1 in 3 women will break or fracture a bone due to this silent disease.

Later in life, these fractures and breaks can lead to loss of mobility, independence, and increased risk of death.

Yikes.

This scary, silent disease is Osteoporosis.

While osteoporosis often gets all of the attention, there’s another diagnosis that can be just as worrisome.

Osteopenia.

Both are diagnoses for low bone density, with osteopenia being level 1 while osteoporosis being level 2.

The same way someone gets diagnosed as pre-diabetic before being diabetic.

Almost ½ of adults over 50 in the US have osteopenia.

Now, there are many reasons for having low bone density.

It can be from:

The bullets above are like the match that lights the fire…

But there’s one other thing that will or has impacted you that will become like gasoline on this fire.

And that’s menopause.

At all times, your bones are breaking down and rebuilding.

Estrogen helps to keep the breakdown and rebuild in balance. However, when estrogen levels drop from menopause, bone breakdown often outpaces rebuilding.

Leading to lower levels of bone density.

Let’s pause the email here for a second…this has been pretty heavy so far. The outlook doesn’t look good and it feels like a dire situation. This part is true.

And, there’s good news that low bone density can be slowed, maintained, and even reversed.

(If you’re curious, there’s a case study here showing this: read study)

If you’re someone with significantly low bone density, there’s a class of medications called Bisphosphonates.

These work by slowing bone breakdown, the same way estrogen, before menopause, helped to. While these can be very helpful for someone at significant risk for bone fracture or break, as with most medications, they don’t come without risk.

Some common side effects are stomach upset, acid reflux, esophagus irritation, nausea, and difficulty swallowing.

Believe it or not (😆), I’m not a doctor so please speak with them before deciding whether this group of medications are right for you.

While medication has it pros and cons, there is a prescription that will benefit every single woman over 40. That includes you ◡̈

According to the study I shared above, this 3-step prescription can be the best strategy to slow or stop bone breakdown and even help to rebuild bone stronger.

Step 1) Get Stronger

Strength training for women over 40 is so much more than toning your muscles and fitting into your clothes.

Of course, that part is super important. You want to feel good in your own skin.

And strength training can be the first line of defense to rebuilding your bones stronger and reducing your risk of osteoporsis/osteopenia.

It’s because your bones function somewhat similar to your muscles.

To build stronger, more toned muscles, you need to work them out, break them down, and let your body rebuild them stronger.

Your bones work the same exact way.

Full body exercises like push-ups, squats, planks, and deadlifts are the best exercises to build stronger bones. Don’t worry, if these exercises sound scary or you’re worried of hurting yourself, there are many alternatives to these you can do to still get the same results.

For a full-body workout you can do at-home with little to no equipment, check out our “Follow-Along Friday” Workouts in the group.

After strength training and breaking down your muscles and bones, the next step is rebuild them stronger.

Step 2) Eat These Foods

Acai, goji berries, avocados.

You’ve heard of superfoods before.

These are superfoods because they’re generally healthy.

However, there are 3 superfoods specific to reducing your risk of osteoporosis that all women over 40 should be eating. Well…the first is actually drinking.

And that’s milk.

I know, milk has gotten a bad rap. People say it causes inflammation, pushing plant-based milk as a healthier alternative.

But this is only true if you’re drinking a very low-quality milk.

Instead, if you drink high-quality options of milk, it turns into a superfood for strengthening your bones.

Milk is full of protein and bone strengthening minerals like calcium, phosphorus, and vitamin D.

Here are the best milk options to drink:

Best of all, even if you have some digestive issues with milk, most of the time it’s due to the low quality milk, not milk in general. And the options above are perfect ways to reintroduce milk without the bloat and tummy discomfort.

The second food is fatty fish such as salmon, sardines, and mackerel.

When choosing salmon, always opt for wild-caught salmon.

Farm-raised salmon is some of the most toxic foods you can eat. You can read more about that here.

These fatty fish have high levels of vitamin D and omega 3s, helping to build bone stronger and reduce inflammation.

If you want an easy, delicious salmon recipe, click here…Maria and I make this one often!

Now once you’re strength training and eating healthy, you’re most of the way there. But there’s still one more thing you can do. Take the right supplements.

Step 3) The Top 3 Supplements For Stronger Bones

With supplements, you have to be very careful with quality. Companies are notorious for using cheap ingredients that look good on a label but do almost nothing for your health.

Even worse, many supplements include the right ingredients, but at doses so low they could never deliver the benefit you’re expecting.

And here’s the part most women don’t realize:

Trying to rebuild stronger bones without the right nutrients is like trying to build a house with no lumber.

You can have the blueprint (strength training) and the labor (your nutrition)…but if the raw materials aren’t there, the house won’t get built.

That’s where high-quality supplementation shines.

Once you have reputable, clean, properly dosed supplements, these are the three that make the biggest difference for bone strength:

These 3 supplements work to help build and keep your bones strong, reducing your risk of osteoporosis.

After the last 9 years coaching women over 40, I kept seeing the same problem show up again and again: they all came to me with muscle and bone loss.

And when I did some market research, asking these women what mattered most to them, every single one said the same thing:

“Building strong muscles and bones is important to me as I age.”

Honestly, hearing that lit a fire under me.

That’s actually what pushed me to start researching, testing, and formulating ways to better support women like you, and my mom, who deserve supplements that actually match their needs.

I won’t go into all of that today, but just know this…what I’m building with Revitalized Supplements is made with you in mind.

More on that soon…but for now, let’s get you stronger bones starting today.

Osteoporosis may be common — but it’s not inevitable. And it’s definitely not too late.

This sounds weird… but your bones are alive. They respond to what you do today.

You’re taking control of rebuilding your body stronger.

Because that’s what Revitalized women do. They take action.

And strong bones are built by women like you.

Your friend and coach,

Ben