Stronger Bones Lifestyle – Details, episodes & analysis

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 76, host Debi Robinson takes a deep dive into her mission to revolutionize how we diagnose, manage, and treat osteoporosis. In this solo episode, Debi discusses the many misconceptions surrounding osteoporosis, the limitations of current diagnostic technology, and the impact of this diagnosis on one's mental and emotional well-being.

** For FULL show notes, please visit: https://debirobinson.com/episode76/ 

Debi's journey through her personal struggles with bone health provides a compelling narrative for listeners as she shares her story of overcoming fear and fragility after her hip joint collapsed at the age of 50. She delves into the outdated methods of diagnosing osteoporosis, particularly the unreliability of the DEXA scan, and why new technologies like the REMs ultrasound offer a more accurate assessment of bone quality and fracture risk.

Join Debi as she empowers women to take control of their bone health through lifestyle changes and functional medicine. This episode is packed with invaluable insights and practical advice to help you build stronger, fracture-resistant bones and reclaim an active, fearless life.

Key  Takeaways:
[0:44] A new revolution to redefine the way we manage diagnosis and treat osteoporosis
[1:18] Outdated diagnosis tools like the DEXA scan
[2:21] What happened after osteopenia was named
[4:49] What happens right after your diagnosis
[5:03] Debi’s journey after diagnosis
[6:32] Spinal breakdown and fractures
[7:22] Fear based state
[8:49] Fosamax
[10:29] A spinal surgeons opinion
[12:51] REMS
[15:25] Where are you today in your bone health journey?
[18:25] Hormones
[19:59] Being in control of your bone health

Memorable Quotes:
"Because a diagnose of osteoporosis pulls a rug out from under you." [4:19] - Debi

"Spinal wedge fractures contribute to 50% of all osteoporotic fractures." [6:55] - Debi

"The fear based state, the mental emotional layer and what your behavior becomes from that actually does more damage to your bones and to your bone health." [7:22] - Debi

"If you're gonna have information about your bones it needs to be reliable." [11:10] - Debi

"We can be in control and in charge of our bone health." [19:59] - Debi

Click here for a list of REMS locations in the United States

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

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

 For FULL show notes, please visit: https://debirobinson.com/episode76/ 

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 75, host Debi Robinson sits down with personal trainer and clinical nutrition expert Bonni London to dive deep into the world of protein, amino acids, and making conscious dietary choices.

For FULL show notes, please visit: https://debirobinson.com/episode75/ 

Bonni London, based in Sarasota, Florida, boasts a master's degree in clinical nutrition from NYU and has devoted her career to understanding the intricate balance of nutrition and movement. Her journey was inspired by her personal struggle with weight and a metabolic condition in the 1980s, and her passion shines through as she aims to help others, especially those dealing with osteoporosis.

Join Debi and Bonni as they unravel the Digestibility of Indispensable Amino Acid Score (DIAAS), discuss the correct ratios of amino acids in various protein sources, and highlight the importance of complete proteins. They both share insights on making healthier food choices and emphasize the significant role of consistency in protein intake and exercise routines. Bonni also provides actionable tips for vegetarians and vegans on how to meet their protein needs.

Don't miss this enlightening episode which offers practical advice for building a nutrient-dense diet and leading a balanced lifestyle. Plus: practical workout routines and emphasis on the importance of consistency and variation to keep your body challenged and healthy!

Key  Takeaways:
[1:31] Bonni's journey
[6:37] Bonni's personal story behind her osteoporosis passion
[8:57] REMS
[10:59] How to begin
[12:55] The importance of consistency
[17:46] Nutrition for supporting muscle through diet
[18:12] Protein and amino acids
[31:39] The best time to eat protein
[33:00] Workout tips
[35:53 Oxygen capacity
[41:28] Highlighting bone health with her clients
[43:29] What to look for when eating out

Where to Find Guest:
Website
Guide on What to Look for When Eating Out
BIA Scale
DIAAS
Instagram
Healthy Rebels

For FULL show notes, please visit: https://debirobinson.com/episode75/

Memorable Quotes:
"Food is the hardest shift to make." [4:20] - Debi 

"Fat does not make you fat." [5:08] - Bonni 

"What happens when you’re not eating fat? You’re hungry." [5:22] - Bonni 

"Sarcopenia, muscle loss, goes hand in hand with bone loss." [15:03] Debi 

"Things that you are doing to look good in the mirror are going to also be helping what's under the surface as well." [19:55] - Bonni 

'It's what happens after you work out, in the next 24 hours or so that you really want to think about.' [37:08] - Bonni  

"Focus on the things you do most of the time and then the rest, your body will be okay with it." [49:31] - Bonni 

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

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

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 66, host Debi Robinson welcomes Dr. Lorraine Maita, the Hormone Harmonizer and Detoxifier, to dive deep into the often-misunderstood world of hormone replacement therapy (HRT) and its connection to bone health and overall wellness.

Dr. Lorraine, a specialist in hormone management licensed in New York, New Jersey, Pennsylvania, and Florida, joins Debi to shed light on the benefits and risks of HRT for perimenopausal and menopausal women. Dr. Lorraine shares her expertise on progesterone use, various methods for hormone measurement, and the tools she employs to ensure hormone balance, such as the Dutch test. 

Throughout the episode, Debi and Dr. Lorraine address common concerns and misconceptions regarding HRT, especially the fears surrounding breast cancer and cardiovascular risks. Recent studies are highlighted, revealing that when administered correctly, HRT's benefits, including improved bone density, significantly outweigh potential risks. This conversation is essential for women of all ages, emphasizing the importance of early intervention and ongoing lifestyle management to prevent bone loss and enhance overall well-being.

Join Debi and Dr. Lorraine as they explore how a balanced approach to hormones, nutrition, and lifestyle can radically improve quality of life and underscore the importance of education in making informed health decisions.

Key  Takeaways:
[3:41] BHRT and the differences between all the various acronyms
[6:13] Fear of hormones and mis representation of scientific studies
[12:01] Progesterone and the different ways to take it
[14:23] Measuring hormones
[15:33] Bad Estrogen
[18:19] Dutch test
[19:59] More about Dr. Lorraine and the work she does
[21:14] Educating doctors
[23:32] What is happening post menopause because of diminishing hormones
[24:10] Estrogen through the skin
[25:03] The latest studies
[29:05] Other benefits to Estrogen for quality of life
[29:48] Educating her patients and her course Is HRT right for you?
[36:19] Who can take HRT?
[39:41] Benefits of hormones
[41:10] Hot flashes
[44:08] Not just about hormones and bones – it's balance

Where to Find Guest:
Website
Instagram
Course: Is HRT Right For You?

Memorable Quotes:
"The risk of breast cancer doesn’t come from hormones, it comes from your lifestyle – its so multi factorial." [10:47] - Dr. Lorraine

"It’s the not the absolute levels that matter as much as it is the balance." [17:27] - Dr. Lorraine

"There are very few reasons not to take hormones." [22:21] - Dr. Lorraine

"Women lose their quality of life for a fear that’s really unwarranted."  [22:39] - Dr. Lorraine

"It's not now here lets just take hormones, we also have to have a system that’s functional." [27:01] - Debi 

"You have to realize that quality of life matters." [27:25] - Dr. Lorraine

"When you support your bones you’re supporting everything else." [42:26] - Dr. Lorraine

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. In Episode 65, host Debi is joined by Functional Movement Coach Carl Reader for an insightful conversation about how to keep our bones strong and healthy through smart, safe exercises. 

Carl has over 20 years of clinical experience helping men and women over 50 online improve bone health and reduce joint inflammation by teaching them proper body mechanics and functional exercises. In today's episode he brings this experience to the conversation, shedding light on the importance of optimal bone loading and foundational strength. He and Debi discuss the critical role of body awareness and proper muscle engagement in maintaining functional movement and offer practical advice on avoiding common pitfalls in exercise routines . They emphasize the significance of safe and effective exercise techniques to prevent injuries and strengthen vulnerable areas, like the hips and spine.

In this episode, Carl and Debi explore various strategies and movements to support bone health, including the importance of core strength, proper squatting techniques, and balancing exercises. Join them as they advocate for a balanced approach to exercise that's rooted in understanding our body's natural movements and needs.

Key  Takeaways:
[1:52] What is a functional movement coach
[2:38] Bone health
[3:33] Arthritis
[6:32] Why does this matter
[9:19] The importance of core strength
[11:16] The glutes, the hamstrings and other important lower body muscles
[15:12] Discovering the correct way to move
[17:13] What are the functional movements
[19:29] Feet, ankles and knees
[34:52] Pushing vs pulling muscles
[44:50] Finding neutral spine
[49:11] The core
[1:03:12] The proper function of a squat
[1:11:49] Working with an personal or functional trainer

Where to Find Guest:
Website

Memorable Quotes:
"You can still move but let’s just do it in a safe way." [4:34] – Carl 

"The body is always wanting to heal itself." [15:10] – Carl 

"Slower is harder, slower is more advanced, slower is more effective, so if you want to be more advanced: go slower." [20:35] – Debi

"It doesn't need to be that you're grinning to bear it but rather that you improve the relationship you have with your body." [1:00:52] - Debi

"We need more followers for the people teaching the safe movements." [1:15:15] - Debi

"Just get moving and don’t live in fear." [1:16:57] - Carl

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. In today's solo episode I take a deep dive into a topic many women find confusing and challenging: what to eat if you have osteoporosis. 

Join me in this episode as I share with you the ten essential nutrients your body needs to build strong, good-quality bones and what foods can help you gain these as well as what to avoid. I also touch on the complexities and confusion surrounding diet choices for stronger bones.

This episode is packed with vital information aimed at empowering you to make food choices that support bone health as you age. I hope you will listen today to gain a clear, actionable roadmap on what you should be eating if you are dealing with osteoporosis or looking to build stronger bones.


Key  Takeaways:
[1:41] Am I building bone or dissolving bone?
[2:53] Ten essential vitamins and minerals to build strong bones
[3:51] Dairy is a bone dissolving food
[5:02] How much calcium do you need?
[5:57] Vitamin D
[7:32] Vitamin K
[9:08] Vitamin C
[9:31] How much do you need of vitamin D, K and C?
[10:26] Vitamin B9/Folate
[10:41] Magnesium
[11:19] Fiber
[11:26] Boron
[12:15] Zinc
[12:27] Copper
[13:04] Manganese
[13:25] Protein
[14:35 Healthy gut
[16:03] Bone dissolving foods

Memorable Quotes:
"The overriding thing here for me is that you have to have a healthy gut for healthy bones. [14:35] - Debi

"You need a healthy gut to manage oxalates and most people can manage oxalates." [15:19] - Debi

"The main way that we heal our gut is to eat fiber." [16:33] - Debi

"Bring the awareness of ‘will this build my bones or contribute to the dissolving of my bones?” and let those thoughts be what helps to guide your choices on what you're going to eat everyday." [17:15] - 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

Welcome to the Stronger Bones Lifestyle Podcast! In this episode Debi dives into the world of gut health and its impact on bone strength with Monisha Bhanote MD, a board-certified physician and founder of Wellkulå. Dr. Monisha shares insights on building a strong foundation of vitamins and minerals for optimal body function before delving into specific dietary choices and gut health practices.

Dr. Monisha has expertise in Integrative Medicine, Functional Culinary Medicine, Cytopathology, and Anatomic/Clinical Pathology and combines ancient wisdom with mind-body science to support evidence-based holistic wellbeing. Throughout this episode, Dr. Monisha and Debi discuss the significance of understanding oxalate levels in the body and how factors like gut microbiome health, fiber intake, and vitamin deficiencies can affect our overall well-being, particularly bone health. They explore the nuances of managing stress, the impact of dietary choices on bone strength, and the importance of balance in maintaining a healthy lifestyle.

Don't miss this insightful discussion on nurturing your body from the inside out for stronger bones.

Key  Takeaways:
[2:19] Food information overload
[3:36] Protein, especially in a vegan diet
[8:42] Acidity
[11:07] Demonizing certain foods
[13:42] Bone dissolving foods
[15:38] Dairy
[19:36] Medications
[21:15] Doctors
22:03] Sodium
[23:31] Stress
[25:21] Three areas of stress that lead to bone breakdown in the body
[26:11] Oxalates
[27:22] Three things that influence somebody having oxalate issues
[30:40] Digestive health
[32:58] Which vitamin deficiencies are indicative of bone loss
[34:37] Eating seasonally
[34:04] Spinach alternatives
[36:04] A blame game
[37:02] Study biases
[39:00] Learn your body
[43:02] Food suggestions
[47:13] Fiber


Where to Find Guest:
Website
Instagram
Complimentary Cookbook
Longevity Retreat
Purchase Dr. Bhonote's best-selling book on Amazon: The Anatomy of Wellbeing: Intentional Practices to Embrace Your Body's Unique Design and Revitalize Your Health

Memorable Quotes:
"What is the body not getting? And the body is not getting real food." [4:58 ] - Dr. Monisha 

"Balance in life and diet is crucial for overall well-being." [05:45] - Debi 

"Let food be thy medicine, bringing balance and nourishment to support your bones." [15:10] - Debi 

"A real conversation is needed about the impact of certain foods on bone health; awareness is key." [20:35]  - Debi 

When you're looking at your bone health, look at your digestive health." [30:38] - Dr. Monisha 

"At the end of the day it is about what does your unique body need." [41:38] - Dr. Monisha

"Listening to your cells, it’s really about listening to how your body feels." [52:07] - Dr. Monisha

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. In Episode 62, host Debi invites board-certified functional health coach Anu Simh to delve deep into the relationship between gut health, nutrition, and overall wellness. 

Anu specializes in helping busy women across the country lose weight and keep it off with her unique "9 Arms of Wellness" philosophy. Anu's expertise lies in focusing on microbiome health to ensure lasting results. In this episode she explains how the slow introduction of fibers can aid those suffering from gut issues like IBD. Through her extensive research and practical experiences, Anu presents tailored dietary strategies that help nourish the gut and enhance energy levels.

Listen today for a guide on how to incorporate nutrient-dense foods into your daily routines, from breakfast smoothies to volumetric salads for lunch. Anu also emphasizes the importance of personalized diet experiments and the symbiotic relationship between human health and gut microbes. Together, Debi and Anu explore how a plant-forward diet not only fosters gut health but also aids in weight management, better sleep, and improved overall well-being.

We hope you'll join us for an enlightening conversation that will empower you to make informed dietary choices supporting a healthy gut and a stronger body.

Key  Takeaways:
[2:47] The importance of plants
[3:59} The gut
[4:58] The connection we have with our microbes
[6:11] Stool labs
[8:19] Feeding the microbes
[10:17] Protein
[13 :07] Fiber
[16:08] Animal vs plant protein and nutrients
[27:16] Steps to start feeding your gut to optimize health
[35:29] Cooking
[38:27] What did your ancestors do

Where to Find Guest:
Website
Instagram

Memorable Quotes:
"In the West here you’ll hear everything beings in the gut. As a yoga therapist and someone who really believes strongly in yogic philosophy therapy I'm gonna say everything begins in the mind." [4:06] - Debi

"The connection we have with these microbes, I think of them as forever guests." [4:58] -Anu

"Food is everything, not just what you put into your mouth." [18:18] - Anu

"Instead of thinking about what shouldn’t I eat if we start to focus on what should I eat." [23:21] - Debi

"Make the greens that stars of your lunch." [30:49] – Anu


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. In Episode 61, host Debi Robinson is once again joined by Dr. Inna Lozinskaya, a renowned expert in functional medicine, to explore the role of nutrition and gut health in managing Osteoporosis and enhancing general wellness.

Dr. Inna is a functional medicine expert who helps her patients restore energy, sleep, weight, optimize hormones, turn back biological clock, and feel like best selves again. Throughout the episode, she emphasizes the crucial link between gut health and overall well-being, explaining how a healthy digestive system can influence hormone efficacy and bone health. This discussion is not just theoretical; Dr. Inna provides actionable advice based on her extensive practice and research, aimed at helping listeners to transform their health from surviving to thriving.

Join Debi and Dr. Inna as they dive deep into the practical steps you can take to nourish your body properly, rethink your nutritional choices, and embrace a lifestyle that supports bone strength and vitality.

Key  Takeaways:
[2:37] It all begins in the gut
[4:27] Areas to focus on
[6:38] History of your body
[7:51] The big misunderstanding
[9:04] Nutrition
[9:56] Oils
[10:54] Gluten
[16:27] Bioidentical hormones
[19:39 The power is always yours

Where to Find Guest:
Website


Memorable Quotes:
"Hippocrates once said all disease begins in the gut and it's absolutely true and is still true today" [2:36]  -Dr. Inna

"If you want to thrive you have to have a different approach. You cannot fight disease and become healthy." [5:48] – Dr. Inna

"If the messaging can then be, let me teach the lifestyle to get you to that place. Cause that's really what it is. It's multifaceted, it's lifestyle based." [17:19] - Debi

"Yes, osteoporosis is reversible. Yes, bone loss is reversible. Depending on where you are on that scale, osteoporosis is reversible." [18:49] - Debi

"Who gets to tell me what is possible except me?" [19:38] - Dr. Inna

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. In Episode 60, host Debi is joined by Dr. Tasha Gandamihardja, a distinguished breast cancer surgeon and passionate advocate for comprehensive breast health education. 

Dr. Tasha is an Oncoplastic Breast Cancer and Reconstructive Surgeon based at the Holly Private Hospital. With over a decade of experience, Dr. Tasha brings a kind, compassionate and highly-professional approach to breast cancer diagnosis and treatment. She brings a wealth of knowledge to the podcast today sharing her experiences treating patients, fighting misinformation, and promoting holistic approaches to health.

Throughout their discussion, Debi and Dr. Tasha delve into the crucial link between breast cancer treatment and bone health, emphasizing the effects of medications and lifestyle choices on bone density. They also tackle common myths about breast cancer, the importance of diet, and the role of exercise in prevention and recovery. Dr. Tasha passionately shares her insights on using complementary therapies like yoga to aid both physical and mental well-being during cancer treatment.

Listen today to gain an understanding of the importance of self-examinations, plus  the benefits of a varied diet, and enjoy this enlightening conversation filled with actionable advice for anyone looking to support their bone and overall health.

Key  Takeaways:
[2:40] Intro to Dr. Tasha and her work
[4:00 ] Misinformation and why she started using social media to impart knowledge about breast cancer
[8:55] Minimizing risks of breast cancer
[9:44] The biggest myths about breast cancer
[12:42] Exercise 
[16:44] Yoga and cancer
[18:07] Breast cancer and bone health
[23:44] Foods
[29:28] Being overwhelmed by all the noise online
[30:26] The differences between healthy and non healthy tissue (from a surgeons perspective)
[34:27] Looking after your breasts

 Where to Find Guest:

Website
Instagram
YouTube

Memorable Quotes:

"Growing old is a privilege and is something we should embrace." [12:03] - Tasha

"We need to dispel myths so that women can make informed decisions about their health." [12:45] - Tasha

"Exercise in and of itself is so valuable to health that the next thing we can do from a lifestyle perspective is so far away from that that it really is that movement. Things in motion stay in motion. [13:42] - Debi

"I think for anybody who's had a cancer diagnosis, whether that's breast cancer or any other cancer, really not only looking after your physical health, but also your mental health is so vital." [17:11] - Tasha
 
"I think yoga is the answer on so many levels for so many things." [17:53] -Debi

"Exercise is not just about staying fit; it's about staying alive." [21:30] - Tasha

"It's not just about eating right; it's about living right to keep your body strong." [38:20] - 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

Welcome to another episode of  the Stronger Bones Lifestyle Podcast. Today, in Episode 59 Debi welcomes physician  Dr. Inna Lozinskaya, to explore the limitations of conventional medical approaches when it comes to thriving, rather than just surviving

Dr. Inna is a functional medicine expert who helps her patients restore energy, sleep, weight, optimize hormones, turn back biological clock, and feel like best selves again. Today she  shares her own journey of health challenges that traditional medicine couldn't resolve. With fatigue and memory issues clouding her day-to-day life, Dr. Inna turned to functional medicine to reclaim her health and vitality.

Listen today as we dive into why your gut health, nutrition, lifestyle choices, and mental well-being are all pivotal elements that play a role in the development and treatment of osteoporosis. Hormonal balance is critical, especially during menopause, and Dr. Inna will discuss the potential role of bioidentical hormone replacement therapy, but also why it's not a silver bullet unless the body's foundation is solid.

Key  Takeaways:
[3:14] The missing link when it comes to bone health- hormonal health
[4:05] The greatest decrease in bone density
[4:35]What do we do about it
[5:11] Estrogen progesterone testosterone
[6:24] Adrenal glands and stress management
[8:36] As you hormones decrease during menopause
[11:47] Areas to focus on
[15:44] Internal balance
[16:22] Your brain and survival mode
[17:39] Being wired to be safe
[19:00] Inna’s journey with diet and health
[29:00] The messaging
[29:23] Reversing bone loss and osteo
[30:39] The word severe
[32:59] Where does your chronic illness come from?
[36:06] Root cause analysis steps
[39:38] The big misunderstanding in nutrition
[40:54] Inflammatory foods
[42:49] Gluten
[46:54] Sugar
[51:25] BHRT


Where to Find Guest:
Website
Free guide for Hormone Optimization

Memorable Quotes:
"Everything in the body is connected" [7:20] - Inna

"If you want to survive than traditional medicine is perfect, it won’t let you die but if you want to thrive, it has to be a different approach." [26:04] -Inna

"You really have to love yourself enough to trust yourself more than you trust the system." [27:19] - Inna
"I like that root, and not even just one root cause, because when it comes to bones or really any aspect in the body, it's multifaceted. So then it becomes root causes." [35:35] - Debi

"Nutrition is probably the easiest and fastest life hack." [42:35] - Inna

"Food is medicine and its also poison. [46:59] – 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