u/Miss_Beh4ve

In case this info gives someone else hope:

I’m a 43-year-old premenopausal woman with family history of osteoporosis, diagnosed with osteopenia per REMS 2 years ago. DEXA was always normal, though spine was close to osteopenia range at a T-score of -0.8 per DEXA. The only medication I take is levothyroxine for hypothyroidism.

After 1 year of LIFTMOR inspired exercise (more on LIFTMOR here: https://www.reddit.com/r/osteoporosis/s/jsB2xZt15j) and bone supportive nutrition and supplementation where nutrition fell short (more on that here: https://www.reddit.com/r/osteoporosis/s/nA90Bezjjo) my bone density per DEXA had improved throughout, and my bone density per REMS had improved for the most part.

I did not get another REMS scan this year because my insurance does not cover it, but I continue to get DEXA scans ordered by my endocrinologist every year at the same facility on the same machine.

Attached is the 2-year update. By now all values have improved from my baseline 2 years ago, and most have improved significantly.

In fact, several values beat the improvements that many medications achieve on average. Check out the table at the 14 minute time stamp in this endocrinologist’s presentation comparing medication facilitated improvements: https://www.youtube.com/watch?v=pV5maUhAjOA

I have nothing against medications, and I’m glad they are available to me if I need them one day, but I’m also glad that exercise seems to be working well for now and that I don’t need them yet.

I was surprised that my bone density continued to improve this much at most sites within the last year despite losing some time of LIFTMOR inspired training due to a shoulder injury, P1NP / CTX ratio not looking as favorable as it did during the first year, slow weight loss of 13 lbs (I had gained some weight during the previous year), and current BMI of 18.6 (I do not intend to lose more weight, and I would not mind gaining a little back if it’s mostly more muscle and bone).

Again, hoping this info helps someone decide to give bone supportive exercise and nutrition a chance if you enjoy exercising and can safely do so. Things don’t always need to be perfect, and it can still work out. It can also be a great add on to medication if you want to combine interventions. 🩷

Background: I had seen some increased bone density after about 1 year between scans and about 10.5 months of LIFTMOR inspired exercise. (I don’t take HRT or bone medication.)

More on LIFTMOR here: https://www.reddit.com/r/osteoporosis/s/Fu9wuzmzeG

More on my previous bone density results here: https://www.reddit.com/r/osteoporosis/s/7tJjCDJzTR

I get my bone resorption marker (CTX) and bone formation marker (P1NP) checked every 3 months, as ordered by my endocrinologist. My first check was about 3 months into lifting and jumping, so I didn’t get a baseline.

I track the ratio between P1NP and CTX to get an idea whether I’m likely building or losing bone between scans based on this physician’s research: https://www.reddit.com/r/osteoporosis/s/mkthAdYf8h

For those interested in the experimental PINP to CTX ratio to assess bone turnover, here is an updated video by the same physician that focuses on that: https://youtu.be/1yc46jLwkD0

He aims for a ratio of at least 150-200 in his patients. Somewhere in that area is where he believes the threshold is to ensure that what his patients are doing is likely working to increase their bone density.

Here is my quarterly PINP / CTX ratio history since I started tracking:
- 110.7 | 418 × 1000 = 264.833 (while lifting in small calorie surplus)
- 109.9 | 416 x 1000 = 264.183 (while lifting in small calorie surplus)
- 104.5 / 303 × 1000 = 344.884 (while lifting in small calorie surplus)
- 106.9 / 418 x 1000 = 255.742 (while lifting in small calorie surplus)
- 55.4 / 423 × 1,000 = 130.969 (while NOT lifting in small calorie DEFICIT while rehabbing a shoulder injury)
- 60.0 / 402 x 1000 = 149.254 (while lifting LIGHTER WEIGHTS than I had previously worked up to in a small calorie DEFICIT)

So my most recent ratio of 149 is almost back in possible bone building territory, but nowhere near where I had started, which makes sense to me under the circumstances.

My next medical grade bone density DEXA with TBS is not until October, but I got a non-diagnostic full body DEXA a few days after my most recent P1NP and CTX (same machine and same technician as the previous one that was done in October).

Non-diagnostic full body DEXA results - total bone mineral content:
- October 2024 (before I started lifting): 4.7 lbs
- October 2025 (while lifting in a calorie surplus): 5.0 lbs
- June 2026 (about 3 months back into lifting lighter weights in a calorie deficit after a break from lifting): still 5.0 lbs

The non-diagnostic full body DEXA scan does not calculate T-scores and bone density at L1-L4, femoral neck, and total hip like a medical grade DEXA scan does. Instead it calculates total bone mineral density as well as separate bone mineral density for head, arms, legs, trunk, ribs, spine, and pelvis.

Non-diagnostic full body DEXA results - total bone mineral density:
- October 2024 (before I started lifting): 1.169
- October 2025 (while lifting in a calorie surplus): 1.229
- June 2026 (about 3 months back into lifting lighter weights in a calorie deficit after a break from lifting): 1.228

The separate bone mineral density values for June 2026 decreased slightly in some areas and increased slightly in some other areas compared to October 2025, but the changes are small.

My BMI is within the normal range on the low end, and I’m not looking to lose any more weight. I’m currently trying to find my maintenance calories, maintain for a little while, then likely slowly increase my calories and body weight again to hopefully better facilitate more muscle and bone density gain.

Hope this info is useful to someone who may be in a similar situation and looking for somebody else’s experience.