The Bone Builder System
Welcome to The Bone Builder System. I'm Sarah Mapes, a BoneFit certified yoga instructor who has trained with Dr. Fishman in teaching yoga to help strenghten bones. I am also a certifed nutrition coach trained through The Institute for Integrative Nutrition.
On this channel we talk about all things related to bone health, osteoporosis and health and wellness for postmenopausal women. I also offer personal health coachign and online courses and memberships about nutrition and fitness for bone health.
The Bone Builder System
New video is up! 🎥
Creatine isn’t just a bodybuilding conversation anymore. I’m breaking down what the research says about creatine for women over 50, including muscle strength, brain health, bone health, healthy aging, and what we still don’t know.
Had you heard about the creatine + brain health connection before? I’d love to hear your thoughts in the comments.
8 hours ago | [YT] | 0
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The Bone Builder System
How much calcium do you REALLY need for osteoporosis? 🤔
Is it 700 mg? 1,000 mg? 1,200 mg? And does that mean you should take that much in a supplement?
My new video breaks down what the recommendations actually mean—and how to figure out the calcium gap you may (or may not!) need to fill.
1 month ago | [YT] | 6
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The Bone Builder System
🚨 Have you seen these headlines?
"Whey Protein Doesn't Lead to More Muscle in Older Adults."
"Most Americans Eat More Protein Than They Need."
If you have osteoporosis—or you're simply trying to stay strong and independent as you age—you might be wondering...
So... do we really need to worry about getting enough protein? 🤔
The answer isn't as simple as the headlines make it sound.
In my newest video, I break down what the study actually found, what the headlines left out, and why my recommendations for older adults haven't changed.
One of the biggest takeaways?
đź’Ş Protein provides the building blocks. Strength training tells your body what to do with them.
If you've been confused by the recent news, I hope this video helps bring some clarity.
👇 I'm curious... What was your first reaction when you saw those headlines?
1 month ago | [YT] | 3
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The Bone Builder System
Have you seen the recent headlines claiming that calcium and vitamin D don't prevent fractures?
When I first saw them, my immediate thought wasn't, "Everyone should stop taking calcium."
It was...
"Let's look at what the study actually found."
The reality is much more interesting—and much more nuanced—than the headlines suggest.
In my newest video, I explain:
🦴 Why calcium alone doesn't build bone
🦴 What your bone cells are actually doing every day
🦴 Why exercise sends one of the most important bone-building signals your body can receive
🦴 The real role of vitamin D
🦴 Who may benefit from calcium supplementation—and why the answer isn't the same for everyone
One of my favorite analogies in this video is thinking of bone health like a basketball team. 🏀
Calcium is an important player.
Vitamin D is another.
Exercise, protein, hormones, sleep, and adequate energy all have important roles too.
No single player wins the game alone.
If the recent headlines left you confused or wondering whether you should stop taking calcium, I hope this video helps bring some clarity.
#Osteoporosis #BoneHealth #Calcium #VitaminD #HealthyAging #Osteopenia #StrengthTraining #EvidenceBased #BoneDensity #FracturePrevention
1 month ago | [YT] | 5
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The Bone Builder System
If you’re taking calcium… but your bone density still isn’t improving… this video may explain why.
One of the biggest misconceptions in bone health is that taking MORE calcium automatically means stronger bones.
But your body can only absorb and use calcium effectively under the right conditions.
In this new video, I’m breaking down:
✔️ Why calcium timing matters
✔️ Why taking it all at once may not help
✔️ The roles of vitamin D, magnesium, and K2
✔️ Food vs supplement sources of calcium
✔️ The simple “calcium system” approach I teach inside Bone Builder System
My goal is to help make this information easier to understand and easier to apply in real life.
And if you know someone with osteoporosis or osteopenia, please share this video with them ❤️
4 months ago | [YT] | 13
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The Bone Builder System
If you’ve had a DEXA scan…
There’s one mistake I see all the time after people get their results—and it can quietly make bones weaker.
Most people focus only on the number.
But your bone density score is just one piece of the puzzle.
In this week's video, I walk you through:
• what your DEXA scan doesn’t tell you
• the biggest mistake to avoid
• and what actually helps you build stronger bones over time.
Your DEXA scan is not your destiny đź’›
4 months ago | [YT] | 8
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The Bone Builder System
What should you eat for bone health?
There’s so much conflicting advice out there… it’s easy to feel overwhelmed.
So I simplified it 👇
Instead of a complicated plan, think:
👉 Protein
👉 Color (vitamins + antioxidants)
👉 Mineral support
That’s it.
In this week’s video, I show you how to use this simple pattern to build meals that actually support your bones—without overthinking it.
4 months ago | [YT] | 5
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The Bone Builder System
If you’ve had a DEXA scan… How did you receive your results?
Was it:
👉 A conversation with your doctor?
👉 A quick phone call?
👉 A message or voicemail?
I hear from so many people who were left with more questions than answers after their diagnosis.
So I just released a new video breaking it all down:
✔️ What your DEXA scan actually means
✔️ How to understand your T-score
✔️ Why bone density isn’t the full story
✔️ What you can do to support stronger bones
Watch the video below. 👇
I’d really love to hear your experience—your stories help others feel less alone 💛
5 months ago | [YT] | 12
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The Bone Builder System
Walking is powerful for health.
But it usually isn’t enough to increase bone density.
I just released a new video explaining the two most scientifically supported ways to stimulate bone formation safely:
• Progressive resistance training
• Strategic impact
Bone doesn’t build because calcium is available.
It builds when it senses force.
You are not fragile.
Your bones are responsive.
And tell me — which one are you currently doing more of: strength or walking?
6 months ago | [YT] | 14
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The Bone Builder System
Balance training may not build bone directly — but it does play a powerful role in preventing fractures.
In this video, I explain:
• how balance practice reduces fall risk
• how balance practice improves brain health
• and where balance fits alongside strength and posture in a complete bone health plan
If you’ve ever been told to “just work on balance” and felt confused about what that actually does for your bones, this one’s for you.
7 months ago | [YT] | 19
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