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The saying that sexual turn-ons are 90 percent above the neck is right, but only if that bottom half is working optimally.

“It’s your plate, not your mate.” That’s what authors Robert Fried, Ph.D. and Lynn Edlen-Nezin, Ph.D., said in their book Great Food, Great Sex, The Three Food Factors for Sexual Fitness. But before we get ahead of ourselves, let me preface this post by saying that there are countless factors that play a role in having great sex. The saying that sexual turn-ons are 90 percent above the neck is right, but only if that bottom half is working optimally.

Just Say ‘NO’

Before we get into eating for an awesome sex life, let’s first begin with a chemical compound known as nitric oxide (or NO for short). NO is a gas referred to by science geeks as a “signaling molecule”; nitric oxide (NO) shouldn’t be confused with nitrous oxide (N2O), a general anesthetic, or with nitrogen dioxide (NO2) which is another poisonous air pollutant.

In the body, nitric oxide is made from arginine and oxygen by various nitric oxide synthase (NOS) enzymes and by sequential reduction (i.e., in chemistry lingo, reduction means “gaining electrons”) of inorganic nitrate. So here’s the kicker. The endothelium (inner lining) of blood vessels uses nitric oxide to signal the surrounding smooth muscle to relax, thus dilating the artery and increasing blood flow; aha! A light bulb goes off in your thick skull and you’ve just put two and two together. So that’s how my woody goes from limp-dick to a full-fledged billy club! So we have various drugs that take advantage of the production of NO such as Viagra, Cialis and Levitra. Thus, scientists know for certain that NO is a common mediator of several neurotransmitters involved in the control of the male erectile response.1

Eat Clean, Exercise and an Erection Will Follow

Your dad or mom probably told you that if you exercised, ate healthy and didn’t stay out all night chasin’ skirt, you’d probably be all the better for it. Well certainly, clean eating and living is essential for optimal penile functioning. Yessirree, Bob. Obesity, hypertension, smoking and diabetes are significantly associated with erectile dysfunction (ED) risk.

Hyperlipidemia – an elevation of lipids in the bloodstream such as cholesterol and triglycerides – is common in ED patients. These patients have a high risk of later developing heart disease. Erectile dysfunction might therefore serve as a seminal event for coronary heart disease.2 Meaning, that if you realize your pecker ain’t working optimally, then your ticker may expire before its time.

Moreover, men with the metabolic syndrome have shown an increased prevalence of ED. As a review, metabolic syndrome is a cluster of conditions that occur together, increasing your risk for heart disease, stroke and diabetes. Having each of these conditions such as increased blood pressure, elevated insulin levels, excess body fat around the waist or abnormal cholesterol levels contributes to your risk of serious disease. But if all are present, then you’re in big trouble, my friend.

In one study, scientists tested the effects of a Mediterranean-style diet on ED in men with the metabolic syndrome. After two years, men on the Mediterranean diet consumed more fruits, vegetables, nuts, whole grains and olive oil as compared to men on the control diet. Endothelial function scores and inflammatory markers (C-reactive protein) improved in the intervention group, but remained stable in the control group. Thus, for the guys on the Mediterranean-style diet, which is rich in whole grain, fruits, vegetables, legumes, walnuts and olive oil, scientists found that it may be effective per se in reducing the prevalence of ED.3 Another study has confirmed similar results.4 That is, stick to the unprocessed carbohydrates, such as fruits and vegetables, healthy fats (olive oil) and lean protein or healthy protein sources like fish.

Sex Supplements

Despite the prevalence of a large number of “sexual enhancement” products, there are really only a few key ingredients that have been systematically studied. Perhaps the most famous of these is the conditionally essential amino acid, arginine. Arginine may in fact help both women and men. For instance, one study examined the effects of the nitric oxide-precursor L-arginine combined with the alpha 2-blocker yohimbine on subjective and physiological sexual arousal in postmenopausal women with what is termed Female Sexual Arousal Disorder. Twenty-four women participated in three treatment sessions in which self-reported and physiological sexual responses to erotic stimuli were measured following treatment with either L-arginine glutamate (6 grams) plus yohimbine HCl (6 milligrams), yohimbine alone (6 milligrams), or placebo, using a randomized, double-blind, three-way crossover design. Sexual responses were measured at approximately 30, 60 and 90 minutes post-drug administration. The combined oral administration of L-arginine glutamate and yohimbine substantially increased vaginal pulse amplitude responses to an erotic film at 60 minutes post-drug administration compared with placebo. So if you wanna get your lady ready, try this combination 60 minutes pre-sex.5 I guess the tough part is figuring out when that 60 minutes is.

Another study looked at the effects of the dietary supplement ArginMax on male sexual function. Twenty-five men diagnosed with mild to moderate erectile dysfunction were evaluated over a four-week period while on ArginMax. Of the 21 subjects that completed the study, 88.9 percent improved in their ability to maintain erection during sexual intercourse and 75 percent improved in satisfaction with their overall sex life. No significant side effects were noted.6

The herb Eurycoma longifolia Jack is found in many sexual enhancement supplements. It’s also known as Tongkat Ali. This stuff grows wild in the rain forests of Southeast Asia. Traditionally, it’s been used to improve energy, reduce fatigue and enhance overall physical and sensual performance. Oddly enough, nearly all the studies on this stuff is on rats. And guess what? It works pretty darn well in those four-legged critters. So if you want to get rats humpin’ like jack rabbits, give ‘em this stuff!7,8

So, let’s recap the primary strategies you need to follow to keep your pecker working like a finely tuned race car rather than a beat-up jalopy. First of all, exercise regularly with a combination of cardio (three times per week) and resistance training (three times per week) to keep the heart pumping and the muscles strong and functional. That’s half the battle. The other half is making healthy food and supplement choices.

According to the book Great Food, Great Sex, there are three main food categories that are sources of NO (remember nitric oxide?). They are:

• Greens and beans (nitrogen-rich vegetables)

• Staminators (meat, fish, soybeans, nuts, legumes)

• Brights (antioxidants like fruit, tea, red wine, olive oil, dark chocolate)

To simplify, this means you need to consume unprocessed carbohydrates such as fruits and vegetables, lean protein sources (fish is excellent) and brightly colored foods rich in antioxidants (and yes, this includes an occasional glass of wine and some dark chocolate). Perhaps a supplement that contains arginine and Eurycoma longifolia would be a nice addition.

Eating for Mind-Blowing Sex

Sample Daily Diet

Meal 1: 1 hard-boiled egg, 1/2 cup of blueberries and 1 slice of whole grain toast with a teaspoon of all-natural almond butter

Meal 2: Whole fresh fruit (e.g., 1/2 fresh mango)

Meal 3: Tossed salad with mixed vegetables and olive oil-based dressing, grilled chicken breast (minus the skin), 1/2 cup of steamed asparagus and 1/2 cup of brown rice

Meal 4: Raw peanuts, almonds, macadamia nuts, walnuts, etc.

(Post-workout meal: Consume a protein shake and throw in a touch of flax oil with some extra arginine)

Meal 5: Sushi (seaweed, salmon, avocado), salmon and tuna sashimi, edamame, 1/2 cup of brown rice, red wine

Meal 6: Fresh fruit (e.g., berries such as blueberries, strawberries, raspberries).

Meal 7: Your wife, your girlfriend, or significant other.

Take-Home Message

Two of the greatest pleasures in life are sex and food. Nothing else comes close. So why not use food to enhance sex? And take friggin’ care of your pipes ’cause if that ain’t workin’, then you can call it a night, punch your timecard and say sayonara.



1. Chen KK, Chiu JH. Effect of Epimedium brevicornum Maxim extract on elicitation of penile erection in the rat. Urology, 2006;67:631-5.

2. Roumeguere T, Wespes E, Carpentier Y, Hoffmann P, Schulman CC. Erectile dysfunction is associated with a high prevalence of hyperlipidemia and coronary heart disease risk. Eur Urol, 2003;44:355-9.

3. Esposito K, Ciotola M, Giugliano F, et al. Mediterranean diet improves erectile function in subjects with the metabolic syndrome. Int J Impot Res, 2006;18:405-10.

4. Esposito K, Giugliano F, De Sio M, et al. Dietary factors in erectile dysfunction. Int J Impot Res, 2006;18:370-4.

5. Meston CM, Worcel M. The effects of yohimbine plus L-arginine glutamate on sexual arousal in postmenopausal women with sexual arousal disorder. Arch Sex Behav, 2002;31:323-32.

6. Ito T, Kawahara K, Das A, Strudwick W. The effects of ArginMax, a natural dietary supplement for enhancement of male sexual function. Hawaii Med J, 1998;57:741-4.

7. Ang HH, Sim MK. Eurycoma longifolia Jack enhances libido in sexually experienced male rats. Exp Anim, 1997;46:287-90.

8. Ang HH, Lee KL, Kiyoshi M. Eurycoma longifolia Jack enhances sexual motivation in middle-aged male mice. J Basic Clin Physiol Pharmacol, 2003;14:301-8.

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By: Jose Antonio
Title: The Right Food for Great Sex
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Ripped Leg Blast for Carved Thighs



Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600


1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
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PRIMAL Preworkout



Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

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By: Team FitRx
Title: PRIMAL Preworkout
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Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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