Farah Dutson - Personal Trainer & Nutrition Coach

Trying to improve bone density but not seeing results?

One of the biggest mistakes I see in people with osteoporosis or osteopenia is staying in a calorie deficit while expecting stronger bones.

Bone is living tissue that requires adequate calories, protein and nutrients to rebuild and maintain strength.

If you’re underweight or not eating enough, your body may not have the resources needed to support bone growth, muscle development and healthy aging.

Even if you’re taking calcium, vitamin D, or exercising regularly, chronic under-eating can make it harder to improve bone health.

⭐️Remember: the goal isn’t just weight loss.

The goal is building stronger bones, preserving muscle, reducing fracture risk and creating a healthier body for the long term.

⭐️Follow me for osteoporosis, breast cancer recovery and menopause evidence led support.

Never too late to change your trajectory 📈

Waking up exhausted every morning after breast cancer treatment?

I see this all the time.

Women dealing with fatigue, aching joints, and low energy and assuming they just need more rest.

But what’s often missing is the right kind of movement.

After treatment, your body needs gentle activation to rebuild energy, support your joints and regain strength.

Not intense workouts.
Not pushing through.

Just simple, consistent movement to wake your body back up.

If you’re feeling stuck in fatigue and stiffness… this is where you start.

⭐️Comment: ENERGY & I’ll send you my 5-minute reset

Never too late to change your trajectory 📈

For many women after breast cancer, the first sign their training isn’t working isn’t weight gain. It’s muscle loss.

⭐️The women I work with aren’t lazy.

They’re usually doing more exercise than everyone around them.

⭐️The problem is often training dosage, exercise selection and recovery.

If you’re on endocrine therapy and your strength is declining despite exercising regularly, that’s a pattern worth paying attention to.

⭐️Comment:Ready and I’ll send you the next step.

Programs are 13 weeks, 1:1 bespoke to your individual health and exercise history with both exercise and nutrition, to lower inflammation, build muscle, improve bone strength and help with fat loss.

Never too late to change your trajectory📈

One of the biggest frustrations I hear after breast cancer surgery is:

“I’m exercising more than ever, so why am I not seeing results?”

Because breast cancer recovery and endocrine therapy create a different environment for muscle, fat loss and bone health.

You cannot always use the same strategy that worked in your 30s or before treatment.

If you’re:
✔ Exercising 4-6 times per week
✔ Watching muscle disappear
✔ Concerned about osteopenia or osteoporosis
✔ Wondering why the scales aren’t moving

There is usually a reason.

And it’s rarely a lack of effort.

⭐️⭐️Comment: Ready if you’d like to learn more about the approach I use inside my 1:1 13 week bespoke program with targeted exercise and nutrition to lower inflammation, build muscle strength and improve bone density.

Never too late to change your trajectory📈

SKINNY IS EVERYWHERE AND AFTER BREAST CANCER this can feel overwhelming.

The pressure to lose weight fast.
To get your old body back.
To make yourself smaller again.

⭐️But skinny doesn’t protect your bones.

⭐️And being lighter without enough muscle doesn’t protect you long-term either.

Especially when you’re taking Aromatase inhibitors and / or Zoladex or Tamoxifen in perimenopause where the sudden loss of oestrogen already increases the risk of bone loss.

Fast weight loss can mean:

1.Less load through the bones
= less stimulation for bone strength

2.Muscle loss
= lower protection as you age

3.More stress on the body
= poorer recovery and resilience

⭐️And when women are under-fuelling, over-exercising and chasing rapid fat loss
they often end up weaker, not healthier.

Most of my clients don’t need more restriction.

They need:

✔ Structure
✔ Clear programming
✔ Accountability
✔ A sustainable plan that supports muscle, metabolism, gut health and bone health

⭐️Recovery shouldn’t just focus on making your body smaller.

It should focus on making your body stronger.

STRONGER. NOURISHED. SUSTAINABLE.



Do you feel the pressure to lose weight?

Breast cancer, osteoporosis & bisphosphonates - you need to look at the bigger picture.

⭐️Bone loss during endocrine treatment
(especially aromatase inhibitors and Zoladex) can be much faster than normal menopause.

⭐️So why are bisphosphonates prescribed?

It’s not just about bone density.
They are used to:
•Reduce fracture risk
•Slow down bone breakdown (osteoclast activity)
•And in some cases, help reduce the risk of cancer spreading to bone

⭐️This is where context matters

Your oncologist is looking at:
•Your cancer type
•Your treatment plan
•Your fracture risk
•Your overall health

It’s not just about your T score.

So if you’re unsure, ask. Don’t just stop taking them.

If your clothes are feeling tighter after breast cancer treatment, it’s not always because you’re “doing less.”

Treatment can increase inflammation, reduce muscle mass, and impair the number and quality of your mitochondria - the tiny energy producers inside your cells.

Less mitochondrial function = less energy.
And when oestrogen drops during endocrine therapy, joint pain and stiffness often increase too.

So if exercise feels impossible right now, there’s physiology behind it.

This means fatigue isn’t “in your head.”Your body is literally producing less usable energy.

And if endocrine therapy has lowered oestrogen levels, this will also contribute to joint pain and stiffness, which making movement feel even harder.

⭐️
Now I know it feels impossible, but the right type of movement can help improve BOTH.

⚡ 1. Start before you feel ready. Energy often follows movement, not the other way around.

⚡ 2. Prioritise strength over calorie burning. Even small amounts of resistance training help preserve and rebuild muscle.

⚡ 3. Use movement to support your mitochondria regularly, muscle contractions send signals that help improve mitochondrial number and function.

⚡ 4. Move your joints daily- even gently. Movement helps stimulate synovial fluid, improving joint lubrication and reducing stiffness.

⚡ 5. Stay below the “wipeout” threshold. You’re rebuilding capacity, not proving toughness.

⚡ 6. Let consistency do the work, your hormones may have changed, but your body can still adapt.

⭐️You’re not “letting yourself go.”You’re working with a body that’s been through treatment and physiology that needs rebuilding.

What’s been the hardest part since treatment?

1️⃣ Low energy2️⃣ Joint pain3️⃣ Not feeling like yourself in your body anymore

Comment 1, 2, or 3 below,

And if talking about it publicly feels too personal, send me a DM with the word: NOW.