Here is where to start!
1. Find out if you’re still actively losing bone.
A bone density scan tells you how much bone you have.
But it doesn’t tell you very well what’s happening right now.
That’s why I like bone turnover markers such as CTX and P1NP.
CTX helps us understand the rate of bone breakdown.
P1NP helps us understand bone formation. These are measured in via serum blood tests!
If your next DEXA scan isn’t for another year or two, you don’t have to spend that entire time wondering if what you’re doing is working.
You can measure what’s happening along the way.
2. Get serious about protein.
Your bones aren’t just calcium.
At a foundational level, they’re protein + minerals.
And if you’re consistently under-eating protein, you’re missing one of the basic building blocks your body needs to maintain bone AND muscle.
Research supports higher protein intake as we age, especially when you’re resistance training and actively trying to maintain or build muscle and strength.
Individualze target protein intake!
3. Get enough calcium. But don’t forget the supporting nutrients.
Calcium is the primary mineral in your bones, so getting enough matters.
For many, 1,000–1,200 mg of calcium per day from food and supplements combined is a reasonable target.
But calcium doesn’t work alone.
Vitamin D3, K2, magnesium, and vitamin C all play important roles in building and maintaining strong bones.
There are other minerals and nutrients involved too…
Hit the big targets first.
Get enough calcium.
Get enough protein.
Make sure you’re covering D3, K2, magnesium, and vitamin C.
Then optimize from there.
4. Give your bones a reason to get stronger.
Bones respond to the demands you place on them.
Walking is wonderful for your health.
But walking alone isn’t enough stimulus to build bone strength.
You want to hit a combination of the following:
Weight-bearing exercise (walking falls into this category)
Impact training (when appropriate and safe for you)
Resistance training (good form with progressive loading over time)
Muscle matters tremendously.
Stronger muscles help create forces on bone and can improve strength, balance, and your ability to protect yourself from a fall.
Build stronger muscles.
Build stronger bones.
5. Don’t ignore your gut.
You can eat an incredibly nutritious diet…
But you still have to digest and absorb those nutrients.
Gut dysfunction can interfere with nutrient absorption and influence immune and inflammatory signaling that can affect bone remodeling.
If you’re doing everything “right” but still struggling…
Your gut may be one of the places worth investigating.
6. Look for what’s driving the bone loss.
This is one of the biggest mistakes I see.
People get an osteoporosis diagnosis and immediately ask:
“What should I take?”
I’d also ask:
“Why am I losing bone?”
Hormonal changes.
Nutrient deficiencies.
Poor absorption.
Certain medications.
Low protein intake.
Inactivity.
Chronic inflammation.
Thyroid or parathyroid issues.
There can be more than one contributor.
The more you understand the WHY, the more intelligently you can build your plan.
7. Measure. Adjust. Repeat.
This may be the most important one.
Don’t build a plan and blindly follow it for two years hoping your next DEXA looks better.
Get your baseline.
Make intentional changes.
Track meaningful markers.
Then adjust based on what your body is actually telling you.
Bone loss isn’t something you should have to guess your way through.
And you don’t have to change everything tomorrow.
Pick one area you’re neglecting.
Start there.
Then build.
Small actions done consistently for months and years can become very big changes.
September brings a schedule shift so many of us feel: earlier mornings, more to coordinate, whether that’s school routines, work ramping back up, or just the general pace of fall settling in.
This is exactly what Sunday reset meal prep is for. Thirty minutes now buys you real, nourishing food for the entire week ahead.
Here are 3 salads that genuinely hold up in the fridge for 3 to 4 days without losing their texture or flavor.
I use these as a side dish to my protein but if you are vegan feel free to use as it is!
Millet or wiled rice salad with chicken or fish!
- Base:
- 2 cups dry millet or wild rice
- ⅓ cup pitted and chopped black kalamata olives
- ⅓ cup drainer capers
- ¼ cup scallions/fresh onions
- ¾ cup chopped parsley
- 1 cup chopped tomatoes
- ½ cup chopped purple cabbage or lettuce
- Dressing:
- 2 Tbs. fresh lemon juice
- 1 Tbs. Dijon mustard
- 2 Tbs. raw apple cider vinegar
- 2 tsp. dried oregano
- ¼ cup olive oil ( I use ELFEN)
- High quality sea salt to taste
Instructions
- Pre-Prep: Be sure to soak the millet overnight in water and rinse well before using.
- In a saucepan over high heat, bring the water to a boil. Reduce heat, then add the millet and simmer until the millet has cooked to a softer texture- around 15-20 minutes. Pour through a strainer and set to the side to cool down.
- Blend all the dressing ingredients together until smooth in a blender, or simply add them to a bowl and whisk well with a fork.
- Add the millet to a large mixing bowl, then pour the dressing on top, and add the olives, capers, scallions, parsley, tomatoes and purple cabbage. Mix well and enjoy your delicious meal with a good portion of protein like fish or chicken!
THE ASIAN SALAD
- 1 Cup cooked wild rice
- 1 cup shelled edamame
- 1 Tbs. rice vinegar
- 1 Tbs. tamari or soy sauce
- ½ cup shredded carrots
- Handful of sliced cherry tomatoes
- Handful of fresh cilantro chopped
- Salt and pepper to taste
Instructions
- Heat large saucepan water to boiling on high. Add rice and edamame
- boil 2 minutes. Rinse and drain well.
- In large bowl, whisk rice vinegar and tamari. Add shredded carrots, tomatoes and cilantro to rice and edamame. Toss until well coated. Salt and pepper to taste.
ADD boiled eggs for proetin and enjoy
The chickpea salad
- 1 tsp. olive oil ( I use elfen)
- ½ cup thinly diced sweet potatoes
- 1½ cups cooked chickpeas
- ¼ cup parsley chopped
- ½ tsp salt and pepper to taste
Instructions
- Add all the in ingredients in a bowl and mix well.
- Season to taste with salt and pepper and serve!
- Add fish or chicken or boiled eggs for protein
