Healthy Gut Healthy Bones Resources

Begins January 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

Join Zoom Meeting

Meeting ID: 892 5315 5908
Passcode: 571477

The Basics

Facebook Group – access here

  • Mark Your Calendar –  February 7th  – April 18th bi-weekly coaching sessions every Tuesday at 4pm PT/7pm ET.



  • Adrenal Stress Causes
  • Metabolic Scorecard


Food Alternatives and Information

Cheese and Butter Alternatives

Milk Alternatives

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

MCT oil may be used to help reduce body fat, increase fullness, and potentially improve your gut environment.

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


Leaky Gut Resources and Tools

The Search for the Perfect Protein, Dr. David Minkoff



Supplements (You get 15% OFF when you order through my FullScript Account)


Tips, Tools & Resources

Recipes & Meal Prepping


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


The 3 Reasons You Should Avoid Most Dairy – Dr. Hyman

Got Proof?

Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis.

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.

  1. NSAID–Gut Microbiota Interactions.
  2. NSAIDs: Good for the Joints, Bad for the Gut?

Leaky Gut

  • Triggers inflammation
  • Disrupts the gut microbiome
  • Alters the balance between bone-building and bone-dissolving cells.

Chronic inflammation caused by leaky gut syndrome has a negative impact on bone health. Inflammation triggers the activation of osteoclasts (bone-dissolving cells), to break down bone tissue. Osteoclasts are necessary for the normal process of bone remodeling, but when they are overactivated due to inflammation, excessive bone loss can occur.


Basic Supplement Protocol Recommendations – Set up an account with Fullscript for 15% off then email [email protected]

*For those running labs you will receive a customized recommendation based on your test results.

  • Digestion
  • Probiotics
  • 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.

Oil Pulling

Black Cumin Seeds

Bad oils

Apple Cider Vinegar for Digestion. What’s the Deal?


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.

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. 

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.

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 summarizes 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

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. Read more.

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.

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.


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

Exposure and Its Effects on Bone Health

Exposure to heavy metals and the risk of osteopenia or osteoporosis: a systematic review and meta-analysis.

Cadmium Exposure

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) [913]. 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.

Food for Thought

Organic Bone Broth

Toxins in Bone Broth: If You Make Bone Broth, Why You MUST Go Organic!

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

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 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 an algae and a fungus. Read more.

Clean Food and Products Guide

Water Filters

Water Filter Comparison Chart

Great site for recipes

Good Alternative Cheese products

Photos of Poses.

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.

Just 2 Minutes of Walking After a Meal Is Surprisingly Good for You


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. 

Ayurveda – Bayon Botanicals

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. 

Practice Videos

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 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.

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.

Potential mechanisms linking psychological stress to bone health

Why Stress is Harmful to Bone Health

Elevated cortisol levels interfere with osteoblast formation and dramatically decreases bone building—resulting in reduced bone density

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. 

Recent studies showed that chronic psychological stress is a risk factor for osteoporosis

Impacts of Psychological Stress on Osteoporosis: Clinical Implications and Treatment Interactions

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.