The best time to start was five years ago.
The second best time is right now.
The Bone Health Co. is a membership built specifically for women in perimenopause and menopause who are ready to stop waiting and start building. A personalized assessment, weekly workouts that adapt to you, and a licensed physical therapist in your corner every week.
Your bones are already changing. The women who protect them best started before a diagnosis forced their hand.
Bone loss during perimenopause and menopause is not gradual — it accelerates. Estrogen has been protecting your skeleton your entire adult life. As it declines, that protection weakens and bone density can drop significantly in a short window of time. That window is open right now.
The women who come through this transition with the strongest bones started in their 40s and 50s — before a diagnosis, before a fracture, before they had to. Resistance training — working close to fatigue, with progressive load — is the most powerful intervention available. The earlier you start, the more you protect. But it is never too late to begin.
"I stopped feeling fragile. That was the biggest change."
— M, 58 · started with a free workout and a resistance band. Her follow-up bone density scan showed her density had stabilized.
What's inside The Bone Health Co.
Not a generic workout app. A system built specifically for bone health in perimenopause and menopause — with the clinical reasoning behind every choice.
Bone Health Assessment
A personalized dual score — fixed risk factors and modifiable ones — that tells you exactly where your bone health stands and where to focus your energy. Retake every 8 weeks to track real progress. This is your starting point for everything.
Start hereWeekly Workout Generator
A fresh, personalized bone-building plan every week. Choose your training days, equipment, and any limitations — the generator builds a session specifically for you. PT-designed, progressively loaded, built for your bones.
Follow-Along Workout Circuits New
Filmed circuits with coaching cues from Ashley — one round to follow along for form, then repeat on your own. Lower body, upper body, and full body options. New circuits added every week. This is the most requested feature we have built.
Balance Training Program
A three-level progressive balance program — routed to your starting level based on your assessment. Balance is downstream of strength. This program builds both.
Clinical Education Library
Deep resources on what estrogen does to your bones and joints, how to read your bone density scan, calcium and protein for bone health, and what your body is going through week by week.
Doctor Conversation Guide
A personalized handout to bring to your next appointment — your risk factors, questions to ask, and your lifestyle summary. So you stop leaving appointments without a real plan.
Licensed Physical Therapist
A PT who believes you deserve more than "be careful."
I am Ashley Gadelha — a licensed physical therapist with a doctorate in physical therapy and a background in neurology and women's health. I built The Bone Health Co. because I kept seeing the same thing in my clinical work: women arriving at a bone density diagnosis scared, undertreated, and handed a calcium supplement with no real plan.
I am also a mom of twins — my boys just started preschool — and I am building this in the margins of a full life. I know what it means to need something that works inside a real life. Everything inside this membership was built with that in mind.
The exercises I recommend, I do myself. The principles I teach, I live.
Things worth knowing before you join
Everything you need. Nothing you don't.
One membership. Full access to every tool and resource.
Cancel any time. No long-term commitment.
Not sure if this is right for you? Email me at info@ashleygadelha.com and I will give you an honest answer. The only wrong decision is waiting another year without a plan.
Every week you wait is a week your bones aren't getting the signal they need.
Start today.
The women with the strongest bones at 70 did not get lucky. They started in their 40s and 50s — before they had to. You still have that window. The plan is right here.