The Bone Coach Osteoporosis & Bone Health Podcast

Have you ever wondered if your skin could reveal what's happening inside your body?

Could gut health be impacting your bones, inflammation levels, and long-term health more than you realize?

What if signs of aging skin were actually warning signs of future disease?

In this episode, Kiran Krishnan, Research Microbiologist, Microbiome & Human Nutrition Expert, Co-Founder of Microbiome Labs, and Chief Scientific Officer at Microbiome Labs, joins us to explore the surprising connection between the gut microbiome, skin health, inflammation, and osteoporosis.

We'll learn how changes in your microbiome can affect everything from immune function and chronic disease risk to bone loss and healthy aging. Kiran also explains the emerging concept of "leaky skin," why aging skin may be a predictor of disease, and practical ways to support your microbiome for better overall health.

Whether you're dealing with osteoporosis, inflammation, digestive issues, or simply want to age well, this conversation offers a fascinating look at how your body's ecosystems work together.

Topics Covered

1:23 – Meet Kiran Krishnan
2:16 – From Researcher to Microbiome Founder
5:36 – Why the Microbiome Matters
8:51 – Why We're Walking Rainforests
9:11 – How Microbiomes Shape Every Organ
13:09 – Aging Skin Predicts Disease Risk
15:28 – Leaky Skin and Inflammation
17:40 – Leaky Skin and Osteoporosis
18:50 – Supporting a Healthy Skin Microbiome
21:53 – Microbiome-Friendly Skincare and SIV
23:27 – How Beneficial Microbes Communicate
27:40 – The Gut-Skin-Immune Connection
31:36 – Immune System and Bone Health
33:10 – Menopause, Inflammation, and Bone Loss
34:20 – Probiotics, Prebiotics, and Bone Health
35:19 – Benefits of Saccharomyces Boulardii
38:10 – Why We Need More Microbes
39:16 – Learn More About Microbiome Health

Resources Mentioned

Kiran Krishnan Instagram:
https://www.instagram.com/kiranbiome/

SIV Skin Microbiome Support:
https://www.sivcare.com/

Microbiome Labs:
https://microbiomelabs.com/

Free Resources From Bone Coach™

=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

Want More Content Like This?

Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

Medical Disclaimer

The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Can low testosterone increase your risk of osteoporosis and heart disease?

Is testosterone replacement therapy safe after 40?

What blood markers should men be checking for optimal longevity?

In this episode, Dr. Tracy Gapin joins us to break down testosterone, hormone balance, and performance optimization for men over 40.

We discuss how low testosterone affects bone density, muscle mass, metabolism, cardiovascular health, and prostate risk, and why many men today are experiencing hormone decline.

Dr. Gapin explains the difference between natural hormone support and TRT, the risks and benefits of testosterone replacement therapy, and how advanced diagnostics guide personalized strategies.

We also explore environmental toxins, endocrine disruptors, and how hormone health impacts longevity and quality of life.

If you want to understand how hormones influence bone health and aging, this episode is essential listening.

Topics Covered

0:00 – Introduction to Dr. Tracy Gapin and health optimization
 3:04 – What “health optimization” really means after 40
 7:18 – Advanced diagnostics and key blood markers for longevity
 8:19 – Why testosterone, thyroid, and vitamin D impact bone health
 15:28 – Testosterone and estrogen balance in men
 16:05 – Natural ways to support healthy testosterone levels
 20:26 – Endocrine disruptors and environmental toxins
 23:48 – Lifestyle strategies vs testosterone replacement therapy
 27:07 – TRT vs steroids explained
 32:47 – Does TRT shut down natural production?
 34:54 – Risks of low testosterone
 36:00 – Cardiovascular protection and hormone optimization
 39:14 – Testosterone, bone density, and prostate health
 42:26 – Peptides and longevity medicine

Resources Mentioned

Website: GapinInstitute.com
 Free Resource Page: GapinInstitute.com/launch 

Includes:
 • Free copy of Male 2.0 (bestselling book)
• High Performance Health Handbook
• Peptide Guide
• Copy of his TED Talk
• Longevity Masterclass
• Free call with his team

Free Resources From Bone Coach™

=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

Want More Content Like This?

Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

Medical Disclaimer

The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Is your indoor air silently impacting your health?

Could mold, cooking pollutants, and wildfire smoke be affecting your bones and sleep?

Why do most HVAC systems fail to clean the air you breathe?

In this episode, Mike Feldstein, founder of Jaspr, explains why indoor air quality is one of the most overlooked health factors.

We break down mold exposure, off-gassing from new homes, why furnace filters don’t solve the problem, and how industrial-grade filtration can improve sleep and recovery.

If you care about optimizing bone health, recovery, and longevity, this episode adds a powerful missing piece.

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Topics Covered

00:00 – What Jaspr is and why it was created
 04:41 – Why indoor air can be dirtier than outdoor air
 07:58 – How much air we breathe daily and why it matters
 10:14 – Mold in homes and hidden exposure
 14:52 – Why furnace filters don’t clean your air
 21:28 – How Jaspr filtration works (HEPA + Carbon + Sensors)
 25:19 – Why your lungs become the filter
 29:47 – Why most people never change air filters
 34:00 – Sleep study results and improved deep sleep

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Shownotes @https://bonecoach.com/blogs/podcast/how-clean-air-improves-sleep-hormones-and-bone-health-w-jaspr-founder-mike-feldstein-jaspr-indoorairquality-moldexposure 

Resources Mentioned

Jaspr Air Purifier
 https://jaspr.co

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Free Resources From Bone Coach™

=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

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Want More Content Like This?

Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

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Medical Disclaimer

The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Are your sugar cravings actually a sign your body needs something deeper?

Why do so many women feel stuck in cycles of self-sabotage around food and health?

And could stress, low serotonin, or nutrient deficiencies be driving your cravings?

In this episode of the Bone Coach™ Podcast, Kevin Ellis sits down with registered dietitian and mindfulness expert Gina Worful to unpack the real science behind cravings, willpower, stress, serotonin, and nervous system regulation.

You’ll learn why cravings are often biological signals instead of personal failures, how stress impacts appetite, and why nutrients like magnesium, calcium, and vitamin D support both mood and bone health.

Gina also breaks down the 4 different types of cravings and practical ways to stop feeling powerless around food.

Topics Covered

00:00 Introduction to food cravings and self-sabotage
02:06 Why most diets fail long-term
02:38 The problem with using willpower to stop cravings
08:15 Why curiosity works better than shame around food
10:30 How your environment shapes eating habits
12:26 Navigating healthy eating with family and partners
16:00 The 4 different types of cravings explained
17:00 Food-based cravings and low blood sugar
20:57 Serotonin deficiency and sugar cravings
24:25 Nutrients that support both serotonin and bone health
24:39 Stress, cortisol, and nervous system cravings
29:00 Emotional eating and subconscious food memories
33:00 Practical tools to stop feeling powerless around food
37:55 Gina’s work building homes for families in Mexico
41:12 The universal connection between people and healing

Resources Mentioned

Shownotes @https://bonecoach.com/blogs/podcast/your-sugar-cravings-could-be-a-sign-of-weak-bones-w-gina-worful-bone-coach-mastering-mindfulness-conquering-cravings-serotonin-food-based-cravings

Mastering Mindfulness Institute
 https://masteringmindfulness.institute

Gina Worful Instagram
 https://www.instagram.com/gina.worful/

Free Resources From Bone Coach™

=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

Want More Content Like This?

Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

Medical Disclaimer

The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Are you eating less but gaining weight after 40?

Is calorie cutting slowing your metabolism?

Could low protein intake be accelerating bone loss?

After 40, metabolism changes. Muscle declines. Hormones shift. And the old strategy of eating less often works against you.

In this episode, we explain why protein is critical for midlife women, how blood sugar stability protects both metabolism and bone health, and why under-eating can lead to muscle loss, slower fat burning, and weaker bones.

If you are over 40 and trying to lose weight without sacrificing muscle or bone density, this episode is essential.

Topics Covered

00:00 – Why eating less worked in your 20s but backfires after 40
 04:15 – The metabolism shift during perimenopause and menopause
 08:40 – Muscle loss in midlife and why it accelerates each year
 12:05 – The psychology of “less equals weight loss” and why it’s outdated
 16:08 – How undereating harms bone density and muscle mass
 17:12 – Why adding protein can actually support fat loss
 19:30 – Building muscle without extreme workouts
 23:45 – Blood sugar stability and reducing sugar cravings naturally
 28:10 – How metabolism, hormones, and bone health connect
 32:20 – Practical nutrition shifts midlife women can start today

Resources Mentioned

Shownotes @https://bonecoach.com/blogs/podcast/why-eating-less-after-50-is-hurting-your-bones-w-nagina-abdullah-bonecoach%E2%84%A2-osteoporosis-osteopenia

Masala Body
Five Day Metabolism Boost for Midlife Women
 MasalaBody.com/boost

Instagram

https://www.instagram.com/masalabody/

Free Resources From Bone Coach™

=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

Want More Content Like This?

Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

Medical Disclaimer

The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Are you working out harder but seeing fewer results after 40?

Could poor sleep be sabotaging your fat loss, muscle, and bone health?

Is your body stuck in stress mode without you realizing it?

After 40, recovery becomes more important than intensity.

In this episode, Anthony Balduzzi breaks down how sleep regulates anabolic and catabolic hormones, the hormones that build muscle and bone versus the ones that break them down.

We explore why under-recovery keeps the body in a sympathetic stress state, how that affects fat loss, and why high-intensity training without proper sleep can eventually backfire.

If you are busy, caregiving, working full-time, or simply trying to stay healthy while managing a full life, this conversation will help you understand the five foundations of health over 40 and how to prioritize them.

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Topics Covered

00:00 – Why health over 40 requires a different strategy
 06:57 – Balancing health while caregiving, working, and aging
 07:58 – How sleep balances anabolic and catabolic hormones
 08:31 – Why under-recovery makes fat loss harder
 12:10 – The sympathetic stress state and hormone disruption
 18:40 – High-intensity training vs recovery
 24:20 – The 5 foundations of healthy living after 40
 32:15 – Why sleep must come before diet and exercise optimization

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Resources Mentioned

FREE 7-Day Osteoporosis Kickstart Guide

BoneCoach.com

Fit Mother Project
 https://www.fitmotherproject.com

Fit Father Project
 https://www.fitfatherproject.com

Dr. Anthony Balduzzi Instagram
 https://www.instagram.com/fitfatherproject

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Free Resources From Bone Coach™

=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

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Want More Content Like This?

Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

━━━━━━━━━━━━━━━━━━━━━━━━━━

Medical Disclaimer

The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Is your gut health affecting your bone density?

Can improving your microbiome support stronger bones and better aging?

What role does fiber play in reducing inflammation and protecting bone health?

Most people think osteoporosis is only about calcium and hormones. But research now shows your gut microbiome plays a powerful role in bone remodeling, immune balance, inflammation, and nutrient absorption.

In this episode, I speak with Dr. Roshini Raj, board-certified gastroenterologist and author of Gut Renovation, about the gut-bone connection and how your microbiome impacts bone strength, aging, immunity, and overall health.

We discuss short-chain fatty acids, fiber intake, inflammation, sleep, stress, and why gut health may be a missing piece in osteoporosis prevention.

If you want to understand how improving your microbiome can support bone density and long-term resilience, this episode is for you.

Topics Covered

00:00 – Introduction to Dr. Roshini Raj and the microbiome
06:54 – Surprising microbiome research findings
11:02 – How gut health impacts bone remodeling
14:09 – The role of fiber as a prebiotic
19:01 – Why most Americans are fiber-deficient
23:29 – Practical steps to improve your microbiome
27:44 – Microbiome age versus chronological age
31:50 – The future of probiotics and disease prevention

Resources Mentioned

Gut Renovation by Dr. Roshini Raj
 https://gutrenovation.net

YayDay Digestive Super Supplement
 https://www.myyayday.com

Dr. Roshini Raj on Instagram
 https://www.instagram.com/drroshiniraj

Yay Day
 myyayday.com
 Use code BONECOACH for 15% off

Free Resources From Bone Coach™
=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

Want More Content Like This?
 Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

Medical Disclaimer
 The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Is Tai Chi just for older adults?

Can Tai Chi regulate stress and reduce inflammation?

What if 10 minutes a day could improve resilience, balance in older age, and lower your risk of falls?

Many people dismiss Tai Chi and Qigong as slow or outdated practices. Some assume they are only for seniors. But these ancient movement systems were designed to build strength, regulate the nervous system, and support long term vitality.

In this episode, I speak with Dr. Pedram Shojai, founder of Urban Monk, a former Taoist monk and Doctor of Oriental Medicine, about how simple daily practices can dramatically shift stress biology and overall health.

If you want a practical, sustainable approach to building resilience and protecting your health before problems show up, this episode will expand your perspective.

Topics Covered

00:00 Episode Start
03:01 From Taoist Monk to Functional Medicine
05:35 Why Lifestyle Beats Quick Fixes
11:30 Stillness and Stress Reduction
15:43 What It Means to Be a Monk
26:23 Why Meditation Feels Difficult
30:07 Tai Chi and Qigong for Healthy Aging
34:00 Environmental Toxins and Modern Health
38:46 What Real Health Care Means

Resources Mentioned

The Urban Monk
 https://theurbanmonk.com

Instagram
https://www.instagram.com/drpedramshojai

Shownotes @https://bonecoach.com/blogs/podcast/tai-chi-for-bone-health-heres-what-the-research-shows-w-dr-pedram-shojai-urban-monk-podcast-urban-monk-academy

Free Resources From Bone Coach™
=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

Want More Content Like This?
 Hit the “Subscribe” button so you never miss an episode.
 If this resonated with you, leave a comment and share this with another woman navigating menopause or bone loss.

Medical Disclaimer
 The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.

Why is migraine the leading cause of disability in women under 50?

Why do medications often stop working over time?

What if inflammation, nutrient deficiencies, sleep disruption, or toxin overload are driving your headaches?

Many women are told migraines are hormonal, genetic, and that medication is the only answer.

But what if the pain is a signal of deeper imbalance?

In this episode, I speak with Dr. Amelia Scott Barrett, MD, Stanford-trained neurologist and founder of Migraine Relief Code, who takes a root-cause approach to migraine recovery.

We explore brain inflammation, gut health, mitochondrial function, deep sleep, and how data can help personalize your healing plan.

If you are ready to move beyond symptom management and understand what is truly driving your migraines, this episode will expand your perspective.

Topics Covered

00:00 Episode Start  

00:00 Migraine as the Number One Cause of Disability in Women Under 50  

03:52 A 30-Year Neurologist’s Turning Point  

06:00 Nutrient Deficiencies and Brain Energy Demands  

06:59 Inflammation, Leaky Gut, and Toxin Exposure  

08:50 Tracking Deep Sleep with Smart Devices  

10:00 Why Deep Sleep Impacts Brain and Bone Health  

14:21 Vitamin B2 and CoQ10 for Migraines  

16:29 Vitamin D for Memory, Mood, and Migraine Prevention  

20:48 Magnesium and Neurological Overfiring  

22:41 Advanced Brain Imaging Tools  

25:48 Functional Medicine and Root Cause Testing  

27:08 How to Find and Fix Hidden Causes of Headaches

Resources Mentioned

Dr. Amelia Scott Barrett

Website

https://ameliascottbarrettmd.com/

Headache Quiz

https://www.theheadachequiz.com

Instagram

https://www.instagram.com/ameliascottbarrettmd

YouTube

https://www.youtube.com/@AmeliaScottBarrettMD

Shownotes @https://bonecoach.com/blogs/podcast/why-migraine-medications-stop-working-and-what-actually-help-w-dr-amelia-barrett-md-headache-neurologist-migraine-relief-code

Free Resources From Bone Coach™

=>>FREE Stronger Bones Masterclass (Gain Access Now!)

=>>FREE 7-Day Osteoporosis Kickstart

=>>Apply to join the Stronger Bones Solution Program w/ the Bone Coach™ Team

Want More Content Like This?

Here’s how you can help me continue producing content to help you improve your bone health and build stronger bones:

Hit the Subscribe button and the bell so you never miss an episode.

If you found this episode helpful, leave a comment and share it with a woman navigating migraines, chronic illness, inflammation, or midlife health challenges.

Medical Disclaimer

The information contained within this episode is for educational purposes only and should not be considered medical advice. Always consult with your healthcare provider before making changes to your diet, lifestyle, or supplement routine.

Can insomnia increase bone loss and fracture risk?

Does chronic stress and high cortisol weaken bones after menopause?

Can improving sleep and breathwork actually support bone density and bone formation?

If you are a woman over 50 struggling with poor sleep, stress, or osteoporosis, this episode is for you.

In this conversation, we explore why sleep deprivation and circadian disruption directly impact bone remodeling. Research shows that just three weeks of sleep restriction reduced P1NP, a critical marker of bone formation, meaning your body may build less bone when sleep is impaired.

Stefanie Broes, CEO and Co-Founder of Moonbird, joins the show to explain how breathwork and nervous system regulation lower cortisol, improve sleep quality, and support recovery.

If you are concerned about osteoporosis, osteopenia, menopause-related bone loss, insomnia, or stress, this episode connects the dots between nervous system health and stronger bones.

Topics Covered

00:52 Introduction to Stefanie Broes and Moonbird

03:38 The Science Behind Breathwork

05:38 Cortisol, Chronic Stress, and Bone Density

13:47 Growth Hormone Release During Sleep

13:47 You Can Breathe Yourself to Sleep

15:52 Study on Sleep Restriction and Decreased P1NP

19:32 Simple Breathwork Exercises

21:51 Who Can Benefit from Breathwork

21:51 Future of Breathwork Technology

Guest Resources

Moonbird

https://moonbird.life

Instagram

https://www.instagram.com/moonbird.life

Use Code BONECOACH for 10 dollars off

Book Mentioned

Breath by James Nestor

Free Resources From Bone Coach™

FREE Stronger Bones Masterclass

https://strongerbonesmasterclass.com

FREE 7 Day Osteoporosis Kickstart

https://bonecoach.com

Apply to Work With Our Team

https://bonecoach.com/apply

Want More Content Like This?

Hit the Subscribe button so you never miss an episode.

If this conversation resonated with you, leave a comment and let me know what stood out most.

Share this episode with a woman navigating osteoporosis, osteopenia, thyroid issues, menopause, or feeling stuck in her bone health journey.

Medical Disclaimer

The information contained within this episode should not be considered medical advice. Always consult with your healthcare team before making changes to your diet, lifestyle, or supplement routine.