Happy Bones, Happy Life

You don't need a fancy gym to build stronger bones. Learn how to create a simple home osteoporosis gym with the right equipment, exercises, and strength-training strategies to support balance, posture, and fracture prevention.

In this episode, I'm sharing a special interview and exercise demonstration from Joan Pagano, a renowned fitness expert and certified exercise physiologist specializing in women's health and active aging. She is also a best-selling author and has written seven books on the benefits of strength training across the decades.

Joan walks us through setting up your own home osteoporosis gym, including the equipment, exercises, and foundational movements to help strengthen the most vulnerable fracture sites: the hips, spine, and wrists.

Building stronger bones doesn't require a complicated routine or an expensive gym membership. With the right exercises, proper alignment, and consistent strength training, you can improve your balance, maintain independence, and give your bones the support they need at any stage of life.

"When you do a strength training exercise for your muscles, you're also doing it for your bones." ~ Joan Pagano

In this episode:

- [02:04] - Resistance training and how it helps the bones

- [08:05] - At-home vs. gym-based training

- [11:02] - Essential exercises for hip, spine, and wrist strength

- [17:56] - Choosing the right weights for bone health

- [21:26] - Resistance bands for posture and shoulder strength

- [23:04] - Strengthening the back, spine, and upper body

- [27:47] - Loop bands for hip stability and balance

- [32:39] - Using resistance bands for leg exercises

- [35:50] - Weighted balls and compound exercises

- [39:04] - Working safely with trainers and physical therapists

Resources

- Get quality supplements from Margie's Fullscript Dispensary - https://tinyurl.com/supplementsforless

- Joan's Strength Training for Osteoporosis (Foundational Series): 4-Session On-Demand Class (Replay) - https://happyboneshappylife.com/strength-training-for-osteoporosis-4-week-class-replay

- Joan's MORE Strength Training for Osteoporosis (Follow-up Series): 4-Session On-Demand Class (Replay) - https://happyboneshappylife.com/strength-training-for-osteoporosis-new-4-week-class

- Joan's Step Training for Agility, Balance, and Bone Strength: On-Demand Class - https://happyboneshappylife.com/step-training-for-agility-balance-and-bone-strength-on-demand

- Fabric resistance bands Joan recommends on Amazon -https://amzn.to/3tVuKtZ

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Did you know that there are simple habits, posture strategies, and exercises that can protect your bones for life? In this episode, I'm joined by Penny Shure, an osteoporosis exercise specialist and creator of the Million Dollar Bones program and book, to share practical habits for stronger bones at any age. Penny has trained in Pilates and dance and brings a fun, engaging approach to movement that works for everyone–from teens to grandparents.

Penny also teaches the importance of neutral pelvis, hip hinging, and posture to prevent fractures and maintain mobility. She walks through simple exercises for wrists, hips, and toes that can be integrated into your daily routine to improve balance and bone strength.

You'll understand how small, consistent changes can compound over time to protect your bones, enhance mobility, and set your family up for long-term bone health.

"Younger generations deserve to know that they have the power to prevent this disease (osteoporosis)." ~ Penny Shure

In this episode:

[01:56] - Daily habits to support bone health

[05:18] - How to overcome negative self-talk

[15:02] - Posture and text neck: risks of slouching

[19:08] - Understanding pelvis alignment and hip hinging

[29:12] - Exercises to strengthen your wrists

[31:46] - The inspiration for Million Dollar Bones

[37:16] - How drinking soda affects your bones

[39:55] - Teaching the next generation: prevention and education

[43:44] - Toe spacers and foot mobility for stability

Resources

- Penny's three exercise videos - https://www.happyboneshappylife.com/penny-shure

- Order Penny's book Million Dollar Bones here - https://www.pennyshure.com/

- Book an Online Private Session (Use the coupon code LOVE42 for a $42.00 discount on one session only - https://www.pennyshure.com/

- Dance for Strong Bones - https://happyboneshappylife.com/dance-for-strong-bones-on-demand

- Gentle Pilates and Tap Dancing for Bone Health - https://happyboneshappylife.com/gentle-pilates-tap-dancing-for-bone-health-replay

- Get quality supplements from Margie's Fullscript Dispensary - https://tinyurl.com/paylesssupplements

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

New probiotic strains may hold the key to better gut health, stronger bones, and even longevity. In this episode, I'm joined by Dr. Oscar Coetzee, a recognized expert in psychology, human nutrition, and metabolic health, to discuss the latest research on probiotics and bone health.

We explore why traditional probiotics may not always provide lasting results and how new strains are designed to target root causes of inflammation, optimize gut balance, and support calcium metabolism.

We also cover practical tips for implementing probiotics safely, including guidance on timing, dosage, and considerations for people with SIBO, thyroid medication, or other conditions. Plus, we discuss the impact of gluten sensitivity on inflammation and bone health, emphasizing holistic lifestyle approaches.

Today's conversation is to help you understand the emerging science behind probiotics and why your gut matters for bone health.

"Our guts and the intelligence of these microbes far exceed anything that we have in our brains. They are literally intellectual to the point that they can resurrect life." ~ Dr. Oscar Coetzee, MS, DCN

In this episode:

[00:00] - Introduction: Probiotics and emerging research on bone health

[04:45] - Why probiotics do not always deliver desired outcomes

[06:02] - Two types of gut bacteria and what they do

[11:07] - Scientific breakthrough: supplement form of anaerobic probiotic strains

[22:11] - A better way to treat microbial imbalances

[24:27] - Why gut health is critical for bone health and longevity

[27:25] - The link between probiotics and mental health

[33:35] - Best practices for taking probiotics: timing and combination

[41:30] - New probiotic strains for improved outcomes

[52:34] - Considerations for SIBO and thyroid medication users

[1:00:33] - What this research means for your bone health

Resources

- Get quality supplements from Margie's Fullscript Dispensary - https://tinyurl.com/paylesssupplements (Here are the 3 supplements Dr. Oscar talked about that can be ordered on Fullscript: Complete Commensal Probiotic™, Akkermansia Pro GLP-1 Probiotic™, and Anaerostipes Probiotic - all from Designs for Health)

- Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures (video series) - https://tinyurl.com/strongerbonesexercises

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Can you reverse osteoporosis naturally? This is one of the most common questions I get asked. Today, I'm joined by Dr. Kim Millman as we explore what's truly possible when it comes to bone health. Together, we share what we've seen in clinical practice, what's realistic, and how to set proper expectations when it comes to improving bone density.

We discuss how natural therapies like bioidentical hormones, weight training, and root-cause interventions can meaningfully improve bone health over time. We walk through real case studies, including women who improved bone density through hormone optimization, structured strength training, and correction of underlying issues like hyperparathyroidism. These cases highlight how addressing the root cause can dramatically change outcomes.

This conversation reinforces something I deeply believe: With the right approach, many people can improve bone density, stabilize loss, and significantly reduce fracture risk.

"Medications should be used as a short-term bridge, while we simultaneously work on stabilizing the root causes of bone loss." ~ Dr. Kim Millman

In this episode:

- [03:46] - Extent, timeline, and monitoring results of various therapies

- [07:19] - Three pillars of natural bone building therapies

- [08:55] - Case study: hormone therapy and spine improvement

- [16:50] - Trabecular bone score (bone quality vs density)

- [17:47] - Case study: weight training + hormone synergy

- [27:17] - Hyperparathyroidism: a hidden driver of bone loss

- [37:01] - Root causes of bone loss

- [38:09] - When medication becomes necessary in an integrative plan

- [45:01] - Restore & Rebuild program and practical next steps

Resources

- Get quality supplements from Margie's Fullscript Dispensary - https://tinyurl.com/paylesssupplements

- Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures (video series) - https://tinyurl.com/strongerbonesexercises

- Dr. Millman's Class: Restore & Rebuild: 100 Days to Healthier Bones (next class starts August 15th) - https://themillmanclinic.com/randr (Use coupon code HAPPYF26100 for a $100 discount)

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Many listeners ask whether foods like spinach, nuts, and beans could be affecting their calcium absorption and overall bone strength. Learn what's in these foods, how they work, and what you can do to reduce risk.

In this episode, I share a masterclass recording from Dr. Kim Millman, a Stanford, UCSF, and USC-trained integrative medicine physician and osteoporosis expert, to explore the role of oxalates and their impact on bone health.

We also cover strategies to reduce oxalate impact safely, including boiling, steaming, soaking, fermenting, and pairing high-oxalate foods with calcium-rich foods. We discuss how supplements like calcium citrate and probiotics such as ProbioMed 50 can support mineral balance and oxalate clearance. Dr. Millman also highlights the importance of a healthy gut and bile flow to reduce oxalate absorption.

I love how this conversation blends practical, evidence-based strategies with real-world applications, empowering listeners to take control of their nutrition, support calcium absorption, and protect their bones effectively.

"Oxalates are not necessarily a problem for everyone. It's not as if I'm saying that anyone with bone disease has a problem with oxalates. But it's something to be on your radar." ~ Dr. Kim Millman

In this episode:

- [03:33] - Oxalates and why they matter

- [05:54] - Symptoms from high oxalate intake

- [11:52] - Top foods that contain high oxalate levels

- [14:54] - Soluble vs. insoluble oxalates and absorption factors

- [16:51] - Gut bacteria, probiotics, and oxalate metabolism

- [25:02] - Testing options available

- [26:18] - How to know if you have an oxalate problem

- [29:09] - Dietary strategies to reduce oxalates safely

- [32:27] - Tips for managing oxalate intake for better bone health

- [35:17] - Possible benefits of removing oxalates

- [40:01] - Bile flow and oxalate absorption

Resources

- Dr. Millman's Class: Restore & Rebuild: 100 Days to Healthier Bones (next class starts August 15th) - https://themillmanclinic.com/randr (Use coupon code HAPPYF26100 for a $100 discount)

- Oxalate resources from Dr. Millman - https://themillmanclinic.com/oxalates?utm_source=youtube&utm_medium=video&utm_campaign=oxalates_podcast

- Get quality supplements from Margie's Fullscript Dispensary - https://tinyurl.com/paylesssupplements

- Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures (video series) - https://tinyurl.com/strongerbonesexercises

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Are you wondering what's new in osteoporosis research for 2026? In this episode, I'm joined by my husband, Dr. Craig Bissinger, as we review the most exciting osteoporosis updates from 2026. We share insights from the Interdisciplinary Symposium on Osteoporosis in Washington, DC, covering everything from new medications and bone-building drugs to the latest research on estrogen therapy and early screening strategies.

We discuss the FDA's new endpoint for drug approval, which could speed up the availability of new medications like the oral version of Forteo. We also review the removal of the estrogen black box warning, showing that for many women, the benefits outweigh the risks, especially for those under 60 or within 10 years of menopause. We also dive into bone turnover markers that track bone building and breakdown in real time, helping you see progress in months rather than years.

Finally, we discuss new screening guidelines, early detection for women, and the importance of interdisciplinary care. Tune in to learn how you can be proactive in protecting and strengthening your bones.

"By changing the criteria for assessing the quality of the drug, they've chosen a different parameter, which is the Bone Mineral Density [BMD]...You're going to have a much more rapid evaluation, and henceforth new drugs will be able to come to the market earlier." ~ Dr. Craig Bissinger

In this episode:

- [01:23] - FDA approves total hip BMD as endpoint for drug trials

- [01:57] - Oral Forteo: First pill version of anabolic drug

- [04:29] - Removal of estrogen black box warning and implications

- [10:16] - Estrogen for bone health, heart, and colon protection

- [11:36] - Short-course anabolic therapy vs. maintenance therapy

- [16:35] - Importance of medication sequencing

- [24:30] - Bone turnover markers for monitoring progress

- [32:04] - New screening guidelines for women

- [37:55] - Bone medication and cardiovascular risk

- [40:07] - The use of AI in diagnostics

- [43:18] - Interdisciplinary care and referrals to physical therapy

Resources

- Get quality supplements from Margie's Fullscript Dispensary - https://tinyurl.com/paylesssupplements

- Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures (video series) - https://tinyurl.com/strongerbonesexercises

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Could the electromagnetic fields (EMFs) in your environment be affecting your bone health? In this episode, I'm joined by Valerie Burke, also known as the "Shungite Queen," to explore the potential impact of EMFs on bone health and how shungite, a rare carbon-based rock from Russia, may help mitigate those effects.

We discuss the science, history, and properties of shungite, including its molecular structure with fullerenes and its unique interaction with electromagnetic fields. Valerie explains the ways EMFs may adversely affect bone health, including voltage-gated calcium channels, bone marrow interference, thyroid disruption, and decreased melatonin production.

She also walks us through different grades of shungite, how to recognize authentic pieces, and practical tips for using it in daily life, whether as jewelry, desktop pieces, or even infused in water. I also share my own curiosity and personal experiences with keeping shungite near my workspace to create a more grounding and protective environment.

This conversation will help you make informed choices about EMF exposure while exploring innovative ways to support bone health, wellness, and stress reduction.

"Shungite water is another way you can use shungite for your health, for just the fullerenes, the carbon 60, and the detox properties. Elite Shungite sort of energizes the water in a way that nothing else can." ~ Valerie Burke, MSN

In this episode:

- [02:55] - What is shungite? Origins and molecular properties

- [05:34] - How EMFs affect bones: voltage-gated calcium channels

- [08:29] - Bone marrow, thyroid, and melatonin disruption

- [12:06] - Various grades of shungite and how to identify genuine shungite

- [15:31] - Placement strategies: desk, jewelry, and energy fields

- [21:21] - Valerie's backstory and how she discovered shungite

- [23:41] - Stories from shungite users

- [30:04] - Valerie's osteoporosis story

- [38:26] - Shungite water infusion and its detox benefits

Resources

- Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures - tinyurl.com/osteoporosisexercises

- Valerie's Shungite product collection (Use coupon code Happybones for 10% discount - one use per customer. This discount runs from 6/16/26 to 7/5/26) - https://shungitequeen.com/discount/Happybones?redirect=%2Fcollections%2Fevergreen

- Link to article with research on EMFs and bone health - https://shungitequeen.com/blogs/shungify/4-ways-emfs-damage-bones-how-to-protect-your-health

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Many women are not aware that the pelvic floor plays a key role in stabilization, posture, and overall bone health, whether you lift weights, practice balance exercises, or simply want to move confidently. In this episode, I'm joined by Isa Herrera, a licensed physical therapist and pelvic floor expert, to discuss why your pelvic floor is essential for strong bones.

We explore common mistakes women make, such as ignoring the connection between the core, fascia, and the pelvic floor. Isa walks us through exercises like the transverse hold, baby Kegels, and reverse Kegels, demonstrating how to safely strengthen the pelvic floor and integrate it into your strength training program.

By combining proper pelvic floor activation with targeted strength and stabilization exercises, you can reduce incontinence, improve posture, prevent injury, and enhance bone health. This conversation provides simple strategies you can start using today to strengthen your pelvic floor and support your bones for the long term.

"When women take ownership of their pelvic and bone health, their whole lives change. And all of a sudden, they're happier, they're more confident, and they're doing the things they love." ~ Isa Herrera, MSPT, CSCS

In this episode:

- [03:17] - Why the pelvic floor is critical for bone health

- [05:08] - Exercises to avoid: traditional crunches, heavy lifting, ballistic moves

- [08:16] - Testing and correcting diastasis recti

- [11:36] - The transverse hold: foundation exercise for the pelvic floor

- [15:05] - Common pelvic floor issues and their impact on exercise and bones

- [21:41] - Kegel exercises: technique and visualization

- [26:49] - Full-body Kegel and pelvic brace: combining breath, fascia, and core

- [33:31] - Adjusting exercises for symptoms: leaking, prolapse, pain

Resources

- On-demand pelvic floor masterclass - https://www.lk10ppt.com/2T4B5B1/2PKWQ8/?uid=304

- Vaginal Dryness eBook - https://www.lk10ppt.com/2T4B5B1/2PKWQ8/?uid=305

- Margie's More Natural Approaches to Exercise and Bone Health Summit (free to watch for 8 days) - https://www.happyboneshappylife.com/osteoporosis-bone-health-summit.

- Get quality supplements at Margie's Fullscript dispensary - https://tinyurl.com/supplementsforless

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Many people think there's a single "perfect" diet for bone health, but the truth is, what works for one person may not work for another. In this episode, I'm joined by Ashley Koff, a registered dietitian, USA Today bestselling author of Your Best Shot, and founder of The Better Nutrition Program, to explore why one-size-fits-all nutrition doesn't work for bone health.

We dive into the gut-bone axis, discussing how your digestion, nutrient absorption, and hydration impact whether your body can actually use the nutrients you consume to strengthen your bones. Ashley emphasizes that even if two people eat the same diet, one may gain bone strength while the other continues losing it.

We also discuss the importance of tracking blood sugar and how modern medications like GLP-1 agonists affect bone health. Ashley shares strategies to personalize your nutrition, including how to evaluate your total nutrient intake from foods, supplements, and medications, and adjust them to support your bones effectively.

This conversation will help you take control of your nutrition, optimize digestion, and implement personalized strategies that support bone strength, metabolism, and overall health.

"If your digestion is not optimal, you cannot have optimal bone health." ~ Ashley Koff, RD

In this episode:

- [02:08] - Why personalized nutrition is necessary for bone health

- [03:45] - Total nutrition: combining food, supplements, and medication

- [06:37] - The importance of comprehensive digestive assessment

- [12:33] - Proper hydration and its role in nutrient transport for bone health

- [25:17] - Practical strategies for digestion, eating habits, and nutrient absorption

- [30:16] - Blood sugar regulation and its impact on bones

- [42:46] - Menopause, hormones, and their interaction with gut and bone health

- [46:56] - More information about GLP-1 agonists

- [50:23] - Accessing Ashley's Better Nutrition Program, free consults, and community

Resources

Live Class with Ashley: Personalized Nutrition and Exercises for Better Digestion & Bone Health on Thursday, July 9th at 12:00 PM EDT. Join Ashley and Margie's community for practical, science-backed strategies to support digestion and bone health.

The first 200 people to register get a complimentary copy of Ashley's book, Your Best Shot! Register here: https://margie-bissinger.mykajabi.com/personalized-nutrition-and-exercises-for-better-digestion-bone-health

Get Your Personalized Nutrition Plan: Work with Ashley to build a nutrition plan tailored to you. Use code Margie20 for your 20% discount. https://thebetternutritionprogram.com/

Prefer to chat first? Book a free 15-minute call: https://meetings.hubspot.com/team-bnp/15-minute-chat?uuid=85714460-8a38-4268-b2aa-7c9fc1833c65

Osteoporosis Exercises - https://tinyurl.com/Exercisesforbonehealth

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Are you exercising for osteoporosis but unsure if your program is truly effective? Many people miss key components that make all the difference in preventing fractures and building strong bones.

In this episode, I dive into the essentials of a complete osteoporosis exercise program. As a physical therapist with over 40 years of experience, I've seen so many women doing "good exercises" but still missing critical pieces that protect their bones and reduce fracture risk.

I break down the five core components every osteoporosis program should include and share practical tips for making these exercises effective. I also talk about balance exercises and why improving balance is crucial for preventing falls, and I highlight posture techniques to protect the spine and enhance spinal stability.

Finally, I share resources, handouts, and videos you can access for free, so you can implement these exercises safely at home. Whether you're walking, dancing, or doing resistance training, these tips will help you make your program complete and effective for bone strength and independence.

"Research has shown that the bones respond to the forces placed upon them. So when a muscle is contracting against resistance, it's pulling on the bone and shaking the bone as if to say, hey, we need more bone here." ~ Margie Bissinger

In this episode:

- [01:19] - Five essentials for a bone-building program

- [03:28] - Resistance training: proper weight, form, and frequency

- [09:32] - Impact and weight-bearing exercises: why supervision helps

- [11:49] - Balance training: static, dynamic, dual-tasking for fall prevention

- [15:54] - Posture work: spinal alignment, seated posture, visual cues

- [24:30] - Flexion vs. extension exercises

- [27:10] - Movements to avoid

- [34:55] - Aerobic exercise: benefits and limits for bone density

- [35:25] - Core & pelvic floor: breathing and stabilization techniques

- [39:08] - Happy Bones Club for workshops, Q&A, and more resources

Resources

- Osteoporosis Exercises - https://tinyurl.com/exercisesforme

- Happy Bones Club membership - https://www.happyboneshappylife.com/bones-club

More about Margie

- Website - https://margiebissinger.com/

- Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/

- Instagram - https://www.instagram.com/margiebissinger/?hl=en

DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast.

*In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.