Bone Health & the Art of Living Well: Tamara's Journey from Fear to Freedom

This transcript is lightly edited for readability.

Tamara: I lived literally in fear of falling for the next three years. My doctor said that if I fall and my bones do fracture, I would be in excruciating pain, and in a wheelchair, and then dead within a year. And that was alarming to me.

Then my husband heard this interview with Dr. Doug. I didn't know that osteoporosis was reversible.

There's a future and a hope now. I feel like I have a life now. I'm really excited. I can't wait to get that next DEXA scan, see what's up. I'm on a good track. Even if it's just slightly down, or even if it's the same, I'm good. That won't faze me. It really won't. I'm on this new way of life that's so enriching that there's freedom. Like you said, there's real freedom from the fear. So it's good.

Edie: I am Edie Feffer, and welcome to Anchored — a show for women who are committed to living a life where everything they do and are begins with self-trust. They're unshakable in their truth, rooted in their emotional well-being, and steady in their commitment to self-love and body love. That is what it means to be anchored. Our conversations dive deep into all aspects of health and wellness, from food freedom and spirituality to routines and relationships. This is where you come to stay grounded.

I have had the pleasure of getting to know Tamara through the work that we've done together in Dr. Doug Lucas's practice, which specializes in reversing osteoporosis. Tamara and I have been coaching together for about six months now, and I know you will be so inspired by the way she's reframed her osteoporosis diagnosis, and by the powerful energetic shift she's made in how she approaches her health and life.

During our conversation, you'll hear her mention something called the emotional optimization meditation, and I just want to take a moment to fill you in on what that is, so you know what we're talking about. It comes from the book The Miracle Morning by Hal Elrod, and it's a meditation practice designed to help you start your day with emotional clarity and intention. It's a simple practice of visualizing how you want to feel — whether that's calm, confident, grateful, or energized — and letting yourself experience that emotion in your body before the day even begins. So it's a really powerful way to train your brain to feel the way you want to feel, regardless of what's happening around you.

With that, I hope you enjoy this episode.

Let's start with an introduction. I'd love for listeners to get a sense of who you are, where you live, what you like to do in your free time.

Tamara: Sure. My name is Tamara, and I live in New Jersey. I've been married to a very supportive husband for about 27 years, and we have one son. He lives in Brooklyn. I worked with my husband as a landscape designer for about 20 years. Then about eight years ago, when I was 58, I decided to go back to school and become a marriage and family therapist, which I really enjoy.

I love to be out in my garden. I love going for a walk and listening to a good story on Audible. And I'm learning to play the harp, and I like to sing.

Edie: Such cool hobbies. Let's start from the beginning. I'd love it if you could share how you received your osteoporosis diagnosis, and what that was like.

Tamara: I first became diagnosed with osteoporosis in 2016, and I was surprised, because I don't have a family history of it. But as I now have learned, it does make sense that I did get it, because I use Advair, which is a steroid for asthma, and also I have high cortisol. I realize now that both of those factors really contribute to breaking bones down. I just didn't know it.

My doctor recommended Reclast for five years. And it was when I stopped Reclast in 2021 that my numbers dropped significantly. I was told then that I was at high risk for bone fracture in my lower spine and in my hip. My doctor, at that point, wanted me to go on to Prolia, but my insurance wouldn't cover Prolia.

And so for the next three years, really, I just lived in fear of falling. I started doing research, and I'd ordered a book from Mayo Clinic. I don't know when it was published, but at least it gave me an understanding of what osteoporosis is, and they covered all the possible treatment options. But at that time they suggested that the naturopathic remedies were not well researched. So this may have been an old publication — you'd think it must have been.

Anyway, I really felt like I didn't know what options I had. My insurance wouldn't cover Prolia, and I just thought, yikes, what other options really are there? And I lived literally in fear of falling for the next three years. My doctor said that if I fall and my bones do fracture, I would be in excruciating pain, and in a wheelchair, and then dead within a year. And that was alarming to me. So I really just lived in fear.

Then my husband heard this interview with Dr. Doug and he sent it to me. And I didn't know that osteoporosis was reversible. I was amazed. I ordered his book on reversing osteoporosis, and I just signed up for the program right away, and I finally had some hope, and I was all in. That was July 16th, 2024. So that's kind of the beginning.

Edie: How terrifying. I can't imagine what that would have felt like, to receive that kind of news from your doctor with that kind of outlook.

Tamara: It was pretty bleak. I know he really wanted me to go on Prolia, but — I remember you talking about self-trust — it just didn't resonate with me somehow. And honestly, when I'm thinking about it, three years is a long time to go without doing anything.

So I just thought, I'm going to really be careful. I carried my phone with me everywhere. But I really was living in fear. I just thought, well, I'll just be really, really careful. I'm going to start doing the calcium and the vitamin D. I did everything that the Mayo Clinic book suggested to do in terms of diet and supplements, but it was minimal — really minimal. Just calcium and vitamin D, a multivitamin. And I thought, well, something's going to come up.

And then when I got the news about Dr. Doug, it really was a life changer. And it has been a complete life changer.

Edie: I'm so happy to hear that. Can you speak to how things have shifted for you? Knowing you were living for years in a state of fear, and it's so easy to understand why that would have been the case — just how you feel now.

Tamara: Oh, it's night and day. Sometimes when I think back, I always think: if I hadn't gotten this diagnosis, I don't know if I would have changed.

I tended to be a very driven, task-oriented person, and I just tend to get busy. Just get busy. And I never used to really — like when you talked about self-care, that was almost like, I don't have time for that. Which is amazing.

When I think of the mindset — you talk about mindset in the coaching — I realized I have a mindset of fear. And even when I started the program, in a way, I just sort of thought of it as, I was really focused on the results. Like I said, I'm leaning into this, I'm going to do everything. I was really diligent taking the supplements. But the exercises, in my mind it was just kind of like — first I thought, I don't have time for that.

So I got up at five. I said, all right, you have to make time for this. I started getting up an hour earlier. But I just went up and kind of did the exercises to get it done, and then get back into my day. So in a sense, the program was outside of my life — where now, my life has totally changed. It's just completely changed.

I love the cooking. I love the exercises now. I look forward to them now. And it's funny, it's sort of expanding into my life. One of the exercises is the farmer's carry, where you're carrying something heavier in the right hand. And I was walking up to my office and I realized my briefcase was heavier, and I was like, I'm doing the farmer's carry. And now when I go to get groceries, I make sure one bag's heavier. So now these concepts have expanded into my entire life.

I'm now taking the time. I've just slowed down, and even my husband says, you're so much more calm. I attribute that completely to the coaching — the books, Atomic Habits, The Miracle Morning. I wasn't grasping holistic. That's the thing, I really wasn't getting that concept. I was like, well, I'll just do what I have to do. I treated it like a task. Get it done, get it done. And now it's not.

It's about being intentional and being present. Now I'm really thinking about muscles getting stronger. I'm visualizing bones solid. And it's so much more pleasurable, because you're so present, you're so fully engaged in the moment — where literally before this whole diagnosis, I think life was just a long to-do list. It really was. So it's been a complete life changer.

Edie: Congrats to you for the way you've implemented everything, and for the way it sounds like you've stayed in observation mode to notice the headspace you were in at the start of the program, and where you are now.

I think it's so normal to start a program and approach it like a to-do list, because we care deeply about the result. Just tell me what to do and I'll do it. I'm going to check all the boxes. And being able to shift into this different way of still getting the things done, but doing it with such mindfulness and intention and connection with the body — slowing down in that way to get the most out of the movement, or whatever other high-vibe habit you may be working on from a bone health perspective — all of that is such a hard concept to grasp sometimes, especially if you're used to living in productivity mode.

And I'm just thinking about how this is so fabulous from a stress reduction perspective, because you're still doing, but you're doing it with a totally different energy.

Tamara: Completely. And it's interesting, Edie, because I think in the beginning I was really surprised at my resistance, honestly. I think I was thinking more about what I have to give up than what I was going to gain.

This was before my husband and my son kind of got on board. Initially my son would come out from Brooklyn and they'd order a pizza, and I'd be there with my vegetables and chicken. I was thinking more about what I'm giving up — which is really silly now. But now that they're on board too, that's exciting, because we're all cooking together and we're really embracing the concepts. They're doing it for different reasons, like either weight loss, or my son's into building muscle, that kind of thing. But still, the mindset is different. Now it's more about, let's get strong and healthy together.

Edie: So good. What a win, that you have the support from your family, and that it sounds like you've been an expander for them.

Tamara: I hadn't thought of it. That's right. I guess they saw that I was dedicated to it. They can say, are you sure you don't want a piece of pizza? And it's like, as much as I would love to, I'm going to stay on track. They really saw that I was dedicated to it.

Edie: That could be a fun segue. There are two different paths that I think we could go right now. One is around the mindset — if you have thoughts on what supported you in changing your approach to still getting things done, but not looking at it as a checklist.

Tamara: Absolutely. I remember in Elevate 2025 you talked about how change begins with your identity. I'd never thought about that. When I thought about my identity, that's when I realized: you are still fear driven. You're not approaching this with the right mindset.

And then that's when we covered the four laws of behavior change, and I loved how you talked about make it obvious, make it attractive, make it easy, and make it satisfying — and also the stations, making specific areas attractive.

I remember I was talking in the coaching session, in the winter, about the idea of going upstairs where I had all the weights, and it was really cold. And then I just thought, well, they said make it attractive, make it appealing. So I put the heater up there, and I'd have my colostrum and wait for half an hour and let it heat up. And so I went upstairs, and now it was nice to go into that room. Then I started adding music, and the music just naturally kind of went into what's really sort of dance movements, but just stretching. And now I really look forward to it.

Because I know how good I feel — like I come away feeling like you used every muscle and you stretched and you just felt so good. So that was a complete change in mindset, using those four laws of behavior change: make it obvious, make it attractive, make it easy, and make it satisfying. That really helped.

And I remember you saying habits are shaped by your systems, so design your environment to make positive cues. So I did. I set up little stations. I have a station up in the room that overlooks the garden, and that's where I sit and read, and I start with a prayer and talk about gratitude. That really changes things — instead of waking up going, okay, what have I got to do? That not-frenzy.

I also love the idea of just being completely present and enjoying whatever is happening. And it's funny, the one cat knows when I sit that I'm going to be sitting there for a good half hour, and he curls up in my lap. Now that's part of his routine. It's about setting a rhythm, but it's so pleasant, having him curl up, purring. I'll sit and have my coffee and just enjoy the birds.

And now I've also changed my schedule. I've moved appointments to later in the morning, so I can enjoy a quiet, peaceful breakfast and just kind of come into the day, instead of jump into the day.

Edie: It's really so much more pleasurable, so much more pleasant, and that's what makes it sustainable. And that's what creates a lasting transformation — exactly what you're highlighting here. You've created a new identity, and you've shifted your self-concept.

One way that you've done such a beautiful job of speeding up results is by showing up the way that you do in group coaching, and celebrating, and sharing. That's all just reinforcing who you are becoming. And it's so cool to see that you've given yourself permission to carve out a little more time in your mornings for yourself, by adjusting the hours that you see your clients.

Tamara: It's so much nicer. The coaching has been amazing, because just hearing from all these very high-functioning women — they're really amazing, and they have such helpful things to suggest and offer, and how they're managing their treatment. It's really great. And how everybody supports each other through the chat is really nice. That's been so helpful.

I think that was one of the things I did in those three years — kind of go it alone. It's funny, though, because I think I was seeking out some kind of support, in the sense of finding somebody else maybe dealing with this. And when you mention it to people, it often gets minimized. I've heard so many times, oh, everyone has osteoporosis. I thought it was kind of odd, because if you said you had cancer, most people would not say that. I find it kind of surprising that it is minimized. Most people, I think, would say, oh, what kind of treatment are you doing, or offer support — but not with osteoporosis. I find that kind of surprising.

Edie: So true. It's almost just an accepted part of aging, and that can leave us feeling fearful and hopeless. There is something to be said for putting yourself in an environment where you're surrounded by people who are committed to reversing it and creating a different trajectory.

And when I'm thinking about what you shared at the top of the call, in terms of high cortisol potentially playing a role in your diagnosis — the community in and of itself can help reduce stress, in knowing that you're not alone, and getting to hear the wins that other women are celebrating. It kind of gives the brain its seeing-to-believe: oh, if they can do it, I can do it too.

Tamara: Very much so. I think that is such a big part of healing. Don't go it alone. Find a group. This program's outstanding, and I really didn't know how holistic it was. But it is a complete game changer. A life changer.

Edie: I'm so glad to hear that. What would you say has surprised you most about your healing journey? Was there anything you weren't expecting?

Tamara: I was sort of surprised at my resistance. But once I started with the coaching, and you're talking about, really, who do you want to be — that's really kind of it. And then listening to other people, and how they're succeeding, and all the different ways that they're doing things, that was tremendously helpful.

I was surprised, first of all, by how this diagnosis is minimized. And I was surprised to learn that cortisol and steroids from asthma treatment hurt bones. I just didn't know that, in all these years. It's such a silent thing. I had no idea. You can just go through life and not even be aware that your body is actually breaking down. That's surprising to me.

I'm just very grateful that I got into this program. It was interesting — I didn't really realize the effect of those three years, and believing that that could be your end. I really hadn't realized it. I started doing something, and I didn't realize until later that it was actually almost a legacy project. I thought, this would be really nice, to write some lullabies for my son's future children. I didn't really think of it that way at the time. But I think in some odd way I had kind of almost accepted that this could happen.

So to find out that it was reversible was amazing to me. I know that's obvious now, but it wasn't then, and I wish that information was out there more, to give people hope. That was a life changer, just knowing that.

Edie: I think it's exciting that you're helping to spread the message just by sharing your story today. And I think it highlights how important the work that Dr. Doug is doing is.

Tamara: And the whole team. The whole team is just tremendous. All of you.

Edie: Thank you. I know you mentioned in Pages to Progress that there was a concept that created a click-factor moment around the ceiling concept. I would love to hear more about that.

Tamara: I am so glad you mentioned that. That really was an aha moment, because I didn't realize I was living under that ceiling of fear still.

Writing the pages in the morning was so great, because it was getting all that out. And that's when I realized that's what that harp lullaby thing was about — that was actually a legacy piece. That didn't click until then. And I was like, wait a second. That is not your destiny. Let that go.

There was an amazing freedom that opened up from that. It was tremendous. I really started leaning in, and now it's really exciting, because my son and I are doing a project together where we're singing and he's playing guitar, and it's really nice. So we have something to look forward to, something we're excited about doing. And we're planning a trip to Ireland in the fall. Suddenly there's a future and a hope now. That was a big breakthrough.

Edie: That's a beautiful breakthrough that you created for yourself, because of your willingness to slow down and journal — to speed up your results. And that's exactly how it felt for me. As I was watching you describe this, the word that came to mind was freedom. Just freedom to not have to carry that fear and live on that timeline. It's opened up so much possibility.

Tamara: I have a whole life now. I really do. And it's so funny, because you're not really aware. I wasn't really aware of that until you mentioned the concept of the ceiling. And then I thought, yeah, you are living under a ceiling.

I guess before, too, I kept a really closed-in life. I'd kind of boxed things in. I'd stopped hiking, stopped gardening. Instead I was living in this safe little box, making sure I hung onto the handrail going downstairs, and carrying my phone with me everywhere. It was really not fun. Not fun at all.

And you were talking about letting go of some of the stressors too. Creating these little stations — I have a station to write and a station to read — that kind of thing makes it fun. One of the stressors I realized I could let go of, I sort of decluttered. I tend to have piles of books, and if they have a bookmark in them, it feels like an unfinished project. So I just thought, for heaven's sakes, go through them, see what you're genuinely going to read or look at. And I cleared out so much. Just decluttering was also a freedom, because now I felt like, okay, good, my life is about focusing on this lifestyle and enjoying it. Enjoying the music and enjoying the gardening.

Edie: So different. It sounds like it's rich in primary food.

Tamara: Yes, where it wasn't before. It really wasn't. I always felt like I never had time for that, which is really sad when you think about it. It's just existing, getting the to-do list done. It wasn't fully embracing any enjoyment, or enjoying your life.

Edie: Existing versus living.

Tamara: Yes. It's a full engagement with the joy of life. I never had that before. So grateful, Edie, seriously, with the coaching and the way you reflect back. I remember your concept of point and call. We'll say that this is what we're doing, and then you just hand it back to us and say, this is it — and it registers in your brain. It's really amazing. It's really great how you do that for all of us.

Edie: Thank you. I'm so glad it lands well.

For those listening, I just want to give context to a few of the concepts that we've talked about, in case you're not familiar with terms like primary food.

Primary food is the food that nourishes you on a soul level. It's all of the enriching aspects of life, like your home environment, your career, spirituality, finances, joy, creativity. When we're taking a holistic look at your health, primary food is something that we explore in health coaching, because it can impact not only our stress levels, it can impact our relationship with secondary food — which is the food that we actually put in our mouth to nourish our body.

We also talked about Pages to Progress. That was a group coaching course that I taught on journaling, and how we can use journaling to support a transformation, to work through resistance, to shift your mindset. One of the approaches that I taught in that program is called morning pages, and that comes from Julia Cameron, who wrote the book The Artist's Way. That's one of my favorite books. I happened to read it and start doing morning pages before I got my health coach certification, and I may have shared this in that program, but I was so delighted when I got to see her present on morning pages through a lens of health.

That ceiling concept is one that she describes: this idea that we all grow up with an artificial ceiling on how big we're allowed to be, a limit that's shaped by childhood and education — things that we observed or heard or saw. Julia Cameron explains that morning pages helps you tap that ceiling, move it aside, and realize that you have way more space to grow.

As you write your morning pages, you start getting glimpses of a larger version of yourself. Your boldest, brightest, happiest, healthiest, most vibrant self. So morning pages can kind of act like a tough-love friend, nudging you toward health, encouraging change. And when you're doing the journaling, I always describe it like sometimes the pen will take over, and you get little downloads or ideas for action. Even if you're skeptical at first, it can be a spiritual practice.

So that's what primary food is, and what morning pages is, and that's a brief intro to the ceiling concept. Thank you for sharing your click-factor moment with it.

Tamara: It was a breakthrough. It really was. And also The Miracle Morning — so many of the concepts from there. I love now, while exercising, to do those affirmations and visualize strong bones, that kind of thing. And the scribing, the writing too, it's just so great. That's been such a nice way to start the day. You're starting your morning with a mindset of positivity, and embracing the day with such enthusiasm, instead of that frenzy.

Edie: I'm just thinking about the way that you're flooding your body with gratitude and peace and self-love, and the impact that that's going to have on reducing cortisol — the way you're structuring your morning, your consistency with exercise, but not only your consistency with it, the headspace that you're in with it now.

Tamara: That's it. And seriously, my husband even noticed. He said, you are so much more calm. That was really nice, that he noticed it too. It's just so wonderful to feel more calm, because I do deal with things. It's really nice to just feel free of that. It's amazing.

Edie: That's a game changer too. And not having to use drugs to get there. This is mindset. So powerful.

I know you've shared that spirituality has been a part of your healing journey as well. Are you comfortable sharing how that's played a role?

Tamara: This may sound funny, but I think God works in really funny, wondrous ways. Honestly — not that I would wish a diagnosis like this on anybody at all — but I think it's almost like this happened. I trust that things happen for a reason, and so I really feel like this was my wake-up call. I really feel God was saying, slow down, be still. And I wasn't getting it. It took me finding this program and being introduced to these concepts. That was what he was really trying to get through to me. I really do believe that.

And because of that, such wonderful things have opened up. I'm really excited about being able to make music with my son, because he is very, very gifted. So I'm really honored, honestly, that he wants to do something with his mom, which is really special. But just — I feel like I have a life now. I really do.

Edie: That makes my heart so happy. And I agree with you. I feel like sometimes God or the universe will hit you over the head with a two-by-four over and over again until you get it. And it's like, okay, message received.

I'm sure you've heard me say before that as scary as a diagnosis of osteoporosis can be, it also can be a portal to helping you heal so much more than just your bones. What if this was just part of the plan to help you live a life you love, to its fullest?

Tamara: I 100% believe that. I really do. Because when I think of how I was before, and how I feel now — it's like I'm a new person.

And it's interesting, I also like that quote from The Miracle Morning, I think it was Marianne Williamson, where she talks about — and I'm going to mess this up — but it's again related to the ceiling. Get out, and let your voice be heard. Don't be living under this, oh, I must be quiet, seen and not heard, that thing that parents often tell kids. That sense of allowing yourself to have a voice, and stepping up into the life that God has prepared for you. That was tremendous. I related to that.

Edie: There's a line, a part of it: as I let my own light shine, I give others the permission to do the same.

Tamara: That's beautiful.

Edie: And I may be botching that as well. But I just think that's what we all have the opportunity to do when we meet for these sessions. For so many women, it's uncomfortable to toot your own horn, or celebrate your wins. But really, it's helping us see to believe, and recognize what's possible, and give yourself permission to take up space and be your full, authentic self. And the freedom, and the peace, and the joy that we create when we give ourselves permission to do that, to just show up fully.

Tamara: It reduces stress too. It does. It's so amazing. When I hear other people celebrating, I'm thrilled for them. It's not like I'm thinking, oh, you're too big for your branches. That doesn't even come across my mind. So that gave me courage to show up too.

That's been really amazing for me, because I'm not a social media person. I'm actually a very private person. So that was really stepping out of my comfort zone. But so good to be able to do that.

Edie: I'm so happy. Is there anything I haven't touched on that you want to make sure we cover today? One of the questions I'd love to ask is what kind of words of wisdom you'd have for anyone who's just received a diagnosis.

Tamara: I'll answer that, but first I wanted to touch on that emotional optimization meditation.

Edie: Yes, let's do that.

Tamara: Just that idea of being able to say — because your brain doesn't know the difference between your thoughts and what you're actually stepping into, which is amazing — so you can actually choose what emotion you want to step into.

I love that. I've actually passed that on to clients. And especially — I've worked with a lot of children, I do art therapy — and they love that. They love the idea of stepping into an emotion like putting on a shirt. What color shirt, what emotion do you want to wear today? I think that has been really a fun one, but also very effective. Really effective. Choosing calm, choosing confidence, and then living it. And it really does work.

And then, to answer your question: to anybody else recently diagnosed, explore all the options. Really educate yourself. Trust your heart so much.

I went with my doctor when he first said Reclast, because he's always been a good doctor, and I thought, well, I guess that's what you do. And I stepped into it. But after, when I realized that the numbers dropped — like it was just maintaining it — that was scary, honestly. So the idea of going into further drugs into my body just didn't sit right at all with me.

But don't go it alone. Don't go it alone, even though people might say, oh, everyone has osteoporosis. Find a group, find a support system. Like this coaching. So important. All the books that you've brought to our awareness, like Atomic Habits, has been amazing. The Miracle Morning. And Elevate 2025 was such a great kickoff to the year. That's where it began for me. So I think really that's the important one: find a community of support, because it does get minimized.

Edie: Such good advice. I'm so glad you brought up the point about how this diagnosis can just be dismissed. And thank you for sharing about the emotional optimization meditation as well. I love the way you're teaching that to kids.

Tamara: They love it. I had this one little girl who thought I said lotion instead of emotion. And so she goes, you mean put on lotion? And I was like, no. But what she has is these lotions, and she's going to call them e-lotions, and when she puts on her lotion in the morning, she's going to think of it as, I'm putting on my peace, I'm putting on my calm. Isn't that cute?

Edie: It's so cute. It's a great way to incorporate visualization.

Tamara: It's such a powerful tool. It's really great. There are so many great tools in these coaching sessions. I could take up another hour.

You've been such a tremendous support, Edie. Really, I am so grateful for your coaching, and your ability to tell us what it is that we're seeing and recognizing. It just really has been amazing. So thank you.

Edie: Thank you for your kind words. I just love working with you, and it is such a joy to witness your transformation, and I'm excited for all that's to come. I feel like we're just getting started, and it's just going to continue to get better and better.

Tamara: I believe that. I believe that now.

Edie: Any other thoughts that you have before we close today? Anything we didn't cover?

Tamara: I had written down the fact that in the coaching sessions, and with the community, you have not only the people in the program, but all the coaches. It's like you have this team cheering you on. That's why it's so important not to do this alone at all.

And I wonder if I could have gotten to a place of such balance and calm had this experience not happened. It's amazing. I really hadn't embraced how holistic the program is, and now I get it. It really is a life changer. Like I said, it's not just bone. This program should be called Bone Health and the Art of Living Well — for me, that's what it has been.

Edie: Oh my gosh, I love that. How beautiful. Congratulations on the results you've created, because of how you're showing up for yourself, how you're approaching everything. It's incredible.

Tamara: I'm excited. I'm really excited. I can't wait to get that next DEXA scan, see what's up. And even if it doesn't — it's okay. I'm on a good track. Even if it's just slightly down, or even if it's the same, I'm good. That won't faze me. It really won't. I'm on this new way of life that's so enriching that there's freedom. Like you said, there's real freedom from the fear. So it's good.

Edie: I just couldn't be happier for you. I really couldn't.

Tamara: Thank you. Just one little thing to add. Like how carrying the groceries is like the farmer's carry — I had stopped gardening, and Julie had told me about a little chair with wheels that's really low to the ground. When you use that for gardening, you're strengthening your core, because you're actually squatting. I used to be on my knees bending over, and I'd get such a sore back, digging up bulbs and things, so I stopped gardening. When she told me, I ordered this little chair, and it's so fun. You're going around, it's got little wheels and everything. Now I'm back gardening, and I'm really grateful. While I'm doing something enjoyable, I'm also strengthening my core. I love how these concepts go out into all areas of your life.

Edie: I'm glad you folded that one in. There are ways to continue the activities you love and accomplish physical health goals.

Tamara: And I love the cooking and all the recipes. It's opening up a whole new type of cooking for me, which is really fun. I really enjoy it.

I remember you saying that sometimes the program may seem like it's flowing along, and then you run into challenges. And I did, because I did struggle with asthma quite a bit, and I thought, oh gosh, I couldn't do the exercises fully. But just that encouragement — progress, even if you just do 10 minutes. It's more about consistency than doing things perfectly. At first I was thinking, oh gosh, I'm not doing everything right. But that really helped. It's just consistency. That's the key concept. That was really important, to just keep going.

Edie: I love to hear you mention progress over perfection. And I think the consistency ties back to what you said when you were reflecting on the shifts that you've made to let that happen with movement. Create the consistency by making the environment more peaceful, making it easier to do the thing you want to do — by putting a heater in the space, adding music to make it more fun, just cultivating an environment that you'd actually want to be in to do the workout.

Tamara: So much. And I'll just add that little story. I'd mentioned this in coaching, where I didn't know, am I doing enough? Am I lifting hard enough? And we get the bird seed, the 40-pound bag of bird seed from Costco. I used to have to open the trunk and just drop it onto the ground and drag it into the house, because I couldn't pick it up. And then one time I came home from Costco, opened up the trunk, and I just picked up this bag. And it was like, I can do it. That was fun. That was really fun. What a way to discover progress. Yes, you are actually getting stronger. That was a good aha moment.

Edie: Such a win to celebrate. And those moments are so critical on a bone health journey, because we don't get the quick feedback. We wait for our labs to look at our bone turnover markers, or we wait for imaging. So it's so important to be on the hunt for all of the ways that you are changing, and to celebrate it, acknowledge it, spend time feeling proud of yourself. Those wins come through daily if you are on the lookout for them — in ways like you just described, or being mindful of the farmer's carry when you're carrying your briefcase or the groceries. That headspace is such a win to celebrate. It's you truly embodying this work, versus treating it like a to-do.

Tamara: Oh yeah. That mindset made it tedious, where now I love it. I really enjoy it.

Edie: And what a difference. Then, like you said, it's sustainable. When you're enjoying it, it definitely is sustainable.

Well, congrats to you, and thank you so much for being here and sharing your story with us today.

Tamara: Thank you so much for this opportunity. It's always a pleasure talking with you, Edie. I look forward to our next coaching session.

Edie: Me too.

If you'd like more information on Dr. Doug Lucas, or if you're curious to learn more about reversing osteoporosis, be sure to check the show notes. I have linked Dr. Doug's resources there for you.

If you enjoyed this episode, please do me a favor and rate it. Your reviews will help me help more people. And if you'd like my support in your health journey, you can head to my website at ediefeffer.com, where you can check out the different ways that we can work together. You can also come hang out with me on Instagram — I'm @ediefeffer. I will see you here next week.