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Discover how functional movement, neural reprogramming, and small daily practices can help you build strength, prevent fractures, and reclaim confidence in your body.
Why Functional Movement Matters
I’m thrilled to bring you this conversation with Dr. Cuan Wayne Coetzee, chiropractor and founder of Move Med UK. I first discovered him on Instagram, where he shares powerful, simple movements that increase self-awareness and retrain your body to function better.
For those of us with osteopenia or osteoporosis, functional movement is not just about avoiding pain—it’s about staying strong, mobile, and balanced so we can reduce our risk of falls and fractures. Instead of focusing only on bones or joints in isolation, functional movement looks at the whole picture: posture, balance, strength, and how the nervous system communicates with the body.
The Broken System and Why We Need More
One of the frustrations both Dr. Cuan and I share is how traditional healthcare often leaves women behind. In the bone health world, it usually looks like this: DEXA scan, diagnosis, and prescription medication. The woman herself is often left out of the equation.
But true healing requires more. It means looking at the whole person—mind, body, and nervous system. It means being proactive instead of reactive, and it means daily practices that support strength and longevity.
The LENDS Principles for a Healthy Brain and Body
Dr. Cuan shared a powerful framework called the LENDS Principles to support brain health, movement, and ultimately bone health:
- L – Love: Find a reason to stay motivated. Gratitude, connection, and accountability are powerful.
- E – Exercise: Movement is medicine. From posture to balance, your body thrives when you move daily.
- N – Newness: Try new movements and environments to challenge your brain and body.
- D – Diet: Nourish your body with protein, vitamins, and minerals to build bones and muscles. Avoid inflammatory foods like gluten, dairy, and sugar.
- S – Sleep: Prioritize restorative sleep, where true repair and bone-building processes occur.
These five pillars remind us that bone health isn’t just about lifting weights or taking supplements—it’s a whole-body, whole-life practice.
Neural Reprogramming: Remove, Re-Move, Move
Another core principle Dr. Cuan teaches is Neural Re-Education (NRE), which follows three steps:
- Remove – Identify and address what’s causing dysfunction (like poor posture, inflammation, or diet).
- Re-Move – Assisted relearning of pain-free movement, often with tools or modifications.
- Move – Regain independence in healthy, functional movement.
This approach shows us that no matter where we are starting from—even if we’ve struggled with pain or injury—our bodies are adaptable and can improve.
Posture, Balance, and Longevity
For women in midlife and beyond, posture and balance are two of the most important aspects of bone health. Posture protects the spine, while balance prevents falls—the leading cause of fractures.
Even if you feel like your balance is “bad,” the truth is it can always improve. Start small with single-leg balance, barefoot movement, or simple spinal stability exercises like bird dog. Over time, your nervous system adapts, and your confidence grows.
Actionable Tips You Can Try Today
- Take your shoes off at home and practice standing barefoot to strengthen your feet.
- Add daily hydration—water and water-rich foods keep your tissues supple.
- Focus on protein, vitamins, and minerals at every meal to support muscle and bone building.
- Prioritize sleep, even naps if needed, to give your body time to repair.
- Begin a simple balance practice—try standing on one leg near a wall or chair for support.
Resources and Links
- Connect with Dr. Cuan on Instagram: @movemeduk
- Visit his website and YouTube channel: Move Med UK
My Takeaway
Your diagnosis doesn’t define your destiny. Whether you’re navigating osteopenia, osteoporosis, or simply want to stay strong as you age, functional movement and neural reprogramming give you tools to improve posture, balance, and strength. The key is consistency, curiosity, and compassion for yourself as you make changes over time.
👉 Are you ready to reprogram your body and reclaim your confidence? Start small, stay safe, and know that every step you take brings you closer to strength and resilience.
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.