Recorded on Christmas Eve 🎄

Before we dive in, I want to wish you a very Merry Christmas. Wherever you’re listening from, take a moment to look around and be grateful for what’s right in front of you. I’m incredibly grateful for all of you who listen to this podcast — it started as an extension of Victory Vault and is now heading into its second year, which still blows my mind.

If you’ve been told you have osteopenia or osteoporosis, you were probably also told to be careful, move less, avoid lifting heavy, and maybe just go for walks.

That advice sounds safe — but it’s often the fastest way to lose more bone.

In this episode, I cover:

• Whether you can (and should) train with osteoporosis

• Why running is not the bone-building solution people think it is

• Why calcium alone doesn’t build bone

• How bone actually adapts — and what it responds to

• Yes, you can train with osteoporosis — but how you train matters

• Bone is living tissue and responds to force, not just movement

• Progressive resistance training is one of the most powerful tools for bone health

• Running may help maintain bone, but it rarely rebuilds it — and it does very little for the spine or upper body

• Calcium is a raw material, not a builder — without mechanical loading, it won’t go where you want it

• Nutrition and hormones (protein, vitamin D, K2, estrogen, cortisol) play a supporting role — not the leading one

Bone is built by demand, not fear.

If you’re listening as we head into the new year:

A short, intense reset and an excellent entry point into my coaching 👉 www.5DayPeakWeek.com

Deep education, structure, and understanding of how your body actually works

You can view the full program schedule at: 👉 JoanneLee2026.com

Midlife isn’t a downhill slide — it’s an opportunity. With the right information, it can be the strongest phase yet.

Have a wonderful Christmas, and I’ll see you in the new year.