Algaecal

My nutritionist calls the shots on my diet after looking at my bloodwork. But to generalize, no sugar! And plenty of protein. The only sugar I get is from one or 2 fruits a day. I have a protein shake in the morning, 5 oz. chicken or fish and a ton of veggies for lunch and the same for dinner, but often with a half cup of rice, potatoes or pasta. 2 or 3 slices of bread a day as well. I've been told no wine, but I have a few glasses a week. And limit myself to 1 cup of coffee a day. Supplements: calcium, magnesium, Vit. K2 and D4. You need to look at your bloodwork to know how much to take; my nutritionist adjusts it sometimes as my numbers change. Exercise: I'm a fan of Margaret Martin on melioguide.com. She's a 40-year veteran (PT) for folks with osteoporosis. With exercise, you need to fatigue your muscles. So less is more. She told me if I can do more than 10 reps at a time, I'm not using enough weight. I do squats with weights, dead lifts, bicep and tricep curls and supported rows. There are exercises without weights too-- bridging, planks, side planks, & wall or bench pushups. I do 4 of the above on alternate days. She also recommends 30 min. of cardio on top of the exercises. Something with as much impact as your body can stand. Swimming and cycling don't cut it. Jogging and powerwalking do. Her book is on Amazon. It's a great intro, and if you're overwhelmed by the robustness of the book or the website, you can book an hour with her on Zoom. I did and it was really worth it. I also do Fishman's yoga. Twelve poses a day. Others swear by it; I didn't get great results my first 2 years but I'm still doing it as others say it works....hope this helps.