The 5-Step Plan to Fix Your Blood Flow (and Your Life)
No pills, no gimmicks. Just better energy, sex, focus, and circulation — every day.
Throughout my health and wellness journey, I’ve done some remarkably bizarre things to increase my blood flow.
For example — I once went to a “sauna house” in Colorado before a concert.
I thought I’d leave feeling fresh and energized.
Instead, I found myself surrounded by large, hairy men slapping each other with birch branches in a 200°F room while I sat there on the verge of passing out… all in the name of maximum circulation.
I’ve also experimented with the all-too-common, questionably-named “Blood Flow Bro Max 900” from Walmart.
The goal? Insane gym pumps. The result?
Me dripping sweat on a toilet seat with my face stinging like it got a chemical peel and ants sprinting down my pants. (10/10 would not recommend.)
And lastly—just to wow my favorite people on this planet—I proudly confess: yes, I, Jack Livaditis, have sunbathed on my city-facing balcony at full noon, lifting my legs up in happy baby pose to let sunshine hit the nether regions… all in hopes of boosting pelvic blood flow and preventing ED (and maybe reaching spiritual enlightenment, who’s to say?).
I could go on — about all the tubes I’ve inserted, machines I’ve laid on, and God knows what else — just to feel more blood flow move through me.
I would even say I’ve prioritized blood flow more than anything else in this health game.
Once, I ingested 7,000mg of sodium at once to triple my blood plasma volume. It worked — and then gifted me with chronic diarrhea for two straight weeks.
So… why go to such lengths?
Because blood flow is everything.
When blood doesn’t flow well, we suffer — cold hands, numb feet, brain fog, fatigue, shortness of breath, even ED.
Most people don’t know what to do, so they turn to the quick fix: gas station blood flow boosters, Walmart nitric oxide pills, even Viagra (used by gym bros too).
And hey — those might work for a moment.
But that’s not health. That’s not longevity. That’s not real cardiovascular function.
That’s chasing a short-lived pump or boner, followed by anxiety and GI issues.
What we’re after here is true, long-term blood health — arterial strength, heart function, and stamina that actually lasts.
The kind that gives you more energy, better sex, deeper sleep, stronger workouts, and a longer, healthier life.
The problem is — our environment wrecks our blood flow every single day.
Sitting too long. Processed food. Plastics. Chronic stress. It all constricts us.
So we scramble. We try beet powders, expensive pills, random protocols. I’ve tried them too — and most didn’t work.
It wasn’t until I came back to the basics that things finally clicked.
This Article Will Show You How to Get Blood Flow Right — For Real
Here’s what we’re going to cover:
The sneaky things that destroy your blood flow
The foods that dramatically improve it
The workouts that build circulation and cardiovascular health
The only supplements that actually work (and don’t light your face on fire)
Bonus activities that boost flow in a fun and natural way
No gimmicks. No gas station pills. Just foundational strategies that work.
And yes — if you still want to sun your balls, I support you.
STEP 1: Eliminate Blood Flow Killers
You can chug beet juice and pop all the nitric oxide pills in the world — but if you're constantly doing things that kill your circulation, you're wasting time and money.
This is the first step for a reason.
Most people want to add before they remove — but imagine trying to build a fire while someone’s spraying it with a hose the entire time. That’s what most of us are doing when it comes to blood flow.
Instead, eliminate the hose. Let the fire burn.
Here are some of the biggest blood flow killers hiding in plain sight:
1. Sitting too long (aka "butt paralysis")
We sit in cars, at desks, on couches — and then wonder why our legs feel dead, our feet are cold, and we can’t think straight.
Blood likes movement.
Lack of movement = stagnation. Stagnation = low energy, bad recovery, weak libido, and chronic fatigue.
🔥 Fix: Stand every 30–45 minutes. Walk after meals. Bounce your heels while seated. Do anything that breaks up stillness.
2. Chronic stress and shallow breathing
If you’re always in a state of "go go go," your nervous system is clamped down. Blood vessels constrict.
Circulation suffers.
This also kills blood flow to your gut and reproductive organs — ever had stress-related IBS or lost sex drive after a rough day? That’s why.
🔥 Fix: Deep belly breaths. 4-7-8 breathing. Nasal inhale, slow exhale. Let your body feel safe again.
3. Processed seed oils & inflammatory junk food
Seed oils (like canola, soybean, corn) damage the endothelium — the thin lining of your blood vessels.
That means your arteries can't relax or expand properly.It’s like pouring sludge into a pipe and expecting water to flow smoothly.
🔥 Fix: Switch to saturated fats and cold-pressed oils: grass-fed butter, olive oil, coconut oil, ghee.
4. Plastics, synthetic fragrances, and estrogenic toxins
These endocrine disruptors (aka "estrogenics") mess with your hormones — and that includes testosterone, which plays a role in nitric oxide production and vascular function.
Stuff like colognes, candles, plastic water bottles, and laundry detergents may be killing your flow without you realizing.
🔥 Fix: Ditch scented crap. Use glass or stainless steel. Go fragrance-free. Use products with ingredients you can pronounce. More on non-toxic living here.
5. Dehydration
Blood is 90% water.
If you're dehydrated, your blood becomes thick and slow. Circulation gets sluggish. You feel foggy, fatigued, and flat.
Most people are dehydrated and mineral-depleted.
🔥 Fix: Start your day with mineral water and real sea salt. Use electrolytes with magnesium and potassium, especially after sweating or sauna.
The point is: Before you add, you must remove.
This is why most blood flow protocols fail — they add a bunch of vasodilators without ever fixing the root issues.
Once you stop killing your blood flow every day, you’ll be shocked at how quickly your body responds.
STEP 2: Eat Blood-Shaped Foods
There’s a theory in biology and herbal medicine called the Doctrine of Signatures.
It basically says that the shape, texture, or color of a food often reflects the organ or body system it helps heal.
In other words — the body speaks in symbols.
And when it comes to blood flow, nature leaves clues.
Let’s start with the classic:
Cut open a pomegranate — it looks just like the inside of your arteries.
Slice into a beet — it bleeds like blood.
Eat a walnut — it looks like a brain (and yes, it supports brain blood flow).
Nature isn’t random. It’s trying to tell you something.
So instead of forcing down 1,000 beets in a blender, the goal is to include a daily, light mix of blood flow-supportive foods.
This way, you build strong circulation organically — without living off powdered nitric oxide supplements and praying for a pump.
You’ve already eliminated the blood flow killers. Now it’s time to nourish and rebuild.
Blood Flow Foods to Add to Your Life
Pomegranates – One of the most powerful natural nitric oxide boosters.Helps relax blood vessels and improve arterial health. → Bonus: they’re great for hormones and libido, too.
Beets – Rich in nitrates, they increase nitric oxide and improve oxygen delivery.Great pre-workout. Also improve stamina and blood pressure.
Watermelon – Contains citrulline, an amino acid that helps expand blood vessels.
Dark berries (like blueberries, cherries, blackberries) – Rich in polyphenols and anthocyanins that support vascular health.
Red meat & organ meats – Iron, B12, and heme — all critical for healthy red blood cells and circulation.→ Bonus points if you eat animal blood (like blood sausage or raw liver blends).
Garlic – Boosts nitric oxide, thins the blood slightly, and reduces plaque. Great daily detox food.
Citrus – Especially oranges and grapefruit — support collagen in blood vessels and help with elasticity.
Turmeric – Reduces inflammation and improves endothelial function (aka the smooth inner lining of your blood vessels).
Cacao (real chocolate) – Loaded with flavanols that support circulation, focus, and heart health.→ Just make sure it’s 85%+ dark and low sugar.
You don’t need to overdo it. You don’t need to carry a bag of beets to the gym.
But if you eliminate blood flow killers and consistently eat blood-supportive foods, you’re already 90% of the way there.
Let your blood flow build naturally. That’s how you get long-term results.
STEP 3: Move in a Way That Encourages Healthy Blood Flow
Now that we’ve eliminated the blood flow killers and started fueling our bodies with foods that boost circulation, it’s time to train the system itself.
Think of your blood vessels — arteries, capillaries, and all the micro-tunnels in between — as muscles.
The more you move, the more you strengthen them. The more you strengthen them, the more easily blood gets sent where it needs to go.
This is why some people suddenly stop getting cold hands and feet when they start moving in the right way.
You start to feel blood tingling all the way down to your ankles, knees, and other places it never used to reach.
And let’s be honest — nothing feels better than a full-body pump.
My Story: From Biceps to Blood Flow
When I was 17, like many young gym rats, I’d walk into the gym, crank out curls and dips, and leave with swole arms — but still feeling… kinda empty.
I remember thinking:“Why can’t my whole body feel this pumped up?”
Then, by the grace of God, I met a trainer who only did full-body training.
No isolated fluff. No bro splits. Just efficient, total-body, blood-moving workouts.
And it clicked:
Blood flow isn’t just about looking jacked — it’s about opening up blockages, clearing stagnation, and creating a full-body sense of vitality.
We’re not just chasing aesthetics here.
We’re training our circulation — and helping blood go where it’s supposed to.
The Best Movements for Better Blood Flow
These aren’t just “workouts.” These are circulation practices.
Do them regularly, and you’ll feel the difference fast.
🚶♂️ Walking (especially after meals)
The GOAT. Increases circulation without stress. Helps move blood through your legs and digestive system.Try walking 10–20 minutes after eating.
🌀 Tai Chi, shaking, and rebounding
Gentle but powerful. These help stimulate lymphatic drainage and capillary expansion — especially in places that don't get much movement.→ Also: vibration plates are legit. They increase nitric oxide and get blood flowing fast.
💥 Explosive full-body movements
Think kettlebell swings, jump squats, sprints, battle ropes. These recruit lots of muscle groups and demand blood to go everywhere quickly.
🧗 Hanging and pull-ups
Hanging from a bar opens up your shoulders and spine while stretching blood vessels that are usually compressed by bad posture. Try dead hangs for 30–60 seconds daily.
🏋️ Kettlebell circuits
Swing, clean, squat, press. Kettlebells train the body as a unit, not in pieces — and they get your heart pumping with minimal equipment.
The Key: Keep Blood in Motion
You don’t need a crazy gym membership or 2-hour workouts.
What you need is movement that engages the whole body, pumps your heart, and wakes up the areas that have gone cold.
When blood moves, life improves — plain and simple.
STEP 4: Take Healthy Blood Flow Supplements (That Don’t Wreck Your Gut or Burn Your Face Off)
There were so many times I’d be in the Lifetime Fitness bathroom, already sweating before even hitting the gym, asking myself…
“Why did I take that powder?”
I knew why. I wanted that full-body pump. I wanted to breathe deep and feel blood flowing everywhere.
But instead, I was dealing with stomach cramps, tingling skin, and what felt like ants running laps down my legs.
My face? Bright red. My brain? Buzzed and borderline anxious.
That’s because most mainstream “blood flow” supplements are a mess.
They’re overloaded with synthetic chemicals and mega-doses of ingredients meant to overstimulate your vascular system.
You’ll get the pump, sure. But it’s short-lived — and often paired with:
GI issues
Jitters or anxiety
Acne or facial flushing
Crashes later in the day
What We Actually Want
We’re not just here for a pump or a fleeting erection followed by a crash and an existential crisis in the locker room.
We’re here for long-term blood health:
Stronger arteries
Cleaner blood vessels
More efficient oxygen delivery
Better brain function, recovery, and sex
And that requires a smarter approach.
So here are a few supplements and natural options that have worked for me — and my gut, brain, and heart all thank me for them.
🧪 Smart, Natural Supplements That Support Blood Flow
✅ Vascanox
This stuff is legit. It helps your body naturally produce nitric oxide, which supports blood vessel flexibility and blood pressure.→ No sketchy stimulants. Just results over time.
✅ Joymode
A clean, science-backed bedroom enhancer. Think of it as healthy Viagra — great for libido, blood flow, and energy without the scary side effects.→ Also great pre-gym if you want confidence + blood volume.
✅ Herbs like ginkgo, ginseng, cayenne, and pine bark
These have been used for centuries to open up circulation. Many also support brain and heart health.→ I like cycling through these to avoid adaptation. Here are my favorite herbal formulas and teas for maximum health.
💧 Don’t Forget: Water + Minerals = Blood Volume
This might be the most underrated supplement stack of all:
Sodium (especially unrefined sea salt)
Magnesium (try glycinate or malate)
Potassium (from coconut water, cream of tartar, or supplements)
These minerals help your body retain water inside your blood vessels, boosting plasma volume — which gives you that full, hydrated, vascular feeling without caffeine. Try this blend out.
I’ve taken 7,000mg of sodium at once (don’t recommend), and yes, I felt like a superhero — until the diarrhea hit. Learn from me. Dose wisely.
STEP 5: Use Biohacks to Supercharge Blood Flow
If you’ve done the four steps above — eliminated the killers, eaten blood-rich foods, moved your body with purpose, and added real supplements — congrats.
You’re already experiencing the wins:
Maybe your hands and feet aren’t freezing anymore.
Maybe you’re biking longer, walking faster, or not dreading cold weather.
Maybe, just maybe, sex feels really good again.
Or you’re getting that juicy pump at the gym and thinking: “I’m alive.”
That’s what this is about. Circulation is life.
And now, for the fun part.
This wouldn’t be a biohacking article if we didn’t go a little deeper into the wild, weird, and actually effective techniques to boost your blood flow even further.
Here are some of my favorite next-level biohacks for circulation:
🌞 Sunlight (Morning + Midday)
Sunlight helps regulate nitric oxide, the molecule responsible for vasodilation (aka, widening your blood vessels).
Get daily sun on your skin — and yes, if you can, on your you know what too.
☀️ Bonus: Morning sun balances circadian rhythm → better sleep → better blood flow
🧘♂️ Breathwork (Especially CO₂-Rich Styles)
Nitric oxide is produced in your nasal cavities and helps oxygen move through your body. The secret? You need carbon dioxide to help release that oxygen to your cells.
Try Buteyko breathing or box breathing to:
Build up CO₂ tolerance
Improve oxygen delivery
Reduce stress and inflammation
Try taping your mouth at night to train nasal breathing — you'll wake up warmer and more energized.
🌍 Grounding (Barefoot on the Earth)
Touching the ground with your bare skin helps discharge static electricity from your body and reduces blood viscosity — aka unclogs the blood.
Cold grass, dirt, sand, even concrete. Just get grounded daily.
💧 Water + Minerals = Instant Plasma Volume
We covered this in Step 4, but it deserves another shoutout here.If your blood is dehydrated and mineral-depleted, no hack in the world will help.
Real sea salt or electrolyte packets (like Kaizen, or Quinton)
At least ½ your body weight in ounces of water per day
Bonus: Add lemon or trace minerals for better absorption
❄️ Cold Plunges + Contrast Therapy
Alternating between hot and cold rapidly constricts and expands your blood vessels — like a workout for your circulatory system.It improves endothelial function, boosts nitric oxide, and wakes your body the hell up.
Bonus: Helps with testosterone, fat loss, and resilience.
🌀 Vibration Therapy
Jump on a vibration plate, or just shake like you’re trying to dry yourself off with no towel.
This stimulates lymphatic flow and circulation.Try 1–3 minutes in the morning or before your workout.
Don’t knock it till you shake it.
💉 EBOO (Extreme Blood Ozone Oxygenation)
This is next-level — not for everyone.
EBOO is a medical-grade therapy where your blood is oxygenated and ozonated before being reintroduced.It reduces inflammation, improves flow, and removes sludge from the system.
If you’re dealing with long COVID, mold illness, or just want next-gen blood flow — look into it with a licensed provider.
🛌 Can’t Feel Your Feet at Night? Tape Your Mouth
It sounds crazy — but taping your mouth during sleep trains nasal breathing, reduces sleep apnea and snoring, and improves oxygenation while you rest.
Cold feet + poor sleep + brain fog in the morning = usually mouth breathing.
🔥 WRAP-UP: Fix Your Flow, Fix Your Life
If you made it here — you're already way ahead of 99% of people who are still wondering why their feet are cold, their energy is shot, or their brain feels like it’s running on airplane mode.
You now know the truth:
Blood flow is life flow.
When blood moves — oxygen moves.
Nutrients move. Detox happens. Energy shows up. Sex is better. Sleep is deeper.
The gym hits harder. Your brain actually works.
But you don’t need to do everything at once. Here’s what to remember:
✅ The 5 Steps to Better Blood Flow:
Eliminate the killers→ Cut the stuff that constricts you: bad oils, stress, sitting, toxins.
Eat blood-rich foods→ Real food that looks like life. Pomegranates, beets, red meat, garlic, berries.
Move like it matters→ Full-body, explosive, intentional movement that trains your vessels.
Take clean support (only what works)→ Sodium, minerals, nitric oxide boosters, herbs — not chemical trash.
Use smart biohacks to level up→ Cold, breathwork, grounding, vibration, and next-gen therapies if you want them.
You don’t need 10,000 beets.You don’t need gas station “boner boosters.”
You don’t need to feel broken anymore.
You just need to move blood every day, on purpose, and give your body the tools to do what it’s built to do.
This is how you build a strong heart, sharp mind, and powerful body — without burning out, chasing fake fixes, or wondering why you’re exhausted all the time.
💌 What’s Next?
If this helped you, share it with someone who:
Has cold hands and feet all the time
Is addicted to pre-workout
Feels “off” but doesn’t know why
Wants better sex, sleep, and energy — naturally
👉 And if you want a printable daily tracker, supplement cheat sheet, or deeper coaching on blood flow, brain function, or energy… shoot me a dm.
Now go pump that blood:)
Love you.
I’m grateful to my partners who create amazing health & wellness products.