Improve Bone Health

Proof required

Submit (1) your 7-day diet diary with calcium estimates per food item and daily totals, plus your average daily calcium in mg; (2) your current weekly impact/resistance exercise hours before any programme; (3) one sentence on your vitamin D exposure (whether you spend time outdoors midday with skin exposed, or take a supplement). This is your baseline — you will compare against this at M3.

What gets checked

• The diet diary covers 7 full consecutive days — a single-day estimate is unreliable because calcium intake varies significantly day to day; 7 days gives an accurate average
• Calcium estimates use a food composition source (NHS calcium food guide, or Cronometer free tier) rather than guessing — portion-size estimates are sufficient, but source-referenced figures are required
• The exercise hours are specific — 'I go to the gym sometimes' is not specific; '2 hours per week: one 60-minute strength session and one 30-minute walk plus 30 min yoga' is specific

Common mistakes

• Estimating calcium from memory rather than a 7-day real-time log — retrospective diet recall is consistently inaccurate; calcium-rich foods are remembered but low-calcium days and missed supplements are forgotten
• Conflating any exercise with bone-health-relevant exercise — swimming and cycling are excellent cardiovascular exercise but do not load the skeleton; weight-bearing and impact exercise (running, jumping, resistance training) is specifically what stimulates bone remodelling
• Omitting vitamin D — calcium absorption depends on vitamin D; a diet rich in calcium with no vitamin D (from sunlight or supplement) produces lower bone benefit than a combination; the baseline should document current vitamin D exposure before the programme addresses it

Resources

What a verifier looks for

• The diet diary should cover 7 full days, not a single estimate. Ask the submitter whether the diary was recorded in real time or recalled at the end of the week — retrospective recalls are consistently lower quality and should be flagged
• Calcium should be in milligrams with a named source for estimates. If the submission has daily totals without any indication of how they were calculated, ask what they used to estimate calcium content
• The exercise hours should distinguish impact/resistance exercise from low-bone-load exercise. If the submission lists yoga, swimming, or cycling as bone-health relevant, note this for M2 — the programme should include at least 2 sessions per week of weight-bearing or resistance exercise

Proof required

Submit your 8-week programme log: at minimum 16 resistance sessions (2+ per week) with exercises and sets, plus weekly calcium average from a continuing diet diary or Cronometer log, and whether vitamin D supplement was maintained. Include at least one intermediate (Week 4) summary of weekly calcium average and exercise sessions completed.

What gets checked

• At least 16 resistance sessions over 8 calendar weeks, each entry specifying exercises and sets or a named programme — 'did a workout' is not an entry; 'Darebee Week 2 Day 3: 3 × 20 squats, 3 × 10 push-ups, 3 × 15 lunges' is an entry
• Weekly calcium average calculated from a continuing food diary, not estimated from memory — the method must match M1 so the before and after comparison is on the same basis
• Vitamin D status noted — either outdoor midday sun exposure on skin or 10 mcg daily supplement; the absence of vitamin D note is a flag because calcium absorption is vitamin-D-dependent

Common mistakes

• Substituting cardio or yoga for resistance/impact exercise — cardiovascular fitness is valuable but does not load the skeleton adequately for bone remodelling; at least two resistance sessions per week are required
• Maintaining calcium targets only in the first two weeks and then reverting to the previous diet — bone benefit requires sustained nutritional adequacy; the weekly average should be ≥700 mg across the full 8 weeks, not just at the start
• Omitting the vitamin D dimension after it was flagged in M1 — if M1 showed vitamin D exposure was likely inadequate (indoor work, northern latitude, winter months), the 8-week programme should include a supplement; ignoring this means the calcium intake may not be producing the expected bone benefit

Resources

What a verifier looks for

• The exercise log should distinguish resistance/impact sessions from other exercise. If the log shows only yoga and walking, ask what the resistance exercise component was — 2+ resistance sessions per week is the bone-loading requirement
• Check that the calcium average is from a continuing food diary method, not estimated at the end of the 8 weeks. Ask the submitter whether they logged food in real time or estimated retrospectively
• Vitamin D should be mentioned explicitly. If it is absent from the M2 submission and M1 flagged inadequate exposure, ask the submitter whether they added a supplement or increased outdoor time

Proof required

Submit (1) a summary table comparing M1 and M3 weekly calcium average, weekly resistance/impact exercise hours, and vitamin D status; (2) the M3 7-day diet diary used to calculate the final calcium average; (3) a written attestation from a named person who observed your resistance training sessions.

What gets checked

• The M3 7-day diet diary covers 7 full days recorded in real time, using the same method as M1 — this is what makes the before/after comparison meaningful
• The summary table shows M1 and M3 side by side for all three dimensions (calcium, exercise hours, vitamin D) — the comparison is the proof, not any absolute value
• The attesting person saw resistance training sessions during the 8-week period — not just that they know the person was 'doing a programme'

Common mistakes

• Calculating the M3 calcium average from memory rather than a real-time 7-day diary — retrospective recall consistently underestimates calcium from dairy and overestimates it from supplements; the diary method must match M1
• Providing a summary without the underlying M3 diary — the summary is the output; the diary is the evidence that the summary is accurate
• Attestation from someone who knows you exercise but did not observe the sessions — the attestation should describe what they saw in a specific session or across multiple sessions

Resources

What a verifier looks for

• The M3 7-day diary is required alongside the summary. If the submission has only the summary table without the underlying diary, ask for the diary — the summary is the claim; the diary is the evidence
• Both M1 and M3 calcium averages should use the same estimation method. If M1 used manual NHS-guide estimation and M3 used Cronometer, the numbers may not be comparable; ask the submitter to note whether the method changed
• The attesting person should describe what they observed in sessions. 'They came to the gym with me twice a week' is useful; 'they exercised' is not — ask the attesting person to be specific about what they saw