The Strong Bones Coach Podcast
A health and wellness podcast dedicated space to breaking the silence on osteoporosis. Carly Killen a dietitian and women's strength coach specialising in bone health is here to empower, inspire, and educate midlife listeners about better bone health.
We explore strategies for strength training, time management, and conquering fears. Join us on this journey towards creating fracture-free futures.
New episodes drop weekly, offering expert insights, actionable tips, and inspirational stories. Your path to stronger bones starts here!
Episodes
90 episodes
90 No Goals? No Problem! A Midyear Pause for Clarity, Not Pressure
Feeling stuck, foggy, or like you should have it all figured out by now?In this midyear reflection episode, Carly explores the power of the sacred pause... that blurry space between what was and what’s next, and why slowing down...
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9:04
089: Reclaiming Your VOICE in Midlife ft. Laura Dumbleton
Have you ever felt like you’ve lost your voice, literally or metaphorically?In this episode, Carly is joined by voice coach and Breathwork facilitator Laura Dumbleton, for a rich and real conversation about the changes that happen...
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32:04
088 Fierce and Tender: The Self-Compassion I Wish I’d Learned Sooner
In this episode, Carly shares her story and insights on the kind of self-compassion that changes everything. Not the fluffy kind, but the fierce, grounded, honest kind. If you’ve ever felt like you’re doing all the right things but ...
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11:40
087 The Wisdom of Your NERVOUS SYSTEM: From Burnout to Trust
Feeling “too sensitive” or like your nervous system overreacts? In this episode, Carly explores why this happens, especially in menopause, and reveals how your body’s signals can become your greatest strength. Rebuild tr...
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13:08
086: Hot Flushes in MENOPAUSE: How to Manage Them Naturally
Hot flushes (or hot flashes) are one of the most widely known symptoms of menopause. But they don’t have to run your life. In this episode, Carly explores what really causes hot flushes, how to manage them naturally using Breathwork and lifesty...
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10:34
085: Are You Getting Enough PROTEIN in Menopause?
In this episode of The Strong Bones Coach Podcast, we’re diving deep into protein in menopause: why it matters, how much you need, and how to get it in ways that work for your life (no boring meal plans here!)FREE GUIDE: Could it be M...
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20:13
084: 5 Thing I'd Never Say to a MIDLIFE Woman (But the Fitness Industry Still Does)
In this episode of The Strong Bones Coach Podcast, Carly dives into the outdated advice still being thrown at women in midlife and why it's time to leave it behind. From “just eat less and move more” to myths about lifting weights and ...
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10:23
083 Did Menopause Steal Your Motivation? How to Find Your Spark
Are you feeling like menopause has stolen your motivation? You’re not alone. In this episode of The Strong Bones Coach Podcast, Carly explores why motivation feels harder to find during menopause — and why that’s completely normal....
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12:34
082: Could It Be MENOPAUSE? How to Advocate for Yourself with Your Doctor
If you’ve ever left a GP appointment feeling overlooked or unsure how to get the support you need, this episode is for you.In this honest and empowering conversation, Carly shares exactly how she helps her clients prepare for menopause-r...
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8:27
081: How to Rebuild TRUST with Your Body through Menopause, Illness or Injury
How to Rebuild Trust with Your Body Through Menopause, Illness, or InjuryHave you ever felt disconnected from your body — like you don’t trust it the way you used to?In this powerful and personal episode of The Strong B...
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12:45
080: Rewriting the Menopause Story - Awaken Your Second Spring
Have you ever felt like something is shifting inside you… but you can’t quite explain what it is?In this heartfelt episode of the Strong Bones Coach Podcast, Carly invites you to reframe menopause — not as an ending, but as an...
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9:41
079: The Forgotten Strength Tool for Menopause and Osteoporosis
In this episode, Carly shares the most overlooked yet powerful strength tool for women in midlife your breath. As we navigate menopause and osteoporosis risk, we often focus on weights, diet, and movement, but forget the foun...
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11:00
078: Redefining Resilience: The Strength in Softness
Have you ever been praised for being “so strong”… but inside, you felt anything but?In this soulful episode, Carly shares a deeply personal story about how breathwork, timing, and a simple flower (yes, a daffodil!) reshaped her definitio...
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10:59
077: Compassionate CONSISTENCY: A New Way to Thrive through MENOPAUSE
Do you feel like you “just need to be more consistent” but never quite manage to stick to a routine? You're not broken, and you're not alone. In this episode of The Strong Bones Coach Podcast, Carly breaks down ...
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7:54
076 Menopause on Pause: How to Cope When Your Period Shows Up Again
Just when you thought you were finally done with menopause… your period returns, resetting the 12-month countdown. 😩 If you’ve felt disheartened or frustrated by this, you’re not alone.In this episode of The Strong Bone...
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15:25
075 How to Avoid MENOPAUSE BURNOUT: Signs You Need to Take a Break
How do you know when it’s time to take a break?Menopause brings a whole new level of exhaustion, overwhelm, and emotional load. Maybe you’ve been pushing through, telling yourself you’ll rest later—but l...
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20:04
074: Are You Stuck In the Midlife Comparison Trap? Stop Measuring Yourself Against Your Younger Self
Are you still trying to get back to the weight or body you had in your 20s? You’re not alone. Many women in midlife find themselves caught in the comparison trap—measuring their current bodies and strength against a younger v...
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9:52
073 - Lifting Heavy vs. Lifting Light: What’s Best for You in MENOPAUSE?
Are you unsure whether to lift heavy or stick to lighter weights? Maybe you've been told to “tone, not bulk” and now you’re wondering what actually works—especially in menopause, when muscle and bone health become even more...
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15:48
072: Is MENOPAUSE stealing your joy? Here's how to get it back
Menopause can feel like it's draining the joy right out of life. Mood swings, brain fog, low energy, and disrupted sleep can leave you feeling flat and disconnected from the things that once made you happy.But here’s the good news... hap...
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14:26
071: 5 Good Deeds for your Bone Health in MENOPAUSE
If you’re wondering how to care for your bones without adding to your to-do list, this episode is for you. I’m sharing 5 Good Deeds for Your Bone Health—simple, effective actions that support strength, balance, and wel...
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15:25
070 Could it be MENOPAUSE? How to Know and Your HRT Options
In this episode of The Strong Bones Coach Podcast, Carly discusses how to recognize the signs of menopause, why it’s essential to understand what’s happening in your body, and how you can take charge of your health.Want to assess your m...
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19:37
069: 5 Years as a Strength Coach: Lessons in Becoming Stronger
In this episode, Carly celebrates 5 years as a strength coach and reflects on the lessons learned along the way. From the importance of starting where you are, to understanding that strength training isn’t a race – Carly shares her insi...
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9:27
068: How to Start STRENGTH Training in 2025
In this episode of The Strong Bones Coach Podcast, Carly dives into how to start strength training in 2025 and why this year is the perfect time to build a strong foundation for your health. Whether you’re new to strength training or l...
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14:36
067 Getting Personal: What’s Not Invited into 2025
In this episode of the Strong Bones Coach Podcast, Carly gets personal about what she’s choosing to leave behind as she steps into 2025. Reflecting on her growth over the last few years, Carly dives into the things she’s no longer ...
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13:20
066: Let Go to Grow: A Mindful Approach to New Year Intentions
As we approach the new year, many of us feel the pressure to make drastic changes and set rigid resolutions. But what if, instead, we embraced a more mindful approach? In this episode, Carly invites you to reflect on the past year, rele...
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9:53