Fasting for Stronger Bones: How Intermittent Fasting Supports Osteoporosis, Osteopenia, and Metabolic Health

Could fasting be one of the most overlooked tools for improving bone health, supporting osteoporosis and osteopenia, and strengthening your metabolism? In this episode, functional bone health expert Debi Robinson sits down with Registered Dietitian Ashley Bizzell to explore how intermittent fasting and autophagy support not only metabolic healing but also healthier, stronger bones. Ashley shares her path from traditional nutrition roles to functional metabolic medicine, where she now helps women reduce inflammation, balance hormones, improve insulin sensitivity, and support healthier aging. Together, Debi and Ashley break down how fasting influences bone density, why cellular renewal is essential for osteoporosis and osteopenia, and how women can safely integrate fasting into a bone-supportive lifestyle. They also dive into the Fasting Mimicking Diet developed by Dr. Valter Longo, explaining how it offers the benefits of fasting without full deprivation while supporting energy, gut health, and bone strength. What You’ll Learn The difference between fasting, starvation, and metabolic healing for women with osteoporosis or osteopenia How fasting activates autophagy and supports cellular repair that strengthens bones The connection between metabolism, insulin resistance, inflammation, and bone loss Why hormonal balance is essential for maintaining and improving bone density How the Fasting Mimicking Diet (FMD) works and why it can be a safe strategy for bone health The role of hydration, nutrient density, and gut health during fasting for optimal bone support Action Steps Start small : Begin with a gentle 12–14 hour overnight fast to support metabolic repair and bone renewal. Focus on hydration : Keep water and herbal teas flowing to support your metabolism, gut, and bones. Nourish wisely : Choose whole, nutrient-dense foods with plenty of healthy fats and minerals your bones need. Support your gut : A healthy microbiome improves nutrient absorption and helps strengthen bones from the inside out. Explore FMD : Consider guided fasting options like the Fasting Mimicking Diet to support cellular health and bone density. Resources & Links Learn about the Fasting Mimicking Diet (ProLon) → prolonlife.com Explore Elra Health and L-Nutra Health → lnutrahealth.com Listen to more episodes → Stronger Bones Lifestyle Podcast Build strength from within → Healthy Gut, Healthy Bones Program Follow Debi on Instagram → @debi_robinson_yoga Debi's Takeaway True healing is built on rhythm, rest, and renewal — not restriction. When we give our bodies space to clean, repair, and rebalance, we support the metabolic and hormonal foundations needed for stronger bones and better aging. Start slow, listen to your body, and let gentle fasting become a supportive tool in your osteoporosis or osteopenia healing journey.