Healthy Gut Healthy Bones Resources
Begins January 2024
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: 821 9394 1292
Facebook Group – access here
Mark Your Calendar – January 30th to April 9th, 2024, for bi-weekly coaching sessions every Tuesday at 4pm PT/7pm ET.
Module 4 – March 12th – presentation or watch the replay – coming soon!
Module 5 – March 26th – presentation or watch the replay – coming soon!
Module 6 – April 9th – presentation or watch the replay – coming soon!
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)
Supplemental Support: To complement your diet and lifestyle modifications, I’ve curated a basic Bone & Gut Health supplement protocol link to order on Fullscript, which includes targeted supplements to accelerate the healing process. These supplements have been selected for their proven efficacy in supporting gut health and, by extension, bone density and have been used by women who have successfully improved both their gut health and slowed down, stopped or reversed bone loss.
You are entitled to a 15% discount on all included supplements. You can order all of them or choose the ones you need. Please find attached the detailed instructions for each supplement in this protocol, designed to maximize their benefits and support your health goals seamlessly.
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.
Oxalate toxicity doesn’t have a one size fits all. A lot has to do with what caused the oxalate metabolism problem and you work from there. You need to look at genetics, enzymes and their cofactors, nutrient deficiencies, mold, candida, etc. Depending on the cause, length of time one has been collecting these and what damage the oxalates has caused will determine the course of action.
Calcium oxalate crystals are formed in urine. The relative solubility increases much more with an increase in the oxalate concentration than with an increase in the calcium concentration. Thus, increased oxalate is likely to cause crystal formation in the urine, and eventually kidney stones. Not all studies of patients with kidney stones have been able to find an increase in urine oxalate or oxalate intake, but the urine oxalate will fluxuate from day to day, and some studies were not done at the time the stone developed.
Increased urine oxalate seen with:
Increased intake of oxalate-rich foods
Inflammation of lower intestine – this increases permeability and enhances oxalate absorption
Low calcium concentration in the lower intestine – calcium will bind to oxalate in the GI tract and thus prevent it from being absorbed.
Fatty acid malabsorption – the calcium will bind to the fatty acid so less is available to bind to the oxalate.
High doses of vitamin C, which is metabolized to oxalate.
Lack of intestinal bacteria which can metabolize oxalate.
Inborn errors of metabolism causing oxalosis.
The research is not clear that restricting foods such as spinach helps prevent stones in those who have previously had them. Many researchers believe that dietary restriction cannot reduce the risk of stone formation.
In fact, some foods that were assumed to increase stone formation because of oxalate content (like black tea) have appeared in more recent research to have a preventative effect.
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.
Water Filters- Tap Water and Toxins
- Since the passage of the Clean Water Act in 1972, access to safe water for all Americans has been a US government goal. Yet millions of people continue to face serious water quality problems because of contamination, deteriorating infrastructure, and inadequate treatment at water plants.
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.