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? 🌱 Try our science-backed and tasty wholefood supplement Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=d30 🌿Let your gut microbes snack on the ZOE Gut Health Bar | https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=GHB Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE: https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=BAU Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Why a broken hip can be so dangerous 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 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg The Appetite Reset by Dr Federica Amati | https://amzn.to/4aBakbR Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat Free resources from ZOE: The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt | http://ZOE.com/snacking-2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=snacking Eating for Better Brain Health: Your brain-gut blueprint | https://ZOE.com/brainhealth?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=betterbrainhealth How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Mentioned in today's episode The effect of Daily30 on Gut Health, Energy Levels, and Hunger in Healthy Adults, Cambridge University Press (2026) | https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/does-a-diverse-wholefood-plantbased-dietary-intervention-improve-gut-microbiome-composition-gut-symptoms-energy-and-hunger-in-healthy-adults-a-randomised-controlled-trial/6590821C018637A26737CE52D55500F1 Mortality Rate in Patients with Vertebral Compression Fractures, Geriatric orthopaedic surgery & rehabilitation (2023) | https://pmc.ncbi.nlm.nih.gov/articles/PMC9903013/ The Influence of the Mediterranean Diet on Bone Health, Nutrients (2023) | https://pmc.ncbi.nlm.nih.gov/articles/PMC10385532/#sec8-nutrients-15-03224 Episode transcripts are available here: https://zoe.com/learn/category/podcasts