Sharing my Dexa results :)

Just wanted to update my dexa results as several people were interested in knowing the outcome of my journey. Here's a recap of my history and the results:

*Diagnosed at 57 with a T-score of -2.8
*Refused meds, determined to increase density naturally. Two years of a 100% dedicated effort through exercise (hiking, dancing, weights), diet (tracking nutrition to hit all markers and 8 prunes a day!) led to an epic fail with lost density to a T-score of -3.2
*Accepted that I needed to go on meds. Chose Forteo as the most "natural" approach since it is parathyroid hormone and targets the spine which is where I had my loss. T-score after 1 year, -2.8. T-score at 2 years, -2.9! (get your bone markers everyone! my doctor obviously did not order and I was not as informed back then)
*Had to make a decision on a follow up med to maintain the Forteo gains. I ultimately chose HRT, again as my most "natural" option. I was 62 at the time and this was not an option that doctors approved of. Luckily, my endocrinologist was well versed in treating Transgender people and was knowledgeable about hormones. He first wanted to put me on Prolia but I argued that with multiple autoimmune conditions, I did not think it was a good idea to mess with my immune system. He had never thought about that but agreed wholeheartedly and also agreed that HRT would be a good option for me. I started at a dose of .025 transdermal estradiol and 100 mg micronized progesterone.
*I am soon to be 69. T-scores remained somewhat stable for the past 6-7 years
*My most recent dexa showed the following changes. This is a new dexa scanner for me so there might be some deviation but with all of my recent moves, I've probably had 4-6 different scanners.

L1-L4 2023 -2.9 to 2025 -2.5
Left Hip -.8 to -.7
Total Femoral Neck 2023 -2.0, 2025 -1.8
Left FM 2025 -1.8 (no left score in 2023, 2018 -2.1)
Right Femoral Neck 2025 -2.2 (no right score in 2023, 2018 was-2.3)
Right Hip 2025 -1.2 (no right hip in 2023, 2018 was -1.5)
I must check back in my test results as I know the right hip was done, I just don't have in my current notes. Anyway, you can see the trend. Hope it isn't too confusing!

I'm elated at these results. There may be some standard deviation due to different calibrations of different machines but then...which one is right? I'll take this one! In addition, some of this increase could be due to arthritic changes but there is no way to tell definitively.

Here's what I did in addition to HRT:
3 cardio dance classes weekly
1 Tap class a week (great stomping!)
4 mile hike on hills/wk
Daily walking of 3 miles when not in class or hiking
Core and stretch 20 minutes a day
Weight training 2-3 x week (higher weights than I've ever lifted in my life)
Diet - all whole foods, nuts, seeds, eggs, fish, meat, tons of veggies, fruit, gluten and dairy free. I munch on chicken bones when I eat chicken and have canned salmon with bones. I incorporate ground eggshells into my nut and seed crackers which I consume daily.
Tracking nutrition on Cronometer - I input my daily diet to see how my nutrition stacks up and supplement where I fall short. I maybe supplement with 300 mg calcium a day, sometimes up to 500 mg in divided doses but only when necessary. I supplement with Vitamin D daily and my level is 72.
No more daily prunes, only when I feel like it!

My diet has always been very healthy, organic, whole foods and I've tracked my nutrition for many years. The eggshell calcium is new. I would say the major change is more veggies but I attribute most of the positive change is due to weight training. I recently increased my HRT dose (too recent to have impacted these results) because in more recent years, individual vertebrae were starting to diminish even though my total score remained the same at 2-9 which my doctor could not explain. I'm not sure that increase in HRT dose was actually necessary and may consider lowering the dose.