How to Build Strong Bones with Simple Nutrition Habits With Ashley Ondrick and Margie Bissinger

Are you eating healthy but still missing the key nutrients your bones need? The truth is, it’s not just what you eat, it’s how you build your meals that makes a difference. In this episode, I’m joined by Ashley Ondrick, a personal chef, health coach, and author of the book Speranza: How Pain Became the Path to Hope, and she’s here to talk about how to nourish your bones through simple, nutrient-dense nutrition. 

First, we discuss why undereating and low nutrient intake, especially with trends like GLP-1 medications, can increase the risk of bone loss, even in younger individuals. Ashley shares her story and how nutrient-dense foods helped her rebuild bone and restore her health.

From there, we dive into the essentials: healthy fats, adequate protein, and minerals, all of which are critical for strong bones. We also talk about the importance of fiber and gut health, and how simple swaps like adding seeds, nuts, or vegetables to meals can boost your nutrition.

Most importantly, Ashley shares realistic strategies to make healthy eating sustainable, even with a busy lifestyle. This is about creating a way of eating that supports your bones and feels good long-term.

“I like it when I can get nourishing food that also tastes good. Because what I really advocate is not diets but just a lifestyle that you enjoy. So if you love chocolate, get that in your diet. Dark chocolate has a lot of minerals, and because of that, cacao is a superfood.“

~ Ashley Ondrick

In this episode:

[01:48] – The risk of bone loss with undereating and GLP-1 use
[04:25] – Why healthy fats are essential for hormones and bones
[07:21] – The importance of protein for bone strength and aging
[10:37] – Why minerals are vital for health (and how to get them)
[14:48] – Easy ways to boost fiber for gut and bone health
[21:17] – Meal prep tips to reduce overwhelm and stay consistent
[27:33] – Simple swaps to make meals more nutrient-dense
[29:04] – Why Ashley wrote Speranza: How Pain Became the Path to Hope
[34:26] – Shifting your mindset for complete healing

Resources mentioned

– Bone Nourishing Recipes

– Ashley Ondrick’s website with information about her programs, giveaways, book signings and events, the Speranza book club, group coaching, and more

– Margie’s live class and Q&A – Strong Bones for Life

– Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures

– Get discounted supplements at Margie’s Fullscript dispensary