Strong Bones, Sunny Days — Your Strongest Summer Starts Now!
- carnholt63
- 6 days ago
- 9 min read
BRANDCRAFTYOU BLOG | MAY 2026
Christine Arnholt, NBC-HWC, FMCHC
My guiding light is to remain functionally strong with optimal health span across my lifespan so I can keep enjoying all the amazing things this beautiful life has to offer. From the more “day-to-day” like engaging in household fun like unloading the dishwasher, to the bigger things in life like fully engaging with my future grandkids. As someone who has a legit opportunity to improve their bone density, keeping my bones (and surrounding muscles!) strong is always on my radar. In honor of enjoying your strongest summer yet, I wanted to share what I’ve discovered about bone health (some of which that surprised even me!) and why—coming up on my 63rd birthday—it couldn't have come at a more perfect time.
I love the month of May. For me, it's so full of hope, so full of a beautiful, anticipatory summer fun energy! Plus it's my birthday month and I've always enjoyed celebrating birthdays. It's interesting, once I hit 60, I stopped obsessing about the numbers so much but of late I've been thinking about turning 63. Not with dread — never with dread (okay, maybe 60 came with some nuance of dread along with a healthy dose of gratitude). With genuine curiosity and something that felt a lot like excitement. Because what I know after years of coaching remarkable men and women to live their healthiest, happiest, most powerful lives — and after living this lifestyle myself every single day for many years: the people who age most powerfully are not the ones who ignore what's happening in their bodies. They are the ones who stay curious. Who keep asking questions. Who believe in the power of the amazing human body and both embrace age yet focus on optimizing health span. Net net--I refuse to accept decline as inevitable. That curiosity led me down a research rabbit hole this month and what I found I had to share with you!
How I Found Dr. Doug Lucas
In researching this month's bone health content, I discovered a YouTube channel that fully roped me in — The Dr. Doug Show: Bones, Hormones and HealthSpan. The episode that pulled me in first? "How Late Is It to Start HRT?" I'll tell you why that one in a moment.
Dr. Doug Lucas is a double board-certified orthopedic surgeon and osteoporosis specialist who essentially retired from orthopedics to pursue a singular mission: educating the world that osteoporosis is not only preventable but often reversible. He completed his orthopedic surgery training at Stanford University and is additionally certified in anti-aging and regenerative medicine. He now leads tele-health practices nationwide, hosts his YouTube channel, and wrote The Osteoporosis Breakthrough — which I am inspired to order and dive into immediately. Or as soon as I finish the other 12,597 books I've already purchased and can't wait to read!
I had never heard of Dr. Doug before this month. Perhaps many of you haven't either. (Note: I checked him out, including connecting with a friend of mine who owns two OsteoStrong locations and of course knew of him and his brilliant work.) What drew me in immediately was his framing — that bone health and hormones are essential pillars of healthy aging for midlife women AND men, delivered with a rare background in orthopedic surgery and longevity medicine, challenging outdated views on aging and health. That is not the conversation most of us have been having with our doctors. And that gap — between what the research says and what most patients are told — is exactly what makes Dr. Lucas' work so important.
Why This Is Personal For Me
I want to share something with you — professionally and as authentically as I can — because I think it will resonate with some of you. As someone who lives this lifestyle every single day, who coaches health as performance, leadership, and longevity, and who approaches every health decision with clear intention and research — and a good dose of what feels right for my body based on my unique lifestyle and bio individuality — I proactively sought out a hormone replacement conversation with my own doctors. Not out of fear. Not because something felt wrong. But because remaining functionally strong with a vibrant health span across my entire lifespan (and not being a burden on my kids) is my guiding light. And the research supports exploring every evidence-based tool available to do that powerfully. As I told my doctor from someone who takes no Rx with the exception now of a low-dose hormone, "If Chris Arnholt is in here asking you for a prescription, you know I have a higher guiding light that's driving me!"
My GP graciously declined and redirected me. I booked an appointment with my GYN. In his office he initially recommended against it — but agreed to write the prescription I was requesting. A few hours later, he called me back. He had done his research. He wanted me to know he had been incorrect — that HRT is now recognized and approved as a tool to support bone density in women my age. He was gracious about it. I was grateful for the call.
I share this not to point fingers at the medical community — doctors are doing their best within a system that has historically underserved women at this stage of life. As I often think: the focus has long been on the baby factory stage, not on helping women thrive powerfully in their second half. That is changing. Slowly. But it is changing.
I share it because if a credentialed health coach with quality practitioners who lives and breathes this research still had to strategically and somewhat forcefully navigate this conversation — you might too. And I want you to feel empowered to have it. To ask the questions. To advocate quietly and confidently for yourself. To explore what is right for you — with an informed, open-minded provider who sees your whole picture. This is not medical advice. This is one woman's experience — and an invitation for you to start your own conversation if it feels relevant to your journey.
4 Things Dr. Lucas Taught Me That I Didn't Expect
1. Walking Is Beautiful — But It Won't Rebuild Bone.
I love walking and getting in a little fresh air and sunshine as part of a sweat sesh either as a power walk solo or with friends or clients, or leisurely with my dogs—which I do every single morning.
Dr. Lucas recommends resistance training in combination with controlled impact — specifically HiRIT, or High-Intensity Resistance and Impact Training — which includes resistance training at 80–85% of your one rep max, with exercises like deadlifts, squats, overhead press, and impact work.
The principle: bone remodels in response to load, gravity, and impact. Walking provides some of each — but not nearly enough load to trigger meaningful bone building. You need to pick up something heavy. Regularly. Your skeleton is responding every single time whether you think about it or not.
The prescription: make strength training your non-negotiable 2-3 times per week. Then enjoy every walk, every swim, every yoga class as the invigorating active lifestyle layer they are. Both matter. They just serve different purposes — and now you know which does what. No matter which you choose, strong is the new everything and your bones will thank you for decades.
2. Most People Are Dramatically Undereating Protein — And Their Bones Are Paying the Price.
Protein is the most under-discussed nutrient in bone health. We hear about calcium. We hear about vitamin D. But protein is the actual structural framework of bone — and most people, especially women who came up through the low-fat mythology of the 1980s and 90s, are not eating nearly enough of it.
Dr. Lucas recommends at least 1 gram of protein per pound of desired body weight daily, with the majority from quality animal sources. Research he cites is clear: women who consistently undereat protein don't just lose muscle — they lose bone. The fracture risk is real and measurable.
This is the No Deprivation Zone™ in quite a powerful form. We are not removing anything. We are adding a key building block macronutrient your body needs.
3. You're Probably Deficient in the Supplements That Matter Most — And Don't Know It.
Most people "know" they should take calcium (which can be tricky!) and vitamin D. What most people don't know is that they may be taking the wrong forms, at the wrong doses, without the critical partners that make them actually work.
Dr. Lucas is clear: Vitamin D3 paired with Vitamin K2-MK7 is foundational — K2 is what directs calcium into bone rather than arteries. Magnesium is essential for bone mineralization and is one of the most common deficiencies. Omega-3s are anti-inflammatory, bone-protective, and critical for overall health span.
His important caveat: supplement use needs to be individualized based on lab values, health conditions, and medication interactions. Get tested. Know your numbers. Work with a provider who looks at your whole picture. You cannot optimize what you don't measure.
4. The Hormone Conversation Deserves More Airtime.
This is the one I feel most personally compelled to raise — my own experience is exactly why.
The drop in estrogen and progesterone during menopause affects insulin sensitivity, lipid profiles, brain health, bone density, and so much more. And yet, after the flawed Women's Health Initiative study alarmed providers away from hormone therapy decades ago, many women were left without a conversation they deserved — and continue to deserve — to have.
Dr. Lucas brings important nuance: route of administration matters — transdermal estradiol is considered safest. Progesterone form matters — bio identical is preferred. And timing matters — starting within 10 years of menopause is generally considered ideal.
I raise this not to advocate for any particular path — HRT is deeply personal and must be explored individually with a qualified provider who knows your full health picture. I raise it simply because knowledge is power and it is a conversation worth having. One that my own experience reminded me not everyone is open to having yet (both on the practitioner and patient side).
If it feels relevant to your journey — get curious about it. Ask questions. Research. Advocate confidently for yourself. You (and your bones!) deserve a complete conversation.
The Summer Connection
Here is what I find so beautiful about exploring bone health in May specifically: summer is actually the most natural bone-building season of the year.
Real sunshine — unfiltered, on your actual skin — triggers Vitamin D synthesis. Dr. Lucas recommends getting outside for sun exposure daily when possible. On Key Biscayne, that is not a hardship. That is simply a daily ritual. ☀️
Outdoor resistance training — weighted walks, outdoor workouts, resistance bands in the fresh air — checks the load and impact boxes in such a vibrant way, though I still love my gym and yoga classes that offer variety and community in such a powerful way. This time of year makes movement feel less like obligation and more like pure pleasure. Seasonal eating at its most vibrant — fresh fish, colorful produce, quality proteins grilled outdoors — naturally aligns with everything bone health demands. Your plate in summer, done with intention and joy, is doing serious structural work underneath all that vibrant deliciousness.
Strong bones and sunny days are not separate goals. They are the same goal. And this is the perfect season to pursue both.
Why This All Matters — Especially Right Now, For Me
I turn 63 on May 30th. I share that openly and joyfully because I want you to know — really know — what intentional healthy living actually produces over time. It produces energy that surprises people. Strength that feels effortless because it has been built consistently. Curiosity that keeps life genuinely interesting. A body that carries you powerfully and gracefully into every season — including this one.
This month's national "Aging Unbound" theme for older adults also resonates with me based on my goal of Aging Powerfully℠. Not defying age. Not pretending time isn't passing. But building — deliberately, vibrantly, consistently — the strongest possible foundation for every year ahead.
Dr. Lucas' mission is to show that "feeling less than optimal is typical but not normal — and it's never too late to make meaningful changes."
That is my mission too. In different words. With a different approach. But pointing at exactly the same truth. Just like my "why" in my work is Empowering People to Feel Their Best, I take that to heart for myself.
Your bones are not your destiny. They are your foundation. And foundations — at any age — can always be made stronger.
One of my "Chris-isms" is, "Your Body is the Most Amazing Technological Marvel Ever." I truly believe this. It's working 24/7 on our behalf. No time off. It's on us to leverage the empowering power of positive lifestyle practices to give it a little support, and get out of the way so it can work its magic. I don't know why my bone density is a development opportunity for me given my focus on healthy living. But I know for sure that I'm doing what I can to support a stronger me, a stronger foundation — in addition to great sleep, nutrient-rich foods, stress management practices, and more, I'm also working consistently on building lots of strong muscle around my bones and developing my balance. All to optimize my functional strength and health span.
Here's to enjoying your strongest summer yet.
Here's to Your Healthiest Happiest YOU! ☀️
WANT TO GO DEEPER?
Find Dr. Doug Lucas on YouTube — The Dr. Doug Show: Bones, Hormones and HealthSpan. Start with the hormone episodes. Bring your questions.
Pick up The Osteoporosis Breakthrough by Dr. Doug Lucas — one of the most eye-opening reads I've encountered in years of health research.
Try this month's Cinco de Mayo-inspired Chris' Healthy Happy Fish Tacos — your bones will quietly thank you for the protein, healthy fats, and vitamin C on your plate.
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