Bone Up! - Rancho La Puerta
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Bone Up!

Week of November 9, 2024

Session 1: Discover 7 Surefire Ways to Power Up Your Bones
Let’s get personal…I’m sharing a nutritionist’s perspective on lessons learned over the last decade, and you will go home with recipes and tools for you to assess your bone-supportive nutrition and personalize your plan.

  • Be strategic with a 2-pronged approach
  • Make it an integrated plan
  • Know your numbers
  • Keep your eye on the prize, preventing a fracture
  • When it comes to nutrition, bones don’t rely on one nutrient or food alone!
  • Your unique gene blueprint can deeply impact your bone structure
  • You need a healthy gut to absorb nutrients

Session 2: The Calcium Conundrum
Where do cows get their calcium, and other conundrums about calcium, minerals and our bone health!

  • Overview of the biology calcium in the body
  • How to optimize calcium intake and absorption
  • Best sources of calcium
  • Directing calcium into the bone and away from soft tissue/arteries
  • Beyond calcium; other key minerals

Session 3: The Protein Paradox
Optimal protein status improves bone health but how much is optimal? Discover how to create a delicate metabolic balance!

  • Eating patterns and bone health
  • Populations studies and osteoporosis risk
  • Sarcopenia and relationship with protein intake, bone health and fracture risk
  • How to assess and optimize intake
  • Protein requirement and dietary sources
  • Alkalinity, protein, and bone health

Session 4: The Gut-Bone Connection
You are not what you eat, but what you absorb! The connection may seem surprising, but ultimately optimal bone health is dependent on a good healthy gut.

  • How the gut microbiome affects bone health
  • Assessing your gut health – What’s normal?
  • What to add and what to remove:  Key nutrients
  • Consider healing foods and favorite herbals to stimulate digestion and nourish the gut


Susan McCandless, RDN, CLT, IFNCP, a Functional Dietitian Nutritionist, is a sought-after speaker known for her expertise in delivering engaging educational workshops. She is an effective health coach with a distinct ability to translate the science right to the plate and inspire powerful diet and lifestyle habits. Board Certified in Integrative and Functional Nutrition, Susan understands how body systems work together. She focuses on improving client function by treating the root cause of disease and dis-ease. In her private practice with MINT Nutrition, Susan is delivers clients proven results through in-depth assessment, food-first solutions and a personalize nutrition toolbox.  Susan holds advanced certifications in integrative and functional nutrition, lifestyle medicine, nutrigenetics, food sensitivities and intuitive