The research these programmes are built on

The two bone programmes are built on the work below. This page says what each study actually measured, and where it stops.

The other four programmes are not on this page, and that is a statement about this page rather than about them: what they are built on is written out on their own letters, in the paragraph making the claim, where you are reading it.

That last part is the point. A study can be real, well run and widely cited, and still not say the thing a sales page wants it to say. What follows is written so you can check.

Why bone needs load, and how much

Bone responds to strain above a threshold, and does very little below it. That idea is Harold Frost's mechanostat (Frost HM, 1987), and it is the reason this is a lifting programme rather than a walking one: bone adapts to forces meaningfully larger than the ones it already meets every day.

Walking is worth doing for a long list of reasons. It is not a bone stimulus for somebody who already walks, because her skeleton adapted to her own body weight decades ago.

The trial the Threshold Protocol is adapted from

LIFTMOR randomised postmenopausal women with low bone mass to eight months of high-intensity resistance and impact training, twice a week, and reported gains in bone mineral density at the spine and hip against a control group (Watson, Weeks, Weis, Harding, Horan and Beck, Journal of Bone and Mineral Research, 2018).

What it does not say, and what matters if you are deciding:

Every set was supervised. Every woman trained under direct supervision, twice a week, for eight months. This app is not that, and no app is. What a supervisor catches by looking at you has to be caught here by asking you instead, which is what the screening questions and the stop conditions are for, and it is why some people are refused at the door.

It was one trial, in one population. Postmenopausal women with low bone mass, not everybody, and not people with the conditions the screening routes out.

Bone moves in scans, not in weeks. The changes were measured over eight months. Nothing you feel in the first month is a bone result, and any page that suggests otherwise is selling you something.

Why the spine programme is a different programme

The Upright Protocol exists because the answer above is the wrong answer for some people, and giving it to them anyway is the harm this business is most careful about.

Sinaki and Mikkelsen followed postmenopausal women doing two different kinds of back exercise and reported considerably more vertebral fractures in the group doing spinal flexion than in the group doing extension (Sinaki and Mikkelsen, 1984). It is an old study and a small one. It is also still taught, and it is the reason a spine that has already fractured is not loaded the way a healthy one is.

So a woman whose scan is thinning and a woman whose spine has already broken get different programmes, with different mechanisms and different promises. The screening decides which, and it will refuse a sale rather than route somebody wrong.

What none of this proves

It does not prove you will not break a bone. Nothing here promises that, because no exercise programme can. Bone density is one factor among several, and the studies above measured density and strength rather than a lifetime of outcomes.

It does not replace your doctor, your scan, or your medication. Nothing on this site tells anybody to change a medication. That includes stopping one, starting one, or altering a dose.

It is not a claim about your particular body. A trial reports what happened on average to a group. You are not the average of that group, and the honest version of what these programmes offer is a well-reasoned protocol built on the best evidence available, not a prediction about you.

Every claim, in one list

Each sentence on this site that asserts a health outcome, cites research or describes a mechanism is marked in the source and collected into a register. It exists so that the claims can be reviewed as a set, by somebody qualified to review them, rather than found one page at a time.

If a claim on any page here does not match the study behind it, that is a mistake worth telling us about. Write to support@latticehealth.online.