What I Do at 64: My Top 10 Time-Tested and Trusted Bone Hacks
The essential science-backed habits you need for an entire lifetime of bone strength
"The remarkable surprise—after a decade of building and refining bone-strengthening habits, I'm essentially a new woman bone-wise—every bone cell I had 10 years ago has been optimally regenerated, just as yours could be."
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It started as a slightly oddball project. Who knew it would change my life?
The year of my fracture and osteoporosis diagnosis, I hit on an idea. Every year I'd add just one more habit to get my bones out of the osteoporosis zone.
The plan: find that ONE science-backed bone-building habit that fascinated me most, and offered hope for being free of the fear of breaking another bone.
That was nine years ago. And as I mastered each habit, I expanded it in my own weird and quirky ways. What I didn’t realise was I was inadvertently turning each one into something of a super habit.
I’d love to say this was all part of my grand plan. The truth is it was a happy accident, driven purely by curiosity and saving myself from boredom. But what started as entertainment became transformation.
The remarkable surprise—after a decade of building and refining bone-strengthening habits year after year, I'm essentially a new woman bone-wise, given 10 years is the time it takes for every bone cell to renew..
Consistency, they say, is the foundation of powerful habits, but I now realise there's something even better, especially when it comes to building bones—relentlessly raising the bar.
So here it is—exactly what I did. Perhaps you’ll find your own fun rides towards stronger bones here. Maybe you'll end up with a new fearless skeleton (as I did) along the way.
Or at the very least, you may discover new awareness of the incredible power and agency we have over bones, which turn out to be almost as trainable as an amenable wide-eyed Labrador
Let's go! 🚗💨
“There’s only one thing better than being in a body with bones growing stronger every day—that’s knowing that you’re dodging the statistic that’s looming on the horizon.”
The Question That Keeps Coming Up
Over the last few weeks, since the Boss Your Bones Project launched, there's one question that keeps coming up: "What do YOU do? What do you actually do YOURSELF?"
It’s made me realise that although I've written a lot about bones over the years, along with my path out of the osteoporosis danger zone, I've rarely shared my own bone-building habits. The truth is there’s a LOT of them, and we'll cover them all over the coming weeks from exercise to food and everything in between.
There's a reason I'm sharing these specific habits with you—the same science-backed ones I used to transform my own bones. I'm passionate about bone health, yours and mine, and this felt like the most effective way to jumpstart your journey toward stronger bones.
Wherever you're starting from, these habits are designed to be your easy on-ramp. As you build confidence—just like I did—you'll discover that each one has endless potential for growth, should you choose to push further.
Everything we do here is designed to be easy and even joyful.
But, let’s not forget the stakes. Here’s why we care:
📈One in two postmenopausal women will have osteoporosis, and most will suffer a fracture during their lifetime.
Knowing you're beating the odds is a great feeling—right up there with knowing, in your body, that your bones grow stronger every day.
Below I share each habit, year by year, along with why they’re worth adding to your day and your week, and enough insights to start “test driving” each one straight away. Think of them like your cunning stunt move towards freedom and independence.
Remember, before you try the habits and routines here, first check with your doctor, and by all means, check your risk; get that bone density test! The saying, knowledge is power is never truer than with bone health.
10 Surprising Habits That Built My Bones, Year by Year
A life-changing transformation from 55 to 64
Consistency, they say, is the foundation of powerful habits, but I now realise there's something even better, especially when it comes to building bones—relentlessly raising the bar.
What I added at 55
Super Habit 1: The Deadlift
To set the scene, my moon boot had just come off, and my crutches were in the broom cupboard. As soon I was back on my feet, I was weight training with a vengeance. All thanks to guidance from my husband David (who, as luck would have it, has a Masters in Physical Education). On account of my heavy work schedule, David made the workout as time efficient as possible.
That meant compound moves that give you maximum bone-building bang for your buck. Enter my love of the queen of compound moves—the deadlift. It loads your spine, hips, legs and entire posterior chain with exactly the mechanical stress your bones crave to build stronger.
💪 How my deadlift habit has evolved:
Deadlift Snacking
Of course, the deadlift is at the centre of my bone-building gym workout (which you’ll meet in the weeks ahead!). But my home deadlift game is now on fire thanks to "Dumbbell O'Clock" and the simple act of moving my basket of dumbbells to their natural habitat, under my desk. Every working hour, on the hour, it’s tools down and dumbbells up. Deadlifts are always part of the daily mix. Three sets take less than 5 minutes and powers up bones, body, and brain.
For more about strength training after 50:
The Girls' Own Guide to Weight Training
What I added at 56
Super Habit 2: Standing On One Leg
It's hard to overstate how important balance is. One of the definitions of osteoporosis is breaking a bone as a result of a fall from a standing position. A simple trip can be catastrophic. Which means being nimble enough to self-correct when you lose your footing is everything. By year two, I was already doing a lot for balance, including yoga and pilates. But, always the time hound, I thought why not add standing on one leg while brushing my teeth for a twice daily balance-enhancing routine?
💪 How my standing on one leg habit has evolved:
Cleaning Teeth with Leg Kicks
Over time, having mastered the simple balance, I made it interesting by adding leg kicks which have become progressively higher over the intervening years. OK, we're not talking Dallas Cowboys Cheerleaders here. It's not particularly pretty. But twice a day, while cleaning my teeth, kicking each leg out to the side gives my balance a good workout. It also hits up my leg muscles, and as we know, muscle loading builds bone.
TIP: An electric toothbrush that buzzes four times over two minutes helps divide your time evenly on left and right legs.
What I added at 57
Super Habit 3: Skipping/Jump Rope
It was now three years in, and it was high time for that explosive high-impact exercise that’s so excellent for bones. I knew that sort of pressure sends a clear message to your bones to build new bone tissue and increase bone density.
I hadn't jumped a rope since I was 10 years old, but muscle memory is a marvellous thing. I went from basic bouncing with two jumps between jumps, to peppers. Just 3-4 minutes a day does the trick: about the same length as your typical chart-busting song.
💪 How my skipping habit has evolved:
Speed and Tricks
The evolution of skipping has mainly been going faster and faster. I must say I've really surprised myself. Over the last year, I've started adding a few tricks with the rope as well. I won't be joining the circus anytime soon, but it literally keeps me on my toes. And it goes wherever I go! It’s my trusty bone builder in a tote, or backpack, as here, skipping with a view in Positano.
🎵 Hall of Fame, The Script & will.i.am has been pumping up my power (in just over three minutes) for years.
For more about skipping and other home workouts:
The 10-minute home workout that changes everything
What I added at 58
Super Habit 4: Eating More Greens & Vegetables
Recent research suggests that getting at least 5-7 servings of fruits and vegetables daily is optimal for bone health, with some studies showing even greater benefits at 9+ servings.
When we think of calcium, our mind almost always turns to dairy, but leafy greens like kale, collard greens, turnip greens, bok choy and mustard greens are excellent sources of calcium, as is broccoli. Plus, they're also packed with vitamin K, which activates the proteins that help build strong bones.
That's why I started every meal with a starter of leafy greens, in their own brimming bowl, with a dressing of lemon juice, apple cider vinegar and extra virgin olive oil.
💪 How eating leafy greens and vegetables has evolved:
Green Smoothies and Green Smoothie Bowls
Over time, to get even more calcium and vitamin K, I've also added green smoothies to the mix. To me, this is such a convenient and portable (!) way to increase serves of both vegetables (all of which provide bone-essential minerals like magnesium, potassium, and trace elements) and berries (which provide vitamin C and antioxidants that support bone health).
For more about the power of leafy greens:
Eat More Green! 💚
What I added at 59
Super Habit 5: Walking With Purpose
In every discussion about bones you'll hear these words: "weight-bearing exercise". Plain old walking is not known for its power to build bones, but add carrying to the mix, and suddenly walking becomes a bone builder.
As Peter Attia says, "as a species we were born to carry". And our whole body says "Yes" when we do it, including our bones. One sure way to increase the amount of carrying you do is to sell your car, which is what I did the year I turned 59—in 2020, during COVID. Suddenly, what would have gone in the boot or trunk of the car went on my shoulders.
💪 How walking with purpose habit has evolved:
Farmer's Walk
Carrying was far more enticing and enjoyable than I expected. So I’ve now added carrying to my gym workout, in the form of the Farmer's Walk. This involves picking up a kettlebell in each hand and walking for about 30-60 seconds. Rest and repeat, three time. Leading experts suggest a stretch target of carrying half your body weight in each hand. I'm some way off that mark, but I've come a long way.
Reminder: Check with your doctor. And take things slowly.
What I added at 60 Super Habit 6: Increasing Protein Intake
Here's something a lot of people don't realise: protein is just as important for bones as it is for muscle. Your skeleton is constantly repairing itself, and protein provides the building blocks it needs.
Over the years leading up to my 60th, my habit was to eat two meals a day. The science around intermittent fasting seemed compelling enough to push back the first meal of the day to around 11am and then power through to dinner with a snack in between. Problem was, I wasn't getting nearly enough protein to support my bone-building efforts. Ever since then it’s been three square meals a day and a new mantra: Strong is the new slim!
💪 How my protein intake has evolved:
Plant Proteins and Small Fish
Over time I've decreased animal protein, and increased both plant sources (like tofu, beans and quinoa), and fish—in particular tinned sardines and anchovies. Small fish with tiny edible bones is where it’s at for bone lovers (bones build bones). Not to mention their bone-friendly, anti-inflammatory blast of omega-3 fatty acids.
To master your protein intake after 50: Muscle Up Your Menu
What I added at 61
Super Habit 7: Getting Quality Sleep
The year was Sleep is one of the most overlooked components of growing and repairing bones. During deep sleep, your body releases growth hormone, which is crucial for bone formation and repair. Poor sleep disrupts this process and can accelerate bone loss.
There's no doubt that sleep has been my greatest challenge. One large-scale genetic study identified over 300 genes associated with whether someone is an early bird or a night owl. I suspect I have all 300+ of the night owl genes. My parents always joked it all started with popping out of the womb at 8pm on a Saturday night.
💪 How my quest for quality sleep has evolved:
The Sleep Runway
Years of fighting genetics have finally landed me with a solution—a runway that starts a full 10 hours before sleep. It's the 10-3-2-1-0 Method that combines five science-backed strategies for better sleep.
10 hours before: cut caffeine
3 hours before: cut food and alcohol
2 hours before: cut work
1 hour before: cut all screens.
0 hours: cut all light for maximum darkness.
Meditation before sleeping also helps. I'm still a work in progress, but there IS progress.
For more about mastering your sleep after 50 including a Sleep Journal:
Sleep 🌙 Your Personalised 4-Week Reset
What I added at 62
Super Habit 8: Fermented Foods
The gut-bone connection is one of the most exciting areas of bone research. A healthy gut microbiome helps with the absorption of bone-building nutrients like calcium, magnesium and vitamin D. I’ve long been a fan of fermented foods, but this was the year they hit the daily menu – especially miso (in soups and marinades), kimchi (in salads), and kefir (in smoothies).
💪 How my fermented foods habit has evolved
Homemade Kimchi
Finally—after attending a kimchi class years ago with a leading expert—I'm making my own. The incentives for DIY kimchi are high: the beneficial bacteria in homemade kimchi has been shown to typically be more potent thanks to natural fermentation that develops more diverse bacteria than the controlled strains used commercially.
What I added at 63
Super Habit 9: Rucking
Rucking is simply walking with a weighted backpack. It's low-impact but high-reward for bones because the additional weight creates more loading stimulus than regular walking. This habit took my 'Walking with Purpose” habit to a whole new level. I decided to ruck to the office. It was an hour’s walk each way, with a ferry ride in the middle, all with 8-10kg (18-22 pounds) on my back.
💪 How my rucking habit evolved:
Backpacking in your 60s
Having rucked to work for eight solid months, I felt as strong as an ox and ready for the next challenge. So we made the big decision to backpack on our six-week tour of Italy and Croatia. The last time I’d been a backpacking traveller I was in my 20s. Ditching the roller luggage was liberating. Being a chronic over-packer, I was proud to get the weight down to 18kg (40 pounds). Sure, it was a challenge, but I now doubt I'll ever travel any other way.
What I added at 64
Super Habit 10: Pickleball
And so we come to 2025!
Pickleball combines the bone-building benefits of quick direction changes, sudden stops and starts, lateral movements and impact loading—all particularly good for hip and spine bone density.
I was initially sceptical—it looked like tennis for people who couldn't quite manage tennis anymore. How wrong I was. The strategy, the quick reflexes required, and the sheer fun of it have made it my latest obsession. (Did I mention the brain load of trying to keep score?)
💪 How my pickleball habit is evolving:
Being a newcomer to the sport, I'm still learning the ropes in the Standard Division. But I already have my eye on Intermediate Grade, and I can feel Tournament Fever coming on. It's good to know that my bones are reaping the rewards of my competitive spirit.
There you have it—a tour through time of my 10 bone-building biohacks to date. Next year’s a big one: 65 years old A big year deserves a hefty habit. There’s already a long shortlist. One thing’s for sure—it’s going to have to pass the test of having endless opportunities for oddball twists.
Thanks for reading!
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The Boss Your Bones Project
CATCH UP HERE!
• 🦴 Boss Your Bones After 50: The journey begins!
Why every woman needs to be on the front foot with bones, and where to begin. Plus What’s your risk? Find it here.
• 🦴 What I Do at 64 that I didn’t do at 54
My top 10 time-tested bone hacks, based on the science. Key habits that helped turn my bones around. Find it here
• 🦴 Eat this. Not That!
Meet the foods that are ON and OFF the menu for growing stronger bones. Plus your Bone-boosting Shopping List. Find it here
• 🦴 The Explosive Truth About Milk—And What to Do About It
Plus your essential Calcium Calculator & Cheat Sheet to hit your target every day. Find it here
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Drop me a line in the comments, below. And if you have any nagging questions about bones, or anything else, I’m here. Stronger together. 💪
About me:
I'm Brodee Myers-Cooke—journalist, author bringing all my skills to helping women navigate their way to their best and healthiest life after 50.
I’m passionate about creating foolproof roadmaps and unique tools you won’t find anywhere else, at that intersection of science and everyday know-how:.
I believe our second half is a time of wanderlust, reinvention and new adventures. Through my ongoing Postcard Project series, I celebrate inspiring women flipping the script on ageing. Your subscription helps me continue my work.
A Note About Safety
This content is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the advice of your doctor or healthcare provider before changing your diet and exercise program.
Road Trip to Younger magazine is a reader-supported publication.
Thank you for helping me continue my work supporting women 50+, and advocating for change in the area of women and ageing.
Brodee xox
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With many thanks
Brodee xox
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Brodee--this is brilliant, thank you. Just did the toothbrushing balancing act. Love it! So simple and easy to build this habit. Next on my list is a jump rope. On my last trip I swore I would get a suitcase with wheels, now I'm convinced--stick with my backpack. I also love that your implementation was gradual--so much permission!
My mum had severe osteoporosis and said I would get it...When I was in late 40s I had the opportunity to train as an instructor for prevention of falls and reducing frailty. 15 years on the training and understanding as well as teaching 3-7 classes a week must help. Plus dairy intolerance led to me making kombucha - I never knew of the bone benefits until I read your article Thank you!!