Stronger Bones Lifestyle Osteoporosis, Osteopenia & Bone Health Podcast

Are you listening to your body’s intelligence? The misconception in modern yoga is perfection. Yoga is taught in images, but striving to replicate the perfect pose is to deny the uniqueness of your own skeletal structure. Today on Stronger Bones Lifestyle, Dr. Lori Rubenstein Fazzio DPT, PT, teaches you the importance of honoring your unique structure and understanding its limitations. Dr. Fazzio pioneered the first yoga therapy internship at Simms Mann Venice Family Clinic in Los Angeles, where LMU students are mentored in providing individualized yoga therapy for patients suffering from chronic pain. Her mission is to expand this model into other healthcare and educational settings

In this episode, Dr. Fazzio explains how you can tune into your body’s messages so that you can position yourself for optimal function of your muscle, ligaments, and joints. She shifts your understanding of yogic movement to that of personalized alignment. A picture is a valuable guideline, but every person is unique, and your ideal pose is too. Understanding how your body feels in each position will help you avoid injury, and will build stronger bones. 

She breaks down the science and the philosophy of yoga so that you can tap into the full scope of healing that a yogic practice offers. Join us as we reveal the true healing power of yoga!

Key Takeaways:

[2:45] Recognizing that you are not symmetrical internally or externally

[4:40] Honoring the uniqueness of your body

[7:20] Guidelines for knowing your personal boundaries 

[13:00] Building bone density with the proper osteogenic load and alignment 

[16:30] Positioning the joints, muscles, and ligaments for optimal function 

[20:50] Looking at the body fits together to avoid injury 

[25:15] Muscle tightness versus structural limitations

[28:50] The subtle body: cultivating awareness of the body 

[34:18] Fascia compartmentalizes muscle: There is no beginning and no end 

[37:30] Sequencing your movements 

[40:00] Returning to the beginner body 

[43:00] The safety valves of building stronger bones

[45:00] Yoga is the liberation of suffering

[48:20] Listening to the messages from your body 

Where to Find the Guest:

Linkedin: Dr. Lori Rubenstein Fazzio

Memorable Quotes:

“Your body’s not meant for that, so we try to honor what each of our uniquenesses provides for us, and respect those uniquenesses so that we can keep our human earth suit longer.”  [4:40] - Dr. Fazzio

“Slower is harder, slower is more advanced, slower is gonna develop more strength in your muscles, your joints and your bones, and your mind!” [41:35] -Debi Robinson


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

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

Today on The Stronger Bones Lifestyle Podcast, we investigate the deeper metabolic issues facing menopausal women and how innovative lab testing can take the guesswork out of treatment. Our guest is Paula Reed, a Certified Functional Diagnostic Nutrition Practitioner and co-founder of the Functional Health Alliance. Paula began dealing with her own health problems once she entered perimenopause. Doctors complacently told Paula that her symptoms were normal for a woman her age. Instead of accepting her fate, Paula initiated her own investigation, where she found lab testing and nutritional solutions that helped her discover her healing opportunities. She now devotes her career to helping menopausal women do the same, so they can move forward and live a vibrant life!

Without proper absorption, your body won’t be able to break down nutrients into the building blocks of your hormones and cells. Paula details her favorite labs that give you insight into your metabolic health. The Dutch test offers a comprehensive look at your hormone levels over a 24-hour period which helps identify absorption problems in your gut.

Lab tests are a window into your microbiome and allow functional practitioners to address your specific hormonal imbalances and digestive issues so you can take actionable steps toward a healthy gut. You do not need to accept suffering as you age. Like Paula, you have the power to rebalance your hormones, and these are just a few tools that can help you along on your journey.

Key Takeaways:

[2:10] Paula’s path from health coaching to functional medicine 

[9:00] What Dutch labs uncover about your health and the opportunity they provide for healing

[11:00] Loss of estrogen in menopausal women leads to bone loss and osteoporosis 

[16:00] The DNA-based GI test is changing the way we do stool testing 

[18:00] The healing opportunities found in the GI Map Test

[22:00] Common symptoms of H Pylori to look out for

[24:00] Taking information from GI testing to get an idea of the bigger picture of your health

[32:00] The metabolic chaos in your body is a healing opportunity 

[35:00] Without testing you can waste time and money on supplements that won’t be absorbed 

Where to Find the Guest:

Paulareedwellness.com

FunctionalHealthAlliance.com

Facebook 

Instagram

Memorable Quotes:

“Only something with dried urine testing, like what’s available with the dutch, will show us how your body is utilizing those hormones.”  [11:10] -Paula Reed

“I see H Pylori in like 90%! 90% of stool tests. Currently, statistics say that probably 60% of the population has it but I’m seeing 90% of the ones I see actually are present for that.”  [20:05] -Paula Reed 

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

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

In this episode of the Stronger Bones Lifestyle Podcast, we discuss what a DEXA scan is actually telling you about you and your bones. Today’s guest, Dr. Wendy Warner, a board-certified functional medicine practitioner and gynecologist. After 14 years of practicing conventional ObGyn care, Dr. Warner founded a collaborative holistic medical practice that provides nutritional counseling, genetic investigation and integrative functional medicine consultations. 

Not all scans are created equally because different manufacturers tend to find varying results which call into question the accuracy of all DEXA scans. Dr. Warner also points out that the recommendation to get a DEXA scan every 2 years after menopause puts women at risk of high levels of radiation exposure. With all this in mind, she focuses on bringing you the most effective strategies that you can implement today to naturally support your bone density and metabolism. 

Stress management, diet and the appropriate bioidentical hormones can help your bones grow stronger throughout menopause. Dr. Warner details her protocol for helping patients analyze their diet and habits to restructure into a lifestyle that will optimize not just your bone health but your overall well-being because healthy bones come from a healthy mind and body.

Key Takeaways:

[2:40] What a DEXA scan actually tells you

[3:30] The difference between your risk of fracture and your rate of fracture 

[5:25] FRAX score: is always reassuring versus the DEXA scan 

[9:40]The initial DEXA scan scores were based off the average sized white woman

[12:00] DEXA scans are high in radiation and should not be done too frequently 

[13:10] Manufacturers have varying results which questions the accuracy of all DEXA scans  

[14:20] The importance of the Stress management and DHEA for your bone health

[18:00] Choosing the appropriate bioidentical hormones 

[21:16] How to avoid acidic blood and PH buffering with a clean and balanced diet 

[24:10] Building strong bones on a vegan or vegetarian diet 

[28:20] Effectively and efficiently metabolizing and processing your hormones in menopause

[31:25] Methyl Regulators to include in your diet 

[36:20] Supporting your bone density and metabolism through the food you eat

[40:20] Reversing bone loss with lifestyle changes  

Where to Find Our Guest:

WendyWarnerMD.com

Instagram

Facebook

Memorable Quotes:

“If you really look at what a DEXA scan is telling you though, it’s telling you your risk of fracture,which is not actually the same as your rate of fracture and there’s a distinct difference there!”  [3:30]  - Dr. Warner

“It’s because you’ve lost testosterone from your ovaries and you have to rely on what’s coming from your adrenals, which is usually a lot less. So you lose muscle fairly quickly when you first become menopausal.”  [16:40] - Dr. Warner 

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

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

Today on the Stronger Bones Lifestyle Podcast, we discuss the biochemical imbalance caused by medications with Dr. Mihaela Gruita. She is a naturopathic pharmacist and with her program The Medicine Cabinet Makeover, Mihaela helps patients understand how their medications are causing deficiencies at the biochemical level. Often the side effects of drugs are worse than the problem they intend to solve. 

Digestion is at the root of health but it’s not about what you eat, it’s about what you are actually able to digest, absorb and assimilate into your body. Biochemical dysbiosis is at the root of all health problems and poor lifestyle habits is what sparks that imbalance. A healthy  gut means healthy bones and proper absorption of vital amino acids, vitamins and minerals that otherwise will be taken from your own body.

When patients are diagnosed with a disease, it can be tempting to reach for a prescription for a quick fix but allowing fear to rule your decision making leads to further injury to your health. The pharmaceutical industry often omits rare side effects if they are not discovered during trials because of limited test subjects. Understanding every side effect of your medications allows you to make informed decisions about your health so you can find long term solutions that address the root cause. In this episode, Mahaela uncovers the downstream effects of popular medications and arms you with the knowledge to confidently speak to your doctor about reexamining your prescriptions. 

Key Takeaways:

[2:30] Osteoporosis can be a side effect using acid reflux medications for too long

[5:20] PPI’s stop digestive enzyme that digest proteins into amino acid, needed to build bones

[6:00] If you’re nutrient deficient, your body will dissolve your bones to use as a mineral source

[18:30] Calcium without magnesium will precipitate and it absorbs into the soft tissue

[20:30] Vitamin-D is essential to absorb calcium and Vitamin-K distributes it into the bones

[24:30] Dairy is highly inflammatory and is not a good source of calcium for bone health

[40:10] Osteoporosis medications usually don’t prevent fractures and have terrible side effects

[48:20] Not enough doctors are doing post marketing reports on the side effects in their patients

[50:00] In studies with only 3000 people, rare side effects usually won’t be captured in the study

[55:00] On average patients are usually taking 3 different medications to treat one issue

Where to Find Guest:

Naturopathicpharmacist.com

IG: @naturopathicparmacist

Youtube

Memorable Quotes:
“If you don’t have enough nutrients in your body when your body needs calcium or magnesium or other minerals to manage inflammation or any other processes that are going on, it’s going to dissolve your bones, in order to free up the minerals it was storing into the system.   [6:10] -Debi Robinson

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

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

A diagnosis of osteoporosis does not determine the destiny of you or your bones. Today’s guest is Dr. Loren Fishman, medical director of the Manhattan Physical Medicine and Rehabilitation Center and author of Yoga for Osteoporosis. Modern medicine can improve the outer layer of bones but often lack the ability to strengthen the core that ultimately supports well-rounded bone health. Dr. Fishman has used Yoga as a treatment for women who have reversed bone loss without medication or nutritional intervention. 

Dr. Fishman has an ongoing study, 12 Poses vs. Osteoporosis which has proven an increase in bone density. However, the benefits of Yoga go beyond bone health. Studies have proven that Yoga effectively strengthens vascular flexibility, preserves cognitive function, and aids in longevity.  If you are wanting to learn more about the benefits of Yoga, this is the episode for you.

Key Takeaways:

[4:30] Yoga can stimulate bone growth in your 20’s and can reverse bone loss in your 60’s 

[7:00] In addition to bone growth, Yoga improves balance, anxiety, and posture

[7:50] A study proved that Yoga improves vascular flexibility, reducing stroke and heart attacks

[9:38] The osteocytes in your legs govern your appetite, which is why Yoga promotes weight loss 

[10:50] Rotation is completely safe for women suffering from osteoporosis or osteopenia 

[12:10] Safe spinal rotation involves having proper length and extension in the thoracic curve

[16:20] Yoga creates the compressive force necessary to cause bone remodeling

[18:40] Yogic movement dislodges arthritic deposits in the spine so they can be metabolized 

[26:19] Twisting the vertebrates strengthens them by putting pressure without breaking them

[35:40] Yoga creates stronger bones because it has 10-20 times greater pressure than gravity 

[37:40] You can reverse bone loss with the 12 poses which only take 12 minutes of your day

[40:30] Yoga done for 20-30 minutes every day can protect your cognitive function

Where to Find Guest:

Sciatica.org

manhattanphysicalmedicine.com

12 Poses vs Osteoporosis 

Yoga for Osteoporosis

Memorable Quotes:

“With the bisphosphonates, the outside of the bone does get better, the cortex it’s called, the periphery, the part that measures the bone mineral density but the inside part gets weaker! So 30-70% of the strength of the bone is donated by something that's getting weaker on the medicines.”   [13:15] - Dr.Fishman

“To me there is nothing in this world like yoga for osteoporosis, for bone health, for joint health because we load the joints from so many different angles and then we create that compressive and tensile force necessary to pull and push on the bones, to demand more every single day, which is what creates that stimulation for the bones to remodel.”  [16:15] -Debi Robinson

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

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

Welcome to the Stronger Bones Lifestyle Podcast. I am your host, Debi Robinson. I created this podcast to inspire women to reclaim their bone health because osteoporosis is not a life sentence and should not limit your quality of life. 

 After my own hip joint surgery caused my hip to collapse, I felt fragile. That feeling of fragility kept me from doing physical activities that I loved, leading me to settle into a sedentary lifestyle that worsened my bone density and strength. Once I discovered that I was more than my DEXA scan scores, I ventured into functional medicine and began my journey to rebuild my bones!

Bone remodeling is a response to the demands placed on your bones every day. If you have a diagnosis of osteoporosis or osteopenia, it can be reversed. Bone remodeling is a metabolic process that you have control over. Don’t think of your DEXA score as the end instead, it is an insight into the changes you need to make. In this show and episode to come, I will teach you how you can rebuild your bone density and break free from the mindset that you are fragile. 

Key Takeaways:

[0:48] At age 35 your bones tend to break down faster than they can rebuild

[2:00] Women in menopause usually see a 20% loss of bone density due to decreased estrogen

[3:00[ Understanding your DEXA scan results: Osteopenia versus Osteoporosis 

[4:50] Bone remodeling happens according to the demands placed on the bones every day

[6:50] Bone remodeling is a metabolic process that is determined by your lifestyle choices

[7:20] 55% of the population over 50 years old have bone density loss

[8:30] Balance declines once the communication between nerves and muscle break down 

[11:20]  Scores of negative 1 - 2.4 indicates osteopenia and negative 2.5+ is osteoporosis

[13:00] Diet, Posture and joint alignment heavily influence the health of your spine

[14:00] Stress fractures are typically caused due to muscles being dehydrated and inflexible 

[15:55] Your DEXA scan is not a sentence it’s a chance to improve the quality of your bones

Where to Find Guests:

Memorable Quotes:
“When you get this diagnosis and you are told that they are fragile or you feel that word fragile, that happens in the layer of the mind and once you have that feeling; you’re more likely to move less, and if you move less. If you don’t use it, you lose it because bone remodeling happens according to the demands that are placed on the bones every day all day.”  [4:40]

“Posture plays a huge role in the health of your thoracic spine because of the compressive force… it is the proper alignment that will create the exact load necessary to constantly create that stimulation for your bones to be strong.”   [13:05]

“Your DEXA scan is not a sentence” [15:55]



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

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

Today, I am sharing why I am so dedicated to helping women understand the root cause of their bone loss. Many women think their diagnosis is the end but wIth the right diet, sleep, and exercise, it is possible to stop, slow down, or even reverse bone loss. 

After I was told my hip joint collapsed I felt delicate and weak. I  was afraid of further injuring my hip and consequently stopped exercising which only worsened my condition. By healing my body as a whole and committing to a strengthening yoga routine, I not only regained flexibility but I no longer feel fragile.

I know what broken feels like, which is why I am equipping you with the tools to strengthen your bones or hopefully avoid bone loss altogether. Bone remodeling is a metabolic process which is why your diet, exercise, and lifestyle heavily influence the health of your bones. With simple lifestyle changes you can heal your gut and invigorate your bones again. I created this podcast to educate and inspire you because there is hope for a stronger, healthier, and more flexible tomorrow.

Key Takeaways:

[1:35] Until you experience bone loss, you take for granted that your bones are your foundation

[2:40] I treated my chronic pain with excessive advil use not knowing that it was harming my gut

[3:40] An osteoporosis diagnosis makes you feel too fragile to move and you become inactive

[7:50] The importance of safety when taking on a yogic practice to avoid further injuries 

[10:30] Understanding the effect of diet, sleep, and lifestyle on your bone health

[12:20] Your bone tissue begins breaking down as early as your 30’s

[13:10] A diagnosis is not  the end because you can stop, slow down or even reverse bone loss

[15:18] Inflammation, stress, toxicity & inactivity are just a few of the 7 root causes of bone loss

[18:25] There is no single treatment that will improve bone health, it requires a lifestyle change

[21:00] Calcium supplements won't work until you heal your body so it can utilize it effectively\

[24:20] Detox and focus on what needs to heal, your gut, bones, acidity, or your physical body

[25:20] Bones must be in alignment, Incorrect posture is a huge contributing factor to bone loss

Memorable Quotes:

“In order to keep those who I was teaching safe because safety was so key to me because  I knew what broken felt like and I knew how broken affects your life. So practicing and keeping our bodies strong and mobile and at the same time doing it in the safest manner possible is the real key for me.”  [7:55]

“When you are practicing something like yoga or anything where you’re going to be stretching muscles and joints and putting pressure on them, that you do it safely. Because there is one side where we do strengthening and that’s great but there is the other side where injuries can happen as well.” [9:50]

“Bone remodeling is really an act of metabolism. The bones are building, dissolving, building, dissolving and what we do all day, every day, either is contributing to building or contributing to dissolving.” [15:45]

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

• Instagram: @debirobinsonwellness
• Website: DebiRobinson.com
• Healthy Gut Healthy Bones Program
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

Are you ready to take control of your bone health and live stronger than ever? Welcome to Stronger Bones Lifestyle, the podcast designed for anyone who wants to prioritize their bone health and reclaim their vitality. Whether you're managing osteopenia, osteoporosis, or simply looking to prevent future bone issues, this podcast is for you. 

As someone who has faced my own bone health challenges, I understand the fear and uncertainty that come with these diagnoses. That’s why I’m here—to share practical, holistic solutions to help you manage and prevent bone issues naturally. 

Each episode is packed with expert advice, actionable tips, and insights into nutrition, lifestyle changes, and mindful movement, all aimed at helping you build stronger bones and a more confident, healthy life. Join me on this journey, and let’s strengthen your bones together!