What Are the Signs of Bone Loss?

And what you can actually do about it (starting now)

As we age, especially once we move through menopause and estrogen levels decline, our bodies naturally begin to lose both muscle and bone density.

It’s a silent process for most women. You don’t feel it happening.
Until one day… you fall. Or twist wrong. Or someone casually says “you’re shrinking.”

For some of us, it happens faster than others.
And that includes me.

My Wake-Up Call

When I got my most recent DEXA scan in 2024, I was stunned to find out I had the beginnings of osteopenia.

Osteopenia is when your bone density is lower than normal, not low enough to be diagnosed as osteoporosis, but still enough to raise your risk for fractures.

I couldn’t believe it.

I lift heavy weights.

I was a runner for over 15 years.
I’ve got what my grandma used to call “good strong bones.” (I’m of Eastern European descent. I felt built for strength.)

So why was I suddenly in a category for potential bone loss?

One big factor: Hashimoto’s.

More and more research is showing that autoimmune conditions like Hashimoto’s can impact bone health over time thanks to both hormonal shifts and nutrient malabsorption that often go undiagnosed.

But here’s what I want you to hear loud and clear:

This post isn’t just for women with Hashimoto’s.

If I have to be concerned about bone loss—and I’ve been lifting weights since my late 20s—you should be too.

What I Did Next

After that diagnosis, I didn’t just “keep doing what I was doing.”

I doubled down.
I changed how I train.

Instead of 3 sets of 12 reps (which I’d been doing for years), I shifted to a lower rep, higher intensity strength protocol: 5 sets of 5–7 reps with heavier weights and longer rest between sets.

Why? Because this type of lifting has been shown to create the kind of mechanical load and stress that tells your bones to rebuild themselves stronger.

And it’s not just working for me.

Real Client Proof: From Osteoporosis to Reversal

One of my clients, also living with Hashimoto’s, was diagnosed with full osteoporosis a year ago. Her doctor immediately put her on a common bone-strengthening medication.

But instead of relying on the meds alone, she also started working with me inside my 6 Pillars of Wellness framework. Together, we:

• Increased her protein intake to support muscle + bone regeneration
  
  
• Shifted her training to progressive heavy strength work
  
  
• Prioritized recovery, hormone support, and daily movement
  
  

A year later, she went back for another DEXA scan…
And her doctor was shocked.

She had gained 7% bone density in just 12 months—and was no longer classified as osteoporotic.

The doctor even said:

“We don’t typically see that kind of increase from the medication alone. What else are you doing?”

Her answer?

 “I’m lifting heavy. And I’m eating to support my strength.” Her doctor told her to continue doing what she was doing. Read more about building muscle after 50 here.

How to Build Bones That Last

If you’re over 50 and you’re not lifting weights yet—it’s time.

And if you are lifting, but you’re still using light weights and high reps—it might be time to progress.

In my private coaching and upcoming self-paced program Strong After 50, I teach women how to:

• Lift with safe, proper form
  
  
• Choose the right weight for bone and muscle development
  
  
• Train consistently and progressively over time
  
  
• Balance their strength work with recovery, hormone support, stress relief, and joint care                                                                                

Because it’s not just about “working out.”

It’s about building a lifestyle that supports the freedom, strength, and independence you want for decades to come.

Don’t Wait Until It’s a Crisis

Osteopenia and osteoporosis don’t come with a warning bell.
You won’t “feel” your bones weakening until you fracture something from a simple trip or fall.

The best time to start building stronger bones was 20 years ago.
The second-best time? Today.

Want Help Getting Started?

If you’re ready to feel stronger, protect your bones, and build a lifestyle that actually supports the next chapter of your life…

Message me “STRONG” and I’ll share how we can get started with my 6 Pillars of Wellness coaching—or add you to the waitlist for Strong After 50.

Let’s build strength that lasts, inside and out.