debflem149,
I hope you don't take Prolia, but have doubts that you can regain the bone loss without pharmaceutical help.
You may decide against medications, but some drugs are very effective at rebuilding bone. Forteo is my favorite because I've been taking it for a couple of years without any side effects.
All of the medications have side effects for some people and I can see why you'd want to avoid them. I've seen what fractures can do to a life and easily decided not to take the risk.
Some swear by stronium citrate a supplement available through Amazon. Many of us even on meds watch our protein intake.
Hormone replacement is decent at maintaining the bone that you have, but not so good at restoring lost bone.
There may be a medication that works well for you. You might take a look. But if you decide to avoid meds, I hope you have the best of luck.
the best discoure I'v found on strontium https://www.inspire.com/groups/bone-health-and-osteoporosis/discussion/strontium-users-discussion/reply/14768767637216873314/