A quick note before we get into the new study: the July High Protein Kitchen meal plan came out Wednesday. If you already subscribe to that list, it's in your inbox. If not, you can download the free July plan right now...it includes a look at all five weeks of the July plan at a glance, plus

• One full recipe you can make tonight: my Smoky Grilled Chicken Thighs with charred corn and avocado, at 47 grams of protein per serving.
• The whole meal planner format, with breakfast, lunch, dinner and a booster mapped to each day.

​Download July here and you'll be added to the list for next month.

Now, on to the latest study I just read that may change the supplements you think are really important.

A major review published in The BMJ on June 15 analyzed 69 trials with nearly 154,000 people, reached a conclusion that directly contradicts what most of us have been told for decades: calcium supplements, vitamin D supplements, or a combination of both provided little to no clinically meaningful protection against fractures or falls for most older adults.

This isn't a small study or preliminary finding...it's one of the largest reviews ever conducted on calcium and vitamin D and it found little to no meaningful protection against fractures or falls. The evidence behind those findings was rated moderate to high certainty.

Let's discuss before you throw anything away.

This finding applies specifically to generally healthy, community-dwelling adults who are not at high clinical fracture risk. If you have diagnosed osteoporosis, have a documented vitamin D deficiency (which is a LOT of people, especially those of us that live above the 37th parallel) , or your doctor has prescribed supplementation based on your specific labs, that conversation belongs between you and your physician, not here.

Vitamin D does a lot of great things beyond bone health, including immune function and mood support. These benefits were NOT the subject of this review.

However, for the many people who are taking calcium and vitamin D primarily because someone told them years ago it was good for their bones, it may change that behavior. The 2026 BMJ meta-analysis found no clinically meaningful reduction in fracture or fall risk from calcium alone, vitamin D alone, or both together for most people.

So what does the research actually support for bone health?

No surprise here: strength training. Consistently and over time. The mechanical load that resistance training places on bone is one of the most evidence-backed drivers of bone density we have.

This is one of the reasons I keep coming back to the same message: building and maintaining muscle isn’t just about how you look or how strong you feel in the gym. It is one of the most important investments you can make in your long-term bone, muscle and metabolic health.

As always, hit reply if this raises any questions for you. I read everything and I always write back.

Have a great weekend, Cheryl

P.S. If you want to go deeper on what the research actually says about building and keeping muscle as you age, this is a good place to start.