Stronger Bones Lifestyle Osteoporosis, Osteopenia & Bone Health Podcast – Détails, épisodes et analyse

What if your blood sugar was secretly affecting your bone strength? In this episode of the Stronger Bones Lifestyle Podcast, I sit down with Ben Tzeel, a registered dietitian, certified diabetes educator, and strength coach who’s been living with type 1 diabetes for over two decades.

We dive deep into how blood sugar balance, inflammation, and strength training intersect to influence bone health, muscle development, and longevity. Whether you’re managing diabetes, prediabetes, or simply want to feel stronger and more balanced, this episode will change the way you think about your metabolism — and your bones.

What You’ll Learn in This Episode

• The surprising ways insulin resistance and inflammation contribute to bone loss
• How strength training improves blood sugar balance and boosts bone density
• Why slow, controlled movements can be safer — and more effective — than lifting heavy too soon
• The importance of hydration, protein, and proper recovery in maintaining strong muscles and bones
• How to interpret blood sugar trends and use them to guide your fitness and nutrition choices
  
  

Action Steps

1. Lift smart, not just heavy. Focus on form, control, and consistency — 3 seconds up, 3 seconds down.
   
   
2. Prioritize protein. Include quality protein in every meal to support bone and muscle repair.
   
   
3. Hydrate daily. Water keeps tissues flexible and supports blood sugar balance.
   
   
4. Move often. Daily walking, yoga, or resistance training keeps joints and bones active.
   
   
5. Monitor your stress. Elevated cortisol weakens bones — prioritize rest and recovery.
   
   

Resources and Links

• Learn more about Ben’s work: Your Diabetes Insider
  
  
• Follow Ben on Instagram: @manofzeel
  
  
• Listen to more episodes of the Stronger Bones Lifestyle Podcast
  
  
• 🌿 Heal from the inside out with Debi’s signature program: Healthy Gut, Healthy Bones
  
  

Debi’s Takeaway

Your bones and metabolism are more connected than you think.

When you fuel your body, move mindfully, and manage stress, you’re not just preventing fractures — you’re building a stronger foundation for your entire life.

Your body is always listening. Treat it with care, consistency, and compassion — and it will reward you with strength and stability from the inside out.

In this episode, Debi Robinson talks with Dr. Jenny Tufenkian, a naturopathic doctor specializing in long COVID, chronic fatigue, and environmental medicine. Together, they explore the deep connections between energy depletion, inflammation, and bone loss — and how true healing begins from within.

Dr. Jenny explains how post-viral illness and stress can disrupt your body’s terrain — the internal environment that determines how well you absorb nutrients, manage inflammation, and rebuild your bones. You’ll learn why fatigue isn’t just about energy; it’s a message from your body that something deeper needs attention.

If you’ve been struggling with exhaustion, brain fog, or unexplained bone loss, this episode offers clarity, compassion, and tools to help you recover your vitality and strength naturally.

What You’ll Learn in This Episode

• The connection between long COVID, chronic fatigue, and bone health
• How inflammation and acidity weaken your body’s terrain and bone-building capacity
• Why stress hormones like cortisol can dissolve bone tissue
• The importance of detoxification and restoring energy flow
• How to rebuild your body’s foundation using naturopathic and lifestyle tools
  
  
  

Action Steps

1. Listen to your body. Fatigue is a signal that your system is out of balance, not just a lack of willpower.
   
   
2. Support detox pathways. Focus on hydration, fiber-rich foods, and gentle movement to support the liver and lymphatic system.
   
   
3. Reduce inflammation. Choose anti-inflammatory foods, manage stress, and prioritize quality sleep.
   
   
4. Rebuild from within. Consider working with a holistic or functional practitioner to address underlying causes like gut health and adrenal fatigue.
   
   
5. Stay patient. Healing deep imbalances takes time—start where you are, and be consistent with self-care practices.
   
   

Visit Dr. Jenny Tufenkian’s work and resources: www.drjennytufenkian.com

Listen to more episodes: Stronger Bones Lifestyle Podcast

Learn how to heal your bones and gut from the inside out: Healthy Gut, Healthy Bones Program

Debi’s Takeaway

Your energy is your body’s currency — and when you’re constantly spending it on stress, inflammation, or recovery from illness, there’s little left for building strong bones. Healing starts when you support your body’s terrain — your gut, your detox systems, your emotional balance — so your bones can thrive again.

What if everything you’ve been told about aging, hormones, and bone health is incomplete—or even wrong?

In this continuation of my conversation with Dr. Jeff Gross, we dive deeper into the counterculture side of medicine—from hormones and vitamin D to regenerative medicine, GLP-1 therapies, parasites, and alternative cancer treatments.

Dr. Gross pulls back the curtain on what most traditional doctors won’t tell you, challenging outdated dogma and empowering you to take charge of your health and longevity.

What You’ll Learn in This Episode:

• Why women’s heart disease risk skyrockets after menopause—and the role of hormones
• The truth about vitamin D: why “normal” isn’t always optimal
• How regenerative medicine and exosomes may improve bone density
• GLP-1 medications: beyond weight loss to inflammation and longevity
• The surprising connection between parasites and cancer
• How high-dose vitamin C and curcumin can support cancer therapy
• Why patient advocacy and questioning your doctor are essential
  
  

Action Steps:

• Get your vitamin D tested—and aim for optimal, not just normal
• Consider hormone optimization to protect both your bones and heart
• Explore functional and regenerative medicine options for bone health
• Ask questions and don’t be afraid to challenge outdated advice
• Seek providers who work with you, not just prescribe to you
  
  

Resources & Links:

• 🎧 Listen to More Podcast Episodes
• Join the Stronger Bones Lifestyle Membership
• Book a 1:1 Consult with Debi
  
  

💬 Debi’s Takeaway:

Your health doesn’t have to follow the conventional script. By asking questions, exploring alternatives, and embracing a prevention-first mindset, you can protect your bones and age with strength, vitality, and confidence.

Memorable Quotes:

"There's a statistic that says that a CEO that’s functioning on less than 4 hours sleep a night, it is the physiological equivalent of being drunk on the job." [13:24] -Anne Marie 

"It's amazing what we can do when we start to look deep and heal.” [25:51] -Debi

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program

Welcome back  to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson.

Today in this solo episode, I will look at the critical role diagnosis can have on you initially and how your reaction to it can also have an effect on your bones. Listen as I dive into chronic stress and the different ways stress can affect your overall health as well as your bone health.

I hope you'll join me in this episode as I answer the question "Is it all in your head?"

Key  Takeaways:
[1:16] Before you were diagnosed with osteoporosis or osteopenia
[3:16] There is no pill that will cure osteoporosis
[4:45] DEXA scan score variation
[6:31] The four Musketeers of bone health
[7:18] Not always about how much calcium you bring in
[8:11] What behaviours did you change?
[9:00] The looking down
[10:08] Sand castle instead of a stone castle
[11:21] Do you feel hopeless?
[12:08] Have your altered your life?
[14:12] Fear can illicit caution
[15:26] Stress contributes to bone loss
[20:38] Can stress deplete calcium?
[22:07] What organs does cortisol damage?
[23:40] Does anxiety weaken the bones?
[24:23] Make stress your friend
[29:40] Is it all in your head?
[31:08] Posture
[32:13] Three main causes of osteoporosis
[33:11] Other illnesses caused by stress

 Memorable Quotes:
"Bones don’t break because you're fragile, they break because you fall." [3:32]  - Debi

"Fear can illicit caution. Caution gets us to move less and when you move less, you’re demanding les from your bones and muscles and that leads to muscle loss and bone loss." [14:12] - Debi

"Less movement equals less muscle, less bone." [20:20] - Debi 

"You have to use your body and if in you’re in your head feeling fragile and breakable you’re less likely to use it." [31:02] - Debi

To learn more about me and to stay connected, click on the links below:

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program

Today on the Stronger Bones Lifestyle Podcast Debi talks to fellow FDN practitioner Kim Heintz about her history with chronic migraines and anxiety and how that health journey led to her to a career as an FDN.

As an FDN who primarily helps her clients reverse debilitating gut issues, Kim's own life-changing experience is what led her to her career so that she could help others experience the same freedom she has.

Join Kim and Debi as they dive deep in GI Mapping and Hair Tissue Mineral Analysis tests and what they can tell you about your overall health.  Plus the issues with multi vitamins and general cleanses and why you need to "test, not guess."

Key  Takeaways:
[1:50 Her health journey
[8:05] Gut health and internal balance
[9:11] GI map lab
[11:34] Gut markers that can show inflammation
[13:31] Feed the soldiers
[14:33] What are symptoms to look for
[15:22] other ways to id impaired digestion
[17:29] Looking in the toilet
[18:26] Stool test and GI map markers
[20:41] Internal Balance
[22:49] The Mineral Lab (hair tissue mineral analysis)
[25:56] Four Lows
[27: 53] The minerals are the basics, the workings of the internal body
[30:58] Multi vitamins
[36:25] Working with someone vs send away tests
[38:26] Toxic metals

Where to Find Guest:
Website
Instagram

Memorable Quotes:
"If you're not absorbing your nutrients, you don’t have the energy coming from the food that you’re consuming." [15:33] -Kim
"You’ve got to look deeper. In our schooling they say test don’t guess." [19:12] -Debi
"Minerals are the spark plugs of the body." [29:33] - Kim

To learn more about me and to stay connected, click on the links below:

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program

Welcome back  to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson.

Today in this solo episode, I share my thoughts on stopping or reversing bone loss and osteoporosis. Join me as I dig into bone metabolism, what you have control over and the large role digestion plays in bone loss.

Listen today as I share the large pillars to focus on for overall better health, identifying your dissolving and building factors, finding your loss and finding your stronger bones lifestyle.

Key  Takeaways:
[1:23] You can stop or reverse osteoporosis or osteopenia
[2:16] How If your Dexa scores go down or stay the same you are reversing bone loss
[2:54] Bone metabolism: what it is and what you have control over
[3:40] When we leave our 30s
[4:15] The determining criteria for a diagnosis of osteoporosis
[4:55] Up regulating or down regulating
[5:32] Large pillars to focus on when it comes to health
[7:36] Digestion
[9:47] Identify your dissolving and building factors
[11:34] Most common complaint
[12:39] The issues with Western medicine and osteoporosis
[13:27] Focus on finding your loss
[15:15] Bone building stimulation

Memorable Quotes:
“Movement is not just about throwing your bag of bones around, you have to do it properly." - Debi [6:36]

“Asking yourself every time you sit down to a meal or you open the refrigerator or you go to the store to purchase. Is this bone building or bone dissolving?” - Debi [8:56]

To learn more about me and to stay connected, click on the links below:

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• What's the Real Cause of Your Bone Loss Quiz?

Today on the Stronger Bones Lifestyle Podcast Debi talks to nutritionist, entrepreneur, and founder of Necessary Nutrition, Inc, Robin Allen about her journey as a nutritionist, the power of food and why she is passionate about Vitamin D.

Robin has inspired thousands of people to use food and nutrition to build and repair their bodies, and continues to connect others to resources and tools to live a peaceful, health filled life.  As the creator of the Necessary Nutrition brand of Vitamin D3, she is well versed in what to look for in taking vitamin supplements.

In this episode Robin and Debi discuss nine of the nutrients in food that support bone health, foods that contain Vitamin D and the importance of Vitamin D for bone health and overall health.

Listen today to hear why Robin is  partnering with other nutritionists for ongoing education in her Necessary Nutrition Academy.

Key  Takeaways:
[2:04] 9 nutrients in food that support bone health
[5:07] Eat your vitamins and fill in the gaps with supplements
[6:02] The importance of Vitamin D for bone health and overall health
[8:49] Foods that contain Vitamin D
[11:11] Research it for yourself
[12:05] Reason to not take Vitamin K
[12:46] How Vitamin K takes the Vitamin D by the hand 
[14:20] Best times to take supplements
[16:26] Interaction with thyroid meds
[17:20] Vitamin D2 vs D3
[20:35] Dosing
[25:25] Getting your Vitamin D tested
[30:20] You can supplement too much with Vitamin D
[31:51] What should we look for when supplementing
[35:25] Her supplements
[40:25] Stress

Where to Find Guest:
Website
Instagram

Memorable Quotes:
"I love how powerful food can be in healing the body and supporting the bones."[4:53] – Robin  

"I’ve had so many experiences personally and with clients and customers over the years suffering, really suffering and being medicated and it was their low Vitamin D." [27:06] -Robin 

"Stress will deplete nutrients." [40:28] – Debi

"If I didn’t eat well and have nutrition in my body to support me I don’t know who I would be right now." [40:54] -Robin

To learn more about me and to stay connected, click on the links below:

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program

Today on the Stronger Bones Lifestyle Podcast Debi talks to Integrative Women's Health Practitioner Meg Richichi  about menopause and happy and healthy aging. Plus Meg shares how her history with eating disorder started on her on a journey with health and working in the health realm, 

Meg helps women overcome a vast range of hormonal imbalances, including PMS, infertility, PMS, weight loss resistance, digestive disorders, anxiety, and depression. In this episode she discusses the importance of protein in your diet during your entire life and shares her suggestions for a calming restorative sleep.

Listen to today to learn more about being the best version of yourself as you age and why both Debi and Meg love helping other women and setting them on a healthy path to create a ripple effect of change.

Key  Takeaways:
[1:41] Menopause is one day
[3:09] Meg's background
[7:58] Treat yourself like a one year old
[8:44] How do we teach women how to create different lifestyle habits
[11:45] When we go through menopause
[12:11] Three basic things
[13:54] Protein
[19:04] The importance of form
[20:50] Blood sugar and hot flashes
[22:10] You need fat
[23:36} Insulin
[26:17] Food is medicine
[29:24] We are what we absorb and eliminate
[30:29} The gut
[31:25] Stress
[32:35] Nu calm
[33:41] Nervous system
[35:18] Baby analogy
[35:53]We forgot how to be healthy

Where to Find Guest:
Website
Podcast

 Memorable Quotes:
"How can I help women give birth to the best version of who they are at the best stage of their lives?" [6:55] - Meg

"There's a lot that can be done, but stress? We’re saturated in a world of stress." [13:38] - Meg 

"Women benefit greatly from having proper form, so that little by little incrementally they can lift weights."  [19:19]  – Meg

To learn more about me and to stay connected, click on the links below:

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program

Today on the Stronger Bones Lifestyle Podcast Debi talks to Kate Horsburgh, qualified Yoga Teacher, Yoga Therapist, Integrative Nutritionist Health Coach and Holistic Chef about the different parts of self care and the physical ways we can take care of ourselves. Plus, removing energy vampires, Kate’s self care tips and preserving your boundaries - and realizing that you need to.

Kate helps her clients create their optimal holistic health and is perfectly placed to guide and support them so they achieve their wellbeing and health goals.  In this episode she shares what she does every day for body maintenance as well the importance of self talk, self care and self love.

Listen today Debi and Kate dig into the big question – is self care selfish? 

Key  Takeaways:
[2:04] What does self care mean to Kate
[2:54] The word yoga
[3:38] The different parts of self care
[4:57] Physical ways to take care of ourselves
[6:06] Movement contributes to hydration
[11:13] Energy vampires
[13:29] Teflon, not Velcro
[16:20] Putting a number on it
[19:23] What Kate does everyday for body maintenance
[21:42] Human doings
[25:13] Self talk, self compassion, self love
[27:18[ Is self care selfish?
[31:34] 5 layers of a human
[34:36] What you need is what you need

Where to Find Guest:
Instagram

Memorable Quotes:
"It really is when you start to self care habits and tools is what happens is you start to take care of the whole self." [9:55] - Debi

 "We’re consumers, we know we consume food, and that food has to be digested absorbed assimilated and eliminated. What about what we consume with our eyes and ears?" [11:37] - Debi

 "Everybody's different. So what you need is what you need. It doesn’t have to be what sounds right to other people." [34:36] – Kate

self·ish

adjective

1. (of a person, action, or motive) lacking consideration for others; concerned chiefly with one's own personal profit or pleasure.

"I joined them for selfish reasons"

self-care

noun

1. the practice of taking action to preserve or improve one's own health.

"autonomy in self-care and insulin administration"

                     the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.

To learn more about me and to stay connected, click on the links below:

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program