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!

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?

---

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

---

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. 

---

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. 

---

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.

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

---

Ben Greenfield’s VIP Text Club: To receive exclusive texts from Ben Greenfield, text the word “FITNESS” to 411247 (within the U.S. only).

---

My Article Feed:

My full article feed and all archives of my articles are here.

---

Product Of The Week

::: Enhance Performance, Comfort, and Mobility With Vibrant Blue Oils’ Fascia™ Essential Oil Blend :::

Ever feel like you’re doing everything right for your health and fitness routine, but something’s still off?

The missing piece of the puzzle may just be your fascia — the intricate web of connective tissue that’s more crucial to your well-being than you might realize.

Healthy fascia can support detoxification, improve your energy flow, absorb much-needed nutrients, and restore hormonal balance.

Here’s a fascinating fact: your fascia is connected to everything — every organ, nerve, gland, and cell in your body, acting as your internal communication network.

But when stress hits, this network tightens up, trapping toxins, trauma, and all sorts of junk inside your tissues, jamming things up and blocking the good stuff from getting in. That, my friend, can leave you stuck in a state of discomfort and disease, where you’re in pain, stiff, and unable to perform well or recover from exercise.

Now here’s the good news: there’s a way to hit the “reset button” on your fascia, and it’s simpler than you think. Enter a proprietary, all-natural solution: Vibrant Blue Oils’ Fascia™ Essential Oil Blend.

In mere seconds, this blend works its magic by signaling your fascia to relax and let go, allowing your body to release all those physical and emotional toxins.

The result? A cascade of health benefits that can transform how you feel, move, and function every day.

Haven’t used essential oils in the past to ease wound-up muscles and joints? It’s non-invasive, super easy to use, and has already helped thousands find relief from pain, gain more energy, and generally feel outstanding.

The best part is that you don’t have to overhaul your entire routine to see results. Just a few seconds a day of applying this blend of powerful oils — which includes Angelica root, frankincense, lavender, elemi, geranium, vetiver, and others — can make a world of difference.

The sun is shining, you’re lacing up your running shoes, and you’re ready to head out and clear your mind on a run. Before you go, taking a few minutes to do a dynamic warm-up can help you prepare your heart, joints, muscles, tissues, and mind for a fantastic run — and potentially help prevent running injuries. 

We’ve got the best stretches to do before a run to warm up all your running muscles. We’ll explain each of them and give you a sample warm-up routine you can do before every run to set you up for miles. 

Pre-Run Stretches

1. Dynamic Quad Stretch
2. Dynamic Hamstring Stretch
3. Dynamic Wall Calf Stretch
4. Forward Lunge
5. Side Lunge
6. Front-to-Back and Lateral Leg Swing
7. High Knees
8. Butt Kick

1. Dynamic Quad Stretch

Equipment Needed	wall
Muscles Worked	quads
Sets & Reps	1 – 2 x 10 (3-second hold) alternating per side

Why Do It: Your quadriceps play a key role in running — they straighten your knees and assist in hip flexion and knee stabilization. Warming them up by doing these movements in a dynamic quad stretch helps prepare them for proper running form. 

How to Do It:

1. Stand upright with your feet hip-width apart. Stand near a wall if you need support. 
2. Shift your weight onto your left foot. Touch the wall with your left hand. Bend your right knee and bring your right foot toward your right glute. Grab your right ankle with your right hand. Feel the stretch in your quads and hip flexors. Hold for two to three seconds.
3. Step your right foot down. Repeat for 10 more reps.
4. Turn around to switch sides and perform 10 dynamic quad stretches on your left quad.

How Often to Do This Stretch: You can do this stretch before every run. 

Modifications

• Make it Easier: Hold on to something stable for more balance rather than just touching a wall. 
• Make it Harder: Perform this without the wall for a balance challenge.

Coach’s Tip: Keep your hips in line with each other and squeeze your glutes to maintain stability.

2. Dynamic Hamstring Stretch

[Read More: The 17 Best Lower Body Exercises to Level-Up Your Leg Day]

Equipment Needed	shoes (optional)
Muscles Worked	hamstrings
Sets & Reps	1 – 2 x 8 – 10 per side

Why Do It: When you run, your hamstrings work with your quads and perform the opposite functions — bending your knees and extending your hips. Warming them up in a dynamic hamstring stretch is crucial to a holistic pre-run warmup for your lower body. They can also help loosen up your lower back.

How to Do It:

1. Stand upright with your feet hip-width apart. 
2. Step your left foot forward with your left heel on the ground and toes pointing up. Elevate your foot on a yoga block, box, or chair for extra-tight hamstrings. Hang your arms by your sides.
3. Hinge your hips back and keep a slight bend in your right knee. Keep your core engaged and back straight. Feel the stretch in the back of your right leg and scoop your arms down toward your left foot. Stand back up and reach your arms up. Relax your arms by your sides and return your left foot to the starting position.
4. Switch legs to perform on your right side. Alternate for eight to ten reps per side.

How Often to Do This Stretch: Perform this stretch before every run.

Modifications

• Make it Easier: Elevate your foot on a chair.
• Make it Harder: Hold for two to three seconds at the bottom with your back straight and core engaged.

Coach’s Tip: Your hands don’t need to reach your foot — keep your core engaged and only go as far as you can hinge your hips.

3. Dynamic Wall Calf Stretch

Equipment Needed	wall or rack
Muscles Worked	calves
Sets & Reps	1 – 2 x 8 – 10 per side

Why Do It: Your calf muscles assist in ankle plantarflexion; in other words, they help lift your heel and propel your foot forward when you run. Stretching (and strengthening) your calves can affect your gait and improve your running form. Tight calf muscles can also restrict ankle mobility, so a pre-run dynamic calf stretch may boost their range of motion.

How to Do It:

1. Stand upright and face a wall. Place both hands on the wall.
2. Step your right foot back behind you. Keep your right leg straight and your heel down.
3. Bend your left knee toward the wall. Feel the stretch in your right calf. Hold for two to three seconds.
4. Step your right foot forward. Switch legs, stepping your left leg back to stretch your left calf. Hold for two to three seconds. Continue alternating sides.

How Often to Do This Stretch: Perform this stretch before every run to warm up your calf muscles.

Modifications

• Make it Easier: Take a smaller step back or bend your front knee less.
• Make it Harder: Take a bigger step back.

Coach’s Tip: The goal is to keep your back heel down so you can reduce how much you bend your front knee to make that happen.

4. Forward Lunge

Equipment Needed	bodyweight, space for walking (optional)
Muscles Worked	quads, glute medius
Sets & Reps	2 x 6 – 8 per side

[Read More: How to Balance Running and Strength Training, No Matter Your Goals]

Why Do It: Next, we’ll get into some warm-up exercises to really “activate” your muscles in addition to dynamically stretching them. The forward lunge works multiple muscle groups that you’ll use in running while stretching your quadriceps on your back leg. They also help activate your glute medius on your front leg to stabilize your knee — another important muscle for running performance.

How to Do It:

1. Stand upright with your feet hip-width apart. Engage your core to stand tall.
2. Step your left foot forward. Keep your left foot on the floor and lift your right heel. Bend both knees to a 90-degree angle. Keep your right leg a little bit more straight if necessary. Squeeze your glutes. Feel the stretch in your right quadriceps. 
3. Straighten both legs and return your left foot to the starting position. Step your right foot forward to repeat the forward lunge on your other side.
4. Continue alternating sides.

How Often to Do This Stretch: You can do these before a run or as part of a strength training workout to support running performance. 

Modifications

• Make it Easier: Bend your knees less or hold on to something for support.
• Make it Harder: Progress to walking lunges, staying in the same sets and reps scheme.

Coach’s Tip: Keep your front knee tracking out to avoid knee valgus; this will also work your glute medius.

5. Side Lunge

Equipment Needed	space
Muscles Worked	glute medius, adductors, lower body
Sets & Reps	2 x 6 – 8 per side

Why Do It: The side lunge, or lateral lunge, is a great warm-up exercise that activates and strengthens your glute medius on your working leg while stretching your adductors (or inner thighs) on the other side. The glute medius and adductors tend to be neglected muscles; both are key to running performance. The side lunge also works your entire lower body in the frontal plane of movement.

Equipment Needed: You’ll need enough space to step out to the side. 

Sets and Reps: Perform one to two sets of six to eight lunges per side.

How to Do It:

1. Stand upright with your feet hip-width apart. Reach your arms out in front of you or clasp your hands at your chest.
2. Step your left leg out to the side. Bend your left knee as you hinge your left hip back, and let your torso come forward.
3. Push off the floor to stand back up and return your left foot to the starting position. 
4. Switch legs and repeat with your right leg. Continue alternating side lunges.

How Often to Do This Stretch: Do these before a run, or load them up and incorporate them for some unilateral training on leg day.

Modifications

• Make it Easier: Shorten the range of motion, and don’t hinge and bend too much.
• Make it Harder: Continue bending your knee and hinging your hip to sit as low as possible.

Coach’s Tip: Be sure to sit back with a tall chest as you lunge.

6. Front-to-Back and Lateral Leg Swing

[Read More: The 6 Best Hamstring Stretches to Add to Your Routine]

Equipment Needed	wall, squat stand or power rack, space
Muscles Worked	hip flexors, quadriceps, hamstrings, adductors, lower back, core
Sets & Reps	12 front-to-back leg swings + 12 side to side leg swings per leg

Why Do It: Leg swings — both front-to-back and lateral — are a fantastic addition to your pre-run warm-up. They increase blood flow and move your hips through their full range of motion in two planes of movement. Your hip flexors, quadriceps, hamstrings, and adductors stretch and engage while loosening up your lower back, engaging your core, and preparing your body for the running movement pattern. 

How to Do It:

1. Stand upright beside a wall or sturdy object — a squat rack works well. Shift your weight onto your right foot. Place your right hand on the wall or object. Squeeze your glutes and engage your abs.
2. Swing your left leg forward and backward, and keep it straight. Go as far as you can while maintaining your balance. Continue for 12 reps. Turn around to switch sides and repeat.
3. Perform lateral leg swings next. Shift your weight onto your right foot and place your right hand on the wall. Swing your left leg across your body toward the wall and out to the side. Continue for 12 reps.
4. Turn around to switch sides and perform lateral leg swings with your right leg.

How Often to Do This Stretch: You can perform these before every run.

Modifications

• Make it Easier: Bend your knee slightly on the swinging leg or decrease how high you go.
• Make it Harder: Place your hands on your hips to challenge your balance and build stability on the standing leg.

Coach’s Tip: Avoid shifting your pelvis to compensate for the range of motion in your hips — however far you can swing while maintaining control is perfectly fine.

7. High Knees

[Read More: How To Build Stamina for Running: 6 Tips + Benefits]

Equipment Needed	bodyweight, wall or object to hold onto for balance
Muscles Worked	hip flexors, core
Sets & Reps	3 x 30 seconds

Why Do It: High knees are a great warm-up exercise that raise your heart rate and increase blood flow. They strengthen your hip flexors and core while preparing your body for the running movement pattern. High knees work multiple muscle groups and build coordination in your lower body.

How to Do It:

1. Stand upright with your feet hip-width apart. Reach your arms out in front of you, or hold on to something for more support. 
2. Shift your weight onto your left foot. Bring your right knee up to tap your right arm. Step your right foot back down. Bring your left knee up to tap your left arm. Step your left foot back down.
3. Continue alternating high knees slowly with plenty of core control.
4. Increase your speed once you are comfortable. Go quicker to raise your heart rate.

How Often to Do This Stretch: Perform these as fast as possible before a run where you’re working on beating your time or running a faster mile.

Modifications

• Make it Easier: Hold on to something for balance and keep going slowly. Don’t raise your knees as high.
• Make it Harder: Go as fast as possible while maintaining balance, getting your knees as high up as possible.

Coach’s Tip: You can keep going slow and controlled for more of a core workout. 

8. Butt Kick

[Read More: The 10 Best Leg Stretches to Bolster Your Lower Body Training]

Equipment Needed	bodyweight, wall or object to hold onto for balance
Muscles Worked	hamstrings, glutes, quads
Sets & Reps	3 x 30 seconds Optional: 4 x alternating 30-second high knees + 30-second butt kicks

Why Do It: Butt kicks are another heart rate-raising warm-up exercise that will activate your hamstrings as your quadriceps stretch. Many people tend to have overactive quadriceps, so butt kicks are a great addition to your pre-run warm-up to make sure your hamstrings are equally firing. They’ll also work your glutes and increase blood flow to your lower body like a jogging pattern.

How to Do It:

1. Stand upright with your feet hip-width apart. Engage your abs and squeeze your glutes. Bend your elbows at your sides.
2. Shift your weight onto your right foot. Bring your left heel to your left glute as you swing your right arm forward and left arm back. Step your left foot down. Kick your right heel to your right glute, swinging your arms again.
3. Continue alternating butt kicks and swinging your opposite arms. Go slowly to find your balance.
4. Pick up the pace so you feel you are jogging in place. Make a complete butt kick on each rep.

How Often to Do This Stretch: You can perform these before every run, especially when working on speed.

Modifications

• Make it Easier: Take it slow and focus on the hamstring contraction.
• Make it Harder: Go as fast as possible, maintaining control.

Coach’s Tip: Actively squeeze your heel toward your glutes so you feel your hamstrings engage.

Benefits of Stretching Before a Run

Dynamic stretching before a run helps prepare your cardiovascular system, muscles, joints, and tissues for what’s to come. Here are the top benefits of adding a warm-up to your run routine.

Raises Heart Rate

One of the first physiological changes that occur when you begin movement is your heart rate rises. If you’ve been sitting at work and then start sprinting, you’re going from your resting heart rate too close to your max heart rate. It’s not always a bad thing, but dynamic stretching, especially dynamic warm-up exercises like lunges, high knees, and butt kicks, increases your heart rate gradually.

Your body temperature also rises, which helps to literally “warm up” your muscles.

Increases Blood Flow

As your heart rate increases and temperature rises, your blood flow also improves. Dynamic stretching increases blood flow to the muscles you’re stretching, which can lead to better running performance. (1)(2)

There is a popular claim that stretching before a run helps prevent delayed onset muscle soreness (DOMS), but the evidence is limited. However, if you’re already sore, boosting blood flow to sore muscles before your run may help ease some stiffness.

[Read More: Jogging Vs. Running — What’s the Difference and Why Does it Matter?]

Static stretching, where you hold a stretch for 20 to 30 seconds without moving, is commonly done during a cool-down and may better help alleviate soreness. Evidence is also mixed on whether post-run stretches in a cool-down reduce soreness, but the common element is that blood flow improves, which is still a plus for muscle health. (3)

Warms Up Your Range of Motion

Another common claim is that stretching increases your range of motion. A more helpful way of thinking about it is that performing dynamic stretching and sports-specific activities before a run warms up the range of motion you’ll be using. You’re rehearsing the movement you’ll be doing, which may help improve running performance.

• A 2019 study found that dynamic stretching increased flexibility and reduced hamstring stiffness while increasing the range of motion at the knee. (4)
• A 2012 study found that a dynamic warm-up increased quadriceps strength and flexibility of the hamstrings. (5)

May Reduce Risk of Injury

Unfortunately, running injuries are relatively common and can keep you out of your run routine longer than you’d like. Dynamic stretching may reduce your risk of injury, but again, evidence has been mixed on this popular idea. 

Running injuries can occur when some muscles aren’t firing as they should, leading to your joints taking on more impact. Improper running form can also increase your risk of injury to your ankles, knees, and hips.

A commonly overlooked muscle, the glute medius, is a frequent culprit. It’s a muscle in your glutes responsible for helping control your pelvis, externally rotate your hip, and stabilize your knees. 

[Read More: The 8 Best Foam Roller Exercises For Your Legs]

A systematic review and meta-analysis investigated this issue. It compared studies that measured glute medius activation in people suffering from common running injuries, including Achilles tendinopathy and patellofemoral pain syndrome. The analysis found that people with patellofemoral pain syndrome (knee pain) had significantly less glute medius activation while running. (6)

Strengthening your glute medius (and glutes, hips, and legs in general) outside of warm-ups is also key to preventing running injuries. Focusing on warm-up exercises that target your glutes, like forward, walking, or side lunges, may also help.

Sample Running Warm-Up

A good dynamic warm-up includes some dynamic stretching, muscle activation, and movement preparation for the specific activity you’ll be doing — in this case, running. (7)

Here’s a sample pre-run warm-up.

Exercise	Sets	Reps
Dynamic Quad Stretch	1	10 per side
Dynamic Hamstring Stretch	1	8 per side
Dynamic Wall Calf Stretch	1	8 per side

Exercise	Sets	Reps
Forward Lunge	2	6 per side
Side Lunge	2	6 per side

Exercise	Sets	Reps
Front-to-Back Leg Swings	1	12 per side
Lateral Leg Swings	1	12 per side
High Knees	3	30 seconds
Butt Kicks	3	30 seconds
Light Cardio: Easy Jog	1	5 – 10 minutes
*Alternative light cardio on an elliptical or bike	1	5- 10 minutes

Should You Stretch Before Every Run?

If you’re going from zero activity to running, doing dynamic stretches before every run is important. 

If you’re doing a quick sprint workout at the end of a lifting session, your muscles and body are already pretty warm. You may not need to go through an entire pre-run warm-up, but a few exercises for movement preparation could still be beneficial.

FAQs

Let’s close out with some frequent questions about a pre-run stretching routine.

How long should you warm up before running? 

Your pre-run warm-up should take five to 15 minutes.

Does stretching before running really help? 

Stretching before running helps improve blood flow to your muscles, raises your heart rate gradually, prepares your joints to go through their range of motion, and activates the muscles you want to be working. Together, these things can help prevent injury and improve performance.

What is dynamic stretching and why is it better than static stretching before a run?

Dynamic stretching refers to moving through your range of motion; static stretching refers to holding a stretch position for longer. Research has shown that dynamic stretching is better before running because it can mimic the movements you’ll be doing in your activity. It can help increase your range of motion and reduce stiffness without overly fatiguing the muscles.

References

1. Craig Leon , Hyun-Ju Oh & Sharon Rana (2012) A Purposeful Dynamic Stretching Routine, Strategies, 25:5, 16-19,
2. Park HK, Jung MK, Park E, Lee CY, Jee YS, Eun D, Cha JY, Yoo J. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil. 2018 Feb 26;14(1):78-82. 
3. Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med. 2018 Jul;48(7):1575-1595. 
4. Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019 Feb 11;18(1):13-20. 
5. Aguilar AJ, DiStefano LJ, Brown CN, Herman DC, Guskiewicz KM, Padua DA. A dynamic warm-up model increases quadriceps strength and hamstring flexibility. J Strength Cond Res. 2012 Apr;26(4):1130-41.
6. Semciw A, Neate R, Pizzari T. Running related gluteus medius function in health and injury: A systematic review with meta-analysis. J Electromyogr Kinesiol. 2016 Oct;30:98-110. 
7. Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011 Nov;111(11):2633-51. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Cookie dough is often a treat that’s easy to overdo. It’s so delicious and brings back the nostalgia of baking things with my mom and sister when I was little. Anyone else like to swipe a bite or two when no one is looking?

That simple joy inspired me to make my own, safe-to-eat version with a serving size for one! There’s no egg and no raw flour. Oh, and it’s a high-protein treat!

“Healthier” Cookie Dough

Typically, cookie dough isn’t ideal for everyday snacking. It’s more of an indulgence!

In my version, I kept it gluten-free by using highly absorbent coconut flour, which also adds to the volume because it gets nice and thick.

I used my for added vanilla flavor, a boost of protein, and gut-healthy ingredients like fiber and probiotics. Because it’s a vegan protein powder, it also adds to the dense texture, which makes this recipe really satisfying.

The butter flavoring comes from butter extract and butter-flavored coconut oil, but feel free to use ghee or butter, or even cashew butter (but then definitely add the extract).

Let’s make some dough!

Finally, “raw” cookie dough you can eat safely! I don’t like chocolate so I leave the chips out. Do whatever sounds good to you!

More yummy treats!

My Sandwich Cookie

Vegan Cake Pops

PB Mug Cake

Let me know in the comments if you try making any of these!

PS – If you want some more easy, high-protein recipes, check out my protein cookbook!

January 4, 2024

Welcome to Ben Greenfield’s Weekly Roundup!

In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!

---

New Discoveries

Exciting News — My Latest Culinary Creation, Boundless Kitchen, Is Finally Here!

Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.

Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!

Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.

Searching for a captivating and educational book to engage your kids’ minds? Dive into the adventurous story Cows a Playin’ Hide and Seek, written by my wife, Jessa, and her sister, Shawna. Picture cowboy Dave in an imaginative counting adventure, chasing down playful cows in an enthralling game of hide-and-seek. This book is more than just a delightful read — it’s a fantastic way to keep your little ones engaged and learning, providing a refreshing alternative to screen time.

Grab your copy now to ensure your kids are not just having a blast but also gaining valuable knowledge as they join in the excitement of rounding up the book’s lively cows.

---

Here’s How a Cup of Joe Can Shape Your Body’s Cortisol Response

Are you a dedicated coffee enthusiast, savoring the ritual of starting your day with a piping-hot mug of caffeinated deliciousness? Turns out you really don’t have to worry about coffee jumpstarting or shoving your morning “cortisol awakening response” into overdrive, particularly if you’ve been drinking coffee for more than five days — which defines most of us, right?

If you’re anything like me, the comforting embrace of that daily cup of joe (I recommend trying the organic medium or dark roast by Kion) sparks curiosity about the intricate relationship between caffeine and its effects on your body, especially concerning the stress hormone cortisol.

Caffeine, as you likely know, can kickstart cortisol secretion, whether you’re chilling out or under mental stress. The pressing question remains, “Can a person develop a tolerance to this cortisol spike with regular caffeine intake?”

To help you understand the connection, I’m delving into a captivating study that not only answers this question but also uncovers the surprising dance between your morning brew and your body’s stress response.

Researchers sought answers by conducting a comprehensive double-blind, crossover trial with both men and women. Over four weeks, participants alternated between abstaining from caffeine and consuming controlled doses to measure its impact on cortisol levels.

Here’s the discovery: After a five-day caffeine break, a single caffeine dose caused a significant jump in cortisol levels throughout the day. However, when participants consumed caffeine daily (300mg or 600mg per day), their morning cortisol response to caffeine practically vanished.

This pattern suggests that while the body can adapt to the cortisol-boosting effects of caffeine to some extent, this adaptation is not complete. Regular caffeine consumers might not experience the same morning cortisol spike as occasional drinkers, but they’re not entirely immune to caffeine’s impact on cortisol levels later in the day.

So, what does this mean for you and your coffee habit?

If you’re a regular coffee drinker, your body likely adjusts to the cortisol response, particularly in the morning. But if you decide to take a break from caffeine, be prepared for that familiar cortisol surge to return after about five days — a reminder that even your daily cup of joe can have more complex effects than you might realize.

Curious about my coffee habits and the pros and cons of being a coffee drinker? Check out these resources:

Interested in hearing more about this type of research as soon as I discover it? Follow me on Twitter.

---

My Favorite Clean Energy Drink (With ZERO Of That Pesky Folic Acid)

In a world saturated with energy drinks promising an instant pick-me-up, the pursuit of vitality often comes at a cost — compromising your health.

This is because most energy drinks are full of synthetic folic acid, which can disrupt your body’s intricate methylation process. The consequence? An insidious rise in homocysteine levels, a notorious troublemaker that doesn’t just cloud your mind with brain fog but also throws your energy levels off balance. Imagine your mental clarity slipping away, your focus faltering, and the very essence of restorative sleep becoming a distant memory. You can read up more on that paradoxical issue of folic acid in energy drinks (along with many fortified grains and cereals) here. 

Choosing energy drinks loaded with synthetic folic acid isn’t merely a gamble; it’s akin to playing Russian roulette with your vitality — a risky bet that could compromise the core elements of your well-being.

If you’ve found yourself caught in the paradox of needing an energy boost but questioning the toxic ingredients in typical concoctions, you’re not alone. The dichotomy between seeking heightened alertness and maintaining a health-conscious lifestyle is real, which is why I’m a huge fan of Update. This isn’t just another energy drink; it’s a strategic shield against the dangers lurking in typical energy boosters. It’s also zero-calorie, zero-sugar, and loaded with clean ingredients like paraxanthine, L-theanine, and essential vitamins C and B12. Additionally, Update doesn’t include any questionable additives or toxic ingredients like aspartame, sucralose, or coloring agents, either.

What do you drink when you need more energy? Have you looked at the label recently? For more detailed background and info on Update, check out this podcast episode with the company’s founder, Shawn Wells. Ready to try this game-changing energy drink now? Save some of your hard-earned bucks by using code BEN for 10% off at checkout.

Side note: if you’re curious about how your body handles methylation and folic acid, getting a genetic test like the ones from SelfDecode (use code BEN for 10% off) can be enlightening.

---

 

Unbeatable Peptide Stacks, Advanced Age Reversal Strategies, How To Banish Anxiety & Panic, Your Brain On THC, Ketones & Ketosis & More: The Most Listened To Episodes Of 2023.

---

Podcasts I Was Featured On Recently:

How to Use Peptides to Boost Immunity, Heal, Burn Fat, Build Muscle, Increase IQ & Slow Aging

How to Perform at Your Peak During a Chess Game | Ben Greenfield on ChessMood Podcast

Ep. 30 | The Formula for Living Longer with Ben Greenfield

---

Articles Recently Released About Me:

How To Live A Long, Happy Life: Celebrity Biohacker Ben Greenfield Shares His Top Tips — Have Meaning And Purpose, And Stay Physically Fit

The winner qualifies for the 2024 Olympia in Las Vegas.

Last updated on March 29th, 2024

The 2024 San Diego Championships Pro is slated for Saturday, March 30, 2024, in San Diego, CA. The show will feature the IFBB Pro League Bikini division.

Sixteen athletes will compete for the win and corresponding qualification for the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024. The roster for this competition is below, courtesy of the IFBB Pro League website:

2024 San Diego Championships Pro Roster

• Bridget Bailey (Australia)
• Ariel Barley (United States)
• Shantal Barros (United States)
• Alyssa Blessing (United States)
• Kimberly Bonilla (United States)
• Aimee Leann Delgado (United States)
• Erika Devera (United States)
• Brittany Gillespie (United States)
• Tara Grier (United States)
• Jacki Hansen (United States)
• Cherrylyn Ibanez (United States)
• Alexandra Leeper (United States)
• Anya Nicholson (United States)
• Olena Okanovic (United States)
• Judy Son (United States)
• Noel Zayour (United States)

[Related: How Pro Bodybuilders Tefani-Sam Razhi and Melissa Brodsky Build Shoulders With Coach Joe Bennett]

[Related: Opinion: The Sport of Weightlifting Sucks to Watch in 2024]

Aimee Delgado

Aimee Delgado had a successful 2023 season with five pro show wins and a sixth-place finish at the 2023 Bikini Olympia. She started her 2024 campaign in Columbus, OH, at the Bikini International during the Arnold Classic weekend, ranking second in a one-point decision to three-time defending champion Lauralie Chapados. Delgado is an early favorite in San Diego and needs a pro show win to qualify for the 2024 Olympia.

Tara Grier

Tara Grier won the 2023 Lenda Murray Atlanta Pro show to qualify for the 2023 Olympia, where she finished outside the top 15. Grier started her 2024 season ranking second to Vania Auguste at the 2024 Bikini International UK competition at the Arnold Classic UK event in Birmingham, England. The fans can look forward to a good matchup between Grier and Delgado.

Brittany Gillespie

Brittany Gillespie competed five times in her first season as a pro but did not qualify for the 2023 Olympia. Her best finish was second at the Klash Series Pro.

Gillespie starts her second pro season at this show against some serious competition, but her pro experience could make a positive difference for her.

Other Notes

This is one of two Bikini division shows slated for March 30, 2024. The other will be the 2024 Klash Series Championship Pro show in Orlando, FL. The winner of that contest will also qualify for the 2024 Bikini Olympia.

Featured Image: @fitnessbyaims on Instagram 

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