Hi Reader,

If you've been diagnosed with osteopenia or osteoporosis, there's a good chance you've also heard the name alendronate, aka Fosamax.

It's the most commonly prescribed bisphosphonate—and if your doctor has recommended it, you may have questions about how it works, what it's actually doing to your bones, and why you're taking it once a week.

So let's talk about it.

Alendronate: the basics

Alendronate, brand name Fosamax, is an oral bisphosphonate that you take once a week.

Bisphosphonates (there are quite a few out there) work by slowing down the activity of osteoclasts, the cells responsible for breaking down bone.

That matters because bone is constantly being remodeled. Bone breakdown and bone formation are normal, and prior to menopause, this process was balanced. But when bone breakdown begins to outpace bone formation (because of estrogen loss), bone density can decline.

Alendronate has strong evidence for reducing the risk of vertebral and hip fractures, which is one reason it is so commonly prescribed.

Alendronate has to be taken correctly.

Most people who take this medication have the fewest issues if they take it first thing in the morning with plain water, on an empty stomach. Then you need to stay upright and wait before eating, drinking, or taking other medications.

That may sound like a small detail, but following the instructions matters because alendronate is not absorbed particularly well through the digestive system.

There is much more to know about bisphosphonates—including the different medications, how they are given, how long they're typically used, and what questions you might want to ask your doctor.

I've put all of that together here on my blog:

👉 What the Heck Are Bisphosphonates, Anyway?​

And remember: learning about a medication doesn't mean you have to take it.

I want to help you understand why a medication has been recommended, what it can do, what it can't do, and what questions to ask before making decisions about your bone health.

That's a part of what I teach inside my Strong Women, Strong Bones Jumpstart.

The next Jumpstart starts October 26

If you've been wondering how to safely lift weights with osteopenia or osteoporosis, how to challenge your bones, how to improve your balance, and how to make exercise part of your long-term bone-health plan, the Strong Women, Strong Bones Jumpstart is designed to help you do exactly that.

The next Jumpstart is 4 weeks, October 26–November 20.

We meet live four mornings a week for 35 minutes, combining strength training and Yoga-Inspired Movement. I teach you the foundations, including good form and how to progress safely, so you can become stronger and more confident in your own body.

And yes—you get the recordings, too.

Registration is now open.

👉 Get the Jumpstart details and register here​

If you've been thinking, “I really need to do something about my bones, but I don't know where to start,” this is a great place to start.

Have a wonderful rest of your day, I hope to see you in class very soon,

Andrea

P.S. I'm also taking any interested Strong Women to Costa Rica! 🌴

I'm putting the finishing touches on my first Strong Women, Strong Bones Retreat, February 20–26, 2027.

Think strength, yoga, hiking, relaxation, delicious food, and a week with other women who care about staying strong and active for a very long time.

If Costa Rica sounds like your kind of adventure, take a peek at the retreat details here.

The information provided is for general educational purposes only and is not intended to serve as medical or physical therapy advice to any individual. Please consult with your physician before starting any new exercise program. Any exercise has the potential to cause injury or physical problems.