The Bone Coach Osteoporosis & Bone Health Podcast

Kevin Ellis
  • 5.0 (73)
  • Nutrition
  • Updated Biweekly

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 density, osteopenia, and osteoporosis. Podcast host, Kevin Ellis, is a Forbes-featured Integrative Nutrition Health Coach, Health & Wellness Speaker, founder of BoneCoach.com, and has helped people in over 1500+ cities around the world get confident in their stronger bones plan. Kevin was diagnosed with osteoporosis in his early 30’s and has since worked to help his Bone Coach clients and community members get the conditions right in their bodies to build stronger bones. Through research, expert interviews, tips from his own stronger bones coaching programs, and through answering questions from our Bone Coach Community, you'll learn why this is a "must listen" if you're just getting started on your bone health journey. Hit “subscribe” to be notified of each new episode.

  1. Why Eating Less After 50 Is Hurting Your Bones w/ Nagina Abdullah + BoneCoach™ Osteoporosis & Osteopenia

    5d ago

    Why Eating Less After 50 Is Hurting Your Bones w/ Nagina Abdullah + BoneCoach™ Osteoporosis & Osteopenia

    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loss in midlife and why it accelerates each year  12:05 – The psychology of “less equals weight loss” and why it’s outdated  16:08 – How undereating harms bone density and muscle mass  17:12 – Why adding protein can actually support fat loss  19:30 – Building muscle without extreme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.

    38 min
  2. The 5 Foundations of Health After 40 Most People Ignore w/ Dr. Anthony Balduzzi + BoneCoach™ Osteoporosis & Osteopenia

    Jun 12

    The 5 Foundations of Health After 40 Most People Ignore w/ Dr. Anthony Balduzzi + BoneCoach™ Osteoporosis & Osteopenia

    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. ━━━━━━━━━━━━━━━━━━━━━━━━━━ 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 ━━━━━━━━━━━━━━━━━━━━━━━━━━ 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 ━━━━━━━━━━━━━━━━━━━━━━━━━━ 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.

    44 min
  3. Losing Bone After Menopause? Your Gut Can Tell You Why w/ Dr. Roshini Raj, MD + BoneCoach™ Osteoporosis & Osteopenia

    Jun 5

    Losing Bone After Menopause? Your Gut Can Tell You Why w/ Dr. Roshini Raj, MD + BoneCoach™ Osteoporosis & Osteopenia

    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.

    37 min
  4. Tai Chi for Bone Health? Here’s What the Research Shows w/ Dr. Pedram Shojai + BoneCoach™ Osteoporosis & Osteopenia

    May 29

    Tai Chi for Bone Health? Here’s What the Research Shows w/ Dr. Pedram Shojai + BoneCoach™ Osteoporosis & Osteopenia

    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.

    40 min
  5. Why Migraine Medications Stop Working and What Actually Help w/ Dr. Amelia Barrett, MD + BoneCoach™ Osteoporosis & Osteopenia

    May 22

    Why Migraine Medications Stop Working and What Actually Help w/ Dr. Amelia Barrett, MD + BoneCoach™ Osteoporosis & Osteopenia

    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.

    33 min
  6. How Poor Sleep Accelerates Bone Loss After 50 w/ Stefanie Broes + BoneCoach™ Osteoporosis & Osteopenia

    May 15

    How Poor Sleep Accelerates Bone Loss After 50 w/ Stefanie Broes + BoneCoach™ Osteoporosis & Osteopenia

    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.

    26 min
  7. Bone Loss After Menopause: What’s Really Causing It (It’s Not Just Aging) w/ Dr. Kyrin Dunston, MD + BoneCoach™ Osteoporosis & Osteopenia

    May 7

    Bone Loss After Menopause: What’s Really Causing It (It’s Not Just Aging) w/ Dr. Kyrin Dunston, MD + BoneCoach™ Osteoporosis & Osteopenia

    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.

    41 min
  8. Why Pushing Harder Isn’t Always the Answer for Stronger Bones | Osteoporosis Mindset Shift w/ Elaine Glass + BoneCoach™ Osteoporosis & Osteopenia

    Apr 30

    Why Pushing Harder Isn’t Always the Answer for Stronger Bones | Osteoporosis Mindset Shift w/ Elaine Glass + BoneCoach™ Osteoporosis & Osteopenia

    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.

    37 min
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About

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 density, osteopenia, and osteoporosis. Podcast host, Kevin Ellis, is a Forbes-featured Integrative Nutrition Health Coach, Health & Wellness Speaker, founder of BoneCoach.com, and has helped people in over 1500+ cities around the world get confident in their stronger bones plan. Kevin was diagnosed with osteoporosis in his early 30’s and has since worked to help his Bone Coach clients and community members get the conditions right in their bodies to build stronger bones. Through research, expert interviews, tips from his own stronger bones coaching programs, and through answering questions from our Bone Coach Community, you'll learn why this is a "must listen" if you're just getting started on your bone health journey. Hit “subscribe” to be notified of each new episode.

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