The pursuit of being as thin as possible often leads to long-term consequences such as bone disease like osteoporosis.

“The pursuit of skinny is a bad thing with devastating consequences. Like, you're going to end up with bone disease like osteoporosis.”

Resistance training is the primary and most effective method for strengthening bones and preventing osteoporosis, particularly through weight-bearing and multi-joint movements.

“And strength training really is the primary way to strengthen the bones. So, while you're strengthening the muscles, necessarily the bones become strengthened as well.”

The loss of lean muscle mass over a decade is a sign of declining health that needs to be addressed through increased muscle protein synthesis and training.

“i am on january 4th of this year i weighed the exact same amount that i weighed 10 years ago in may of 2011. so for all intents and purposes over a decade my body weight was unchanged i'm embarrassed to tell you how much my body fat went up right it went from about seven percent to 16 percent over a”

Women are not meant to be at the extremely low levels of body fat required for competitive bodybuilding, which poses health risks.

“it's not a great thing for our you know for females to be that lean we're not meant to be that lean”

Building lean muscle is a more effective and sustainable strategy for changing one's physique than continuously cutting calories and body fat.

“In fact, you'd be better off just continuing to try to build lean muscle, which often times results in a little bit of a body fat percentage drop anyway. It's just a much better, healthier, sustainable approach.”

A caloric surplus maintained over an extended period is a key factor in muscle growth that accompanies gaining body fat.

“I wonder s if there's actually less of a correlation to the body fat percentage and more a correlation of just a what what it does to just be in this caloric surplus for an extended period of time.”

Resistance training is the most effective method for preventing bone injury and establishing skeletal health.

“resistance training is the best prevention of injury and oftent times coaches don't include that. There's a lot of time on the soccer field or the softball field and so um you know total body exercises whether we start with resistance bands or lightweights or plyometrics or med balls those are all r”