Bone loss begins earlier than most women realize, often in the 40s, long before the final period. That’s why, according to Dr. Mary Claire Haver on The Tamsen Show, “Immediately, I would get a bone density scan.”
Her top three bone-building strategies:
- Lift weights and jump. Resistance training and impact exercise stimulate the musculoskeletal unit, building stronger bones and muscles (Weaver et al., Nutrients, 2023).
- Increase protein intake. Dr. Haver recommends 1.3–1.5 grams of protein per kilogram of body weight, nearly double the FDA minimum, to support muscle and bone growth.
- Address sleep disruption. Loss of estrogen can trigger night sweats and palpitations that fragment sleep. For many women, hormone therapy helps; for others, Cognitive Behavioral Therapy for Insomnia (CBT-I) and nutrients like magnesium and L-theanine support rest without sedation (Sleep Medicine Reviews, 2022).
Sleep isn’t a luxury, it’s a health foundation that affects metabolism, mental health, and bone strength.
For the full conversation, listen to this episode of The Tamsen Show
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