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
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 💛
6 days 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.
2 weeks 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 💛
3 weeks 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?
2 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.
2 months ago | [YT] | 19
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The Bone Builder System
🥛🦴 New Video Is Live!
If you drink plant-based milk and don’t shake the carton first, you might not be getting the calcium you think you are.
And that matters — because bone doesn’t respond to labels. It responds to biology.
In today’s video, I break down:
✔️ How plant-based milks actually work for bone health
✔️ Why calcium fortification isn’t the same as naturally occurring calcium
✔️ Why protein, vitamin D, and magnesium matter just as much
✔️ How to make plant-based milk work better for your bones
This isn’t about telling you what to drink — it’s about helping you understand what your bones need to use calcium well.
Let me know in the comments — do you usually drink dairy or plant-based milk?
2 months ago | [YT] | 8
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The Bone Builder System
Is walking enough for bone health?
Walking does help your bones—but not all bones in the same way.
In today’s video, I explain:
✔️ Why walking helps the hips
❌ Why it’s quiet for the spine
🦴 What needs to be added to fully support bone health
If you’ve been told to “just walk” and still feel uncertain, this one is important.
2 months ago | [YT] | 15
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The Bone Builder System
If you’re eating calcium, taking vitamin D, and still seeing bone loss — this may explain why.
Calcium doesn’t go straight from your plate into your bones. It has to be broken down, absorbed, and directed into bone — and that process often breaks down quietly.
I just posted a new video explaining:
• Where calcium commonly gets stuck
• Why more calcium isn’t usually the answer
• What actually helps calcium reach bone
If you’ve ever been told “your calcium levels are fine” but your bone density says otherwise, this video is for you.
4 months ago | [YT] | 17
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The Bone Builder System
⚠️ Are you doing these 3 risky moves with osteoporosis?
My latest video breaks down the top 3 exercises to avoid (and what to do instead).
Forward flexion, twisting with load, and high-impact jumps can all stress fragile bones — but the good news is, there are simple, safer swaps that still build strength.
Question for you:
👉 Which move do you find hardest to modify — core work, twisting, or impact?
5 months ago | [YT] | 10
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The Bone Builder System
New video is live! 🦴✨
Top 5 Foods You Thought Were Good for Bones (But Aren’t) — and simple swaps to make them bone-friendly.
Let me know if any of these surprised you.
Sarah
6 months ago | [YT] | 7
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