How A DEXA Scan Initiated My 180° Health Reset

Hey Ladies (and Gents—you’re welcome, too!),

I wish I’d known this in my 30s. But since I can’t go back, I will pay it forward.

DISCLAIMER:

I’m sharing my experience, not medical advice. Do your own research and partner with a clinician experienced in bone health—especially women’s bone care. While I’m grateful for the role traditional medicine plays in acute care and diagnosis, this post is about adding an extra layer of proactive screening.

Last year—three days before my 56th birthday—my first DEXA scan revealed osteopenia (low bone density, a clear warning that I’m on the path toward osteoporosis), even though I felt perfectly fine.

That wake-up call was a blessing in disguise:

I was struck by how serious hip-fracture outcomes can be (see links below), relieved to learn they’re largely preventable, and sobered to discover that over half of Americans aged 50+ already have low bone density. I resolved to reverse my diagnosis, sparking a full 180° in my health journey—pursuing wellness, longevity, and sharing what I learn with others. Over the past year, here’s some of what I’ve discovered:

WHO NEEDS TO PAY ATTENTION?

Women in perimenopause and beyond (estrogen decline accelerates bone loss)

Anyone with past stress fractures or long-term steroid use

Folks on restrictive diets, malabsorption issues, or low BMI

People who sit most of the day and skip weight-bearing exercise

Those with a family history of osteoporosis or hip fractures

Anyone invested in longevity and strong bones

WHY EARLY SCREENING MATTERS

DEXA scans take just minutes, are noninvasive, and use very low radiation—about the same as a few hours of natural exposure.

Traditional guidelines generally recommend starting at 65, but many functional-medicine and integrative experts advise a baseline in your 30s or early 40s—they say after 65, “the horse is out of the barn.” By then it may be too late.

If insurance doesn’t cover it, out-of-pocket costs typically run $70–$100—an investment that could spare you the expense and hardship of a hip fracture. (I paid $70 out-of-pocket at my local imaging center.)

THE 5-POINT GAME PLAN THAT TURNED ME AROUND

To craft my custom-designed plan, I pulled the most-cited strategies—what I refer to as the “common threads”—from leading experts and then tailored them with my practitioner. This approach has worked for me, but bone health is nuanced, so please do your own research and adapt with professional guidance. I built these habits one at a time—starting with #1 and only moving on once the previous habit felt firmly in place.

Build Your POSSE

• Seek providers who stay current on bone-health research

• Help others on their wellness journeys

• Lean on friends for accountability and encouragement

Mindset – Transformational Over Transactional

• Commit to the long game—reversing low bone density takes months (or years)

• Expect—and learn from—setbacks

• Be ok with tiny steps that seem insignificant

• Replace perfectionism with curiosity: “What can I learn from this?”

Protein Is Non-Negotiable

• Aim for ~1 g per pound of desired body weight daily

• Front-load every meal/snack with 20–30 G protein (this stategy gave me the “biggest bang for my buck” in hitting my protein goals)

Resistance Training Is Also Non-Negotiable

• Weightlifting/bodyweight exercises, working up to 3×/week (Be patient! It took me 9 months to hit 3x/week regularly)

• I also wear a weighted vest and do 50 single-leg hops per day (check with your practitioner first!)

• Always clear new exercises with your practitioner first, then work with a qualified trainer—or knowledgeable coach—to nail proper form, since minimizing injury risk only grows more crucial as we age.

Micronutrients Matter

Focus on adding more whole foods—especially calcium-rich sources (target ~1,200 mg/day of calcium, or as your practitioner advises)

Supplement to fill gaps:

– Magnesium

– Vitamin K₂

– Vitamin D (include a healthy fat—I take mine with with Omega-3s)

– Creatine (Supports muscle, bone, and brain health)

As Dr. Peter Attia says, “The best time to treat a disease is before it happens.” Osteoporosis is indeed a disease, and preventing it starts long before diagnosis. Bone health is a lifelong project, and the sooner you begin, the more you safeguard yourself against fractures and low-density risks.

Had I not gotten a DEXA scan well before the typical 65-year-old recommendation, I shudder to think where my bone health would be in nine years.

If you’re in your 30s or your 60s (or somewhere in between!), consider booking a DEXA scan now—whether through your primary-care doctor, a walk-in imaging center, or a functional-medicine clinic—as part of a comprehensive plan for strong bones and a vibrant future.

No matter your medical tradition or philosophy, early detection gives you time to act. I’d love to hear what you learn on your journey—drop your questions, experiences, or tips below!

S O U R C E S :

Dr. Mary Claire Haver & Lewis Howes Podcast

“If you fall and break your hip, your chance of death in 1 year is 30% WITH surgery… if you’re not healthy enough to have surgery, 79% will die in one year” ~Dr. The Pause Life by Dr. Mary Claire Haver

See Link Below