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This is the updated version of this guide with more depth so please enjoy
Everyone seems to be raving about bone mass and bone density since they believe its the magical component which will make them ascend
There are several threads on this forum for gaining bone mass but they always miss something out
Now what no one talk about is
HABITS THAT KILL BONE DENSITY
There are several habits which many people do on a day to day basis raping their looks they do not even know about
Don't worry I'm here to save you
Number 1: Too much Caffeine
If your on a cut to leanmaxx or a avid gymcel then the chances are high that you consume a lot of energy drinks
You may believe they are a God send giving you energy whilst suppressing appetite
However caffeine will increase calcium excretion in your urine since you are pissing too often
This means you are flushing calcium which is vital to bone growth and health down the toilet
This is especially a problem if you are not supplementing it or prioritizing it
https://pubmed.ncbi.nlm.nih.gov/33852164/
Additionally
Adenosine is an underrated molecule that isn't talked about enough
It acts by signalling to help regulate activity for bone forming and bone resorbing cells by binding to specific cell-surface receptors
Once these receptors are activated they: increase osteoblast differentiation, promote collagen production and enhance overall bone formation all crucial to someone wanting to ascend
However caffeine occupies these receptors meaning adenosine cannot bind therefore all the benefits previously listed can't be utilised
Number 2: Calorie Deficit
Anyone in a calorie deficit for a long time even clean eaters are suppressing estrogen and IGF-1, two hormones essential for bone remodeling and therefore your bones won't be growing
I'm not telling you to gymcel bulk and get fat but try to eat at maintenance if you need to cut make sure its not in puberty or for too long of a period.
If you have been restricting calories especially essential micro nutrients then you are stopping ur bones from growing
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/DC32D800DAEE078A2D61B3D9D2227EBA/S0029665106005192a.pdf/symposium-on-nutrition-and-health-in-children-and-adolescents-session-1-nutrition-in-growth-and-development-nutrition-and-bone-growth-and-development-a-meeting-of-the-nutrition-society-hosted-by-the-i.pd
Number 3: Excess Oxalates
Whilst the media tells us that foods such as almonds, spinach and greens are nutrient dense they aren't perfect
They are all very high in oxalic acid
They will bind to calcium or other minerals in your body making the calcium unavailable for bone use since the
Whilst I'm not telling you to completely cut out vegetables as I know this is very difficult for people living with their parents please make sure they are at least cooked before you have vegetables
https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t5
Number 4: Air Refresheners and Scented Candles
These contain volatile organic compounds (VOCs) which raise oxidative by disrupting the body's natural antioxidant defense stress and suppress osteoblast genes
Oxidative stress disrupts the balance between bone building osteoblasts and bone resorbing osteoclasts. Osteoclast will be more prominent which are cells that break down bone rather than osteoblast are bone building cells
Therefore there will be a imbalance of bone absorption with bone resorption exceeding bone formation leading to a net bone loss
Studies even show people living in polluted cities have measurably lower bone density even after adjusting for lifestyle
https://pmc.ncbi.nlm.nih.gov/articles/PMC11375301
Number 5: Low Cholesterol
Oh but the media tells me cholesterol is bad and I should avoid it
Cholesterol is the raw material for vitamin D and testosterone, all key to bone metabolism
Therefore low cholesterol can quietly suppress osteoblast activity by the reduced hormones caused by low cholesterol grow weaker bones or grow them slower
Additionally cholesterol is needed to form new cell membranes of osteoblasts as osteoblast need their cell membranes and lipid rafts which are all built by cholesterol leading to increasing bone mass
Don't listen to the media telling you cholesterol is bad and start eating a fuck ton of eggs
https://pmc.ncbi.nlm.nih.gov/articles/PMC9399501/
Number 6: Exposure to blue light
Some of you have probably heard about this but I will break it down for you
When you doomscroll social media or even this forum when its dark outside or before you go to sleep your body suppresses melatonin since blue light isn't natural and the red light from the sunset told our body to relax all being part of the circadian rhythm
Melatonin does't just regulate sleep but its also a bone signaling molecule in regulating bone remodeling, supporting osteoblast as well as protecting against bone loss
Therefore being on any screen at night will tell your body to stop regenerating and this includes bones
https://pubmed.ncbi.nlm.nih.gov/35488985/
I've been told to tag you @Randomized Shame
Everyone seems to be raving about bone mass and bone density since they believe its the magical component which will make them ascend
There are several threads on this forum for gaining bone mass but they always miss something out
Now what no one talk about is
HABITS THAT KILL BONE DENSITY
There are several habits which many people do on a day to day basis raping their looks they do not even know about
Don't worry I'm here to save you
Number 1: Too much Caffeine
If your on a cut to leanmaxx or a avid gymcel then the chances are high that you consume a lot of energy drinks
You may believe they are a God send giving you energy whilst suppressing appetite
However caffeine will increase calcium excretion in your urine since you are pissing too often
This means you are flushing calcium which is vital to bone growth and health down the toilet
This is especially a problem if you are not supplementing it or prioritizing it
https://pubmed.ncbi.nlm.nih.gov/33852164/
Additionally
Adenosine is an underrated molecule that isn't talked about enough
It acts by signalling to help regulate activity for bone forming and bone resorbing cells by binding to specific cell-surface receptors
Once these receptors are activated they: increase osteoblast differentiation, promote collagen production and enhance overall bone formation all crucial to someone wanting to ascend
However caffeine occupies these receptors meaning adenosine cannot bind therefore all the benefits previously listed can't be utilised
Number 2: Calorie Deficit
Anyone in a calorie deficit for a long time even clean eaters are suppressing estrogen and IGF-1, two hormones essential for bone remodeling and therefore your bones won't be growing
I'm not telling you to gymcel bulk and get fat but try to eat at maintenance if you need to cut make sure its not in puberty or for too long of a period.
If you have been restricting calories especially essential micro nutrients then you are stopping ur bones from growing
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/DC32D800DAEE078A2D61B3D9D2227EBA/S0029665106005192a.pdf/symposium-on-nutrition-and-health-in-children-and-adolescents-session-1-nutrition-in-growth-and-development-nutrition-and-bone-growth-and-development-a-meeting-of-the-nutrition-society-hosted-by-the-i.pd
Number 3: Excess Oxalates
Whilst the media tells us that foods such as almonds, spinach and greens are nutrient dense they aren't perfect
They are all very high in oxalic acid
They will bind to calcium or other minerals in your body making the calcium unavailable for bone use since the
Whilst I'm not telling you to completely cut out vegetables as I know this is very difficult for people living with their parents please make sure they are at least cooked before you have vegetables
https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t5
Number 4: Air Refresheners and Scented Candles
These contain volatile organic compounds (VOCs) which raise oxidative by disrupting the body's natural antioxidant defense stress and suppress osteoblast genes
Oxidative stress disrupts the balance between bone building osteoblasts and bone resorbing osteoclasts. Osteoclast will be more prominent which are cells that break down bone rather than osteoblast are bone building cells
Therefore there will be a imbalance of bone absorption with bone resorption exceeding bone formation leading to a net bone loss
Studies even show people living in polluted cities have measurably lower bone density even after adjusting for lifestyle
https://pmc.ncbi.nlm.nih.gov/articles/PMC11375301
Number 5: Low Cholesterol
Oh but the media tells me cholesterol is bad and I should avoid it
Cholesterol is the raw material for vitamin D and testosterone, all key to bone metabolism
Therefore low cholesterol can quietly suppress osteoblast activity by the reduced hormones caused by low cholesterol grow weaker bones or grow them slower
Additionally cholesterol is needed to form new cell membranes of osteoblasts as osteoblast need their cell membranes and lipid rafts which are all built by cholesterol leading to increasing bone mass
Don't listen to the media telling you cholesterol is bad and start eating a fuck ton of eggs
https://pmc.ncbi.nlm.nih.gov/articles/PMC9399501/
Number 6: Exposure to blue light
Some of you have probably heard about this but I will break it down for you
When you doomscroll social media or even this forum when its dark outside or before you go to sleep your body suppresses melatonin since blue light isn't natural and the red light from the sunset told our body to relax all being part of the circadian rhythm
Melatonin does't just regulate sleep but its also a bone signaling molecule in regulating bone remodeling, supporting osteoblast as well as protecting against bone loss
Therefore being on any screen at night will tell your body to stop regenerating and this includes bones
https://pubmed.ncbi.nlm.nih.gov/35488985/
I've been told to tag you @Randomized Shame
