jjvfan
Iron
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This is my complete guide to bonemass. (forgive me for shit quality, first guide)
First, we need to understand what bonemass is. Bonemass refers to the size, density, and structural volume of the bones, determining the shape, prominence, and perceived strength of the bone. In this guide, we will be talking about facial bones. We will focus on the zygomatic bones, mandible, chin, and brow ridge.
UNDERSTAND THAT THIS ONLY WORKS DURING PUBERTY
1: Surface Level
VITAMIN D VITAMIN D VITAMIN D VITAMIN D
Before we get into peptides and bonesmashing and other popular methods, we have to understand what the bones are made out of. Bones are made of minerals, collagen, water, and proteins. Roughly 60-70% of bone mass comes from minerals like calcium and phosphate, around 20-30% comes from collagen. So before anything, your body needs the building blocks of bone before anything can actually work. If we list the minerals in bone from most to least abundant by mass, it'd look like this: Calcium (~39%) , phosphorus (~17%) , magnesium (trace amounts) , sodium, potassium, trace elements (fluoride, zinc, iron).
So, it becomes obvious what we need. For calcium, you can supplement but it is best to get it from diet. Here are some examples of calcium-rich foods: Parmesan Cheese - ~1,180mg per 100g, Swiss Cheese - ~900mg per 100g, Leafy Greens - ~200mg per 100g. Phosphorus-Rich foods: Pumpkin Seeds - ~1,230mg per 100g, Sunflower Seeds - ~1,150mg per 100g, Hemp Seeds - ~1,320mg per 100g. Magnesium-Rich foods: (Same as phosphorus-rich section).
Note that supplements aren't bad, it is more ideal to get them from foods but supplements are great if needed. Additionally, sufficient calories are necessary for bone creation.
2: Wolff's Law / Mechanical Loading:
Wolff's Law states tat the bone remodels and strengthens along lines of stress, facial bones respond no differently. Here are some examples to use for bonemass and remodeling:
1: Bonesmashing: Bonesmashing, as many of you know, involves physically hitting, tapping, or applying force to facial bones with hands or other devices. The thing I see a lot of people get wrong is not doing bonesmashing correctly. Use a hard device (obviously) to tap the bone hard enough to cause adequate stress, but not enough to crack or fracture the bone. Remember that this is somewhat risky, but it does work to some degree. It's important to stay realistic when you think about what changes you'll see. It won't be huge dramatic change, it won't be like surgery, it will be subtle but noticeable changes over time.
2: Orthodontic Appliances: Devices like expanders apply force to the maxilla. This can widen the palate and upper jaw. I understand that orthodontic appliances can be hard to get, but there are solutions. I am aware of sources that make quality devices without a prescription, they have the same effect as getting one from a doctor. This can be very effective if done right.
3: Mewing: Mewing is simply the practice of maintaining correct tongue posture. This aims to improve facial posture, jaw alignment, proper development, and palate shape during growth. It's important to remember that mewing takes years to work and the effect is subtle, this only works during puberty.
4: HARD CHEWING: I don't need to explain this one.
3: SLEEP / HORMONES
1: Get enough QUALITY SLEEP: During deep sleep (slow-wave sleep), growth hormones is triggered. GH of course stimulates bone growth and remodeling and increases bone density. The question here is, how do we maximize that slow-wave sleep and make sure to really squeeze every bit of GH out we can? For starters, we can optimize our sleep environment. One method is white noise. Personally, white noise has helped me a lot, especially if you have a loud environment. Additionally, earplugs are another amazing method, especially when paired with white noise. A cool sleeping environment is also extremely important, cooler temperatures help the body enter slow-wave sleep, which, as stated before, is when growth hormone is released. Additionally, your body naturally drops its core temperature at night to trigger sleep cycles, if the room is too warm, your sleep quality and GH release can be impaired. Finally, cool, restful sleep lowers cortisol, and supports testosterone and GH. Remember to get sunlight in the morning.
2: Supplements: Magnesium Glycinate supports relaxation, muscle relaxation, and calm nervous system activity, making it easier to enter and stay in deep sleep. Glycine has research showing it lowers core body temperature and improves sleep quality, which is directly tied to improved deep sleep. L-Theanine is an amino acid that boosts calming neurotransmitters and alpha brain waves, supporting deeper stages of sleep without sedation (important for morning grogginess). Timed melatonin at a low dose helps regulate circadian rhythm that can increase the duration of deep sleep, lower doses are more effective for improving sleep architecture and preventing grogginess. Last, Trazodone. Trazodone is a prescription medication, often prescribed for insomnia. Studies show it can improve deep sleep proportion, so it is worth a try for sure.
3: Hormone Optimization: Hormones like GH, IGF-1, and Testosterone are extremely important for bone size and density. A well known method of improving and spiking these hormones are resistance training. Heavy compound lifts like squats, deadlifts, pullups, stimulate GH and testosterone release. Short, intense sessions are more effective than long, low intensity workouts. You can use supplements such as caffeine, creatine, betaine anhydrous, and BCAAs to improve workout performance, potentially allowing for better spikes of hormones.
High-Quality Protein intake is also very important for supporting GH and testosterone. Some examples of amino acids that can increase GH secretion and support testosterone are: Arginine, Lysine, and Leucine. Micronutrients include: Zinc, Omega-3 fatty acids, magnesium, and vitamin D.
Managing stress and cortisol is important because cortisol breaks down bone and muscle tissue. Supplements to help lower cortisol include: Ashwagandha, Phosphatidylserine, and Magnesium. Techniques include: Meditation, cold exposure, deep breathing, and walks.
4: Osteoblasts and Osteoclasts
Osteoblasts are cells that form new bone by producing collagen and depositing minerals. Osteoclasts break down bone tissue, dissolving minerals and collagen. How do we stimulate osteoblasts and inhibit osteoclasts? The answer is simple. These supplements stimulate osteoblasts and inhibit osteoclasts: Lactoferrin, Ovotransferrin, Curcumin (maybe), milk Basic Protein, Melatonin, Zinc, Vitamin K2 MK-7 and MK-4. Reduce inflammatory foods, smoking, and alcohol, as these stimulate osteoclasts.
Remember, nothing happens unless you DO SOMETHING. So do something...
First, we need to understand what bonemass is. Bonemass refers to the size, density, and structural volume of the bones, determining the shape, prominence, and perceived strength of the bone. In this guide, we will be talking about facial bones. We will focus on the zygomatic bones, mandible, chin, and brow ridge.
UNDERSTAND THAT THIS ONLY WORKS DURING PUBERTY
1: Surface Level
VITAMIN D VITAMIN D VITAMIN D VITAMIN D
Before we get into peptides and bonesmashing and other popular methods, we have to understand what the bones are made out of. Bones are made of minerals, collagen, water, and proteins. Roughly 60-70% of bone mass comes from minerals like calcium and phosphate, around 20-30% comes from collagen. So before anything, your body needs the building blocks of bone before anything can actually work. If we list the minerals in bone from most to least abundant by mass, it'd look like this: Calcium (~39%) , phosphorus (~17%) , magnesium (trace amounts) , sodium, potassium, trace elements (fluoride, zinc, iron).
So, it becomes obvious what we need. For calcium, you can supplement but it is best to get it from diet. Here are some examples of calcium-rich foods: Parmesan Cheese - ~1,180mg per 100g, Swiss Cheese - ~900mg per 100g, Leafy Greens - ~200mg per 100g. Phosphorus-Rich foods: Pumpkin Seeds - ~1,230mg per 100g, Sunflower Seeds - ~1,150mg per 100g, Hemp Seeds - ~1,320mg per 100g. Magnesium-Rich foods: (Same as phosphorus-rich section).
Note that supplements aren't bad, it is more ideal to get them from foods but supplements are great if needed. Additionally, sufficient calories are necessary for bone creation.
2: Wolff's Law / Mechanical Loading:
Wolff's Law states tat the bone remodels and strengthens along lines of stress, facial bones respond no differently. Here are some examples to use for bonemass and remodeling:
1: Bonesmashing: Bonesmashing, as many of you know, involves physically hitting, tapping, or applying force to facial bones with hands or other devices. The thing I see a lot of people get wrong is not doing bonesmashing correctly. Use a hard device (obviously) to tap the bone hard enough to cause adequate stress, but not enough to crack or fracture the bone. Remember that this is somewhat risky, but it does work to some degree. It's important to stay realistic when you think about what changes you'll see. It won't be huge dramatic change, it won't be like surgery, it will be subtle but noticeable changes over time.
2: Orthodontic Appliances: Devices like expanders apply force to the maxilla. This can widen the palate and upper jaw. I understand that orthodontic appliances can be hard to get, but there are solutions. I am aware of sources that make quality devices without a prescription, they have the same effect as getting one from a doctor. This can be very effective if done right.
3: Mewing: Mewing is simply the practice of maintaining correct tongue posture. This aims to improve facial posture, jaw alignment, proper development, and palate shape during growth. It's important to remember that mewing takes years to work and the effect is subtle, this only works during puberty.
4: HARD CHEWING: I don't need to explain this one.
3: SLEEP / HORMONES
1: Get enough QUALITY SLEEP: During deep sleep (slow-wave sleep), growth hormones is triggered. GH of course stimulates bone growth and remodeling and increases bone density. The question here is, how do we maximize that slow-wave sleep and make sure to really squeeze every bit of GH out we can? For starters, we can optimize our sleep environment. One method is white noise. Personally, white noise has helped me a lot, especially if you have a loud environment. Additionally, earplugs are another amazing method, especially when paired with white noise. A cool sleeping environment is also extremely important, cooler temperatures help the body enter slow-wave sleep, which, as stated before, is when growth hormone is released. Additionally, your body naturally drops its core temperature at night to trigger sleep cycles, if the room is too warm, your sleep quality and GH release can be impaired. Finally, cool, restful sleep lowers cortisol, and supports testosterone and GH. Remember to get sunlight in the morning.
2: Supplements: Magnesium Glycinate supports relaxation, muscle relaxation, and calm nervous system activity, making it easier to enter and stay in deep sleep. Glycine has research showing it lowers core body temperature and improves sleep quality, which is directly tied to improved deep sleep. L-Theanine is an amino acid that boosts calming neurotransmitters and alpha brain waves, supporting deeper stages of sleep without sedation (important for morning grogginess). Timed melatonin at a low dose helps regulate circadian rhythm that can increase the duration of deep sleep, lower doses are more effective for improving sleep architecture and preventing grogginess. Last, Trazodone. Trazodone is a prescription medication, often prescribed for insomnia. Studies show it can improve deep sleep proportion, so it is worth a try for sure.
3: Hormone Optimization: Hormones like GH, IGF-1, and Testosterone are extremely important for bone size and density. A well known method of improving and spiking these hormones are resistance training. Heavy compound lifts like squats, deadlifts, pullups, stimulate GH and testosterone release. Short, intense sessions are more effective than long, low intensity workouts. You can use supplements such as caffeine, creatine, betaine anhydrous, and BCAAs to improve workout performance, potentially allowing for better spikes of hormones.
High-Quality Protein intake is also very important for supporting GH and testosterone. Some examples of amino acids that can increase GH secretion and support testosterone are: Arginine, Lysine, and Leucine. Micronutrients include: Zinc, Omega-3 fatty acids, magnesium, and vitamin D.
Managing stress and cortisol is important because cortisol breaks down bone and muscle tissue. Supplements to help lower cortisol include: Ashwagandha, Phosphatidylserine, and Magnesium. Techniques include: Meditation, cold exposure, deep breathing, and walks.
4: Osteoblasts and Osteoclasts
Osteoblasts are cells that form new bone by producing collagen and depositing minerals. Osteoclasts break down bone tissue, dissolving minerals and collagen. How do we stimulate osteoblasts and inhibit osteoclasts? The answer is simple. These supplements stimulate osteoblasts and inhibit osteoclasts: Lactoferrin, Ovotransferrin, Curcumin (maybe), milk Basic Protein, Melatonin, Zinc, Vitamin K2 MK-7 and MK-4. Reduce inflammatory foods, smoking, and alcohol, as these stimulate osteoclasts.
Remember, nothing happens unless you DO SOMETHING. So do something...
