The Bone Coach Osteoporosis & Bone Health Podcast

By Kevin Ellis

The Bone Coach Osteoporosis & Bone Health Podcast is dedicated to helping you understand all things related to diet, lifestyle, bone health, and how you can live and thrive with low bone densit

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How many episodes does The Bone Coach Osteoporosis & Bone Health Podcast have?

The podcast currently has 183 episodes available.

Best of The Bone Coach Osteoporosis & Bone Health Podcast

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Number 1: #2: Understand Your Bones First. Important To Know With Osteoporosis: Bone Function, Type & Ratio, Bone Cells, Bone Remodeling.
Understanding your bones after an osteoporosis diagnosis: function, type, ratio, foundation, and bone remodeling simplified.
October 11, 201915min
Number 2: #21: Diabetes and Osteoporosis w/ Dr. Beverly Yates + BoneCoach™ Osteoporosis & Osteopenia
BoneCoach™ Osteoporosis & Osteopenia - In this interview with Dr. Beverly Yates, we explore diabetes, its impact on the body, and how it can affect your bones and contribute to osteoporosis. =>>FREE Stronger Bones Masterclass (Gain Access Now!) =>>FREE 7-Day Osteoporosis Kickstart =>>Apply to join the Stronger Bones Solution Program w/ the BoneCoach™ Team *** Topics Covered 2:57: What's your story? How did you get into this field? 5:17: What is diabetes, what are the different types, and what causes it? 8:50: When people hear the words insulin resistance, what does that mean? 10:53: What are the contributors to diabetes? Is it just rising blood sugar? 13:37: What are some of the complications that come with diabetes? 16:25: Why is it that diabetes and blood sugar issues might impact osteoporosis? 18:27: How do fatigue and lower energy play into osteoporosis? 19:58: How do diabetes and blood sugar swings (especially while someone is sleeping) affect the quality of their sleep? 22:23: What do blood sugar swings look like throughout the day? 27:40: What is the Yates protocol? 29:45: How can people find your work? *** Resources Mentioned Find all resources mentioned and show notes @ =>>https://bonecoach.com/dr-beverly-yates-osteoporosis-diabetes *** What can you do to support your bone health and this podcast? 1. Hit the “Subscribe” Button. 2. Leave a review. Thank you! 🙂 3. Tell a friend.
November 18, 202134min
Number 3: #15 Osteoporosis Exercises. Build Bone, Prevent Fracture, Stop Falls. Crafting An Evidence-Based Approach w/ Dr. Lora Giangregorio PhD + BoneCoach™ Osteoporosis & Osteopenia
BoneCoach™ Osteoporosis & Osteopenia - In this interview with Dr. Lora Giangregorio PhD, we discuss evidence-based approaches to building bone, reducing fracture risk, and properly exercising with osteoporosis. =>>FREE Stronger Bones Masterclass (Gain Access Now!) =>>FREE 7-Day Osteoporosis Kickstart =>>Apply to join the Stronger Bones Solution Program w/ the BoneCoach™ Team *** Topics Covered 2:18 - Who is Dr. Lora Giangregorio 6:18 - Two different types of stimuli: muscle pulling on bone and impact. The most effective interventions use one or both in combination. 7:02 - How different sports affect your bones (including tennis) 8:27 - “The exercise program that a person with osteoporosis would do isn’t that different than one that someone that doesn’t have osteoporosis would do” (with the exception of activities that increase fracture) 11:48 - Impact exercises are hard to introduce for those who haven’t done it before 12:22 - Muscle pulls on bone to make them stronger 13:42 - What types of exercise builds bone? Research says resistance training and dynamic impact 14:09 - Swimmers and long-distance running don’t provide varied impact 15:04 - Best rep range and percentage of effort for bone-building? 15:48 - If just starting resistance training… start with good form and lower weight then build from there. 17:22 - The studies that show an effect are more intense in the 5-10 range. 20:45 - Can you target specific areas with exercise, or does bone-building occur universally? Bone response tends to be site-specific. 21:39 - Spine has much more trabecular bone which is much more metabolically active and likely to respond first. Harder in femoral neck. 24:53 - Liftmor study: types of lifts used 26:29 - Two things for preventing fracture? Increase bone strength and reduce applied loads 29:15 - Why it’s tricky to interpret spinal bone density over time? Be wary of big changes in short periods of time. 29:52 - Osteoarthritis, spinal stenosis, scoliosis, ankylosing spondylitis… working around. 32:30 - As the risk increases… so too does the need for an exercise physiologist. 33:38 - What is BoneFit? 2-day workshop for exercise physiologists and physical therapists to help reduce risk of fracture. 38:41 - “Twisty or flexy”... a new medical term! (jk) 39:08 - Lora’s work with Osteoporosis Canada 40:43 - What’s the “one” exercise program for everyone with osteoporosis. 48:50 - Axial loading (overhead lifts) with vertebral fracture… proceed with caution. 51:27 - Hopping and jumping for BMD… what to do first. 53:41 - Weighted vests. Why Lora wouldn’t go out walking with one. 58:30 - Where you can find Lora and her work. *** Resources Mentioned Find all resources mentioned and show notes @ =>>https://bonecoach.com/osteoporosis-exercises-lora-giangregorio/ *** What can you do to support your bone health and this podcast? 1. Hit the “Subscribe” Button. 2. Leave a review. Thank you! 🙂 3. Tell a friend. Credits Music from https://filmmusic.io "Werq" by Kevin MacLeod https://incompetech.com)License: CC BY (http://creativecommons.org/licenses/by/4.0)
May 14, 20201h 4min
Number 4: #13: Yoga, Pilates, & Safe Exercise For Osteoporosis. Preventing Fracture. Absolutely Avoid These Moves. What Builds Bone. Best & Worst Yoga Poses. Interview w/Dr. Sherri Betz + BoneCoach™ Osteoporosis & Osteopenia
BoneCoach™ Osteoporosis & Osteopenia - Dr. Sherri Betz shares how to approach incorporating safe yoga, pilates, exercise, and physical therapy into your osteoporosis plan and bone-building routine. =>>FREE Stronger Bones Masterclass (Gain Access Now!) =>>FREE 7-Day Osteoporosis Kickstart =>>Apply to join the Stronger Bones Solution Program w/ the BoneCoach™ Team *** Topics Covered 3:02 - How Sherri’s developed a passion for helping people with osteoporosis 8:50 - What are yoga and pilates? 12:07 - What are prerequisites for starting a yoga or pilates practice? 13:12 - Can you hinge at the hips without bending at the spine… very important for protecting from fracture. 13:58 - If you have back pain, it needs to be addressed before loading your bones. 14:07 - How to build a safe exercise routine to avoid fracture (spine and fracture are most vulnerable) 14:44 - Spine protection & fall prevention are two most important concepts 16:34 - How to challenge yourself with resistance and strength training safely (good form is a must) 17:23 - What builds muscle strength also builds bone. 17:31 - If you’re doing 20-30 reps of something, you’re building endurance 18:51 - One of Sherri’s favorite exercises: heel raises standing on one leg 19:35 - Strengthen the thoracic spine helps build bone in the spine 20:34 - Difference between the lumbar spine and the thoracic spine 25:29 - Distance from hip to rib could be an indicator of lumbar fracture 27:01 - Why it’s important to heal properly if you have fractured 28:03 - Sinaki study. Exercise is better than kyphoplasty for prevention of future fractures. 30:05 - Safe exercise we be doing and which ones we should absolutely avoid 30:44 - Yoga favorites: Tree pose, half moon, triangle pose (as long as you don’t let spine round), warrior 3 pose and others 32:44 - Yoga poses to avoid: Forward fold, deep twist with excessive assistance with hands, pigeon pose (depends on hip mobility), overpressure, shoulder stand, and plow 36:07 - Stenosis vs osteoporosis 36:28 - For scoliosis… the schroth technique is helpful. 38:21 - Sherri’s favorite Pilates exercises. Single-leg kick, push-ups, side bend, shoulder bridge, leg pull (great for hips and spine), the swan, double leg kick, swimming (pilates) 39:56 - Sinaki research. Less fractures in those who do extension work. Greater numbers of fractures in people who practice flexion exercises. 40:29 - Water exercises don’t build bone 41:13 - Walking is good for maintaining bone health and for longevity and well-being but it doesn’t build bone. 41:55 - Strength training builds bone and muscle strength. Endurance exercise for the heart. 42:48 - Bone density gains of any amount, even not losing, are a win. 44:19 - Where to find Sherri *** Resources Mentioned Find all resources mentioned and show notes @ =>>https://bonecoach.com/yoga-pilates-osteoporosis-with-sherri-betz *** What can you do to support your bone health and this podcast? 1. Hit the “Subscribe” Button. 2. Leave a review. Thank you! 🙂 3. Tell a friend. Credits Music from https://filmmusic.io "Werq" by Kevin MacLeod https://incompetech.com)License: CC BY (http://creativecommons.org/licenses/by/4.0)
April 17, 202051min
Number 5: #1: Start Here After Being Diagnosed With Osteoporosis. What To Expect. My Story. BoneCoach™ Osteoporosis & Osteopenia
BoneCoach™ Osteoporosis & Osteopenia - Maybe you’ve just been unexpectedly diagnosed with osteoporosis…Or maybe you’ve had low bone density for a long time and you realize things still aren’t right in your body for optimal bone health… =>>FREE Stronger Bones Masterclass (Gain Access Now!) =>>FREE 7-Day Osteoporosis Kickstart =>>Apply to join the Stronger Bones Solution Program w/ the BoneCoach™ Team And you’re looking for answers…You’re looking for the information, research, and solutions to help point you in the right direction of better bone health. That’s what this podcast is all about. We’re going to cover a range of topics and how they impact our bone health and general health including: stopping and preventing bone loss, osteoporosis, osteopenia, gut health, hormones, stress, sleep, diet, genetics, DEXA scans, bone mineral density, fracture risk, T-scores, lab testing, nutrients, exercise, celiac disease, crohn’s disease, ulcerative colitis, arthritis, autoimmunity, toxins, sugar, inflammation, medications and more. I'll share the research, bone health expert interviews, answer questions from our Bone Coach Community, and share tips of what I’ve seen work well with my clients...all to help you figure out how to get the conditions right in your body to better your bones. In this episode I also share my personal story of being diagnosed and how I was able to turn my health around and change my mindset and perspective. *** Resources Mentioned Find all resources mentioned and show notes @ =>>https://bonecoach.com/diagnosed-with-osteoporosis/ *** What can you do to support your bone health and this podcast? 1. Hit the “Subscribe” Button. 2. Leave a review. Thank you! 🙂 3. Tell a friend. Disclaimer I'm not a medical doctor and this osteoporosis podcast should not be considered medical advice. Always consult with your team of medical practitioners before making changes to your diet, lifestyle, supplements, and medications. Credits Music from https://filmmusic.io "Werq" by Kevin MacLeod https://incompetech.com)License: CC BY (http://creativecommons.org/licenses/by/4.0)
October 08, 201917min