Via Tamsen Fadal

“You hit your peak bone mass by the age of 30. It doesn’t mean it’s too late. There’s never an age when we cannot build bone density. But you want to start from the highest level so that as we have the natural decline, we’re not declining from osteopenia. We’re declining from amazing bone density.

— The #1 Longevity Doctor: How Women Can Burn Fat, Build Muscle & Age Strong, at 16:48

---

Dr. Vonda Wright explains that women hit their peak bone mass by age 30. This early foundation is critical because the hormonal shifts of perimenopause trigger a rapid decline in bone density. “Within 5 to 7 years of perimenopause, you’re going to lose 15 to 20% of your bone density,” she warns. This makes women highly susceptible to osteoporosis and life-altering fractures later on.

However, there is hope. Dr. Wright emphasizes that bone is dynamic tissue, and you can build it at any age. She advises women to proactively manage their bone health through several key actions:

• Know Your History: Look at your female relatives. If your mother or grandmother is shrinking in height, it’s a sign of vertebral collapse from osteoporosis and a genetic red flag for you.
• Get a Baseline: Advocate for a DEXA scan in your 30s or 40s, especially if you have risk factors like a family history, a history of smoking, autoimmune disease, or fractures after age 20. Don’t wait until the standard age of 65.
• Lift Heavy Things: Resistance training is a primary signal for your body to build and strengthen bone.
• Consider Hormone Therapy: Estrogen is a powerful protector of bone, and hormone therapy is an FDA-approved method for preventing osteoporosis.

The key takeaway is that bone health isn’t an “old person’s problem.” The actions you take in your 30s, 40s, and 50s directly determine your independence and resilience in your 70s, 80s, and beyond.

Three simple at-home tests can predict your future health.

You don’t need a fancy lab to get a snapshot of your longevity potential. Dr. Wright highlights several functional markers from her “Unbreakable Assessment” that are powerful predictors of future health and independence.

Marker	What It Measures	The Standard to Aim For
Grip Strength	A surrogate for total body strength. A low score is linked to a higher risk of mortality and loss of independence.	Use a dynamometer. For women 50-55, a score of 24-25 kg is good; 32 kg is excellent.
Push-Ups	Upper body and core strength, a key indicator of functional fitness.	Based on American College of Sports Medicine standards, a goal is 11 full push-ups (not on knees).
One-Leg Stand	Equilibrium and balance. The ability to do this declines sharply after our late 20s if not practiced.	Practice standing on one leg while brushing your teeth, aiming for 30 seconds or more without wavering.

These aren’t pass/fail tests but rather benchmarks to track your progress. If you can’t perform 11 push-ups today, it becomes a clear, motivating goal to work towards. Tracking these simple metrics provides tangible feedback on whether your fitness routine is truly preparing you for a long, healthy, and independent life.