I reversed osteoporosis without drugs

@debkincaid I always exercised (I was a dancer) but when I found out I had osteo, I really upped my game as I was determined to increase my density naturally. My exercise included:

weight training 3x a week
walking an hour a day on hills in a weighted vest
got a standing desk to work at my computer so on my feet all day
two 1.5 hour dance classes a week
half hour of core work every morning
heel bumps daily

During that time, I tracked my nutrition in an online program to make sure I not only met my calcium needs but all nutrients (and I ate 5-10 prunes a day as well!). I gave it a full two years to see results. At the two year mark my dexa revealed that I went from -2.8 to -3.2.

My current endo mentioned to me that more exercise does not always equate to better bone density. He said that marathon runners typically have lower bone density. So sometimes (most often, I believe), we can't eat and exercise our way out of this disease.

@teb sounds like me (tscore-2.6). But I haven’t gotten my 2nd DEXA. I can imagine the disappointment you felt. Or I should say I’m disappointed to hear that all my efforts amount to rearranging the deck chairs on a sinking ship. It’s odd how some people respond. And the LiftMOR study had such great results. I don’t think they did 1/2 of what we do. Do you think it’s possible your bones were well adapted to all your activity even before your Dx?

Don't do Reclast !! Do, supplements, exercise, carnivore, keto diet, no sugar, Only 2 cups of Coffee daily ?, No sugar, water decafinated, heavy grass fed cream. Only grass fed meat ( Try).

OK. SO many questions and lots of doubters. I get it. But I am showing no loss (except in the total hip which I am questioning, and preparing to re-test) and small progress over a 5 year period, and that IS statistically significant. I am totally aware that each DEXA test result can be off depending on the quality of the machine operator and the skill of the human reading and interpreting the report. Our doctors mostly know very little about bone chemistry, and rely on those providers. They are disinclined to test for markers of osteoclast and osteoblast activity at a bare minimum, never mind testing for thyroid and parathyroid function, and I could go on and on here. So I believe we must be active participants and partners in our bone care.

I suggest as required reading (for all interested in this approach) "Great Bones" by R. Keith McCormick, DC. It's a challenging read, like a bone biology textbook, and I have had to attack it with a highlighter like I did in college, plus reviewing and re-reading. If you need an easier place to start, the book I began with five years ago was "Dr. Lani's No-Nonsense Bone Health Guide", which is much simpler to read and comprehend. It paved the way for me to follow the complexity of "Great Bones." I am also working online with The Bone Coach, and his lists of steps to take and tests to order is wonderful. The program requires a lot on time and energy to read, watch, and participate in, and I find it challenging, but very useful.

I believe there are 5 critical components to health in general, and bone health specifically. As a retired costume designer, I use the acronym DRESS. Go ahead, roll your eyes, lol.
D - Diet We have to eat the nutrients our bodies need to build muscle and bone, and restrict harmful food.
R - Relationships We need people in our lives who support our healthy goals and help us stay on track.
E - Exercise We need weight bearing exercise that encourages muscle and bone building. Daily, no excuses.
S - Sleep Lots of the repair work our bodies do require that we get good quality and quantity sleep.
S - Stress Life is challenging. We have to figure out ways to stay calm and carry on.

Please believe, and behave in ways that are right for you. But I believe that stopping bone loss, and building new bone, are possible without drugs in many cases, and have proof of success in my own case.

Hi Jasperina, I began lifting with a trainer, and was with him for most of my first year. He made me start with teensy Barbie weights, which was really smart. I learned good technique, built muscle endurance, and didn't get hurt. After that year, I had developed a strong core, knew how to use it when lifting, and had reasonable form. I lift on alternate days, and do core work and walk, or row, or use an elliptical on the days I don't lift. I'm small, 5'3.5" and 102 pounds, 28-29% bodyfat according to my DEXAfit scans. I lift what feels heavy to me. I try to be sure to work all muscle groups every week. I use weights that I can get 10 reps with, and then in a second or third set, I increase the weight by a small increment, and work to failure, whatever that might be. Sometimes just one or two reps feels like a victory, but if it seems TOO heavy, I wisely give up. I love Planet Fitness because of the machines that allow a 2.5lb weight increase, which works for my tiny frame. In my first year, I got to bench pressing two 15# dumbbells and could not make the transition to 20#, until I went out and bought a set of 17.5#ers. Now I know lots of tricks like adding washers to my barbell, or adding 1# wrist wrap weights to my bar. When I seem to have reached a stopping point at adding weight, I go back to a substantially lighter weight and do sets of 15 or even 20 reps for a while, and then gradually build again. I have recently added a vibration plate, and will be curious to see how that works out for me. Wishing you luck and progress in your bone building journey!

Great metaphor! Yes, the disappointment was debilitating but I soon scraped myself off the floor, got down to business and started Forteo.

It's really hard to say whether I was already adapted to exercise and how that effected my response. I did increase the weights I was lifting, my exercise duration and opted for day-long weightbearing and it resulted in a gain of strength but not increased density. We start losing bone at age 30 and then it accelerates in menopause with some people losing bone quickly and some more slowly. I'm a fast loser for sure.

Keith McCormick did meds, and Lani Simpson has been on meds as well.
If anyone here does decide to do meds, it is best to start with a bone builder, not an anti-resorptive like Fosamax or Reclast.

Can you give me more details of what to take and do I am close to full blown. Thank u for your time if you are able to respond. If not thank you for the post I just read.

Which bone builder?

McCormick told me he did Forteo then Fosamax. This was well before Tymlos or Evenity were available. I was in a master class with Lani Simpson and she said she was going on Tymlos. It was more than two years ago and Evenity was new but the patient in the masterclass followed Tymlos up with Evenity. I have not checked what Lani Simpson did after Tymlos if that is what she ended up doing.