Welcome to the Bone Coach Show dedicated to helping you understand all things related to diet,

lifestyle, bone health, and how you can live and thrive with low bone density and osteoporosis.

I'm your host, Kevin Ellis, certified health coach, health and wellness speaker, and above all else,

your bone coach. After being diagnosed with osteoporosis in my early 30s, I transform my health

through diet and lifestyle and now help my clients and community members do the same through my

online coaching practice, bonecoach.com. Look, there are no quick and easy cures for low bone

density. But the choices we make every single day can have a powerful impact on our bones,

our health, and our general well-being. I'll share the research, interview the experts, and help you figure out

how to get the conditions right in your body so you can better your bones through diet and

lifestyle. Short disclaimer, I'm not a medical doctor and this show should not be considered

medical advice. Always consult with your

health care team before making medical decisions and changes to your diet and lifestyle. With that

being said, let's get on with the show. There's some people for whom the signal from the gut to the

brain is too slow. And so when they're eating their food, it just, they're, they've eaten

their meal, the plate is empty, but they now need to go to the pot at the stove and keep going, because they can't get full.

There's some people for whom their palate can't get satisfied.

And we find this disrupts sleep because these are the people that are grazing at the pantry all night, cookie and then chips and then juice and then fruit.

And then they need all that stuff to get satisfied. and then juice and then fruit and then they need all

that stuff to get satisfied and then they put themselves into metabolic health and the insulin

is spiking at a time it's not supposed to and it disrupts their sleep. And it's perceived as real hunger,

like a need. So we've learned how to hack it. If your brain as a survival mechanism is looking for all this variety, then just give it.

After your meal is done, have a little piece of fruit, a piece of cheese, dark chocolate and nut,

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