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✦ New Frontier Of Your Mind ✦
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Bone is not stone.
It tears itself down and builds itself back… year after year.
A protein called sclerostin holds the brake on the building crew.
Take that brake off… and the crew gets to work.
Three parts of your frame are on the bench right now.
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// Quick Check
First reaction?
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// Body Hack
Lift Heavy, Land Hard
Belinda Beck’s team at Griffith put 101 women through eight months of it. All were past menopause with thinning bone, average age 65.
Two sessions a week, thirty minutes each, supervised.
Five sets of five on the deadlift, the overhead press and the back squat, at 80 to 85% of a one rep max. Then jumping chin-ups, landing hard off the bar.
Spine bone rose 2.9%, against a fall of 1.2% in the control group. The femoral neck held at plus 0.3%, against minus 1.9%.
One injury across the trial. A mild back strain, and the woman missed a week.
| 01 |
Find a coach who can teach the deadlift and the squat properly. |
| 02 |
Build to five sets of five, heavy enough that five is the limit. |
| 03 |
Add a hard landing off a chin-up bar, if your joints allow it. |
| 04 |
Twice a week, thirty minutes, and no more than that. |
| 05 |
The trial screened out heart and joint trouble. Get cleared first. |
A later run by the same group got a smaller gain, at 1.9% against 0.1%. No outside team has repeated it yet.
↗ Source: Watson, Journal of Bone and Mineral Research, 2018
↗ Source: the erratum, same journal, 2019
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// The Pivot
Your frame answers to load
Antibodies and cell therapy want a clinic. A barbell wants a Tuesday.
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// BoneSwitch
Sclerostin tells bone to stop building. An antibody takes that message away.
In 7,180 women past menopause, a year of it held new spine fractures to 0.5%. On placebo the figure was 1.8%.
Spine density ran 12.7% above placebo across that year.
A second trial trained it on 4,093 women who had already broken something. Spine fractures came in at 6.2% against 11.9% over two years.
But serious heart events ran 2.5% against 1.9% in the first year. The label carries a boxed warning, and the course stops at twelve doses.
One later paper calls that gap chance, and a cohort study in the clinic found no rise. The warning stands either way.
↗ Source: Cosman, New England Journal of Medicine, 2016
↗ Source: Saag, New England Journal of Medicine, 2017
↗ Source: the FDA label, DailyMed
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// KneeGrow
Cartilage carries no blood supply, so it does not mend itself.
Surgeons take a patient’s own cartilage cells, grow them on a membrane, and lay that into the hole.
A trial of 144 knees ran it against microfracture, the standard scrape.
Five years on, pain and function still favoured the grown patch.
The scans tell a flatter story. Both groups filled the defect, and neither filled it better.
So the knee feels better. Proof of new cartilage is not there.
↗ Source: Brittberg, American Journal of Sports Medicine, 2018
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// Your Pick
Which part of your frame worries you most?
Pick one and hit send.
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Most advice on the frame stops at calcium.
I spend more than $20,000 a year on private research… the sort hedge funds pay for. Walled off from the public.
Then I read the paper under the headline.
One release said structural tendon regeneration. The paper said rabbits.
My own bar sits at five by five on a Tuesday and a Friday. One man, and no scan to show you.
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// Talk To Me
What would get you under a barbell?
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Stay primal,
Dex
Primal Code
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