Healthy Gut Healthy Bones Resources
Begins April 2023
This is your one-stop shop to find everything you need to be successful during the HEALTHY GUT HEALTHY BONES Group Program. Below are links to any resources that will be helpful during the program, access to the bi-weekly group call recordings, plus additional tools to help you along the way. If you have any questions post them up on them on the Facebook Group here or email Debi at [email protected]
Group Zoom Call Information
Meeting ID: 854 6700 3995
Facebook Group – access here
Mark Your Calendar – May 23rd – August 8th, 2023 for bi-weekly coaching sessions every Tuesday at 4pm PT/7pm ET.
Fullscript – for the majority of your foundation supplements – no code needed.
Food Alternatives and Information
Cheese and Butter Alternatives
- Miyoko’s cheese and butter are delicious.
Matcha Green Tea is a good coffee alternative (coffee is dehydrating and acidic)
MCT Oil benefits- may reduce inflammation
Ice Cream Alternatives – Make sure you don’t have yeast overgrowth because maybe it is the yeast craving the ice cream.
Toxins, Liver Flush & Castor Oil Packs
Toxins Checklist – download it here
Option 1: Weekly Liver Flush – get instructions here
- Castor Oil Packs – get instructions here
Leaky Gut Resources and Tools
The Search for the Perfect Protein, Dr. David Minkoff
- Protein powder – Perfect Aminos. I like the mixed berry flavor
Supplements (You get 15% OFF when you order through my FullScript Account)
Tips, Tools & Resources
Recipes & Meal Prepping
Debi Robinson’s Top 10 Favorite Healthy Gut Healthy Bones Recipes – download it here
Healthy Gut, Healthy Bones Grocery List – make shopping and cooking easy by stocking up on these staples – download it here
Cronometer – easy, customized weekly meal planning with shopping lists! Check it out here
- Here are some of Debi’s favorite meal plans:
More on my Pinterest Page – click here
Dairy and gluten are two everyday food items linked to developing a leaky gut. This is due to the presence of proteins and other compounds in these foods that can damage the gut lining and cause it to become more permeable, allowing toxins, pathogens, and undigested food particles to escape into the bloodstream and trigger an immune response.
Studies have shown that the proteins in dairy, such as casein, can be particularly problematic for some people. They can cause the tight junctions between gut cells to become more permeable, leading to increased gut permeability and the development of leaky gut syndrome.
Similarly, gluten, a protein found in wheat, barley, and rye, has also been shown to cause gut damage and trigger an immune response. For people with celiac disease, gluten is particularly problematic and can cause significant damage to the gut lining and increase the risk of leaky gut syndrome.
The 3 Reasons You Should Avoid Most Dairy – Dr. Hyman
NASIDS and Gut Health (Advil)
NSAID-induced toxicity in the small bowel can manifest with nausea, indigestion, constipation, diarrhea, and abdominal pain. Chronic exposure to NSAID can cause mucosal erythema, mucosal erosions and breaks, sub-epithelial hemorrhages, protein loss, anemia, strictures, and ulcerations.
Gut-Brain-Bone ConnectionLinkage of microbiota and osteoporosis: A mini literature review
Assessing patients with osteoporosis (OP), there is a strong correlation between gut microbe dysregulation and decreased bone density. Gut dysbiosis may lead to inflammation, dysregulation of nutrient and calcium transport across the intestine into circulation and systemic inflammation.
The Role of Depletion of Gut Microbiota in Osteoporosis and Osteoarthritis: A Narrative Review
Osteoporosis and osteoarthritis are common diseases in an aging society, are considered metabolic diseases, and affect the quality of life of older adults. In addition, the gut microbiome is considered an additional organ to regulate bone metabolism. In the past decade, people have been studying the relationship between gut microbiota and bone metabolism. The role and mechanism of the gut microbiota in regulating bone metabolism is very important to improve the development of osteoporosis and osteoarthritis.
Gut Microbiota and Bone Diseases: A Growing Partnership
Gut microbiota is key to human health and disease. Convincing studies have demonstrated that dysbiosis in the commensal gut microbiota is associated with intestinal and extra-intestinal diseases. Recent explorations have significantly contributed to the understanding of the relationship between gut microbiota and bone diseases (osteoporosis, osteoarthritis, rheumatoid arthritis, and bone cancer). Gut microbiota and its metabolites may become associated with the development and progression of bone disorders owing to their critical role in nutrient absorption, immunomodulation, and the gut–brain–bone axis (regulation hormones). In this work, we review the recent developments addressing the effect of gut microbiota modulation on skeletal diseases and explore a feasible preventive approach and therapy for bone diseases.
Leaky Gut Syndrome
Leaky gut syndrome, also known as intestinal permeability, is a condition where the lining of the gut becomes more permeable, allowing larger molecules such as bacteria and undigested food particles to leak into the bloodstream. This can trigger an immune response and lead to inflammation throughout the body, including in the bones.
Chronic inflammation is known to be a risk factor for osteoporosis, a condition where the bones become weak and brittle. Inflammation triggers the release of various cytokines and other inflammatory molecules, which can stimulate the activity of cells called osteoclasts. Osteoclasts break down bone tissue, releasing calcium and other minerals into the bloodstream.
Over time, increased osteoclast activity can lead to bone loss and weakened bones, increasing the risk of fractures. Additionally, inflammation can reduce the activity of osteoblasts, cells responsible for building new bone tissue. This can further exacerbate bone loss and weaken the skeletal system.
Leaky gut can also interfere with the absorption of key nutrients that are necessary for healthy bones, such as calcium, magnesium, and vitamin D. If these nutrients are not absorbed properly, the body may be unable to build or maintain strong bones.
- Leaky gut can affect bone metabolism by triggering inflammation
- Reducing the absorption of essential nutrients
- Both of which can contribute to osteoporosis and weakened bones.
10 Steps to Heal Leaky Gut Syndrome Naturally
The Leaky Gut Conundrum
Leaky gut can be one of the most challenging problems for those with gluten sensitivity. Primarily because the extensive damage caused by years of gluten exposure leaves this vital system in disarray. Gluten…
- Disrupts the gut barrier
- Alters healthy gut bacteria
- Causes GI inflammation
- Causes digestive distress
- Leads to vitamin and mineral deficiencies and Mal-absorption
*For those running labs you will receive a customized recommendation based on your test results.
- 40,000 Volts Trace Minerals
- GI Detox- binder
Perfect Aminos – Protein Powder with a 20% discount code
Pure essential amino acids in a form that is both 99% utilized (3-6x the protein of other sources with almost no calories) and fully absorbed within 20-30 minutes! 100% vegan and non-GMO. Here is the discount code.
Calcium and vitamin D for increasing bone mineral density in premenopausal women. Results for the reported outcomes are presented for the three comparisons: calcium versus placebo, vitamin D versus placebo, and calcium plus vitamin D versus placebo. In all comparisons, there was no clinical difference in outcomes, and the certainty of the evidence was moderate to low.
Mechanisms Underlying Bone Loss Associated with Gut Inflammation
Patients with GI disease, especially IBD, are at a significantly higher risk of developing skeletal disease, such as osteoporosis (OP) (17–41% of patients) or osteopenia (22–77% of patients), and other enteropathic arthropathies
How are Osteoporosis and Osteopenia Treated?
In patients who have osteoporosis or osteopenia because of celiac disease, a strict gluten-free diet is often enough to halt bone density loss. However, your doctor or dietitian may still recommend daily supplements to correct calcium and vitamin D deficiencies and ensure you are getting enough nutrients..
5 R’s of Gut Healing
Results for the reported outcomes are presented for the three comparisons: calcium versus placebo, vitamin D versus placebo, and calcium plus vitamin D versus placebo. In all comparisons, there was no clinical difference in outcomes, and the certainty of the evidence was moderate to low.
The impact of the intestinal microbiome on bone health
Gut microbes are closely related to genetic variation, and gene regulation plays an important part in the development of bone-related diseases such as osteoporosis. Intestinal microorganisms can disrupt the balance between bone formation and resorption by indirectly stimulating or inhibiting osteoblasts and osteoclasts.
In addition, intestinal microorganisms affect bone metabolism by regulating growth factors or altering bone immune status and can also alter the metabolism of serotonin, cortisol, and sex hormones, thereby affecting bone mass in mice. Moreover, probiotics, antibiotics, and diet can change the composition of the intestinal microbial flora, thus affecting bone health and also potentially helping to treat bone disease.
Gut Microbiota and Bone Diseases: A Growing Partnership
Gut microbiota and its metabolites may become associated with the development and progression of bone disorders owing to their critical role in nutrient absorption, immunomodulation, and the gut–brain–bone axis (regulation hormones)
Gut microbiota provides the host with essential capacities for the fermentation of non-digestible substrates, such as dietary fiber and endogenous intestinal mucus, production of various vitamins, biotransformation of bile acids, and synthesis of essential and non-essential amino acids. Notably, these functionalities have beneficial or detrimental effects on bone through alterations in gut microbiota composition and function.
In addition, studies on prebiotics provide several indications for the regulation of calcium absorption by the manipulation of gut microbiota. Prebiotics cannot be hydrolyzed and absorbed by the gut; however, they are defined as substrates that can be selectively used by host gastrointestinal micro-organisms resulting in a health benefit.
Recent explorations have significantly contributed to the understanding of the relationship between gut microbiota and bone diseases (osteoporosis, osteoarthritis, rheumatoid arthritis, and bone cancer).
New Advances in Improving Bone Health Based on Specific Gut Microbiota
Previous studies demonstrated that the mechanisms underlying the effects of the gut microbiota on bone mainly include its modulation of nutrient absorption, intestinal permeability, metabolites (such as short-chain amino acids), immune responses, and hormones or neurotransmitters (such as 5-hydroxytryptamine). Several studies found that external interventions, such as dietary changes, improved bone health and altered the composition of the gut microbiota. This review summarises the beneficial gut bacteria and explores how dietary, natural, and physical factors alter the diversity and composition of the gut microbiota to improve bone health, thereby providing potential new insight into the prevention of osteoporosis.
There is no doubt that gut health affects bone metabolism. Here are a few reasons why:
- Affects the absorption of key nutrients
- Influences gut bacteria
- Triggers chronic low-grade inflammation
- Contributes to acidity
- Gut processes toxins
- Influences hormone balance
- Regulates mineral balance
- Regulates the body’s response to stress
- Regulates cortisol levels
Pathogens, Bacteria, and Yeast Imbalances
H. pylori is a bacterium that will have a negative effect on digestion that we find on more than 70% of the stool labs run on women with osteoporosis.
Relationship between Helicobacter pylori infection and osteoporosis: a systematic review and meta-analysis
Conclusions Our meta-analysis suggests an association between osteoporosis and H. pylori infection. Clinicians should pay more attention to patients infected with H. pylori.
Role of Helicobacter pylori infection on nutrition and metabolism
H. pylori infection can cause a deficiency of vitamins (such as vitamin C, vitamin A, α-tocopherol, vitamin B12 and folic acid) and essential minerals.
Can Candida affect bones?
Unlike Candida infections in the mouth and throat (also called “thrush”) or vaginal “yeast infections,” invasive candidiasis is a serious infection that can affect the blood, heart, brain, eyes, bones, and other parts of the body. Learn more.
The main supply of C. albicans in the body is located in the gastrointestinal tract, and the development of infections occurs due to dysbiosis of the residential microbiota, immune dysfunction, and damage to the muco-intestinal barrier. Learn more.
What nutrients does Candida deplete?
In fact, researchers have noted that Candida overgrowth is associated with deficiencies in important nutrients like essential fatty acids, magnesium, iron, vitamin A, and vitamin B6. Low levels in any of these nutrients, especially magnesium, can lead to tiredness, and in many cases, exhaustion. Aug 17, 2021. Learn more.
Herxheimer Reaction or a Detox Reaction
A healing crisis, also known as a Herxheimer reaction or a detox reaction, is a temporary period of discomfort or worsening of symptoms that may occur when the body is undergoing a process of healing and detoxification. For example, this can happen when someone begins taking supplements or anti-microbial agents as a part of a treatment plan to restore balance and improve their health.
As the body eliminates toxins and pathogens, it can cause a temporary increase in symptoms such as fatigue, headaches, digestive issues, skin rashes, or muscle aches. This happens because the body is working to eliminate the source of the problem, and the toxins released during this process can temporarily overload the body’s detoxification systems.
While a healing crisis can be uncomfortable, it is generally a sign that the body is responding to the treatment and working to restore balance.
Handouts – HGHB Assessments and Links
Mounting evidence is revealing that heavy metals can incur disordered bone homeostasis, leading to the development of degenerative bone diseases, including osteoporosis, osteoarthritis, degenerative disk disease, and osteomalacia
Essential and toxic metals in animal bone broths
Animal bones are known to contain trace amounts of toxic metals in addition to minerals. Calcium supplements that are made from bonemeal (finely crushed bone) have a lead level in the range of a few to 10 μg/g, and some even contain cadmium (~2 μg/g) [9–13]. Accordingly, simmered broths of animal bones may br reasonably assumed to contain toxic metals and to therefore cause dietary exposure. However, the presence of toxic metals in bone broth has rarely been studied.
Organic Bone Broth
Toxins in Tap water
A nine-month investigation by the Guardian and Consumer Reports found alarming levels of forever chemicals, arsenic and lead in samples taken across the US. Read more.
Algae are also capable of providing a powerful means of eliminating toxins from the body. Read more.
How to Make and Use Castor Oil Packs
Lichen are small organisms commonly found throughout the forests of North America. They’re neither plant or animal, but rather they’re organisms unlike any other on Earth. While most people may think lichen are a type of moss, they are actually a combination of algae and a fungus. Read more.
Clean Food and Products Guide
Good Alternative Cheese products: Kite Hill
Alkalizing Foods Info
PRAL Diet to Support Kidneys
Keep Your Gut Moving: The Key to Digestive Health
Motility refers to the movement of food through the digestive tract. It is a crucial factor in gut health as it allows for proper absorption of nutrients and elimination of waste. When motility is compromised, it can lead to a range of gastrointestinal issues, including constipation, diarrhea, irritable bowel syndrome and Small intestinal bacterial overgrowth (SIBO). Factors that can affect gut motility include diet, hydration, exercise, and certain medications. Maintaining a healthy gut microbiome through a balanced diet rich in fiber and probiotics, as well as staying hydrated and active, can help promote healthy motility and overall gut health.
śatapāvalī is a Marathi term which refers to an age-long Indian custom of taking a stroll after a meal. The word is a dvigu compound from shata “hundred” and paaul “step”, which literally means “walking 100 steps” after a meal. Learn more.
Bones that Bend, Adapt and Defend: Wolff’s Law
Wolff’s Law is a principle in orthopedics that states that bones will adapt to the loads placed upon them. This means that when bones are subjected to repeated stress or pressure, they will remodel themselves to become stronger and more resilient to that stress. On the other hand, when bones are not subjected to enough stress, they will weaken and become more susceptible to fractures. This law is named after German anatomist and surgeon Julius Wolff, who first proposed the idea in the 19th century. Today, Wolff’s Law remains an important concept in understanding bone health and how it is affected by physical activity and other external factors. Read more.
Dr. Loren Fishman’s 12 poses are a series of yoga postures designed to target and improve bone health, particularly for those diagnosed with osteoporosis. The poses utilized in this study focus on weight-bearing and resistance exercises that can help build bone density and improve posture, balance, and flexibility. In addition, research has shown that practicing these poses regularly can significantly impact bone health and reduce the risk of fractures.
Here is a video I created of the 12 poses. 12 Poses vs Osteoporosis 26:50
Treasure Chest of Healthy Bones Lifestyle Habits
Stress and Bones
We tend to think of bones as hard and durable, but in fact, they are comprised of living tissue that grows and changes throughout our lives. Bone formation is sort of like a never-ending remodel project taking place within the body. Old bone is constantly being removed and new bone is formed. This process is regulated by two cell types: osteoblasts, which aid in depositing new bone tissue, and osteoclasts, which break down old bone tissue. Disruption to either of these cell types of results in changes in bone density.
Elevated cortisol levels interfere with osteoblast formation and dramatically decrease bone building—resulting in reduced bone density. Learn more.
Stress Hormone Cortisol
Cortisol is a hormone released in response to stress and is involved in a wide range of physiological processes, including bone metabolism. Increased cortisol levels can significantly impact bone metabolism and lead to bone loss over time.
Cortisol binds to specific receptors on bone cells, including osteoblasts and osteoclasts. Osteoblasts build new bone tissue, while osteoclasts break down and reabsorb old bone tissue. When cortisol levels are increased, it can increase osteoclast activity, leading to increased bone breakdown and a decrease in bone density.
Additionally, cortisol can decrease calcium absorption from the gastrointestinal tract, decreasing serum calcium levels. This can cause the parathyroid gland to release parathyroid hormone (PTH), which stimulates osteoclast activity and further contributes to bone loss.
Overall, increased cortisol levels can negatively impact bone metabolism and lead to a decrease in bone density and an increased risk of osteoporosis. So stress management is a huge piece of your bone health puzzle! Learn more.
Can stress raise your calcium levels?
When stress becomes chronic, our diets cannot replace the calcium depletion fast enough so our bones are constantly being leached of calcium, leading to potentially more porous bones, brittle bones, and osteoporosis. Learn more.
The teaching of Zen is unequivocal: it is simply not possible to think of two things at once. Due to the high rate of speed at which thought arises, it seems as if we can think two thoughts simultaneously, but actually one thought must disappear before the next can appear. In everyday life, we assume we can perceive subject and object at the same time. For example, `I am seeing this or that.’ At any given instant, though, there is only one sense impression. This means essentially it isn’t `me’ who sees, hears, tastes, thinks and so on, but rather that `me’ is just another thought created after the fact.
The relationship between 24-hr urinary cortisol and bone in healthy young women
Cortisol may negatively affect bone density by altering bone turnover, impairing intestinal absorption and renal reabsorption of calcium, and, in premenopausal women, by inhibiting reproductive hormones. Learn more.
Three moves for better spine health
A strong core can stabilize your spine to help keep your lower back healthy and pain-free. The muscles and ligaments surrounding your spine can weaken with age or from an injury, which can make movements like twisting, stretching, lifting, and bending difficult. Learn more.
Tapping: Tapping gives you the power to heal yourself, putting control over your destiny back into your own hands.
Breaking the Habit of Being Yourself- Joe Dispenza
Audible -Joe Dispenza list and others
The Untethered Soul: The Journey Beyond Yourself– Michael Singer
Joe Dispenza – Breaking the Habit of Being Yourself
Videos – Breathwork & More