6/8 — THE PROTOCOL Strength train 2-4x weekly. Compound movements that load the hips and spine — the sites that actually break. Squats, deadlifts, hip thrusts, overhead press, rows. Train hard enough that the final reps are genuinely challenging. Jump. 10-20 daily — hops, skips, jumping jacks, rope. One of the most proven osteogenic stimuli that exists. Skip only if your joints or physician say otherwise. Protein at every meal. Bone is roughly half protein by volume. Most older adults are underfed on protein at exactly the moment they need more. Calcium 1,000-1,200mg daily, food first. Dairy, leafy greens, sardines with bones, fortified foods. Spread it out — absorption is better in smaller doses. Vitamin D. Test it. Calcium is nearly useless without it. Take D3 with a fatty meal. Magnesium and K2. Magnesium activates vitamin D. K2 helps direct calcium into bone rather than arteries — which, as a cardiologist, I care about a great deal.