Episode 64 Osteoporosis: What the Heck You Should Eat

Welcome back to the Stronger Bones Lifestyle Podcast. In today's solo episode I take a deep dive into a topic many women find confusing and challenging: what to eat if you have osteoporosis. Join me in this episode as I share with you the ten essential nutrients your body needs to build strong, good-quality bones and what foods can help you gain these as well as what to avoid. I also touch on the complexities and confusion surrounding diet choices for stronger bones. This episode is packed with vital information aimed at empowering you to make food choices that support bone health as you age. I hope you will listen today to gain a clear, actionable roadmap on what you should be eating if you are dealing with osteoporosis or looking to build stronger bones. Key Takeaways: [1:41] Am I building bone or dissolving bone? [2:53] Ten essential vitamins and minerals to build strong bones [3:51] Dairy is a bone dissolving food [5:02] How much calcium do you need? [5:57] Vitamin D [7:32] Vitamin K [9:08] Vitamin C [9:31] How much do you need of vitamin D, K and C? [10:26] Vitamin B9/Folate [10:41] Magnesium [11:19] Fiber [11:26] Boron [12:15] Zinc [12:27] Copper [13:04] Manganese [13:25] Protein [14:35 Healthy gut [16:03] Bone dissolving foods Memorable Quotes: "The overriding thing here for me is that you have to have a healthy gut for healthy bones. [14:35] - Debi "You need a healthy gut to manage oxalates and most people can manage oxalates." [15:19] - Debi "The main way that we heal our gut is to eat fiber." [16:33] - Debi "Bring the awareness of ‘will this build my bones or contribute to the dissolving of my bones?” and let those thoughts be what helps to guide your choices on what you're going to eat everyday." [17:15] - 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