Full Guide On How To Increase Bone Thickness After Puberty 🧵
If you want to increase bone thickness after puberty you need to focus on periosteal apposition, which is literally new bone added to the outside surface of existing bone making it thicker and wider.
Here is how:
- Increase DHT and androgen singaling which directly supports periosteal apposition bone formation and male skeletal dimorphism.
- Chew harder foods, raw meat and true mastic gum to increase mechanical stimuls/loading directly on the mandible.
- Gets lots of sunlight to support androgens, circadian rhythm and skeletal metabolism.
- Consume atleast 1 litres of raw unrefrigerated unfrozen cows milk for minerals and vitamins like K2, inositol, specific proteins like lactoferrin.
- Raw royal jelly for osteoblasts and increase bone formation (from an actual bee farm, no online slop or bs, unfrozen).
- Make sure thyroid function is high because T3 directly regulates osteoblast differentiation and skeletal remodeling.
- STT and Thumbpulling for mechanical stimuls for expansion of the palate and maxilla (activating pathways, stem cells. Yes, any kind of traction like STT, tp works)
Periosteal apposition is basically when osteoblasts deposit new bone matrix on the external periosteal surfaces of your bones.
Yes, adult bone can still undergo periosteal apposition because the mechanotransduction pathways responsible for sensing the force do not magically shut off after puberty.
Mechanical stretch, loading, stimuls whatever u wanna call it, traction even, is just detected through osteocytes, integrins, focal adhesions and mechanosensitive ion channels which activate osteogenic pathways like Wnt/B-catenin, YAP/TAZ and RUNX2
Something as simple as sprinting, maasai jumping or lifting is enough strain to stimulate this process.
Chewing works through the same principles locally on the face. Harder chewing increases loading through the mandible, alveolar bone etc
Combine all this and trust in gandy to ascend asap asap
In 45 to 85 year old male sprinters, continued sprint with strength training improved tibial bone properties over 10 years including cortical selectional area and bone mass
Mechanical strain -> integrins / focal adhesions -> FAK/Src -> PIEZO1 / Ca2+ -> Wnt / B-catenin + YAP / TAZ -> RUNX2 / SP7 -> osteoblast activity -> periosteal apposition
Your facial sutures literally contain stem cells that respond to traction.
researchers applied mechanical distraction to the zygomaticomaxillary suture and found:
- Increased Gli1+ sutural stem/progenitors cells
- Increased RUNX2+ osteogenic differentiation
- Increase new bone formation
- Increased Hedgehog singaling
The crazy part is how these cells sense traction.
They use primary cells as mechanosensors.
Traction -> primary cilium -> IHH / PTCH1 / SMO / -> GLI1 -> sutural progenitor proliferation -> RUNX2 -> osteoblast differentiation -> new bone
This is why traction based stimuls like thumbpulling and suture traction therapy works and is interesting asf
your craniofacial sutures aren't dead lines connecting bones. They are living mechanosensors stem cells niches that convert physical traction into an osteogenic signal
And cylic forces gets even crazier.
0.2 Hz cylic loading for only 10 mintues a day produced significantly more sutural seperation and new bone formation than matched static loading
Stimuls → mechanotransduction → stem cell activation → osteogenesis
Chronic tightness is literally the opposite mechanical environment you want for facial development.
Temporalis contraction produces
compressive strain across the coronal and anterior interfrontal sutures and the sutures experience much larger greater strain than the surrounding cranial bone.
People with proportionally larger temporalis muscles have narrower and more vertically oriented maxilla lol
Chronic clenching also absolutely cooks your local metabolism at only 50% maximal clenching temporalis oxygenation dropped around 10%
Start massaging your temporalis muscles. More important than you think.
@4HLDisciple Poor tongue fascial system
Tongue tie exercises definitely for fixing ts also fix your chewing, swallowing habits
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@JohnAnthonyLife That's myofunctional orofacial therapy based analysis (more health based)
Not mathematical looksmaxxing based as i said boss..
Just for fun
Training your tongue repeatedly can literally rewire your brain within hours.
The motor cortex changes how strongly it controls the tongue after repeated practice meaning oral motor training creates real measure neuroplasticity
But sure your sloppy looksmax influencer will tell you that 'Myofunctional therapy is cope'
Avoid lowiq bs.
People with lower income had smaller hippocampal volume and 0.17% faster annual hippocampal atrophy than the higher status group..
Let me tell you something interesting billionaires or insanely rich successful individuals in life. They tend to have higher stem cell in their bodies
Obviously they also have less pineal gland calcification than the average person and larger hippocampi..
Guess what? Traction based stimuli like thumbpulling and buteykobreathing literally helps support these pathways, activate stem cells, more oxygenation to the brain and bloodflow especially alongside with primal diet without chemical slop going on
Cylic or even static based force/traction stimuls is shown to help all.
Lock in asap gandy heaven or never
@mgklm2 It potentially could but no
Something like Kechari Mudra would be more powerful and better technique for that
Traction is literally a proven remodeling stimulus in craniofacial sutures
Mewing is a low level traction against the palate.. thunbpulling is a stronger manual traction. Suture Traction Therapy (STT) is also a proven traction applied across cranial sutures
Researchers applied distraction force directly across zygomaticomaxillary suture and the 'traction' did not just stretch the bone it literally activated a population of Gli1+ sutural stem/progenitor cell sitting inside mesenchyme periosteum and nearby bone marrow etc.
These cells proliferated became RUNX2+ osteogenic cells and contributed to new bone remodeling.
Isn't this proof enough?