Bone Talk

This episode of Bone Talk reviews the crucial role dairy plays in supporting bone health. BHOF CEO Claire Gill is joined by two distinguished experts from the National Dairy Council, Dr. Michelle Slimko and Dr. Christopher Cifelli, who share their extensive knowledge in nutrition research. Together, they dive into the essential nutrients found in dairy, the latest research findings, and why dairy is important for maintaining strong bones at every stage of life.

Dr. Slimko and Dr. Cifelli, both Senior Vice Presidents of Nutrition Research at the National Dairy Council, lead initiatives that explore the vital role dairy plays in promoting health. Michelle’s background in public health and Chris’s years of research expertise make them leading authorities on the relationship between diet, bone health, and the connection to overall wellness. Their science-driven work highlights how dairy foods can promote health and help prevent chronic conditions, including osteoporosis.

Some key topics discussed:

• Why bone health is essential for overall health

• The role of nutritional guidelines and dietary recommendations

• The critical nutrients in dairy that support bone health

• The importance of peak bone mass in preventing osteoporosis

• Common challenges in meeting daily dairy recommendations

Don’t miss this insightful episode that delves into the vital connection between dairy and bone health. Whether you’re looking to strengthen your bones or are simply curious about the science behind nutrition, you’ll gain practical insights and expert advice to help you make informed choices for your health.

EPISODE RESOURCES

• National Dairy Council Website

• Dairy Across the Lifespan

• What You Need to Know About Dairy and Bone Health

• Science Summary: Dairy and Bone Health

• Calcium and Vitamin D

• Build (and keep) healthy bones through life - Mayo Clinic Press

• Bone Health & Osteoporosis Foundation Website

 

On today's episode of Bone Talk, BHOF CEO Claire Gil lis joined by Joyce Shulman to discuss the transformative power of walking and the benefits of community exercise.

 Joyce is the dynamic CEO and co-founder of 99Walks, a movement dedicated to improving women’s wellness through walking. She’s also the author of Why Walk? The Transformative Power of an Intentional Walking Practice. Joyce's passion for walking began in her youth and has grown into a lifelong commitment to health and community. Her work with 99Walks has empowered countless women to find strength, connection, and improved well-being through regular walking practices.

Walking positively impacts your mind, mood, and body. It’s been shown to reduce the risk of Alzheimer's and dementia, add volume to the hippocampus, and improve the brain’s executive function. A 20-minute walk can boost creativity by up to 60%. For many, regular walking practice can be as effective for mild depression as medication and can lengthen the time between major depressive episodes.

With every mile we walk, that’s 20,000 steps we take that we also maintain our posture, keep our body and spine erect, and help maintain balance.

Topics also discussed in this episode include:

• Building sustainable exercise habits

• The importance of community in maintaining a fitness routine

• The unique features, programs and motivational themes of 99Walks

• Four different styles of walks

Walking is a simple yet effective way to improve mental, emotional, and physical health, and having a supportive community like 99Walks helps us maintain a sustainable exercise habit.

EPISODE RESOURCES

• About Joyce Shulman

• 99 Walks

• 99 Walks Monthly Theme

• Why Walk? The Transformative Power of an Intentional Walking Practice

• 15 Major Benefits of Walking, According to Experts

• Bone Health & Osteoporosis Foundation Website

 

EPISODE 65: Sports Dietitian Reveals Her Playbook for Better Bone Health

Angie Asche, MS, RD, CSSD

On this episode of Bone Talk, BHOF CEO Claire Gill is joined by Angie Asche, MS, RD, CSSD, to discuss how physical activity and nutritional intake directly affect bone health.

Angie grew up as a competitive dancer and swimmer, and she realized the impact eating certain foods before a competition or meet had on her performance. After earning degrees in both Dietetics and Exercise Science at the University of Nebraska-Lincoln, she went on to complete her dietetic internship, got certified as a Registered Dietitian, and completed her Master of Science Degree in Nutrition & Physical Performance.

In June 2014, she founded Eleat Sports Nutrition®. She’s worked with hundreds of high school, college, and professional athletes nationwide, educating them on how best to fuel their bodies and achieve top physical performance.

According to Angie, nutrition is highly individualized. We need to look at our food intake throughout the day and compare it to standard health recommendations. It’s important to understand the much-needed nutrients to support your bones and incorporate them from food sources within the day.

The best way to get the nutrition you need is to make sure that you eat healthy meals throughout each day. Calcium is commonly known as necessary for bone health, as well as vitamin D, vitamin K, magnesium, and protein. We give several food options, ideas, and recipes in this episode that provide these nutrients.

Topics also discussed in this episode include:

• The role of strength & resistance training in bone health

• Important nutrients for bone health and the foods that contain them

• Developing healthy habits from a young age

• Recent studies on bone health

• The role of physical movements in healthy aging

• Different bone-healthy snack ideas and recipes

Remember, it’s better to start building healthy habits early. That way, nutrition becomes a part of your way of life, instead of something we’re struggling to maintain.

We would like to extend a special thank you to Sunsweet Growers for sponsoring this episode of Bone Talk.

EPISODE RESOURCES

• About Angie Asche, MS, RD, CSSD

• Eleat Sports Nutrition®

• Nutrition for Bone Health

• Sunsweet Fact Sheet

• Benefits of Prunes

• Health Professional Resources from Sunsweet

• Bone Health & Osteoporosis Foundation Website

 

Dr. John Neustadt

Dr. John Neustadt joins BHOF CEO Claire Gill on this episode of Bone Talk to delve into the crucial role of nutrition in bone health and osteoporosis prevention. He shares invaluable insights and practical tips on how to optimize bone health through dietary strategies and holistic approaches.

Dr. Neustadt is a distinguished naturopathic doctor, author, entrepreneur, and a member of BHOF’s Corporate Advisory Roundtable. He’s also the founder and president of the dietary supplement company Nutritional Biochemistry, Inc. With a passion for integrative and functional medicine, he’s authored several books, including Fracture Proof Your Bones, A Comprehensive Guide to Osteoporosis. Dr. Neustadt's expertise and dedication to advancing bone health and osteoporosis prevention has made him a leading authority in the field.

Dr. Neustadt highlights the different factors that go into bone health and the importance of a holistic approach which includes nutrition intake, exercise, lifestyle, and social connections. By focusing on treating the underlying causes and providing the body with the necessary nutrients and support, you can take proactive steps to improve your bone health and reduce the risk of osteoporosis.

EPISODE RESOURCES

• About Dr. John Neustadt and NBI

• Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis

• Nutrition and Your Bones

• Your Path to Good Bone Health

• Bone Health & Osteoporosis Foundation

 

EPISODE 63: Capture the Fracture, a Global Program Addressing Osteoporosis and Secondary Fracture Care

Dr. Philippe Halbout

On this episode of Bone Talk, BHOF CEO Claire Gill sits down with Dr. Philippe Halbout, CEO of the International Osteoporosis Foundation (IOF) to discuss the groundbreaking Capture the Fracture global program.

Dr. Halbout has been instrumental in advancing the work of IOF, with his focus on osteoporosis and secondary fracture prevention. His leadership has led to the development of ambitious initiatives and strengthened patient-centered communications. Some of his initiatives include the IOF Global Patient Charter, IOF's Osteoporosis Risk Check, and the Give Patients a Voice video campaign. Dr. Halbout has also overseen the publication of important policy audits and reports, all of which aim to raise awareness and drive action in response to the global fragility fracture crisis. Under his leadership, IOF has strengthened its collaboration and organizational outreach, building alliances with organizations in the field and other nations to further the goals of the foundation.

The Capture the Fracture Program is a global initiative that provides recognition, resources, training, and tools to support Post-Fracture Care Coordination Programs (Fracture Liaison Services) worldwide. It has the goal of facilitating and supporting the implementation of coordinated multidisciplinary models of care for secondary fracture prevention. Since 2020, they’ve been able to train 71 mentors in 14 countries.

Other items discussed in this episode include:

• Global osteoporosis statistics

• The importance of osteoporosis and secondary fracture prevention

• Global partnerships with other organizations and different nations

• The development of best practice osteoporosis care

• Free resources on osteoporosis care for healthcare providers and patients

Osteoporosis has significant effects on the daily lives of patients. This is why quality care and patient education is one of the priorities of organizations like BHOF and IOF.

EPISODE RESOURCES

• About Dr. Philippe Halbout, CEO of the International Osteoporosis Foundation

• Capture the Fracture Program

• International Osteoporosis Foundation

• Fracture Liaison Service (FLS) – Secondary Fracture Prevention

• Build Better Bones

• Your Path to Good Bone Health

• Bone Health & Osteoporosis Foundation

 

EPISODE 62: Fall Prevention and Hip Protection with Natasha Williams

On this episode of Bone Talk, BHOF CEO Claire Gill sits down with Natasha Williams, CEO of Phoenix Hipwear, a brand that produces a soft and functional hip protector designed to reduce the risk of a hip fracture by up to 80%.  As a member of BHOF’s Corporate Advisory Roundtable, Natasha is also a passionate advocate for hip protection and fall prevention. Natasha's journey into the world of osteoporosis started with her mother working at nursing homes and she recognized the significant need for innovative hip protection solutions.

Some key topics discussed in this episode include:

• The significant impact of hip fractures

• Importance of preventing falls

• Innovations in hip protection

• Empowering individuals through education and awareness

Natasha is a strong advocate for living an active life even as you grow older. The risk of falls or fractures should not scare you. By applying preventive measures, individuals can take care of their bone health and enjoy a strong, vibrant life.

EPISODE RESOURCES

• About Natasha Williams

• Phoenix Hipwear

• Preventing Falls and Broken Bones

• Bone Health & Osteoporosis Foundation (BHOF) Website

• BHOF Corporate Advisory Roundtable

 

Sonia Satra

On this Bone Talk episode BHOF CEO Claire Gill talks with Sonia Satra, founder of Moticise, a lifestyle wellness program integrating movement with mindset for lasting personal transformation.

Sonia, an accomplished actress with a deep interest in mindset, explains how her acting career instilled resilience and adaptability, crucial for overcoming rejection. She emphasizes the importance of mindset, citing her own experiences in landing acting roles.

Transitioning from acting to coaching, Sonia discovered her passion for helping others achieve their goals. She developed Moticise by blending mindset exercises with physical movement, inspired by her own experience of envisioning a positive mindset while exercising on a treadmill.

This fusion led to a seven-step process, aligning mindset with movement to catalyze personal growth.

Discussing common challenges in transformation, Sonia highlights fear and self-doubt as significant hurdles. She advocates for reframing negative self-talk and utilizing empowering questions to unlock potential. By shifting focus from limitations to possibilities, individuals can overcome mental barriers and take action toward their goals.

Sonia also discusses her adventure activities, such as rock climbing and kayaking, as physical manifestations of mindset exploration. These experiences reinforce the connection between mental resilience and physical challenges, providing tangible examples for participants to overcome obstacles and achieve success.

Incorporating movement into daily routines is essential for combating sedentary lifestyles. Sonia suggests integrating movement into activities like walking meetings and breaks, emphasizing the transformative power of mindset-aligned movement in fostering holistic well-being.

Sonia shares how she uses both solo workouts and group activities to maintain motivation and overcome fitness ruts, and highlights the importance of accountability and variety in exercise routines.

EPISODE RESOURCES

• About Sonia Satra

• Moticise™

• What if it Were Easy, By Sonia Satra (book)

• Exercise and Safe Movement

• Bone Health & Osteoporosis Foundation Website

 

Dr. Howard Sesso

On this episode of Bone Talk, BHOF CEO Claire Gill interviews Dr. Howard Sesso, an expert in epidemiology and nutrition research. Dr. Sesso shares his personal motivation for studying the relationship between lifestyle factors and health outcomes, stemming from his father's experience with heart issues.

He delves into the significance of evidence-based research in understanding the impact of dietary supplements on bone health, particularly highlighting the insights from the Women's Health Initiative study.

You’ll hear about these items and more:

• Boosting your bone health with smart supplement choices

• Some of the latest clinical trial findings on bone health

• Customizing your nutrition and supplements for stronger bones

• The importance of a balanced diet and exercise

• The vital role of epidemiology in public health

Dr. Sesso's expertise also provides valuable insights into the effectiveness of interventions, such as calcium and vitamin D supplementation, in preventing fractures and promoting bone health.

EPISODE RESOURCES

• About Dr. Howard Sesso

• The VITamin D and OmegA-3 TriaL (VITAL) Trial

• The Women’s Health Initiative

• Bone Health & Osteoporosis Foundation Website

 

Mike Mayo

Mike Mayo, an osteoporosis patient and contributor to the Bone Talk blog, joins BHOF CEO Claire Gill on the latest episode of Bone Talk to discuss his inspiring journey of combating osteoporosis with the help of strength training.

In the conversation, Mike shares his experiences, from denial to acceptance and engagement with his condition, highlighting the importance of lifestyle changes for bone health. His story is like so many others who never expected to deal with this type of diagnosis.

Together they discuss key topics such as the rising incidence of bone fractures in the US, the impact of osteoporosis on individuals, and the emotional process of accepting a diagnosis. Mike emphasizes the significance of a holistic approach, combining medical care, exercise, nutrition, and lifestyle changes to treat osteoporosis.

Mike details his personal health journey, acknowledging his initial denial and the comprehensive approach he adopted after realizing the severity of his condition. He shares the importance of strength training, specifically powerlifting, in building bone density and enhancing overall health. Mike shares his experiences, setbacks, and achievements in powerlifting, illustrating the transformative impact on his life.

While he may not have the bone strength he had as a teenager, he has been able to stop the decline of his bone density and even see improvement. It’s a great reminder that at any age, we can take steps to improve our bone health.

Mike encourages those who have been newly diagnosed to seek medical care, embrace a purpose-driven mindset, and find support in their journey.

EPISODE RESOURCES

• Strength Training to Combat Osteoporosis, By Mike Mayo

• USA Powerlifting National Championships

• Exercise and Safe Movement

• Bone Health & Osteoporosis Foundation Website

 

Lauren Harris-Pincus, MS, RDN

On this episode of Bone Talk, Lauren Harris-Pincus, MS, RDN, joins BHOF CEO Claire Gill to discuss the nutrients we need for good bone health and some habits we can develop for stronger bones—fun and healthy snacking included!

Lauren is a registered dietitian and nutrition communications specialist, author, speaker, and a dedicated advocate for healthy living. She’s also a paid partner of BHOF’s long-term sponsor, Sunsweet Growers. With over 25 years of experience, Lauren is the founder and owner of Nutrition Starring You, where she shares recipes, product finds, and reviews, all to help others find the diet that’s best for them.

Lauren tells us about her early interest in nutrition due to childhood struggles with weight. Her commitment to a healthier lifestyle also influenced her career, leading her to specialize in weight management and prediabetes. She also shares her experience concerning her bone density results during a screening at a nutrition conference. This discovery prompted her to take action and address her own bone health issues.

Lauren emphasizes the critical nature of maintaining lifestyle habits to maximize bone mass and minimize bone loss, especially during the early stages of life. She highlights the significance of various nutrients beyond calcium and vitamin D, and introduces prunes as a nutrient-dense food that supports bone health. She also shares additional healthy snack ideas that the whole family can enjoy, especially the little ones.

Fun Fact: Lauren's go-to bone-healthy snack is plain Greek yogurt with diced prunes and nuts, providing a combination of protein, fiber, healthy fats, calcium, and more!

EPISODE RESOURCES

• About Lauren Harris-Pincus, MS, RDN

• Nutrition Starring YOU

• As a Dietitian I Learned the Hard Way Not to Ignore Your Bone Health by Lauren Harris-Pincus, MS, RDN

• Books By Lauren Harris-Pincus, MS, RDN

• Nutrition for Bone Health

• Sunsweet Fact Sheet

• Benefits of Prunes

• Health Professional Resources from Sunsweet

• Bone Health & Osteoporosis Foundation Website

We would like to extend a special thank you to Sunsweet Growers for sponsoring this episode of Bone Talk.