Stronger Bones Lifestyle

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 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

Welcome to Episode 51 of the Stronger Bones Lifestyle Podcast. Today, host Debi Robinson welcomes Julie Olson, a triple-certified nutritionist and functional medicine expert, to discuss hair loss, its relation to bone loss, and why she is on a mission to help women worldwide restore their health, hope, and hair naturally to look and feel their absolute best.

Julie is the creator of the HealthyHairFixTM program, which personalizes hair growth strategies by linking health, lab results, and lifestyle to avoid long-term medications, procedures, and products. Listen as she and Debi talk about the internal imbalance that can lead to dysfunction, priorities in the body that can lead to loss of hair and bones, and the digestive component of hair loss.
Julie shares the four functional categories of hair loss, the importance of regulating blood sugar, and where you can start when you begin to experience hair loss.

Key Takeaways:
[1:51] Hair loss
[2:24] Four functional categories of hair loss
[2:53] Prominence
[4:38] Where do you start
[4:47] Why hair loss or thinning can be a gift
[5:41] Blaming it on genetics
[6:36] Is hair loss reversible
[7:23] Now what
[8:09] The gut
[8:59] Her abstract study
[9:49] Fecal transplant
[11:52] Her journey with hair loss
[15:21] The digestive component of hair loss
[19:30] What are the top foods that can cause inflammatory markers leading to loss
[20:41] Her main demographic
[21:17] Trends in diets that may lead to hair loss
[21:59] Stevia
[22:28] Regulating blood sugar
[25:55] Where do you start
[26:55] The first big shifts
[27:35] Cooking
[31:19] Her roadmap to healthy hair
[33:24] Don’t wait

Where to Find Guest:
Website
Instagram
Free Roadmap to Healthy Hair
Memorable Quotes:
"Women are just getting dismissed as I was because they can hide it with extensions and hair styles and doctors don’t know what to do so they just dismiss them." [11:07] - Julie

"Without a healthy gut its very hard to have a healthy anything whether it's hair, bones..."[14:16] - Debi

"Unbalanced blood sugar wrecks havoc on your hair an your bones. Its so inflammatory.” [22:30] -Julie

"Top of the priority list is nourishing yourself on a daily basis.” [28:41] - 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

Do you know what happens to your bones and muscles as you age? Today on the Stronger Bones Lifestyle Podcast we sit down with Alicia Jones to talk about links between bones and muscles and how to keep them healthy as you age. Alicia Jones is a widely recognized fitness and weight loss expert with over 17 years of experience transforming the health and lives of women over 50 who feel young at heart and excited to live the second half healthy and strong.

In this episode Alicia discusses why your spine is so important, her FITT method to change your body muscle and bone health, why you need to leave your ego at the door and finding that sweet spot and small things to do every day to enhance bone health and muscles.
Key Takeaways:
[2:53] Muscles, bones and aging
[4:53] Connecting muscle and bone/ostosarcopenia
[8:03] Osteoblasts and osteoclasts
[10:03] The benefits of weight training
[15:26] What weight feels right
[18:28] Weight intimidation
[19:44] Counter indicated movements
[20:13] The problem with crunches
[21:21] 50% of osteoporosis fractures
[22:41] The bone part of the body that is most reactive to weight training
[23:54] Changing up your walking route
[24:38] FITT-increase the stimuli on your muscles
[25:39] Make stress your friend
[26:12] A caution about weighted vests
[28:03] Spinal rotation
[34:26] Two top reasons people visit physicians
[35:09] Forward folding appropriately
[38:00] One thing to do never do with osteoporosis
[40:57] Small things to do everyday to enhance bone health and muscles
[43:53] Summing up the discussion
Where to Find Our Guest:
Website: aliciajoneshealthyliving.com
Her free 7 day starter’s strength training and slim down challenge: aliciajoneshealthyliving.com/startnow
Facebook Group: https://www.facebook.com/groups/getbacktofitover50/
YouTube: https://www.youtube.com/@AliciaJonesHealthyLiving
Memorable Quotes:
"Usually when people are starting there’s a lot of intimidation around weights, and I completely empathize and understand because if you have osteoporosis, you don’t want a break. So, what ends up happening is that there’s a lot of intimidation or trepidation when it comes to lifting the size of weight that’s recommended at the time. It might even feel like it’s too much, then don’t do that! You’ve got to find and gage what that goldilocks effect is for you This is just a general guideline.” [18:28]-Alicia
"My goal is to help you be your own yoga therapist, your own physical therapist, your own physical expert trainer. So that you actually can gage whats appropriate. This is the package you have for the rest of your life and you want to take care of it for how many ever more years you’re going to be in that package. So learn whats appropriate” [19:09] -Debi

'From a yoga perspective I say, you’ve been brushing your teeth and watching your dishes long enough do it on one" [43:12] - 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
• Scotland Retreat 2023
• Cultural Immersion to Bali 2023

Welcome to another episode of the Stronger Bones Lifestyle Podcast. Today, in Episode 58, I am joined by a special guest, Dr. Allie Grimston, a menopause expert and doctor who specializes in functional medicine. Get ready to unravel the mysteries of bone health and menopause as we debunk the myth that bone loss is an inevitable part of aging.

As a medical doctor trained in women's health, general practice and functional medicine, Dr Allie Grimston has a passion for inspiring women in their 40s, 50s & 60s to take back ownership of their health & hormones. Listen today as she shares her expertise on how to prevent bone loss through targeted lifestyle changes, nutrition, and the importance of gut health in hormone balance. We'll delve into the Dutch test and how understanding hormone metabolism can change the game in healthy aging.

Join us as we discuss the role of stress and sleep in bone health, natural approaches to addressing osteoporosis and menopause symptoms, and how lifestyle modifications lie at the heart of effective management.
Key Takeaways:
[6:33] Doctors recognizing lifestyle-based diseases, advocating holistic approach.
[8:02] Listening is crucial, especially in healthcare systems.
[11:27] Prevent osteoporosis through diet, exercise, and supplementation.
[15:57] Seek professional advice on hormone therapy concerns.
[20:34] State and insurance health systems and stress impacts.
[24:52] Balanced nutrition and lifestyle for overall health.
[25:58] Functional medicine starts with gut health importance.
[30:54] Manage energy and hormones with lifestyle approach.
[33:42] Prevent bone loss

Where to Find Guest:
Website
Free Smoothie Recipes
Memorable Quotes:
"There's so much we can do for ourselves to help with the menopause transition and reduce the effects of it. Not everybody. We don't have to have symptoms." [5:08] -Allie

"Getting older doesn't have to mean getting weaker. We can build stronger bones at any age." [5:17] - Debi

"Certainly it's so important to be aware of what we can do to help prevent osteoporosis throughout our lives. And, you know, in our twenties, we need to be starting doing things like weightlifting and things resistance to help to be strengthening those bones right from the start." [11:27] -Allie

"We've talked about the epidemic of stress in our culture, but we also have an epidemic of sleep deprivation related to that epidemic of stress and high achievement and having a good work ethic, which means not putting yourself first at all." [22:00] -Allie

So if you're burning the candle at both ends, you're secreting this chemical that's breaking down your internal environment. And we're imbalanced, so we're not sleeping, and we're not able to process that hormone. That hormone has a negative effect on so many facets internally, especially the gut." [24:10] -Debi

"Bone loss is not an inevitable part of aging. We don't have to just wait for it to happen." [33:46] - 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