The following Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Lehman.

Eight primal rules for building better bones.

Strip away the skin, fascia, muscles, organs, and blood vessels of a human, and you're left with the bones.

The foundation providing passive structural support.

Many people accept that we can affect and even control the health of the rest of our tissues. Muscles? Just lift.

Cardiovascular system?

Do some cardio and lose weight.

Teeth? Stop sugar.

But bones just wear down the older you get.

Everyone knows it.

And sometimes bones just break.

There's nothing you can do to prevent it and nothing you can do

to improve your healing except weight and hope. If you want stronger bones, you'll need some

pharmacological assistance provided by a white coat-clad adult wielding a prescription pad.

But bones aren't inert. They're living metabolic tissue, and although we can't tell them what to do directly, they

grow or diminish in response to the signals we send.

What kind of signals should we be sending?

Number one, lift hard and move quickly.

Bones respond to intensity, forceful impacts, heavy weights, high mechanical

loading. These are a few of your osteoblasts' favorite things. Their unmistakable signals that

trigger your bones to begin fortifying themselves. In one study, researchers attached activity

monitors to the hips of adolescent boys and girls.

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