Well, Well, Well

Well, Well, Well Nutrition and self-care practices from a functional medicine perspective to create optimal health.

The Rhythm Reset: https://www.wellwellwellnola.com/the-rhythm-reset
Free Connection Call: https://p.bttr.to/3ot6UA6

09/03/2026

Long story short: the group eating 4-6 prunes/day had no bone density loss over the full 12 months. Bonus: a separate analysis also found prunes preserved cortical bone structure and estimated tibial strength – so benefits were not limited to the hip.

Again, that’s prevented bone loss. Not “may support”. Prevented.

And guess what? More was not better. The group assigned to consume double the amount of prunes just had a higher dropout rate (GI tolerance, perhaps?).

Full disclosure: this study was funded by the California Prune Board (who knew there even was such a thing??)

To be perfectly clear, this is bone loss preventions, not reversal, and it’s not a replacement for medical treatment of osteoporosis. Also good to know -- a follow-up study found the bone-preserving benefits of prunes weren’t uniform – the gut microbiome seems to influence who responds optimally to this intervention.

So no, this isn't a magic bullet. It's not going to reverse osteoporosis you already have. But it’s real food, real benefit for your bones and (likely) your gut.

09/01/2026

Your bones are built in the kitchen. The gym just directs those nutrients to the right places.

Calcium — yes, but from food first. Sardines with bones, dairy, leafy greens, almonds.
🦴 Vitamin D — enables calcium absorption. Most of us are deficient. Know your level.
🦴 Vitamin K2 — kind of a traffic director. Gets calcium into bone, keeps it out of arteries. Natto, hard aged cheeses, egg yolks, fermented foods.
🦴 Magnesium — a cofactor for vitamin D activation and bone mineralization. Pumpkin seeds, dark leafy greens, legumes, dark chocolate (yum!).
🦴 Boron — a trace mineral that supports estrogen metabolism, calcium retention, and vitamin D activity. Prunes, avocado, almonds, raisins, chickpeas.
🦴 Strontium — supports bone mineral density. Found naturally in seafood, whole grains, root vegetables.
🦴 Protein — don’t forget, protein is a structural component of bone matrix, not just muscle. Most midlife women aren’t consuming enough.

The supplement industry will sell you all of this in pill form. Food gets you most of the way there — and your body knows what to do with it.

08/20/2026

First things first: Always consult with a physical therapist, qualified trainer, or clinical exercise specialist if you’re looking to improve your strength, flexibility, balance, and bone health after menopause. You need to respect what’s safe and beneficial for your body.

I’m very deconditioned from an injury-recovery-activity-injury cycle I’ve been in for years. Trying my best to do things differently this time -- Let’s call it “Bone-building Movement 101”!

Your bones are living tissue, They respond to mechanical load by laying down new bone matrix – that process is called bone remodeling. The stimulus has to be sufficient to trigger that response.

Things that work:

- High-impact: jumping, hopping, jump rope, box jumps, etc.
- Multidirectional moves: lateral movement, agility drills, moves that load the skeleton from different angles
- Progressive resistance training: deadlifts, squats, weighted carries (with load that progresses safely and over time)

Consistency over months and years is what accumulates. It’s not too late; start wherever you are.

08/18/2026

Myths about bone health:

Myth #1. Cardio protects your bones.
Well, a little – but distance running doesn’t produce the peak ground reaction forces your bones need to remodel. For that we need power, impact, and load more than just miles logged.

Myth #2. Eating healthy = strong bones.
Healthy” and “sufficient protein” are not the same. I ate lots of color and fiber – which I strongly recommend, btw – but I also chronically under-fueled my skeleton for decades. Protein isn’t just for muscle; it’s also a component of bone tissue.

Myth #3. If you have bone loss, it’s too late.
Research show progressive resistance training can increase bone mineral density even in post-menopausal women with osteoporosis – but you have to do the right things.

More on that coming soon!

08/09/2026

Vinegar soak: 1 part vinegar, 3 parts cold water
Baking soda soak: 2 tsp baking soda, 2 cups cold water
Either way, swish then soak for 10 minutes and rinse

08/06/2026

If you think salad is scary these days, so is having to call poison control!

08/03/2026

Washing does not always equal pathogen control. Heat does the job that water can’t.

07/27/2026

Mango-Chia Protein Parfait

Ingredients:

- ¾ C yogurt (plant-based or Greek)
- 1/3 C milk of your choice
- ½ C frozen mango, diced
- 3 T chia seeds
- 1-1/2 T other seeds (I used ground flaxseed and sesame, because that’s what I had)
- ½ scoop protein powder
- For topping: Extra pureed mango, extra yogurt, mango chunks

Instructions:

1. Combine yogurt, milk, and mango until smooth and creamy
2. Stir in chia seeds, other seeds, and protein powder
3. Cover and refrigerate for at least 2 hours (or overnight)
4. Spoon into jar/bowl, top with mango puree, a blop of yogurt, and mango chunks

So, so good!!

This is a great recipe for seed cycling – and if you want to learn more about seed cycling, check out my article ⬇️

✳️ https://www.wellwellwellnola.com/blog/what-is-seed-cycling
✳️ https://www.wellwellwellnola.com/blog/what-is-seed-cycling

07/21/2026

Accidental dinner, intentional nutrition — broccoli brings fiber and sulforaphane, two eggs for protein and choline, and sesame seeds sneak in a sprinkle of calcium and healthy fats. The rice noodles are just there for a good time -- and that's important too!

(I know, I know – I overcooked the eggs, dammit!)

07/16/2026

It’s National Cherry Day — observed here by admiring the pretty tart cherry juice (and ignoring my bowl of sweet cherries)!

The research is small. The sleep effect is modest. Fun fact: you'd need roughly a thousand fresh cherries to match a melatonin gummy.

But tart cherry juice is a real food that contains good things — and in a world of supplement overload, might be worth trying.

8 oz, an hour before bed, a few nights in a row. Low stakes, tasty, actually studied.

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