Kevin Ellis on Osteoporosis and Building Stronger Bones

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Katie: Hello, and welcome to “The Wellness Mama Podcast.” I’m Katie from wellnessmama.com and wellnesse.com. That’s wellness with an E on the tip. And this episode is all about bone well being. I’m right here with Kevin Ellis who’s often called the Bone Coach. And he’s an authorized integrative vitamin coach, a podcaster, YouTuber, bone well being advocate, and the founding father of bonecoach.com.

 

And his story started with an osteoporosis identified in his early 30s. And this started a journey for him of each his personal therapeutic and serving to plenty of different folks as properly. And at the moment, he’s not solely reworked his personal well being, however he’s devoted his life to serving to others with the identical downside. And by way of his distinctive three-step course of and training applications, his crew of specialists has helped folks in 1,500 cities around the globe. And we discuss loads in depth in regards to the completely different aspects of this. Things just like the distinction between osteopenia and osteoporosis, the baseline testing and scans which can be good to get earlier than they’re truly beneficial, and easy methods to know if you happen to’re in danger. The prime issues we are able to do for our youngsters to assist them truly attain their peak bone mass round age 30.

 

More causes to keep away from extra sugar consumption, the way in which issues like fluoride and environmental chemical substances can have an effect on bone well being, the precise vitamins that you simply want to your bones. They go far past simply calcium and vitamin D. The universally helpful and dangerous meals for the bones, and far, way more. Even if that is one thing that you simply don’t suppose you have got a possible difficulty with, there’s plenty of actually nice preventative recommendation in right here. And to his level, you may truly be shocked to know that you’ve got a number of the danger elements, and that early scans will help you avoiding any precise issues. So I realized loads. And with none additional delay, let’s leap in. Kevin, welcome. Thanks for being right here.

 

Kevin: Hey, thanks, Katie, for having me. Super nice to be right here.

 

Katie: I’m excited to talk with you and we’re gonna discuss all issues bone well being, which you might be an professional in, however earlier than we do, I’ve a word in my present notes that you’ve got a aim to mentor 1,000,000 youngsters who don’t have good function fashions. And I might simply love to listen to a number of the cause for the motivation behind that.

 

 

Kevin: Yeah. For me, , once I was a younger child…my father handed away once I was tremendous younger, once I was about two months outdated and, , had a dramatic impression on my life. I grew up, I had an abusive stepfather , some irritating challenges in my childhood and I by no means actually had a father determine that I may look to that I felt like was educating me the values, the teachings, the morals, all of the issues like that, that I actually wished to have and really feel once I was a child. And, , as I acquired older, I noticed there are plenty of youngsters, , going by way of that now. And that’s sort of one thing that I wish to be a mentor, any individual who can educate them the values, how are you going to be a very good form contributing member to society from a extremely younger age? And finally, I’d like to get that to the purpose the place, , these youngsters may have an internship or one thing like that in a purpose-driven group like ours.

 

Katie: That’s stunning. I believe we positively want extra of that. And, sadly, that is, such as you mentioned, one thing that impacts plenty of youngsters and I believe sources like which can be gonna be so useful sooner or later for…and I believe that creates ripples as properly. Like, if you assist a toddler at a younger age, it creates ripples for future generations. And that’s a lot the identical cause I’ve all the time beloved working with mothers as a result of I really feel like if I will help mothers, then that creates ripples for his or her youngsters and for generations past that as properly.

 

Kevin: Absolutely.

 

Katie: Well, I do know that you simply’re additionally an professional in all issues bone well being, and it looks as if this got here from a spot of sort of private expertise for you as properly. I’ve typically heard from folks on this podcast and myself as properly, plenty of us get into the well being and wellness world attempting to resolve our personal issues. So I might love to begin broad and listen to the story of how you bought began on this journey within the first place.

 

Kevin: Yeah. And a part of that, , begins with my father’s passing. You know, he handed away when he was 35, at a extremely younger age, and my complete life, I had this concern that I used to be gonna comply with in his footsteps to an early grave and never have the chance to observe my youngsters develop up and expertise the thrill of being a father. And once I was identified with osteoporosis at 31 at a time once I nonetheless had all these different well being points to resolve, I assumed my destiny was destined to be the identical. You know, I had a younger daughter, son in the way in which, I used to be devastated. And I bear in mind the day the physician sat down with me and confirmed that I had osteoporosis, and it wasn’t similar to a letter within the mail, like truly sat down with me and her actual phrases have been, “This is going to be an issue for you.” Bone medicine and fracture have been my future. And I walked out of that workplace afraid.

 

And for the individuals who know me properly, they know I’m sometimes not probably the most emotional particular person, and there are only a few issues which can be gonna strike concern in my coronary heart, however that did it. And once I acquired house that night time, I used to be laying on the sofa throughout my spouse. My daughter was upstairs sleeping and I appeared up, I noticed my favourite image of her on the wall. She was a bit over 1-year-old sporting this cute polka dot costume standing in entrance of a white picket fence, blonde hair, blue eyes, harmless and candy as might be. And I simply broke down crying. And I cried laborious. It was the type to cry that empties the sum of life’s burdens. And after I used to be carried out, I appeared over at my spouse and mentioned, “I just wanna dance with my daughter on her wedding day.” She wanted her daddy and I questioned whether or not I’d even be alive to be there for. And for these first couple of days and weeks, I used to be indignant, upset, overwhelmed. I used to be scared. I had no concept the place to begin. I simply wished to know the whole lot was gonna be okay and the way I used to be gonna even work out easy methods to enhance my well being and my bones.

 

And after an excessive amount of studying, analysis, working with docs, consulting with folks, my mindset began to shift. And as soon as I acquired to the purpose the place I began making use of the issues I had been studying, was truly making enhancements in my well being and my bones, that’s once I realized simply how difficult it may be for the typical particular person, largely the typical girl who’s identified with osteopenia and osteoporosis, usually not, , the younger man, to determine what they should do to handle bone loss, construct bone power, and stop fracture. Because the prescription for 90% of ladies who’re identified is calcium, vitamin D, strolling, and a bone drug, and that’s woefully insufficient. And it’s actually that cause why I began BoneCoach and bonecoach.com.

 

Katie: And that most likely needed to be fairly the shock so that you can be 31, and such as you mentioned, a man, which isn’t the conventional danger demographic and doubtless in excellent well being. I learn that you simply have been a Marine earlier than that, it wasn’t from lack of motion. It wasn’t from…, such as you have been doing plenty of the issues that ought to have probably not put you in danger. So that needed to be fairly a shock to seek out out. And I’m curious at that age, like how do you know that you simply had it and the way would another person who perhaps has the early danger elements know that they may have it as properly?

 

Kevin: Yeah. So for me, although, , being a Marine, figuring out easy methods to work out, being bodily energetic, all these sorts of issues, I had that. And I had a basis of weightlifting and issues like that once I was youthful, however on the similar time, I had celiac illness, malabsorption of vitamins for a lot of, a few years. A slew of digestive points, low power, poor sleep. You know, I clearly most likely wasn’t absorbing my vitamins. There have been simply plenty of various things. While I used to be within the Marines, I smoked for 5 years. You know, there was some ingesting and issues like that that took half throughout that point too. All these items can contribute and work towards us. Typically, you’re not gonna be getting a DEXA scan, a bone density scan, and we’ll discuss these in a minute if you’re youthful. But for me, as a result of I had celiac illness, that’s one of many issues that we ended up pushing for. And we initially thought I used to be simply gonna be checking the field, however turned out…discovered we had osteoporosis. So that was sort of a whole shock for me at the moment.

 

Katie: Gotcha. So that was the impetus for you, like getting into and getting examined at that time was…

 

Kevin: Yep. Yep. Absolutely.

 

Katie: And so I’m assuming these are all additionally then danger elements. If somebody already has celiac illness or actually have some sort of intestine dysbiosis, that may be a possible danger issue for bone points.

 

Kevin: They completely can. They completely might be danger elements for that. And by way of like…I didn’t even know once I was identified what osteoporosis was. So osteoporosis actually means porous bone. It’s characterised by both not sufficient bone formation, extreme bone loss, or a mixture of all. In osteoporosis, each your bone density and your bone high quality are decreased, and that’s gonna improve your danger of fracture. And I had simply talked about a bone density scan. So that’s sort of the gold normal of discovering out how you have got osteoporosis is the dual-energy X-ray absorptiometry. It’s a painless check, sort of like an X-ray, however very low ranges of radiation. You lay down on a machine, the machine does a scan. It tells you your bone mineral density, the precise mineral content material of your bone. And then it generates a rating. And the rating known as a T-score. And a T-score is telling you the way a lot your bone mass differs from the bone mass of a median wholesome 30-year-old grownup.

 

So a rating of zero means your bone density is the same as the norm for a wholesome younger grownup. Score plus one, minus one, thought-about regular and wholesome, however a T-score of between damaging one and damaging 2.5, that signifies you have got low bone mass, oftentimes known as osteopenia, which is sort of a precursor to osteoporosis. And then a T-score of damaging 2.5 or decrease signifies you have got osteoporosis. The higher that damaging quantity is, so damaging 2.5, damaging 2.6, damaging 2.7, the extra extreme the osteoporosis. Most ladies are getting these scans carried out by the point they’re of their 50s and 60s as a examine within the field. Their docs are gonna get them organized, however that’s too late in my view. If you haven’t had one but, and also you’re in your 30s, your 40s, your 50s, go get one. It’s a good suggestion to get a baseline. And we don’t wanna keep away from doing one thing too simply because the reply is probably not one thing we don’t wanna hear, proper? You can’t tackle one thing additionally till you’re conscious of it. So that’s a extremely necessary word there that I wish to make is let’s be on the facet of prevention, get a baseline. And that method, we don’t essentially simply react in a while in life.

 

Katie: Yeah. That’s an incredible level. I bear in mind discovering out once I first discovered I had Hashimotos and it was in some methods a reduction as a result of at the least then I knew and I may begin addressing it. And you’re proper, I don’t suppose lots of people suppose to get that. I haven’t ever gotten a DEXA scan and I’m in my 30s. But it is sensible, and I do know there’s plenty of different data that may come from that as properly. So it looks as if an incredible baseline check. I’m guessing it’s multifactorial, however what do we predict causes osteopenia or osteoporosis?

 

Kevin: Great query. And I attempt to get folks to consider imagining their physique as like a…think about you have got a bucket of water, okay? The bucket represents your physique. The water inside the bucket represents your bone mineral density, the measure of how a lot bone you have got. And think about that bucket has a small gap in it with a really tiny leak. And over time, over years and years, that water stage will get decrease and decrease and decrease till sooner or later you go get that bone density scan, you notice your water is low. You have osteopenia and osteoporosis. And you’re shocked. I assumed my bucket was stuffed with water. And often, the explanations are as a result of both you have got a bunch of well being points like I did, and that’s what led you to go get a DEXA scan otherwise you’re on the alternative finish of the spectrum.

 

You work out, you suppose you’re maintaining a healthy diet, you’re doing the whole lot proper, you get a DEXA scan as a examine within the field, you discover out you have got osteoporosis. In both of these situations, you have got this response of how do I repair this proper now? And typically folks make fast drastic choices, together with taking a bone drug typically influenced by our docs to right away plug the opening and fill our buckets again up with water. And we do that earlier than figuring out the place the opening is, what brought about it, or if there was even a gap within the first place as a result of your bucket could not have ever been stuffed with water to start with. So let’s discuss in regards to the first one. Is there a gap in your bucket? Are you actively dropping bone? A single bone density scan won’t let you know that. And you want to know the reply to that earlier than you make different choices as a result of one thing may very well be inflicting that loss, may very well be a number of issues.

 

So the check we wanna use right here known as a serum CTX check or a CT low PET kind check. This is a bone turnover marker check, and it’s wanting on the stage of bone breakdown that’s going down within the physique, okay? It’s measuring these collagen bone protein fragments. If that stage is elevated or actually excessive, that may be an indicator of energetic bone loss. So that’s one of many methods to inform in between DEXA scans if you happen to’re nonetheless actively dropping bone. Then the query turns into, what brought about the opening? And that is main extra into your query of what contributes or may have contributed to the bone loss and osteoporosis. And lots of people don’t know this, however there are a number of kinds of osteoporosis. There’s main osteoporosis, which is usually associated to a lower in estrogen in post-menopausal ladies.

 

Estrogen has a protecting impact on bone. When estrogen ranges lower as they do throughout menopause, it’s gonna trigger a rise within the exercise stage of cells that break down bone. But then there’s an entire different reason for osteoporosis. That’s secondary osteoporosis. This is a class I fell into. And that is the place osteoporosis happens because of, , behaviors, situations, ailments, issues, medicines, number of these various things. Most people who find themselves unexpectedly identified of their 30s, or 40s, or 50s and 60s, they’ve or had a secondary trigger, okay? And that’s what we have now to go and discover and work out. And then the final half is, and that is necessary for youths, too. Did you simply not begin with a full bucket? Did you simply not obtain peak bone mass? Because what’s necessary to bear in mind, in case you are identified with osteoporosis, it doesn’t mechanically imply that you simply’re actively dropping bone. You may not have constructed up sufficient bone in your youthful years.

 

Up to 90% of your bone mass is acquired by age 18, and it peaks by the point you flip 30. So by the point you flip 30, your bucket is about as full because it’s going to be. So if if you’re youthful you had an consuming dysfunction, poor vitamin, low calcium and vitamin D consumption, if you happen to smoked or drank excessively, if you happen to led a sedentary way of life, or if you happen to took sure medicines, these all may have prevented you from reaching peak bone mass and beginning with a full bucket.

 

Katie: So many instructions to go from there. I believe the primary being in order mother and father, what can we concentrate on to verify hopefully our youngsters do attain that full bone mass from an early age? Like, what are the elements we wanna be actually cautious about?

 

Kevin: Yeah. Especially with younger youngsters, too, get them energetic, get them open air taking part in, get them taking part in sports activities. Any of these actions once they’re youthful which can be gonna shock their bones. We wish to, , soccer, bone density within the legs of soccer gamers is often nice as a result of it’s multidirectional. They’re altering course actually fast. There are these quick, intense bouts after which they’re off. So that’s nice. Resistance coaching is nice. Getting them energetic and strolling and shifting, all incredible. One factor I might say for youths, too, is sugar. We gotta take note of sugar, okay? We don’t wanna be consuming plenty of completely different sugar. Excessive sugar consumption may exacerbate vitamin D deficiency. Research have truly discovered {that a} excessive consumption of fructose is gonna improve the expression of an enzyme liable for degrading vitamin D. And that’s additionally going to lower the expression of an enzyme that helps synthesize vitamin D too.

 

So it’s gonna cut back our inside absorption of calcium. It’s gonna improve our urinary excretion of calcium and magnesium. These are necessary minerals for our bones. So it’s not simply, , I do know we hear on a regular basis to not eat sugar and to not be giving our youngsters a bunch of cookies and desserts and candies and all these issues, however there’s good cause for it too for the well being of our skeleton. So these are some necessary issues. Chemicals, taking note of chemical substances once we’re youthful, too. I might say, and I’m positive that is about the most typical recommendation on the market and one of many best low-hanging fruit that we are able to do is attempting to shift to consuming natural produce and issues like that as attainable.

 

That method, we’re not getting issues like glyphosphate and, , a number of the different damaging chemical substances and issues like that on the market. We don’t wanna be consuming these issues for our youngsters. And then even your private care merchandise. To take note of the issues that you simply’re utilizing there. You know, I’ll even simply say, , once I first began saying that you simply had fluoride-free toothpaste and issues like that got here out, we jumped on that instantly like in our home. We have been utilizing another manufacturers and issues like that, however fluoride can truly not be the very best factor long-term to your intestine well being, to your bone well being, particularly in case your youngsters are swallowing that stuff long-term as an alternative of spitting it out within the sink, most likely not gonna be the very best factor there both. So these are some things from a child’s perspective too that I might think about incorporating.

 

Katie: And then for adults as properly, you mentioned age 30 is sort of if you’re optimally gonna hit your peak bone mass. And ideally that’s when it’s gonna be actually good. For individuals who perhaps get a DEXA scan or begin noticing a few of these signs and discover out their bone mass isn’t very best and perhaps they’re of their 30s or 40s, I might assume from listening to your story that that doesn’t imply all is misplaced and a few of that harm can’t be undone. But what does that course of appear like, if somebody will get comparable information or simply finds out they could be or have a few of these danger elements or sort of on that path?

 

Kevin: Yeah, completely. So primary, no, it doesn’t imply you’re completely fragile, proper, if you happen to get a prognosis of osteoporosis. And this doesn’t imply, , it doesn’t matter what age you might be. You can construct bone power within the age, it simply turns into tougher. The older you get and the extra bone you lose, there are fewer cells concerned within the course of, that course of turns into much less environment friendly. So we wish folks to wanna be on the facet of prevention and never response. So let’s say you discover this out, your 30s, 40s, 50s, 60s, 70s even, you’re nonetheless gonna comply with the identical course of. The first step must be it’s a must to establish and tackle all these root trigger problems with bone loss and bone harm, proper? If there are issues working towards you actively, it’s a must to tackle these issues first.

 

You gotta know what assessments you want to order and get carried out. You should know easy methods to perceive your outcomes. You gotta be your personal finest advocate. And that is with any well being situation, not simply osteoporosis. You can’t simply put all of your religion into one particular person and anticipate them to do the whole lot for you, after which guarantee that that’s gonna get you your finest well being. You nonetheless have to be sort of guiding and directing that course of.

 

The second a part of that is nourish. You want to revive the uncooked supplies and vitamins that you simply want for stronger, more healthy bones by way of weight loss program, by way of digestion, by way of absorption. You have to be sure you have the correct inputs to supply stronger outputs as a result of you possibly can’t rebuild one thing that’s not there, proper? And that’s gonna occur on three layers. Are you taking in the correct vitamins in the correct quantity? Are you truly absorbing these vitamins? If you have got digestive points, these digestive points can truly be a supply of irritation that contributes to bone breakdown within the physique. And then are these vitamins truly making it to the cell stage?

 

And plenty of occasions, , persons are simply advised, take your calcium, take your vitamin D, however there are different nutrient which can be necessary past simply that, magnesium. Magnesium is unbelievably necessary, not only for our bones, however for our general well being. One of the first capabilities of magnesium is that we’d like it to make proteins in our physique. So if you eat proteins in your weight loss program, be it from animals, eggs, fish, dairy, beans, peas, brown rice, no matter, by way of the method of digestion, you break these proteins down. And as soon as we take in these amino acids, we are able to then rebuild them in our our bodies into varied proteins, however you want magnesium to do that. And nearly the whole lot within the physique is a protein or is made by proteins. You know, bones are 50% protein by quantity.

 

Another necessary nutrient that’s typically ignored is vitamin Ok, okay? There are two kinds of vitamin Ok. Or, properly, at the least for the sake of this dialog, let’s simply say Ok-1 and Ok-2. Ok-1 might be transformed to Ok-2, however not effectively. Ok-2 is what’s most necessary for bone well being. There are some main types, there’s MK-4, there’s MK-7. But vitamin Ok-2 is gonna assist in bone mineralization. And that’s tremendous necessary too. So it’s extra than simply calcium and vitamin D. And then the final a part of that is…I might say the final a part of this course of can be construct. You have to construct power, the physique power, the thoughts power, the bone, you want to cut back your stress, enhance your sleep, get an train plan in place that’s gonna assist you to truly construct bone power, and do these issues in a method that’s gonna stop, , fracture and harm and issues like that. So that’s the excessive stage, and that’s just about the identical throughout the board for folks regardless of how outdated you might be.

 

Katie: Yeah. And it looks as if nice recommendation throughout the board, such as you mentioned, even for youths beginning at a younger age to verify they’ve these vitamins optimized and so they’re getting a diverse weight loss program. It looks as if you’ve talked about the absorption piece a few occasions. And I believe that’s a factor that isn’t talked about sufficient in fashionable society shouldn’t be solely is our weight loss program nutrient-depleted in comparison with what it was a few generations in the past, however we’re possible not absorbing issues practically as properly due to all the different issues which can be inputs in our our bodies and the chemical substances we’re uncovered to. It additionally looks as if there’s a very direct connection right here between bone loss and intestine points. So are you able to discuss extra about that and sort of what to concentrate on associated to intestine well being and if that may be a part of the issue?

 

Kevin: Absolutely, sure. Major connection between intestine well being and bone well being. So I do know I used to be speaking a couple of bucket earlier, however let’s neglect in regards to the bucket for a second. Let’s simply say…, we’re gonna use a very completely different metaphor. Think of our our bodies and our bones as being like crops. In order to develop, they want vitamins and the correct situations, proper? So most individuals focus a lot on the vitamins, the salads, the smoothies, the dietary supplements that they fail to contemplate the soil. Our intestine is just like the soil. We take in virtually the whole lot right here. So once we absorb meals or dietary supplements, we begin to break them down into smaller items in our mouth. That meals makes its method into our abdomen, the place it’s turned within the acidic combine to interrupt it down even additional. Then it makes its option to our small gut, our soil. And that is the place our vitamins are damaged right down to their smallest kind to be absorbed by us, the crops.

 

But to be able to take in something, we’d like roots in our soil, proper? Our roots are known as villi. These tiny little hair-like projections cowl our small gut and are liable for absorbing vitamins. They take in the vitamins from the meals you eat after which shuttle these vitamins into your bloodstream to allow them to journey to the place they’re wanted within the physique, whether or not that’s for therapeutic a minimize in your hand, rising your hair or fingernails, or rebuilding stronger bones. The job of our roots, our villi, is so necessary that the full floor space they use to soak up vitamins is the dimensions of a soccer area. How wonderful is that, proper? But when we have now poor digestion and our intestine well being isn’t optimum, we are able to’t correctly break down our meals. And once we can’t correctly break down our meals, vitamins gained’t be accessible. And if vitamins aren’t accessible, the villi gained’t be capable to take in them. And the physique gained’t have the uncooked supplies and sources wanted for stronger, more healthy bones.

 

So the place do we have now to begin? What we have to begin with, are vitamins making it to your soil. If you have got bloating, belching, burping, extreme gasoline, even diarrhea after meals, otherwise you really feel like meals simply sits in your abdomen and stagnates for a very long time, there’s a very good likelihood you have got low abdomen acid. Age, stress, nutrient deficiencies, intestine infections are all contributors. And surprisingly, , top-of-the-line indicators of low abdomen acid is reflux, which is surprising, proper? And when folks have reflux, what do they take for? The similar factor I took for various years, tums and proton pump inhibitors like Prilosec, Prevacid, Nexium, Omeprazole. Like most individuals who take PPIs, I mistakenly thought I had an excessive amount of abdomen acid and I ended up suppressing what little abdomen acid I did have.

 

And the rationale that’s an issue is as a result of we’d like abdomen acid to correctly break down and extract vitamins from our meals like amino acids, the constructing blocks of protein. I discussed earlier, our bones are 50% protein by quantity. They want amino acids. Calcium is the first mineral constituent of our bones. Low abdomen acid reduces its absorption. Magnesium, iron, B12, when you’ve got low abdomen acid, your soil might be starved of those vitamins and others. The subsequent query about, , intestine well being, does your soil have the correct stability of bugs? Other issues are gonna rise in case your soil has the incorrect stability of bugs, dysbiosis, the presence of dangerous bugs, intestine infections, and even good bugs within the incorrect place, SIBO like small intestinal bacterial overgrowth. These bugs make up our microbiome.

 

When that is out of stability, it’s gonna negatively have an effect on your physique’s skill to soak up vitamins and it’s gonna contribute to leaky intestine systemic irritation, each of that are dangerous to your physique and your bones. So, once more, how have you learnt in case your bugs will not be balanced? You may expertise the bloating, the belching, the extreme gasoline, the heartburn, the constipation, diarrhea, even fatigue. Those can all be indicators. And then the final a part of the digestive well being image sort of ties into one of many the explanation why I developed osteoporosis, , at a youthful age is there are a number of situations and ailments that have an effect on your physique’s skill to soak up vitamins. So are your roots even working correctly? Celiac illness is one in every of them and it’s the first cause for my osteoporosis. How does that contribute to nutrient malabsorption bone loss? When you ingest gluten, these villi, our roots turn out to be blunted to the purpose the place they will’t do their job.

 

And so for me, my roots successfully grew to become broken. My physique was starved with key bone-healthy vitamins like calcium, phosphorus, and vitamin D. Those are often absorbed a bit greater up within the small gut the place that harm is extra more likely to happen. And this went on for years, had no concept calcium was being raked for my bones to serve different functions. And, , there’s a very good likelihood that that may be a contributing consider osteoporosis. So we’d like to verify in case you are nonetheless consuming gluten, , the tTg-IgA is a good check to assist with that. And then additionally the full serum IgA may also be a useful check there too.

 

Katie: That’s tremendous useful. I used to be taking notes. And I’m curious how your bone well being is now after like happening this journey and what your progress has appeared like.

 

Kevin: Yeah, completely. Been capable of make progress alongside the way in which and enhancements alongside the way in which. And, , we took that, we took the whole lot that I had realized, but it surely wasn’t simply me, it was principally taking the analysis and all of the issues and we made it actionable for different folks now, too. That’s most likely an important factor is now we even have been capable of assist folks in over 1,500 cities around the globe at this level placing a plan in place, strolling them by way of a three-step course of, and placing them in entrance of extremely credentialed crew members and specialists that alongside my… In my very own journey, I noticed it’s actually laborious if you put all of your eggs into one particular person. Sometimes you want to coordinate with plenty of completely different folks. And that’s one of many issues we’ve capable of do is put folks in entrance of all of the folks that may assist them get solutions alongside the way in which. So is basically one of many tougher components of the journey.

 

Katie: And I’m glad you introduced up the magnesium connection too, as a result of that is one thing I’ve been speaking about for years and realizing it’s so depleted within the fashionable weight loss program and it’s wanted much more than we’re getting typically and infrequently there’s a spot for supplementation. I’m curious if you happen to can simply kinda stroll us by way of, I do know you even have this all as a full method on-line for individuals who really need to enter the main points, however simply sort of an summary of what an optimum weight loss program complement train plan may appear like, perhaps even at completely different ages for bone well being?

 

Kevin: Yeah, completely. So , let’s even simply begin with weight loss program and vitamin as a starting place. Obviously, , we wanna ensure we’re getting the correct meals, the correct vitamins. If we don’t have the issues there to assist us construct bone, we’re not truly gonna be capable to rebuild our bones and we’re not gonna be capable to stop bone loss. Something I wanna level out although with weight loss program and vitamin is each time you eat, you have got the chance to offer your physique the whole lot it must heal and rebuild itself. But it’s about much more than simply drink a bunch of milk and alkalize your physique with inexperienced greens. And folks ask me on a regular basis, what’s the right weight loss program, and so they hate my response. It relies upon, proper? We’re all biochemically and genetically distinctive people. We reply to completely different meals and dietary approaches in another way, which is why no dietary method can be thought-about a inflexible framework with zero flexibility.

 

It’s additionally why if you see somebody saying, everybody ought to eat this particular superfood as a result of it’s assured to be good to your physique and your bones, make word of it, however notice it may not give you the results you want as a result of regardless of how a lot of a superfood or well being meals somebody claims one thing is, or how nice they are saying it’s to your bones, if it creates irritation in your physique, it’s not a well being meals for you. And additionally the place you might be in your well being journey is gonna be one other necessary consideration. So if you happen to’re working to beat digestive points or bacterial overgrowth, candida, or put autoimmune illness in remission, your dietary method will differ considerably from those that will not be. General rule of thumb, anti-inflammatory weight loss program. You know, if any individual doesn’t have plenty of completely different well being points and issues like that, a very good start line may probably be a Mediterranean-ish-type method.

 

If any individual is coming in and so they’ve acquired, , autoimmune situations and issues like that, we’re most likely gonna at the least, , begin them someplace round a paleo-type method or one thing like that. Paleo AIP is clearly gonna be necessary too, however particularly on the extra restrictive plans. So if you happen to’re on AIP or another weight loss program for intestine well being particularly, you’re not gonna be staying on these issues ideally, , indefinitely or as a long run method as a result of if not, you may be creating nutrient deficiencies and issues like that long-term there too, if you happen to’re not paying consideration. Then particular meals I might say, some common meals that we may begin incorporating now which can be good for lots of people. I might say small-boned fish. So issues like salmon, anchovies, sardines, herring, mackerel, these sorts of fish with the bone in. You can get these in cans. Vital Choice is a good place to go get these.

 

And these have, , nice supply of protein, all of the minerals that you want to help your personal wholesome bones, and you then’ve acquired the omega 3s there too. So these are nice issues if we are able to incorporate these. You know, do these each likelihood you get. Coconut oil, one other one is nice. It’s thought-about one of many healthiest meals on the planet, but it surely’s nice to your bones too, okay? So virgin coconut oil is nice. It’s not solely been proven to assist with defending towards bone loss, however truly within the enchancment of bone construction. So that’s one other one which may very well be useful. And then additionally arugula. Arugula is a good leafy inexperienced, similar cruciferous household of greens as broccoli and kale, but it surely’s decrease oxalate, okay? And spinach is a typical inexperienced that lots of people devour, however what they don’t perceive is that even if you happen to have a look at a container of spinach and it says, it’s acquired plenty of calcium there, most of that calcium shouldn’t be bioavailable. It’s sure up with oxalate.

 

So arugula is a good one to swap for that. And additionally, , if any individual has points with oxalates, they could have kidney stones, arthritis, joint ache, issues like that, these could also be indicators. They may need a tough time breaking down and degrading that oxalate. So arugula may very well be a very good swap there too. And then vitamin C-rich meals. These are nice as a result of vitamin C isn’t just key to your physique well being, it’s additionally necessary to your bone well being. Bones are made up of this collagen protein matrix upon which minerals are laid. Vitamin C stimulates pro-collagen. It enhances collagen synthesis, and it stimulates one thing known as alkaline phosphatase exercise, which is gonna assist with bone-building cell formation. So you may get that out of your citrus fruits, Kakadu plums, acerola cherries, strawberries. Those are nice fruit sources.

 

And then, , by way of vitamin C-rich greens, pink and yellow bell peppers, , dino kale,  kale, steamed broccoli, Brussels sprouts, these are some nice choices by way of meals to get began.

 

And then simply by way of train, being energetic, incorporating resistance coaching. You wanna be sure you’ve acquired two various kinds of stimuli going by way of constructing your train plan, muscle pulling on bone and impression, okay? Those are the best interventions for train. Muscle’s gonna pull on bone to make them stronger. That mechanical sign is gonna ship a chemical sign to inform the bone principally to turn out to be stronger. Impact workouts, they’re welcome boost too. Swimmers and long-distance working, they don’t present that diverse packed. So long-term, these shouldn’t be the one supply of train that somebody is getting. Really necessary to stipulate that too. And then if we’re doing resistance coaching, research are gonna present that the best truth, the extra intense the train in that 5 to 10 rep vary, that’s what’s gonna be finest for exciting muscle and bone progress.

 

Katie: Super useful. I took plenty of notes. I really like that you simply introduced up issues like canned sardines. I’ve been saying that for years of it being principally a multivitamin and I get pushback from folks saying, “It’s so gross”. And I’m like, I promise you possibly can be taught to find it irresistible. Maybe put some pickles with it or mustard or no matter helps you with the style, but it surely’s like the most cost effective pure supply of plenty of these issues which you can get and also you’re actually getting bones. So it is sensible that that may help your bones.

 

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I additionally love that you simply introduced up oxalates. Because I really feel like that is one other space that’s not talked about once we discuss, , greens are nice for you, have tons and plenty of greens is that there’s such a variety there. And typically I’ve discovered simply genetically lots of people don’t do nice with an entire lot of leafy greens, particularly uncooked. And you possibly can verify this. My understanding is that issues like cooking it might probably truly cut back the oxalate and make it extra bioavailable. Any different suggestions for that? I really like the arugula one. I didn’t truly know that. So I’ll put that within the present notes as properly.

 

Kevin: Yeah. Boiling is gonna have the best discount in oxalates, but additionally with that, , you cut back a number of the different vitamins there too. But the discount shouldn’t be gonna be a whole discount, too. So if any individual is already…, in the event that they’re coming to us and so they have already got digestive points, and kidney stones, and arthritis, and joint ache, we’re gonna, ideally, it’s not like you possibly can remove…or it’s difficult to remove each single meals that comprises oxalate, however you may make some wholesome options and swaps, and arugula is simply a simple one to try this. And additionally plenty of occasions if folks have taken antibiotics for a very long time or, , they’ve carried out some issues to degrade their intestine micro organism, one of many precise intestine micro organism that breaks down and degrade oxalates, oxalobacter formigenes, that may very well be a difficulty too, proper> People could not even have that intestine micro organism to assist break down and degrade the oxalate.

 

Katie: And you additionally talked about bones being like sort of a collagen matrix construction. Certainly like dietary dietary supplements of collagen have gotten actually widespread within the final couple of years. Do you counsel these or is there a greater option to get that?

 

Kevin: Collagen dietary supplements can completely be useful, proper? Because you’re nonetheless getting the amino acids. The solely factor to bear in mind is that collagen shouldn’t be a whole protein, proper? It’s lacking tryptophan, you continue to have to be positive you’re getting full proteins in your weight loss program, however it may be an incredible addition. And it’s a simple addition for lots of people too. Another various for upping your protein consumption, which is tremendous necessary. You know, ensuring you’re hitting your protein wants is tremendous necessary. Whey protein may very well be an possibility if any individual can truly tolerate that, that’s an necessary word additionally. And then, , entire meals, precise entire meals, canned sardines, issues like that. And you don’t all the time should eat the canned model of issues simply to get the bones. Yes, you possibly can nonetheless eat the opposite cooked salmon or baked salmon or rooster or, , no matter it’s that you simply’re incorporating, however incorporating that animal protein is completely one thing that, , I believe is necessary to be doing in your weight loss program.

 

Katie: Yeah. And I do know that there are plenty of additionally hormonal causes that ladies typically are extra affected by this than males, however a number of the factors you simply introduced up made me suppose, particularly for ladies, there’s two actually necessary issues I wished to spotlight that you simply mentioned. One being about hitting protein targets as a result of I’ve had previous podcast company after which seen firsthand in my very own life that many ladies drastically under-eat and beneath devour sufficient protein. And this was actually pivotal for me once I truly began mapping out how a lot protein I used to be consuming after which ensuring to sufficient protein, I noticed I used to be method beneath what I wanted to get earlier than. And it grew to become a lot simpler to construct muscle and really shed pounds even by consuming extra meals once I acquired that protein in goal, which it’s nice to know additionally advantages my bones, however I really feel like typically for no matter cause, ladies will not be as inspired to eat as a lot protein. And that perhaps is an space of deficiency for lots of ladies, together with the kinds of train that you simply talked about.

 

I really feel like these impression and muscle versus bone actions are ones that on common, sometimes, guys are likely to do extra typically. And we see ladies extra in like courses or mild cardio or swimming, however that’s not giving the identical results. So I’d love to simply discuss a bit bit extra about each of these, perhaps some specifics on protein targets and the way a lot is that train threshold as a result of like I mentioned, I noticed huge modifications in my life from upping my protein after which doing issues like sprinting, like speedy sprints, after which weightlifting actually modified my physique fairly drastically. So I’d love to speak a bit bit extra about these.

 

Kevin: Yeah. So protein targets, I might look extra towards being at the least, on the very least, , if you happen to’re 0.545 occasions your physique weight in kilos can be in regards to the variety of grams of protein that you’d need. So let’s say you’re, , 100-pound feminine, 0.545 occasions your physique weight and kilos can be about 55 grams of protein, minimal, completely minimal that you simply’re gonna wanna be getting. And you possibly can clearly go up from there to assist, particularly if you happen to’ve acquired that extra intense train and also you’re truly lifting and doing the resistance and issues like that, you wish to have the gas there and the vitamins there to supply that muscle progress too. Because bear in mind what I mentioned, if you’re truly constructing muscle, that’s gonna assist construct bone too. So resisting coaching is tremendous necessary.

 

A whole lot of occasions too what I see with train is persons are doing…perhaps they’re long-distance cyclers or they’re long-distance runners and so they simply rely the working. Maybe they run plenty of marathons or they’re clocking 5, 6, 7 miles each single day, however they don’t have some other diverse train. Number one, you’re not getting the numerous impression if you happen to’re simply, , working the identical course. There’s no variation within the impression, that may have a damaging impact in your bones long-term. And then additionally if you happen to’re not truly lifting weights, constructing muscle power, that’s actually solely working, , for probably the most half, the decrease half of your physique, however we’ve acquired different bones in components of our skeleton that we simply can’t chalk that up if the one exercise that we’re doing for our decrease half. So that’s once we wish to be incorporating a number of the bigger compound actions, the overhead presses, the deadlifts, the squats, these sorts of actions that interact probably the most muscle and which can be truly, , we’re doing them at the least within the 5 to 10 rep vary. That’s what’s gonna be most useful for exciting muscle and bone progress.

 

I say that with an asterisk is that if you happen to don’t have a background in weightlifting, don’t simply leap on YouTube, watch a video of any individual deadlifting, after which go leap on the market to strive to try this by yourself. That may result in potential harm. But if you happen to get some steerage, you get assured in these items, particularly on the youthful teams. If you’re 20s, 30s, 40s, if you happen to can develop a ardour for this younger and also you get the correct kind and physique mechanics down now, that’s gonna do wonders for you in a while in life. And lots of people don’t…the folks that I work with plenty of occasions too, in the event that they’re of their 50s, 60s, particularly once they get to their 70s, they’ve acquired daughters, I hear this every single day, proper? They want they might’ve carried out extra to be on the facet of prevention. And if you happen to’re in that age vary of 20, 30, 40s, preserve your bone well being in thoughts. Do these items now which can be gonna set you up for an energetic future.

 

Katie: Yeah. I noticed a extremely fascinating graphic on that one time of evaluating ladies who had lifelong weightlifting pastime or apply, and displaying that even ladies of their 80s side-by-side of 1 who constantly, and it’s not like hours a day, we’re speaking small quantities of weightlifting and ate sufficient protein. And they appeared 30 years aside in age. It was actually, actually drastic. So as a facet profit, these items additionally appear to have a fairly robust anti-aging impact.

 

Kevin: Absolutely, completely.

 

Katie: And you talked about, folks as they become old, and I do know that that’s a way more widespread demographic for bone loss, and we’re seeing that from the statistics, I’ve seen that’s on the rise proper now, fairly drastically as properly. For folks listening who’re both in that age bracket or have perhaps mother and father or kin who’re, I do know I’ve an prolonged member of the family who has been identified with bone loss, what are a number of the issues they will do, are they destined to simply getting fractures, or can a few of these issues nonetheless assist sort of enhance that trajectory for them?

 

Kevin: I imply, regardless of the place somebody is at, you possibly can construct bone power at any age. If you bear in mind what I used to be saying earlier, , it simply turns into tougher. You have much less bone cells concerned within the course of as you become old. As you lose extra bone, the method of rebuilding turns into much less environment friendly. So the sooner you are able to do one thing the higher, however regardless of if you begin, if you happen to… You know, the place to begin, if we’re taking a look at it as figuring out and addressing root trigger problems with bone loss, nourishing your physique and absorbing vitamins, and constructing power, the physique, thoughts, and bone, you are able to do these issues at any age. So if you happen to’ve acquired root trigger points. I might encourage folks when you’ve got a dad or mum, proper, that perhaps has bone well being points and so they’re simply sort of ignoring it or placing it off or not taking note of it, encourage them to make assumptions, or not make assumptions and make goal choices, proper?

 

Encourage them to be their very own finest advocate and to verify they’ve all the data data they should make educated, knowledgeable choices shifting ahead with a medicine, proper? That’s all the time gonna be proposed by their physicians, however they will do one thing else first to see if that’s truly the route that they want even to go as a result of plenty of occasions it’s not. And simply determining the basis trigger points, getting their vitamin plan in place, doing the correct issues for workouts are all tremendous, tremendous necessary.

 

Katie: Awesome. I’ve acquired plenty of notes for you, guys, listening, wellnessmama.fm. I’m placing all of them there together with hyperlinks to be taught extra about all of those. For anybody listening who perhaps doesn’t have an acute downside however desires to verify this isn’t going to turn out to be an issue, you’ve talked about some testing, however perhaps simply give us sort of a blueprint for which explicit testing at what age is an efficient level to begin.

 

Kevin: So primary, DEXA scan. There’s additionally one other check on the market proper now known as the REMS check. And this check truly seems to be at your bone high quality and your bone density on the similar time, okay? And that’s Radiofrequency Echographic Multi Spectrometry expertise. And what it does is it’s gonna inform your bone density, after which it’s gonna offer you a five-year main osteo product fracture danger. And it’s gonna additionally let you know your bone high quality, bone density, bone high quality mixed to create bone power. So you may get that as a baseline. It’s extra prevalent in Europe, not a lot right here, but it surely’s gonna make its method, I believe extra into the U.S. right here actual quickly. And then additionally, the CTX check, the bone turnover markers that I talked about earlier, you may get a serum CT low peptide check to simply perceive what the extent of your bone breakdown is earlier on.

 

That method, in a while in life, you sort of have a benchmark. And then a number of the different ones, vitamin D, that’s a brilliant necessary check that we wanna ensure we’re getting. Look on the 25 hydroxyvitamin D. Again, that vary is basically huge. Normally, if you happen to’re within the U.S., 30 to 100 ng/ml, lots of people are on the decrease finish of that vary. We wanna bump that up. We wanna bump that up a bit bit extra. And then, clearly, the celiac check, checking your intestine well being. You know, if you happen to’ve been consuming gluten for 30 days and also you’ve acquired these antibodies current, the tTg-IgA check, that’s gonna be a useful check to assist establish when you’ve got celiac illness.

 

And then additionally you may get your thyroid testing carried out. So you are able to do a TSH. You can have a look at your different thyroid markers, together with your ferritin too. You wanna have a look at your ferritin. Comprehensive metabolic panel, CBC, after which your PTH, your parathyroid hormone, okay? This is gonna…your PTH, you wanna have a look at that in relation to your vitamin D and your blood calcium ranges simply to be sure you don’t have a parathyroid tumor, which may very well be raking calcium out of your bones. Those are a number of the normal primary assessments. There are much more than that the place you possibly can dig, , particularly deeper into sure areas based mostly on what these outcomes flip up, however that’s a very good start line.

 

Katie: Awesome. And I do know you have got plenty of sources about this. Where can folks discover you in the event that they wanna be taught extra about any of those specifics, or they’ve an acute downside and wanna begin engaged on it?

 

Kevin: Yeah, completely. You can all the time discover me over at bonecoach.com. That’s the simplest place. We even have a YouTube channel, Facebook, Instagram, Pinterest, all the key channels and a podcast too. So you possibly can all the time discover me @BoneCoach.

 

Katie: And these might be linked to you guys as properly at wellnessmama.fm, so you could find them. And then a few final questions that I like to ask on the finish of interviews, the primary being, if there’s a guide or various books which have had a profound impression in your life? And if that’s the case, what they’re and why?

 

Kevin: I might say for me, which might be an uncommon reply, “Little Blue Truck,” which if you happen to’ve acquired mothers, , take heed to this, I’m positive they is likely to be acquainted with that guide. And actually all the opposite books that I learn to my youngsters, proper? For me, it’s not a lot, I learn management and improvement books and enterprise books and well being books, and issues like that on a regular basis. There are plenty of nice ones on the market, however by way of the books I truly care probably the most about it could be those that I learn to my youngsters at night time. It’s as a result of I didn’t have that with my dad once I was youthful. And actually for me, I really feel blessed to have that chance to be the daddy that mine didn’t get an opportunity to be for me. So these are the very best books for me.

 

Katie: I really like that. That is a brand new suggestion. I’ll guarantee that’s linked as properly. I perceive what you imply about these are a number of the most particular books. Not that I realized probably the most from, however that I had probably the most recollections from.

 

Kevin: For positive.

 

Katie: Are there some other issues that folks don’t know or misunderstand about bone well being that we haven’t already coated at the moment?

 

Kevin: I don’t know. A whole lot of occasions I get questions on, , excessive issues by way of like, ought to I by no means do that once more, or ought to I… You know, probably the most widespread ones I get is espresso and caffeine, for instance. Like, do I have to utterly cease ingesting espresso? Caffeine very barely will increase calcium excretion and reduces GI calcium absorption. Most folks don’t have to utterly keep away from espresso. And I sometimes spotlight that as like drink much less. So caffeine intakes higher than 300-milligram a day, so a cup of espresso often has what, 100 to 250 milligrams, that will increase the quantity of calcium excretion the urine and the danger for osteoporosis-related fractures, however solely in those that weren’t assembly ample day by day calcium consumption. So that’s tremendous necessary, proper? I believe a number of the different ones, , folks all the time ask me about dairy.

 

You know, it’s a wealthy supply of calcium. That is a truth. Somewhat over 30% of calcium in dairy is absorbed. Ideally, that calcium needs to be coming…, if we’re consuming cultured and fermented dairies, so your kefirs, your yogurts, these may very well be useful additions. But on the similar time, in case your dietary method, like, when you’ve got an autoimmune illness, for instance, and also you’re working attempting to place that into remission, dairy’s most likely not gonna be included into that method. So, once more, it comes right down to variations for each single particular person. There are loads of different methods to get calcium although with out utilizing dairy. Edible bones. Like we simply talked about earlier in sardines, that’s a good way. Cruciferous greens, the absorbability of calcium there may be fairly excessive, 40% to 60% about. And then it’s loads much less as you get into issues like Spinach, actually poor absorbability. Yeah, I might say these are a number of the larger questions that I get. You know, ought to I incorporate dairy? No, it shouldn’t be your solely primary supply. For creating youngsters, I believe it may very well be useful.

 

Katie: I believe lots of people might be relieved to know that espresso doesn’t should go away completely. And it appears like we are able to popularize sardines and low for breakfast and resolve these issues.

 

Kevin: Oh, I’m all about that.

 

Katie: And then lastly, any parting recommendation, may very well be associated to bone well being or not?

 

Kevin: Yeah. I might simply say, , be form to your self. If you’ve ever been on a well being journey in any respect, that it may be irritating. It might be difficult. You strive, , plenty of the various things. They don’t work out. You pursue a unique path. You make investments your time, your power, , all these items into it and it may not work. Be form to your self, be affected person. You know, progress is rarely good, but it surely’s all the time attainable. You have to intention for progress. That can be my factor.

 

Katie: I really like that. I believe that’s an ideal place to wrap up. And thanks a lot to your time at the moment. This has been a extremely enjoyable deep dive. I do know I realized loads, and hopefully, our listeners did as properly. Thank you for being right here.

 

Kevin: Hey, thanks for having me, Katie. Glad I may be part of and wishing the very best to your viewers.

 

Katie: Thank you. And thanks as all the time to all of you for listening and sharing your most beneficial sources, your time, your power, and your consideration with us at the moment. We’re each so grateful that you simply did, and I hope that you’ll be part of me once more on the following episode of “The Wellness Mama Podcast.”

 

If you’re having fun with these interviews, would you please take two minutes to depart a score or assessment on iTunes for me? Doing this helps extra folks to seek out the podcast, which suggests much more mothers and households may gain advantage from the data. I actually respect your time, and thanks as all the time for listening.