Strong Bones After Menopause: My DexaFit Results at 56
Can short strength workouts really protect your bone density after menopause? Last year at 56, almost seven years past surgical menopause, I got my first DexaFit scan to find out, and the results genuinely surprised me.
In 2024 I was recovering from a car accident, we were mid-move, and my strength training fell off completely. By Christmas the scale was at an all-time high and I did not recognize myself. This episode is the full story of what I changed in 2025 and what my bone scan showed at the end of it.
Here is what we get into:
How estrogen protects your bones, and why surgical menopause (a radical hysterectomy just before I turned 50) put me on a steeper path than most women after 50 ever face. The stats that stop me in my tracks: a woman can lose up to 20 percent of her bone density in the first five to seven years after menopause, about 1 in 2 women over 50 will break a bone from osteoporosis, and roughly 1 in 4 older adults dies within a year of breaking a hip.
Then the good news: the simple, repeatable things I actually did, including morning light, D3 with K2, protein at every meal, a weighted vest, and 10-ish minute demo-style strength workouts I could fit into a busy, tired midlife life.
My DexaFit results: a Z-score of 2.1 (compared to women my age) and a T-score of 1.2 (compared to healthy young women), both in the excellent range.
One honest note, because it matters: a whole-body scan like this is for context, not a medical diagnosis. Osteoporosis is diagnosed at the hip and spine, so get your own scan, know your numbers, and work with your provider.
Chapters:
00:00 Understanding Postmenopausal Bone Loss
04:12 Rapid bone loss and exercise decision
06:39 Protein and Strength Training Plan
11:15 Midlife bone health discussion
Grab my free Midlife Bone Care Guide (the 10 simple steps I actually did): https://www.camoyler.com/boneguide
Start with my demo-style Menopause Mini Strength Program: https://www.camoyler.com/offers/dNzq2xmR/checkout
The D3 with K2 I use: https://camallen.nutridyn.com/d3-5000
The weighted vest I use: https://amzn.to/4qf9gRO
Some links above are affiliate links. If you buy through them I may earn a small commission at no extra cost to you.
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