How can you tell if your lifestyle shifts, diet changes, or medications are actually working right now? The answer lies in bone turnover markers (BTMs).

In a recent discussion with osteoporosis expert Dr. Keith McCormick, holistic bone coach Irma Jennings dived deep into why these specialized blood tests are the ultimate "detective tool" for managing bone health.

What Are Bone Turnover Markers?

Bone turnover markers are simple lab tests that measure specific proteins or enzymes released during the natural bone remodeling cycle. Think of your skeleton as a continuous construction site managed by two main types of cells:

• Osteoclasts: The "demolition crew" that breaks down old or damaged bone (resorption).
• Osteoblasts: The "building crew" that lays down new bone tissue (formation).

By checking these markers, your doctor can see exactly how fast your bones are tearing down versus how effectively they are building up.

The Two Most Critical Markers to Track

• CTX (C-Telopeptide): This measures bone resorption. A high CTX score indicates that your osteoclasts are overly active and breaking down bone too quickly.
• P1NP (Procollagen Type 1 N-Terminal Propeptide): This measures bone formation. It tells you how well your body is producing the collagen matrix needed to build quality bone. Unlike the highly sensitive CTX, P1NP is incredibly stable, usually only varying by 5 to 10 points throughout the day.

Why Doesn't Every Doctor Order Bone Turnover Markers?

If these tests are so helpful, why aren't they standard practice everywhere? As Dr. McCormick points out, BTMs require strict precision to be accurate.

Because bones follow natural circadian rhythms governed by light and your brain's internal clock (the suprachiasmatic nucleus), markers like CTX fluctuate wildly throughout the day. CTX peaks around 3:00 AM and hits its lowest point around 3:00 PM. Testing a patient at 8:00 AM versus 10:00 AM can cause a massive variance of 200 points, leading doctors to falsely believe the test is unreliable. Furthermore, because morning light conditions differ between January and July, your seasonal biological rhythm can naturally shift your baseline markers.

If you don't take the test correctly, your results will be all over the place. To ensure your labs are accurate, remember these strict guidelines:

• Test early and fasting: Schedule your blood draw first thing in the morning.
• Be consistent: Try to get tested at the exact same lab, within the exact same 30-to-60-minute window each time.
• Avoid supplements: Stop taking biotin and collagen for at least 48 hours before your test, as they can severely skew lab readings.
• Skip the heavy lifting: Avoid intense weight training the day before your blood draw to prevent artificially altering your markers.

Decoding Sluggish Bone Formation ("Adynamic Bone")

When a patient displays a severely depressed P1NP score, it indicates poor anabolic capacity—meaning the body is struggling to generate a new bone matrix. Dr. McCormick investigates several critical, often-overlooked systemic issues behind a sluggish P1NP:

• Iron Deficiencies & Anemia: Iron is a mandatory co-factor required to build collagen. If a patient is anemic or low in ferritin, their body physically lacks the raw materials to form a proper bone matrix.
• Hormonal & Muscle Signals: Bones only build when they are told they are needed. Low testosterone levels or a lack of muscle mass failing to signal the bone through physical tension will cause bone building to stall.
• Adynamic Bone & Toxicity: If a patient is around 50 years old and shows rock-bottom markers across the board (such as a P1NP of 12 and a CTX of 140), they may have "adynamic bone"—a state where the bone is completely quiet and doing nothing. One rare but documented cause of this state is heavy metal or aluminum toxicity.

Moving Beyond "One-Size-Fits-All" Osteoporosis Care

Many standard medical approaches treat osteoporosis mechanically—looking at a single T-score and immediately writing a script for a long-term medication. But true bone health requires precision medicine, especially because different classes of medication manipulate your skeletal biology in completely unique ways:

The Bone Medication Spectrum

• Anti-Resorptives (Bisphosphonates like Fosamax/Reclast, Prolia, and SERMs like Evista): These function as anti-resorptives—they slow down or incapacitate the demolition crew. Prolia specifically targets and blocks "RANKL", a transcription factor that stimulates osteoclasts. While this protects bone density in the short term by causing calcium deposition, staying on them too long (beyond three years) shuts down bone turnover entirely. Without natural remodeling, everyday micro-fractures accumulate, eventually making the bone old and brittle.
  
  
• Anabolics (Forteo and Tymlos): These directly stimulate osteoblast cells to build new tissue, creating a completely fresh collagen bone matrix. However, because parathyroid analogs initially accelerate the overall remodeling process, the new bone tissue is still immature and unhardened during the first two to three months. Because of this temporary lag, patients face a slightly increased risk of fracture during the first 90 days of treatment.
  
  
• Biphasic (Evenity): This acts as an antibody against "sclerostin"—a protein generated by osteocytes to act as a natural brake on bone building. It takes the brake off the osteoblasts, letting them build rapidly for the first 6 months, then acts as an anti-resorptive for the final 6 months. (Evenity does not share the initial 3-month fracture danger zone, as it does not raise clastic activity).

Live Audience Q&A with Dr. Keith McCormick

During our session, members of the Bones Tribe community asked specific questions regarding personalized dosing, hidden inflammation, and reading complex scans.

Managing Reclast Infusions Sequentially

Q: Should someone use the CTX test as a guide for when they need another Reclast infusion, rather than just blindly following the standard one-year rule?

Dr. McCormick: Yes, absolutely. For many people, the effects of an infusion can last a year and a half, two years, or even two and a half years. However, using CTX as a guide requires knowing your baseline test before you started treatment:

• If your baseline CTX was very high (e.g., 800 or 1,000): If it drops to 125 three months after the infusion, and climbs to 325 at the one-year mark, you might consider doing it.
• If your baseline was lower (e.g., 450): If it drops to 125, and at the one-year mark it is around 275, I would wait. Even at 18 months, if it’s only at 325, I still wouldn't do it yet because the baseline was 450. I'd check it again at 21 months and consider the next infusion once it crosses 350 for that specific person.

Q: How many Reclast infusions should a person take in a row before stopping?

Dr. McCormick: If you are doing them every single year, three infusions would be my absolute maximum. These drugs stay in your body for a long time (five to 10 years), but their peak effectiveness wears off much sooner. By the time you get to a third yearly infusion, you've built up enough of a reserve that it can sometimes last and remain effective for about three to three and a half years on its own.

Hidden Gluten Flares & Celiac Disease

Q: If someone with celiac disease is accidentally exposed to hidden gluten, how long should they wait before getting their bone markers tested?

Dr. McCormick: If it was a really big flare, I would suggest waiting about two months before getting tested. Celiac disease causes bone loss because it disrupts the gut's ability to absorb nutrients, and it causes a massive spike in antibodies. Because osteoclasts are actually a type of white blood cell and a direct part of your immune system, they "hear the noise" of those rising antibodies, get highly stimulated, and immediately start tearing down more bone.

Understanding DEXA vs. TBS (Trabecular Bone Score)

Q: If an older woman's DXA scan shows a seemingly okay bone density (like a T-score of -2.0) but her TBS (Trabecular Bone Score) is very low (like 1.1), what does that conflict mean?

Dr. McCormick: When the bone density looks good on a DXA but the TBS looks bad, it is a major red flag that usually indicates the patient has osteoarthritis. A standard DXA scan is just measuring "attenuation"—it calculates how many X-rays are blocked by mass, but it cannot differentiate between bone tissue and arthritic buildup. Hardening (sclerosis) or bone spurs in your facet joints will register on a DXA as "good density," falsely inflating your T-score.

Meanwhile, the TBS is a computer pixel analysis that strictly looks at the internal connectivity of the bone's cross-beams (trabeculae). If those internal beams are disconnected, the TBS will show severe weakness (like a 1.1), proving the bone is vulnerable despite what the DXA says. This discrepancy explains why 50% of women who experience a fracture don't actually show osteoporosis on a standard DXA scan.

Proactive Bone Health

By tracking bone turnover markers every six to twelve months, you and your practitioner can actively spy on your bone activity. Instead of guessing, you can see if a medication has done its job, find out if a gut issue like celiac disease is triggering a flare of bone loss, or measure how beautifully your body is responding to heavy lifting.

The medical world is moving rapidly toward generic programs and mechanical systems that automatically slide patients into rigid, predetermined slots. True bone health tracking requires a "detective" mindset. It means looking deeply at the individual person, reviewing past records so you don't repeat unnecessary tests, and looking at how gut health, lifestyle, and systemic inflammation are interacting with your skeleton today before making a clinical decision.

Your bones change long before it shows up on a bone density scan. By using bone turnover markers as your health detective, you can make informed, proactive decisions to protect your skeleton for the long haul.

To watch the full discussion on precision bone health, listen to the complete interview on my YouTube Channel.

You Might Also Find These Posts Helpful:

• Do's and Don'ts When Talking to Your Doctor About Osteoporosis
• Understanding CTx and P1NP - Key Bone Markers
• Navigating Osteoporosis: Expert Insights on Dental Health, Bone Markers, and Treatment Strategies

The post Tracking Your Bones: Why Bone Turnover Markers Matter for Osteoporosis appeared first on Food For Healthy Bones.

When you receive a diagnosis of osteoporosis or osteopenia, it’s easy to feel overwhelmed or like you’ve "failed" at your health. However, as Dr. Lani Simpson emphasizes, a diagnosis is simply a piece of data—a starting point for a lifelong conversation with your healthcare providers.

In this comprehensive guide, we dive into possible "root causes" approach to bone health, the truth about bisphosphonates and dental work, and why your bone density scan (DEXA) might not be telling the whole story.

The Critical Difference Between Bone Density and Bone Quality

Most people focus solely on their T-score from a DEXA scan. However, Dr. Simpson points out that density is only half the battle [08:57].

• Bone Density: How much mineral is in the bone.
• Bone Quality/Structure: The internal architecture of the bone (the "scaffolding").

You can have dense bones that are brittle and prone to shattering, much like a piece of fine china [10:41]. To get the full picture, Dr. Simpson recommends the TBS (Trabecular Bone Score), which measures the internal structure of the bone [10:24].

Osteoporosis and Dental Health: What You Need to Know

A common concern for patients on bone medications like bisphosphonates (Fosamax, Reclast) or Prolia is the risk of dental complications.

The Truth About Osteonecrosis of the Jaw (ONJ)

While the fear of ONJ is high, Dr. Simpson notes that it is extremely rare [17:46].

• Routine Dental Work: Procedures like fillings, cleanings, and root canals are generally safe [30:52].
• Surgical Procedures: Extractions or implants that involve the bone carry a slightly higher risk. Dr. Simpson suggests completing major dental work before starting bone medications [46:55].
• Pro-Tip: For periodontal health, Dr. Simpson suggests swishing with baking soda dissolved in water to neutralize the acidic environment that contributes to gum disease [15:23].

Beyond the DEXA: The Power of Bone Turnover Markers

One of the most important takeaways is that you shouldn't treat a bone density test; you should treat the person [06:14]. Dr. Simpson advocates for Bone Turnover Markers (BTMs) to see if you are actively losing bone right now [22:52].

• CTX (C-telopeptide): Measures bone resorption (loss). Ideally, this should be around 275 pg/mL or lower [24:21].
• P1NP (Procollagen type 1 N-terminal propeptide): Measures bone formation. For those not on medication, a stable number is around 30 ng/mL [24:21].

Important: Always get these tests done first thing in the morning, while fasting, and stop taking supplements containing Biotin for 3–5 days prior, as it can interfere with lab results [51:12].

Medication Strategies: Anabolics vs. Bisphosphonates

Dr. Simpson explains the two main categories of bone drugs:

• Anabolics (Forteo, Tymlos, Evenity): These are "bone builders" that stimulate the body to create new bone. They can reduce fracture risk by up to 80% [21:03].
• Antiresorptives (Bisphosphonates like Fosamax): These slow down the cells that "eat" bone. While helpful for short-term use (2–3 years), long-term use can lead to brittle bone [19:45].

The Strategy: Many experts now believe in using a "bone builder" first to gain bone, followed by a bisphosphonate to "lock in" those gains [21:15].

Nutrition and Lifestyle Myths

• The Calcium Myth: You do not need to get all your calcium from food. If you can't tolerate dairy, low-dose supplements (200-300mg at a time) are perfectly fine [56:27].
• Vitamin D: Dr. Simpson’s "sweet spot" for blood levels of Vitamin D is 45 ng/mL [13:05].
• Collagen: Rather than taking collagen supplements, Dr. Simpson focuses on the building blocks: Vitamin C, protein, and Silicon (horsetail) to help the body produce its own collagen [39:04].

Final Thoughts

Osteoporosis is a complex, multifactorial condition. Whether you are a vegan who needs protein awareness, [53:13], dealing with a history of steroid use [32:11], or just starting your journey, the key is to find a practitioner who looks at the root cause—including gut health, hormones, and kidney function—rather than just a T-score.

The post Navigating Osteoporosis: Expert Insights on Dental Health, Bone Markers, and Treatment Strategies appeared first on Food For Healthy Bones.

The Quiet Shame That Can Accompany a Diagnosis

When someone receives a diagnosis — osteoporosis, for instance — it can stir up a surprising and often unspoken emotion: shame.
Not fear, not confusion, not even sadness at first — but shame.

That deep, quiet feeling of “I must have done something wrong.”

Many of the women and men I work with describe this moment vividly. They sit in the doctor’s office, hear the word osteoporosis, and immediately start an internal dialogue:

• I should have exercised more.
• I should have eaten better.
• I should have paid attention sooner.

That’s the voice of shame — and it can be as heavy as the diagnosis itself.

Shame Thrives in Silence

Shame is a master of disguise. It often hides behind words like embarrassment or disappointment, yet it’s rooted in self-blame.

When we stay silent about it, it grows stronger.

After a diagnosis, many people hesitate to share the news — not because they don’t trust their loved ones, but because they don’t want to be seen as fragile or broken.

• They fear pity.
• They fear judgment.
• They fear becoming a “patient.”

But here’s the truth: silence gives shame power. Speaking, sharing, and connecting dissolve it.

A New Way to See Your Diagnosis or Any Diagnosis

I often remind clients that a diagnosis is not a verdict — it’s information.

It’s the body’s way of saying, “Something needs attention, nourishment, and care.”
Bones, after all, are alive. They are constantly rebuilding, reshaping, and responding to the messages we send through food, movement, and mindset.

When a diagnosis arrives, it’s not announcing an ending; it’s offering an invitation.
The invitation is to listen more deeply, to care more gently, and to rebuild from a place of knowledge rather than fear.

Reclaiming Strength and Dignity

Healing from shame begins with understanding that you didn’t cause this.

Our bones reflect years of living — genetics, hormones, digestion, food, exercise, medications, stress, and even joy and loss.

Once the shame softens, clarity follows.

You begin to see the path forward: nourishing foods, mindful movement, weight training, restful sleep, connection, laughter — the simple, powerful acts that build bone from the inside out.
And slowly, the word osteoporosis loses its sting. It becomes part of a story of resilience, not regret.

The Invitation

A diagnosis is not the end of your story—it is the moment you take authorship.

• Release blame. 
• Reject shame. 
• Reclaim partnership with your body.

Step forward with intention—through nourishment, movement, rest, informed medical care, and honest conversation. Each choice sends a signal of safety and strength to your bones and to yourself.

This is how resilience is built.
Not all at once—but consistently, wisely, and with self-respect.

The strength you are seeking has been with you all along.

The post If Your Osteoporosis Diagnosis Came with Shame, You’re Not Alone appeared first on Food For Healthy Bones.

Why Daily Habits Matter for Bone Health

Bone health isn’t just about avoiding fractures later in life—it’s about energy, mobility, and quality of life today. I learned this the hard way years ago, when I started paying closer attention to how my daily choices added up. Some mornings I’d rush through breakfast, grab coffee, and feel depleted by noon. On other days, when I slowed down, hydrated, and actually ate those veggies my body had been asking for, I noticed a clear difference—not just in energy but in how strong I felt from the inside out.

The truth is, our bones respond to the little things we do every single day. The foods we eat, the way we move, and even how we breathe before a meal all play a part. That’s why I started gathering small, realistic practices that actually fit into daily life. Below are eight simple tips for bone health that I use myself—and that you can start adding into your routine right away.

1. Start Your Day with Lemon Water

A simple habit like drinking the juice of one lemon in warm water each morning can set the tone for your day. Lemon water has an alkalizing effect in the body, which supports overall balance and reduces the acid load that contributes to calcium loss. Hydration is also essential for bone and joint health, and beginning your day with water helps your body function optimally. I often think of it as a reset button—light, cleansing, and energizing. If you want stronger bones, start by supporting your system from the moment you wake up.

2. Load Up on Vegetables

Vegetables, especially dark leafy greens like kale and collards, are essential for bone strength. Aim for at least seven servings daily, whether you eat them slowly at meals or blend them into a nutrient-packed green drink. Greens provide calcium, magnesium, and a host of other minerals that build and protect bone density. Variety is also key; mixing colors ensures you’re getting a broad spectrum of nutrients. Each bite you take is like a small deposit into your bone health savings account.

3. Reduce Refined Sugar

Sugar may taste sweet, but its effect on bone health is anything but. High sugar intake increases acidity in the body and causes calcium to leach from bones and teeth. Refined sugar also spikes insulin and creates inflammation, both of which contribute to bone loss over time. Fresh fruits and vegetables already provide the natural sugars your body needs without the harmful effects. By cutting back on refined sugar, you’re giving your bones a chance to stay strong and supported.

4. Pass on the Bread Basket

Bread may be comforting, but it’s a simple carbohydrate that quickly turns to sugar in the body. Like refined sugar, it creates acidity and contributes to calcium loss over time. This one was always a personal challenge for me, but skipping the bread basket has a noticeable effect on energy, digestion, and long-term bone health. Choosing fiber-rich vegetables or whole grains in moderation provides better support. Stronger bones sometimes require saying no to the foods that weaken them.

5. Rethink Animal Protein Portions

Animal protein, especially when consumed in large portions, can be acidic and contribute to calcium leaching from bones. That doesn’t mean you need to eliminate it entirely—just reframe it. Use protein as the side dish and let vegetables take center stage on your plate. Balance is key, and mindful portions protect your bone health without depriving you of variety.

6. Slow Down Before Meals

Good digestion supports good nutrition, and that starts before the first bite. Take a few deep, calming breaths before eating to bring blood flow to your digestive system and signal your body that it’s time to absorb nourishment. When we rush meals or multitask, our bodies shift into stress mode, making digestion less effective. Elevated cortisol and insulin from stress also encourage weight gain and poor nutrient absorption. By slowing down, you not only enjoy your meal more—you also give your bones the best chance to benefit from the food you’re eating.

7. Chew Your Food Well

Chewing is an underrated step in digestion, but it makes a big difference in nutrient absorption. Carbohydrates, in particular, need to be broken down in the mouth, and thorough chewing gives your digestive system a head start. Try chewing each bite at least 10 times before swallowing—you’ll be surprised how flavors deepen and satiety increases. This small act helps your body make the most of the calcium and minerals in your meals. Think of your teeth as the first tools for better bone health.

8. Practice Balance and Weight-Bearing Exercise

Strong bones depend on more than just food; they also need movement and resistance. Simple exercises like balancing on one leg or using light hand weights can improve bone density and stability. Try standing with one foot raised while doing arm curls or overhead presses with small dumbbells to challenge your body. If balance is tricky, use a wall for support and gradually build strength over time. These daily practices may seem simple, but they create long-term resilience for both bones and muscles.

When you are ready to move forward with your exercise find a local Onero weight lifting program. Studies confirm Onero builds bones.

Building Stronger Bones Every Day

Bone health is not a quick fix but a collection of small, intentional choices. From starting your day with lemon water to moving your body with weight-bearing exercise, each habit strengthens your foundation. These tips for bone health are easy to integrate into daily life, and over time they reduce the risk of osteoporosis and other bone-related issues. Better bone health is achievable—and it starts with the next choice you make.

The post 8 Daily Tips for Bone Health and Strength appeared first on Food For Healthy Bones.

Why Chicken Soup Helps During the Flu

Chicken soup works its magic in simple but powerful ways. The hot broth keeps the body hydrated while easing congestion, and the vegetables bring an extra dose of vitamins and minerals when your immune system needs them most. I like to think of it as nutritional food for the flu disguised as comfort food, which makes it easier to sip and enjoy even when your appetite is low. On that particular winter day, every spoonful felt like a warm hug for my bones. And let’s be honest, when you’re wrapped in blankets with tissues piling up nearby, comfort is just as important as nutrients.

Irma’s Flu Day Story

When the flu knocked on my door, it didn’t just tap politely—it barged in. My bones practically shouted “Uh-oh!” and I knew I needed to act fast. Off I went to the Farmers Market, picking up the freshest ingredients for chicken soup, then rushed home to let the pot do its magic while I collapsed on the couch. Between mugs of hot lemon water and the comforting smell of garlic and thyme drifting from the kitchen, I let myself escape into a Legally Blonde rerun. Elle Woods, with her pink phone and unshakable confidence, reminded me that a support system is everything—even when your team is just a pot of soup, a pile of tissues, and a blanket. Note to self: when you’re sick, skip the flu specials and stick with lighthearted comedies.

Comfort Foods for Flu Recovery

While chicken soup was the centerpiece of my recovery, it wasn’t the only thing on my list. I increased my fluids to nearly 80 ounces a day, alternating between water, herbal teas, elderberry syrup, and freshly juiced greens. Warm drinks like lemon water felt especially soothing on my throat and paired beautifully with bowls of steaming soup. I avoided sugar, focused on whole foods, and found comfort in simple, nourishing meals that didn’t require much effort. Together, these choices created a rhythm of healing, one that carried me gently through the worst of the flu.

Homemade Chicken Soup Recipe

Print

Chicken Soup Recipe

A comforting homemade chicken soup made by simmering a whole organic chicken with carrots, celery, onion, garlic, and fresh herbs like thyme, parsley, and bay leaf. The result is a rich, flavorful broth filled with tender chicken and vegetables — perfectly seasoned with salt and pepper to taste.

Course Dinner, Lunch, Soup

Cuisine American

Diet Gluten Free

Keyword Chicken, chicken soup, soup

Diet Animal Protein

Prep Time 20 minutes minutes

Cook Time 1 hour hour 45 minutes minutes

Total Time 2 hours hours 5 minutes minutes

Servings 2

Calories 240kcal

Equipment

• 1 knife
• 1 cutting board
• 1 soup pot

Ingredients

• 1 chicken whole, organic (about 3–4 lbs)
• 3 carrots chopped
• 3 celery stalks chopped
• 1 onion peeled and halved
• 4 cloves garlic smashed
• 1 bay leaf
• 1 tbsp fresh thyme or 1 tsp dried
• 1 tbsp fresh parsley chopped
• 1 dash salt to taste
• 1 dash pepper to taste
• 12 cups filtered water

Instructions

• Place the chicken in a large stockpot and cover with filtered water.
• Add the carrots, celery, onion, garlic, bay leaf, and thyme.
• Bring to a boil, then reduce heat and simmer for 1.5–2 hours, skimming foam if needed.
• To remove excess fat, cool the soup in the refrigerator for a couple of hours and skim off the excess fat.
• Remove the chicken, shred the meat, and return it to the pot.
• Enjoy!

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

oxalates: 4mg | Calories: 240kcal | Carbohydrates: 9g | Protein: 25g | Fat: 10g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.2g | Cholesterol: 90mg | Sodium: 101mg | Potassium: 375mg | Fiber: 2g | Sugar: 2g | Vitamin A: 443IU | Vitamin C: 15mg | Vitamin D: 0.03µg | Vitamin E: 0.1mg | Vitamin K: 35µg | Calcium: 86mg | Iron: 1mg | Magnesium: 29mg | Phosphorus: 32mg | Selenium: 1µg | Zinc: 0.4mg

Final Thoughts: From My Bones to Yours

That winter taught me the power of simple rituals—rest, fluids, and a pot of chicken soup simmering on the stove. Chicken soup may not cure the flu outright, but it makes the journey a little easier. Between the warmth of the broth, the nourishment of fresh ingredients, and the comfort of a familiar recipe, it became my constant companion through those achy, feverish days. Add a little humor, a few bad TV choices, and some much-needed rest, and I managed to find my way back to wellness. From my bones to yours, here’s to a season filled with comfort, health, and maybe just one more bowl of chicken soup.

The post Chicken Soup Recipe for Flu Relief and Comfort appeared first on Food For Healthy Bones.

Pelvic floor health is an essential part of women’s overall well-being, yet it is often overlooked until problems arise. The pelvic floor plays a critical role in balance, continence, posture, and long-term mobility. In her presentation to Irma Jennings’ osteoporosis community group, Dr. Molly Weingart explained how pelvic floor health supports women through all life stages, especially during aging.

Fun, lively, and full of takeaways — Dr. Weingart’s engaging delivery makes this interview a delight for everyone.

Pelvic Floor Anatomy and Function

The pelvic floor is a complex system of muscles and tissues at the base of the pelvis that acts like a hammock supporting the bladder, uterus, and bowel. Its importance goes far beyond continence, influencing balance, stability, and circulation.

Core functions include:

• Sphincteric: Controls bladder and bowel release.
• Stability: Works with abdominal and back muscles for posture.
• Support: Holds pelvic organs in place.
• Circulation & lymphatics: Supports blood and fluid flow.
• Sexual function: Supports comfort and responsiveness.

Key insight: The pelvic floor works as part of a system with the diaphragm, abdominal, and back muscles, making breathing and posture vital for healthy function.

Recognizing Signs of Pelvic Floor Health Issues

Pelvic floor dysfunction is more common than many realize and can significantly impact daily life. Dr. Weingart noted that pelvic organ prolapse affects 85–90% of her patients in some form.

Potential causes:

• Pregnancy and childbirth
• Menopause and hormonal changes
• Surgery or trauma
• Chronic conditions or posture issues

Common symptoms include:

• Urinary or fecal incontinence
• Pelvic organ prolapse (heaviness or pressure)
• Pain or discomfort in the pelvic region
• Difficulty with elimination

Bulletproof reminder: Dysfunction is not a normal part of aging that must be tolerated — it can be managed and often reversed with the right care.

How Therapy Supports Pelvic Floor Health

Pelvic floor physical therapy is a holistic approach that looks at posture, breathing, and muscle coordination alongside targeted exercises. It is more than Kegels, which are not suitable for everyone.

Therapy may include:

• Internal and external assessments of muscle tone and function
• Manual therapy to release tension or scar tissue
• Exercises tailored to weakness or overactivity
• Breathing techniques for better diaphragm–pelvic coordination
• Lifestyle adjustments for posture and daily movement

Important takeaway: Therapy is individualized. What works for one woman may not be right for another, which is why professional evaluation matters.

Hormonal Changes and Menopause

Menopause has a direct effect on pelvic floor health due to the natural decline in estrogen. Tissue changes can lead to discomfort, incontinence, and prolapse if not addressed.

Changes during menopause:

• Thinning and drying of vaginal and pelvic tissues
• Higher risk of incontinence or prolapse
• Pain or discomfort during intimacy

Supportive options:

• Hormone replacement therapy (HRT) or topical estrogen
• Moisturizers and lubricants for daily comfort
• Consistent pelvic floor exercises to maintain tone
• Physical therapy to address specific concerns

Practical focus: Early management during menopause reduces complications later in life and helps preserve independence.

The Connection Between Breathing and Core Stability

The pelvic floor is closely tied to the diaphragm, making breathing one of the simplest ways to improve pelvic health. Proper breathing supports coordination, relaxation, and balance.

Breath work benefits:

• Improves pelvic floor relaxation and tension control
• Supports balance by stabilizing the core system
• Reduces pain and strain during movement
• Enhances circulation for tissue health

Bulletproof tip: Combine breath-focused exercises with gentle core activation for maximum pelvic support.

A Holistic Approach to Balance and Core Wellness

Pelvic floor care extends beyond therapy into everyday lifestyle choices. Dr. Weingart emphasized that self-care, awareness, and activity are crucial for long-term function.

Practical self-care tools:

• Use body-safe moisturizers, lubricants, or even pelvic devices for tissue health
• Consider CBD products for circulation and pain relief if appropriate
• Stay physically active to maintain circulation and mobility
• Practice self-exploration to better understand changes in your body

Key Takeaways for Lifelong Health

Focusing on pelvic floor health is an investment in balance, strength, and aging well. Women who pay attention to these muscles enjoy greater independence, less discomfort, and improved confidence.

Final reminders:

• Don’t wait for severe symptoms — early awareness makes a difference.
• Pelvic floor physical therapy is a safe and effective treatment at any age.
• Breathing, posture, and lifestyle habits are just as important as exercise.
• Support during menopause helps preserve function and comfort.

Pelvic floor health is not just about continence — it is about living fully, aging gracefully, and maintaining confidence at every stage of life.

The post Pelvic Floor Function and Its Role in Better Balance appeared first on Food For Healthy Bones.

Detox May Be the Missing Piece in Chronic Illness

Feeling tired, inflamed, or just not yourself lately? It might be more than stress or aging. Detox could be what your body needs to feel better.

More people today are being diagnosed with chronic illnesses and autoimmune conditions. But according to Dr. Aly Cohen, a triple board-certified rheumatologist, the cause isn’t always just in your genes—it’s also in your environment.

In her book Detoxify, Dr. Cohen breaks down how chemicals in everyday items—like water, food, shampoo, cleaning products, and even air—can quietly build up in your body and wear down your immune system. The result? Fatigue, inflammation, and a range of long-term health issues.

What Makes Detoxify Different

Instead of pushing complicated regimens or expensive cleanses, Detoxify offers practical, science-based advice you can actually use.

With over 20 years of experience, Dr. Cohen explains how to take simple steps to reduce toxic exposure—no matter your budget or lifestyle. You’ll learn what to avoid, what to swap, and how to give your body the support it needs to feel stronger and more resilient.

How Detox Supports Your Bones and Immune System

Detoxing isn’t just about clearing your skin or boosting your energy. Dr. Cohen also highlights how toxins can affect your bone health—something many people overlook.

Here’s what she shares:

• Everyday chemicals from food, air, water, and products can weaken both your immune and bone health.
• Simple changes, like drinking filtered water or avoiding plastic containers, can make a big difference.
• Strong bones depend on more than calcium—they need gut health, good nutrition, and less inflammation.
• Fall prevention is just as important as bone strength, especially as we age.

What You’ll Learn in the Book

Where Toxins Come From:

• Plastics, pesticides, food additives, personal care items, and household cleaners
• Over 95,000 chemicals are used in everyday products, many not tested for long-term safety
• Exposure starts early—even in the womb—and builds over time
• Kids are more vulnerable because their bodies are still growing

How They Affect You:

• Some chemicals mimic hormones and throw off your balance
• Toxins can inflame your body and weaken your immune system
• A damaged gut can make it harder to absorb nutrients, including those needed for strong bones

Easy Ways to Detox Your Life

You don’t need to overhaul your entire routine overnight. Here are some manageable detox tips from Dr. Cohen:

• Drink filtered water (reverse osmosis if possible)
• Eat more organic produce—especially the EWG’s “Dirty Dozen” list
• Avoid plastics labeled with codes 3, 6, and 7
• Store and heat food in glass or stainless steel, not plastic
• Use cleaner, safer personal care and household products
• Get enough sleep, stay hydrated, and exercise regularly to help your body flush out toxins

Food That Helps You Detox (and Build Stronger Bones)

• Eat leafy greens and cruciferous veggies (like broccoli and kale)
• Add fermented foods for gut health
• Make sure your vitamin D is in the healthy range (60–90 ng/mL)
• Get calcium from whole foods first; only supplement if needed

Don’t Forget About Fall Prevention

• Have your vision, hearing, and balance checked
• Review medications that might make you dizzy or tired
• Keep walkways clear and lighting bright
• Stay active to keep muscles strong—especially your upper body

What’s Inside Detoxify

This book is more than just information—it’s a hands-on guide that includes:

• A 50-question quiz to assess your exposure
• A 21-day plan to start detoxing your environment
• Safer product lists, easy recipes, and even DIY cleaner ideas
• Dr. Cohen’s 4A’s framework to help you stay on track: Assess, Avoid, Add, Allow

Start Small, Start Today

If you’re ready to take control of your health, start with one small change today. Filter your water. Check your shampoo label. Swap one cleaning product. Small steps add up.

Get your copy of Detoxify here 👉 [Amazon Link]

If you found it helpful, leaving a review supports voices that value science and transparency.

Knowledge is power. Detox isn’t a trend—it’s a tool. Use it to support your body, your bones, and your future.

The post Detox for Chronic Illness: How Toxins Impact Your Bone Health appeared first on Food For Healthy Bones.

CTx, short for C-terminal telopeptide, is a biochemical marker used to assess bone resorption, the process by which bone is broken down and minerals are released into the bloodstream. Specifically, CTx measures fragments of type I collagen, which is a major protein found in bone. When bone is resorbed, these fragments are released into the blood and can be detected as an indicator of bone turnover.

How CTx Supports Osteoporosis Management.

1. Monitor Treatment Effectiveness: Tracking CTx levels over time can show if treatments aimed at reducing bone resorption, like anti-resorptive medications, are working.
2. Assess Bone Loss Rate: Elevated CTx levels may suggest higher bone loss rates, putting patients at greater risk for fractures.
3. Guide Treatment Decisions: High CTx levels may lead a doctor to recommend treatments aimed at slowing down bone resorption.

Generally, a baseline CTx measurement is taken before treatment, and follow-up measurements are done to monitor changes and adjust treatment if necessary.

The best time to perform a CTx test is typically in the morning, while fasting. CTx levels can fluctuate throughout the day and are influenced by food intake, so fasting overnight and testing early in the morning helps ensure consistent and reliable results.

Important Guidelines for Accurate CTx Testing.

• Fast for 12 hours before the test.
• Schedule the test in the morning (between 7:30–8:30 am).
• Avoid collagen, bone broth, and biotin (check supplements for biotin) 24–48 hours before testing.
• Repeating the test? Schedule it at the same time as the previous test, or as close as possible.
• Stop all supplements 48 hours before testing.

Following these guidelines ensures reliable CTx results, providing a clearer understanding of bone health and treatment effectiveness.

Why Timing and Preparation Matter for CTx Testing.

1. Diurnal Variation: CTx levels peak in the early morning and decrease throughout the day. Morning tests provide more accurate and comparable results.
2. Fasting Requirements: Food affects CTx levels. Fasting ensures consistent and reliable measurements by removing variability from recent meals.
3. Consistency: Testing at the same time each day, ideally in the morning, helps track bone resorption rates more accurately over time.

Additionally, P1NP (Procollagen Type 1 N-Terminal Propeptide) is a key marker of bone formation. It reflects the activity of osteoblasts—cells responsible for creating new bone. When new collagen (type I) is formed, P1NP is released into the bloodstream, making it a valuable indicator of the bone formation rate.

How P1NP Supports Osteoporosis Management.

1. Monitoring Bone Formation: P1NP levels reveal how actively new bone is being produced, especially helpful when assessing bone-building treatments like anabolic therapies.
2. Evaluating Treatment Response: In patients undergoing treatment, particularly with anabolic agents that stimulate bone formation, P1NP levels indicate if the therapy is effectively boosting bone production.
3. Providing a Balanced View of Bone Turnover: Alongside bone resorption markers like CTx, P1NP offers a comprehensive picture of bone health by showing both breakdown and formation rates.

P1NP testing does not require fasting and can generally be done at any time of the day. Unlike CTx, P1NP levels do not have significant diurnal variation, making it a more flexible test in terms of timing.

Why P1NP Testing is More Flexible:

1. Stable Levels Throughout the Day: P1NP levels don’t fluctuate significantly based on the time of day or food intake, so fasting isn’t necessary.
2. Convenience: Because it can be done at any time, P1NP testing is convenient for patients and is easier to integrate into routine check-ups or follow-ups.

I typically get both tests done together.

This flexibility allows healthcare providers to monitor bone formation without the strict timing constraints required for CTx.

👉 Like CTx, P1NP is often measured before starting treatment and then periodically to track changes, allowing for adjustments to treatment plans based on bone health needs.

Bone Turnover Markers Help Confirm Protocol Effectivenes whether through:

• Nutraceuticals 💊 (supplements)

• Bone-healthy food regimens 🥑

• Weight-bearing exercise programs 🏋️‍♀️

• Pharmaceuticals 💉

These tests validate the effectiveness of strategies aimed at improving bone health and preventing fractures.

The post Understanding CTx and P1NP - Key Bone Markers appeared first on Food For Healthy Bones.

Six Do's and Six Don'ts When Talking to Your Doctor about Osteoporosis

Do's:

1. Do Prepare Your Questions: Write down any questions about osteoporosis, symptoms, and treatment options to ensure you cover everything.
2. Do Share Your Full Health History: Mention any previous fractures, medications, and family history of osteoporosis to give your doctor a complete picture.
3. Do Discuss Lifestyle Habits: Talk about your physical activity and supplements, like calcium and vitamin D, to get personalized recommendations. Please know this is what an OP doctor will discuss.
4. Do Ask About Prevention and Exercises: Request advice on osteoporosis-specific exercises, like weight-bearing activities, and ask about fall prevention strategies.
5. Do Ask About Bone Turnover Markers: Ask their opinion on bone turnover markers; CTx and P1NP
6. Do Follow Up: Schedule regular check-ups to monitor your bone density and adjust your treatment plan as needed.

Don'ts:

1. Don't Ask Your Doctor About Dietary Recommendations: That is NOT their specialty.
2. Don’t Downplay Symptoms: Even minor pain, loss of height and balance issues can be relevant. Share all symptoms, even if they don’t seem related to osteoporosis.
3. Don’t Skip Details on Other Medications: Some medications can surprisingly affect bone health, so tell your doctor about everything you’re taking.
4. Don’t Hesitate to Ask for Clarification: If you don’t understand a term or recommendation, ask your doctor to explain it in simpler language.
5. Don’t Ignore Lifestyle Advice: Small changes, like diet adjustments or appropriate exercise, can make a big difference in bone health.
6. Don't Attend your meeting with Google print outs: Or gift your doctor a copy of Dr. McCormick's Book: Great Bones: Taking Control of Your Osteoporosis. This is a great book for your reference library.

Treatment Decisions: 

• Managing osteoporosis is a personal journey that takes time.
• Bones breakdown comes with time; you have time to decide unless you have fractured.
• Developing a working and respectful relationship with your doctor is vital.
• The first step may be to request bone turnover markers to determine if you are losing bone.
• Remember, the decision of, if and when to start medication is ultimately yours.
• If you're not ready to begin treatment, it’s perfectly okay to let your doctor know that you’d like to explore your options further.
• Taking the time to be an informed patient, by doing your research, empowers you to make the best health choices.

The post Do's and Don'ts When Talking to Your Doctor About Osteoporosis appeared first on Food For Healthy Bones.

• Comprehensive Care: Combines dietary, physical, and medical strategies.
• Personalized Health: Tailors the approach to your unique needs and lifestyle.
• Preventative Focus: Aims to strengthen bones and prevent issues before they arise.

Bone Density Scan (DXA): This test measures bone mineral density only and helps in assessing the risk of fractures.

Vitamin D Levels: Essential for calcium absorption, a blood test can determine if you have sufficient vitamin D.  We aim for 40-60 ng/mL (this is for the US).

Bone Turnover Markers:

These blood and urine tests measure the rate of bone remodeling. They can provide insight into the effectiveness of your bone health strategies.

Bone-Loving Foods:

• Calcium-Rich Foods: Dairy products, (unless you are dairy free) lower oxalate leafy greens, and fortified foods.
• Vitamin D Sources: Fatty fish, egg yolks, and sunlight exposure.
• Magnesium and Potassium: Sprouted Nuts, seeds, and bananas.

Bone-Specific Exercises:

Weight-bearing exercise refers to any activity that requires you to work against gravity while staying upright. 

These exercises involve supporting your own body weight or lifting weight, which helps to strengthen bones and muscles. Key characteristics of weight-bearing exercises include:  

• Strengthening Bones: They are crucial in building and maintaining bone density. Activities like running, dancing, and especially weight lifting require your bones to support your body weight, which in turn stimulates bone cells to grow stronger.  
• Muscle Strengthening: These exercises also target muscle strength and endurance. The resistance against gravity or added weights challenges and strengthens muscles.  
• Balance and Coordination: Many weight-bearing exercises improve balance and coordination, which are important for daily activities and reducing the risk of falls, especially as one ages.

It's important to note that weight-bearing exercises are different from non-weight-bearing exercises like swimming or cycling, which do not require you to support your own body weight against gravity. Both types of exercises are important for a well-rounded fitness routine, but weight-bearing activities are particularly key for bone health.

By combining this holistic approach to bone health strategies, you’re not just caring for your bones; you're investing in a healthier future.

The post A Holistic Approach to Bone Health appeared first on Food For Healthy Bones.