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.

Why do so many women after 50 feel tired, gain weight, and lose strength even when they are doing everything right?

Is bone loss really just about aging, or is something deeper happening inside the body?

Could hidden hormonal and metabolic imbalances be driving your symptoms and affecting your bone health?

If you feel “off” at midlife and cannot quite explain why, this episode is for you.

In this conversation, we explore why bone loss after menopause is not just about aging or calcium deficiency, and why focusing only on bone density can miss the bigger picture.

Dr. Kyrin Dunston, board-certified OBGYN and functional medicine expert, shares how chronic fatigue, weight gain, hormone imbalance, and metabolic dysfunction led her to discover the power of root-cause medicine. In this episode, we explore how hormones, gut health, stress, and nervous system dysfunction can impact energy, aging, bone health, and osteoporosis risk in women over 50.

Topics Covered

00:00 – Why So Many Women Feel “Off” After 50

03:31 – Dr. Kyrin Dunston’s Personal Health Crisis

06:50 – Leaf and Branch Medicine vs Root Cause Medicine

10:59 – What Is Hormonal Poverty?

14:44 – Why Testing Matters for Women’s Hormones

21:41 – Hormones and Bone Health Beyond Estrogen

24:15 – Metabolism, Muscle Loss, and Bone Density

25:50 – The Role of Testosterone in Women’s Bone Health

28:56 – Chronic Stress, Cortisol, and Bone Loss

29:44 – Gut Health and Nutrient Absorption

35:43 – Creating Hormonal and Metabolic Prosperity

Resources Mentioned

Dr. Kyrin Dunston

Website: https://www.midlifemetabolisminstitute.com/

Hormone Poverty Quiz: https://bit.ly/hormonepovertyquiz

Podcast: Hormone Prosperity Podcast with Dr. Kyrin Dunston

YouTube: https://www.youtube.com/@KyrinDunstonMD

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

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?

Subscribe so you never miss an episode.

If this resonated, leave a comment and share this with another woman navigating midlife changes, weight gain, low energy, or bone loss.

Medical Disclaimer

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

Are you doing everything right for your bones but still not seeing progress?

Could chronic stress and self-pressure be quietly interfering with your bone health?

What if building stronger bones starts with alignment, not just effort?

In this conversation, we explore why pushing harder is not always the answer for stronger bones. We discuss how chronic stress, self-criticism, emotional overload, and nervous system dysregulation can impact your bone health journey in ways lab markers alone cannot measure.

Elaine shares how her own thyroid diagnosis, health crisis, and major life transitions led her to develop the Get Quiet Way, a practical framework that helps women reduce stress load, reconnect inward, and make more aligned health decisions.

We also unpack how many women spiral on the same medications and protocols for years without reassessing the bigger picture. You will learn how intention, awareness, and self-compassion can influence how your body responds to exercise, nutrition, hormones, and stress.

Topics Covered

00:00 - Episode Start

03:22 – Introduction to Elaine Glass and the Get Quiet Way

05:09 – What the Labyrinth Teaches About Self-Reflection and Healing

10:41 – Lab Tests Versus Inner Awareness

11:16 – Spiraling on the Same Medication and Protocols

12:45 – First Practical Step Toward Change

13:22 – No More Beating Yourself Up

13:22 – When Heavy Weights Feel Like Too Much

18:20 – Leading by Example Even When You Are Not at Your Strongest

21:08 – Building a Personal Self-Care Team

23:22 – Why Sitting Quietly Can Feel Uncomfortable

25:44 – Embracing Uncertainty Instead of Control

34:19 – You Are Not Alone on This Journey

Resources Mentioned

Elaine Glass

Website

https://elaineglass.com

Book

Get Quiet

https://elaineglass.com/book/

Instagram

https://www.instagram.com/elaineglass.author

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 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.