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The mailbag was full.
You wrote in all week. Most of the notes asked about two things: the hop and the cell. So I pulled both trials back out and read them line by line.
I pay north of $20,000 a year for the deep research that hedge funds buy. Plenty of it goes in the bin… what held up is below.
Only three notes made the cut.
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// Mailbag: The Hop
“Do I have to hop every day? Three days a week is all I can face.”
Dave, 67
Good news on that one. A team at Loughborough ran the test. Sixty-one women hopped on one leg for six months. Some hopped two days a week. Others went four. A third group hopped all seven.
The two-day group gained nothing at the hip. Four days a week bought a small gain. Seven days won by a wide margin… twice what four days gave. So the dose stays small. But it wants to be daily.
HOP DAYS: 2 / 4 / 7 · HIP BMD GAIN: 0.0% / 0.9% / 1.8%
→ Source: Bailey & Brooke-Wavell, Bone, 2010
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// Mailbag: The Fruit
“Can I skip the pill and just eat the fruit?”
Ellen, 58
It comes down to your gut bugs. They turn the fruit into urolithin A. About four in ten adults host the bugs that do the job well. Half of us make close to none. Nothing in how you feel will tell you which camp you sit in.
A urine test can sort that out. Or you can buy the made form and skip the odds. Fruit is good for you either way.
STRONG CONVERTERS: ~40% · MAKE NONE: ~50%
→ Source: Trends in Food Science & Technology, 2024
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// Mailbag: The Cell
“Is there a way to build cell energy with no pill at all?”
Tom, 71
Yes, and the trial on that is a good one. Mayo Clinic put 72 adults through twelve weeks of hard cycling. Half of them were aged 65 to 80. That older group came out with 69% more peak output from the cell. Young riders gained 49%. Age was the edge here, not the brake.
Weights built more mass. The bike built more power in the cell. Both help, so my own week holds room for each.
AGE 65 TO 80: +69% · AGE 18 TO 30: +49%
→ Source: Robinson et al., Cell Metabolism, 2017
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// Reader Spotlight
TEN HOPS BY THE KETTLE
Bruce, 69, wrote in from Kent. He read the hop piece and began that same night. His trick was to tie it to the kettle. Ten hops on the left leg while the water boils. Then ten more on the right on the way back.
He does it barefoot on the kitchen tile. Four days in, he feels nothing at the bone. That part takes months. What he can feel is the habit locking in… and that is the bit most people miss.
I hop by the kettle too. My run is at three weeks.
TRIAL DOSE: 50 hops a day · TERM: 12 months
→ Source: Allison et al., Bone, 2013
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Keep the notes coming. I read all of them, and the sharp ones steer what I dig into. Ellen sent me back through four papers before I trusted her number.
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