Healthy Gut Healthy Bones Resources
Begins August 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: 812 8799 7746
Passcode: 144346
The Basics
Facebook Group – access here
Mark Your Calendar – September 26th – December 12th, 2023 for bi-weekly coaching sessions every Tuesday at 4pm PT/7pm ET.
Module 1 – September 26th – download the presentation or watch the replay.
Module 2 – October 10th – presentation or watch the replay – coming soon
Module 3 – October 24th – presentation or watch the replay – coming soon
Module 4 – November 14th – presentation or watch the replay – coming soon
Module 5 – November 28th – presentation or watch the replay – coming soon
Module 6 – December 12th – presentation or watch the replay – coming soon
Supplements:
Fullscript – for the majority of your foundation supplements – no code needed.
Self-Assessments
Food Alternatives and Information
Cheese and Butter Alternatives
- Miyoko’s cheese and butter are delicious.
Milk Alternatives
- MALK
- Elmhurst
- Almond milk maker – Almond Cow
Yogurt Alternatives
Matcha Green Tea is a good coffee alternative (coffee is dehydrating and acidic)
Scientifically Proven Ways Japanese Green Tea Makes Your Bones Stronger.
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.
Eat Organic
Toxins, Liver Flush & Castor Oil Packs
Toxins Checklist – download it here
Liver Flushing
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
Articles:
- 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
Gluten
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.
Gluten Free Society- Leaky Gut Syndrome – Is Gluten at the Root?
Can Gluten Sensitivity Cause Bone Loss?
Risk of low bone mineral density
Intestinal Barrier Function in Gluten-Related Disorders
Dairy
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.