We’ve all heard jumping can help build our bones. But here’s the catch: the gains don’t come from the jumps; they come from how you land. This week we break down the mechanics of bone-building and how to make your skeleton stronger no matter what your age with bone health researcher Tracey Clissold, PhD. Tracey explains what it really takes to turn bone “on” with impact—and why just walking, running, or weight-bearing exercise is not enough for midlife women who want stronger skeletons. We unpack why bones respond to how you land, not just that you jump; what “bone-jarring” stiff, flat-footed landings are, and why they need to happen quickly to stimulate bone remodeling. You’ll also hear success stories, including one woman who went from a hip/spine T-score of –3.8 at age 65 to out of the osteoporotic range at 70 using impact, food, and vitamin D—without medications.

Tracey Clissold, PhD has over 30 years of academic experience as a lecturer and researcher in Exercise Science, Sports Nutrition and Women’s Health. She is currently a lecturer at Toi Ohomai Institute of Technology in New Zealand and is a nutrition consultant for national and international athletes and coaches. Tracey completed a PhD at Auckland University of Technology on ‘The effects of an osteogenic jump-landing programme on bone health in premenopausal women,’ and her research is ongoing. She and the OSTEO-GAINS team have created a Women’s Bone Health Phone App which is receiving incredible attention in NZ and worldwide. Tracey is the mother of two and has previously represented New Zealand in distance running, winning several national and international marathon titles, including winning the Auckland Marathon four times. For more information about the OSTEO-GAINS Bone Health Program, please visit osteo-gains.com and on Instagram.

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Trail runner, writer, and BRCA1 gene carrier Sara Aranda grew up watching breast and ovarian cancer devastate the women in her family and ultimately lost her mom while she was in college. This week, she brings us her story–what it was like choosing prophylactic mastectomy and bilateral salpingo‑oophorectomy in her mid‑30s, going from FKT‑strong to surgical menopause overnight, and the collision of relief and grief that follows. Sara shares how she used a massive “lowest to highest” FKT and a prayer run for missing and murdered Indigenous women as both metaphor and preparation, how she’s navigating hormone therapy, sleep, body composition, bone worries, and shin splints, and why she wants other medically and/or surgically menopausal athletes to know they are not alone.

Sara Aranda is a creative writer, trail runner, and coach who is passionate about craft, community, and challenging perceived notions of language and body, notably what it now means for her to be an athlete in surgical menopause. From adventure storytelling to posting too much on Strava to sweeping run club runs to attempting FKTs, she is both young and menopausal, and still very much full of dreams. Past accomplishments include receiving a Notable Mention in the Best American Essays 2019 anthology, placing 1st Female at the Colossal Vail 50/50 55K, setting 22 FKTs, and receiving the Spirit of No Man's Land Award at No Man's Land Film Festival for her 2025 film, Ofrenda.

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

In this episode, we welcome back exercise scientist Maria Luque, PhD, to talk about her new book New Moves in Menopause: A Fearless Guide to a Stronger, Healthier, Saner Midlife and the mindset shift it asks of midlife women. Maria explains why she moved beyond traditional “fix your body” fitness narratives to focus on helping women feel better in their bodies through movement and create their own personalized “map” for midlife. She shares how becoming a mother to her daughter Charlie forced her to confront her own body image struggles and led to the “Charlie Test,” a practical filter women can use to reframe negative self-talk and diet culture messages. We explore how to untangle fitness from aesthetics, bring joy and play back into movement, and build a baseline of daily activity that supports real-life adventures, quality of life, and menopause-specific needs.

Dr. Maria Luque is a fitness expert, menopause coach, Air Force veteran, former health science professor, and founder of Fitness in Menopause. With a PhD & MS in Health Sciences and over two decades of expertise, she's one of the most credentialed and trusted voices in women's midlife fitness—and the menopause coach to Halle Berry. Her book, New Moves in Menopause – A Fearless Guide to a Stronger, Healthier, & Saner Midlife, offers practical information as well as transformational explorations that help women understand what's happening in their bodies, build mental and physical strength and engage with midlife as a time of freedom, rather than a collection of symptoms. You can check out her new book at NewMovesInMenopause.com

FeistyFest Info: https://livefeisty.com/events/feisty-fest/

Women's Mechanic Camp in Tucson: https://livefeisty.com/events/bike-mechanic-school-tucson/

Courses and Coaching: https://livefeisty.com/courses/

Sign up for our FREE Feisty 40+ newsletter: https://livefeisty.com/newsletters/feisty-40/

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Support our Partners:

Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/

Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/

Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr