And when estrogen drops during menopause? Your bones feel it.
Bone loss isn’t a slow decline—it’s a sharp drop. Estrogen is critical for bone remodeling, and when levels crash, your bone mineral density can, too. That’s why postmenopausal women are at the highest risk for osteoporosis.
But here's the good news: You are not powerless. If you want to protect your bones (and your independence), here’s what actually works:
✔️ Consider working with a menopause-informed doc to explore HRT—estrogen and progesterone can help regulate bone turnover.
✔️ Optimize vitamin D3 + K2 levels (aim for 50-80 ng/mL), fish oil, and calcium from real food.
✔️ Acid-alkaline balance: Leafy greens = your bone’s best friend. They help maintain mineral balance and reduce calcium loss.
✔️ Strength training: This is non-negotiable. Lifting heavy, squatting, overhead pressing, and even jumping help bones rebuild and get stronger. (Don’t skip the box jumps!)
✔️ Power moves: Explosive movements stress your bones in the right way—think sprint intervals, throws, and plyometrics.
You can’t out-supplement a sedentary lifestyle. But when you combine the right movement, mindset, and metabolic support—you set your bones (and your future) up for strength.
Tag someone who needs to hear this. Save it for your next training day. #WellBeyond40
What are your thoughts on coffee at this age? Decaf and regular. How many hours a day do you work out?