I reversed osteoporosis without drugs

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!

I’ve read MK-7 is what you need to get better absorption of D3 & calcium

@normahorn, very true. and thanks as always for your perspective, @windyshores , @sallyj2, it is also my understanding that a .1 gain is not statistically significant.

Also important to keep in mind that arthritic changes in the spine (very common as we age) may show up as increased bone density so Dexa is not a terribly accurate modality for showing improvement.

In my experience, no amount of good nutrition or targeted exercise could improve my bones. I'm about as natural as you get, motivated and diligent in my diet and exercise regimen but ultimately, I had to make the difficult decision to embrace a pharmaceutical option to save my bones from further deterioration. And boy am I glad I did.

Also, on the Inspire site, there was an entire thread going back to 2011 which state that so many who took the K2 M7 got arrhythmias and had to stop taking it.

Now, they are saying that the K2 M7 is better metabolized but no mention of arrhythmias.

Obviously,they have not fixed the arrhythmia problem and NO wants arrhythmias or more arrhythmias if they have them already.

The K2M4 is in food but one may not get enough to balance with the D3 tablet intake.

The K2 and D3 work hand in hand and both are needed.

So, my non-medical conclusion is to try the K2 M4 and not the M7.

Thank you for your response. Your program sounds great. I have thought about the vibration plate but would like to see more data before I shell out the money. Good luck on your program!

Also, on the Inspire site, there was an entire thread going back to 2011 which state that so many who took the K2 M7 got arrhythmias and had to stop taking it.

Now, they are saying that the K2 M7 is better metabolized but no mention of arrhythmias.

Obviously,they have not fixed the arrhythmia problem and NO wants arrhythmias or more arrhythmias if they have them already.

The K2M4 is in food but one may not get enough to balance with the D3 tablet intake.

The K2 and D3 work hand in hand and both are needed.

So, my non-medical conclusion is to try the K2 M4 and not the M7.

What is the Inspire site?

What is the Inspire site?