while you are unable to directly create more osteoblasts (bone building cells) you must create the right conditions for them to be created in for bone growth leading to osteoblasts and osteocytes.

if your not nd osteoblasts are your bone building cells

osteocytes are old osteoblasts in the bone

osteoclasts break down your bone

so what you need to do is increase osteoblast activity which creates osteocytes activity while decreasing osteoclasts

But How?

osteoblasts are formed from mesenchymal stem cells (basically bone marrow) which are turned into osteoproginators forming osteoblasts

Stem Cell Stimulation

the first way to increase osteoblast production is through the stimulation of mcs stem cells through the Wnt pathway. This is the main cause of osteoblast formation and an increase in transcription factors in Runx2 and Osterix will increase this. the main way to boost these factors is via weightlifting and plyometrics which directly activates the Wnt/beta-catenelin pathway. In addition the most vital vitamins and minerals needed to support this is Vit D3 with calcitriol enhacing runx2 expression, calcium and phosphorus as they regulate transcription factors. In addition Wnt rewires your cell metabolism to fuel growth. If your Wnt is blocked your bone formation will collapse

https://link.springer.com/article/10.1038/s44319-024-00237-z

Bone Morphogenetic Proteins (Bmps) are the instructions as to why your bones grow they way they do with bmp2 4 and 7 being the most useful. They are released after exercise and latch onto mscs and maintain stem cells + differentiate osteos

What To Do

Lift Heavy around 80% of 1 rep max is optimum

Sprinting -

https://pmc.ncbi.nlm.nih.gov/articles/PMC11315333/#sec013

not discussing peptides however bone growth ties with igf-1

How TO Kill Bones

weed smoking

drinking

being a lazy fuck

not getting enough sunlight