Your Internal Scaffolding—Building Bones That Won’t Break

Bones aren't just static "pipes" holding us up; they are living, breathing tissues that are constantly being remodeled. In this episode, Linda dives deep into why osteoporosis is often a "silent disease" and how we can use nutrition, lifestyle, and hormonal support to keep our internal scaffolding strong and flexible.

Key Takeaways

• The "Silent" Reality: 1 in 2 women and 1 in 4 men over 50 will experience a fracture due to osteoporosis. Often, the first sign is a break from something as simple as a sneeze.
• The Remodeling Duo: Your bones rely on Osteoclasts (the clearing crew) and Osteoblasts (the building crew). Bone loss happens when the clearing crew works faster than the builders.
• The Gut-Bone Connection: You aren't just what you eat; you are what you absorb. Low stomach acid (often due to long-term PPI use) and "leaky gut" can prevent the absorption of critical minerals like calcium and magnesium.
• Hormones Matter: Estrogen is a massive bone protector. It slows bone breakdown and helps the kidneys retain calcium. Post-menopausal women can lose up to 20% of bone density in just 5–7 years without support.

Your Bone-Building Grocery List

Category | What to Buy | Why?Greens | Collards, Bok Choy, Kale | High in absorbable calcium.
Proteins | Canned Sardines & Salmon (with bones) | A gold mine of calcium and phosphorus.
Pantry Staples | Prunes (5–10 a day) | Rich in boron and antioxidants; shown to prevent bone loss.
Fermented | Kimchi, Sauerkraut, Kefir | Provides Vitamin K2 and supports gut health.
Spices | Turmeric (+ Black Pepper), Ginger, Cloves | Anti-inflammatory and promotes bone-building cells.
Herbal | Red Clover & Horsetail | Mimics estrogen and provides silica for "bone glue."

What to Avoid (The "Bone Stealers")

• Excessive Caffeine: Limit to 1–2 cups; more than 3 can interfere with calcium absorption.
• Colas: Dark sodas contain phosphoric acid, which causes the body to leach calcium from bones to neutralize the acid.
• Ultra-Processed Salts: Excess sodium causes you to lose calcium through your urine.
• Added Sugars: Triggers the inflammation that activates the bone "demolition crew."

Proactive Steps to Take Today

1. Get a DEXA Scan: Establish your baseline bone density.
2. Weight-Bearing Exercise: Walk, hike, or lift weights. Your bones only get stronger if you "stress" them.
3. Check Your Parathyroid: If you have unexplained bone loss, ensure your "calcium thermostat" is working correctly.
4. Hormone Conversation: Talk to a modern practitioner about Bioidentical Hormone Replacement Therapy (BHRT) to bridge the gap during menopause.

References & Research Mentioned

• Bone Health and Osteoporosis Foundation (2024): Statistics on fracture risks for men and women over 50.
• FDA Safety Communication (2024): Long-term PPI use linked to increased fracture risk.
• Harvard Health Study: Long-term PPI use may increase hip fracture risk by 35–50%.
• Endocrine Society (2023): Research on bone density loss during the first 5–7 years of menopause.
• Better Bones Study (2026): Clove extract's

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Transcript

Transcript

Hello everyone and welcome back.

00:01:20

This is Linda Brown, your physical therapist, functional nutritionist, coach, educator, and host of Healthy California.

00:01:28

Today we are diving into a topic that I think doesn't really get nearly enough airtime until it's a little too late. We're talking about our internal scaffolding, our bones, and specifically how to prevent them from becoming brittle.

00:01:45

So today we're talking about bone health. And when I think of bone health, I think of osteoporosis. Now I know bone health might sound like a dry topic, but just stick with me because it's often called a silent disease because you can't feel your bones get weaker.

00:02:01

Usually the first sign of osteoporosis is a fracture. You just get fractured out of nowhere. It's not always from a fall.

00:02:08

I've known patients that have broken their back, broken ribs just from sneezing. I even know of a lady that went to go sit down on her couch and she picked up her leg to put it on her couch and her leg broke. That's pretty severe.

00:02:25

Research shows that about one in two women and one in four men over the age 50 will break a bone due to osteoporosis. And that's from Bone Health and Osteoporosis Foundation back in 2024.

00:02:40

So one in two women and one in four men over the age of 50. That's alarming and we need to see what we can do to prevent that.

00:02:49

As a functional nutritionist, I look at the body as a whole, like an interconnected web.

00:02:54

Your bones aren't just a static, non-living internal frame. They're breathing tissue that is constantly breaking down and rebuilding, breaking down and rebuilding.

00:03:04

It's A non-stop process. We're constantly breaking our bone down and rebuilding.

00:03:08

And when that gets out of whack, if we're breaking down faster than we're building, then we run into trouble, big trouble.

00:03:14

So grab a cup of tea, maybe some green tea that has polyphenols, and then let's figure all this out.

00:03:22

So what exactly is happening? First, let's define what osteoporosis is.

00:03:27

Osteoporosis literally means porous bone. Osteo means bone. Porosis is the porous part.  So porous bone.

00:03:36

If you think of a bone that is nice and strong and hard, like the kind of bone a dog would be chewing on, you know, they can chew on it for hours and hours and hours, and it's just a very strong bone.

00:03:48

Imagine that bone being more like a sponge. lots of holes and not quite as strong. That's what osteoporosis is. It's that thick, heavy bone becoming weaker and more porous like a sponge.

00:04:05

And so why does this happen?

00:04:06

In normal conventional medicine, we just often say it's part of aging or menopause.

00:04:13

And that's not true. It isn't part of aging, although we can't change the time we put on our bones but we can control what our bones do in time.

00:04:25

And for those women listening out there, estrogen is a huge protector of bone.

00:04:31

So we'll talk about estrogen in a minute.

00:04:33

But let's figure out what causes osteoporosis. What are some of the things that can cause osteoporosis?

00:04:40

Here's one that I'm always mentioning, chronic inflammation. That's a big one.

00:04:46

So we have cells in our bones called osteoclasts and osteoblasts. They're just cells that are either building bone or clearing it out. So osteoclasts are the clearing cells, the clearing crew, and osteoblasts are the building crew.

00:05:03

So osteoclasts clear, osteoblasts build. So we're constantly building, clearing, building, clearing.

00:05:10

And that's normal. That's a normal process.

00:05:12

But with chronic inflammation, the cells, the osteoclasts, the ones that clear the bone, those work faster than the osteoblasts. So we are clearing bone faster than we are building it.

00:05:26

So chronic inflammation does that.

00:05:28

And then gut health.

00:05:29

With gut health, you're not just what you eat, but you are what you absorb. Because you can eat the healthiest food all day long, but if you can't break it down and absorb it, then it's not doing you much good.

00:05:42

Stomach acid or leaky gut are part of that. If you have low stomach acid, you're not actually breaking the food down, the material down, to get the minerals off that food. So you need stomach acid. It's there for a reason.

00:05:57

And then leaky gut.

00:06:00

With leaky gut, we absorb some things, but we don't absorb everything. And our bones need all the minerals to be absorbed. Having poor gut health is a problem.

00:06:12

So here's the deal.

00:06:14

With PPIs, which stands for proton pump inhibitors, We take that a lot of times for stomach acid. PPIs are designed to shut down the production of stomach acid. While that feels great for your heartburn, the body actually needs that acid to do very important things for your bones.

00:06:33

And what that stomach acid does is it breaks down minerals. Minerals like calcium, carbonate, magnesium, they require an acidic environment to unlock that from your food.

00:06:46

So if you don't have the stomach acid to unlock the calcium or the magnesium from that food, that mineral is just going to go right through your body and it's not actually going to be absorbed. And that's a problem.

00:07:00

And then also B12 absorption.

00:07:02

You also need stomach acid to release B12 from your protein. We typically get B12 from animal products, not always, but mostly.

00:07:12

Low B12 is linked to higher levels of homocysteine, which is an amino acid that can interfere with the cross-linking of collagen in your bones. And it's also an inflammatory marker. So without B12, you can also get brittle bones.

00:07:27

So that's stomach acid. We need it for mineral breakdown and for vitamin B12 absorption.

00:07:33

And the FDA actually issued a safety communication about this because the evidence is pretty strong. Research shows that people taking high doses of PPIs for a year or longer have a significantly increased risk of hip, wrist, or spine fractures. And that's an FDA report back in 2024, not that long ago. One study even found that long-term PPI use could increase the risk of hip fractures by 35 to 50%. That's huge. And that's done by a Harvard Health Study.

00:08:08

Okay, so what else might cause osteoporosis?

00:08:12

Hormone imbalance.

00:08:14

So not just estrogen, we'll talk about estrogen as well, but high cortisol levels, so your stress hormone. High cortisol is a bone thinner, so it's like a wrecking ball for your skeletal structure.

00:08:26

And then parathyroid.

00:08:27

Think of the parathyroid as little structures behind your thyroid. So parathyroid is not your thyroid, they're little structures behind your thyroid. and they act like a little thermostat for calcium in your blood. Their job is to make sure your blood calcium stays in a very tight, safe range. So there's a small window of ideal calcium in your blood because your heart and your muscles need calcium to contract. We could have too much and we could have too little. So it's the parathyroid that keeps that in check.

00:09:02

If your blood calcium gets too low, your heart stops. If your blood calcium gets too high, your heart also could stop.

00:09:11

But if your blood calcium gets too low, what's going to happen? It's going to go to your calcium storage and pull from your calcium storage. Your calcium is stored in your bones. Your bones are a big storage for calcium.

00:09:25

So yes, your parathyroid hormone is going to go to your bones and pull the calcium from your bones.

00:09:32

So if you have had your bones checked and you have osteopenia or osteoporosis and you don't know why and your doctor doesn't know why, have them check your parathyroid.

00:09:43

And then your other hormone that I've been alluding to for a minute is estrogen. Estrogen is one of the most powerful bone protectors in the body. When estrogen levels start to dip, whether it's perimenopause or menopause or other hormonal shifts, our bones feel it almost immediately.

00:10:02

So estrogen helps to keep the demolition in check, the demolition of your bones, right? Osteoclasts and osteoblasts, they are clearing and building, clearing and building. It keeps that in check. It actually tells the osteoclasts to slow down. So it helps the clearing crew to slow down. So estrogen helps with that. When estrogen levels drop, the bone demolition crew goes into overdrive.

00:10:32

Research shows that in the first five to seven years after menopause, a woman can lose up to 20% of her bone density. And that's in Endocrine Society back in 2023 reported that.

00:10:45

But it's just not about the demolition crew. Estrogen helps your bones in other ways.

00:10:52

Three massive other ways. It helps with calcium absorption, vitamin D connection, and kidney protection.

00:10:59

So let's talk about the calcium absorption. Estrogen helps your gut absorb calcium more efficiently. Without it, you could be eating all the calcium in the world, all the kale in the world that you love.

00:11:12

I'm a little bit sarcastic about that. And still not be getting enough calcium to build bones. So estrogen helps to absorb calcium.

00:11:21

And then vitamin D. Estrogen actually enhances the activity of the enzymes that convert vitamin D into its active form in the kidneys. So again, we need estrogen for vitamin D to be converted.

00:11:38

And then in the kidneys, estrogen tells your kidneys to hang on to calcium rather than flushing it through your urine, because that's what the kidneys do. It flushes things out. And if there's not a reason to keep calcium around, it's going to secrete calcium but estrogen is going to tell your kidneys to hang on to that calcium.

00:11:59

So what nutrients can help us with this?

00:12:02

Let's go back real quick and talk about what could cause osteoporosis.

00:12:07

So chronic inflammation, gut health, and gut health includes the mineral breakdown and the vitamin B12 absorption if you are low in stomach acid.

00:12:17

And then your hormonal imbalance, when we're talking about the parathyroid, make sure you get that checked, and your estrogen levels.

00:12:23

And cortisol, which is our stress hormone, and that will break down bones as well.

00:12:30

Okay, so now let's talk about nutrients.

00:12:32

So everyone knows, of course, calcium. Calcium is just one piece of the puzzle. But if you take calcium by itself without other cofactors, the calcium can actually end up in other places, like in your arteries. calcified arteries or in your joints as like bone spurs. Calcium can build in other places besides your bones if you don't have the co-factors to absorb it where it needs to be. And we don't want that.

00:12:58

So current guidelines suggest about 1,000 to 1,200 milligrams a day, preferably through food, like dairies or sardines or greens. So 1,000 to 1,200 milligrams a day through food is ideal. So don't supplement if you can get it through food.

00:13:17

And then what about vitamin D3 and K2?

00:13:21

Think of vitamin D as the usher that brings calcium through your blood and then vitamin K2 as the GPS that tells it exactly where to go and to your bones. And without it, your gut can't absorb calcium. It also helps to manage the hormones that keep the bone building crew active.

00:13:42

And then magnesium.

00:13:44

Magnesium, I've mentioned before, has over 300 processes in the body, and this is one of them. About 60% of your body's magnesium is stored in your bones. Magnesium helps convert vitamin D into its active form, so you can have all the vitamin D in the world, but it stays dormant without magnesium. It's a co-factor for almost every enzyme involved in bone mineralization. So we need magnesium. We get it through food, so we need to eat foods with magnesium.

00:14:13

And then protein.

00:14:14

Your bones are actually 50% protein by volume. We need adequate amounts of amino acids to build collagen that gives the bones its structure. So collagen is a protein. And we take collagen, we have collagen in everything. We take collagen supplements, but collagen doesn't necessarily do anything if we don't have the co-factors to build the collagen.

00:14:39

And we'll talk about that in a second. It's all about the co-factors. Co-factors are vitamins and minerals. We need those to make other things happen. So protein in the form of collagen for our bones, we need to eat more protein, but we also need like magnesium and vitamin C. So trace minerals, trace minerals.

00:14:59

Don't forget boron, zinc, manganese. They're kind of like that glue that keeps the structure together. So if you're taking a multivitamin, like a good quality multivitamin, that's going to have little trace minerals of boron, zinc, and manganese. So don't go out and buy a supplement of boron or a supplement of zinc or a supplement of manganese. Because we just need trace amounts. You don't need a supplement with that. Just a nice, good, quality multivitamin if you don't think you're having a good enough, well-rounded meal.

00:15:30

They're called the pretty vegetables.

00:15:31

And then what else?

00:15:32

Phosphorus.

00:15:33

Phosphorus works in tandem with calcium to form like hydroxyapatite. And that's the hard crystal in your bone. And most of us get plenty of this from food. but balance is the key.

00:15:46

So too much can actually trigger, too much phosphorus can actually trigger the demolition crew. And when I say too much, the first thing that pops to my mind is sodas.

00:15:58

Sodas have a lot of phosphorus in them, and so they're not good for our bones.

00:16:03

And then let's talk about vitamin C.

00:16:04

Vitamin C is good for everything, but vitamin C is required to build collagen. So again, if you're taking a collagen supplement or putting collagen in your shakes or doing whatever you do with collagen, it's not doing you any good if you don't have vitamin C, enough vitamin C in your body. So without collagen, your bones become like dry glass. They're hard and they shatter easily. Vitamin C ensures that your bones have the good tensile strength. So vitamin C.

00:16:34

So let's go over that again, the nutrients.

00:16:36

So we know calcium, vitamin D3, K2, magnesium, protein, trace minerals, phosphorus, and vitamin C.

00:16:43

And if you just have a really good, well-rounded diet, that should hit all that stuff.

00:16:47

I'm not saying you go out and buy a supplement for all this. A good, healthy diet is going to have all this stuff in there.

00:16:55

So let's put together a grocery list, though. What should your plate look like? What should your grocery list look like?

00:17:03

Well, leafy greens. So collard greens, kale, bok choy, those are amazing. They have calcium in them.

00:17:10

Some of the things like spinach can be high in oxalates. Oxalates can block calcium from being absorbed. That's a lot of calcium. You'd be eating a lot of spinach to have that happen. So just a nice, well-rounded greens, leafy greens.

00:17:27

And then like canned sardines or salmon with the bones. And though those bones are tiny, they're soft, but they're a gold mine of calcium and phosphorus that are easily available to the body. The body knows how to absorb them.

00:17:44

And then prunes. I love prunes. So research shows that eating 5 to 10 prunes a day can help prevent bone loss in post-menopausal women. I love that because I love prunes. And it's probably because of the boron and the antioxidants in the prunes.

00:18:02

And side note, if you have 5 to 10 prunes a day, you are probably going to be very regular in your bathroom habits.

00:18:10

And then fermented foods. Fermented foods like kimchi, sauerkraut, grass-fed kefir, they provide a lot of vitamin K2 and support the gut health and we need that for absorption. So fermented foods are going to help your gut health and absorb what you need to absorb so that you can keep your bones strong and keep the inflammation down.

00:18:32

And then phytoestrogens. Phytoestrogens are plant-based compounds Found in foods like tofu, tempeh, flax seeds, they're weaker than the human estrogen, but they can sit in an estrogen receptor and provide gentle, protective signals to the bone. It's definitely not going to hurt. So organic tofu and flax seeds put it in everything.

00:18:55

Turmeric. Turmeric is like the king of bone support. The active compound is curcumin which is the powerhouse, research shows that curcumin can inhibit bone clearing cells, the osteoclasts, while promoting the growth of the osteoblasts, the builders. So turmeric or curcumin is a good thing to have in your cupboard that you can just start putting in your food in your recipes when you cook. And if you are going to have the turmeric, make sure you always pair it with black pepper, because pepper increases the absorption of curcumin by like 2,000%. So make sure you put those two together.

00:19:37

And then ginger. Ginger is wonderful because it works on 2 levels. First, it's an anti-inflammatory. So, of course, the anti-inflammatory we want to keep for bone health that I mentioned earlier. And 2nd is it improves digestion. Remember, you can't build bones if you aren't absorbing your nutrients. So ginger helps with that. So ginger is an anti-inflammatory and it improves digestion.

00:20:01

And then there's red clover. Red clover kind of mimics estrogen. So for people that are listening that are dealing with osteopenia, if you've been tested for bone density and you are osteopenic or have osteopenia, red clover contains isoflavones, which are a plant-based compound that act like estrogen, to put red clover in your diet.

00:20:24

There was a 12-month study that found that fermented red clover extract significantly lessened bone loss in women with osteopenia. It helped by balancing out that bone turnover, the osteo-builders versus the osteo-clearers, the clearing crew.

00:20:43

And then there's horsetail. It's not a real horsetail, of course. It's an ancient herb that is incredibly high in silica, and silica is a trace mineral that acts like glue for the collagen in your bones. It gives your bones flexibility, and they bend instead of shatter. You know, bones really do have a little bit of a bend to them. They can take a certain amount of force. But if they're brittle, your bone will just break. So we just, we do want that little bit of flexibility and horsetail will be the glue for the collagen that helps that happen. Horsetail has been used since ancient Greek and Roman times for bone repair. So it's been around a long time.

00:21:18

And then finally we have cloves. Cloves have a lot of manganese in it. So believe it or not, tiny little cloves are packed with manganese and eugenol. And manganese is a co-factor for bone mineralization. And studies have shown that clove extract can help preserve bone density and improve quality of the bone matrix. And that's from a study from Better Bones in 2026, this year, very recent.

00:21:44

So what should we stay away from?

00:21:47

Well, excess sodium, this is a big one, and I am pro-sodium, so I'm not afraid to have sodium. I feel like I eat a lot of sodium during the day. But the difference is whether that sodium is in ultra-processed foods or not. So when you eat a lot of excess sodium, your body gets rid of excess sodium through its urine, and then the calcium comes along with it. So if you have excess sodium while you are filtering out the sodium, the calcium kind of follows along. So research suggests that every 2,300 milligrams of sodium you take, you lose about 40 milligrams of calcium. And again, I'm talking about excess sodium. I don't want you to be afraid of sodium. You don't need to go salt-free because we need the minerals. But we want to try to avoid the hidden salt in the ultra-processed snacks and canned soups and anything that needs to be preserved many times is preserved with some sort of a sodium and it's not a high-quality sodium.

00:22:47

And then what else should we stay away from?

00:22:49

Cola. Cola has phosphoric acid.

00:22:53

And not all bubbles are created equal. So sparkling water is generally fine. It's the dark sodas, the colas, that contain the phosphoric acid. To neutralize that acid, your body pulls calcium from your bones, because calcium will neutralize phosphoric acid. And then one study from GoodRx found that post-menopausal women who drank one cola a day had significantly lower hip bone density. Just drinking one cola A day. If you drink soda, just swap it out for some herbalized tea or some mineral water with a squeeze of lime. Find a way to replace that soda.

00:23:31

And here is one that's depressing. Excess caffeine. And I love my coffee, so I don't like to hear this. So excessive caffeine. When I say excessive caffeine, we're talking more than three cups of coffee a day. So more than three cups of coffee a day can interfere with calcium absorption also. So if you have to drink coffee, just limit yourself to two to three cups. And I would even say one to two cups. Drink it in the morning and then go do your bone building exercises.

00:24:02

And if you have to have more than two or three cups a day, then do other things to offset that loss. Again, I love my caffeine, so I'm doing just that. I'm drinking my coffee and then I'm going to work out.

00:24:15

And what else? What else can we stay away from?

00:24:18

Here's one high oxalate greens.

00:24:21

So again, I mentioned that earlier. Spinach, rhubarb, beet greens, they're healthy, but they're high in oxalates. Oxalates bind to calcium, and then it prevents it from being absorbed. You only absorb about 5% of the calcium in spinach compared to 30% in dairy or other greens. So again, I'm not telling you to stop eating spinach, but if you're going to have your greens, it doesn't have to all be spinach. Mix up your greens. In a salad, have your lettuce, have your spinach, have your kale, have all sorts of collard greens, have a high diversity.

00:24:58

And then what else?

00:24:59

Here is one, here's a big one.

00:25:01

Added sugars and inflammation. So sugar is a double whammy. It triggers inflammation, which activates bone demolition. But high sugar intake has been linked to lower levels of vitamin D. And we need vitamin D. So sugar and inflammation. So decrease the sugar, which will decrease the inflammation.

00:25:22

So let me go through that again.

00:25:25

What can we do to build your bone?

00:25:26

Leafy greens, canned sardines or salmon, prunes, fermented foods, phytoestrogens like soy, tempeh or flaxseed, turmeric, ginger, red clover, horsetail, and cloves.

00:25:39

And what to stay away from?

00:25:41

Excessive sodium, especially from ultra-processed foods. Your colas, stay away from your colas. Your caffeine, not more than three cups a day. And then those high oxalate greens. And then added sugar, stay away from added sugar and inflammation. Or stay away from added sugar and inflammatory diets.

00:26:02

Okay, so what can we do to prevent osteoporosis besides changing our eating habits?

00:26:08

Well, this is 1 I think you guys might know, weight-bearing exercise. Your bones respond to stress. If you stress your bones, it's going to build more bone. So walking, hiking, lifting weights tells your body, hey, we need to be strong here. So you can walk or hike and that's going to make your leg bones strong, but not your arm bones. So you have to do other resistant exercises for those other bones. So whatever bone you're stressing is the bone that's going to be strengthened. So you can do grippy stuff for your hands to make your hand bone strong, but you need to have stress on a bone in order to build that bone.

00:26:48

And then what else can we do?

00:26:49

We can ditch everything that's going to steal from our bones. So the caffeines, the ultra-processed foods, the sodas, they'll leach that calcium right out of your body.

00:27:00

And then do a liver support. So I'm doing a liver cleanse, a liver detox right now. I always recommend that you take care of your liver at least once a year. Your liver is responsible for processing or recycling your hormones. So eating cruciferous vegetables like broccoli, cauliflower helps ensure your estrogens is breaking down into the healthy metabolites that support your tissues. If your liver is healthy, it's going to be able to recycle your hormones like it should. So keep your liver healthy. Liver does many things, but in the case of bone support, it would be to recycle your hormones and keep your inflammation down.

00:27:44

And then also bioidentical hormone replacement therapy. This is something that women need to talk to their doctor about and bridge the gap during menopause transition, and prevent that rapid bone dump. Remember, 20% of your bone loss can happen in that first five to seven years after menopause. So have that conversation with your doctor. And if your doctor says that hormone replacement is going to cause other problems, then your doctor is 20, at least 20 years behind the times on the research. Go find another doctor. There's way too much research out there showing the fact that hormone replacement benefits outweigh the risks by far.

00:28:24

So here are some closing thoughts. If you're listening to this and feeling overwhelmed, take a big deep breath. It's not too late. It's not too early. It's never too early to start. You need to support your bones starting right now. And just start with one thing. Maybe it's adding leafy greens.

00:28:41

Maybe it's first going to get a DEXA scan to see where you stand, getting that baseline. That's probably a really good idea. Find out where you stand right now.

00:28:49

And if you're not spending time in the sun for vitamin D, get your vitamin D but maybe even just go get some labs done so that where you stand right now. Your bones support you every single day. They literally hold you up. So let's treat them properly.

00:29:06

So here's a Bible verse for you that I'm going to end with.

00:29:10

It's from Proverbs 1530, and it says, light in a messenger's eyes brings joy to the heart and good news gives health to the bones.

00:29:20

So I hope that I am the messenger of good news and that will bring joy to your heart. And I am giving this message about osteoporosis because there is something we can do about it and we can be preventative. And I do want you to live a long, healthy life so that we can continue living our life with our family, with our grandkids, with our friends, with our family, with our spouse. And when we talk about health, we always talk about the things that are ailing us, but we do have the power to change that. So I hope that this good news gives health to your bones.

00:29:56

So thanks for tuning in. I'm so encouraged by your journey to health. I am so encouraged by you continuing to listen to me every week. That brings me a lot of joy.

00:30:07

So until next time, stay strong, stay nourished, and stay healthy, California.

00:30:14

Thank you for joining me today.

00:30:15

I hope you learned something new.

00:30:18

Health care and treatment should focus on being proactive and preventative, emphasizing the importance of addressing the root cause of a disease or illness.

00:30:26

While the U.S.

00:30:27

has an excellent trauma medicine system, no helping patients when problems arise, our goals should be to prevent disease before they happen.

00:30:35

That's why this podcast is so important to me.

00:30:38

If you're needing further guidance or have questions on a particular matter, you can find my contact information in the show notes where you can set up a 15-minute consultation.

00:30:47

I also recommend you adding a functional nutritionist, a functional medicine practitioner, and a physical therapist to your healthcare team.

00:30:55

This podcast reflects my personal opinions based on extensive research and education.

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It is not intended for medical diagnosis or treatment and should never replace the advice from your doctor or other healthcare professionals.

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To continue providing this free information, I rely on your support.

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Follow, subscribe, like, and share this podcast with your family and friends, or on social media.

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Don't forget to turn on your notifications to stay updated whenever I have a new episode released.

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Educating you and empowering you to take back your health is my ultimate goal.

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By gathering knowledge and implementing small but impactful changes, you can reclaim your well-being.

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This is a journey, not a quick fix, so be kind to yourself, and I'll be there to help.

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You got this.