🎥 Watch the YouTube recording with slides here: https://youtu.be/dFOzhAdc934.

After hearing Shelley speak previously, I made several meaningful changes to my own habits. Her approach is practical, evidence-based, and refreshingly clear. I invited her to share these concise, actionable concepts with all of you—core principles that support bone-healthy nutrition and smart supplementation.

Shelley Weiss Miller is a Peer Educator for the Bone Health & Osteoporosis Foundation (BHOF). Diagnosed with osteoporosis at age 56, Shelley is passionate about helping individuals with osteoporosis and osteopenia take control of their bone health through reliable, research-driven information.

Shelley is a Certified Personal Trainer through the American Council on Exercise (ACE) and is BoneFit™-Trained through BHOF, providing her with specialized expertise in working safely and effectively with individuals who have low bone mass or osteoporosis. She currently works at RWJ Fitness & Wellness in Hamilton, New Jersey.

In this session, Shelley breaks down bone-healthy eating in a way that is approachable, realistic, and empowering—focusing on strategies you can actually use.

We polled our members and identified seven individuals who achieved meaningful improvements in their bone density this year. Each participant shares the specific changes they made across nutrition, supplements, fitness, medications, and/or hormone therapy. This segment is a powerful testament to self-advocacy, informed decision-making, and what’s possible with a knowledge-based mindset and a will to win.

Bravo—let’s follow the lead of Erin, Janet, Maryellen, Kristin, Julianne, Kim, and Ann.

🎥 Watch here: https://youtu.be/R5eCmrMmsHE

2:30 – Erin Focus: Hormones, nutrition, supplements, fitness 2024 T-scores: TH –2.3; SP –3.9 HRT: Estradiol patch, oral progesterone, added testosterone gel Nutrition: Vegan; increased protein to ~100 g/day (98% plant-based) Supplements: Calcium, D, K2, Mg, boron, berberine, soy/isoflavones, silica, omega-3s, occasional DHEA Fitness: Weight training added 6 months post-diagnosis (Onero-style) 2025 T-scores: TH –1.6; SP –3.2

10:18 – Janet Focus: Osteopenia, nutrition, supplements, hormones, fitness 2024 T-scores: TH –2.7; SP –1.1 History: Long-term osteopenia; discontinued early meds due to side effects Nutrition: Protein at every meal (pumpkin seed powder, eggs, yogurt) Supplements: DHEA, amino acids, vitamin C, creatine, D3/K2 (no calcium) HRT: Oral estradiol, progesterone, testosterone cream Fitness: Transitioned from endurance training to weight lifting, kettlebells, trainer sessions 2025 T-scores: TH –2.6; SP –0.8

18:49 – Maryellen Focus: Hormones, LiftMor-style training, nutrition HRT: Previously used; discontinued due to side effects Fitness: Onero-style training with major strength gains Nutrition/Supplements: Higher-protein diet (milk, cottage cheese, yogurt, eggs); vitamin D, calcium 2025 T-scores: TH –2.5

25:48 – Kristin Focus: Osteoporosis, medication trial, fitness 2024 T-scores: TH –2.9; SP –4.4 Medication: Evenity (monthly) + Forteo (daily) Fitness: Walking and hand-weight training Supplements: Vitamin D3 2025 T-scores: TH –2.8; SP –3.9

33:08 – Julianne Focus: Nutrition, supplements, fitness, HRT 2021 T-scores: FN –2.3; TH –2.2; SP –2.6 2023 T-scores: FN –2.3; TH –2.1; SP –3.0 Medication: Trialed Fosamax; discontinued Nutrition: Plant-forward, nutrient-dense diet with occasional animal products Supplements: Osteo Naturals products plus biotin, vitamin C, ALA, berberine Fitness: Strength training, OsteoGains jump program, Pilates, yoga, step aerobics, horseback riding (weighted vest) HRT: Estradiol patch + micronized progesterone 2025 T-scores: FN –2.3; TH –2.1; SP –2.8

42:28 – Kim Focus: Osteoporosis, medications, fitness 2022 T-scores: TH –2.8; SP –3.6 Medication: Tymlos (18 months) → Prolia Nutrition: Increased protein; protein powder, milk with dinner Supplements: Vitamin D, calcium Fitness: Hiking, biking, yoga; added weight-bearing lifts with trainer 2025 T-scores: TH –2.2; SP –2.2; FN slight decline

49:40 – Ann Focus: Osteoporosis, medications, nutrition, fitness 2023 T-scores: SP –3.6; TH –1.5; FN –3.0 Evenity (1 year): SP –2.5; TH –1.2; FN –2.6 Reclast (2024): SP –2.4; TH stable; FN –2.4 Nutrition: Tracks nutrients (Cronometer); leafy greens; high-protein tofu Supplements: Vegan protein Fitness: Weight lifting; modified LiftMor-style training