If you’ve been following the Rucking Good Podcast, you’ll know we love a good chat about all things movement, recovery, and feeling better in your body.
In a recent episode, Adam caught up with Dr. Lisa Vaughan— an Osteo with a serious passion for metabolic health. The plan was to talk about circadian rhythms (and they did, a bit), but ended up jumping into all sorts of health hacks—from inflammation to hormones to how small daily habits really add up.
One thing that kept coming up? How much the way we fuel ourselves matters, especially if you’re getting into rucking or strength training. So, off the back of that convo, Lisa has put together a simple eating plan to help support strong bones and better recovery. Nothing fancy—just solid, feel-good food.
Listen/watch the full episode here or find it on your favourite streaming service @RuckingGoodPodcast
What a Day of Eating for Strong Bones Looks Like
- Calcium: 1000-1200 mg/day
- Magnesium: 300-400 mg/day
- Vitamin K2: 100-180 mcg/day
- Phosphorus: 700-1000 mg/day
- Protein: 1.2-1.6g/kg body weight (~90-110g/day)
- Collagen: 10-15g/day
MORNING:
- 2-3 eggs (K2, protein, phosphorus)
- Mushrooms & spinach (magnesium)
- Hard cheese (calcium ~200mg, K2)
- Cooked in grass-fed butter (K2)
SNACK:
- Full-fat Greek yogurt (calcium, protein)
- Handful almonds/pumpkin seeds (magnesium, phosphorus)
LUNCH:
- 30g protein, phosphorus, calcium boost
- Kale, rocket, avocado (magnesium, calcium)
- Olive oil + apple cider vinegar
- Sesame seeds (calcium & magnesium)
AFTERNOON:
- 85% dark chocolate (magnesium)
- Handful prunes or figs (calcium + boron bonus)
DINNER:
- Slow-cooked lamb shank or beef stew (bone-in) (Collagen, protein (~40g), phosphorus)
- Side: Broccoli or bok choy (calcium, magnesium) + sweet potato (magnesium)
OPTIONAL NIGHT:
- Cottage cheese/kefir (calcium, protein)
- Collagen peptides (10g in herbal tea)
TOTAL = STRONG BONE SUPPORT:
- Calcium
- Magnesium
- K2
- Phosphorus
- Protein & Collagen
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