Stronger Bones Lifestyle Osteoporosis, Osteopenia & Bone Health Podcast

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

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

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 She delves into the outdated methods of diagnosing osteoporosis, particularly the unreliability of the DEXA scan, and why new technologies like the REMs ultrasound offer a more accurate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

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

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[1:18] Outdated diagnosis tools like the DEXA scan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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 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.

** For FULL show notes, please visit: https://debirobinson.com/episode74/ 

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?

Where to Find Guest:
Website
Instagram
Facebook
Roadmap to Health

** For FULL show notes, please visit: https://debirobinson.com/episode74/

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

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

• Instagram:

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"

Where to Find Guest:
Website
Her Book
YouTube
Instagram

Memorable Quotes:
"We cant just go to people to fix us, we have to show up for yourselves and be proactive." [5:20] - Debi 

"Yoga is a journey, its never an end or all of a sudden we have all the answers." [6:21] - Christine

"Nobody is completely symmetrical, nobody has a perfect spine." [23:54] - Christine

"You can only create as much balance as your body allows." [38:12] - Christine

"When someone specializes in somethings its because it requires specialty." [49:20] - Debi

"Straight spines are overrated in my opinion." [55:24] – Christine

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

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

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 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

Where to Find Guest:
Website
Instagram

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

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

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

Welcome back to the Stronger Bones Lifestyle Podcast! In Episode 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

Show Notes:
Ep 68:  Dr Priya Bone Endocrinologist: Part Two: Medications
Microbiome Mojo
Megaspore Probiotic 

Memorable Quotes:
"Test don’t guess, otherwise its like a whackamole of I think I have this and I think I have this!" [1:15]

"Our food is the biggest and the most powerful way that we can support health in our body." [2:37] 

"The best way to get nutrients for your bones is to eat them in foods." [3:54]

"It's not about eating food for your bones its about digesting absorbing and assimilating that food to be delivered to your bones." [6:37] 

"Hydrated bones will be bendable and not breakable." [15:44]

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

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

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 70, host Debi Robinson dives into a crucial and deeply personal topic: the powerful connection between gut and bone health. This solo episode uncovers some of the hidden factors influencing bone loss and empowers listeners to take control of their bone health.

Today Debi highlights specific conditions like inflammation and stress, detailing how they contribute to bone deterioration. She also explores the significant impact of digestive support medications and how they may lead to further gut issues and, consequently, bone loss.

As Debi delves deeper, she shares the enlightening realization that addressing the physical symptoms is only a part of the solution. The episode touches on the importance of understanding your emotional and psychological well being and the role they could play in gut health. Debi provides actionable advice on how to begin to reprogram past emotional trauma to foster long-term healing and improve overall well-being.

Key  Takeaways:
[0:51] Why this topic today
[1:29] 7 root causes of bone loss
[1:33] Inflammation
[1:55] Stress
[3:05] Other causes
[4:15] What I've noticed lately
[6:15] Digestive support medications
[7:52] Deeper gut issues and bone loss
[11:45] The Why and the Trust
[13:34] The big A-Ha
[13:58] The unseen aspects of gut health
[15:22] The personality of many women with gut health
[18:54] How to reprogram our younger self

 Memorable Quotes:
"Stress can also be stress in our body. Where are there things happening in our body that is stressful for our system? That is causing our bones to release the minerals they store in order to manage the condition that’s happening inside?" [2:01]

"Stress is not just what happens in your mind its also what happens in your body and its one of the root causes of bone loss." [2:58]

"We are a mind body complex, we are not just this physical body." [16:23]

"Starting to pay attention to the skeletons in your closet is really critical to your current skeleton." [20:39]

[It's about dealing with the skeletons in your closet so you can uncover the why." [24:10]

"When we manage the stress of the mind, we manage the biochemistry, we manage what happens downstream, and that’s in your body, in your beautiful bones." [25:33]

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

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

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 69, Debi welcomes back Dr. Priya Krishnamurthy, esteemed endocrinologist to answer more questions about bone health, osteoporosis and endocrinology.

With a background in internal medicine, preventative medicine, and public health, Dr. Krishnamurthy has been in practice since 2008 and combines clinical endocrinology, lifestyle medicine, functional medicine, and mind-body medicine to provide a holistic approach to bone health. Today she and Debi discuss the critical importance of stress management for overall bone health and the biomechanics behind it as well as the role of various mineral supplements.

The conversation shifts to the importance of protein intake, discussing the right amounts needed to prevent muscle loss and support bone health. Debi and Dr. Priya also explore what truly constitutes a bone health expert and how traditional as well as alternative medicine can play a role in managing conditions like osteoporosis and osteopenia.

Join Debi and Dr. Priya as they shed light on essential yet often overlooked aspects of bone health, and advocate for a multi-faceted approach to managing and preventing bone-related diseases.

Key  Takeaways:
[1:12] Stress management
[2:02] Mindset change and how we perceive stress
[3:09] Strontium
[6:32] Protein
[9:00] Amino Acids
[9:18] What is a health expert
[19:26] Osteopenia

Where to Find Guest:
Website

 Memorable Quotes:
'It is absolutely critical that we learn how to face stress, how to manage stress, but it’s also mindset change.' [1:56] - Dr. Priya

"Not every endocrinologist is a bone health expert because not every endocrinologist even treats osteoporosis." [10:16] - Dr. Priya

"We need more of us women doing work in women's health." [11:47] - Dr. Priya

"No matter how much work, no matter how hard. All of this, I say, forget it, I'm not doing this anymore. And then I'm like, wait, what about all those women?" [18:05] - Debi

"Don’t try to look like Barbie, you’re gonna just have lousy bones." [20:51] - Dr. Priya 

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

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

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 68, Debi Robinson welcomes back esteemed endocrinologist Dr. Priya Krishnamurthy to discuss the pivotal role of hormone replacement therapy (HRT) in bone health, particularly for menopausal women.

Dr. Priya is an endocrinologist with a rich background in internal medicine, preventative medicine, and public health. Dr. Priya aims to shift the healthcare paradigm by focusing on lifestyle modifications and nutrition alongside traditional medical approaches. Today she shares her wisdom on bone health, addressing the appropriate timing and methodology for medications, particularly focusing on sequential therapy in osteoporosis management.

Join Debi and Dr. Priya as they delve into understanding risk categories for osteoporosis, the role of anabolic therapy, and the nuanced approach to HRT and anti-resorptive drugs. This episode is packed with actionable insights, particularly for those navigating bone health challenges in menopause or seeking to understand the best intervention strategies.

Key  Takeaways:
[1:12] Medications: Dr. Priya's thoughts and how she uses them for her patients
[9:54] Are all meds bad?
[11:04] Sequential therapy and who needs this.
[15:20] Lifestyle Recommendations

Where to Find Guest:
Website

 Memorable Quotes:
"This bone loss is not going to stop by you taking minerals and vitamin D." [6:32] - Dr. Pryia

"There are so many aspects that affect the final decision that is made. And sometimes its not about being wrong or being right its about what is appropriate at this point in time." [10:40] - Dr. Pryia

"You cant do algorithmic medicine, you’ve got to look at the patient, you’ve gotta look at what’s going on, you’ve got to asses them." [12:49] - Dr. Pryia

"I love yoga, so to me yoqa is the answer to all of this.” [16:51] - Debi

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

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

Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 67, host Debi Robinson is joined by the insightful Dr. Priya Krishnamurthy, an endocrinologist with a rich background in internal medicine, preventative medicine, and public health. Dr. Priya aims to shift the healthcare paradigm by focusing on lifestyle modifications and nutrition alongside traditional medical approaches.

Dr. Priya delves deep into the understanding that osteoporosis is not just a matter of calcium and vitamin D deficiency but involves the structural integrity of the skeleton, skeletal and collagen breakdown, and inflammation. She highlights the critical role of the physician-patient relationship and discusses the challenges posed by the medical insurance industry. Dr. Priya also advocates for a more patient-centric approach to healthcare and emphasizes the importance of a comprehensive evaluation of bone health.

In this enriching conversation, Debi and Dr. Priya explore the significant impact of gut health on osteoporosis and overall well-being. They emphasize the necessity of lifestyle changes, particularly during menopause, to fortify bone health and prevent future complications. From discussing the need for a holistic approach to bone health to the benefits of herbs, spices, and healthy dietary practices, this episode is packed with valuable insights and practical advice for improving one's health.

Key  Takeaways:
[1:48] Her mission
[2:12] The paradigm
[9:32] Direct care
[11:10] Physician futility or moral injury
[13:29] How can we do better
[14:50] What can we do in those first 15 years?
[17:59] Lifestyle modifications
[20:39] Looking at calcium
[21:56] Lifestyle aspects
[24:50] Poop and gut health
[27:10] Women treating women
[27:47] Foods to avoid and which ones to eat to support good bacteria
[29:50] Superfoods
[30:18] Oxalates
[31:35] Beans and lentils
[32:39] Herbs and spices
[34:08] Fiber
[34:28 The use of seaweed

Where to Find Guest:
Website

 Memorable Quotes:
"At this point lifestyle has to come in. It’s the whole person.” [5:50] - Debi

 “Osteoporosis is not  a deficiency of calcium and vitamin D, it’s a problem with the structural integrity of your skeleton." [13:57] - Dr. Priya

“Menopause is an insult to the bones." [16:48] - Dr Priya

“You cannot have healthy bones without a healthy gut." [24:36] - Debi

“We can use so many nutritional principles and nutritional knowledge to really help our health.” [34:50} – Dr. Priya

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

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