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A Deep Look Into Bone Loss with Dr. Aimee Duffy
When most women receive an osteopenia or osteoporosis diagnosis, they’re immediately told to take calcium, add vitamin D, and start lifting heavier weights. And while movement and nutrients absolutely matter, they’re only one small part of the larger story. In Episode 143 of the Stronger Bones Lifestyle Podcast, I sit down with Dr. Aimee Duffy, triple-board-certified functional medicine physician and regenerative health expert, to explore the deeper biochemical drivers of bone loss — the issues that often go overlooked, yet determine how well your bones can rebuild.
This conversation opened my eyes even more to the powerful connection between bone density, inflammation, stress, hormones, gut health, trauma, and cellular repair. And today, I’m sharing these insights with you.
Bone Loss Begins Long Before the DEXA Scan
One of the most important points Dr. Duffy made is that bone loss rarely begins in the bones. It begins in the systems that feed your bones — your gut, hormones, mitochondria, immune system, and nervous system.
When your internal biochemistry is stressed or overwhelmed, your bones become the downstream consequence.
Here’s what often contributes to bone loss long before symptoms arise:
- Chronic inflammation
- Oxidative stress
- Hormonal imbalance
- Poor gut health and malabsorption
- Mitochondrial decline
- Emotional stress and trauma
- Nervous system dysregulation
As she explained, “Your bones are the end result of how well your internal environment is functioning.”
That hit me deeply — because it’s exactly what I see in so many women I work with.
Your Nervous System Is One of the Biggest Influencers
One of the most powerful segments of our conversation was on the nervous system. When we’re chronically stressed — even if we don’t feel “stressed” — our bodies are flooded with cortisol. And cortisol is a bone-dissolving hormone.
Dr. Duffy shared how early childhood patterns, unresolved trauma, ongoing worry, and a “switched on” stress response all keep the body from repairing the way it’s supposed to.
It’s not just about the emotions — it’s about the biochemistry those emotions create.
This is why mind-body practices like meditation, breathwork, grounding, and yoga are not “extras.” They are core strategies for reducing cortisol, calming inflammation, and supporting bone remodeling.
Gut Health: The Foundation of Bone Health
Your gut determines:
- how well you absorb minerals
- how effectively you convert hormones
- how much inflammation is circulating
- how efficiently your body detoxifies
Dr. Duffy and I talked about how many women have hidden digestive issues that quietly interfere with bone rebuilding. You can eat the perfect bone-strengthening diet, but if your gut isn’t absorbing it — your bones will still lose ground.
This is why supporting gut health is one of the most impactful things you can do for your bones.
Learn more about the Healthy Gut Healthy Bones Program
Healing Happens When the Body Is Receptive
One of my favorite things Dr. Duffy said was:
“The body cannot heal in a state of overwhelm.”
Even the best supplements, the best exercise routine, and the cleanest diet won’t deliver results in a body that’s exhausted, inflamed, stressed, or nutrient-deficient.
Bone health isn’t about doing more.
It’s about helping the body feel safe enough — and supported enough — to repair.
Actionable Steps You Can Start Today
1. Reduce inflammation
Limit sugar, processed oils, alcohol, and inflammatory foods. Add antioxidants daily.
2. Support your nervous system
Deep breathing, mindfulness, restorative yoga, and grounding help lower cortisol.
3. Strengthen your gut
Prioritize fiber, minerals, hydration, and anti-inflammatory foods. Address bloating or digestive discomfort early.
4. Build mitochondrial energy
Get sunlight, move daily, sleep deeply, and nourish with whole foods.
5. Know your numbers
Ask your practitioner to test hormones, oxidative stress markers, inflammation markers, gut health, and mineral status.
6. Be gentle with yourself
Your healing is not just physical. It’s emotional, biochemical, and cellular.
You Can Rebuild — From the Inside Out
This episode with Dr. Aimee Duffy is a powerful reminder that your bones are not fragile, and you are not broken. Your body is simply asking for support, nourishment, and safety so it can do what it’s designed to do: regenerate.
You are capable of rebuilding strength, restoring balance, and feeling vibrant again.
If someone you love needs this message, please share this episode with them.
Podcast Subscribe Links - Reversing Osteoporosis
Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.