From Bone Loss to Bone Strength: A Personal Journey
Many of you might have read our recent blog, “Dealing with Bone Loss? Exercise Can Help!” In that post, we reviewed what osteopenia and osteoporosis are, how to measure bone strength using a DEXA scan, and how exercise can help prevent further bone loss and reduce fracture risk.
This month, I’d like to share a more personal side of the story — my own experience with menopause-related bone loss, and the steps I’ve taken to rebuild my strength and confidence.
Early Awareness and My First DEXA Scan
Since 2015, I have focused my physical therapy practice on working primarily with older adults diagnosed with osteoporosis or osteopenia — some with fractures, some without. Many of these women didn’t know they had bone loss until their first DEXA scan or after a fracture prompted testing.
So, at age 54, before entering full menopause, I asked my gynecologist for a baseline DEXA scan. He hesitated, explaining that the test is typically recommended after age 60 and might not be covered by insurance. I decided to move forward anyway — the private pay cost was under $200 (and, thankfully, insurance did cover it later).
The results showed “normal” bone density: a T-score of -0.7 in my spine and -0.5 in my hips. These are within the normal range (anything -1.0 or higher is considered normal), but it surprised me that I wasn’t closer to zero. Still, I was relieved to have a healthy baseline.
Entering Menopause and an Unexpected Setback
For the next two years, I continued my regular fitness routine — trail running, hiking, weight training, and Pilates. I ate well and stayed active, confident that I was doing everything right to maintain bone strength.
By late 2023, I entered perimenopause and began struggling with classic symptoms — hot flashes, restless nights, and brain fog. Over-the-counter remedies didn’t help, and by fall 2024, I felt like a shadow of myself. After consulting with my gynecologist, I began hormone replacement therapy (HRT), taking a daily combination estrogen/progesterone pill. Within weeks, my symptoms began to improve.
Around that same time, I repeated my DEXA scan — and was crushed by the results. Despite my healthy habits, my bone density had declined by roughly 9% in just two years. Three of five areas tested now showed osteopenia, and the others were borderline. That wake-up call hit hard. If I continued losing bone at that rate, I could see a 30% reduction by age 65.
Taking Action: Lifting Heavier, Learning More
Armed with that knowledge, I decided to take decisive action. I surrounded myself with strong, knowledgeable women — my daughter Anna Brown, an exercise science specialist, and my colleague Allison Stowers — and together we focused on strength training and education.
In fall 2024, Anna and I launched our Get Strong classes at Peak Fitness and Physical Therapy to help post-menopausal women learn safe, effective weightlifting and manage menopause-related changes through movement, nutrition, and information.
I also deepened my professional learning through continuing education and podcasts from the Institute of Clinical Excellence and Modern Management of Older Adults and Pelvic Health. I began tracking my calcium, vitamin D3, and protein intake — using supplements only when necessary. Over time, my workouts became more focused and intentional, emphasizing progressive resistance and functional strength.
Within a year, I felt stronger and more confident than ever. My weight increased by 10 pounds — all healthy muscle. I welcomed it as a sign of strength, not loss.
The Results: Rebuilding Bone and Confidence
At my annual appointment in September 2025, I requested another DEXA scan — even though insurance typically requires a two-year interval. I decided it was worth paying out of pocket again for the insight.
When the results came in, I opened the report with my heart racing. To my amazement, three of five test sites had returned to the “normal” range, and the other two were just slightly below. Overall, my bone density had increased by 5% in one year — more than halfway back to my baseline.
For someone who doesn’t often boast, I’ll admit: I was proud. This wasn’t luck — it was the result of education, effort, and persistence.
I share my story not just to celebrate progress, but to inspire others who may feel discouraged or unsure where to start. Your bones — and your body — are remarkably adaptable when given the right stimulus and support.
My Two Biggest Takeaways
- Be your own advocate.
If your concerns aren’t being heard, keep speaking up. Find a provider who listens, validates, and uses evidence-based care to guide you. - Knowledge is power.
Understanding your body gives you the confidence to make informed, proactive decisions. “Ignorance is bliss” might sound comforting, but when it comes to your health, information is everything.
Whether you’re navigating menopause, bone loss, or just wanting to age stronger, remember: it’s never too early — or too late — to take charge of your bone health. I’m living proof that meaningful change is possible, one rep and one decision at a time.