In this episode of On The Ascent: Health, Dr. Laura sits down with one of Alaska’s most respected physical therapists, Zuzana Rogers, owner of Runner’s Edge and a three-time Olympic physio. With decades of experience treating Olympians, elite runners, and everyday Alaskans, Zuzana delivers clear, evidence-based insight on the one topic too many women overlook until it’s too late: bone density.

Together, we dive into what your bone density really says about your health span, why running, swimming, and cycling aren’t enough to protect your bones, and how simple daily habits—done correctly—can dramatically reduce your risk of fractures, falls, and early loss of mobility.

Zuzana explains:

• When bone density actually peaks (hint: much earlier than you think)

• Why women start losing bone mass in their 40s—and what accelerates the decline

• The real role of estrogen, muscle mass, and heavy lifting in protecting your skeleton

• Why impact, not cardio, is the key stimulus for stronger bones

• How often to get a DEXA scan and what your scores actually mean

• The red flags that put you at higher risk for osteoporosis

• Why just being active isn’t enough (and what to do instead)

We also explore practical, doable strategies you can start today—no gym membership required. From partial squats and simple loading cycles to easy balance drills you can perform while brushing your teeth, Zuzana breaks down exactly how to build stronger bones and better balance at any age.

You’ll learn:

• Why only 20–40 impact reps twice a day can meaningfully stimulate bone growth

• The safest way to begin lifting if you have osteopenia or osteoporosis

• Why balance training should be specific, simple, and individualized

• How to train the feet, ankles, and joints for fall prevention

• Why even advanced athletes still need targeted upper-body loading

If you’ve ever wondered whether you’re “too old” to lift, if running is wearing out your joints, or whether bone density really matters, this episode will change the way you think about your future strength.

About Zuzana Rogers:
Zuzana is a extensively trained physical therapist, international sports physio, and owner of Runner’s Edge PT. She specializes in treating runners, skiers, and active Alaskans, and has built one of the most respected bone-health programs in Anchorage. Her clinics offer one-on-one care, bone-loading classes, balance training, and extensive educational resources.

Find Runner’s Edge:
Website: https://runnersedge.physio/
Instagram & Facebook: @runnersedgealaska
Locations: Midtown Anchorage & South Anchorage

On The Ascent: Health is produced by Ascent Health & Performance in Anchorage, Alaska — blending evidence-based chiropractic, physical therapy, and strength training to help people stay strong for the long run.
Explore more episodes and resources at ascentak.com/podcast.