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Rewriting Your Osteoporosis Story-Bone-Saving Blueprint - Part 2
Part 2 - “Sleep, Light & Stress- The Hidden Bone Thieves”
In Part 1, we talked about your bones having a clock.
Now let’s talk about the 3 sneaky bone thieves that quietly mess with that clock.
- Messed-up sleep
- Too much artificial light at night
- Chronic stress
Sleep - When Your Bones Do Night Shift
Most of your deep repair work (including bone repair) happens at night.
When you-
- Go to bed at different times every night
- Sleep 5–6 hours instead of 7–9
- Wake up multiple times
- Or live on “revenge bedtime procrastination” (scrolling because it’s your “only me-time”)
…your body clock gets confused.
The result?
- Your bone breakdown crew (osteoclasts) gets more active than it should
- Your repair crew (osteoblasts) doesn’t get a clean, predictable window to rebuild
You might think- “But I eat well and exercise, isn’t that enough?”
For bones, the answer is often no if sleep is a mess.
Light- The Signal That Tells Your Body What Time It Is
Your brain reads light as a signal.
- Bright morning light = “It’s daytime, let’s be alert!”
- Darkness at night = “Time for melatonin, repair and rebuild.”
What gets in the way?
- Phone in your face in bed
- TV on in the bedroom
- Overhead bright LEDs at 10pm
- Working late on a laptop in a bright room
Blue light at night tells your brain-
“It’s still daytime, keep melatonin low.”
Low melatonin = weaker “night shift” repair signal for your bones (and your brain, gut, ovaries… everything).
Stress- The Constant Alarm Bell
High, chronic stress = high cortisol.
Cortisol isn’t “bad,” but when it stays elevated-
- It interferes with melatonin
- It disrupts your circadian rhythm
- It increases bone breakdown and slows repair
- It makes belly fat, cravings, and poor sleep worse
This is why in FitnHealthy Forever we work on nervous system regulation (breathwork, journaling, boundaries, etc.) - not just food rules.
3 Simple “Bone Clock” Fixes You Can Start This Week
Don’t try to be perfect. Pick one or two and commit.
- Set a bedtime and wake time window
- Create a “screens off” time
- One daily stress reset
Share ONE of these you’re willing to commit to for the next 7 days-
- A consistent bedtime
- A nightly “screens off by ___ pm” rule
- A daily stress reset practice
Comment with-
“I choose ____ for the week”
We'll learn a bit more in Part 3
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Rewriting Your Osteoporosis Story-Bone-Saving Blueprint - Part 2
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