Hi Reader,

✨ This might be the most enjoyable bone-health study I've come across in a long time — and I think you're going to like it too.

Researchers in Norway recently looked at what happens when adults over 55 eat Jarlsberg cheese every day. Yes, cheese — as a bone health intervention. I'm here for it.

Here's the quick science

Most of you already know that building and maintaining bone requires key nutrients:

• calcium
• protein
• vitamin K

Jarlsberg is a naturally fermented cheese that contains vitamin K2, a form of vitamin K that helps direct calcium into bone tissue, rather than letting it accumulate in places we don't want it.

In this study, adults over age 55 ate about 3 slices (roughly 2 ounces) of Jarlsberg per day for 6 weeks.

Researchers then measured blood markers related to bone health and found:

✔ Increased osteocalcin — a marker associated with active bone formation
✔ Improved vitamin K status
✔ Positive changes in blood sugar and cholesterol markers

Now, a quick note of context (because I always want to give you the full picture):

This was a relatively small study, and it didn't directly measure bone density. So we can't claim that cheese alone builds bone. What it does reinforce is something I talk about frequently:

Nutrition matters — and it matters a lot.

Fermented cheeses like Jarlsberg, Gouda, and Brie provide a meaningful combination of calcium, protein, and vitamin K2 — all nutrients that support healthy bone metabolism. So if you enjoy cheese, a small daily serving can absolutely be part of a bone-supportive diet.

Personally, I think this is one of the more enjoyable ways to support your bones. 🧀

Of course, nutrition is just one piece of the puzzle.

Strong bones also need:

• Progressive resistance training
• Balance training
• Weight-bearing impact (like walking or dancing, when appropriate)
• And sometimes, medication

Which is exactly what we focus on inside Strong Women, Strong Bones.​

🌟 The next Jumpstart begins March 30th.

If you've been thinking about joining us, now is a great time.

I'm currently collecting names for the interest list, and spots tend to fill quickly.

👉 Add your name here: Strong Women Interest List​

I'd love to have you with us.

As always, thank you for reading and for being part of this community. 💛

Andrea Trombley PT, DPT

🔥PS — Quick tip for today:

I've been posting a lot of SHORTS on YouTube lately.

They are quick exercise tips you can try in under a minute.

If you enjoy them, a LIKE or comment helps the algorithm share them with other women who need the information.

👉 Watch here: YouTube Shorts​

REFERENCE​
Lundberg HE, Kafel J, Holo H, Larsen SE. Daily cheese intake positively affects serum osteocalcin levels, vitamin K status and bone turnover markers in elderly men and women. BMJ Nutr Prev Health. 2025 Aug 28;8(2):e000933. doi: 10.1136/bmjnph-2024-000933. PMID: 41768503; PMCID: PMC12936576.

The information provided is for general educational purposes only and is not intended to serve as medical or physical therapy advice to any individual. Please consult with your physician before starting any new exercise program. Any exercise has the potential to cause injury or physical problems.