© by Elizabeth Lee Vliet MD and Kathy Kresnik
If you are dealing with achy, stiff and painful joints after the winter cold and damp weather we’ve just been through, today’s Health Tip focuses on our integrated approach with critical nutrients, strength training, hormone options, and red light therapy to regenerate and strengthen your joints, reduce pain, and improve flexibility! Just in time to help you get back into shape for spring and summer activities.
Millions of people are dealing with stiff, achy joints—whether it’s from osteoarthritis, overuse, loss of critical hormones and nutrients, or getting older—you know how frustrating it can be to have painful hands, knees, back, neck and shoulders. You also have probably felt frustrated trying to find lasting relief. The quest for comfort often leads to a carousel of pills, creams, support braces, and advice, but what if there’s a smarter, more comprehensive and integrated approach out there? There definitely IS…just sadly not often discussed in most primary care, Rheumatology or physical therapy settings.
If you are over 45, you’ve probably been told it’s just “wear and tear” normal for your age, given a prescription for an anti-inflammatory Rx, or told to take NSAIDs or a topical anti-inflammatory cream. While this might give some temporary, immediate relief, this is not a multi-faceted, comprehensive long-term plan and it doesn’t do much to help repair and regenerate all the tissues involved in joint support and function without pain.
I have experienced my own complicated musculoskeletal problems over the years, including 4 emergency spine surgeries, and I have shared a lot of my journey through muscle and joint pain in my books and programs, as well as how I have managed and overcome some very serious challenges. I continue to this day to manage some very serious chronic issues NOT with medication or OTC pain relievers, but with a combination of select supplements, exercise, optimal hormone levels, and targeted therapies including photobiomodulation (red light therapy).
In 2006, while on a dive trip to New Zealand, I sampled their amazing green-lipped mussels delicacy, which are a dietary staple of the Maori people. Green-lipped mussels came to the attention of the scientific community in the 1960s and 70s because the Maori’s were known for being more flexible and agile as they aged than other New Zealanders. Laboratory research has shown that green-lipped mussel extract reduces inflammation at the cellular level, and appear to help the body repair and restore cartilage in arthritic joints.
Doctors have been telling patients for years that cartilage doesn’t heal and once cartridge is lost it cannot be replaced. Research on the green-lipped mussel extract indicates the opposite. This human trial showed 80% of patients who took green lipped Mussel extract reported significant pain relief after eight weeks of use. (https://pubmed.ncbi.nlm.nih.gov/12872680/)
This research that is the primary reason I chose TruSynovial SupportTM, for the Truth for Health store. It contains a unique formula with New Zealand Green Lipped Mussel Extract sourced from unpolluted waters off New Zealand for greater purity. Green-lipped mussels (Perna canaliculus) contain GAGs (glycosaminoglycans), the principal components of cartilage and synovial fluid, as well as eicosatetraenoic acid, which promotes a healthy joint environment. I will explain more about this in a moment – keep reading! You can also find more details in our Product Data Sheet and my earlier Health Tip.
In this health tip I share the integrated therapeutic approaches I use personally and we have been teaching patients for many years. I know these strategies work. I have helped many of my patients overcome a variety of pain syndromes through this multi-pronged approach: Lubricate the joint with hormonal and nutritional balance, Stabilize the joint with strength training, and Illuminate the musculoskeletal system with red light therapy.
#1 Lubricate!
In my efforts to reduce joint and musculoskeletal pain, I have tried several individual supplements over the years—including fish oils, glucosamine/chondroitin, NSAIDS, DMSO—that I found worked modestly at best. Fish oil supplements work very well for some of my patients, but not all and many do not tolerate it well due to diarrhea, gas and reflux side effects. Most supplements act as anti-inflammatory or cartilage-support mechanisms, but none literally “lubricate” the joint, similar to the way we use motor oil to lubricate the working parts in an engine. But I have found a new supplement in our TruSynovial SupportTM that offers a targeted, science-based approach to support the body’s own natural “lubrication” and cushioning systems within the joints that in turn help significantly to reduce joint discomfort and pain.
Optimal hormone balance—testosterone for men and estradiol/testosterone for women—have major benefits for healthy joint lubrication by stimulating hyaluronic acid production, as well as contributing to strong connective tissue formation (ligaments and tendons) to support healthy the joints, optimal blood flow and nerve function to the joints, anti-oxidant effects to reduce oxidative stress with daily activities, anti-inflammatory benefits that help decrease pain. Together, all of these actions by estradiol and testosterone help to decrease joint pain and stiffness. I described below more on this part of my combined approach to healthy joints.
A word of caution about the use of progesterone: In women, progesterone has a unique function during pregnancy to “loosen” ligaments (medically, this is promoting ligamentous laxity) and tendons to help the pelvic bones separate enough during pregnancy to accommodate the growing baby, and then to allow the baby’s head through the narrow pelvic bone opening of the birth canal during delivery. At other times in a woman’s life, the “loosening” of ligaments is an undesirable effect, causing more knee, shoulder, elbow and hip injuries in younger women athletes and then causing hip, back, knee and shoulder pain in menopausal women using progesterone every day.
The primary need for progesterone for older women is only to oppose estrogen effects on the uterine lining and prevent excess buildup (hyperplasia) of the endometrium that can lead to bleeding and/or later malignant change. Taking progesterone every day, if you have had a hysterectomy and don’t need it, leads to joint problems, weight gain, insulin resistance and immune suppression. These are adaptive benefits during pregnancy, but are detrimental effects for older women.
TruSynovial SupportTM contains the building blocks to help nourish cartilage and synovial fluid and is designed to promote smoother, more comfortable movement and helps everyday activities feel easier and less painful. I use this as a first step, non-pharmaceutical option to maintain joint flexibility, reduce stiffness, and support long-term joint health. In addition to the Green Lipped Mussel extract, TruSynovial SupportTM includes:
- Chondroitin Sulfate-required for the formation of proteoglycans found in joint cartilage.
- GS Bio-Active® (Glucosamine Sulfate) with higher bioavailability and greater biological activity to benefit joint mobility and comfort.
- Methylsulfonylmethane (MSM) delivers sulfur to help maintain strength and structure of connective tissue.
- Hyal-Joint® which is 2-4x more active than hyaluronic acid, for proactive joint care supporting viscoelastic and lubricating properties of synovial fluid.
- Vitamin C is essential to the synthesis of collagen and maintenance of collagen integrity as well as influencing fluid accumulation in the joint.
- Manganese to assist the growth and development of normal bone and synthesis of cartilage.
This combination supplement provides both structural building blocks for cartilage and anti-inflammatory, antioxidant support. The GLM contains glycosaminoglycans and omega-3–rich lipids that inhibit inflammatory enzymes, supporting a healthier synovial environment. The other ingredients help rebuild joint tissues and modulate inflammation.
If you are experiencing joint pain and the supplements you are using DO NOT contain Green Lipped Mussel Extract, I would recommend you try our high quality TruSynovial SupportTM.
| BOTTOM LINE: It is important to remember that any supplement, including TruSynovial SupportTM, is best viewed as an adjunct for joint health, not a standalone powerful analgesic. Think “supportive” rather than “miracle cure” and that is why I use it in combination – one part of the long-term plan – it is important to include the next steps as well. |
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#2 Stabilize!
The Power of Strength Training: Why It Matters for Joint Pain, How to Do It Safely
Strength training is considered the core intervention for durable pain reduction and improved joint function. Why? The muscular system supports the skeletal system. Strong muscles help with proper posture keeping bones aligned for smooth movement. Muscle tendons cross joints and act as dynamic stabilizers, holding bones in proper alignment to reduce risk of dislocation and abnormal wear on joint surfaces. That’s why it is so critical when you have joint pain or discomfort to strengthen your muscles. It helps you avoid further damage and pain.
Moderate-intensity strength training is strongly recommended for osteoarthritis and chronic joint pain because it builds periarticular muscle strength, improves joint stability and function, and reliably reduces pain and stiffness. Large studies show that both high- and low-intensity strength programs are effective for pain reduction. These studies also show that high-intensity exercise isn’t necessary for joint benefits. Low intensity and gradual increases in resistance is the safest way to proceed for anyone experiencing joint pain.
The key is consistency and a well-structured routine.
- Practical Guidance: Aim for 2–3 days a week of strength training for major muscle groups, and include about 150 minutes per week of low-impact aerobic activity such as walking, or walking in water, or swimming for more severe pain syndromes. Increase gradually with duration and intensity. Avoid any movements that cause sharp joint pain, and skip high-impact loading across joints, such as jump squats, loaded squat jumps, jumps off a box, kettlebell swings, Olympic type lifts and plyometric activities.
- Start low and progress slowly. It is important start with a resistance level (weight amount, or size of resistance band) that you can perform movements moderately easily. Movement should not get hard until the end of the set of 10-12 repetitions or more. Start with 1-2 sets of 10-12 repetitions for every major muscle group. If you have access to a gym with a circuit of weight machines, this is a good place to start for a full body workout.
- Gentle movement activities such as Qi Gong, Tai Chi, Pilates, and Vinyasa yoga can also be very helpful in building muscular strength and mobility. Hatha yoga is more helpful for inflamed hips and spine since it has less intense and supported holds. One or two sessions a week with any of these gentle movement types of exercise, in addition to strength training, is enough to make a big difference.
- A variety of strength and conditioning workout demonstrations are featured in our weekly newsletter and at Workout with Kathy www.youtube.com/@kathykresnik
Optimizing Sex Hormones: Estradiol and Testosterone
Keeping estrogen and testosterone within optimal ranges functions as both lubricant and stabilizer for joints. Estradiol (the premenopausal form of estrogen) for women and testosterone for men can reinforce cartilage strength and elasticity, improve blood flow, modulate pain, and enhance joint lubrication. While most research comes from mechanistic and observational studies rather than large clinical trials, the evidence supports that hormone replacement therapy (HRT or TRT) plays a major role in joint health, tendon and ligament support as well as strength of both bone and muscles.
- Estradiol supports hyaluronic acid synthesis, which is key for joint lubrication and smooth movement. Optimized hormone signaling may help preserve hyaluronic acid and protect against inflammation-driven degradation.
- Chondrocytes, the cells that build cartilage, have estrogen and androgen receptors. Both estradiol and testosterone directly influence cartilage metabolism by boosting glycosaminoglycan and proteoglycan production, which are critical for cartilage resilience.
- Estradiol not only supports matrix production but also helps prevent cartilage breakdown by reducing enzymes that degrade collagen and protecting against cell death caused by mechanical injury.
- Testosterone, through its receptors, increases cartilage matrix strength and promotes the growth of fibrous structures, further supporting load-bearing capacity.
- Estradiol and testosterone also regulate blood flow and synovial environment, shaping angiogenesis, bone remodeling, and nutrient delivery to the joints.
- Both hormones affect pain processing and nerve sensitivity. Fluctuations in estradiol and testosterone can influence pain thresholds and symptoms. Maintaining optimal hormone levels help stabilize cartilage and reduce arthritis inflammation and pain, as well as reduce risk of progressive joint destruction.
#3 Illuminate!
Photo Biomodulation Therapy: Harnessing Light for Joint Pain Relief
Photo Biomodulation (PBM)—also known as low-level laser or red/near-infrared light therapy—can actively reduce joint pain and improve function, especially in osteoarthritis. The key is using the correct wavelength and dose, as results depend on protocol precision.
- PBM works by stimulating mitochondria in cells, boosting energy production, reducing oxidative stress, and shifting inflammation toward a more balanced state.
- In joint models, PBM decreases inflammation, protects cartilage, increases blood flow, and helps reduce pain and stiffness.
- Multiple randomized trials in knee osteoarthritis show that PBM, when dosed according to guidelines (like WALT), meaningfully reduces pain and improves mobility compared to sham treatments.
- PBM appears most effective when paired with strength training and rehabilitation, offering a synergistic effect. It’s safe, with few reported side effects, and fits well as an adjunct to exercise, weight management, and other therapies.
- For best results, look for professionals using protocols that follow evidence-based dosing—such as 4–8 Joules per point at 785–860 nm for knees, delivered over several sessions—and integrate PBM with an active rehab/exercise program.
- For more information, here is a link to our Faith Over Fear program on photo biomodulation: Photo Biomodulation: A Powerful Therapeutic Tool for Many Medical Conditions
Comprehensive Joint Pain Strategy: Putting It All Together!
Managing joint pain calls for a comprehensive, integrated approach. Here’s our practical plan for optimal success!
- TruSynovial Support™: The unique TruSynovial SupportTM formula contains the critical joint building blocks and other nutrients that work cooperatively to nourish joint tissues, reduce inflammation that causes pain, and maintain a healthy joint environment and help you stay active. Use as an adjunct, especially for early facet joint arthritis or mild disc degeneration, to help with pain and stiffness.
- Strength Training: Maintain and build muscle around your joints for support and stabilization. Regular exercise (resistance + cardiovascular activities) increases not only strength but also increases circulation and delivery of essential nutrients and removes waste productions via blood and lymphatic vessels which also helps improve movement and reduce pain.
- Hormone Optimization: Check blood levels and if below optimal ranges (see my Faith Over Fear programs on hormones for men and women), consider hormone therapy to keep estradiol (E2) and testosterone for women and testosterone for men in healthy ranges. E2 and testosterone support cartilage formation, strong ligaments, joint lubrication and blood flow, and pain modulation.
- Photo Biomodulation Therapy (PBM): this modality has a strong evidence-base for many specific benefits on joint health and pain reduction, especially when integrated with exercise.
- Healthy Lifestyle: Don’t forget the basics—weight management, sleep, anti-inflammatory nutrition, and daily physical activity (both structured exercise and non-exercise activity time – NEAT) all help keep your joints healthy and free of pain.
- Stick With It: Give it at least 3-4 months before judging the effects of this integrated program since building healthy new tissue takes time.
There’s no one magic bullet or single solution that works for everybody. Combining these strategies gives you a powerful multidimensional and comprehensive long-term plan for best results: less pain, better movement, and more freedom in daily life.
Safety and Who Should Consider This Approach
This approach I have outlined is generally considered safe for most people, but remember, no one product or exercise or therapy is going to be appropriate for everyone. It is important to consult your health professionals for individual guidance to tailor this approach to your unique needs. A few points to keep in mind:
- The best candidates are individuals with mild-to-moderate degenerative joint disease, early disc changes, or osteoarthritis who are willing to commit to a multimodal program for at least 6–12 months and long-term lifestyle change.
- Those with shellfish sensitivity or bleeding concerns (i.e., on anticoagulation therapy) may not be able to take TruSynovial Support™ with the green-lipped mussel extract, so consult your healthcare professionals for other options.
- Overall safety profile of this approach is low risk but always monitor your pain levels or any new symptoms for rare side effects and seek medical guidance if problems arise.
BOTTOM LINE: Joint pain can be stubborn, but combining TruSynovial Support, strength training, optimal hormone levels and photo biomodulation offers a smart, multidimensional approach to relief. The science suggests modest improvements for all these modalities individually. The power is in the combination, especially when you stick with the plan long-term, choose the right exercises for you, and support your joints through healthy lifestyle choices, nutrients to support joint health and hormone balance.
The goal isn’t a magic bullet! The goal is sustainable progress—less pain, better movement, and more freedom. This is what has worked for me and my patients, and I hope will work for you!
As you put all the pieces together that I have described today, I encourage you to consider our other natural medicines with our top quality, cGMP-compliant professional formulas: TruMitochondrial™ Boost, TruNAC™, Tru BioD3, Tru B™ Complex Full Spectrum, TruZinc™, TruC with BioFlavonoids (Natural sourced Vitamin C with complete Bioflavonoids), and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.
All Truth for Health Foundation Products Meet or Exceed cGMP Quality Standards, the highest quality standard for supplements sold in the USA. For more information, references from studies are listed in the Product Data Sheets for each product, available on our website. Check us out at www.TruthforHealth.org Click on tab for Store. OR www.shopTruthforHealth.com
CAUTION: As always, we urge you to avoid supplements without checking knowledgeable sources to evaluate your medical situation, proper lab tests to verify what is needed, and to make sure to avoid adverse interactions with prescription medicines and other supplements you take. Under medical practice regulations, we are unable to answer individual medical questions or make specific individual supplement recommendations for people who are not established patients of Dr. Vliet’s independent medical practice (www.ViveLifeCenter.com).
To Your good health and improving resilience!
Elizabeth Lee Vliet, MD |
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