By the numbers, weightlifting is thriving: The 2023 World Weightlifting Championships hosted more competitors than in any year prior. A few weeks after that, Bulgarian prodigy Karlos Nasar set social media ablaze with his 223-kilogram clean & jerk world record at the IWF Grand Prix II. An Instagram post documenting the lift has since racked up well over 20 million views — not a bad haul for a small sport. And the 2024 Olympics are on the horizon. 

But if you’re a fan, watching weightlifters perform with the barbell over the last two-ish years has been a mixed bag. While there are certainly moments of fist-pumping, stadium-thumping exhilaration, you’d be hard-pressed to find those Nasarish thrills in, like, half of all of weightlifting’s classes in 2024. 

There’s a talent drought plaguing parts of the sport, while athletes in the “Paris categories” are producing either the snooziest or most awe-inspiring lifting you can imagine. And the pathway to the 2024 Olympics, once assumed to be weightlifting’s swan song at the Games, is at least partly to blame. 

[Related: 2024 IWF World Cup Preview]

How an Athlete Gets to Paris (2024)

Since 2012, weightlifting’s presence at the Olympic Games has diminished, and diminished, and diminished. Cuts to athlete quotas — and even the excision of entire weight classes — are among the sanctions levied by the International Olympic Committee (IOC) toward the International Weightlifting Federation (IWF) for its ineffectual approach to policing performance-enhancing drug use. 

At the 2012 Olympic Games in London, 260 weightlifters performed on stage across 15 weight classes. In Paris, 120 athletes will compete in 10 weight classes. There will be fewer weightlifters in Paris than at any Games since 1956.

“The best weightlifters in the world all want to go to the Olympics,” says Seb Ostrowicz, founder of Weightlifting House, whose media outfit broadcasts international weightlifting events on behalf of the IWF. “They’ll find a way to gain or lose the weight to get into an Olympics class if they have to.” 

When the Paris classes were confirmed in early 2022, Olympic hopefuls began migrating out of their “home” divisions and into the ones that will be held in Paris, like the Men’s 89-kilogram, where Nasar currently reigns. 

And while a fan of weightlifting can get to Paris with a plane or train ticket, career weightlifters need to: 

1. Attend five major international competitions, including two specific mandatory events.
2. Rank in the top 10 in the world in a Paris-recognized weight class when the qualification period concludes in late spring.

Weightlifting hasn’t had such a straightforward pathway to the Olympics in its modern history. There are technicalities and nuances to the rules, but all a weightlifter really needs to secure their slot in Paris is one damn-good day on the platform. 

[Related: Why Can’t North Korea Compete in Weightlifting at the 2024 Olympics?]

There Are Too Many Bomb-Outs…

At a glance, you might think that such a do-or-die qualification system would make weightlifting more fun to watch, and it has — at a cost. “The Olympic categories have, at their best, world records. At their worst, there are more bomb-outs than anyone has ever seen, and there’s not much in between,” says Team USA athlete and 2021 World Champion Meredith Alwine. “Medals are irrelevant.” 

Instead of cultivating a fiery, competitive atmosphere at big meets, the Paris system incentivizes countries to send their would-be Olympians to weigh in, take one or two shots at a big Total, and pay little heed to much else.

Not every country has embraced the go-big-or-go-home game plan to the same degree, but Ostrowicz notes that it is the prevailing strategy for teams like Italy: 

“The Italians open too heavy, in many cases … they’re super aggressive with their attempt selection. They load what they need to break into the top 10, try to lift those numbers, rinse, and repeat.” 

At the 2022 World Championships, the Italians only registered 13 successful lifts out of 42 attempts. Flash forward to 2024, and weightlifting scoreboards all over the world are running red as athletes make desperate bids to secure their Olympic slots. 

This big-Total-or-nothing approach isn’t how weightlifting teams have historically approached important competitions. Coaches and athletes alike regard a “six-for-six”, no-miss performance as the gold standard because it builds confidence and consistency, which mattered more in years past. 

It’s disheartening to attend (or watch online) a big weightlifting event to support your favorite athlete, only to watch them bomb out during snatches and then withdraw before clean & jerks even begin. 

Sportsmanship is upheld better in the non-Olympic categories…

This phenomenon is only worsening as the path to Paris narrows. At this year’s Asian Championships in the Men’s 102-kilogram division, only eight out of 39 clean & jerks were successful. The athletes aren’t to blame — they’re playing a high-stakes card game as efficiently as possible. Go all in or fold.

Some weightlifters thrive under this sort of pressure, but Alwine isn’t pleased by the impact the Paris qualification system has had on prestige competitions. “Who wants to watch half a session bomb because they’re opening with as much weight as they’ve ever lifted?” she remarks. 

“Sportsmanship is upheld better in the non-Olympic categories, where placement and medals still matter.”

[Related: 5 of the Best Weightlifting Battles of All Time]

…And Too Few Competitive Weight Classes

The IWF and IOC playing Jenga with the sport’s bodyweight categories, plugging some in and pulling others out between every Games, sucks bigtime for the athletes and for the fans who show up to watch 100% of a competition, not half of one. 

In the year-ish before the Paris Games, half of all weightlifting’s divisions have become graveyards of talent as athletes congregate in the 10 Olympic classes. Some competitors lose more weight than they’d like; others struggle to bulk up. For fans who follow weightlifting events from start to finish, it’s become feast or famine.

There’s also a gulf between the capabilities of athletes in the Paris classes and the non-Paris classes. At last year’s World Championships, Women’s 87-kilogram gold medalist Lo Ling-Yuan Totaled 36 kilograms less than the 81-kilogram winner, Liang Xiaomei, even though heavier athletes are almost always stronger than lighter ones in absolute terms.

This kind of thing is happening in both Women’s and Men’s weightlifting. Two of the best 109-kilogram men in the world, 2020 Olympic Champion Akbar Djuraev and two-time (2018, 2019) World Champion Simon Martirosyan, are making Paris runs in the 102s and +109s, respectively. 

Want to see a new Men’s 109-kilogram world record after three years of its best performers abandoning the class? Fat chance:

The winning 109-kilogram Total at Worlds in 2023 was 415 kilograms, five years after Martirosyan set the world record with 435. Unless the 109s are elected for the 2028 Olympics, nobody is touching his record. 

So for fans who yearn to see history made and world records fall, what’s the incentive to keep up with a non-Paris-recognized weight class? Unless your favorite weightlifter is sticking it out in the Women’s 64s or Men’s 96s, there really isn’t one. It’s like going to the NFL playoffs and then watching an AFL game right after. If you like football, it’s still football, but seeing the two games back-to-back is deflating.

[Related: How an Unexpected Phone Call Might Get 36-Year-Old Caine Wilkes Back to the Olympic Games]

Bright Spots & a Brighter Future? 

The IWF and IOC have done weightlifting — athletes and fans alike — a disservice with the Paris qualification system. Instead of the world’s best weightlifters spreading evenly across a range of body weights, they corral into the few categories allowed at the Olympics.

In the Games categories, spectators are treated to bold but reckless lifting, plenty of pre or mid-competition withdrawals (since all you have to do to “attend” an IWF qualifier is weigh in and not even pick up a barbell), and fewer white lights. 

In the non-Games divisions, there’s still plenty of good lifting for diehard fans. But the bleak bit is you probably won’t see a new world record in the Women’s 55-kilogram or Men’s 96-kilogram anytime soon — unless the IOC decides to showcase those events in 2028. 

Still, there are bright spots in the murk. Ostrowicz notes that the current Olympic qualification procedure means that fans tend to see their favorite athletes compete more regularly than in years past, though “…it comes at the cost of them not necessarily putting up their best performance.” 

And to its credit, the Paris system is digestibly straightforward. Viewers can appreciate the stakes when they’re at their highest: Moments when an athlete must throw themselves under that third snatch or clean & jerk to make the exact Total they need to realize their Olympic dreams.

[Related: The Best Pre-Workout Supplements You Can Buy]

After the Olympic torch is doused in Paris, the IWF, once again, has its work cut out. If more of the sport is to be worth watching, more weight classes need to be confirmed for the next Olympics. For that to happen, the IWF brass must continue the bureaucratic momentum they’ve built in recent years.

But until then, anyone who supports weightlifting as a spectator must be prepared to support all of its athletes, not just the Karlos Nasars of the world who ink fresh records on a regular basis. The non-Paris classes still put on good sportsmanship, even if the weights lifted are a bit underwhelming.

Bottom line; there’s more weightlifting now than ever before, and more weightlifting is better than less. But it’s not all of the same quality. And the fans, whose devotion buoys the sport in the first place, are the ones ultimately stuck holding weightlifting’s (mixed) bag. 

Editor’s Note: BarBend is the Official Media Partner of USA Weightlifting. The two organizations retain editorial independence unless otherwise specified on specific content projects. 

Featured Image: Prostock-studio / Shutterstock

January 30, 2024

Envision a body part vast enough to encircle the globe, yet so thin it’s microscopic. Now, imagine a tiny molecule — that earned scientists a Nobel Prize for its discovery as a biochemical messenger — optimizing blood flow, appearing and disappearing in a blink. 

You’ve just met the dynamic duo: the endothelial glycocalyx (EGX) and nitric oxide (NO) — the unsung heroes of vascular function.

Your body is a symphony, and the conductor orchestrating this harmonious masterpiece is your vascular system. It’s your literal lifeline, but most people never think about it, even though ignoring it can result in catastrophic health issues.

Today, I’m taking you on quite a journey to help you fully understand the EGX, nitric oxide, and the vascular system. By the end of this article, you’ll discover vital health-optimizing insights like:

• The reason your vascular system acts as your body’s maestro
• The pivotal role played by the endothelial glycocalyx
• The significance of nitric oxide
• How to harness nitric oxide for optimal vascular (and overall) health

Ready to dive in?

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What Is the Endothelial Glycocalyx?

The endothelial glycocalyx (EGX) is a dynamic, responsive structure that acts as the first line of defense for your endothelium — a large organ vital for keeping your blood flowing. The EGX is made from a delicate mesh of proteins and sugars. Microscopically thin, it determines what gets into your endothelium and stays in the bloodstream. That means the nutrients you consume reach their destination while keeping harmful substances at bay. It also plays a crucial role in blood clotting, responding to vascular insults, and maintaining vessel health.

Now here’s what you need to know from a practical point of view: The EGX, despite its resilience, is vulnerable.

It’s all too easy to stress this vital structure, and that can lead to a cascade of health issues. The trouble is, you can’t feel if your EGX is going down. You’ll only know about it when you run into serious problems with your cardiovascular health. 

However, when you take proper care of this essential structure, you can look forward to:

• Improving nutrient delivery from the food you eat and the supplements you invest in
• Enhancing blood circulation — think about fitness and your sexual life
• Fortifying your natural defenses against disease

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Your Vascular System: A Quick Tour

In this section:

• Discover more about the arteries, veins, and microvasculature
• Meet the EGX and uncover how it works
• Understand why the EGX matters

To comprehend how crucial this minuscule structure is, you first have to take stock of the vascular system itself. The organs, function, and action in your body depend on the blood flowing around it, which relies on a healthy EGX. 

I’ll start with the arteries and veins, which is what comes to mind for most people when they think of their vascular system. 

• Arteries are the freeways of your blood’s transport system. They do the critical job of transporting oxygen-rich blood from the heart to various body tissues. This process is pivotal for delivering nutrients and maintaining blood pressure. 
• Veins return deoxygenated blood to the heart (sans pulmonary veins, which carry oxygenated blood). Veins are less muscular than arteries. A unique feature of veins, particularly in the extremities, is the presence of valves. These valves are incredibly important, because they prevent the backflow of blood, ensuring that it all heads in one direction toward the heart.

Picture your arteries as the powerhouse offensive team, delivering that precious, oxygenated blood exactly where it needs to be. Now, your veins? They’re the defensive line, diligently sending deoxygenated blood back to the heart, ensuring the whole cycle stays in perfect harmony. 

But here’s the kicker — neither team likes disruptions, meaning it’s ridiculously easy to mess with your arteries. Indulging in that second piece of cake or the wrong kinds of fats, sitting on the couch for too long, puffing away on cigarettes, and letting stress run wild are all villains in artery health. 

Yet, as I mentioned previously, inside every artery and every vein, is the EGX — the ultimate MVP. I’ll be taking a closer look at that in a minute, but first, let’s take a deeper dive into the vascular system. 

Your 60,000-Mile-Long Vascular System

The total network of all blood vessels in your body extends an astonishing 60,000 miles — a distance that is equal to more than two trips around the Earth.

Think about your microvasculature as tiny roots growing intuitively in the areas where more oxygen and nutrients are needed. 

Comprising the tiniest blood vessels found throughout your muscles, tissues, and organs, particularly in your eyes, kidneys, brain, sexual organs, and extremities, this intricate network undergoes constant renewal through angiogenesis, where new blood vessels form and old ones fade away. This perpetual cycle represents a vital exchange between your bloodstream and the entirety of your body. Notably, this process proves invaluable in healing tissue injuries and responding to low oxygen levels.

Every blood vessel in the body — from your arteries to your microvasculature — has a single-cell lining called the endothelium which is the final point of control for the exchange of substances between the blood and the rest of the body. 

On top of the endothelium lies the vascular system’s hero, the EGX.  

The Body’s Bouncer: Your EGX

The EGX is a thin, delicate, mesh-like layer with a variable thickness typically ranging from 0.5 to 5 micrometers. It’s a complex matrix composed of the following proteins and carbohydrates: 

• Glycoproteins: Glycoproteins, like syndecans and glypicans, are molecules combining both carbohydrates and proteins.
• Proteoglycans: Proteoglycans are core proteins attached to glycosaminoglycan chains (GAGs) such as heparan sulfate, chondroitin sulfate, and hyaluronic acid.

Picture a dense, gel-like layer sitting between the flowing blood and the inner wall of the blood vessels. The EGX regulates the flow of blood through those vessels, including the microvasculature. 

As far as your vascular health is concerned, the EGX is where the action begins, but it serves multiple vital functions, such as: 

• Barrier function: The EGX regulates the passage of stuff that’s in your blood through to the endothelium and onwards into your tissues. It’s a semi-permeable barrier, meaning that it lets some things in while keeping others out. 
• Anticoagulant support: The EGX houses some important molecules that support a healthy response to blood clotting.
• Antioxidant storage: You may think of antioxidants as something you get from food or supplements. Did you know your body produces its own antioxidants to fight free radical damage? One of the most important antioxidants is superoxide dismutase (SOD), which lives right there in your EGX.
• Nitric oxide: This is a big one. There’s a mesmerizing process whereby the EGX senses changes in the flow of blood, and responds by triggering the production of nitric oxide. In a moment, I’ll explain just how important that tiny molecule is for your everyday health. 

Let’s explore a few of these EGX functions more deeply for a closer look into why the EGX is vital for optimal health.

The “Smart Barrier”

As I’ve mentioned, the EGX functions like an intelligent sieve. It allows the right molecules through while keeping others in the bloodstream.

Some of the stuff that gets held off are harmful microorganisms and toxins that may be swept along by your blood. There are also proteins in the blood that have no business passing through the endothelium into your tissues. The EGX blocks them, too. On the positive side, the EGX allows the oxygen and nutrients that are essential for the life of your organs and tissues. You may have heard of leaky gut — the EGX helps prevent leaky blood vessels.

The traffic through the EGX is two-way, so it also allows your body to release metabolic waste into the bloodstream where it can be carried onward to be processed and eliminated — for example, CO₂, which is constantly produced by your body’s metabolism and needs to be released.

I hope you’re beginning to see just how important the EGX is for your health. To discover more insights about the EGX, check out my podcast with cardiologist Jack Wolfson. 

The EGX and the Antioxidant Superoxide Dismutase (SOD)

I’ve mentioned that the EGX hosts SOD. This powerful enzyme converts a free radical called superoxide into less harmful substances. The upshot is a reduction in oxidative stress, providing critical protection for your endothelial cells. 

SOD also preserves nitric oxide availability. You’ll see soon enough how critical NO is for your health and why the presence of SOD in your glycocalyx is an enormous deal.  

A Bigger Picture: How the EGX Plays Out in Your Entire Body

So, what does all this talk about the EGX mean on a practical level? 

Let’s break it down on several fronts:

• Heart health: Like every organ, the heart is supported by a massive network of tiny blood vessels. The health of this network is pivotal in ensuring that the heart receives the necessary nutrients and oxygen while efficiently removing waste products. Discover more about the heart in my podcast with Dr. Tom Cowan. Also, be sure to hear my wide-ranging conversation on heart disease with Stephen Hussey.
• Brain health: You won’t be surprised to learn that the EGX plays a vital role in brain health. Brain microvasculature is crucial for neuronal function as it delivers oxygen and essential nutrients to brain cells. At the same time, it efficiently clears metabolic byproducts and carbon dioxide (CO₂) from the brain, ensuring a clean and healthy environment for neurons that is free of toxins, pathogens, and unwanted intruders. 
• Kidney Health: Your kidneys, dependent upon a healthy vascular system, are the guardians of healthy blood, filtering about 50 gallons a day. They also regulate your blood pressure, so saying your life depends on healthy kidneys is no exaggeration. The kidney microvasculature also manages your blood pressure through a mechanism called RAAS (renin-angiotensin-aldosterone system). The microvasculature in the kidneys is essential for filtration, nutrient reabsorption, waste secretion, and blood pressure regulation. 
• Sexual Health: For men, erections occur when the penile microvasculature dilates, meaning the blood vessels widen to allow increased blood flow. The health of the endothelium, the single-cell interior wall of the blood vessels, is essential in maintaining this function. The endothelium, in turn, needs a robust EGX. Women experience microvasculature’s significance as clitoral and vaginal blood flow, which increases during arousal. This leads to clitoral erection and it also enables vaginal lubrication, both key for sexual arousal and comfortable intercourse. On the flip side, challenges with microvasculature are closely linked to sexual problems and can indicate serious health issues.

Clearly, microvasculature is essential for your heart, brain, kidneys, and sexual health — and those are just a handful of crucial examples.

Now, let’s switch gears and discuss one of my favorite topics: nitric oxide (NO). This really deserves a whole article of its own, but let’s take a look at the essentials. 

Nitric Oxide — The Mighty Molecule for Vascular Health

In this section:

• Discover the key roles of nitric oxide (NO)
• Understand how your body produces NO
• How NO connects to the EGX
• What happens when NO is in trouble

As well as providing a “smart barrier” between the flowing blood and the rest of your body, the EGX triggers the production of nitric oxide, a gas that is generated and then dissipates within the blood vessels. NO plays a truly decisive role in all sorts of physiological processes in your body, with implications for vascular health, neurological function, immune response, and more. 

Your body is in constant conversation with itself, and you could think of NO as a major part of the messaging network making that possible. 

Known as a “signaling molecule,” NO carries messages around the body, triggering processes to happen as needed. 

Here are some of the key roles of NO:

1. Vasodilation: NO relaxes smooth muscles — the tiny muscles surrounding your arteries and arterioles. This leads to the dilation of blood vessels (vasodilation), enabling healthy blood flow. 
2. Blood pressure regulation: By modulating vascular tone — the degree of constriction or dilation of blood vessels — NO is essential to maintaining normal blood pressure.
3. Neurotransmission: Up there in your brain, NO serves as a neurotransmitter, and it’s important for a range of neural processes, including memory, learning, and pain perception.
4. Response to vascular insults: NO is an important player in vascular wall remodeling, thrombosis, and enzymatic production.

As for the vascular system itself, NO is crucial for maintaining the health of the endothelium, the inner lining of blood vessels. You may have heard of “stiffening of the arteries” — which is as terrible as it sounds. NO helps keep your blood vessels elastic, which is essential for responsive blood flow and healthy variations in blood pressure. NO also improves blood flow to muscles when they’re hard at work. And, as many people now recognize, NO is critical for sexual health because of its role in widening the vessels to allow more blood to flow. 

Probably less widely recognized, NO levels have important implications for aging because age-related vascular changes are a key factor for longevity and healthspan.

When NO Is in Trouble

The trouble with NO is its incredibly brief lifespan, just two to six milliseconds. NO’s short lifespan makes sure its actions are highly localized, so you get targeted vascular responses wherever they’re needed. This is crucial for the quick adjustment of blood vessel diameter because you need a dynamic response to changing oxygen and nutrient demands in different body parts. 

The now-you-see-me, now-you-don’t nature of NO has consequences. 

It means your body needs to maintain non-stop production. If that falters, you’ll start losing all the benefits of great blood flow. 

There’s another problem. NO production decreases with age — dramatically. That’s because of the decline in that enzyme I mentioned earlier: endothelial NO synthase (eNOS). 

If you’re going to address the vascular health concern of nitric oxide production effectively, you need to understand how NO is produced to optimize its availability. It turns out that nitric oxide is generated in your body through multiple pathways. 

PATHWAY 1: ENDOTHELIAL NO

NO is produced in the endothelium in response to the shear stress of flowing blood, a mechanical function triggered by the EGX. Several enzymes get involved, the principal being endothelial nitric oxide synthase (eNOS). This pathway produces nitric oxide right in the blood vessels.

Now, here’s an important and little-known point to note: the endothelial pathway of NO production depends on another character, hydrogen sulfide (H2S), which protects the normal functioning of eNOS. H2S, like NO, also serves as a messenger molecule and vasodilator.   

PATHWAY 2: DIETARY NO

The second pathway for NO production takes place in the mouth and gut. It’s called the nitrate-nitrite-nitric oxide pathway, which follows these steps:

1. It all starts when you consume inorganic nitrate, which is mostly found in beets and green leafy vegetables.  
2. Circulating nitrate is transported into the saliva gland and concentrated in the saliva. 
3. When it gets secreted in the mouth, nitrate in the saliva is reduced by specific bacteria to nitrite. 
4. Nitrates in the stomach can also be converted to nitrite.
5. Once in the stomach, part of the nitrite is chemically reduced to nitric oxide.

By the way, one implication is that you need to watch out for the healthy bacteria in your mouth. Be aware that mouthwash kills these bacteria, interfering with your NO production. Untreated periodontal disease also raises vascular risk.

The endothelial glycocalyx and nitric oxide demonstrate that the vascular system is a miracle of interacting components and processes, operating all day and night to keep you alive and well.

But not without its challenges, which I’ll cover one by one. 

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The Problem: Your EGX Is as Fragile as It Is Astonishing 

Almost every problem in the vascular system — whether in the arteries, veins, or microvasculature — begins with the EGX. 

As two researchers put it: “Damage to the glycocalyx precedes vascular pathology.”

When it’s under attack, the EGX begins shedding its components into the bloodstream. That protective barrier collapses and the endothelial cells are directly exposed to the flowing blood, with all its contents good and bad. This is exactly what you want to avoid. 

Several factors, including internal sources within the body, external exposures, and personal behaviors, can contribute to the degradation of the EGX.

• Oxidative stress: Excess reactive oxygen species, which are unstable molecules that can damage cells, harm the components of the EGX.
• Unstable blood sugar levels and excess salt: Having too much glucose in your blood will speed up the deterioration of the EGX, as will elevated sodium levels.
• Cholesterol: High levels of low-density lipoprotein (LDL — also known as “bad cholesterol”) can harm the EGX, especially when it’s oxidized. 
• High blood pressure: The mechanical stress from hypertension can weaken the EGX.
• Smoking: Toxins from tobacco directly impair the integrity of the EGX.
• Sedentary lifestyle: Sitting around too much will have a negative effect on blood flow and that can reduce the protective mechanisms of the EGX.
• Aging: The natural aging process diminishes the robustness of this protective layer, especially if you’re doing nothing to counter those effects.

The Effects of a Compromised EGX

Without a healthy EGX, there are consequences you absolutely want to avoid, such as:

• Leakage and infiltration: Blood vessels that have become more permeable can lead to the leakage and infiltration of harmful substances.
• Loss of NO benefits: After losing one of your key pathways to NO production, you may not receive all the benefits of NO, including its regulation of blood pressure and healthy blood flow.
• Compromised delivery of blood, oxygen, and nutrients: The compromised delivery of blood, oxygen, and nutrients to tissues can impact organ function.
• Interference with anticoagulant properties: Interference with the anticoagulant properties of the glycocalyx adds to your risk profile.

When you look at the EGX, you need to know what’s at stake when it gets out of whack. 

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Strategies for Immediate Vascular Fortification: Start Today 

So, what can you do to win your battle with the vascular system? 

You must know where you are to get where you want to go. In other words, you need to run the tests that will show you the current condition of your vascular system. You’ll find some fascinating information on this in my podcast with Dr. Ram Dandillaya.

First and foremost, lifestyle matters. Your vascular system is tremendously responsive to what you eat, how you move (or don’t), and the stress you carry. So, even if these principles sound familiar, they bear repeating:

1. Healthy diet: 
   • Plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats will give you the foundations of good vascular health. 
   • Consuming beets and leafy green vegetables is especially helpful because they contain those inorganic nitrates that your body can turn into nitric oxide. 
   • Other good foods are the ones that are high in omega-3 fatty acids, like fish, and those rich in antioxidants, like berries. 
   • You want to limit salt because too much of it can upset your blood pressure.
   • Stay hydrated.
2. Regular exercise: You know that regular physical activity is critical to your health. But now you know why it’s so important to your vascular system. Moving your body keeps your arteries flexible, your blood flowing through your veins, your EGX happy, and your NO production closer to ideal levels. 
3. No smoking: If you’re still caught in this, now’s the time to do whatever it takes to stop. There are consequences to smoking that everyone knows about, but the impact on the vascular system may be just as important. If you love your body, toss the cigarettes. 
4. Blood pressure: Maintaining healthy blood pressure is crucial because when it becomes imbalanced, it’s not only a consequence of poor vascular health but also triggers a vicious cycle of further vascular issues. Therefore, that should be another big priority.
5. Limit alcohol: Now you have a new reason to keep this one in check — liquor doesn’t do your blood pressure or the health of your EGX any good. 
6. Manage stress: Stress is one of the factors that can damage your EGX. So choose your favorite ways to chill and let your mind rest. When it comes to keeping stress in check, listen to the podcast I did on this topic with Dr. Jay T. Wiles.
7. Sleep well: Good sleep hygiene is critical for your overall health, and especially for maintaining a flexible, healthy vascular system. 
8. Red light: This is another treatment that can benefit cardiovascular health. It has been shown to increase adenosine triphosphate (ATP) in heart tissue. ATP is known as the “energy currency” of human cells. In one study with mice, red light showed a very significant impact on mortality from heart disease. Red light is also one of many impressive anti-aging solutions I discuss in my podcast with Dr. Darshan Shah.

Call in the Reinforcements: Dietary Supplements

Even if you’ve nailed those lifestyle tweaks — unexpected stresses, lurking pathogens, genetic quirks, environmental toxins, and the relentless march of time can still throw you a curveball. 

That’s where a bit of extra support comes in handy to help your body perform at its peak.

Now, I’ve got two powerhouse picks for EGX and nitric oxide support, both from the brilliant minds at Calroy. These guys are all about getting to the root of human health, as Dr. Jack Wolfson and I discussed in our enlightening podcast chat on maintaining a healthy heart.

Arterosil HP for the EGX

First up, Arterosil HP — my daily go-to for EGX support*. 

Arterosil HP contains MonitumRSTM, which is Calory’s proprietary extract of rhamnan sulfate that they get from a rare green seaweed called Monostroma nitidum. Rhamnan sulfate has been studied a lot for its benefits to cardiovascular health. There’s also been a specific in vitro study of MonitumRS by an independent third-party laboratory. Sure enough, scientists showed that the extract directly protects and restores the EGX.† 

Specifically, researchers found that MonitumRS restored glucose-damaged human EGX cells up to 103.8% of their pre-damaged state, and it pulled this off in less than 24 hours†. 

Since Calroy introduced Arterosil HP, other glycocalyx dietary supplements have come on the market. But I’ve yet to see one of them with this caliber of supporting evidence: direct testing of the core ingredient on living, human endothelial glycocalyx cells.†

In addition to MonitumRS, Arterosil HP contains a blend of fruit, vegetable, and green tea extracts, all included for their antioxidant properties to complement the benefits of MonitumRS by combating oxidative stress. 

I’ve learned that millions of dollars and over 20 years of R&D went into creating Arterosil HP, and I can assure you it’s safe to consume (as long as you aren’t allergic to any of the ingredients, of course). With thousands of people using the supplement, no one has reported contraindications or serious side effects.

Vascanox HP

Next up is Vascanox HP.

Calroy really cracked the code with this product. Until now, no one could figure out how to provide nitric oxide support as and when the body needs it for more than a few hours at a time. Vascanox HP does just that — it demonstrates elevated nitric oxide for up to 24 hours*††.

If you want to be a functioning human, your body always needs optimum blood flow, not just for a few hours a day. Vascanox HP is the first NO supplement I’ve seen that has been shown to support healthy levels of NO for up to 24 hours††. It does this with a special formulation it contains called Noxa24. 

You’ll recall that NO is produced in the body through multiple pathways. One of the strengths of Vascanox HP is that it addresses multiple pathways, with synergistic effects*. 

Now let’s take a moment to recall the first of these pathways. The endothelial pathway involves another signaling molecule, which may turn out to be as important as NO. That’s hydrogen sulfide (H2S). The two work in tandem, and you don’t get optimum production of NO without adequate H2S. The Noxa24 formulation in Vascanox HP is unique because it supports the natural production of H2S along with NO, so they both work together for sustained cardiovascular health*.

By the way, in case you’re skeptical (and you should be about any unusual claims) you can test the effectiveness of Vascanox HP very easily. 

There are nitric oxide salivary strips you can place in your mouth that immediately show the presence or absence of sufficient NO in your body. Test before and 2 hours after taking your nitric oxide product, and 24 hours later.

---

Recap: What You Need to Remember 

Alright, my friend, hats off to you! You’ve just navigated a marathon through the system you should treat like gold — your vascular system. This isn’t just a part-time gig; it’s your lifeline, 24/7, with no breaks. You’re now wielding more knowledge about it than the average Joe, and guess what? Some of this information is like a hidden treasure (even in the medical realm). 

So, now what?

Armed with this powerhouse of information, you’re not just a spectator — you’re in the game. Guard yourself against future hurdles and, even better, elevate your game both physically and mentally. 

How? By giving your vascular system the love it deserves. Now you’re in the know — from the tips of your toes to the crown of your head, a river of healthy blood flow is your golden ticket to a thriving, lengthy life.

†As demonstrated in an independent third-party laboratory in vitro study.

††As measured by saliva NO test strips in an open-label published study.

But seriously though.

Most of my going out jackets (leather jackets) are so restrictive, so I wanted to create the ultimate, super stretchy, super chic, motorcycle jacket-inspired jacket…with the mobility of an activewear piece but the timeless lines of a leather jacket (without the leather ).

The Heart Racer Moto Jacket

 SHOP HEART RACER MOTO JACKET

 

Over 1.5 years later, here we are! This is the Heart Racer Moto Jacket and she’s available now on POPFLEX in 9 sizes xxs to 3x, in 3 colors! Def size down if you want a more fitted look like I have on. I’m wearing XS and am 5’5”.

 

It’s cute open or closed, AND you can even zip it all the way up for those cold nose moments! Hope you love!! Let me know if you have any questions!

The inaugural Rogue Strongwoman Invitational will occur in Scotland.

Last updated on March 27th, 2024

The 2024 Rogue Invitational will have many firsts for the CrossFit and Strongman competition. The 2024 edition will occur at P&J Live in Aberdeen, Scotland, on Nov. 8-10, 2024 — the first time the contest is held outside the United States.

Additionally, the 2024 Rogue Invitational will introduce Strongwoman competition for the first time in the competition’s history.

[Related: 2024 Arnold Amateur Strongman & Strongwoman World Championships Results]

The Rogue Invitational has awarded the highest prize purse of any strongman competition since 2021, and that trend is expected to continue through 2024. The total prize purse for the CrossFit, Strongman, and Strongwoman contests at the time of this article’s publication is $1,760,815.03.

All 10 invited strongwomen athletes will be awarded prize money from that pool via the following breakdown, which is the same amount as the strongmen:

2024 Rogue Strongwoman Invitational Prize Money

1. $117,521.98
2. $58,760.99
3. $35,265.35
4. $11,748.21
5. $9,394.11
6. $8,227.81
7. $7,061.52
8. $5,873.72
9. $4,707.42
10. $3,520.39

Note: the prize purses are subject to change as the prize pool increases.

The roster for the 2024 Rogue Strongwoman Invitational has not yet been announced at the time of this article’s publication.

[Related: Lucy Underdown Wins 2024 Arnold Strongwoman Classic UK]

The prize pool for the 2024 Rogue Invitational is comprised of a $1 million cash investment by Rogue plus the following:

• $275,000 of bitcoin ($35,000 per coin), which is subject to change in value as the competition nears
• $5 per attendee ticket sold
• 10 percent of registration fees from the 2024 online qualifier known as “The Q”
• 10 percent of registration fees for the 2024 community event known as “The C”
• $5 for every Rogue Invitational t-shirt sold
• $5 for every pair of GORUCK Ballistic Trainers sold through roguefitness.com

More Strongman Content

Featured image: @rogueinvitational on Instagram

February 10, 2024

Let’s cut to the chase — this week, since it is Valentine’s Day month, after all, I turn up the heat with a show that uncovers the secrets to lengthening orgasms, heightening sexual pleasure, boosting libido, and unlocking the door to mind-blowing ecstasy.

Are you up for the adventure? If so, tune in, buckle up, and get ready for a wild ride that will redefine the way you think about sex, pleasure, and connection.

In this “Best of Intimacy and Biohacking Sex” episode, I unpack a treasure trove of knowledge and unconventional tactics to enhance your sexual well-being and experiences. Join this intimate odyssey that begins with the captivating dynamics of women, cannabis, and sex. Next, delve into how to bid farewell to those “magic” little blue pills and uncover the secrets to getting better erections naturally with nitric oxide.

Venturing further, explore how to “Thrust in Time,” a transformative experience that transcends your sexual satisfaction, expertly explained by Susan Bratton. You’ll also discover methods to unlock the profound connection between breathwork and sexual performance with my guest Travis Steffens and unearth ancient practices that elevate intimate experiences with the intertwining of breath and ecstasy.

Finally, prepare to be enlightened on red wine’s surprising effects on hormonal balance and sexual function, alongside the controversial topic of how sexual activity and ejaculation frequency can influence athletic performance.

Are you ready to challenge your perceptions and elevate your intimate encounters? Join me now for a journey through the lesser-discussed corridors of sexual health and pleasure.

---

Best of Intimacy and Biohacking Sex

Women, cannabis, and sex…02:46  

 

Q&A 431: Psychedelics, Morning Glory Seeds, Bliss-Producing Oils, Cannabis For Sex, How To Have Way More Sex In Your Marriage & Much More!

 

 

• Study: “Sex: I Want to Want It”
• Some research shows that cannabis, for women, especially older ones, can: 
  • Lengthen orgasm 
  • Heightened pleasure during sex 
  • Increase libido, sensitivity, and arousal 
  • Exhibit a bidirectional biphasic effect on sexual functioning, and even in small doses, enhance sensitivity and arousal
• A woman’s use of cannabis-infused and sativa-based vape (strains like Love Potion, Voodoo, and Purple Panty Dropper) and lube led to mind-blowing sex 
• Ben’s pre-sex energizers
• Adam Lane Smith – “How To Have Way More Sex In Your Marriage”
• Emotional intimacy is a strong aphrodisiac — turn-ons: 
  • Sharing your problems 
  • Asking for solutions 
  • Showing vulnerability 

---

Getting better erections naturally…09:16  

 

The Surprising Truth About Coffee & Heart Attacks, How Sulfur Can Rescue Your Arteries, Better Erections Naturally & More With The Natural Heart Doctor Jack Wolfson.

 

 

• Dr. Nathan Bryan
• TheDrsWolfson.com
• Erectile benefits of nitric oxide tablets
• Viagra was originally a drug for angina and blood pressure but later found to be good for erectile function  
• Dissolving nitric oxide tablets in the mouth seemed to induce the same type of erectile benefits as something like Viagra
• Nitric oxide precursors
• Men are deficient in the things that increase nitric oxide naturally
• The oral microbiome plays a crucial role in converting food-based nitrate into nitrates
• Vascanox is beneficial because it contains potassium nitrate, bypassing the need for oral conversion and providing additional potassium, which offers numerous benefits to the body
• An acidic stomach helps convert the nitrate into nitric oxide 
  • Fluoride (e.g. from mouthwash), high chlorine, and everything you consume affects stomach acid levels 
• Sildenafil enables faster absorption without enhancing efficacy
• Stress and libido
  • Problems with erection and libido are often psychological 
  • This is why sex is better during weekends or vacations 
• Under threat, individuals prioritize survival over other activities, such as sexual interest, which might be a result of natural selection
• Constant stress in modern life can lead to diminished libido and erectile function
• Focusing on reducing stress as a primary solution rather than seeking ways to “hack the system” or find quick fixes

---

Libido in men and women and how to “Thrust in Time”…17:23  

 

Multiple, Mind-Blowing Orgasms, The Best Sex Toys, Clitoral Pumps, Yoni Genital Steaming & Much More With “Sexpert” Susan Bratton.

 

 

• Hormones have nothing to do with libido
• How to keep sex fun and always new 
  • It doesn’t have to be big and overwhelming 
  • Could be a never-tried sex position
• Some of Susan Bratton’s books:
• 3 concentric interlocking circles:
  1. Libido — body-based energy triggers your desire for sex
  2. Desire — the brain is the biggest sex organ
  3. Arousal — how we get turned on
• Men get turned on quickly because of hemodynamics
• Women are more turned on at different times of the month because of their 28-day cycle, though they could get turned on at any time of the month
• A woman has 3 erectile tissues in the vulva:
  • Clitoral system
  • Perineal system
  • Urethral system
• The “Thrust in Time” technique emphasizes understanding the anatomy of the female genitalia during penetrative sex
• The entire vagina is surrounded by erectile tissue, suggesting that direct stimulation of the clitoral tip may not be necessary for arousal
• When the vulva is fully aroused, plump, and engorged with blood, direct stimulation of the clitoris may not be required for the person to experience orgasms
• Allowing time for arousal and the increase of blood flow to the genitals is important 
• If the male partner is already aroused and ready, while the female partner is not fully aroused, this may lead to difficulties in achieving orgasm for the female partner
• The significance of foreplay, arousal, massage, and pleasurable sensations
• Misconceptions about orgasms
  • A woman cannot have an orgasm from intercourse if not fully aroused
  • Instead of understanding the need for more time and arousal, there might be a tendency to think that other activities are necessary for her to achieve orgasm
• Ben’s Ultrasound Guided Ozone and Methylene Blue Prostate Injection
• Thrust in Time is an ancient Daoist practice that Susan brought to the 21st century
  • Semen retention
  • Stamina technique
  • Counting technique (count by 10s) and stroke technique (shallow or short strokes) to give a woman multiple orgasms
  • Fantastic foreplay to get her going

---

The correlation between breathwork and sexual performance…33:26  

 

7-Minute Breathhold Instructions, Multi-Orgasmic Breathwork, DMT Activation, How He Rescued The Homeless With Breathing & Much More With Travis Steffens Of “The Breath Source” App.

 

 

• Recommended apps and resources: 
• Mantak Chia
• The Multi-Orgasmic Man by Mantak Chia and Douglas Abrams
• Masturbating up to the point of ejaculation (but not allowing oneself to ejaculate) repeatedly
  • Doing that practice for 30 days to strengthen the perineum 
  • Retaining the energy
• Strengthening the perineum through breath work 
  • The pineal gland holds what we know as the “God Molecule,” which is dimethyltryptamine (DMT), a molecule responsible for euphoria
  • Putting pressure on the pineal gland allows it to leak tiny particulates of DMT 
• Ben’s collaboration with Men’s Health magazine: “New Year, New Dick”

---

Is wine better for sex…41:24  

 

Q&A 460: Sex & Fertility, Smart Drugs, Can Cholesterol Increase Testosterone, The Truth About “Natural Flavors,” Is Nitric Oxide Bad? & Much More.

 

 

• Study: “Red Wine and Sexual Function in Men: An Original Point of View”
• Wine is perceived as an aphrodisiac
  • A potent blood flow precursor
• The health effects of wine 
  • One to three glasses of wine may reduce cardiovascular risk
• Red wine has a high polyphenol content 
• Moderate alcohol consumption has been associated with a cardio-protective effect and an increase in high-density lipoprotein (HDL), also known as “good cholesterol”
• Ben always chooses biodynamic or organic wine from countries like France, New Zealand, and Italy
  • Dry irrigation methods result in higher antioxidant and lower alcohol content of the grape
• Dry Farm Wines by Todd White 
  • Ben has been a subscriber to their wine service for over 10 years
• Podcast with Todd White:
• Effects of red wine on males:
  • Appears to affect follicle-stimulating hormone, testosterone, and prolactin levels, which all help erectile function
  • Can increase nitric oxide (Viagra-like effect) 
  • Red wine seems to increase penile vasodilation, an effect that’s similar to what stem cells could do 
  • Contrary to other studies, the polyphenol content of red wine increases testosterone when taken in small doses 
• Effects of red wine on women (low to moderate amount): 
  • Higher sexual desire and vaginal lubrication (a glass of wine a day)
• While alcohol in general may not be beneficial, those with high polyphenol content (e.g. red wine) appear to have benefits 
• Red wine shows benefits in male reproductive and sexual function when taken in low to moderate amounts
• Disclaimer: 
  • Chronic alcohol intake can reduce testosterone levels, impair spermatogenesis, and decrease testicular volume

---

Sex before exercise…49:36  

 

Q&A 428: Sex Before Exercise, Heavy Vs. Light Water, Jack Kruse’s Leptin & Vitamin D Protocols, How To Lower Blood Glucose, Exercising With A Pacemaker & Much More!

 

 

• The age-old question: sex before exercise?
• Study: “Does sexual intercourse exercise harm athletic performance?”
  • The study involved 50 physically and sexually active men
  • The aim was to investigate whether sexual intercourse the night before would affect athletic performance during weight training sessions
• Weight training protocol:
  • Participants underwent three weight training sessions, all at the same time of the day
  • The workout consisted of a challenging 5×5 routine for the squat, with each set aiming for the maximum weight for five repetitions
• Sexual activity conditions:
  • The study compared participants’ performance after abstaining from sexual intercourse the night before 
  • The mean duration of sexual intercourse was approximately 13.8 minutes, with a variability of plus or minus 3.5 minutes
• Results:
  • When participants abstained from sex, the mean lifted weight for the squat was around 109 kilograms (240 pounds)
  • After engaging in sexual intercourse, the same workout routine led to a significant drop in performance, with the maximum weight lifted reduced by almost 10 pounds (approximately 5–10 pounds, equivalent to about 235 pounds)
• Ben’s suggestions:
  • For elite athletes participating in demanding sports like triathlons, CrossFit, or Spartan racing, abstaining from sex might be a consideration to ensure peak performance
  • Have sex, but don’t ejaculate

-And much more…

Upcoming Events:

• Brain Rejuvenation Retreat: February 15–16, 2024

Join me from February 15th to the 16th at the Brain Rejuvenation Retreat, where world-leading peptide expert Regan Archibald and I will merge our knowledge in longevity, peptides, and fitness. This unique collaboration aims to offer you a transformative health experience, propelling you forward on your path to optimal health and vitality. Discover more about the Brain Rejuvenation Retreat and how these insights can shape your journey to complete well-being here.

• Unlock Longevity: February 24, 2024

Meet me in Austin, Texas, on Saturday, February 24, 2024, for the Unlock Longevity event where I’ll be presenting on “The 5 Elements in Your Environment That Will Make or Break Your Health.” Check out more by going to bengreenfieldlife.com/unlock-longevity (use code Greenfield10 for $10 off your ticket).

Click here for the full written transcript of this podcast episode.

Resources mentioned in this episode:

– Podcasts And Articles:

• Q&A 431: Psychedelics, Morning Glory Seeds, Bliss-Producing Oils, Cannabis For Sex, How To Have Way More Sex In Your Marriage & Much More!
• The Surprising Truth About Coffee & Heart Attacks, How Sulfur Can Rescue Your Arteries, Better Erections Naturally & More With The Natural Heart Doctor Jack Wolfson.
• Multiple, Mind-Blowing Orgasms, The Best Sex Toys, Clitoral Pumps, Yoni Genital Steaming & Much More With “Sexpert” Susan Bratton.
• 7 Minute Breathhold Instructions, Multi-Orgasmic Breathwork, DMT Activation, How He Rescued The Homeless With Breathing & Much More With Travis Steffens Of “The Breath Source” App.
• Q&A 460: Sex & Fertility, Smart Drugs, Can Cholesterol Increase Testosterone, The Truth About “Natural Flavors”, Is Nitric Oxide Bad? & Much More.
• How To Eat 1 Meal A Day, Drink A Bottle Of Hangover-Free Wine Every Night & Manifest Everything You Desire In Life.
• Q&A 428: Sex Before Exercise, Heavy Vs. Light Water, Jack Kruse’s Leptin & Vitamin D Protocols, How To Lower Blood Glucose, Exercising With A Pacemaker & Much More!

– Books:

– Other Resources:

Episode sponsors:

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Do you have questions, thoughts, or feedback for me? Leave your comments below, and I will reply!

Recently, a friend needed to go dairy-free and reached out to see if I could help. It’s a frustrating transition, even though there are a lot more dairy alternatives out there now than even a few years ago! After a few weeks, she was just stuck, eating the same foods on repeat, and needed a little variety.

Off to Trader Joe’s I went! I already had a few dairy-free products in mind that even I, a dairy consumer, love and buy regularly. So I started there and made it my mission to find all of the DF items that actually taste good.

1. Brown Sugar Oat Creamer

This dairy-free creamer is my favorite coffee creamer, period. It’s sweet, but not too sweet. It’s actually creamy and not sad and watery. This is a Trader Joe’s staple for me!

If you’re not into flavored creamers, TJ’s oat milk is a good option, too!

2. Cashew Yogurt Alternative

Yogurt was one of the biggest struggles for my newly dairy-free friend. Everyone (read: people on Reddit and Tiktok) raved about Trader Joe’s Cashew Yogurt, so I grabbed every flavor they had: Plain, Strawberry, and Vanilla. It was creamy, and a pretty good option for a non-dairy yogurt.

In the fall, TJ’s usually has a seasonal pumpkin flavor too.

3. Vegan Cream Cheese

We’ve raved about this vegan cream cheese before, and I think it’s a must-try for cream cheese lovers, dairy-free or not. Get it and then use it to make our recipe for PB&J Mini Cheesecakes.

4. Vegan Kale, Cashew & Basil Pesto

Another Trader Joe’s favorite for everyone, regardless of dietary preferences. Eat this with veggies, tossed with your favorite pasta, or spread religiously on a sandwich.

 

5. Vegan Buttery Spread

People often forget that butter is a dairy product. And “real” butter is a tough thing to replace. Trader Joe’s dairy-free buttery spread has good flavor and actually spreads pretty well! This one is definitely worth trying.

6. Cinnamon Rolls

Thought about gatekeeping this one because these are the best canned cinnamon rolls I have ever tasted. I learned to make cinnamon rolls from scratch because canned just wasn’t doing it for me when I needed a soft, fluffy, gooey roll. But these make me wonder if I really ever need to spend 4 hours making my own again.

They’re that good, and you’d never know they’re dairy-free.

7. Vegan Cookies & Creme Bon Bons

My only complaint here is the fact that only 6 come in a box. No other notes.

8. Penne Arrabbiata

This is a quick and tasty lunch or dinner option. The pasta is tender, the sauce is tasty, and you can “dress” it up in so many ways! Toss in some spinach, add a little vegan cheese, lentils, OR… (see below)

9. Turkey Meatballs

One of the most unexpected, hard-to-find dairy-free products – Meatballs! These are fully cooked, making them a super convenient source of protein. I like to make mine crispy on the outside using an air fryer! 375 degrees F for 10-12 minutes works well for me.

10. Sunflower Seed Butter Cups

 

Another yummy dairy-free sweet treat.

 

11. Vegan Buffalo Dip

If there’s one food I’m always in the mood for, it’s buffalo chicken dip. I was skeptical of the vegan alternative (full disclosure: I was sure I would hate it), but WOW. This was surprisingly good.

The ingredient list consists of cauliflower (this is what makes the creamy base), red peppers, carrots, pumpkin seeds, cayenne pepper, lime juice, and garlic. It’s flavorful, spicy, and tangy.

12. Dairy-Free Boursin

This is another product that the dairy-free community raved about when I made my list of products to try. Boursin isn’t an exclusive TJ’s brand, but it seems like this garlic and herbs flavor is hard to find in other stores (at least in my area!). If you’re a snacker, grab this to have with crackers or veggies. I have a feeling it would be v tasty melted into some pasta or on a sandwich too.

13. Popcorn with Herbs and Spices

 

Last but not least, one of my favorite Trader Joe’s snacks, which just so happens to be dairy-free! This popcorn is bursting with savory, herby flavor that makes it feel gourmet compared to traditional butter popcorn.

 

What are your dairy-free Trader Joe’s picks?

What did I miss?!

Aborah deadlifted 220 kilograms for three repetitions.

Last updated on March 27th, 2024

Dutch Junior powerlifter Betty Aborah is still relatively new to the sport. However, in only her second year of competing, she is already hitting training lifts worthy of the record books if she can post them on an international platform.

Aborah competed at the 2023 International Powerlifting Federation (IPF) Junior World Championships (JWC) in Cluj Napoca, Romania. There, she secured the deadlift silver medal with 210 kilograms. She will likely enter the 2024 event with a much stronger package.

On March 26, 2024, Aborah published a huge raw deadlift triple of 220 kilograms on her Instagram page. Check out the set below:

Aborah deadlifts with a sumo stance. Typically, sumo deadlifts are tough to break from the floor, but Aborah met no resistance as she demolished three reps of 220 kilograms.

Pulling with only a lifting belt to assist her, Aborah employed a hook grip, where her fingers wrapped around the thumbs and trapped them against the barbell — an effective grip aid if the pain isn’t too disruptive.

Aborah appeared to get faster as the set progressed, with the third moving the quickest from the floor. It seems Aborah could have hit more reps, raising the question of where her one-rep max could be.

The IPF Junior deadlift world record in the IPF 63KG class currently stands at Samantha Eugenie of France’s 216 kilograms set at the 2022 JWC in Istanbul, Turkiyë. Eugenie now competes in the 69KG class, so the world is denied the spectacle of a deadlift battle between her and Aborah. 

The Open world record in 63KG class at 231 kilograms isn’t a million miles away for Aborah. The record is held by Prescillia Bavoil, who broke it at the 2022 UK Arnold. Bavoil competes at 69KG now and is unlikely to extend the 63KG record.

It’s not just deadlifts progressing well. Aborah’s squat is flying, too. She hit 160 kilograms at the 2023 JWC but recently smoked 170 kilograms in training. Take a look:

As easy as that lift appeared, it seemed Aborah had much more strength in reserve. She will next compete at the Dutch Junior Nationals in May.

From there, Aborah is expected to qualify to lift at the 2024 JWC in Malta in August, where she will get the opportunity to attempt a world record and cement her position as a future powerlifting star.

Featured image: @bettylifts on Instagram

February 13, 2024

Lying face down and buck naked, I grimaced and squirmed on the medical examination table. Behind me, a physician assistant clad in blue scrubs repeatedly jammed a foot-long needle in and out of my spine and butt.

Each time the entire needle was fully embedded, she yanked it back out, causing a loud sucking sound to emanate from my fat tissue. “You should’ve eaten more doughnuts this week — there’s not a whole lot of marrow back here for the stem cells.”

Welcome to a typical weekend in my life. The harvesting of my precious fat was meant to collect and concentrate therapeutic stem cells, which can theoretically be used to rapidly heal my body should I get hit by a bus or suffer a horrible disease. But the process can also be used — in this case, along with sexual organ injections, sound waves, and penis pumps — as fodder for a Men’s Health article entitled (brace yourself) “New Year, New Dick.”

So, who the heck am I? Some kind of masochistic playboy? A man obsessed with my own crotch? An orthorexic, hypochondriac hacker preoccupied with fringe medical procedures?

Hardly.

Within a few hours of rolling off the examination table and waving goodbye to the physician assistant, I stepped onto a plane to travel home to my wife and twin boys, my serene farm in the forest, my organic vegetable garden, my goats and chickens, my guitar, and my quiet, peaceful daily routine. Admittedly, my home also contains tens of thousands of dollars’ worth of cutting-edge, life-extending, performance-enhancing, cognition-boosting biohacks.

Among my forays into relentless self-experimentation, I have experienced many twists on sexual health hacking.

High-intensity acoustic sound wave therapy blasting my crotch? Been there, done that — multiple times, in fact. Digital penis pump? Own it. Tantric sex? Yes, even the whole reverse-orgasm concept. Gas station dick pills? Embarrassingly, yes. Red light therapy on the balls? A daily must at the office. Platelet-rich plasma injections? Sure.

Now that I’ve done tons of experimenting myself, I want to help you discover the host of health benefits of good sex and orgasms for both men and women, as well as the best sex-supporting foods, supplements, exercises, and biohacks.

Ultimately, after reading this article, you’ll have an intimate understanding of how to optimize your hormones (a crucial component of libido and sexual performance), spruce up your sex life, and experience a level of sexual health, intimacy, and satisfaction that most people never tap into.

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Why Is Sex So Good for You?

The joy of having a healthy and fulfilling sex life is one of the most potent ways to enhance your vitality, confidence, and overall well-being. Sex is like a powerful elixir for both your body and mind, and I’m not just talking about the pleasurable sensations it provides. There’s a treasure trove of biological and spiritual benefits that come along for the ride, and they go far beyond mere orgasms or the continuation of the human species.

Let me blow your mind with a few of the astonishing perks of having regular sex:

• A robust immune system: Engaging in regular sexual activity has been linked to higher levels of immunoglobulin A (IgA), an antibody that boosts your immune system’s ability to fend off infections. It’s like your body’s secret weapon against the common cold.
• Reduced depression and stress: Intimacy has an antidepressant effect on women, and it’s not just a temporary mood booster. It also helps your body cope better with stress, keeps blood pressure in check, and even reduces stress hormones like cortisol — a recipe for better mental health.
• Sharper brainpower: Believe it or not, sexual activity can stimulate the growth of neurons in your hippocampus, the brain region responsible for memories. Plus, it might give your analytical thinking skills a boost. When you jump in the sack, your big and little brains are both in for a treat.
• Fitness in and out of the bedroom: A good romp isn’t just enjoyable; it can burn close to 150 calories in just half an hour (equivalent to a couple of chocolate-covered strawberries). And remember, regular exercise has its own benefits in the bedroom, like improving blood flow, which might translate to longer-lasting erections.
• Pain relief: Oxytocin, the cuddle hormone, kicks in post-sex, reducing stress and promoting calm. It’s joined by serotonin, endorphins, and phenylethylamine, all of which can bring on intense feelings of pleasure, relaxation, and pain relief. Some say it even helps with migraines and arthritis discomfort.
• Sweet dreams: After an orgasm, your brain releases a cocktail of hormones that can lull you into a peaceful slumber, meaning sex is a lot like a natural sleep aid, especially for men who tend to toss and turn all night.
• Enhanced senses: Prolactin, another hormone post-sex, helps you understand and react to smells better. Therefore, sex is like giving your sense of smell a little upgrade.
• Anti-aging magic: Couples who have frequent sex tend to look around ten years younger than their actual age. Orgasms also release estrogen, which can improve your hair and skin quality. Getting it on is the beauty treatment you didn’t even know you needed.
• Heart health: For men, regular sexual activity might reduce the risk of stroke and coronary heart disease. Think of sex like a workout for your cardiovascular system since it can help lower blood pressure, which is good news for both men and women.
• Smoother menstrual cycles: Exposure to male pheromones can have a calming effect on women and help regulate their menstrual cycles. It’s almost like sex works as a natural cycle-syncing mechanism.
• Prostate protection: While the research isn’t crystal clear, regular ejaculation may play a role in prostate health. It’s a topic that’s still unfolding but shows promise.
• Pregnancy perks: Frequent sexual intercourse and exposure to semen might reduce the risk of a serious pregnancy complication called preeclampsia. Increased vaginal exposure to paternal seminal fluid potentially reduces the risk of preeclampsia by inducing maternal immune tolerance to paternal antigens. This tolerance may mitigate abnormal maternal immune responses and inflammation, contributing to improved placental development and decreased likelihood of preeclampsia.

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How Much Sex Should You Be Having? What Science and Ancient Wisdom Advise

When it comes to the wonderful world of sex, you might wonder, “How much is too much?”

Now, I won’t suggest you turn into a bedroom maniac with a penchant for heart-shaped hot tubs, but there’s an intriguing blend of philosophy and science surrounding the ideal frequency of sexual activity and its impact on health, longevity, and performance.

While research on this topic is more robust for men, it’s a fascinating realm that touches on everything from ancient Taoist wisdom to modern-day testosterone dynamics.

First up: Taoist Theory of Ejaculation, a concept that’s been brewing in the East for centuries.

It proposes that retaining one’s precious bodily fluids, specifically semen, can lead to enhanced strength, mental clarity, and even longevity.

Sounds pretty enticing, right? The idea is that by reducing the frequency of ejaculation, a man can maintain higher testosterone levels, a ravenous sexual appetite, and even boost brainpower. It’s like hitting the jackpot for vitality.

But what does science have to say about this?

Well, it turns out that each ejaculation does lead to a significant loss of zinc, and long-term excessive ejaculation might result in a chronic zinc deficiency. That’s a recipe for chronic fatigue, mental fog, and a dwindling sex drive.

However, it’s not all bad news. Research indicates that regular sexual activity might help combat the natural decline in testosterone that accompanies aging. So, there’s a balance to be struck.

When it comes to athletic performance, there’s been a long-standing debate about whether sex before a big game or workout can hinder performance due to a drop in testosterone levels. While some suggest abstaining, the evidence is mixed. Some studies show minimal effects, while others reveal intriguing insights. What’s clear is that sexual activity isn’t a one-size-fits-all situation when it comes to performance.

If you’re keen on maximizing your time in the bedroom (and you should be), there are techniques to explore, from pelvic floor exercises to electrical muscle stimulation, and even some tasty snacks that could help you bounce back more quickly for round two (you’ll discover more on this topic in the next section).

In the end, when it comes to the frequency of how often you should be having sex, it’s really all about finding your own rhythm — one that aligns with your health, performance goals, and relationship. Whether you’re putting ancient wisdom or modern science into practice, the path to sexual satisfaction is as unique as you are.

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Best Foods and Supplements for Sexual Health and Performance 

Forget about sketchy pills, creams, and lubes — there’s a whole world of reliable, safe, and natural herbs, supplements, and other goodies that can elevate your game in the bedroom. So, what’s on the menu to spice things up?

• Maca: This root vegetable is a libido booster for both men and women. It can even help with sexual dysfunction caused by certain antidepressants. Sprinkle a teaspoon to a tablespoon of maca into your morning smoothie or afternoon tea for a nutty flavor twist.
• Cocoa: Low nitric oxide levels can lead to circulation problems and softer erections. But the flavonoids in cocoa, like epicatechin, can come to the rescue by supporting nitric oxide levels. A piece of dark chocolate and a glass of wine is one way I love to set the mood for a night of fun with my wife. I recommend trying high-quality cocoa from Cacao Lab, which you can enjoy for 10% off with code BENG10, or save on low-sugar, decadent chocolate from Spring & Mulberry (no code needed).
• Yohimbine: Found in the bark of the African yohimbe tree, yohimbine is a libido-enhancing stimulant. While Viagra and Cialis focus on erections, yohimbine goes straight for your libido. Keep in mind that it can make you jittery, so start with a low dose and choose your products wisely. One option to consider, which I’m a personal user and fan of, is JOYMODE, a powdered blend of yohimbine, arginine, L-citrulline, ginseng, and vitamin C. This stuff works wonders (for both me and my wife).
• Eurycoma longifolia and Cistanche: Eurycoma longifolia, also known as tongkat ali, is a potent libido enhancer for both genders that can boost sperm production and support erectile function. A similar compound that I’ve personally found much more success with is Cistanche, known in Chinese herbal medicine as “the stalk enlarger.” Legend is that Genghis Khan consumed Cistanche daily, and considering the guy’s stamina and that 8 percent of Asia’s population are said to be his descendants, I’m a believer in this stuff. I like to mix some up in coffee or tea before date night.
• Fenugreek: In Ayurvedic medicine, fenugreek, or “methi,” is hailed for increasing virility. It can significantly boost libido and sexual satisfaction in healthy men. Plus, it’s a versatile ingredient to have in your kitchen for dishes like curries, flatbreads, stews, and soups.
• Osthole: This compound, found in Cnidium monnieri — a plant often used in Chinese medicine as an aphrodisiac — acts similarly to Viagra by promoting nitric oxide release and enhancing sexual performance and arousal. It’s a multitasker with potential benefits for blood sugar control, cognitive performance, and more.
• Procyanidins: Found in pine bark and grape seeds, procyanidins can support nitric oxide levels, keeping blood vessels wide and combating certain types of erectile dysfunction. Pycnogenol, a pine bark extract, is a well-studied source of procyanidins that’s more powerful than cheaper alternatives, including grape seed extract. A glass of tannin-rich red wine can also do the trick. My favorite way to enjoy red wine is with help from Dry Farms, which only features low-sulfite wines free of added sugar and other additives. Order a bottle now and get your second bottle for only a penny.
• Nitric oxide-producing foods: Arugula, watermelon, dark chocolate, and more can boost blood flow and sexual health thanks to their nitric oxide (NO). Skip the heavy steak and opt for a powerful sex salad with arugula, beets, walnuts, red onions, apples, and fenugreek seeds. Drizzle it with olive oil and balsamic vinaigrette, then pair it with red wine and dark chocolate (one of my favorites is Evolved Primal Dark Chocolate) for a tantalizing experience or boost your intake of NO-rich foods (like beets and berries) with Organifi’s Red Juice blend (save an extra 20% off all products with code BEN). To support your body’s NO pathways, I also highly recommend checking out Calroy’s Vascanox HP and Arterosil HP bundle, which features the perfect combination of compounds for vascular health. Snag this bundle for 20% off when you subscribe.
• Other supplements: Don’t forget your essential vitamins and minerals. Creatine, vitamin D, vitamin K, magnesium, zinc, and cholesterol-based compounds like DHEA can significantly impact fertility and sexual performance. Minerals, which your body stores over 100 different types of, are also key for keeping your stamina and drive up. A daily supplement regimen of these nutrients helps cover your bases. For example, BEAM Minerals’ Multi Mineral Solution, when taken daily, can improve your performance (use code BEN to save 20%). I also use and recommend JOYMODE’s Sexual Performance Booster to boost blood flow, erection quality, firmness, stamina, and performance. Give JOYMODE a whirl and use code GREENFIELD to save 20%.

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How to Biohack Your Bedroom: 12 Tips to Improve Your Sex Life

Continuing forward, let’s delve into cutting-edge techniques for improving your sex life. This includes unconventional methods that aren’t typically featured in mainstream magazines, such as the most effective sexual exercises, workouts, and biohacks for unleashing your inner freak in the sheets.

Without further ado, here are my suggestions for experiencing extraordinary romp sessions…

1. Have Your Genitals Lift Weights

Ever heard of the towel technique? Hang a slightly wet towel over your erection and lift it repeatedly.

Yes, you read that right. It works.

Practice repeatedly contracting your genitals to lift the towel, eventually progressing to larger and wetter towels as you enhance your sexual muscle strength.

Want another method of “working out” your penis? Consider giving Phoenix a try, which is a hand-held device (yes, a penis pump) that uses sound wave technology to work with your body to restore optimal performance. It can help you get and stay noticeably harder, all with just two 20-minute sessions per week.

2. Sleep, but Not Too Much 

Fragmented sleep and obstructive sleep apnea are associated with reduced testosterone levels in both men and women. A study published in the Journal of the American Medical Association found that one week of sleep restriction (five hours of sleep per night) decreased testosterone production by 10 to 15 percent!

But don’t sleep too much: studies have also shown that sleep’s effect on testosterone has an inverted U-shaped curve. Testosterone production rises with increasing sleep duration of up to ten hours, after which it decreases. Additionally, too much sleep is linked to obesity and depression.

3. Get Lean, but Not Too Lean 

Maintain a healthy body fat percentage, which assists in optimal T production. You might think that being cut boosts T production, but in reality, being too lean can lower testosterone levels, so the goal isn’t to slim down to skin and bones.

Being lean gives you high testosterone more than high testosterone makes you lean. More body fat also usually increases aromatase enzyme activity, which converts more testosterone into estrogen. Ideally, aim for a body fat percentage between 8 and 14 percent to maintain optimal testosterone.

4. Eat Enough 

Caloric restriction can lower testosterone production because your body perceives it as an indicator of stress.

And why make babies in times of stress and starvation?

Maintain energy balance or a slight surplus for optimal testosterone levels. Prioritize first getting lean and then cycle in higher-calorie days for optimal testosterone production and maintenance.

If overweight, a minor calorie deficit while losing weight can help. Losing weight slowly, around a 15 percent daily calorie deficit, doesn’t seem to affect testosterone as negatively as crash dieting does. But if you’re on a daily caloric deficit, it is still advisable to incorporate regular calorie refeeds, such as eating to caloric balance or slight excess on one day of the weekend.

Finally, remember that it’s wise to tap into all the physiological benefits of fasting, particularly via daily twelve- to sixteen-hour intermittent fasts. If your goal is to maximize testosterone and libido, then simply go long periods of time between meals, and when you do finally eat, eat a significant number of calories — at least as many as you need to sustain your metabolic rate.

5. Nail Your Macros

For optimal testosterone production, it’s best not to skimp too much on calories or go overboard. Additionally, you might want to steer clear of excessive protein intake (more than 0.8g per pound of body weight) and prolonged low-carb diets (below 30 percent of calories), especially for those with an active lifestyle. And whether you’re leaning toward a high-carb or low-carb diet, it’s wise not to overlook the importance of saturated or monounsaturated fats — these types of fats are key in maintaining overall health, particularly in relation to hormone production and balance.

To avoid excessive protein intake, prioritize healthy fats to fill up, such as olive oil, avocado, nuts, seeds, full-fat dairy, grass-fed butter, grass-fed beef, and wild-caught fish like salmon (which provide both protein and fats).

6. Hydrate 

Even mild dehydration (1 to 2 percent body weight loss) can raise cortisol levels and deleteriously affect testosterone production. In addition, the more dehydrated you are, the more cortisol and adrenaline rise, and the more testosterone drops. If you are significantly sweating or in a stage of heavy exercise, drinking water or eating water-rich produce such as cucumbers, celery, tomatoes, and watermelon becomes even more important for testosterone maintenance.

My article “10 Things Your Pee Can Tell You About Your Body” includes a few handy tips for using urine strips to quantify your level of hydration. Just be sure to steer clear of estrogen-boosting and endocrine-disrupting plastic water bottles (and anything else that contains the all-too-common additives BPA, phthalates, parabens, triclosan, and benzophenones).

7. Train for Testosterone 

Strength training is your ally in the love department. It helps reduce body fat and also directly elevates testosterone levels — not to mention it boosts your confidence and sex appeal. For best results, focus on compound lifts and explosive movements.

Follow these basic principles when strength training for optimal testosterone production:

• Lift explosively.
• Lift heavy enough, but not too heavy (moving weight fast can have a good effect on testosterone).
• Use compound lifts to activate large amounts of muscle mass.
• Focus on body parts that have a high density of androgen receptor sites (particularly the chest, shoulders, and legs), which helps optimize the anabolic response to resistance training, leading to greater muscle hypertrophy and strength gains.
• Do sprint intervals to maximize force production in minimal time and to activate fast-twitch muscle fibers.
• Work on as much muscle tissue as you can as quickly as possible.

Additionally, to develop even better breath control, more flexibility, greater cardiovascular endurance, and the ability to move energy throughout your body (which especially enhances intercourse), give Kundalini yoga a try. When it comes to sex, I’ve found that to be the most helpful form of yoga.

Ladies, testosterone is essential for you as well, as it’s not just a “male hormone.”

Adequate testosterone levels are important for muscle and bone health, sex drive, building muscle, keeping skin supple, enhancing the process of fat tissue lipolysis (whereby stored fat molecules are broken down and released into the bloodstream for energy), and many other anti-aging effects.

Lately, my wife, along with a host of other female biohackers, have begun applying a dab of testosterone cream clitorally prior to sex, for what they describe as a “screamin’ good” orgasm. Turns out they’re onto something. Exercise consistently to maintain healthy testosterone levels and consider bioidentical hormone replacement therapy (just a touch of testosterone cream applied vaginally) if needed.

8. Control Stress 

Chronic stress can lead to elevated cortisol levels, competing with testosterone production. Kick stress and high cortisol to the curb through whatever methods help you to feel calm and centered, such as meditation, nature time, breathwork, exercise, saunas, and adaptogenic herbs like ashwagandha.

Personally, I utilize all of these remedies and more, such as time spent in front of a Joovv red light therapy device (which improves performance, recovery, and cellular energy while reducing oxidative stress). Another one of my favorites for red light therapy is the HigherDOSE Infrared Sauna Blanket, which helps you get all of the benefits of saunas in one affordable, portable device (use code BEN to save 15%).

9. Increase Androgen Receptor Density

Present in both men and women, androgens are hormones such as testosterone and androstenedione that are important for normal sexual organ development before birth and also sexual development during puberty. In adults, androgens play a crucial role in libido, physical performance, and sexual function, and also act as precursors to important hormones such as estrogen. Androgen receptors are what allow the body to respond appropriately to androgens. As a general rule, the more receptors you have, the better your body is equipped to respond to your hormones.

Here are some of the better-researched methods to increase androgen receptor density:

• Fast (not calorie restriction per se, but ample time between meals and a twelve- to sixteen-hour daily fast)
• Sip coffee or consume caffeine (about 2mg per pound of body weight before exercise)
• Engage in explosive resistance training (short, fast sessions two to three times per week)
• Take L-carnitine (about 2g per day)
• Use mucuna (5g or more), forskolin (250mg of a supplement containing 10 percent forskolin taken twice per day), and creatine (5g to 10g per day)

10. Embrace Masculinity 

Exploring the “manosphere” over the past few years has taught me a lot about the importance of embracing masculinity, including the need to express and engage in typically manly traits and activities like competition, hunting, lifting weights, leading your family, caring for your woman, building a legacy, and spending time with other men. In fact, suppressing these drives can negatively impact many biological functions, including testosterone production.

To set the record straight: I disagree with the popular manospheric notion that men can operate independently without a feminine essence, (often referred to as “MGTOW,” short for “Men Going Their Own Way”), and I’m not a fan of the infatuation with pickup artistry that’s so prevalent in this community.

That said, I have learned a ton from resources like Future Men by Doug Wilson (and the Canon Press video series by the same name), Iron John by Robert Bly, The Professor in the Cage by Jonathan Gottschall, and even The Rational Male and The Way of the Superior Man. I’d also suggest checking out the books Fit Soul, Endure, and Precepts by (ahem) yours truly for more on the topic of embracing masculinity.

11. Consider Testosterone Optimization Therapy (TOT) 

Using testosterone optimization therapy (TOT) is no different than using a health-promoting substance like aspirin, caffeine, or antibiotics. TOT can transform your life by optimizing testosterone levels, thereby boosting confidence, mental outlook, and physical health. It can also reduce body fat, increase muscle mass, and improve heart health. The men who go down the route of therapeutic administration ultimately classify their lives in two different phases: life before TOT and life after TOT.

One of my friends, Jay Campbell, is my go-to resource on this topic. His book, The Testosterone Optimization Bible, and my recent podcast with him are great sources for everything testosterone-related.

Additionally, enclomiphene is an alternative for those concerned about fertility and testicular shrinkage; studies show it can effectively restore testosterone levels while maintaining fertility. Consider trying Maximus’s Oral TRT+ Protocol, which features enclomiphene in its breakthrough formulation that delivers a unique release of testosterone designed to improve your energy and body composition without impacting your fertility, liver, kidney, or testicular size.

12. Inject Stem Cells for Erectile Function

In 2017, the European Association of Urology published trial results showing that stem cells can restore sufficient erectile function to allow previously impotent men to have spontaneous intercourse. It worked for eight of twenty-one patients, and it’s the first time that such therapy has enabled men suffering from erectile dysfunction (ED) to have sex without needing other medicines, injections, or implants. 

I underwent the same fat-sucking, stem cell harvesting procedure discussed in the aforementioned study. This involved the removal of my adipose tissue, and stem cells were isolated and mixed with platelet-rich plasma (PRP). PRP is a type of plasma that has a higher concentration of platelets (small blood cells containing essential proteins for tissue repair and regeneration) than regular blood.

PRP injections can treat the penis, but I had to wait for my stem cells to multiply. After researching clinics, I found one in Spokane, where my stem cells were shipped. The procedure was quick, and my results were definitely positive and noticeable, including increased size and firmness. While there are concerns about the safety and efficacy of penile stem cell injections, PRP injections are considered generally safe.

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Discover More About Pleasure, Sexual Health, and Biohacking with Boundless 

There you have it, my friend — whether you’re aiming to add some spice to your relationship or are eager to discover more about the fascinating realm of sexual satisfaction, I hope you found this article to be both enlightening and beneficial. 

Also, if you enjoyed this article, here’s a secret… 

That’s just a snippet of “Sex: Tantra, Orgasms, Libido, Sexual Satisfaction, Hormones, and Beyond” — an entire chapter dedicated to elevating your sexual health, pleasure, connection, and intimacy in my best-selling book, Boundless.

With Boundless, expect a groundbreaking guide for total human optimization that is meticulously crafted to unravel the mysteries of your brain, elevate your physical prowess, and ignite your spiritual vitality. Whether you aspire to sculpt muscle, incinerate fat, extend your lifespan, indulge in mind-blowing sex, or raise resilient children, Boundless offers you a compass for peak performance in every facet of your life.

You can secure your copy of Boundless right here. Or, if you’re just eager to delve into more tips on biohacking your way to a fantastic sex life, explore these resources:

• “Optimize Libido, Orgasm Enhancement, How To Thrust In Time, Better Erections Naturally, Breathwork For Sexual Performance, And More…”
• “Biohacking Sex: The Best Tips, Tricks, Supplements & Food To Optimize Libido, Desire & Arousal.”
• “Recapture the Rapture: Biohacking Sex, Tantric Breathwork, Plant Medicines For Orgasmic Enhancement & Much More!”
• “The Five Best Supplements and Foods to Increase Sexual Performance.”
• “7 Minute Breathhold Instructions, Multi-Orgasmic Breathwork, DMT Activation, How He Rescued The Homeless With Breathing & Much More With Travis Steffens Of “The Breath Source” App.”

I know you guys have been asking for a non-romantic-sleeved, non-dropped-shoulder jackety type piece that really hugs your body for a while now… something that really skims your silhouette and gives a waist-cinching effect!

I’ve been wanting a substantial long sleeve layering piece for outdoor running for a while, and I felt like this was the best opportunity to test out this new body ody ody silhouette! ⏳

The Chasing Pavements Mockneck Pullover

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As you can see, the reason why it snatches is because of the way the fabric is cut to contour your body. These are the things that matter…the things that take a garment from just being on your body to enhancing your body! The teeny tiny details matter, BIG TIME.

I’m wearing this new POPFLEX pullover in size small! It’s very true to size. Just get your regular size.

It’s stretchy and cozy, perfect for a chilly morning run or a cold AC gym situation! And yessss the ⌚️ watch opening is on BOTH sides! Enjoy!

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Kula competed in the equipped powerlifting category at the 2024 Arnold UK.

Last updated on March 28th, 2024

Polish powerlifter Zuzanna Kula isn’t long out of the Juniors but has already made a name for herself in the Open category in the International Powerlifting Federation (IPF). She brought home the silver medal from the 2022 World Games in Birmingham, AL, followed up with a win at the IPF equipped world title in Viborg, Denmark, the same year.

Kula suffered an ACL injury in 2023, which required surgery to repair. She returned to the competitive lifting platform in style at the 2024 Arnold Sports Festival UK on March 16, 2024, breaking the IPF’s 57KG-class equipped bench press world record with a phenomenal 161 kilograms. Take a look at the lift below, courtesy of the IPF Instagram page:

The IPF’s equipped division allows single-ply bench shirts. Kula is an expert in their use. The shirt’s dense fabric heavily restricts the arms’ movement and resists the lifter’s attempts to bring the barbell down to the chest.

Kula controlled the descent well and kept her chest high. The bar path was wobbly, but Kula pressed it to lockout successfully and was rewarded with three white lights from the referees.

2024 IPF Arnold Sports Festival Results — Zuzanna Kula (Poland), 57KG

• Squat
  • 167.5 kilograms
  • 175 kilograms
  • 180 kilograms
• Bench Press
  • 156.5 kilograms — IPF Open World Record
  • 161 kilograms — IPF Open World Record
  • 166 kilograms
• Deadlift
  • 167.5 kilograms
  • 172.5 kilograms
  • 177.5 kilograms
• Total — 513.5 kilograms

Kula won the overall silver medal and 1,500 Euros in prize money — a great comeback performance. She is not on the roster for the 2024 European Powerlifting Federation (EPF) European Equipped Championships, so it’s not clear what her next competition will be.

However, Kula is expected to compete at the 2024 IPF World Equipped Championships in Reykjavik, Iceland, since it’s a qualifying event for the 2025 World Games in Chengdu, China.

Kula was the first Polish woman to win a medal for powerlifting at The World Games, so it’s a sure bet that she will do everything possible to return.

Featured image: @theipf on Instagram