The Bone Coach Osteoporosis & Bone Health Podcast

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.

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.

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.

Why are so many women losing bone during menopause, even when they are exercising and taking hormones?
Can gut health influence bone density and fracture risk?
Is stress accelerating bone breakdown after 50?
Many women assume bone loss in menopause is just about declining estrogen.
But losing up to 5 to 7% of bone mass in the first five years is rarely driven by hormones alone.
Microbiome shifts. Chronic inflammation. Elevated cortisol.
In this episode, I speak with Cynthia Thurlow, Nurse Practitioner and menopause expert, about the gut-bone axis and why absorption, immune aging, and stress biology matter for midlife bone health.
If you are doing everything right but still losing bone, this conversation will help you understand what may be missing.

Topics Covered

00:00 – Introduction to The Menopause Gut
06:31 – What Happens During Perimenopause and Menopause
11:41 – Labs and Markers That Matter in Midlife
14:27 – How Estrogen Decline Impacts Gut and Bone Health
23:20 – The Gut-Bone Axis and Osteoimmunology
24:30 – Why Hormone Therapy Alone May Not Be Enough
28:23 – “I’m Doing Everything Right” and Still Osteopenic
29:40 – Stress, Trauma, and Cortisol’s Impact on Bone
33:00 – Immune Aging and Inflammation in Menopause
37:35 – Practical Gut Support Strategies

Resources Mentioned
Shownotes @https://bonecoach.com/blogs/podcast/why-youre-losing-bone-after-50-even-if-youre-doing-everything-right-w-cynthia-thurlow-themenopausegut-menopause-perimenopause-everydaywellnesspodcast

The Menopause Gut by Cynthia Thurlow
https://www.cynthiathurlow.com
Everyday Wellness Podcast
https://www.cynthiathurlow.com
Instagram
https://www.instagram.com/cynthia_thurlow_/
https://themenopausegut.com/book-bonus

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.

How do you overcome fear after an osteoporosis diagnosis?
Can a mindset shift transform suffering into strength and resilience?
What lessons from extreme adversity can help you navigate health challenges with confidence?
If you’ve ever felt overwhelmed, fearful, or uncertain after an osteoporosis diagnosis, this episode is for you.
I sat down with Akshay Nanavati, Marine Corps veteran, Antarctic explorer, endurance athlete, and author of Fearvana, to explore how embracing fear and suffering can lead to resilience, growth, and transformation. Akshay has overcome drug addiction, PTSD from combat in Iraq, depression, and alcoholism that pushed him to the brink of suicide. Since then, he has built a global business, run ultramarathons, climbed the Himalayas, spent ten days in darkness and isolation, and skied across one of the world’s largest ice caps, losing two fingers to frostbite in Antarctica.
Together, we discuss how fear can become an ally, how suffering can unlock purpose, and how these lessons apply to individuals navigating osteoporosis and other life-altering diagnoses. This conversation offers a powerful mindset framework for facing uncertainty, reclaiming strength, and building resilience in both health and life.

Topics Covered

00:00 – Episode Start  
00:14 – Kevin Introduces Akshay Nanavati and His Extraordinary Journey  
03:48 – Overcoming Drug Addiction, PTSD, and Depression  
05:00 – Antarctica: One of the Harshest Environments on Earth  
05:00 – Embracing Suffering and What It Reveals  
10:00 – Why Courage Requires Fear  
10:00 – The Emotional Impact of an Osteoporosis Diagnosis  
10:00 – Reframing Fear and Pain as Allies  
10:00 – Navigating Fear After a Diagnosis  
10:00 – A Powerful Framework for Addressing Any Challenge, Including Osteoporosis  
15:00 – “Everything Worthwhile I’ve Done, I’ve Been Terrified”  
15:00 – Gratitude, Vision, and Finding Light in Darkness  
15:00 – Turning Struggle into Opportunity and Growth  
20:00 – Lessons from Fearvana and the Pursuit of Meaning

40:52 – Where to Find and Connect with Akshay Nanavati

Resources Mentioned

Shownotes@https://bonecoach.com/blogs/podcast/how-to-overcome-fear-after-an-osteoporosis-w-akshay-nanavati-fearvana-akshaynana
Fearvana: The Revolutionary Science of How to Turn Fear into Health, Wealth, and Happiness by Akshay Nanavati
https://www.fearvana.com
Instagram
@fearvana

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 little bell next to it) so you never miss an episode.

If you enjoyed this conversation, hit the like button and let me know what stood out most.

Share this episode with someone navigating osteoporosis, chronic illness, or a major life challenge.

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