Copyright © 2025 FabYOUlous Fitness | Powered By 
When I first heard the words “you have osteoporosis” at age 51, I was stunned. I thought I had been doing all the right things to protect my bones—strength training, eating well, taking care of my health. But as I quickly learned, sometimes what we think is enough…isn’t. This is the story of how I took control, made key changes, and improved my bone density in just one year.
In April 2024, at age 51, I was diagnosed with osteoporosis. Even though I’d known for years that I had osteopenia, the diagnosis still shocked me. I thought I had been doing all the right things—but clearly, it wasn’t enough.
I had several risks stacked against me:
Celiac disease
Family history of osteoporosis
Past eating disorder
Early menopause
I knew strength training was important (and I was doing it twice a week), but it wasn’t moving the needle.
Around that time, I listened to The New Menopause by Dr. Mary Claire Haver. It opened my eyes to how hormone replacement therapy (HRT) had been unfairly vilified after the 2001 WHI study—and how critical estrogen is for bone health.
For a variety of reasons, HRT had never been discussed in my care. It had simply fallen through the cracks.
I decided to take control. I met with a functional medicine doctor, ran some tests, and in July 2024 began HRT with estrogen and progesterone—not only for my bones, but for my overall health.
A month later, a rheumatologist confirmed the osteoporosis diagnosis with another DEXA scan. The good news? My bones showed strong resilience. His recommendation: stay on estrogen and add more impact training.
While he suggested Pilates, I went all-in with heavy strength training and HIIT/jumping three times per week under the guidance of our head trainer.
From that point on, I committed fully. Over the past year I’ve:
Stayed consistent with HRT
Increased protein intake
Added targeted supplements
Trained hard 3x/week (only missing sessions when I had Covid)
Was it always easy? Absolutely not. Some days were tough, but nothing worth having comes easy.
In August 2025, my repeat DEXA scan showed something amazing: I increased my bone density by 3–4% in just one year. My diagnosis shifted from osteoporosis back to osteopenia.
And I’m not done—I’m working toward reversing osteopenia and regaining normal bone density.
I gathered information and educated myself
I sought out experts and invested in their guidance
I stayed consistent (the hardest part!)
I adjusted my plan as needed to keep progressing
Women who break a hip face a 25% increase in all-cause mortality within 12 months. Yet in the U.S., bone density scans aren’t routinely recommended until age 65. Ladies—that’s too late.
Here are some common health conditions and factors that may raise the risk of low bone density in women (osteopenia or osteoporosis):
Medical / Biological
Family history of osteoporosis or fractures
Early menopause (before age 45) or surgical menopause (hysterectomy/oophorectomy)
Hormone deficiencies (low estrogen or testosterone)
Certain medical conditions (Celiac disease, Crohn’s, thyroid disorders, rheumatoid arthritis, diabetes, etc.)
Previous eating disorder or history of very low body weight
Vitamin D or calcium deficiency
Lifestyle
Sedentary lifestyle (little weight-bearing or strength training)
Smoking
Excessive alcohol consumption
Low dietary intake of protein
Medication-Related
Long-term use of corticosteroids (prednisone, etc.)
Certain cancer treatments (chemotherapy, aromatase inhibitors)
Anti-seizure medications or proton pump inhibitors (used for reflux/GERD)
Other
Age (risk rises after 50)
Small body frame/thin build
If you have risk factors, advocate for yourself. Ask your doctor about getting a DEXA scan earlier.
And if you’re brushed off, I can connect you with a facility in Dublin where you can self-refer. The out-of-pocket cost is just $197—less than $200 for information that could literally save your life.