Explore every episode of the podcast Stronger Bones Lifestyle Osteoporosis, Osteopenia & Bone Health Podcast
Dive into the complete episode list for Stronger Bones Lifestyle Osteoporosis, Osteopenia & Bone Health Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Ep. 76: My Revolution to Redefine Bone Health: Osteoporosis is Reversible
27 Aug 2024
00:25:00
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.
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 She delves into the outdated methods of diagnosing osteoporosis, particularly the unreliability of the DEXA scan, and why new technologies like the REMs ultrasound offer a more accurate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Key Takeaways: [0:44] A new revolution to redefine the way we manage diagnosis and treat osteoporosis [1:18] Outdated diagnosis tools like the DEXA scan [2:21] What happened after osteopenia was named [4:49] What happens right after your diagnosis [5:03] Debi’s journey after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
Ep. 75: Bonni London Nutrition for Strong Muscles & Bones
20 Aug 2024
00:51:32
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.
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
Ep. 66: HRT and Bone Health: Debunking Myths with Medical Professional Dr. Lorraine Maita
18 Jun 2024
00:47:24
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
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
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Ep. 65: Functional Fitness and Body Awareness for Bone Health with Carl Reader
11 Jun 2024
01:18:24
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
Episode 64 Osteoporosis: What the Heck You Should Eat
04 Jun 2024
00:18:32
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
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Episode 63: Monisha Bhanote, MD on Oxalates - Good or Bad for Bones
28 May 2024
00:54:04
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
Ep. 62: Feeding Your Gut - The Role of Fermented Foods, Fiber, and Plant-Based Protein with Anu Simh
21 May 2024
00:41:45
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
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
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Ep 61: The Power of Nutrition: Functional Medicine Insights with Dr. Inna
07 May 2024
00:22:46
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
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
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Ep. 60 Empowering Breast and Bone Health: Insights with Dr. Tasha Gandamihardja
30 Apr 2024
00:42:19
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
"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
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Ep. 59: Reclaiming Health with Functional Medicine with Dr. Inna Lozinskaya
23 Apr 2024
01:00:51
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
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
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Ep. 58: Unlocking Healthy Aging: Dr. Allie Grimston on Preventing Bone Loss and Balancing Hormones
16 Apr 2024
00:34:45
Welcome to another episode of the Stronger Bones Lifestyle Podcast. Today, in Episode 58, I am joined by a special guest, Dr. Allie Grimston, a menopause expert and doctor who specializes in functional medicine. Get ready to unravel the mysteries of bone health and menopause as we debunk the myth that bone loss is an inevitable part of aging.
As a medical doctor trained in women's health, general practice and functional medicine, Dr Allie Grimston has a passion for inspiring women in their 40s, 50s & 60s to take back ownership of their health & hormones. Listen today as she shares her expertise on how to prevent bone loss through targeted lifestyle changes, nutrition, and the importance of gut health in hormone balance. We'll delve into the Dutch test and how understanding hormone metabolism can change the game in healthy aging.
Join us as we discuss the role of stress and sleep in bone health, natural approaches to addressing osteoporosis and menopause symptoms, and how lifestyle modifications lie at the heart of effective management.
Key Takeaways: [6:33] Doctors recognizing lifestyle-based diseases, advocating holistic approach. [8:02] Listening is crucial, especially in healthcare systems. [11:27] Prevent osteoporosis through diet, exercise, and supplementation. [15:57] Seek professional advice on hormone therapy concerns. [20:34] State and insurance health systems and stress impacts. [24:52] Balanced nutrition and lifestyle for overall health. [25:58] Functional medicine starts with gut health importance. [30:54] Manage energy and hormones with lifestyle approach. [33:42] Prevent bone loss
Memorable Quotes: "There's so much we can do for ourselves to help with the menopause transition and reduce the effects of it. Not everybody. We don't have to have symptoms." [5:08] -Allie
"Getting older doesn't have to mean getting weaker. We can build stronger bones at any age." [5:17] - Debi
"Certainly it's so important to be aware of what we can do to help prevent osteoporosis throughout our lives. And, you know, in our twenties, we need to be starting doing things like weightlifting and things resistance to help to be strengthening those bones right from the start." [11:27] -Allie
"We've talked about the epidemic of stress in our culture, but we also have an epidemic of sleep deprivation related to that epidemic of stress and high achievement and having a good work ethic, which means not putting yourself first at all." [22:00] -Allie
So if you're burning the candle at both ends, you're secreting this chemical that's breaking down your internal environment. And we're imbalanced, so we're not sleeping, and we're not able to process that hormone. That hormone has a negative effect on so many facets internally, especially the gut." [24:10] -Debi
"Bone loss is not an inevitable part of aging. We don't have to just wait for it to happen." [33:46] - Debi
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Ep. 57: Nourishing the Body for Strength and Longevity with Peggy Curry
09 Apr 2024
00:40:37
Welcome back to the Stronger Bones Lifestyle Podcast. I'm your host, Debi Robinson, and today, we're diving deep into the transformative power of food with the founder of Curry Girls Kitchen, Peggy Curry.
Peggy is a lifelong educator, food entrepreneur, author, speaker and award-winning health and wellness advocate, who has spent decades supporting others on their health journey.
Today Peggy joins us and shares her wealth of experience in advocating for food as medicine. She also shares her cleansing reset program designed to combat inflammation and identify food triggers, as well as some indispensable dietary insights. We’ll also explore the emotional side of food and talk about food's role in preventing health issues.
Together, Peggy and I will explore the systemic effects of gluten, particularly on the gallbladder, the importance of iron and fermented foods for gut health, and why rotating food choices is essential for nutrient diversity. Join us to hear the merits of cooking with cast iron, incorporating organic produce, and understanding the impact of antibiotics in animal farming on our health.
Key Takeaways: [3:17] Maintaining good health.. [9:01] Cooking good, sharing, and empowering healthy choices. [12:12] Diet affects all body symptoms. [15:14] 21-day elimination, anti-inflammatory diet. [18:27] Choose beneficial fats, including olives and avocado. [21:02] Encouraging intentional, beneficial, and varied eating habits. [24:58] Local farmers markets promote sustainable, chemical-free farming. [29:23] Emotional self-care is essential for well-being. [30:47] Encouraging cooking for health and healing. [36:27] Creating delicious dishes and dressings. [39:34] Prevent bone loss and strengthen bones naturally.
Memorable Quotes: "We have to remove the triggers of inflammation, because inflammation contributes to bone loss." [00:15]- Debi
"We nourish our bodies from the inside out, and that's going to help us with this piece of longevity and strength for our bodies." [6:37] - Peggy
"Gluten inhibits the bile to secrete fat metabolizing, or gallbladder to secrete bile to metabolize fats. And it's everyone that's sensitive." [11:19] - Debi
"It's giving you a break, a time off for you to just focus on you and breathe and be mindful and conscious and love on yourself and the emotional." [29:25] - Peggy
"When you actually have this intentionality of choosing foods that have benefit for your body that are actually going to nourish you and you're going to feel happier you're going to have energy, you're going to produce better, you're going to be creative." [21:20] -Peggy
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Ep. 74: Dr. Stacey Robinson Functional Medicine and Osteoporosis
13 Aug 2024
01:03:33
Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 74, host Debi Robinson welcomes Dr. Stacey Robinson, a triple board-certified physician specializing in family medicine, integrative medicine, and functional medicine. Dr. Stacey is renowned for her expertise in testing and treating people with gut issues or osteoporosis by focusing on gluten sensitivity and food elimination.
Today Dr. Stacey shares invaluable insights on creating individualized treatment plans, emphasizing the role of trial and error in functional medicine. Her holistic approach to bone health covers dietary recommendations, necessary lab tests, and crucial elements such as exercise, strength training, and hormonal balance. This episode dives deep into strategies for assessing protein and mineral intake, evaluating vitamin D levels, and the importance of re-testing to measure improvements.
Join Debi and Dr. Stacey as they unravel the complexities of bone health, discuss the misconceptions surrounding supplements like collagen and vitamin K, and highlight the importance of self-care and lifestyle in managing osteoporosis. Dr. Stacey also shares insights from her published book, "Roadmap to Health," which focuses on lifestyle and root cause medicine.
Key Takeaways: [2:33] Dr. Stacey's story [5:54] The problems with insurance [8:09] Her approach to treating osteoporosis when she was a traditional doctor [9:49] Calcium [10:47] Her functional approach to osteoporosis now [13:51] The importance of Hormonal balance in both men and women [17:32] Feeling fragile [20:34] Lifestyle habits that are vital for bone health [20:58] Protein intake [26:21] Functional labs, food sensitivity tests and gluten [29:51] Being individualized in medicine [32:32] Food and supplement recommendations for bone health [36:00] Oxalates [37:08] Affordable tests for bone health [43:18] Factors contributing to bone breakdown [43:56] Vitamin D [45:22] Vitamin K [46:46] What makes sense [49:00] CHOSA [50:51] Collagen [54:59] Fish oil [56:29] Her future book plans and first book "Roadmap to Health" [1:00:16] Is bone loss reversible?
Memorable Quotes: "As physicians we should promote health and prevent disease not manage chronic illness." [7:24] - Dr. Stacey
"The most powerful treatment I've seen short of nutritional and lifestyle is low dose bio identical hormone replacement/" [14:34] - Dr. Stacey
"Gluten is not an essential nutrient." [28:15] - Dr. Stacey
"Studies have shown that walking is beneficial for bone health." [35:17] – Dr. Stacey
"We only can go with what we do know and we can use common sense and we can tap into our gut and what makes sense and what feels right and that’s what important." [47:45] – Debi
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Ep. 56: Navigating a New Osteoporosis Diagnosis: Tools and Advice for Your Journey
02 Apr 2024
00:18:58
Welcome to Episode 56 of the Stronger Bones Lifestyle Podcast, where we explore the connection between lifestyle and bone health.
In this episode, host Debi Robinson discusses the impact of a diagnosis of osteoporosis, shedding light on the mental and emotional triggers often accompanying the news. She delves into the complexities of bone density measurements and challenges the conventional perceptions of osteoporosis as an inevitable part of aging, emphasizing its lifestyle-based nature and the potential for reversal.
Join us as we uncover practical steps and insights to empower women to take control of their bone health. Get ready to transform the way you view osteoporosis and discover the myriad ways you can slow down, halt, or even reverse bone loss.
Key Takeaways: [0:51] What happens when you are newly diagnosed with osteoporosis. [1:24] First thing: take a breath [1:46] Triggers after diagnosis [2:13] What these triggers can do [3:33] Awareness of bone metabolism [3:55] The issues with DEXA scan [5:47] The spine is where your higher numbers are usually [6:13] Look and understand your numbers [7:05] What is a DEXA scan, how does it work? [7:53] REMS [8:53] 4.1 million diagnoses of osteoporosis per year [10:03] The main area of fracture [10:54] Osteoporosis and bone loss is reversible [11:34] The inside of bone tissue is a honeycomb [12:28] Shiny objects in bone health space [12:55] The health of your gut [14:00] Oxalates [14:23] 7 root causes of bone loss [15:07] What is in your control [16:06] My message to the newly diagnosed
Memorable Quotes: "The thoughts that we have, the aspects of stress first start in the mind with thoughts or a diagnosis of osteoporosis and then they go down into breaking down your body biochemically.” [2:13] - Debi
"Bones do not break down or build up quicky and that’s a good thing.” [3:21] - Debi
"Osteoporosis is a metabolic disease. It’s a lifestyle based disease and there are many daily habits that you can have that will slow down, stop and reverse bone loss.” [15:32] - Debi
"We are in charge of the strength the density the quality of our bones and I am here to shout that from the rooftops.” [17:07] - Debi
In Episode 55 of the Stronger Bones Lifestyle Podcast, host Debi Robinson welcomes back triple-certified nutritionist and functional medicine expert Julie Olson to discuss Oxalates and how they can affect your bone and body health.
Julie 's mission is to help women worldwide restore their health, hope and hair naturally to look and feel their absolute best by linking health, lab results and lifestyle to avoid long-term medications, procedures and products. Listen today as she and Debi chat about demonizing bone healthy foods, the many factors of oxalate intake, the information overload that can happen when you consult "Dr. Google," and why a healthy gut should be a priority.
We hope you join us for this deep dive into Oxalates, including a look at the various studies about Oxalate consumption and a discussion on the importance of finding balance.
Key Takeaways: [2:42] What are oxalates. [4:33] Seed oil [6:17] Balance [8:15] Oxalate studies [9:57] The gut [12:15] Leaky gut [13:34] Vitamin C [15:00] Demonization of food [16:07] Collagen [16:41 Intestinal bacteria/gut microbes [18:53] Spinach [21:41] We just don’t know enough about oxalates. [22:47] Detoxifying nutrients [24:51] Dietary factors [26:13] Invalid studies [27:44] Vegans and vegetarians [29:00] It is all related [30:43] What are oxalates made of [31:46] OAT test [34:27] Benefits of the high oxalate foods [38:48] Rhubarb [39:41] Various studies about oxalate consumption [45:17] Eating seasonally [47:35] Cooking for yourself
Memorable Quotes: "If your gut's not healthy you’re not going only have a problem with absorbing more oxalates than normal you’re going to have a lot of other problems too including bone loss." [11:54] – Julie
“It’s not that you shouldn’t eat spinach, its that you need to heal your leaky gut.” [12:45] – Debi
“A healthy gut will manage most of this.” [30:14] -Debi
“You can’t exclude these foods forever thinking that’s going to be the solution because it’s not. They’re healthy foods. You need to get your gut healthy.” [31:29] -Julie
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In episode 54 of the Stronger Bones Lifestyle Podcast, host Debi Robinson welcomes Dr. Grace Liu to talk about the microbiome, pro and prebiotics, and why it all comes down to you showing up.
Dr. Grace Liu, PharmD, is a prominent figure in microbiome medicine and founder of The Gut Institute. As a formulator of innovative products like probiotics and prebiotics, Grace has solidified her position as an influential figure in the realm of gut health . Listen today as Grace shares her motto, "Bugs over drugs," her commitment to natural approaches in healing, and how probiotics can help bring food items back into your diet.
Dr. Grace brings up several fascinating ideas about gut health which are incredibly important in the Gut/Bone connection conversation.
Here are just a few key takeaways:
How the presence of oxalates produced by mold and Candida accumulate in the bones, weakening them
Which probiotics break down oxalates
How to “weed, seed, and feed” your gut flora
What the Gut-Bone-Mind connection means for you
How a combination of yoga, breathwork, and dietary changes can enhance gut health, which in turn supports stronger bones, better mood, and overall physical health
Join Debi and Dr. Grace as they share their love of yoga and breathwork, discuss up levelling, peptides, stress management, and why Dr. Grace uses the "weed, seed, and feed" method to heal the gut and the body.
Key Takeaways: [2:59] Her tagline-"Bugs over drugs" [4:05] Internal balance [4:32] Stones in the body - Oxalates [5:51] Her probiotic [7:05] Antibiotics [9:05] Yeast, mold and SIBO [13:26] Issues with other medications [15:13] How can we use our gut to assist [17:25] Systematic approach [22:47] "Weed, seed, and feed" [27:19] Peptides [33:23] Yoga [33:45] Stress management [35:30] Five brains [38:50] Breathing [41:00] Where everything begins [48:50] What we choose [50:41] Courses offered [56:59] Salt [59:06] Cortisol [1:02:37] Vitamin “G”
Ep. 53: Pilates for Strong Bones with Gemma Pearson
12 Mar 2024
00:52:43
Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 53, host Debi Robinson welcomes Pilates instructor Gemma Pearson to discuss basics in Pilates, posture and making exercise meaningful.
Gemma is a former professional dancer who trained in Pilates for rehabilitation and works with a range of clients, including pre- and post-hip replacement, lower back, knee conditions, and chronic pain. Gemma chats with Debi about fall prevention and the fear of falling and breathing and why instead of “don’t do this,” it should be “do this safely.”
Join Debi and Gemma as they share movements and workout positions that will help you strengthen safely, the do's and don'ts in Pilates if you have Osteoporosis or Osteopenia and the importance of working on your balance.
Here are some of the topics discussed:
Is it safe to forward bend when your hips are weak?
What rolling down really does to your spine
How finding your “why” is critical to seeing the results you want
How Pilates builds awareness of your body
Why lengthening your front is crucial to your posture (and how to do it correctly)
What “core strengthening” really means when you have fragile bones
Key Takeaways:
[3:27] Her story [9:47] Words are very powerful [12:08] Why you should work with a bone health instructor [12:51] Dos and don'ts in a Pilates class if you have osteoporosis or osteopenia [15:33] Spine fractures [17:47] The 80/20 rule [19:37] Statistics [20:53] Not everyone's the same [22:20] Making exercise meaningful [22:58] Posture [25:51] Balance [26:33] Strengthening your back [28:47] Working on the core in Pilates [31:26] Breathing [37:23] Pilates rules [38:36] The reason [39:15] The basics [39:53] Standing Pilates [43:15] Three centers involved in balance [44:15] Fall prevention and the fear of falling [48:35] Don’t forget to dance
Episode 52: Beyond Medication - A Journey to a Wholesome Life with Susan Caudle, a Former Pharmacist
27 Feb 2024
00:39:24
In Episode 52 of the Stronger Bones Lifestyle Podcast, host Debi Robinson welcomes Susan Caudle, a retired compounding pharmacist, to discuss medication, hormones, and why knowledge, above all else, is queen.
Susan embraces a life focused on health and wellness and is passionate about clean living practices, including skincare, nutraceuticals that get to the cellular level, and overall well-being. Listen as she and Debi talk about the importance of knowing your body, prescribing for bones, digestive issues and nutraceuticals.
Susan also discusses her health journey through breast cancer and how it inspired her to start the Facebook page "Pure Path Journey, and her approach to building health and using food as medicine.
Key Takeaways: [2:16] Her journey [2:56] Over medicating [7:40] Prescribing for bones [8:30] Digestive issues [8:54] Protein pump inhibitors [10:16] Knowledge is queen [11:54] Her health journey [14:14] Glutathione [14:49] Stress [15:10] Dutch test [19:40] Hormones [20:56] Pellets [28:51] Her approach to building health [31:49] Nutraceuticals
Where to Find Guest: Facebook Group Email: purepathjourney@gmail.com
Memorable Quotes: "If you don’t have your gut in order it just creates so many issues.” [8:30] – Susan
"Whatever it is, we get that disease. It did not just happen yesterday, it took years.” [17:52] – Debi
"Putting back in what we don’t have anymore is different than putting so much that it causes an issues. So you have to have that balance.” [26:49] - Susan
"You are in charge of your own journey and so go out there and take those steps. Sometimes its baby steps at first and that’s ok.” [37:26] - Susan
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Welcome to Episode 51 of the Stronger Bones Lifestyle Podcast. Today, host Debi Robinson welcomes Julie Olson, a triple-certified nutritionist and functional medicine expert, to discuss hair loss, its relation to bone loss, and why she is on a mission to help women worldwide restore their health, hope, and hair naturally to look and feel their absolute best.
Julie is the creator of the HealthyHairFix™ program, which personalizes hair growth strategies by linking health, lab results, and lifestyle to avoid long-term medications, procedures, and products. Listen as she and Debi talk about the internal imbalance that can lead to dysfunction, priorities in the body that can lead to loss of hair and bones, and the digestive component of hair loss.
Julie shares the four functional categories of hair loss, the importance of regulating blood sugar, and where you can start when you begin to experience hair loss.
Key Takeaways: [1:51] Hair loss [2:24] Four functional categories of hair loss [2:53] Prominence [4:38] Where do you start [4:47] Why hair loss or thinning can be a gift [5:41] Blaming it on genetics [6:36] Is hair loss reversible [7:23] Now what [8:09] The gut [8:59] Her abstract study [9:49] Fecal transplant [11:52] Her journey with hair loss [15:21] The digestive component of hair loss [19:30] What are the top foods that can cause inflammatory markers leading to loss [20:41] Her main demographic [21:17] Trends in diets that may lead to hair loss [21:59] Stevia [22:28] Regulating blood sugar [25:55] Where do you start [26:55] The first big shifts [27:35] Cooking [31:19] Her roadmap to healthy hair [33:24] Don’t wait
Memorable Quotes: "Women are just getting dismissed as I was because they can hide it with extensions and hair styles and doctors don’t know what to do so they just dismiss them." [11:07] - Julie
"Without a healthy gut its very hard to have a healthy anything whether it's hair, bones…"[14:16] - Debi
"Unbalanced blood sugar wrecks havoc on your hair an your bones. Its so inflammatory.” [22:30] -Julie
"Top of the priority list is nourishing yourself on a daily basis.” [28:41] - Debi
To learn more about me and to stay connected, click on the links below:
Welcome to Episode 50 of the Stronger Bones Lifestyle Podcast with host, Debi Robinson.
In this solo episode, Debi discusses the very real possibility of reversing Osteoporosis and bone loss. Debi also shares the biggest myths about osteoporosis, the many factors to bone loss, and that osteoporosis is not a one-pill-fix-all disease.
Listen as Debi talks about the lifestyle you need to assist in reversing bone loss, the secondary causes that may be causing your Osteoporosis, and the pillars of bone health.
Key Takeaways:
[1:50] The diagnosis of osteoporosis [2:14] Reversing bone loss [4:32] A different perspective on osteoporosis and the biggest myth about osteoporosis [5:16] Osteoporosis is not a one pill fix all disease [6:44] There are so many factors to bone loss [7:25] Why I am so passionate about bone health [8:13] What is Osteoporosis and Osteopenia [9:52] How do you do it [11:51] What is the lifestyle that you need [15:34] Secondary causes [15:49] The state of your gut [16:20] Other aspects 17:13] Your body needs energy [18:39] The pillars of bone health.
Memorable Quotes: "The things that you start to look for safety are actually contributing to bone loss because you're moving less.” [11:28] - Debi
"Osteoporosis is not a progressive, degenerative disease, not an old persons disease, not something we are doomed to have as women that are going through menopauses, it is not.” [15:06] - Debi
"Yes you can slow down, stop and reverse bone loss and in many cases osteoporosis.” [19:10] - Debi
To learn more about me and to stay connected, click on the links below:
Welcome back to the Stronger Bones Lifestyle Podcast. Today Debi welcomes Irma Jennings, an established Osteoporosis Patient Navigator, to discuss how women don't know what they don't know when it comes to their osteopenia or osteoporosis diagnosis and why you need an individualized approach.
Irma has over 13 years of specialized experience in bone health and as a holistic bone coach, she provides comprehensive, evidence-based education on bone health, ensuring her clients are well-informed about osteoporosis management. Listen today as she discusses stress, the importance of community, mental health and why you have to have all the ingredients for your bones.
Join Debi and Irma as they speak about medication and the missing pieces in your health as well as what happens when you just ask Dr. Google.
Key Takeaways: [3:05] Women don’t know what they don’t know [4:22] Information overload [6:39] Dr. Google [11:58] Individualized approach [14:08] Looking at the studies [16:25] You have to have all the ingredients [17:43]Community [18:41] Stress [19:59] It’s the training [20:42] It’s the whole pie [24:28] Getting your DEXA sooner [25:58] REMS Echolight [27:24]Medication [33:18] What are the missing pieces
Ep. 48: An Orthopedic Surgeon- Lifestyle Medicine for Bone Health with Nick Birch
23 Jan 2024
00:33:07
Welcome back to the Stronger Bones Lifestyle Podcast. Today Debi welcomes back spinal surgeon Nick Birch to discuss the importance of orthopedic surgeons when it comes to the diagnosis of Osteoporosis.
In 2018 Nick founded OsteoscanUK with the intention of offering high quality bone health assessments locally, rather than in a hospital setting, using the Echolight REMS system and has carried out over 2200 REMS scans. Listen today as he discusses using melatonin to reverse osteoporosis, why a standard diagnosis of osteoporosis can lead to more bone loss and how orthopedic surgeons can use new technology like the REMS scan to make proper diagnoses.
Join Nick and Debi as they talk about polypharmacy, internal balance versus external balance, the body's ultimate goal and the importance of what we are doing to our bodies.
Key Takeaways: [2:32] Melatonin [4:21] Shape of brain and jet lag [6:12] The issues with the treatments for osteoporosis [7:21] What are we missing [10:16] Intelligence of our body [11:09] Fair test [12:57] Stress can lead to all disease [15:06] Anxiety in rats [16:51] Bone toughness [17:42] Orthopedic surgeons [19:19] Diagnosis leads to more bone loss [20:36] Nick’s training [21:18] The importance of what we are doing to our bodies [21:55] Polypharmacy [23:04] Internal imbalance [24:48] Preventative costs [26:05] You’re never at zero risk of fracturing [26:51] Debi’s mission [29:12] The body's ultimate goal [31:27] The best way to test your bones
Memorable Quotes: "What are we missing in our lives and how do we fix that?" [7:21] – Nick
"It cant just be about the amount of bone, it has to be the quantity." [18:34] -Nick
"We are so focused on external balance with osteoporosis, we work on that, standing on one leg, strengthening our balance, yet its that internal balance of bone metabolism that we haven’t focused on." [23:08] - Debi
"We need to give our body what it needs to find that balance." [29:30] – Debi
To learn more about me and to stay connected, click on the links below:
Welcome back to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson.
Today in this solo episode, I share who I am, my training and what I do to help ladies prevent bone loss. I also discuss the importance of functional labs including stool labs and what they can tell us as well as my program Healthy Gut Healthy Bones and its customized approach to helping you reverse the effects of bone loss.
Join me today as I talk about some of the other functional labs I run to look “under the hood” at your internal environment, and how functional lab testing helps you look deeper but why you need the interpretation of the lab as well.
Key Takeaways: [0:33] An intro to me, Debi Robinson [1:12] What is osteoporosis [1:50] What labs are the best for bone health [2:22] Two things to build stronger bones [3:41] Stool lab [7:40] Bone metabolism [10:02] Hair mineral lab [10:43] Macro minerals [12:05] With all the information out there [12:53]Your liver [13:48] Healthy gut healthy bones [14:12] The lifestyle components [14:55] Who is the person with these labs? [15:53] Retest [16:54] Other functional labs [20: 13] Blood tests [21:15] Are your triggering inflammation through food? [21:51] Urine lab [23:40] Liver function [24:07] Looking under the hood with these labs [24:24] Why do I have osteoporosis and how will you find that out [24:52] Wellness panel [29:39] Why I started this [30:31] My mission [31:09] It is possible
Memorable Quotes: "There is so much information out there and we are all trying to do the best we can." [12:05] - Debi
"Because without a healthy guy you cannot have healthy bones." [17:24] - Debi
"If you are triggering inflammation with food then lets stop bringing that food in and stop that inflammation because that is one of the factors behind your bone loss." [21:25] - Debi
"Because one of the side effects of healing your gut is weight loss." [29:10] - Debi
To learn more about me and to stay connected, click on the links below:
Ep. 73: Yoga for Scoliosis: Adapting Practice to Promote Strength, Stability, and Alignment with Christine Jaureguiberry
06 Aug 2024
00:58:06
Welcome to Episode 73 of the Stronger Bones Lifestyle Podcast. In this episode, host Debi Robinson is joined by Christine Jaureguiberry, a yoga teacher specializing in scoliosis, to discuss the relationship between scoliosis and hypermobility, and how to approach yoga practice with these conditions in mind.
Christine shares her personal experience with scoliosis and how it led her to yoga. She emphasizes the importance of being proactive and finding ways to address physical conditions rather than relying solely on external fixes. The conversation delves into the specific areas of the spine affected by scoliosis and the compensatory effects it has on the entire body.
Throughout the episode, Debi and Christine discuss the importance of understanding an individual's specific condition, maintaining proper alignment, and promoting confidence in engaging in yoga practices. They also highlight the release of Christine's book, "Yoga with Scoliosis," which is meant to empower individuals with scoliosis to make informed decisions in yoga classes and to practice confidently at home.
Join Debi and Christine as they explore the intricacies of scoliosis, its impact on the body, and how to approach yoga practice with mindfulness and awareness.
Key Takeaways: [2:42] Her journey [7:37] Figuring out your scoliosis [11:22] Body awareness [11:54] Diagnosing scoliosis and how it looks in a forward fold [15:51] Adult degenerative scoliosis [22:17] Functional verses structural [23:51] Where issues may be [27:52} Reacquainting yourself with your body [31:20] Convex and concave and your spine [41:21] Thoracic curvature 43:33] Schroth Therapy [53:13] Her book "Move with Scoliosis"
Welcome back to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson.
Today in this solo episode, I discuss the question many of you may have, Why do you have Osteoporosis? Listen today as I share the many factors that may go into your bone loss including bone building and bone dissolving foods, healing your gut, getting nutrients to your bones and good gut microbes.
I hope you will join me in this episode as I ask the important question you need to answer before you can discover why you have Osteoporosis.
Key Takeaways: [0:39] Question of the day [1:21] The root causes that lead to bone breakdown. [2:49] The thing about the spine [3:24] Making the internal parts of our bones the highest quality possible. [4:55] How do we do this? [5:38] Mechanical stimulation [6:28] Having what you need in your blood. [6:46] Mouth to bones [7:37] Getting nutrients to the bones. [8:49] What are you feeding your bones? [9:18] Bone dissolving food [9:42] Bone building foods 10:25] Will your stomach function optimally? [12:11] Immune system 12:31] Good gut microbes [14:06] Bone building blocks. [14:32] You need to ask yourself. [16:17] What’s happening in your small intestine? [17:33] Hormones [18:49] Preventative decisions [20:06] Lifestyle [20:37] What is the state of your gut? [21:53] You can reverse bone loss.
Memorable Quotes: “The things that are building your bones, the protein, the amino acids, the vitamins the minerals are what we bring in through our mouth.” [6:51] - Debi
"The gut becomes such an important delivery system of bone building materials.” [8:29] - Debi
"If you’re not alive you don’t need strong bones.” [12:04] - Debi
“You need what goes in your mouth to get to your bones whether it’s a supplement or whether it’s a food.” [21:29] - Debi
“We lose our confidence when we feel that our bones are not strong.” [22:33] - Debi
To learn more about me and to stay connected, click on the links below:
Ep. 45 Happy Bones Happy Life with Margie Bissinger
19 Dec 2023
00:36:46
Welcome back to the Stronger Bones Lifestyle Podcast. Today Debi talks to Margie Bissinger, physical therapist, integrative health coach, author, and happiness trainer about HPH – health prosperity and happiness. Join them as they discuss what happiness means, what the research shows for people who are happy and how happiness can and does affect the bones.
Margie has over 25 years of experience helping people with osteoporosis and osteopenia improve their bone health through a comprehensive integrative approach. Listen today as she shares how she got into happiness, how stress and negative thoughts can affect you and your bones and what you can do to increase your happiness.
She also chats about her Natural Approaches to Osteoporosis and Bone Health summit and her program Happy Me, Happy Life.
Key Takeaways: [1:50] How Margie got into happiness [3:46] Happiness is a choice [4:27] What does happiness mean [5:26] What the research shows about people who are happy [5:49] Happiness and bones [6:40] Stress and bone loss [7:44] Stress is an equally important piece of the puzzle [9:21] How can we increase our happiness? [11:43] Happiness habits [12:43] Three ways to know if you’re being a victim [14:57] What can we do [17:17] Forgiveness [20:26] Negative thoughts [22:23] Serotonin [24:18] Vitamin G- gratitude [25:48] Challenges [27:00] Her program Happy Me, Happy Life [28:12] Losing the happy zone [29:25] Her summit – Natural Approaches for Osteoporosis
Ep. 44: Diagnosing Osteoporosis- REMS, A Better Bone Scan with Nick Birch
12 Dec 2023
00:41:00
Welcome back to the Stronger Bones Lifestyle Podcast. Today Debi welcomes back spinal surgeon Nick Birch to further discuss DEXA scans, REMS scans and overall bone health.
In 2018 Nick founded OsteoscanUK with the intention of offering high quality bone health assessments locally, rather than in a hospital setting, using the Echolight REMS system and has carried out over 2200 REMS scans. Listen today as he discusses typical fractures he sees and some of the reasons behind them, the issues with DEXA scans and the importance of bone density and toughness.
Join Nick and Debi as they talk about bone mineral density, comparing your DEXA scan numbers and the correlation between your body's build and your bone density.
Key Takeaways: [2:07] Maddie Young [4:16] What does your DEXA scan number mean [4:51] Correlation between bone density and your build [5:46] Concordant results [7:28] The subtle layer [10:00] What the DEXA scan scans [12:48] The genetic component to osteoporosis [14:28] The commonest error for spinal DEXA scan [17:35] What are my numbers? [18:23] Issues with DEXA [19:58] Comparing DEXAs [22:17] Who determines the osteoporosis diagnosis criteria [24:30] What inspired the creation of the REMS scan [25:22] Bone mineral density [28:00] An X-Ray analogy [28:57] Orthopedic surgeon frustration [30:20] Spine queries [34:16] Typical fractures [35:11] Adductors
Memorable Quotes: "REMS is taking at least one step towards what an MRI is going to offer for muscular skeletal imaging, rems is taking in the densitometry space." [29:39] - Nick
"Again it comes back to toughness, if the hip is tough because its good strong thick bone then It has to be significantly weakened before it can fractured." [32:19] – Nick
"And that’s the thing about yoga that’s so fantastic for osteoporosis is we place our limbs, our joints, in a different range of motion that we would normally and then we weight bear in it." [38:11] - Debi
To learn more about me and to stay connected, click on the links below:
Ep. 43: Dr. Mona Fahoum: Hormones and Your Bone Health
05 Dec 2023
00:46:03
Welcome back to the Stronger Bones Lifestyle Podcast. Today Debi welcomes Dr. Mona Fahoum about hormones and their impact on bone health, which hormones to focus on during menopause and why it's a lifestyle solution not a one pill solution.
As a naturopathic physician and owner of Meridian Medicine in Seattle and Essential Wellness in Arlington, WA, Dr. Mona Fahoum focuses on preventive primary care, women's health, hormones, and digestive concerns. As part of the medical team for Symphony Natural Health, makers of Femmenessence, Dr. Mona consults extensively on women’s health and hormones. Listen today as Dr. Mona and Debi share the benefits of Femmenessence and share how to naturally support your hormones.
Join them on their discussion of food demonization, hydration, nutrition and diet as low force interventions and why you need to think about the basics when it comes to a healthy body at all ages.
Key Takeaways: [3:55] Hormones and their impact on bone health [6:59] Progesterone and testosterone [8:00] Gut health and metabolism [11:26] Sleep and bone loss [13:01] Serotonin [13:33]The importance of motility for gut health [15:25] How to naturally support hormones [18:54] Women with hormone specific breast cancer caveats [21:07] Low force intervention [21: 48] Bio identical hormone [25:53] How late can you go on bio identicals [26:31] Alternatives [28:50] Mach [31: 10] Dutch test [32:20] Brain protective aspect [34:42] Bones [35:00] Micro architecture in bones [36:21] Hydration [41:31] Spinach and food variety [42:51] Think about the basics
Ep. 42: Using Food to Improve Your Bone Health with Dr. Monisha Bhanote
28 Nov 2023
00:51:18
In Episode 42 of the Stronger Bones Lifestyle Podcast, host Debi Robinson speaks with Dr. Monisha Bhanote about the importance of acidity as a root cause of bone loss, looking beyond our food categories and how you can use food to make a healthy body.
Dr. Bhanote is a quintuple board-certified physician, best-selling author, and founder of Wellkulå. With expertise in Integrative Medicine, Functional Culinary Medicine, Cytopathology, and Anatomic/Clinical Pathology, she combines ancient wisdom with mind-body science to support evidence-based holistic wellbeing. Listen today as she shares what your microbiomes need, plant based protein, calcium sources and the relationship between the gut microbiome and bone health.
Join Debi and Dr. Bhanote as they discuss why it’s important to stop comparing yourself to others and figure out what you need to do for your body and why it’s not just about what you eat.
Key Takeaways: [4:42] Food is an everyday thing [5:38] Most peoples diets [7:28] Acidic foods [14:15] What is on your plate [14:52] Got milk? [17:46] Where do we get our calcium [21:26] What your BFFS (microbiomes) need [23:13] Who determines the guidelines [24:48] Vitamin D [26:40] Don’t compare [28:25] Plant sources of protein [29:11] The relationship between the gut micro biome and bone health [33:37] Dairy [46:20] The one piece she can give you
"Bone health is not just calcium." [18:00] - Dr. Bhanote
"Instead of spending your time comparing what other people are doing, look at what are all the different things in your 24 hours or your day your 7 days a week that you can do to apply different things to improve your health. " [28:41] - Dr. Bhanote
"Grass can grow a cow or a horse, it surely can grow a human. [32:46] – Debi
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41. Carol Lamden MD: Yoga Therapy Lifestyle Medicine
21 Nov 2023
00:35:31
Welcome back to the Her Story: Osteoporosis series of the Stronger Bones Lifestyle Podcast. Join us as we dive into the world of bone health with women with a diagnosis of osteoporosis or osteopenia sharing experiences, insights, and strategies for leading a stronger life and taking control of their bone health.
Today Debi talks to Carol Lamden MD, a retired pediatrician, Yoga Therapist and lover of ballet about how she got involved with yoga in medicine, why “just do yoga” isn’t going to solve your issues and the ultimate goal of yoga.
Carol realized that she needed to offer more healing modalities to her patients over the years. She became intrigued with learning more about mind-body connection and yoga, and in particular yoga therapy as a great option for her patients as it offers a customized approach and tailors a yoga practice to the individuals specific needs.
Join Debi and Carol as they share their experiences in Yoga therapy training and discuss why Carol is still learning, working with conventional medicine and staying in the “can” zone.
Key Takeaways: [2:11] Carol's story [4:04] Carol's yoga training [5:12] History of yoga in the west [7:28] Yoga therapy [9:34] Ultimate goal of yoga [11:51] Illness based vs wellness based [14:20] Bluezones on Netflix [15:03] Living longer isn’t the point [18:18] Yoga and loneliness and yoga therapy training [23:27] The injury that started Debi journey to her stronger bones lifestyle [25:36] Carols injury that helped her evaluate her body better [27:29] Ego and injuries [29:05] The “can” zone [29:41] Adding “yet” [32:22] Working with conventional medicine and expanding from that
Memorable Quotes: "It's not about adding years to your life, it's about adding life to your years." [16:51] - Debi
"Everybody says that your best learning experiences are your own injuries for anything physical and it's very true." [27:09] – Carol
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Ep. 40: Jack Perez - Living Her Life After Fractures
14 Nov 2023
00:40:25
Welcome back to the Stronger Bones Lifestyle Podcast. Today Debi talks to Jacqueline (Jack) Perez about the Big Event in her life, her recovery from her fractures and how she continues to live her life out loud.
Jack is a Pro-Aging Champion. She promotes normalizing aging for women through curated content and women-driven brands. With over 60 Kuel Category Thought Leaders and 40 women-driven brands, Kuel Life offers women an opportunity to ‘Share, Learn, Shop, and Play with Our Second Act Sisters!’
Listen today as Debi and Jack discuss their lives after their injuries, working hard to stave off osteoporosis, managing hormones and keeping a healthy body. Plus they share their healthy body travel tips and how you can take back your life.
Key Takeaways: [2:28] The big event in Jack's life [8:31] Her experience with weight lifting and body building [15:24] Hormone replacement therapy ]18:25] Yoga's a mind body practice [19:05] Intuitive Eating [21:27] Cryotherapy [22:26] How she thought about her bones afterwards [25:25] How she's living her life now
Memorable Quotes: "That carefree, I like to say throwing your bag of bones around, just going and doing without even thinking about it, that carefree aspect definitely changed for me. [24:37] – Debi
"It's the only life we have, we gotta live it big!" [33:06] - Debi
"At the end of it, nobody gets a ribbon for not having broken anything. There's no special award that’s given to the individual that managed to completely get away unscathed. So Live." [33:08] - Jack
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Ep. 39: Bone Nutrients, Bone Density and a Better Bone Scan with Nick Birch
31 Oct 2023
00:45:25
Welcome back to the Stronger Bones Lifestyle Podcast. Today Debi talks to spinal surgeon Nick Birch about the Echolight REMS system for bone scans and how it differs from the DEXA scan.
In 2018 Nick founded OsteoscanUK with the intention of offering high quality bone health assessments locally, rather than in a hospital setting, using the Echolight REMS system and has carried out over 2200 REMS scans. Listen today as he shares the 10 key nutrients of bone health and why your body build and bone density is important to your diagnosis.
Plus: Nick and Debi discuss why you need an expert to help you with your gut health, why yoga is the ideal exercise for bone toughness and how often you should get a REMS scan.
Key Takeaways: [1:57] What is REMS [3:37] What DEXA looks at [3:58] What REMS looks at [8:46] A brain-bone link that affects anxiety [9:32] The word severe [10:41] The availability of REMS [13:41] His non-surgical approach [14:09] Diet and exercise [17:41] How your build and bone density effects your bone health [19:50] Gut health [21:43] Dr David and Super Gut [23:38] Calcium [26:32] The ten nutrients for bone health [29:32] Bone toughness [31:22] How often should you get a rems [34:15] Rems and spinal curvature [37:05] Where on the spine DEXA and REMS scans [40:05] Spine health and posture
Memorable Quotes: "If you’ve haven’t got the key bone nutrients then you're not going to build good bone." [15:25] - Nick
"Just dumping calcium into the system is not the answers. It has to get to the bones." [24:41] – Debi
"Is your bone density appropriate for your build? If you’ve got a small build you're gonna have a low bone density. If you’ve got a heavy build you're gonna have a heavy bone density." [28:47] - Nick
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Ep. 38: The Importance of Sleep with Anne Marie Boyhan
24 Oct 2023
00:33:25
Today on the Stronger Bones Lifestyle Podcast Debi talks to sleep expert Anne Marie Boyhan about why she's obsessed with sleep.
As a functional diagnostic nutrition root cause practitioner and sleep science coach, Anne Marie shares why you need to “get under the hood” with functional labs to find out where the imbalances are and why insomnia and other sleep issues aren't just an easy fix.
Anne Marie is founder of The Sleep Care Company and the author of The Sleep Journal, a science backed wellness journal for sleep. Listen today as she shares with Debi her personal journey with sleep deprivation and burnout and how that led her to this new path of self care, and function lab testing. Plus: some of Anne Marie's top tips for a good night's sleep.
Key Takeaways: [1:48] Why does sleep matter to Anne Marie [5:15] Her book and why analog brain dumping can help you sleep [6:44] What happens when we sleep [7:57] Brains lymphatic system [8:28] Importance of the brain drain [9:16] One thing to do to help with brain drain [10:29] Importance of functional lab testing [11:53] The grasping at straws [12:17] The two types of insomnia – type 1 and type 2 [14:14] Roger Federer’s sleep plan [15:25] Sleep studies on night workers [16:55] The functional labs she runs [18:55]The GI map [19:26] The liver and insomnia [21:13] Neurotransmitters and melatonin [22:03] The Dutch test [22:53] Mold [23:04] Diet is a huge factor for sleep [25:22] Metabolic balance [26:59] Some of her tips
"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
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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
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Ep. 72: Empowering Women with Dr. Bahar Amin: Hormones, Perimenopause and Bone Health
30 Jul 2024
00:36:00
Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 72, host Debi Robinson welcomes Dr. Bahar Amin, a a board certified functional anti-aging, metabolic regenerative, and family doctor, to discuss the importance of hormone awareness and management for women's health, particularly during perimenopause.
As a conventionally trained physician who takes a holistic and integrative approach in managing patient health, Dr. Bahar shares her passion for empowering women with knowledge about the hormonal changes, imbalances, and symptoms experienced during perimenopause. She emphasizes the need to address root causes rather than relying solely on medications to treat symptoms such as mood swings, fatigue, weight gain, and sleep problems.
Throughout the episode, Debi and Dr. Bahar delve into the role of hormones in bone health, discussing the benefits of bio-identical hormone therapy in preventing osteoporosis. They also highlight the importance of functional labs to assess hormones, stress levels, and overall health during perimenopause. Dr. Bahar shares her signature program for menopausal women, which focuses on personalized support, functional tests, and supplements to address individual needs.
Join Debi and Dr. Bahar as they shed light on the misconceptions surrounding hormone replacement therapy and emphasize the significance of lifestyle factors, such as stress management, diet, and sleep, in conjunction with hormone therapy for optimal health during perimenopause and beyond.
Key Takeaways: [1:28] Perimenopause and bone loss [3:16] When does perimenopause start [4:47] Early symptoms [6:23] Root causes of symptoms [8:30] Managing the symptoms [10:31] Cortisol [11:19] Functional labs to run and what she finds in them [13:09] Metabolites [14:59] Hormones – prescribing, misinformation, and when to take them [24:20] Her recommendations [25:13] Diet [26:38] Food sensitivities and foods to avoid inflammation [29:43] Nutrients
Memorable Quotes: "It's not jut replacing the hormones but making sure the body is breaking it down and getting rid of the excess." [13:53] - Dr, Bahar
"And hormones are critical to bone health." [16:29] Debi
"Hormones are very important and the sooner we start the better outcome with presentation of osteoporosis." [17:35] - Dr. Bahar
"Hormones can really be empowering for women in addition to the right lifestyle." [32:18] - Debi
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Ep 36. Protecting Your Fortress: Gut and Minerals with Kim Heintz
10 Oct 2023
00:47:26
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
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
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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]
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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
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
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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
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
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
(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
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.
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31. Got Inflammation? Dairy's Impact on Bones and Overall Health
22 Aug 2023
00:19:41
Welcome back to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson.
Is dairy scary? Today in this solo episode, I share my thoughts on dairy and the effects it has on our bodies. Plus the potential for dairy to cause inflammation and how the creation of dairy products in the 21st century can also cause issues for your health.
Listen to this episode to learn more about other sources of calcium and the importance for finding that balance inside your body as well as out to create a healthy gut and healthy bones.
Key Takeaways: [0:51] What I'd like to say about dairy [1:55] No scientific proof that dairy is inflammatory [3:45] Mimicry [5:02] Drinking milk and eating yogurt won’t reduce fractures [6:22] Cheese [9:48] Factory farmed cows [14:00] Dairy causing mucus secretion [15:06] The gut is the outside world [15:57] Other food sources of calcium [17:19] Alkalinity/acidity piece of your gut
Memorable Quotes: "We have to take it all into account, we can't just think we’re gonna sit on the sofa and eat yogurt and have stronger bones." [9:41] -Debi
"When it comes to getting calcium, it's not just about getting enough calcium, it's also about making sure you digest absorb and assimilate that calcium." [15:39] -Debi
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30. Gluten: Why It's Time to Break Up with Whitney Morgan
15 Aug 2023
00:46:49
Did you know that Gluten is known as the silent saboteur of your health? Today on the Stronger Bones Lifestyle Podcast Debi talks to Whitney Morgan, licensed acupuncturist, Functional Diagnostic Nutrition Practitioner, Primal Health Coach, and certified Gluten-Free Health Coach, about how gluten can affect every facet of your life including your sleep, micro exposures and cross reactivity, how it's all related, and why you might not be as gluten free as you think you are.
Whitney is the founder of Morgan Nutrition, creator of the Thyroid Reboot Method, and co-founder of the Functional Health Alliance. In this episode she discusses what gluten actually is and why it is not good for us, the benefits of a Paleo diet and the unholy trinity in nutrition.
Listen today to hear Whitney and Debi chat about why gluten on vacation might not feel as bad as normal - but how that doesn't mean it isn't causing damage - and the number one thing to do to improve your health.
Key Takeaways: [3:12] What is gluten and why it is not good for us [4:18] Leaky gut [5:21] Auto immunity by collateral damage [8:18] Joint inflammation from gluten [9:32] CCK in your bile [13:28] The number one thing to do to improve your health [16:20] It’s all related [22:22] Sleep impacts [23:30] Cross reactivity and micro exposures of gluten [26:35] What is your threshold of sensitivity [28:26] The unholy trinity [31: 37] The paleo diet [34:22] travelling and gluten products around the world [42:45] Whitney’s work with thyroid issues
Memorable Quotes: “All they’re hearing is elimination, elimination, elimination and they don’t have another kind of way of, another world to venture into, they’re still kind stuck in their own world, while everyone around them isn’t doing what they’re doing so now they’re isolated.” [33:12]-Whitney
“You’re not gluten free if you’re house isn’t gluten free. [41:46] -Whitney
“Every woman has their perfect storm of triggers, so it’s about finding out what your storm looks like and trying to calm that down.” [43:52] -Whitney
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29. Bone Appétit: Why Proper Digestion is Essential for Bone Vitality
08 Aug 2023
00:16:20
Welcome to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson.
Today in this solo episode, I discuss the critical role digestion has in your bone health and why it is vital to ensure that your body and your digestion are in proper working order in order to get the nutrients you need.
Listen to this episode to learn what you should be focusing on when looking at your digestion and how this is more than just what happens in your body after you eat a meal.
Key Takeaways: [1:08] Number one area of focus [3:31] The biggest thing when it comes to your supplements [4:17] Digestion [5:51] Once it enters the mouth now what? [6:04] H. pylori [6:48] Whats happening in your stomach [8:15] Stomach acid [8:32] Critical step to taking control of bone health [10:25] Foods that we eat [12:03] How do you support your digestion [13:26] Don’t spend on all the supplements [14:11] The message of today
Memorable Quotes: “We are not what we eat, we are what we absorb. And that is really important.” [2:50 ] -Debi
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28. Upgrading Your Lifestyle, Upgrading Your Habits with Chelsie Ward
01 Aug 2023
00:48:22
Do you know how to detoxify your gut? Today on the Stronger Bones Lifestyle Podcast Debi talks to Chelsie Ward, a fellow FDN practitioner, registered nurse and spiritual healer, about the importance of functional testing, her personal experience with digestive issues, and why she now works with others to improve their gut health
Chelsie works with driven women who are tired of trying to figure out digestive issues and hormone imbalances on their own and supports them with a personalized plan so they can love themselves and feel good in their own skin. In this episode she touches on how your job can affect your toxin levels, highlighting and removing inflammatory food and picking living food over dead food.
Listen today to hear Chelsie and Debi discuss gaining the skill set you need to maintain a healthy gut, the importance of detoxification and why this doesn’t have to be a forever change.
Key Takeaways: [2:25] Chelsie's why [6:02] Her emphasis on detoxification [8:25] The different phases of detox [14:05] The importance of functional testing [17:20] Looking for disfunction [18:03] A little bit about the gut [20:26] Removing inflammatory foods [21:01] The hierarchy of bugs [23:35] Check your stomach acid [23:33] Goal at the end of the day [25:00] The gut is the outside world - how to create the perfect environment [26:30] Is this a forever thing? [27:53] Learning the skill set [28:28] It's a lifestyle [31:20] The idea behind nutrition [35:57] Is this going to build or dissolve my bones?
Memorable Quotes: “Wait a minute, how did this happen? We busy ourselves so much, we just go on with life so much, so that we don’t really pay attention to the symptoms.” [12:41] -Chelsie
“Because if we’re not digesting appropriately then we’re not absorbing our nutrients, which is what’s gonna be what causes this mineral imbalance.” [16:03] - Chelsie
“The body is like wait a minute. I understand that you’re filling a hole, that hunger yes. That spot that food needs to go into, you’re filling that place but there’s nothing coming in that’s giving me any signal that tells me I need to do anything in particular to help you run and operate this piece of machinery. ” [32:18] -Chelsie
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Welcome back to the Her Story: Osteoporosis series of the Stronger Bones Lifestyle Podcast. Join us as we dive into the world of bone health with women with a diagnosis of osteoporosis or osteopenia sharing experiences, insights, and strategies for leading a stronger life and taking control of their bone health.
Today Debi discusses her story and journey with bone health before and after her hip replacement and osteopenia diagnosis. She also talks about the inspiration behind the Her Story series and why sharing your experiences with bone health, osteopenia and osteoporosis are so important to so many other women out there experiencing similar issues. She hopes that you take the time to share your story with her and with others.
Key Takeaways: [3:37] Debi's story and her journey with bone health [14:23] Motivating factor [15:40] Every day start doing things [19:15] U-Turns[19:55] This chose me [22:10] Whats getting in the way of your digestion [26:06 ] Explaining the Her Story series
Memorable Quotes: "So my story is that I had to think about my bones because my journey led me to that place and I always say that this chose me that I became a bone health specialist because it chose me to do this as a functional health coach, and as a yoga therapist." -Debi [10:53]
"So there are times where it gets overwhelming, all the work that goes into everything that I do, and all the facets of what I'm doing. And then I remember why I'm doing this because if this information is not out there that would be a shame." -Debi [21 :15]
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Ep. 71: Enhancing Bone Health : Key Supplements and Dietary Changes for Combatting Osteoporosis
23 Jul 2024
00:27:19
Welcome back to the Stronger Bones Lifestyle Podcast! In Episode 71, host Debi Robinson dives deep into the crucial topic of bone health supplements. Debi shares her wealth of knowledge on how to support bone health naturally and why it's critical to "test, don't guess" when it comes to supplementation.
In this solo episode, Debi explains the importance of running functional labs to uncover hidden root causes of bone loss and building effective protocols for osteoporosis. She also discusses the critical role of nutrition and provides actionable advice on optimizing your diet.
Join Debi as she highlights the importance of specific supplements that support digestion, probiotics, vitamins, and minerals essential for bone health and delves into digestive enzymes and the Four Musketeers of bone health.
Key Takeaways: [0:56] Functional labs [1:53] Purpose of supplements [2:09] Farming practices and the issues with the food we eat [3:22] The first “supplement” you should focus on [4:05] Supporting digestion with supplementation [5:23] Digestive habits [6:51] Probiotics [9:20] Prebiotics [9:59] Leaky gut [11:32] Vitamin and minerals and the four Musketeers of bone health 11:43] Calcium [13:17] Magnesium [13:39] Vitamin D [14:14] Vitamin K [15:18] Mineral support [15:49] Fish oil and managing inflammation [18:16] One supplement to avoid [20:05] What really matters [20:37] Others supplements – collagen [23;11] In summary
26. Joy Skolnik 90 Years Young: Bendable not Breakable
18 Jul 2023
00:24:53
Welcome back to the Her Story: Osteoporosis series of the Stronger Bones Lifestyle Podcast. Join us as we dive into the world of bone health with women with a diagnosis of osteoporosis or osteopenia sharing experiences, insights, and strategies for leading a stronger life and taking control of their bone health.
Today Debi talks to Joy Skolnik, a happy, productive, relatively healthy, soon to be 90 year old, whose career in the medical field spanned over 60 years in various positions including as an orthopedic technician and has helped to restore the mobility of thousands of patients throughout the world.
Join Debi and Joy as they discuss her journey and experience with orthopedics, balancing physical and emotional health throughout her life and how she has incorporated everything she has learned from her career into her own healthy lifestyle.
Key Takeaways: [2:49] Her journey as an orthopedic tech [13:57] How lifestyle affected orthopedic surgery outcomes [15:24] Her mindset around staying healthy [16:52] Her tips for staying strong physically [23:23] Motivating factors to stay healthy
Memorable Quotes: "We recommended to many many patients that prior to going into surgery that they elevate their standard of existence in terms of their diet, in terms of their exercise, resolving any issues that were making them unhappy…You have to be a whole human being to have a successful surgery" -Joy [14:13]
"We have to take to care of ourselves, there’s no one else coming in to do it for us. It’s not here to take this pill, here is this supplement, or here is this thing. It isn’t, it’s a self-care practice.” -Debi [20:25]
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Welcome to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson.
Today in this solo episode, I discuss the seven root causes of bone loss, how they each contribute to loss and what you need to do to support bone building.
Listen to this episode to learn more about how the immune system and gut health are connected to bone loss and bone building, the importance of maintaining the internal pH of your body and how to qualify your success without a new DEXA scan.
Key Takeaways: [1:02] The 7 main causes of bone loss [1:30] Inflammation [2:19] 80% of immune system is in the gut [3:13] The process of food [8:13] The two things that are going to build bones [9:56] Labs to detect root causes [11:23] Acidity [11:46] Two main organs to maintain pH [13:24] Hormones [14:23] Is bone loss reversible [16:53] Other factors [17:52] Qualifying success [19:00] Fiber [20:11] Leave you with one question
Memorable Quotes: "If you someone in the high 4s or even in the high 3s with osteoporosis, can you work for the next 15 years and do all that you can to get back to osteopenia? I’m gonna say maybe because we don’t know.” [15:42] - Debi
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Welcome back to the Her Story: Osteoporosis series of the Stronger Bones Lifestyle Podcast. Join us as we dive into the world of bone health with women with a diagnosis of osteoporosis or osteopenia sharing experiences, insights, and strategies for leading a stronger life and taking control of their bone health.
Today Debi talks to Carolyn Cohen, Functional Medicine Health Coach and host of the Wellness While Walking podcast about her healthy journey, how her children helped inspired her lifestyle change, her podcast and the importance of small steps.
Join Debi and Carolyn as they discuss what got them to the start line and how to take that first step.
Key Takeaways: Her journey [5:53] How going to the doctor has changed [14:04] Why do women only change for others? [16:30] The pause [17:59] The start line [19:41] Carolyn's approach [20:30] Small steps [21:42] Starting her podcast [32:11] Motion is lotion [39:02] Information is queen [43:10] Carolyn’s small steps to help you get healthier [44:37]
Memorable Quotes: "There are these smaller steps and sometimes they lead to the bigger thing. But sometimes the small steps are sufficient." - Carolyn [25:41]
"When your feet are hitting the ground you’re actually starting that whole kinetic chain of alignment in your joints. When your joints are aligned, you’re going to minimize wear and tear, so talking about healthy aging, happy aging, pain free aging.' - Debi [40:10]
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23. Beyond the Data - Investigating the Validity of Scientific Research
27 Jun 2023
00:20:06
Welcome to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson. In this episode I will be talking about the validity of scientific research, potential red flags to look out for when reading a study and the personal bias that we all may have.
Key Takeaways: [2:46] What are the variables?
[4:12] What is the lens you're looking at?
[5:39] It's never definitive
[7:01] Most studies done on men
[8:34] Saying we don’t really know
[13:09] We really don’t know a lot
[15:41] How much protein do we need
[16:37] Do your best and leave the rest
Memorable Quotes: "When it comes to evidence based, when it comes to science based, it’s never definitive, it’s never 100%. Whatever it is that’s being studied, there are so many variables that are taking place, maybe they hold one thing constant just to get a gage for whatever it is they are looking at but then there’s all these other factors that are happening and you could do a study one day and then the next day and the next day and the next day and get different results for each time you do it." [5:34] - Debi
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