October 08, 2025

Strong Bones, Strong Future — How to Stay Unbreakable

1 hour 22 minutes

Strong bones are the armour that carry us through life’s battles — whether it’s racing triathlon, carrying the shopping, or keeping up with grandchildren. Yet too many athletes only notice cracks in that armour when it fails.

In this episode, Simon is joined by Dr Juliet McGrattan and Dr Catherine Jackson to explore what really keeps bones battle ready: the truth about calcium, vitamin D, hormones, strength training, and why endurance sport alone isn’t enough.

Together, they unpack how both men and women can protect their bone health, maintain strength through midlife and beyond, and build habits that last decades.

Quote of the Episode

“Use your future self as a motivator. I know 80-year-old Juliet pretty well now — and every time I’m doing something good for my bones and longevity, she’s waving her pom-poms.”

— Dr Juliet McGrattan

Key Talking Points

Bone Health Basics – Why both men and women need to take bone strength seriously, not just post-menopausal women.

Hormones & HRT – How menopause, testosterone, and modern HRT options affect bone density and long-term health.

Strength & Impact Training – Why bones need load, impact, and multidirectional movement to stay strong.

Nutrition Foundations – Getting calcium, vitamin D, and protein right — plus fuelling properly for endurance.

Sleep, Recovery & Lifestyle – How rest, sleep, and everyday movement protect your healthspan as much as your bones.

Key Takeaways

Bones need impact – Walking, hopping, lifting, and loading keep your skeleton strong.

Endurance isn’t enough – Running, cycling, or swimming alone won’t protect bone density.

Fuel properly – Under-eating and low energy availability are major risks for bone loss.

Recovery matters – Sleep and rest are when your bones and muscles actually rebuild.

Train for your future self – Every strength session today is an investment in how you’ll move at 80.

🔗 Links & Resources

Royal Osteoporosis Society: — practical guidance on exercise and nutrition.

NHS guidance on Osteoporosis

Follow Dr Juliet McGrattan:

Website - https://drjulietmcgrattan.com

Instagram - @drjulietmcgrattan

Facebook - @DrJulietMcGrattan

LinkedIn - @DrJulietMcGrattan

Blogs: https://drjulietmcgrattan.com/2023/02/01/8-tips-for-looking-after-your-bones-when-youre-a-runner/

Book Recommendation:

From Simon: Outlive by Peter Attia — exploring healthspan vs lifespan.

From Juliet: The Power of Fun: How to feel alive again' by Catherine Price

From Catherine: This is going to hurt … by Adam Kay

Thank you for tuning in to this week’s episode. If you enjoyed the conversation, please share it with a friend or training partner who might find it inspiring.

The Battle Ready Society is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span. You can join today CLICK HERE TO START YOUR MISSION

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Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

Website: www.simonward.co.uk

Email: [email protected]

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By Simon Ward

4.5

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