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What if I told you osteoporosis isn’t necessarily permanent?
That it’s not just something that “happens” as you age… but something you can actually influence?
Because for years, women have been told:
“Your bones are thinning. Here’s a medication.”
But what if that’s only part of the story?
Osteoporosis Is Not a Fixed Condition
One of the most powerful things we talked about in this episode is this:
👉 Bone is constantly changing.
You are always:
- Breaking down bone
- Building new bone
In fact, your entire skeleton renews itself roughly every 10 years.
So if you’ve developed osteoporosis, it’s not because your body “stopped working.”
It’s because—for a period of time—you’ve been breaking down more bone than you’re building.
And that means…
You can shift that balance.
Why the Current System Falls Short
The way we’ve been taught to look at bone health is very narrow.
A DEXA scan gives you a number.
That number determines a diagnosis.
And that diagnosis often leads straight to medication.
But here’s what’s missing:
Bone health is not just a number—it’s a metabolic process.
And while medications may help reduce fracture risk, they don’t address the root cause of why bone loss is happening in the first place.
This is where we need a shift—from managing symptoms to understanding the system.
The Real Drivers of Bone Loss
When you zoom out, bone health is influenced by several key factors:
1. Nutrition (Your Building Blocks)
If you’re not consuming enough:
- Protein
- Minerals
- Micronutrients
Your body simply doesn’t have what it needs to build bone.
This is foundational.
2. Strength Training (Your Signal to Build)
Your body responds to demand.
If you’re not using your muscles—especially through resistance training—your bones don’t get the signal to stay strong.
This is why building muscle is so critical.
3. Hormones (Your Internal Regulators)
Hormones—especially estrogen—play a major role in bone metabolism.
When they decline in midlife, bone breakdown can accelerate.
But supporting hormones appropriately can significantly improve bone health outcomes.
4. Stress & Mindset (Your Hidden Influence)
This is the one that’s often overlooked.
Chronic stress elevates cortisol—which can contribute to bone loss.
But beyond that…
The belief that you are fragile can actually change how you move, how you live, and how your body responds.
And that matters.
You Are Not Fragile
This is something I feel so strongly about.
So many women are told:
- Don’t lift
- Don’t bend
- Be careful
And over time, they start to believe they are fragile.
But here’s the truth:
You don’t get stronger by doing less.
You get stronger by doing the right things—consistently.
A More Empowered Approach
Reversing bone loss doesn’t happen overnight.
But it can happen.
When you:
- Nourish your body properly
- Build muscle intentionally
- Support your hormones
- Manage stress
- Shift your mindset
You begin to change the trajectory.
Closing Takeaway
Osteoporosis is not just a diagnosis.
It’s a signal.
A signal that something in your body needs support.
And when you start addressing the root causes—not just the symptoms—you move from fear…
…to empowerment.
You are not stuck.
Your bones are alive.
They are dynamic.
And they can respond to what you do next.
That’s where your power is.
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Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.