Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison

Picture the sound of a bone snapping - the kind of sound that makes you wince - and ask yourself how often you’ve thought about your bone health.

Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day.

In today’s episode, Professor Elaine Dennison, a world-leading expert in bone health, explains why that needs to change, why stronger bones are key to living more healthy years, and why declining bone health isn’t inevitable. Elaine explains why it’s not just about avoiding broken bones, but about learning to understand one of the most important living tissues in your body.

By the end of the episode, you’ll know exactly how to protect your bones so they can look after you now and for many years to come.

Could your bones be the missing anti-aging link you’ve been missing?

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Timecodes

00:00 Intro

03:05 Are your bones dead tissue? The truth about bone biology

08:08 Peak bone mass: the age your bones stop getting stronger

11:06 What is osteoporosis? The condition you won't feel coming

14:01 Spinal fractures and death risk: what the research shows

15:53 What does osteoporosis do to your bones? The honeycomb explanation

17:46 Fragility fractures: why older adults break bones from a simple fall

20:02 Bone marrow function: what your bones do for your immune system

22:48 The gut-bone axis: how gut health affects bone health

27:01 Does stress affect bone health? The cortisol connection

29:45 Is alcohol good or bad for bone health? The surprising answer

30:16 Does extra weight protect your bones? What the science says

32:13 GLP-1 drugs and bone health: the risk no one's talking about

33:21 Muscle loss and bone density: why they're linked

35:37 DEXA scan: the only way to know your bone density

39:06 Osteoporosis medication: how doctors treat bone loss

40:51 Best exercise for bone density: why walking isn't enough

42:54 How much calcium do you need a day for strong bones?

44:04 Vitamin D and bone health: why you need it to absorb calcium

45:41 Why vitamin D deficiency is common in sunny Australia

47:22 Does HRT protect your bones? The benefits and risks explained

48:31 Do weighted vests improve bone density? What the evidence shows

49:44 How to improve bone health: the first steps to take

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Free resources from ZOE

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Mentioned in today's episode

The effect of Daily30 on Gut Health, Energy Levels, and Hunger in Healthy Adults, Cambridge University Press (2026)

Mortality Rate in Patients with Vertebral Compression Fractures, Geriatric orthopaedic surgery & rehabilitation (2023)

The Influence of the Mediterranean Diet on Bone Health, Nutrients (2023) 

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Episode transcripts are available here.