Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 72, host Debi Robinson welcomes Dr. Bahar Amin, a a board certified functional anti-aging, metabolic regenerative, and family doctor, to discuss the importance of hormone awareness and management for women's health, particularly during perimenopause.

As a conventionally trained physician who takes a holistic and integrative approach in managing patient health, Dr. Bahar shares her passion for empowering women with knowledge about the hormonal changes, imbalances, and symptoms experienced during perimenopause. She emphasizes the need to address root causes rather than relying solely on medications to treat symptoms such as mood swings, fatigue, weight gain, and sleep problems.

Throughout the episode, Debi and Dr. Bahar delve into the role of hormones in bone health, discussing the benefits of bio-identical hormone therapy in preventing osteoporosis. They also highlight the importance of functional labs to assess hormones, stress levels, and overall health during perimenopause. Dr. Bahar shares her signature program for menopausal women, which focuses on personalized support, functional tests, and supplements to address individual needs.

Join Debi and Dr. Bahar as they shed light on the misconceptions surrounding hormone replacement therapy and emphasize the significance of lifestyle factors, such as stress management, diet, and sleep, in conjunction with hormone therapy for optimal health during perimenopause and beyond.

Key Takeaways:
[1:28] Perimenopause and bone loss
[3:16] When does perimenopause start
[4:47] Early symptoms
[6:23] Root causes of symptoms
[8:30] Managing the symptoms
[10:31] Cortisol
[11:19] Functional labs to run and what she finds in them
[13:09] Metabolites
[14:59] Hormones – prescribing, misinformation, and when to take them
[24:20] Her recommendations
[25:13] Diet
[26:38] Food sensitivities and foods to avoid inflammation
[29:43] Nutrients

Where to Find Guest:
Website
Instagram

Memorable Quotes:
"It's not jut replacing the hormones but making sure the body is breaking it down and getting rid of the excess." [13:53] - Dr, Bahar

"And hormones are critical to bone health." [16:29] Debi

"Hormones are very important and the sooner we start the better outcome with presentation of osteoporosis." [17:35] - Dr. Bahar

"Hormones can really be empowering for women in addition to the right lifestyle." [32:18] - 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 71, host Debi Robinson dives deep into the crucial topic of bone health supplements. Debi shares her wealth of knowledge on how to support bone health naturally and why it's critical to "test, don't guess" when it comes to supplementation.

In this solo episode, Debi explains the importance of running functional labs to uncover hidden root causes of bone loss and building effective protocols for osteoporosis. She also discusses the critical role of nutrition and provides actionable advice on optimizing your diet.

Join Debi as she highlights the importance of specific supplements that support digestion, probiotics, vitamins, and minerals essential for bone health and delves into digestive enzymes and the Four Musketeers of bone health.

Key Takeaways:
[0:56] Functional labs
[1:53] Purpose of supplements
[2:09] Farming practices and the issues with the food we eat
[3:22] The first “supplement” you should focus on
[4:05] Supporting digestion with supplementation
[5:23] Digestive habits
[6:51] Probiotics
[9:20] Prebiotics
[9:59] Leaky gut
[11:32] Vitamin and minerals and the four Musketeers of bone health
11:43] Calcium
[13:17] Magnesium
[13:39] Vitamin D
[14:14] Vitamin K
[15:18] Mineral support
[15:49] Fish oil and managing inflammation
[18:16] One supplement to avoid
[20:05] What really matters
[20:37] Others supplements – collagen
[23;11] In summary

Show Notes:
Ep 68: Dr Priya Bone Endocrinologist: Part Two: Medications
Microbiome Mojo
Megaspore Probiotic

Memorable Quotes:
"Test don’t guess, otherwise its like a whackamole of I think I have this and I think I have this!" [1:15]

"Our food is the biggest and the most powerful way that we can support health in our body." [2:37]

"The best way to get nutrients for your bones is to eat them in foods." [3:54]

"It's not about eating food for your bones its about digesting absorbing and assimilating that food to be delivered to your bones." [6:37]

"Hydrated bones will be bendable and not breakable." [15:44]

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 70, host Debi Robinson dives into a crucial and deeply personal topic: the powerful connection between gut and bone health. This solo episode uncovers some of the hidden factors influencing bone loss and empowers listeners to take control of their bone health.

Today Debi highlights specific conditions like inflammation and stress, detailing how they contribute to bone deterioration. She also explores the significant impact of digestive support medications and how they may lead to further gut issues and, consequently, bone loss.

As Debi delves deeper, she shares the enlightening realization that addressing the physical symptoms is only a part of the solution. The episode touches on the importance of understanding your emotional and psychological well being and the role they could play in gut health. Debi provides actionable advice on how to begin to reprogram past emotional trauma to foster long-term healing and improve overall well-being.

Key Takeaways:
[0:51] Why this topic today
[1:29] 7 root causes of bone loss
[1:33] Inflammation
[1:55] Stress
[3:05] Other causes
[4:15] What I've noticed lately
[6:15] Digestive support medications
[7:52] Deeper gut issues and bone loss
[11:45] The Why and the Trust
[13:34] The big A-Ha
[13:58] The unseen aspects of gut health
[15:22] The personality of many women with gut health
[18:54] How to reprogram our younger self

Memorable Quotes:
"Stress can also be stress in our body. Where are there things happening in our body that is stressful for our system? That is causing our bones to release the minerals they store in order to manage the condition that’s happening inside?" [2:01]

"Stress is not just what happens in your mind its also what happens in your body and its one of the root causes of bone loss." [2:58]

"We are a mind body complex, we are not just this physical body." [16:23]

"Starting to pay attention to the skeletons in your closet is really critical to your current skeleton." [20:39]

[It's about dealing with the skeletons in your closet so you can uncover the why." [24:10]

"When we manage the stress of the mind, we manage the biochemistry, we manage what happens downstream, and that’s in your body, in your beautiful bones." [25:33]

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 69, Debi welcomes back Dr. Priya Krishnamurthy, esteemed endocrinologist to answer more questions about bone health, osteoporosis and endocrinology.

With a background in internal medicine, preventative medicine, and public health, Dr. Krishnamurthy has been in practice since 2008 and combines clinical endocrinology, lifestyle medicine, functional medicine, and mind-body medicine to provide a holistic approach to bone health. Today she and Debi discuss the critical importance of stress management for overall bone health and the biomechanics behind it as well as the role of various mineral supplements.

The conversation shifts to the importance of protein intake, discussing the right amounts needed to prevent muscle loss and support bone health. Debi and Dr. Priya also explore what truly constitutes a bone health expert and how traditional as well as alternative medicine can play a role in managing conditions like osteoporosis and osteopenia.

Join Debi and Dr. Priya as they shed light on essential yet often overlooked aspects of bone health, and advocate for a multi-faceted approach to managing and preventing bone-related diseases.

Key Takeaways:
[1:12] Stress management
[2:02] Mindset change and how we perceive stress
[3:09] Strontium
[6:32] Protein
[9:00] Amino Acids
[9:18] What is a health expert
[19:26] Osteopenia

Where to Find Guest:
Website

Memorable Quotes:
'It is absolutely critical that we learn how to face stress, how to manage stress, but it’s also mindset change.' [1:56] - Dr. Priya

"Not every endocrinologist is a bone health expert because not every endocrinologist even treats osteoporosis." [10:16] - Dr. Priya

"We need more of us women doing work in women's health." [11:47] - Dr. Priya

"No matter how much work, no matter how hard. All of this, I say, forget it, I'm not doing this anymore. And then I'm like, wait, what about all those women?" [18:05] - Debi

"Don’t try to look like Barbie, you’re gonna just have lousy bones." [20:51] - Dr. Priya

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 68, Debi Robinson welcomes back esteemed endocrinologist Dr. Priya Krishnamurthy to discuss the pivotal role of hormone replacement therapy (HRT) in bone health, particularly for menopausal women.

Dr. Priya is an endocrinologist with a rich background in internal medicine, preventative medicine, and public health. Dr. Priya aims to shift the healthcare paradigm by focusing on lifestyle modifications and nutrition alongside traditional medical approaches. Today she shares her wisdom on bone health, addressing the appropriate timing and methodology for medications, particularly focusing on sequential therapy in osteoporosis management.

Join Debi and Dr. Priya as they delve into understanding risk categories for osteoporosis, the role of anabolic therapy, and the nuanced approach to HRT and anti-resorptive drugs. This episode is packed with actionable insights, particularly for those navigating bone health challenges in menopause or seeking to understand the best intervention strategies.

Key Takeaways:
[1:12] Medications: Dr. Priya's thoughts and how she uses them for her patients
[9:54] Are all meds bad?
[11:04] Sequential therapy and who needs this.
[15:20] Lifestyle Recommendations

Where to Find Guest:
Website

Memorable Quotes:
"This bone loss is not going to stop by you taking minerals and vitamin D." [6:32] - Dr. Pryia

"There are so many aspects that affect the final decision that is made. And sometimes its not about being wrong or being right its about what is appropriate at this point in time." [10:40] - Dr. Pryia

"You cant do algorithmic medicine, you’ve got to look at the patient, you’ve gotta look at what’s going on, you’ve got to asses them." [12:49] - Dr. Pryia

"I love yoga, so to me yoqa is the answer to all of this.” [16:51] - 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 67, host Debi Robinson is joined by the insightful Dr. Priya Krishnamurthy, an endocrinologist with a rich background in internal medicine, preventative medicine, and public health. Dr. Priya aims to shift the healthcare paradigm by focusing on lifestyle modifications and nutrition alongside traditional medical approaches.

Dr. Priya delves deep into the understanding that osteoporosis is not just a matter of calcium and vitamin D deficiency but involves the structural integrity of the skeleton, skeletal and collagen breakdown, and inflammation. She highlights the critical role of the physician-patient relationship and discusses the challenges posed by the medical insurance industry. Dr. Priya also advocates for a more patient-centric approach to healthcare and emphasizes the importance of a comprehensive evaluation of bone health.

In this enriching conversation, Debi and Dr. Priya explore the significant impact of gut health on osteoporosis and overall well-being. They emphasize the necessity of lifestyle changes, particularly during menopause, to fortify bone health and prevent future complications. From discussing the need for a holistic approach to bone health to the benefits of herbs, spices, and healthy dietary practices, this episode is packed with valuable insights and practical advice for improving one's health.

Key Takeaways:
[1:48] Her mission
[2:12] The paradigm
[9:32] Direct care
[11:10] Physician futility or moral injury
[13:29] How can we do better
[14:50] What can we do in those first 15 years?
[17:59] Lifestyle modifications
[20:39] Looking at calcium
[21:56] Lifestyle aspects
[24:50] Poop and gut health
[27:10] Women treating women
[27:47] Foods to avoid and which ones to eat to support good bacteria
[29:50] Superfoods
[30:18] Oxalates
[31:35] Beans and lentils
[32:39] Herbs and spices
[34:08] Fiber
[34:28 The use of seaweed

Where to Find Guest:
Website

Memorable Quotes:
"At this point lifestyle has to come in. It’s the whole person.” [5:50] - Debi

“Osteoporosis is not a deficiency of calcium and vitamin D, it’s a problem with the structural integrity of your skeleton." [13:57] - Dr. Priya

“Menopause is an insult to the bones." [16:48] - Dr Priya

“You cannot have healthy bones without a healthy gut." [24:36] - Debi

“We can use so many nutritional principles and nutritional knowledge to really help our health.” [34:50} – Dr. Priya

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 66, host Debi Robinson welcomes Dr. Lorraine Maita, the Hormone Harmonizer and Detoxifier, to dive deep into the often-misunderstood world of hormone replacement therapy (HRT) and its connection to bone health and overall wellness.

Dr. Lorraine, a specialist in hormone management licensed in New York, New Jersey, Pennsylvania, and Florida, joins Debi to shed light on the benefits and risks of HRT for perimenopausal and menopausal women. Dr. Lorraine shares her expertise on progesterone use, various methods for hormone measurement, and the tools she employs to ensure hormone balance, such as the Dutch test.

Throughout the episode, Debi and Dr. Lorraine address common concerns and misconceptions regarding HRT, especially the fears surrounding breast cancer and cardiovascular risks. Recent studies are highlighted, revealing that when administered correctly, HRT's benefits, including improved bone density, significantly outweigh potential risks. This conversation is essential for women of all ages, emphasizing the importance of early intervention and ongoing lifestyle management to prevent bone loss and enhance overall well-being.

Join Debi and Dr. Lorraine as they explore how a balanced approach to hormones, nutrition, and lifestyle can radically improve quality of life and underscore the importance of education in making informed health decisions.

Key Takeaways:
[3:41] BHRT and the differences between all the various acronyms
[6:13] Fear of hormones and mis representation of scientific studies
[12:01] Progesterone and the different ways to take it
[14:23] Measuring hormones
[15:33] Bad Estrogen
[18:19] Dutch test
[19:59] More about Dr. Lorraine and the work she does
[21:14] Educating doctors
[23:32] What is happening post menopause because of diminishing hormones
[24:10] Estrogen through the skin
[25:03] The latest studies
[29:05] Other benefits to Estrogen for quality of life
[29:48] Educating her patients and her course Is HRT right for you?
[36:19] Who can take HRT?
[39:41] Benefits of hormones
[41:10] Hot flashes
[44:08] Not just about hormones and bones – it's balance

Where to Find Guest:
Website
Instagram
Course: Is HRT Right For You?

Memorable Quotes:
"The risk of breast cancer doesn’t come from hormones, it comes from your lifestyle – its so multi factorial." [10:47] - Dr. Lorraine

"It’s the not the absolute levels that matter as much as it is the balance." [17:27] - Dr. Lorraine

"There are very few reasons not to take hormones." [22:21] - Dr. Lorraine

"Women lose their quality of life for a fear that’s really unwarranted." [22:39] - Dr. Lorraine

"It's not now here lets just take hormones, we also have to have a system that’s functional." [27:01] - Debi

"You have to realize that quality of life matters." [27:25] - Dr. Lorraine

"When you support your bones you’re supporting everything else." [42:26] - Dr. Lorraine

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 65, host Debi is joined by Functional Movement Coach Carl Reader for an insightful conversation about how to keep our bones strong and healthy through smart, safe exercises.

Carl has over 20 years of clinical experience helping men and women over 50 online improve bone health and reduce joint inflammation by teaching them proper body mechanics and functional exercises. In today's episode he brings this experience to the conversation, shedding light on the importance of optimal bone loading and foundational strength. He and Debi discuss the critical role of body awareness and proper muscle engagement in maintaining functional movement and offer practical advice on avoiding common pitfalls in exercise routines . They emphasize the significance of safe and effective exercise techniques to prevent injuries and strengthen vulnerable areas, like the hips and spine.

In this episode, Carl and Debi explore various strategies and movements to support bone health, including the importance of core strength, proper squatting techniques, and balancing exercises. Join them as they advocate for a balanced approach to exercise that's rooted in understanding our body's natural movements and needs.

Key Takeaways:
[1:52] What is a functional movement coach
[2:38] Bone health
[3:33] Arthritis
[6:32] Why does this matter
[9:19] The importance of core strength
[11:16] The glutes, the hamstrings and other important lower body muscles
[15:12] Discovering the correct way to move
[17:13] What are the functional movements
[19:29] Feet, ankles and knees
[34:52] Pushing vs pulling muscles
[44:50] Finding neutral spine
[49:11] The core
[1:03:12] The proper function of a squat
[1:11:49] Working with an personal or functional trainer

Where to Find Guest:
Website

Memorable Quotes:
"You can still move but let’s just do it in a safe way." [4:34] – Carl

"The body is always wanting to heal itself." [15:10] – Carl

"Slower is harder, slower is more advanced, slower is more effective, so if you want to be more advanced: go slower." [20:35] – Debi

"It doesn't need to be that you're grinning to bear it but rather that you improve the relationship you have with your body." [1:00:52] - Debi

"We need more followers for the people teaching the safe movements." [1:15:15] - Debi

"Just get moving and don’t live in fear." [1:16:57] - Carl

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

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