Bone Loss After 40: “Healthy” Habits That Could Be Increasing Your Osteoporosis Risk | MMP Ep. 345

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Walking every day, eating light, skipping dairy, and training hard? Some of the habits that look the healthiest may be raising your risk of osteoporosis, especially in perimenopause and menopause.

In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller, founder of VitalityOET, explains why bone loss speeds up as estrogen drops, why it starts before your last period, and why strong bones matter for your metabolism, muscle, and independence. She breaks down nine everyday habits that thin your bones, including chronic under-eating, walking as your only exercise, cutting dairy without replacing calcium, overtraining, low protein, alcohol, smoking, and common medications, and gives a specific fix for each one.

You will learn: What osteoporosis, osteopenia, DEXA scans and T-scores mean in plain language How estrogen, cortisol and inflammation affect bone in perimenopause and postmenopause The minimum calories your body needs to keep building bone The strength training study that increased bone density in women over 60 How much calcium, vitamin D and protein women need, with real food examples The 5-step order to protect your bones and make your body good at burning calories again

📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

👉 Links mentioned in the episode: Bloating + Stalled Fat Loss: The Truth About Alcohol in Peri + Post Menopause | MMP Ep. 304: https://youtu.be/UvtQsP_tAkQ

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📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • YouTube: https://www.youtube.com/@metabolismandmenopausepodcast • Email: [email protected] • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 • All Resources: https://stan.store/vitalityoetstephanie

Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.

---- © 2026 Stephanie Crassweller & VitalityOET