Happy Bones, Happy Life

Some of the biggest threats to your bone health may be hiding in foods you eat every single day, even foods marketed as "healthy." Today, I'm revisiting one of the most popular conversations ever on my YouTube channel with nutrition expert Mira Dessy, The Ingredient Guru. This information is simply too important not to share again. We talk about the hidden ingredients commonly found in packaged and processed foods that may negatively affect both your bone health and your overall well-being. The good news? This episode is not about fear or perfection. It's about awareness and making simple, realistic swaps over time. Mira explains why ingredients like carrageenan, EDTA, phosphoric acid, and excess caffeine may interfere with nutrient absorption, increase inflammation, and potentially contribute to bone loss. We also discuss why the "low-fat" mindset may actually work against your bones by interfering with the absorption of important fat-soluble vitamins like vitamins D and K. We also share practical ways to reduce these ingredients without overwhelm. You can learn how small, sustainable changes can make a meaningful difference for your bones and your overall health. "I encourage people to be brand disloyal…You really want to make sure that you're being proactive for yourself. Make sure that you're looking, not for the brand, not for what's on the front of the package, but for what's in the ingredients." ~ Mira Dessy In this episode: - [03:29] - Carrageenan, emulsifiers, and gut inflammation explained - [12:22] - How gums may affect digestion and nutrient absorption - [14:55] - Why EDTA may interfere with calcium absorption - [18:44] - The surprising connection between caffeine and bone health - [22:06] - Non-caffeinated coffee alternatives - [30:16] - Why low-fat foods may weaken bone health - [33:19] - Phosphoric acid, soda, and mineral depletion - [39:29] - Simple ways to reduce harmful ingredients without overwhelm - [40:59] - Easy bone broth nutrition hacks for stronger bones - [43:37] - New research linking ultra-processed foods to poor bone health Resources - Get discounted supplements at Margie's Fullscript dispensary (SALE 5/18-5/21) - https://tinyurl.com/happybonessupplements - More Natural Approaches to Osteoporosis & Bone Health Summit - free 8 days - https://www.happyboneshappylife.com/osteoporosis-bone-health-summit - Mira's Substack - https://miradessy.substack.com - January Zine (free for everyone) - https://miradessy.substack.com/p/january-2026-kitchen-table-chat-zine - The Pantry Principle: How to Read the Label and Understand What's Really In Your Food - https://www.amazon.com/dp/0988935708/ref=tmm_pap_swatch_0 - Avoid the Bone Health Bandits ebook - https://www.amazon.com/dp/B0D4TTHWCF More about Margie - Website - https://margiebissinger.com/ - Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/ - Instagram - https://www.instagram.com/margiebissinger/?hl=en DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. *In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Are you eating healthy but still missing the key nutrients your bones need? The truth is, it's not just what you eat, it's how you build your meals that makes a difference. In this episode, I'm joined by Ashley Ondrick, a personal chef, health coach, and author of the book Speranza: How Pain Became the Path to Hope, and she's here to talk about how to nourish your bones through simple, nutrient-dense nutrition. First, we discuss why undereating and low nutrient intake, especially with trends like GLP-1 medications, can increase the risk of bone loss, even in younger individuals. Ashley shares her story and how nutrient-dense foods helped her rebuild bone and restore her health. From there, we dive into the essentials: healthy fats, adequate protein, and minerals, all of which are critical for strong bones. We also talk about the importance of fiber and gut health, and how simple swaps like adding seeds, nuts, or vegetables to meals can boost your nutrition. Most importantly, Ashley shares realistic strategies to make healthy eating sustainable, even with a busy lifestyle. This is about creating a way of eating that supports your bones and feels good long-term. "I like it when I can get nourishing food that also tastes good. Because what I really advocate is not diets but just a lifestyle that you enjoy. So if you love chocolate, get that in your diet. Dark chocolate has a lot of minerals, and because of that, cacao is a superfood." ~ Ashley Ondrick In this episode: - [01:48] - The risk of bone loss with undereating and GLP-1 use - [04:25] - Why healthy fats are essential for hormones and bones - [07:21] - The importance of protein for bone strength and aging - [10:37] - Why minerals are vital for health (and how to get them) - [14:48] - Easy ways to boost fiber for gut and bone health - [21:17] - Meal prep tips to reduce overwhelm and stay consistent - [27:33] - Simple swaps to make meals more nutrient-dense - [29:04] - Why Ashley wrote Speranza: How Pain Became the Path to Hope - [34:26] - Shifting your mindset for complete healing Resources - Bone Nourishing Recipes - https://drive.google.com/file/d/1TXcITREZxV9ddJDHWBLGmn2RmMtOutqh/view?usp=sharing - Ashley Ondrick's website with information about her programs, giveaways, book signings and events, the Speranza book club, group coaching, and more - https://www.mostlyhealthychef.com/contact - Margie's live class and Q&A - Strong Bones for Life - https://www.happyboneshappylife.com/strong-bones-for-life-may2026 - Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures - https://www.happyboneshappylife.com/new-osteoporosis-exercises-for-you - Get discounted supplements at Margie's Fullscript dispensary - https://tinyurl.com/happybonessupplements More about Margie - Website - https://margiebissinger.com/ - Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/ - Instagram - https://www.instagram.com/margiebissinger/?hl=en DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. *In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Did you know your thyroid might be a hidden factor affecting your bone health? In this episode, I'm joined by Dr. Hilda Maldonado, a renowned physician specializing in thyroid hormone and metabolic health for women over 40. Dr. Hilda has over 30 years of experience helping women understand their thyroid and its impact on bone health, especially after menopause. We dive into the critical connection between the thyroid and bone health, exploring how low thyroid function can contribute to bone loss and increase your risk for fractures. Dr. Hilda explains why so many people are told their thyroid is normal, even when they continue to experience symptoms like fatigue, weight changes, or brain fog. We also discuss the essential thyroid tests that should be done, like the free T3 and reverse T3, which are rarely included in conventional testing. You'll hear about simple steps you can take to support your thyroid function. If you've been feeling off and suspect your thyroid may be contributing to your bone health issues, this episode is for you. "We cannot disconnect lifestyle habits from bone health and thyroid health because they are married—they go hand in hand." ~ Dr. Hilda Maldonado In this episode: [03:59] - The link between the thyroid and bone health [07:06] - How common is Hashimoto's disease? [07:36] - The impact of low and high thyroid function on your health [10:30] - Why thyroid tests often miss key issues despite symptoms [14:18] - Understanding the thyroid journey [18:31] - The problem with taking thyroid medications [20:36] - Essential thyroid tests: Free T3, reverse T3, and more [22:45] - Symptoms of thyroid issues [31:21] - The impact of stress and lifestyle on thyroid and bone health [36:09] - Dr. Hilda's advice for optimizing thyroid and bone health Resources - Dr. Hilda's free guide - The Hidden Link Between Thyroid & Bone Health https://drhildamdmethod.com/happyboneshappylife - Margie's free class - Strong Bones for Life: Free Live Class & Q&A - https://www.happyboneshappylife.com/strong-bones-for-life-may2026 - Get discounted supplements at Margie's Fullscript dispensary - https://tinyurl.com/supplementsforless More about Margie - Website - https://margiebissinger.com/ - Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/ - Instagram - https://www.instagram.com/margiebissinger/?hl=en DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. *In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Staying strong and independent can be a challenge as we age. Today, I'm excited to have Susan Servetnick, a physical therapist and osteoporosis specialist, talk about the importance of functional exercises for women with osteoporosis. Susan shares three must-do exercises that can help you stay independent, strong, and fracture-free, no matter your age. The first exercise we cover is the hip hinge squat, which teaches you how to get out of a chair properly, activating your core, glutes, and legs without straining your back. Next, we dive into the step-back lunge, which helps you build leg strength and prepare for life's functional movements. Finally, we talk about the push-up–yes, push-ups! These strengthen your upper body and help build bone density, especially in the wrist. Susan explains how to progress safely through each exercise and make them work for you to help you build strength and confidence, ensuring you stay active and independent as you age. "While balance training and exercise won't necessarily prevent you from losing your balance, the goal is to improve your ability to regain control after you do. What we're really training is the body's reflexes–teaching yourself to correct a stumble and prevent it from turning into a fall." ~ Susan Servetnick, MA, PT In this episode: [02:31] - The hip hinge squat: get out of a chair safely and strengthen your legs [08:51] - Progressing the exercises safely, and the role of core activation [20:09] - The step-back lunge: building leg strength and improving balance [30:03] - Push-ups for building upper body strength and bone density [37:33] - Creative challenges to improve strength and balance [40:59] - The push-up challenge: community support and staying motivated [45:34] - Services available at Susan's New York lab Resources - Strong Bones for Life: Free Talk and Q&A on May 18th at 2:00 pm - sign up here - https://www.happyboneshappylife.com/strong-bones-for-life-may2026 - The Push Up Challenge (Info)- https://drive.google.com/file/d/13W1AV0Uiqon8oTzGueC1qjdHynl-Gd0H/view?usp=sharing - The Push Up Challenge (Sign up here) - https://forms.gle/Qku2bsdeoPvs4xyTA - Strong Bones, Strong Mind: Functional Exercises for Osteoporosis & Brain Health - https://www.happyboneshappylife.com/strong-bones-sharp-mind-functional-exercises-for-osteoporosis - Back into Balance website - https://www.backintobalancenyc.com/ - Get discounted supplements at Margie's Fullscript dispensary - https://tinyurl.com/happybonessupplements More about Margie - Website - https://margiebissinger.com/ - Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/ - Instagram - https://www.instagram.com/margiebissinger/?hl=en DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. *In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

Did you know your gut health could be the missing link to stronger bones after menopause? In this episode, I'm joined by Cynthia Thurlow, a nurse practitioner and nutrition expert specializing in perimenopause and menopause. Cynthia's new book, The Menopause Gut, explores the powerful connection between gut health and bone health for women navigating menopause. We discuss the impact of hormonal changes on the gut microbiome and how this shift can influence bone density and overall health. More importantly, Cynthia shares five strategies to strengthen your bones through gut health and nutrition. Don't miss this episode because it's full of evidence-based tips to improve your gut health, reduce stress, and bolster your bones. "The gut microbiome is like the quarterback of the team. It really is interfacing with every single organ system in the body." ~ Cynthia Thurlow, NP In this episode: - [02:44] - How menopause affects the gut microbiome and bone health - [07:29] - Why nutrition is critical for gut and bone health - [14:29] - How alcohol consumption can affect your health - [16:58] - The role of stress management in improving gut and bone health - [21:45] - Simple but powerful ways to manage stress - [28:18] - Hormonal therapies and how they affect the gut microbiome - [33:37] - The importance of exercise and movement for gut and bone health - [37:32] - What you can learn from Cynthia's book (The Menopause Gut) Resources - The Menopause Gut by Cynthia Thurlow - https://www.penguinrandomhouse.com/books/777129/the-menopause-gut-by-cynthia-thurlow-np/ - Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures - http://tinyurl.com/osteoporosisexercises More about Margie - Website - https://margiebissinger.com/ - Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/ - Instagram - https://www.instagram.com/margiebissinger/?hl=en DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. *In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.