justwantlove
future dimo/misc slayer
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MY FIRST GUIDE, SO DON'T JUDGE TOO HARSHLY!
BELOW YOU CAN STUDY INFORMATION THAT (POTENTIALLY) CAN HELP INCREASE OR AT LEAST OPTIMIZE THE GAIN OF FACIAL BONE MASS DURING PUBERTY!!!
In this thread, we will break down one of the most interesting and underrated cellular mechanisms—autophagy — and how it relates to the formation of the skull and facial bones
BASIC CONCEPTS:
LINK TO THE STADY: https://pubmed.ncbi.nlm.nih.gov/31372669/
Key Takeaways from the Article:
Mechanisms: Why Good Bone Growth Requires Autophagy Stimulation?
Based on the study's logic, if disabling autophagy leads to a degradation and loss of up to 50% of bone mass, then normal and robust bone development requires maintaining and stimulating this process.
MAIN INFORMATION!
Methods to Stimulate Autophagy and Mechanical Loading:
SUMMARY:
Applying these methods during puberty, when growth plates are open and hormone levels peak, can significantly influence the gain in facial bone mass density and size. Optimizing cellular cleansing and metabolism combined with proper mechanical loading during this unique window can ensure a denser, wider, and more harmonious development of the skull and craniofacial skeleton.
I TRIED MY BEST, NEED SOME REP FALKS !!!
BELOW YOU CAN STUDY INFORMATION THAT (POTENTIALLY) CAN HELP INCREASE OR AT LEAST OPTIMIZE THE GAIN OF FACIAL BONE MASS DURING PUBERTY!!!
In this thread, we will break down one of the most interesting and underrated cellular mechanisms—autophagy — and how it relates to the formation of the skull and facial bones
BASIC CONCEPTS:
- What is autophagy? Literally translating to "self-eating," it is the natural process inside cells where they get rid of damaged organelles (such as old mitochondria), proteins, and other cellular "debris," recycling them into energy and building blocks.
- Osteoblasts: These are the primary cells responsible for building and mineralizing new bone tissue. If these cells malfunction or accumulate cellular waste, bones form weak.
- Catabolism vs. Anabolism: Autophagy is a catabolic process (breaking down the old to clean up), whereas bone growth is an anabolic process (creating the new). However, without quality autophagy, osteoblasts physically cannot function normally.
Research Article Breakdown: "Autophagy Regulates Craniofacial Bone Acquisition" Below is the full translation of the abstract from this scientific study (Calcified Tissue Int., 2019)
Increasing evidence has demonstrated the important role of autophagy in skeletal homeostasis; however, the role of autophagy in craniofacial bone development and acquisition is largely unknown. In this study, we investigated the effect of autophagy suppression on craniofacial bone acquisition by deleting Fip200 or Atg5, two essential autophagy genes, using Osterix-Cre (Osx-Cre). We found that the Osx-Cre transgene mildly decreased the bone mass of parietal bone but not frontal bone, and did not affect cranial base bone mass in adult mice. In the cranial vault, Fip200 or Atg5 deletion similarly decreased 50% bone mass of neural crest-derived frontal bone; Atg5 deletion decreased 50% and Fip200 deletion decreased 16% bone mass of mesoderm-derived parietal bone. In the cranial base, Fip200 or Atg5 deletion similarly decreased 30% bone mass of neural crest-derived presphenoid bone; Atg5 deletion decreased 30% and Fip200 deletion decreased 16% bone mass of mesoderm-derive basioccipital bone. Lastly, we used doxycycline treatment to inhibit the Osx-Cre expression until 2 months of age and showed that postnatal Fip200 deletion led to cranial vault bone mass decrease in association with a small increase in both bone volume/tissue volume and tissue mineral density. Altogether, this study demonstrated the important role of autophagy in craniofacial bone acquisition during development and postnatal growth.
LINK TO THE STADY: https://pubmed.ncbi.nlm.nih.gov/31372669/
Key Takeaways from the Article:
- Objective: The researchers investigated how knocking out autophagy genes (Fip200 or Atg5) in bone-forming cells affects the skull and face.
- Results: Artificially "breaking" autophagy resulted in a 30–50% drop in bone mass across various regions of the skull and facial structure.
- Conclusion: The study demonstrated that healthy autophagy is critically required for the proper development and acquisition of craniofacial bone mass during development and postnatal growth.
Mechanisms: Why Good Bone Growth Requires Autophagy Stimulation?
Based on the study's logic, if disabling autophagy leads to a degradation and loss of up to 50% of bone mass, then normal and robust bone development requires maintaining and stimulating this process.
- Cellular Quality Control: Regular stimulation of autophagy clears osteoblasts of oxidative stress and damage, allowing them to operate at peak performance.
- Energy Balance: When the body experiences mild cellular stress (signaling autophagy), protective mechanisms are activated, optimizing stem cell differentiation into bone tissue rather than fat.
MAIN INFORMATION!
Methods to Stimulate Autophagy and Mechanical Loading:
- Intermittent Fasting and Caloric Restriction:
- How to do it: Popular protocols include the 16/8 method (16 hours of fasting, consuming only water/unsweetened tea, followed by an 8-hour eating window) or periodic 24-hour fasts 1–2 times a week. This lowers insulin levels, suppresses mTOR, and initiates the utilization of cellular waste.
- High-Intensity Physical Exercise:
- How to do it: A combination of anaerobic (strength) training and high-intensity interval training (HIIT). Physical stress forces muscle and other tissues to experience a temporary energy deficit, powerfully stimulating systemic autophagy.
- Mechanical Loading on the Craniofacial Zone (Wolff's Law):
- How to do it: Incorporating tough, hard foods into the diet that require prolonged and powerful chewing (meat, hard vegetables, nuts), or using specialized hard gums to train the masticatory muscles. Physical pressure and facial muscle contraction transmit forces to the periosteum and alveolar processes, triggering local densification and stimulating jaw bone growth.
- Low-Carb Diet (Ketogenic Diet):
- How to do it: Drastically restricting simple carbohydrates and sugars while increasing healthy fats and moderate protein intake. Glucose deprivation shifts metabolism toward ketogenesis and mimics a fasting state at the cellular level.
- Sleep Quality and Routine:
- How to do it: Sleeping at least 7–8 hours per night, falling asleep before midnight. The circadian system and deep sleep phases are directly linked to activating tissue cleaning and recovery processes.
- Nutraceuticals and Pharmacological Activators:
- Spermidine: Found in aged cheeses, wheat germ, soybeans, and mushrooms; a powerful natural inducer of autophagy.
- Resveratrol: A polyphenol found in red grape skins and dark chocolate that activates sirtuins (SIRT1) and stimulates cellular cleanup.
- Epigallocatechin gallate (EGCG): An active component of green tea that triggers autophagy via the AMPK pathway.
- Curcumin: An active compound in turmeric with anti-inflammatory properties that helps regulate cellular stress.
- Berberine: A plant alkaloid that activates the AMPK enzyme (the cell's primary energy sensor) and suppresses mTOR, initiating autophagy.
SUMMARY:
Applying these methods during puberty, when growth plates are open and hormone levels peak, can significantly influence the gain in facial bone mass density and size. Optimizing cellular cleansing and metabolism combined with proper mechanical loading during this unique window can ensure a denser, wider, and more harmonious development of the skull and craniofacial skeleton.
I TRIED MY BEST, NEED SOME REP FALKS !!!
