050: Celebrating 50 Episodes of the Strong Bones Coach Podcast: 5 Episodes to Prioritise

It’s time to celebrate! 🎉 We’ve reached 50 episodes of The Strong Bones Coach Podcast, and I couldn’t be more grateful for each and every one of you. 

Whether you’ve been here from the start or recently joined, your support has helped build this amazing community, and I thank you from the bottom of my heart.

In this special episode, we’re looking back at the top 5 listener-favorite episodes, each one packed with tips, stories, and practical advice to support your bone health, strength, and overall well-being through menopause and midlife.

Plus, I’m excited to share details on my Overwhelm Unpacked free workshop, designed to help you navigate midlife challenges with confidence.

Here are the top 5 episodes you loved most—don’t forget to check them out:

Top 5 Episode Links:

1. How to Exercise with Osteoporosis (Episode 29)
   
   
2. Strength Training Unmasked: What Women Need to Know (Episode 003)
   
   
3. Menopause: Key Ages and Stages to Maximise Bone Health (Episode 002)
   
   
4. Finding Body Confidence and Going Sober in Menopause: Laura’s Transformation (Episode 008)
   
   
5. Is This the Best Diet for Bone Health in Menopause? (Episode 005)
   
   

Bonus:
🎉 As a thank you for being part of this journey, I’m offering free access to my upcoming Overwhelm Unpacked workshop!

If you’ve been feeling the weight of midlife challenges and want strategies to feel more empowered and in control, this workshop is for you. Sign up via the link in the show notes! ✨

Sign up for the free workshop >>>  HERE

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

hello@carlykillencoaching.com

https://www.instagram.com/thestrongbonescoach

Thanks for listening to The Strong Bones Coach Podcast!

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: hello@carlykillencoaching.com
📱 Instagram: @thestrongbonescoach

Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?

Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit—your step-by-step guide to safe and effective strength training at home.
👉 Click here to learn more and access today

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at hello@carlykillencoaching.com.

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Transcript

Carly: 0:37

Hey there, everyone. Welcome back to the Strong Bones Coach podcast with me, your host Carly. And today is a really special episode as we are celebrating a major milestone, our 50th episode. I can't believe we've made it to this point. And I have all of you to thank for that. So whether you've been here since the beginning or just recently joined, I'm so incredibly grateful for your support. Thank you for tuning in, sharing, and helping us grow this community focused on strength, bone health, and vibrant living, especially as we navigate midlife and beyond. So when I started the Strong Bones Coach podcast, my mission was simple. I just wanted to provide reliable evidence based information for women in midlife who often feel left out of health and fitness conversations. This podcast is a space to break down those barriers, build strength, both physically and mentally, and live full fracture free lives. Your incredible feedback and the thousands of downloads show me that this is really resonating with you and that means the world to me. To celebrate 50 episodes, I thought we'd take a look back at the top five episodes based on how many of you tuned in, the comments I've received, and the impact these episodes have made. And for each episode, I'll highlight a key takeaway or a practical tip that you can apply to your own journey. So let's get started. I've decided to do these in no particular order, but I'm going to refer to the episode numbers, and I'll link them in the show notes by the way, so you don't need to trawl through all 50 episodes to find these. So we're going to start with episode 29, How to Exercise with Osteoporosis. This episode really struck a chord with so many of you. It's all about staying active safely when you already have been diagnosed with osteoporosis. One of the biggest concerns I hear from women is the fear of moving after an osteoporosis diagnosis. Worrying you'll hurt yourselves or make the condition worse. And this episode broke down myths and highlighted how important staying active is for maintaining your bone health. We discussed some practical exercises from the British Journal of Sports Medicine's consensus statement, focusing on safe movement, strength training and balance exercises to prevent falls and preserve your bone density. So the key takeaway from this is that you don't have to avoid exercise if you have osteoporosis. In fact, targeted strength training and balance exercises are crucial for maintaining your bone health and preventing fractures. So don't fear movement, embrace it safely. Number two of our top five, strength training unmasked, what women need to know. This was episode three, so pretty early on in my podcasting journey, and this episode tackled the myths around strength training and how we can make it accessible, especially for women at any stage of life. I talked about how strength training isn't just for young athletes or bodybuilders. For women in midlife, it's really one of those most effective ways to maintain your muscle mass and your bone density, which both naturally decline as we age. If we don't do anything about it, I shared some of my own journey of starting strength training later on in life. And what really struck many of you was the idea that strength training isn't about looking a certain way. It's about feeling strong, resilient and confident in your body. The main takeaway for me and for those that I share this conversation with is to start small with your strength training, especially if you're new to it. And consistency is key. Focus on building your functional strength that applies to your daily life. From lifting your shopping, to maintaining balance as you age. So you can do more of what you want to do, without any barriers getting in the way. The third episode I want to highlight is is menopause key ages and stages to maximize your bone health. This is episode number two. This episode focused on the different ages and stages of bone health and how to manage bone density loss during menopause. So we explore the critical bone building years, what happens to our bones as we transition through menopause, and how the drop in oestrogen can affect our bone density. I guided you as listeners through the science of bone remodeling and shared some actionable steps to help women protect their bone health at any stage of life, especially during menopause. The main takeaway I really want to share from this episode is that it's never too late to start focusing on your bone health. Simple actions like adding weight bearing exercises, Getting enough calcium and vitamin D and managing your hormone health can have a big impact, even throughout and after menopause. the fourth episode I want to share with you today is called Finding Body Confidence and Going Sober in Menopause, Laura's Transformation. Now this is episode number eight. And if I'm allowed to say one of my personal favorites that I also know resonated so deeply with you all, We followed Laura's inspiring journey through Strong Bones Club, through receiving some one to one coaching throughout her journey of body confidence and working towards sobriety during those stages of menopause. Her transformation showed that midlife just isn't a time of decline, it's a chance to reclaim your health, mind and spirit. Laura's story really demonstrated how stepping away from alcohol, focusing on health and embracing the changes that menopause brings, can lead to so much personal empowerment. And she has gone from strength to strength since this episode as well. I think we might need to invite her back for an update. The key takeaway here, though, is that if you're feeling disconnected from your body or overwhelmed by menopausal symptoms, take one small step towards a healthier lifestyle. Whether that is going alcohol free, adding more movement, or prioritizing self care, it all starts with that first step. And finally, The fifth episode highlighted today out of our 50 episodes is one related to nutrition. Episode number five, is this the best diet for bone health in menopause? This episode sparked a lot of conversation about diet and bone health. We talked all about the Mediterranean diet and why it's one of the most beneficial diet patterns for supporting bone health, reducing inflammation and boosting your overall well being. I broke down the key nutrients, calcium, vitamin D, magnesium, all of these essential for strong bones and provided practical tips for incorporating these into your daily meals. The main takeaway from this is to make sure you're focusing on incorporating as many nutrient dense anti inflammatory foods into your meals. Leafy greens, fish nuts, and seeds. I recommend you go and listen to this full episode to get the full details on this one. But remember, you don't need to overhaul your diet all at once. You can just aim to add more variety or more colour to your plate. There we have the most whistle stop tour of my top five episodes. These represent the core themes that we talk about here on the Strong Bones Coach podcast. Staying strong, building resilience, and navigating with life with confidence. I'm so proud of what we've built together over these 50 episodes, and I am beyond excited for the next 50. Every comment, share, and question from you helps to shape this podcast, and I am so grateful for your input, and I am open to more. You've created this community as much as I have, and that's what makes this podcast truly special. So looking ahead, I want to keep providing you with actual tips, evidence based advice, and real stories from real women. I'm also excited to share that there will be some more guest episodes coming up, and plenty more myth busting still to come. So stay tuned, and of course, I am open to more ideas. Please share, the success of this podcast is so much down to you. I want to make sure I am sharing the most relevant and helpful information and support for you. So once again, thank you from the bottom of my heart for being a part of this journey. If you haven't already, be sure to check out those top five episodes I mentioned today. The links will be in the show notes and as a special thank you for reaching this milestone with me, I'm offering a free workshop. Overwhelm unpacked. So as I've shared so much information within this podcast I realize how overwhelming it can feel when we are navigating this journey, especially if we're feeling alone. So to make sure you don't feel alone in this, myself and Sian Evans, who has also been on this podcast, I've put together a podcast. A wonderful workshop to support you to really zoom out and break down everything that you need to do to support your midlife in the most simple and easy way. It's a totally relaxed judgment free zone where we can truly unpack the root of your overwhelm and leave you with the clarity to take your next steps. So if you are interested in joining us on the 12th of September, that is a Thursday, 7pm UK time, head over to the show notes, the link will be in there, so you can sign up and get your link to access next week. And if you are catching us a little after the party, do get in touch with me on hello at carlykillincoaching. com and I will see what I can do about getting you the replay. But of course, showing up live is the best way to get what you need from this. So there we are, 50 episodes down, here's to the next 50 episodes. stay strong everybody, take care, and I will see you next week.