Bone Health at Every Age (Part 1: Nutrition & Hormones)

In today’s episode, we talk about why bone density begins to decline and what actually builds strong, resilient bones — at every age and every stage of life, including perimenopause and postmenopause. Now, before you think, “Well, that’s not me — I’m in my 20s… my 30s… my 40s,” please give this episode a listen, because the strength of your bones at 60 is determined by what you do at 25. This is Part 1, focused on nutrition and hormones — and it lays the groundwork for what comes next: Part 2, where we’ll talk about mechanical stress, weight-bearing exercise, resistance training, balance work — and why movement is non-negotiable for long-term bone health. In this episode, we explore: * When we reach peak bone mass and why that matters * Why bone loss accelerates earlier than many women expect * What perimenopause is (and why it matters for bone remodeling) * How bone remodeling works — and the roles of osteoclasts and osteoblasts * Why estrogen is central to bone density in women * How to know where you stand: DEXA scans, blood work, and risk factors * Why “normal” blood calcium doesn’t tell you what you think it tells you * The nutrition foundation for strong bones * What can work against bone health over time (and what to watch for) 🎧 Listen to the full episode of Food for Thought , celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully. To join World Vegan Travel (and my husband!) on their amazing trip, Climb Mount Kilimanjaro: A Vegan Trekking Adventure, AND get a $100 voucher for REI, use JOYFULVEGAN as your code and THIS LINK to find out more information and to book your adventure! Provence, France: In the episode, I also mentioned our 2027 trips, none of which are ready to offer yet; however, one of them may be Provence, and as we’re just now gauging interest. I highly encourage you to PRE-REGISTER for this trip. You don’t have to pay a cent or commit to a trip (that doesn’t exist yet!), but if you’re interested in getting first dibs when the trip goes live, click on the button below. (Again, you don’t have to pay anything, so just ignore the $100 on the first page you come to.) If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided! * Complement Supplements Everything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products! * Plaine Products Refillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products! * Nama Juicer My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products! Additional Resources 👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. 👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity. 👉 Travel with me ! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions. 👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit

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Bone Health at Every Age (Part 1: Nutrition & Hormones) is an episode from Food for Thought: Living Compassionately, Sustainably, and Healthfully by Colleen Patrick-Goudreau.

This episode is 66:15 long.

This episode was published on Feb 21, 2026.

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