Farah Dutson - Personal Trainer & Nutrition Coach

Farah Dutson - Personal Trainer & Nutrition Coach Personal Trainer, Nutrition Coach and Consultant Optometrist
Empowering you to live your best life through exercise and nutrition.

Strengthen microbiome and anti inflammatory profile, regulate hormones, lose weight and gain muscle

11/04/2026

Is bone loss the same after a hysterectomy as menopause?

⭐️No, it’s a lot faster.
In menopause, oestrogen drops gradually.
After a full hysterectomy when your ovaries are removed it drops suddenly.

⭐️What this means
Oestrogen helps control bone turnover.
But when it falls quickly, bone breakdown increases and bone loss can accelerate

⭐️This is similar to ovarian suppression
and breast cancer treatments (AIs)

⭐️Bone loss isn’t just about age, it’s about how fast your hormones change.
However, it is still adaptable.
Which means even without your hormones, even without HRT, bone can still be built and they can be strengthened.

If you’re in breast cancer recovery or have had an oophorectomy, follow evidence-based strategies to support bone density and long-term.

Never too late to change your trajectory 📈





09/04/2026

“It’s only early osteopenia, we’ll just monitor it.”
This is what many women are told after breast cancer treatment.

And it sounds reassuring, until it’s not!

⭐️Bone loss isn’t the same after breast cancer

During natural menopause, oestrogen falls gradually, but the with aromatase inhibitors
ovarian suppression, tamoxifen
oestrogen drops much more dramatically

⭐️Why does this matter?

Oestrogen helps regulate bone turnover.
It keeps osteoclasts (bone breakdown) in check.
However when levels fall very low:
•bone breakdown speeds up
•bone formation can’t keep up
•bone loss accelerates

⭐️So “we’ll just monitor it” isn’t a strategy
Because by the time it’s picked up again, more bone may already be loss.

⭐️Can you prevent bone loss, can you reverse it?
I’ve
Yes, but only if you give it the right signals.
This means:

✔Progressed strength training, individualised to a client’s health & exercise history
✔Targeted progressed impact jump training
✔ The right loading (strain & strain rate)
✔ Nutrition to support bone turnover & reduce inflammation with real food.

⭐️Bone loss after breast cancer isn’t inevitable.

But rebuilding and protecting it requires support with a clear, structured plan - not guessing.

If you’ve been told you have osteopenia or osteoporosis and feel unsure what to 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 and be sure to follow to allow the automation)

Never too late to change your trajectory 📈





08/04/2026

Bone loss after breast cancer treatment doesn’t happen evenly.

It tends to show up fastest in the spine

Why the spine?

The vertebrae are made up of a higher proportion of trabecular (spongy) bone.

This type of bone is more metabolically active, remodelled more quickly & more sensitive to hormonal changes

⭐️ During endocrine therapy with aromatase inhibitors and ovarian suppression, oestrogen levels drop dramatically

Oestrogen normally helps regulate bone turnover by:
•suppressing osteoclasts (bone breakdown)
•supporting osteoblasts (bone building)

⭐️So when oestrogen drops very low, turnover speeds up, breakdown increases & formation can’t keep up!
This shows up first in trabecular-rich areas like the lumbar area

⭐️So if you’re told:
“We’ll just monitor it”
“ It’s only osteopenia”
DO NOT JUST WAIT & WATCH

Bone loss at this stage can progress quickly if nothing changes

⭐️⭐️However bone is still very adaptable

It needs:

✔ Targeted strength training
✔ The right type of loading
✔ Progression (not random exercise plans)
✔ Nutrition to support bone & reduce inflammation

It doesn’t need:
Guessing
Random workouts
Avoiding impact altogether

⭐️Your bones need enough stimulus to cause change

If you’re fed up guessing what to do with:
bone loss, fat loss & recurrence risk,

I design personalised 1:1, 13 week bespoke programmes tailored to your health history, not just your diagnosis with both targeted exercise & nutrition
👉Message me APPLY to arrange a conversation

Never too late to change your trajectory 📈




08/04/2026

Weight gain after breast cancer treatment isn’t just frustrating, it’s usually misunderstood as well.
Visceral fat is one of the reasons.

After treatment, your body is already inflamed and the drop in oestrogen caused by aromatase inhibitors, tamoxifen or not being able to HRT any longer adds another layer of metabolic stress

The result - your body shifts toward storing more visceral fat.

This isn’t the fat you can pinch.
It’s deeper, more active and far more influenced by hormones and metabolism.

⭐️These visceral fat cells behave differently:
They grow in size (not just number)
They struggle to get enough oxygen
They release inflammatory signals (cytokines)

⭐️And from there:
Insulin levels rise
Fat storage increases
Fat loss becomes harder
A cycle is created

⭐️So why does inflammation cause weight gain?
Because it disrupts insulin and appetite hormones making it easier to store fat and much harder to lose it.

So if you feel like your old tricks of eating
less and moving more are not working - you’re right!

⭐️Your body needs a different approach now. One that lowers inflammation and supports metabolism and your hormones with both exercise and nutrition

But more importantly you need the right level of support to actually implement it.

If you’re at the point where you’re ready to stop guessing and understand exactly what to do

Comment: NOW and I’ll send you details how to do this with:
✔️ Structured support
✔️ Clear guidance
✔️ And the confidence & agency to do this on your own long-term.

Programs are 13wks, 1:1 bespoke to your individual health & exercise history with both correctly dosed exercise & nutrition.

⭐️Follow for PART 3:Eating less isn’t always the answer after breast cancer treatment

05/04/2026

Why am I gaining weight so quickly after breast cancer treatment?

If you’ve been wondering this, you’re not alone.

Most women don’t just have one question.
They have layers of uncertainty.

•What’s actually causing it?
•Is hormone therapy making it worse?
•Why does it go to my belly?
•Am I doing something wrong?

And this is exactly where people get stuck.

Not because they’re not trying
But because their body has changed and the advice hasn’t.

After treatment, hormonal shifts, metabolism changes and muscle loss all play a role.

If you want help understanding what’s really going on follow for PART 2

⭐️if you want more info about inflammation and fat loss after breast cancer, click on the attached link reel: Sugar Levels Rise

Never too late to change your trajectory 📈

05/04/2026

It’s only early osteopenia, we’ll just monitor it.”
This is what many women are told after breast cancer treatment.

And it sounds reassuring, until it’s not!

⭐️Bone loss isn’t the same after breast cancer

During natural menopause, oestrogen falls gradually, but the with aromatase inhibitor, ovarian suppression and if you can’t take HRT, oestrogen drops much more dramatically.

⭐️Why does this matter?

Oestrogen helps regulate bone turnover.
It keeps osteoclasts (bone breakdown) in check.
However when levels fall very low:
•bone breakdown speeds up
•bone formation can’t keep up
•bone loss accelerates

⭐️So “we’ll just monitor it” isn’t a strategy
Because by the time it’s picked up again, more bone may already be loss.

⭐️Can you prevent bone loss, can you reverse it?
I’ve
Yes, but only if you give it the right signals.
This means:

✔Progressed strength training, individualised to a client’s health & exercise history
✔Targeted progressed impact jump training
✔ The right loading (strain & strain rate)
✔ Nutrition to support bone turnover & reduce inflammation with real food.

⭐️Bone loss after breast cancer isn’t inevitable.

But rebuilding and protecting it requires support with a clear, structured plan - not guessing.

⭐️⭐️If I you’ve been told you have osteopenia or osteoporosis and feel unsure what to 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)





31/03/2026

Does rebounding or trampolining improve bone density?

This is one of the most common questions I get about osteoporosis and osteopenia.

The answer is nuanced.

Rebounding can be helpful for balance, coordination, reaction time and gait.

All of which are important for reducing fall risk.

But when it comes to improving bone density, especially at key fracture sites like, the lumbar spine & the femoral neck (hip), the evidence does not show significant improvements.

And these are the areas that matter the most when we talk about osteoporosis-related fractures.

Bone adapts to:

✔Mechanical load
✔ Muscle
✔ progressive overload

Not just movement or light impact.

So if you have osteopenia or osteoporosis, especially in the spine, the focus needs to be on properly programmed resistance training

⭐️And importantly,

even impact training (like jumping) is not always enough on its own, particularly for the spine.

⭐️Where people go wrong.

They’re doing something…
but it’s not the right stimulus.

It’s either the wrong type of exercise or equally importantly, the stimulus to change is no longer a stimulus any more. It has become background noise - this applies to both your muscles and bones.

⭐️This is why training for bone health needs to be:

1.Structured
2Progressed
3.Specific to the individual

If you’ve been told to just “bounce more” for your bones, it’s understandable.

But improving bone density requires a more targeted approach

⭐️Follow for evidence-based training for:
osteoporosis, breast cancer recovery & menopause.

Never too late to change your trajectory 📈


30/03/2026

Does rebounding or trampolining improve bone density?

This is one of the most common questions I get about osteoporosis and osteopenia.

The answer is nuanced.

Rebounding can be helpful for balance, coordination, reaction time and gait.

All of which are important for reducing fall risk.

But when it comes to improving bone density, especially at key fracture sites like, the lumbar spine & the femoral neck (hip), the evidence does not show significant improvements.

And these are the areas that matter the most when we talk about osteoporosis-related fractures.

Bone adapts to:

✔Mechanical load
✔ Muscle
✔ progressive overload

Not just movement or light impact.

So if you have osteopenia or osteoporosis, especially in the spine, the focus needs to be on properly programmed resistance training

⭐️And importantly,

Even impact training (like jumping) is not always enough on its own, particularly for the spine.

⭐️Where people go wrong.

They’re doing something…
but it’s not the right stimulus.

It’s either the wrong type of exercise or equally importantly, the stimulus to change is no longer a stimulus any more. It has become background noise - this applies to both your muscles and bones.

⭐️This is why training for bone health needs to be:

1.Structured
2Progressed
3.Specific to the individual

If you’ve been told to just “bounce more” for your bones, it’s understandable.

But improving bone density requires a more targeted approach

⭐️Follow for evidence-based training for:
osteoporosis, breast cancer recovery & menopause.

Never too late to change your trajectory 📈


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