Farah Dutson - Personal Trainer & Nutrition Coach

29/03/2026

She wasn’t taking medication… but her DEXA scan suggested otherwise.

This is what consistent, structured training can do for bone density, even after:
osteoporosis, menopause & breast cancer treatment.

Most women I speak to are told:
Just monitor it
Take calcium and vitamin D
Be careful!!

⭐️This is NOT a strategy

⭐️⭐️Important context:

⭐️Bone health isn’t just about your T-score.
A DEXA scan shows bone density, but not:

• Bone quality
• Bone turnover
• How your bones respond to loading

⭐️After breast cancer, the rules change

With endocrine therapy
•Oestrogen drops dramatically
•Bone breakdown increases
•Bone loss can accelerate

especially in areas like the spine

⭐️Bone is still adaptable

But only if you give it the right signals:

✔ progressive strength training
✔ targeted progressed impact jump training
✔ structured progression
✔ nutrition to support bone & reduce inflammation

⭐️This is what I do differently

No random workouts.
No guessing.

Just a clear, structured plan built around:
1.Your current health & exercise history
2.Your current capacity
3.Your long-term goals

⭐️If you want a clear plan that’s individualised to your health and exercise background…

👉 Message or DM me:CHAT to apply for a call

Never too late to change your trajectory📈

26/03/2026

Bone health isn’t just about bone density, it’s about bone turnover.

Your bones are constantly breaking down and rebuilding.
This process is controlled by two types of bone cells:

• Osteoclasts break down old bone
• Osteoblasts build new bone

We can measure how these cells are working using bone turnover markers in a blood test.

•CTX reflects how active osteoclasts are (bone breakdown)
•P1NP reflects how active osteoblasts are (bone building)

⭐️Chronic inflammation affects how these bone cells function.

Leading up to and in menopause, and especially when chronic inflammation is present, osteoclast activity often outpaces osteoblast activity.

That’s when bone loss accelerates.

This is why bone health isn’t improved with supplements alone.

Food choices and strength training help lower chronic inflammation. Also building muscle will pull on the bone to signal it to rebuild.

When inflammation is lower and muscle is stronger,
bone turnover can improve, even without hormones.

Bone density shows what you have.
Bone turnover shows what your bones are doing.

⭐️⭐️Bone density shows what you have.
Bone turnover shows what your bones are doing.

If you’ve been given a T-score but no clear plan on what to actually do next…

I’ve created a free guide:

“Break the Inflammation–Bone Loss Cycle”
(The real strategy for osteoporosis, post-breast cancer & menopause)

👉 Comment APPLE and I’ll send it to you
(check your DMs



menopause_and_cancer

26/03/2026

Everyone is chasing T-scores… but they don’t tell the full story of bone health when you have osteoporosis.

A DEXA scan measures bone density,
not bone quality, bone turnover, or how your bones are adapting.

⭐️If you’ve been given a T-score but no clear plan for what to actually do next,I’ve created a free guide:

Break the Inflammation–Bone Loss Cycle
(for osteoporosis, post-breast cancer & menopause)

⭐️Comment: APPLE and I’ll send it to you
(check your DMs)

Bone density ≠ bone strength

Never too late to change your trajectory📈

25/03/2026

If I had a magic wand, these are the things I’d change about post-breast cancer recovery.

Because women are often given generic advice... for a very non-generic situation.

⭐️Not because your medical team don’t care,
they’re doing incredible work within a system that often makes their jobs incredibly difficult.

⭐️But because post-cancer recovery needs to evolve alongside the latest evidence in:

* exercise
* lifestyle medicine
* menopause care

After treatment, your body has different needs, especially when it comes to bone health, muscle and inflammation.

You deserve guidance that reflects that.

⭐️If you want monthly guidance on breast cancer, osteoporosis and menopause health, I send out a grounding, supportive email every month.

Click the link in my bio or look up: farahdutson.com and click: free guides

Never too late to change your trajectory📈

25/03/2026

Many of my clients with breast cancer also have osteoporosis or osteopenia.

After breast cancer treatment they’re left with wondering how to lower breast cancer recurrence and improve bone density & health at the same time.

And when the breast cancer treatment kicks in, weight gain and higher cholesterol also follow.

This brings the client to a 2nd dilemma, “How do I lose weight, fat reduce cholesterol without under eating for my bones?”

If this is you and want clear guidance and help, message me or comment: Ready

Offering 13 week, 1:1 programs bespoke to your individual exercise and health history with correctly dosed exercise & nutrition.

Never too late to change your trajectory 📈

24/03/2026

Fat gain and fatigue after breast cancer treatment?
It’s not just hormones, it’s your altered metabolism.

After starting aromatase inhibitors or tamoxifen, or being told they can’t take HRT many women notice

This is even more marked after starting aromatase inhibitors, tamoxifen or being told they can’t take HRT

• fat gain (especially around the middle)
• blood sugar changes
• energy crashes
• feeling like their body isn’t responding the same

⭐️And it can feel like:

“I’m doing everything… and nothing is working.”

This isn’t a lack of discipline.

When oestrogen drops, your body changes:

1.Insulin becomes harder to regulate
2 Muscle becomes harder to maintain
3Inflammation increases
4.Bone density decreases

⭐️And even deeper than that, your mitochondria are affected too.

These are your energy systems.
And they contain oestrogen receptors.

So when oestrogen is suppressed:

1. energy production drops
2. fatigue increases
3. metabolism slows

Which is why you may feel more tired, more stuck and less like yourself.

And when energy is low → movement drops → muscle drops → fat gain becomes easier.

So the usual advice of eat less, move more doesn’t work anymore.

Because this isn’t just about calories.

It’s about what’s changed inside your body.

⭐️The shift needs to be:

✔ rebuild muscle
✔ support energy (mitochondria)
✔ improve insulin sensitivity
✔ reduce inflammation

This is the exact stage where most women realise they need a different approach not more effort.

If you’re there, DM me RESET and I’ll show you how I approach this with my clients.

Programs are 13 weeks, 1:1 bespoke to your individual health and exercise history with both correctly prescribed exercise and nutrition.

Never too late to change your trajectory 📈

22/03/2026

Everyone is chasing T-scores… but they don’t tell the full story of bone health when you have osteoporosis.

A DEXA scan measures bone density,
not bone quality, bone turnover, or how your bones are adapting.

Bone is living tissue, constantly remodelled by:

• osteoclasts (breakdown)
• osteoblasts (build)

And one of the biggest drivers of this balance?⭐️Inflammation

This is where additional tools give more insight:

• Bone turnover markers (blood tests) → show how active bone breakdown/building is
– CTX (breakdown)
– P1NP (formation)

• REMS / advanced imaging → gives more information on bone quality and structure, beyond density alone

What matters more is

✔ how you load your bones
✔ how your body responds (strain & strain rate)
✔ your inflammatory environment

Bone density ≠ bone strength

If you want a plan that’s tailored to your health history, not just your diagnosis…

I design personalised 13 week, 1:1 programs with both targeted exercise and nutrition, to

• rebuild bone
• improve body composition
• support metabolic health
• and help reduce breast cancer recurrence risk.

⭐️Message or comment: CHAT to arrange a conversation.

Never too late to change your trajectory📈

22/03/2026

20/03/2026

3 mistakes I see all the time in exercise advice after breast cancer.

1️⃣ Treating bone loss like natural menopause
2️⃣ Thinking lifting weights alone will fix it

But the third mistake is the one I see most often.

3️⃣Ignoring inflammation.

Breast cancer treatment, especially aromatase inhibitors and endocrine therapy, can change bone turnover, inflammation levels and muscle mass.

⭐️Research shows bone loss during Al therapy can occur at ~2-4% per year, compared with around ~1% per year during natural menopause.

This means that bone loss can occur two to three times faster while taking aromatase inhibitors.

Which means rebuilding bone health isn’t just about “lift some weights”

It requires a structured approach which considers:

✔ progressive strength training
✔ sequencing impact and power work
✔ nutrition that supports bone turnover
✔ lowering systemic inflammation
✔ individual treatment history

⭐️Bone responds to mechanical loading, but it also responds to the environment in your body.

Generic menopause exercise advice after breast cancer doesn’t work and lowering inflammation is key.

If you want to learn how I structure this for women navigating breast cancer survivorship and osteoporosis risk, comment: DETAILS

Programs are 13 weeks, 1:1 bespoke to your individual health & exercise history with both targeted exercise & nutrition.

Never too late to change your trajectory 📈




OsteoporosisPrevention

18/03/2026

We’ve all become very focused on T-scores when discussing bone health for osteoporosis and osteopenia.

But fracture risk isn’t determined by bone density alone.

In fact, many fractures occur in people with osteopenia, not osteoporosis.

Bone strength depends on more than bone mineral density.
It also depends on bone quality and how bone responds to mechanical loading .

Because of this my programs are designed to concentrate on building:

✔ strength
✔ power
✔ balance
✔ load tolerance

These all improve the rate of how quick your muscles will react to stop a fall force and recover which are critical for reducing fracture

So next time you have a DEXA scan and the change in your T-score isn’t what you hoped for, don’t be too discouraged.

⭐️A DEXA scan measures bone density.
It doesn’t measure bone quality, strength, or your ability to react quickly enough to stop a fall.

⭐️Bone density is just one piece of the puzzle. Bone strength, reaction speed and fall recovery matter just as much.

And these are exactly the things that improve when you follow a well-progressed program of strength, impact and balance training.

⭐️If you’ve been given lots of advice about osteoporosis, menopause or breast cancer recovery, but no clear plan for what to actually then follow me

I work with women inside my 13-week bespoke 1:1 program, where we build a personalised strategy using correctly dosed exercise and targeted nutrition to support bone density, improve strength and reduce fracture risk.

⭐️The bonus, if you are recovering from breast cancer, need to reduce fat levels, cholesterol or insulin levels we work on that too.

If you’d like to work with me, DM me “STRONG” and I’ll send you the details.

Never too late to change your trajectory📈