitamin D: The Calcium Gatekeeper
20Working Together
21Chapter 5: The Supporting Cast — Magnesium, K2, Protein, and More
22Magnesium
23Vitamin K2
24Protein
25Other Notable Nutrients
26Chapter 6: The Bone-Building Plate — Foods That Help and Hinder
27The Foundation: A Mediterranean-Style Pattern
28Building a Bone-Friendly Day
29Foods That Quietly Work Against You
30Hydration and Mineral Water
31Chapter 7: Weight-Bearing Exercise — The Foundation of Strong Bones
32Why Loading Matters
33Walking: A Useful Baseline
34Higher-Impact Options
35A Simple Weekly Framework
36Special Considerations
37Chapter 8: Resistance Training — Muscle Builds Bone
38Why Strength Training Works
39The Core Movements
40How Heavy, How Often
41Getting Started Safely
42Chapter 9: Balance and Flexibility — Preventing the Fall
43Why We Lose Balance With Age
44Daily Balance Practice
45Tai Chi and Other Movement Practices
46Flexibility and Range of Motion
47Home Safety as Part of Fall Prevention
48Chapter 10: Lifestyle Factors — Sleep, Stress, Smoking, and Alcohol
49Sleep
50Stress
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