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Did you know your bones run on a 24-hour clock?
Your circadian rhythm doesn’t just govern sleep—it drives bone remodeling. Osteoblasts (the builders) and osteoclasts (the remodelers) follow rhythmic cycles, and the timing of your meals, sleep, and workouts influences their performance.
🦴 Bones run on a clock:
Research shows bone turnover markers like CTX and P1NP fluctuate daily, guided by internal circadian genes. When your rhythm is off, bone renewal slows.
🍳 Meal timing matters:
A 2025 analysis of nearly 1 million adults found skipping breakfast and eating dinner within 2 hours of bedtime correlated with higher osteoporosis and fracture risk.
💤 Sleep disruption hurts bone:
Studies show circadian misalignment and sleep restriction lower bone-formation markers. Shift workers often show reduced bone mineral density (BMD).
⏱️ The good news:
Time-restricted eating (TRE) itself isn’t harmful when protein, calcium, and vitamin D intake stay adequate.
💪 The ultimate combo:
Your circadian rhythm amplifies training effects—especially osteogenic loading. At OsteoStrong Limerick, we’re helping members pair their body clock with science-backed loading, recovery, and nutrition strategies.
📋 Simple circadian bone care playbook:
1️⃣ Eat protein early — 25–35 g at breakfast.
2️⃣ Finish dinner 2–3 hrs before bed.
3️⃣ Keep sleep and wake times consistent.
4️⃣ Train your bones 2–3x/week — the OsteoStrong way.
5️⃣ Cover your bases: calcium, vitamin D, daylight exposure.
✨ Fifteen minutes a week can make you strong — especially when your rhythm is aligned.
👉 Want help syncing your routine? Schedule your next session or chat with our team in this week.
📍 OsteoStrong Limerick Central
100 W Ridge Pike, Suite 201 • Limerick, PA 19468
📞 855-678-3663
📧 [email protected]
🌐 osteostrong.me/limerickcentral
🕓 Hours:
Mon 3–7 PM • Tues 9 AM–7 PM • Wed 9 AM–7 PM • Fri 9 AM–3 PM • Sat 9 AM–12 PM
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