Stronger Bones Lifestyle Osteoporosis, Osteopenia & Bone Health Podcast

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

Related Episodes:
Ep. 39: Bone Nutrients, Bone Density and a Better Bone Scan with Nick Birch
Ep. 44: Diagnosing Osteoporosis- REMS, A Better Bone Scan with Nick Birch
Ep. 48: An Orthopedic Surgeon- Lifestyle Medicine for Bone Health with Nick Birch
Ep. 54: Gut Bone Connection with Dr. Grace Liu
Ep. 55: Oxalates and Bone Health with Julie Olson


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

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

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

Where to Find Guest:
Website
Instagram
Episode 51 of Stronger Bones Lifestyle Podcast

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

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

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

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”

Where to Find Guest:

Website
Facebook
Instagram

Memorable Quotes:
"It's this mindset of using the body and nature to heal.” [29:56]  - Debi

"Our body is so intelligent so if you feed it negative thoughts…” [37:35] - Grace

"If the soil is sick, our gut lining gets sick. We’re only as healthy as the water and the land on earth.” [43:03] - Grace

"Healing starts in the gut with breath body work, movement, probiotics and biome work, I think they’re all great." [45:12] - Grace

"It doesn’t mean that gluten is the enemy its that we don’t have the gatekeepers, we’re not robust enough to handle the gluten.” [46:22] -Debi

"To me yoga is the answer.” [55:04] -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 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

Where to Find Guest:
Website
Instagram

Memorable Quotes:
"We look after our bones so we can do the things that we love.” [22:51] -Gemma

"Yes core and posture is good, yes we’ve got to strengthen the lower body but balance, balance, balance." [42:17]  - Gemma

"If you're afraid it affects your posture, it sends your center of gravity down, it puts you more at risk." [45:23] - Gemma

"The goal is to do Pilates and/or yoga for bone health and to do it safely.” [51:21] -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

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: [email protected]

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

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

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

Welcome to 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

 Where to Find Guest:
Website
Instagram
Free Roadmap to Healthy Hair

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:

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

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:

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

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

Where to Find Guest:
Website

Memorable Quotes:
"It takes so many different ingredients to look at bone health.” [16:44] -Irma

"Are we brave enough to rewrite our story.” [21:37] -Irma

"It's really important that you have someone on your side.” [38:53] - Debi

 "Go into your doctors office with brave respect.” [40:10]-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. 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

Where to Find Guest:
Website
Ep 39: Bone Nutrients, Bone Density and a Better Bone Scan with Nick Birch
Ep 44: Diagnosing Osteoporosis- REMS, A Better Bone Scan with Nick Birch

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:

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

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:

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