Month: June 2025

Eric Kim’s mid-thigh rack pull of 508 kg (1,119 lbs) at just 75 kg body weight is being hailed as a “rule-breaking” moment in strength sports. In a single lift, he has upended conventional wisdom about human strength limits and training norms. This feat – essentially a partial deadlift from the rack – is sparking intense debate and inspiration across the fitness world. Below, we explore why this lift is so extraordinary, the innovations and training that led to it, how it’s challenging strength benchmarks and gym culture, and the wide-ranging reactions from experts and the online community.

A Historic Feat: 508kg Rack Pull vs. Conventional Deadlifts

Kim’s 508 kg rack pull is unprecedented in its scale and context. Performed barefoot and without a belt or straps, the bar was lifted from mid-thigh height – a shorter range of motion than a full deadlift . Yet even as a partial lift, it stands out for several reasons:

• Unmatched Pound-for-Pound Strength: At ~75 kg body weight, Kim lifted about 6.8× his body weight, a ratio unheard of in strength sports . For comparison, the heaviest full deadlift ever (501 kg by Hafþór Björnsson) was barely 2× the lifter’s bodyweight, and even strongman partials like the 550 kg silver dollar deadlift never hit 6× BW . Kim’s lift sets a new “pound-for-pound summit”, far beyond prior records .
• Sheer Load vs. Full Deadlift Records: The 508 kg (1,119 lb) load itself exceeds the official world record deadlift. However, because the bar started at mid-thigh, the lift is biomechanically easier than pulling from the floor. Less work and leverage required: Kim only had to move the bar ~10 cm to lockout, doing roughly 14% of the mechanical work a full 75 cm deadlift would require . The higher starting position means his torso was more upright, cutting hip joint torque demand by over half . In physics terms, the mid-thigh rack pull “exploits leverage, joint-angle biomechanics, material mechanics, and neural physiology in ways a floor deadlift cannot” . This is how a 165-lb man can momentarily support a half-ton – by shortening the lever and range of motion to tilt physics in his favor.
• “Is it real?” – Verified Authenticity: Such an extreme lift naturally raised skepticism (fake plates? camera tricks?). Kim preempted this by documenting a steady progression: 471 kg → 498 kg → 503 kg → 508 kg, each with proportionate bar bend on video . In the 508 kg clip, the stiff 29 mm bar visibly bends about 24 mm under load – consistent with what engineers predict ~1,100 lb would do to a steel bar . This helped convince many that the feat was genuine, effectively undercutting fake-plate claims .
• Biomechanical Challenge: Even with leverage advantages, hoisting 508 kg at lockout demands tremendous strength and resilience. The lift was almost isometric – under 2 seconds of effort with the whole body braced . Kim’s spine and hips endured immense compression, though the vertical torso angle reduced risky shear forces by up to 40% compared to a floor lift . The bar itself acted like a spring, bowing ~20 mm and storing elastic energy that gave a tiny “whip” to help the weight break from the pins . Still, nothing about 1,120 lbs in hand is easy: each of Kim’s hands supported ~2,490 N of force (roughly 254 kg per hand) . Using a double-overhand hook grip with chalk, he managed to convert his grip and thumb pressure into a vise-like clamp – about 1,250 N of normal force per hand, which is on par with what elite grip athletes can muster . In short, the feat required monstrous grip strength, core stability, and neural drive, even if the range of motion was limited.

Training & Technique Innovations That Made It Possible

Observers are keenly interested in how Kim achieved this lift – and here, he appears to have broken some “rules” of conventional training:

• Supra-Maximal Rack Pull Training: Kim centered his training on heavy partials (rack pulls) at increasing weights, a strategy some call “lever-hacked overloads.” By routinely exposing his body to weights far above his full-range max, he trained his nervous system to handle extreme loads. Over years of this approach, he developed the ability to “summon every motor unit” on demand . Coaches note that partial pulls can act as a legitimate neural training tool – citing Kim’s success when teaching overload techniques alongside classic full deadlifts . In fact, short-range isometric pulls at mid-thigh are known to produce the highest forces recorded in lab settings (3–4× a full deadlift 1RM) due to optimal glute/hamstring leverage . Kim leveraged this effect, and studies show heavy partials can carry over to an ~18% gain in full deadlift strength after weeks of training .
• Unconventional “Max-Out” Philosophy: Unlike typical periodized programs, Kim reportedly follows a one-rep max philosophy – frequently attempting maximal lifts rather than high-volume training . He focuses on low reps and maximal intensity, eschewing many accessory exercises. This goes hand-in-hand with what he calls “HYPELIFTING™”, a mindset of generating extreme adrenaline and psychological arousal for big lifts. “Middle finger to gravity,” one of his mantras, captures the mentality of attacking these supra-maximal weights with aggression and confidence . Kim has even attributed his success to harnessing adrenaline: “That adrenaline surge is what pushed me to pull 6.3 times my body weight, no belt, no straps, just raw will,” he explained regarding an earlier 471 kg lift .
• Raw Technique – No Belt, No Straps: In a powerlifting meet, lifters typically use weight belts and often straps for extreme deadlift variations. Kim deliberately forgoes supportive gear. He famously quipped “belts are for cowards,” turning his beltless approach into a rallying cry among fans . Going raw meant he had to develop extraordinary grip strength (hence the hook grip) and core bracing ability. Lifting barefoot, he maximizes force transfer into the ground. This purist approach – while not generally advisable for everyone – became part of his legend and training ethos.
• Diet and Recovery: Kim’s training posts also mention a strict carnivore diet and fasted training regimen . He trains in a fasted state (100% empty stomach) and credits a meat-heavy diet for his focus and recovery. While scientific opinions vary on such diets, Kim claims it contributes to his hormone optimization and “primal” mindset. Combined with ample sleep and minimal distractions, he created a lifestyle to support these extreme lifts . Whether or not these are innovations per se, they highlight his willingness to break from the norm in pursuit of strength.
• Incremental Progress & Self-Belief: Perhaps the biggest “technique” was psychological. Kim treated gravity as “just a suggestion,” systematically raising the bar (literally) on what he attempted . By creeping up in weight – 471, 498, 503, then 508 kg – he built confidence that the “impossible” could be made possible. This incremental overload, combined with his almost reckless confidence, is an innovative twist on training that most athletes never explore. It’s essentially biofeedback at the extremes: train the mind and body to believe it can handle more weight than what conventional limits dictate.

Redefining Strength Benchmarks and Gym Norms

Kim’s 508 kg rack pull has ignited discussion about what counts as a record and what’s considered “legitimate” in strength training. Several ways this lift is challenging conventional benchmarks and norms:

• New Category of Records: The lift is being touted as a world record – albeit unofficial – for rack pulls, especially on a pound-for-pound basis . Traditionally, only competition lifts (like a standard deadlift) are recognized in record books. Kim’s feat, done in a garage gym, exists outside sanctioned competition. Yet the community has treated it like planting a flag on the moon: a boundary-pushing achievement that demands recognition . Headlines even dubbed him “The 165-lb Man Who Defied Gravity,” and strength sites crowned him “The Demigod Ascending,” mythologizing the accomplishment . It raises the question: should extraordinary gym lifts be celebrated as milestones in their own right? Many say yes – Kim effectively expanded the realm of what’s considered possible.
• Rack Pulls Gaining Respect: Rack pulls (especially high ones) used to be seen largely as an “ego lift” – moving big weights a few inches without full range of motion. Some old-school coaches frowned on them, preferring full lifts. Kim’s success is legitimizing partials as a serious training method. Coaches now cite his example when promoting heavy overload work for neural adaptation . The term “lever-hacked overloads” is even used to describe how strategically raising the bar height can allow 20–40% heavier loads than from the floor . By rewriting the unofficial rules of training, Kim has shown that partials can build real strength (and internet fame) rather than just egos.
• Challenging Gear and Safety Norms: In many gyms, using belts, chalk, or straps for heavy lifts is standard practice – both for safety and performance. Kim’s brazen raw pulling challenges this norm. His motto of “no belt, no straps, no excuses” inspired some lifters to attempt their own PRs beltless . It also sparked debate: is he breaking the “rules” of safety? Some critics argue that going beltless with such loads is risky and that most people should not emulate that. Nonetheless, his approach has people rethinking how much supportive gear is truly necessary, or whether relying on it might limit one’s raw potential. It’s a cultural shake-up in gym ideology, pitting minimalist, primal training philosophy against more conventional, cautious methods.
• Redefining “Strong”: Pound-for-pound strength is gaining new prominence thanks to this feat. Typically, absolute weight (how much you lift, period) gets the spotlight – hence the 500 kg deadlift club being so celebrated. Kim flips the script, bringing attention to relative strength at an extreme level. A 75 kg person handling 508 kg challenges the bias that only super-heavyweights can move prodigious weights. It suggests that “strength” might be better understood on a spectrum including leverage and bodyweight multiples, not just raw kilograms. Gym culture is now buzzing with talk of bodyweight multipliers – Kim’s 6.8× BW lift set a “cosmic benchmark to chase,” as one analysis put it .
• Cross-Disciplinary Appeal: Interestingly, Kim’s record isn’t just contained within powerlifting or strongman circles. Because of his unique background (an established street photographer and blogger who pivoted to lifting ) and his penchant for philosophy and even Bitcoin references, his feat resonated beyond the usual audience . Tech bloggers, artists, and crypto enthusiasts found metaphors in his lift – calling it “proof-of-work incarnate” in a nod to Bitcoin mining . This crossover appeal is redefining who pays attention to strength feats, pulling in people who wouldn’t normally follow powerlifting. It challenges the norm that extreme lifting is a niche interest; instead, it became a pop culture moment about human potential.

In sum, Eric Kim’s rack pull blurs the line between “legitimate sport record” and “viral spectacle.” It forces the fitness community to consider new benchmarks (like multi-bodyweight lifts) and to debate training doctrines – truly a rule-breaker in every sense.

Viral Impact: How a 508kg Lift Shocked the Internet

The reception of Kim’s lift has been explosive, spanning multiple platforms and millions of viewers, and it’s fueling a discourse on what’s achievable:

• Social Media Frenzy: Immediately after Kim posted the 503 kg and then 508 kg videos, they spread like wildfire. The hashtag #GravityIsJustASuggestion (a playful reference to defying physics) rocketed into TikTok’s top trending sports tags . Kim’s 503 kg clip alone amassed over 28 million views on TikTok within days , and analysts predicted the 508 kg footage would hit 50+ million impressions in 24 hours . On TikTok, users remixed the epic moment – especially Kim’s primal roar of effort – into short hype videos set to music, many of which themselves garnered hundreds of thousands of views . In one week, the hashtag #6Point6X (for his 6.6× bodyweight prior lift) trended across TikTok and Twitter, emphasizing the outrageous ratio .
• Memes and Catchphrases: The internet responded with a wave of memes. Kim’s defiant slogans became shareable phrases: “GOD MODE” (how he described his 6.5× BW pull) and “Belts are for cowards” turned into inside jokes, repeated both sincerely and mockingly by fans . Gravity itself became the punchline – posts quipped “Gravity has left the chat” and “Gravity filed a complaint” in reaction to his lift . One particularly dramatic line – “165-lb lifter makes gravity beg for mercy” – was memeified on image macros and even printed on T-shirts. In fact, enterprising fans sold out merchandise featuring Kim’s silhouette and nicknames like “Phnom Penh’s Primal Titan” (a nod to his training base in Cambodia) . This level of memetic spread is rare for a weightlifting feat; it turned an obscure strength exercise into a pop culture moment.
• Widespread Engagement: On Instagram, popular fitness pages reposted the lift, with many reels of the 1,087 lb and 1,098 lb attempts pulling in 50k–100k likes each within days . Comments ranged from stunned (“Is this even human?!”) to debates about form (some asked if it “counts” since it’s above-knee) . Notably, those nitpicks were usually drowned out by the positive hype and disbelief . The Explore feed treated the lift as must-see content, indicating how broadly it resonated beyond just followers of Kim. On YouTube, dozens of reaction videos and breakdown analyses appeared. Influencers in strength sports posted frame-by-frame breakdowns, validating Kim’s technique and marveling at his calm intensity. One analysis noted that an estimated 85% of YouTube comments were awe-filled praise, with only a minority arguing “rack pull vs deadlift” semantics . This shows a community leaning towards celebration over cynicism.
• Mainstream Media and Beyond: The virality spilled into mainstream fitness media. Major outlets like Men’s Health reportedly ran headlines such as “The 165-lb Man Who Defied Gravity,” bringing Kim’s story to casual readers . Fitness news sites highlighted the “all-time feat” (though with the caveat that rack pulls aren’t standard competition lifts) . The narrative of “a 165-pound underdog taking on half a ton” had broad appeal, tapping into the classic David vs. Goliath trope. Uniquely, the lift’s popularity even penetrated non-fitness circles. Creative arts and philosophy forums discussed the mindset behind lifting beyond limits, while crypto communities joked about Kim being living proof-of-work (since he also peppered his posts with Bitcoin metaphors) . In these circles, his feat was used as an analogy for everything from overcoming life’s burdens to financial resilience . Rarely does a gym lift spark such cross-niche conversation, indicating just how viral Kim’s 508 kg pull became.
• Inspiring Imitation: The “gravity killer” narrative inspired other lifters. In gyms around the world, people posted videos of themselves attempting bold PRs (personal records) on partial lifts, often tagging Kim or using hashtags like #GravityIsJustASuggestion. A mini-trend of beltless challenge lifts emerged, with lifters seeing how far they could push without support, all in homage to Kim . While few are trying anything close to 1,000 lbs, the psychological effect is clear – Kim’s accomplishment expanded the community’s belief in what’s achievable. As one viral tweet put it, “The only limits now are our own imagination.” Such is the impact when someone shatters perceived limits: it recalibrates everyone’s expectations.

Reactions from Fitness Experts and Influencers

The lift did not just capture general audiences; it prompted strong reactions from seasoned figures in the strength world. Prominent coaches, athletes, and commentators have weighed in:

• Astonishment and Praise: Across the board, elite lifters expressed respect. Even those who have lifted more in absolute terms (400+ kg deadlifters) were amazed at the ratio and the audacity. On Twitter (X), one well-known powerlifting commentator quote-tweeted Kim’s video with: “I’ve seen it all now – 165 lbs lifting over 1,000. Pound for pound, the strongest ever?” . This sentiment – essentially crowning Kim as perhaps the strongest human for his size – garnered thousands of likes and signaled the prevailing awe. Top powerlifters and strongmen chimed in to congratulate him, often with incredulous tones. Some called it “insane” and “otherworldly,” acknowledging that while it’s a partial lift, it’s still a feat none of them have attempted at that bodyweight. Olympic weightlifters and CrossFit champions (typically in lighter weight classes) also reacted, many commenting along the lines of “craziest thing I’ve seen in a gym.” The consensus among experts was shock and admiration – Kim had achieved something extraordinary, and they treated it as such.
• “Stoic Sorcery” – The Mystery Factor: A few seasoned coaches and analysts struggled to articulate how bizarre the feat appeared. One powerlifting coach described the 503 kg predecessor lift as “a blend of stoic sorcery and pure biology,” highlighting that Kim’s calm focus (stoicism) and raw physicality made for a seemingly magical combination . This almost poetic reaction underscores that experts found the accomplishment nearly unbelievable – as if the normal rules didn’t apply to him. The “sorcery” remark captures the sense that Kim hacked strength in a way others hadn’t – by exploiting biomechanics and neural training (the “biology” part) with an unflinching mindset.
• Skepticism and Debate: Not all expert reaction was uncritical. A minority of voices in strength sports raised questions. Some noted that because this was a high rack pull, comparing it to a full deadlift is “apples to oranges.” A few skeptics initially dismissed the lift as a “gym trick” that doesn’t carry over to real competition, or doubted the authenticity until proof was shown. Online forums had debates on whether it should count as a “world record” or whether calling it that misleads the public about powerlifting standards . However, these debates were largely overshadowed by the enthusiasm for the lift. As an independent recap noted, 85%+ of community sentiment was positive, with only a small fraction arguing technicalities . Once it was clear the plates were real and the lift was documented, most experts shifted to acknowledging it as a legitimate test of limit strength – even if unconventional.
• Academic and Training Insights: Exercise scientists and biomechanics experts used the occasion to discuss human limits and training adaptations. The lift spurred analysis about neural inhibition (Golgi tendon organ reflexes) and how Kim might be overcoming them through partial training . Some strength researchers pointed out this exemplifies “supra-maximal eccentric/isometric loading” – known to build strength rapidly with less muscle damage, since the range of motion is small . In podcasts and articles, experts referenced Kim when talking about training methods: “Kim’s showing what overload training can do – his nervous system is conditioned to handle 508 kg, so 300 kg full deadlifts might feel like nothing in comparison.” In other words, beyond the hype, the feat is influencing how coaches think about programming overloads and overcoming plateaus.
• Influencers and Community Leaders: Many fitness influencers (YouTube personalities, Instagram coaches) jumped on the topic, making content to either celebrate or analyze it. Some notable examples:
  
  • YouTube analysis videos: Channels broke down the 4K slow-motion footage Kim provided , highlighting his form (straight back, massive effort, minimal hitching) and the bar bend as evidence of real weight. They often lauded his grip strength and called his roar “the sound of effort at the edge of human ability.”
  • Podcasts and Q&As: Podcasts in powerlifting invited guests to debate the lift’s implications. Generally, guests marveled at the dedication and suggested this could spark a trend of “extreme overload” attempts in training. Some cautioned recreational lifters not to get too caught up trying to copy a 6× bodyweight pull, emphasizing Kim’s years of preparation and unique physiology.
  • Fellow Athletes: Perhaps most telling, other top lifters started referencing Kim’s accomplishment as motivation. For instance, a well-known lightweight strongman competitor mentioned he’s now incorporating heavy rack pulls, saying “if Eric can do 1,100+, I’d be cheating myself not to see what my limit is on a partial.” In that sense, Kim’s lift is expanding the ambition of other athletes – a hallmark of a true paradigm shift.

Key Takeaways and What’s Next

• “Impossible” Redefined: Eric Kim’s 508 kg rack pull at 75 kg BW shattered preconceived limits. It proved that by manipulating leverage and training the nervous system, a human can handle weight once thought unthinkable. This raises the bar (literally) for what strength means, especially relative to body size .
• Innovative Training Pays Off: Kim’s success underscores the potential of unconventional training – heavy partials, minimalist gear, maximal intent, and psychological hype. By breaking training “rules,” he unlocked performance that traditional methods might never reach . His approach will likely be studied and emulated in strength circles.
• Viral Strength Culture: The lift’s viral spread shows a growing public appetite for extreme feats of strength. It became a global talking point, blending sports, entertainment, and even internet culture (memes, hashtags) . This event blurred the line between athlete and influencer, as Kim leveraged social media as adeptly as the barbell.
• Community Inspiration: Perhaps the biggest impact is inspirational. Kim’s rack pull suggests that the “rules” about who can be strong and how strong you can get are meant to be challenged. It’s prompting everyday lifters to dream bigger and experiment more boldly (albeit safely, one hopes). The discourse around “what’s achievable” has opened up – in gyms and online forums worldwide, gravity feels a little less immutable today.

Eric Kim’s 508 kg rack pull will be remembered as a watershed moment where physics, physiology, and internet hype collided. In breaking the rules, he hasn’t just added one huge lift to the record sheets – he’s expanded the imagination of the strength community, showing that the only real limits might just be in our minds. As one meme put it, “Gravity, be afraid. We’re coming for you.”

Sources:

• Eric Kim, “508 KILOGRAM RACK PULL” (blog post with lift details and significance) 
• Eric Kim, “Break it down in a deep physics-based approach…” (analysis of biomechanics) 
• Eric Kim, “503kg Rack Pull: The Lifter Behind the Feat” (background and training insights) 
• Eric Kim, “Reactions to 1000+ lb Rack Pull Feats Across Social Media” 
• Social media commentary compiled in Eric Kim’s blog (community and expert reactions) 

Why Eric Kim’s 508 kg Rack Pull 

Matters

—and Why You Should Care

1. It smashes the pound-for-pound ceiling and forces a rewrite of “possible.”

• Pulling 508 kg at 75 kg body-weight (≈6.8× BW) obliterates the previous norm that elite lifters top out around 2.5–3 × BW on the deadlift and 5–6 × BW on partials. Sports-science textbooks never pencilled in a 6-plus multiple for any lift; Kim just pencilled it in neon marker.  

Take-away: when someone treats “impossible” as a suggestion, every limit in your own life starts to look like wet paint you can push through.

2. It’s a living master-class in 

first-principles

 thinking.

Kim was a street-photography blogger before he was a bar-bending outlier. With no federation rulebook in the garage, he asked, “What variables actually govern load?”—then hacked leverage (mid-thigh start), ROM (10 cm travel), and grip physics (hook + chalk) until the math worked. His detailed physics breakdown shows hip torque cut in half, mechanical work slashed by 85 %, and bar whip used as a spring. 

Lesson: whether you’re building software, art, or strength, zooming out to first principles lets you engineer breakthroughs that tradition never sees.

3. It validates 

supramaximal overload

 as a real training tool, not a circus trick.

Coaches have theorised for years that exposing the nervous system to >100 % loads—even for centimetres—can unlock new full-range strength. Kim’s steady progression (471 → 498 → 503 → 508 kg, each filmed for audit) is case-study evidence that overload cycles work when they’re systematic, measurable, and filmed in 4 K honesty. 

Why you care: if you’re stalling on a plateau, strategic partials might be the rocket booster your CNS needs.

4. It rekindles the 

minimal-gear, belt-free ethos

.

No straps, no belt, barefoot—Kim calls it “you, not the gear.” That stance has reignited debate about how much modern strength relies on equipment crutches. 

Inspiration: the strongest “equipment” is conviction and clever leverage; fancy gadgets are optional.

5. It’s a real-time experiment in 

human adaptation

 that scientists can mine.

Handling ~40 kN of peak force tests tendon collagen, grip skin shear, and spinal compression in ways labs rarely see. Biomechanists and sports-medicine departments suddenly have fresh n=1 data on connective-tissue tolerance and neuro-drive from partial isometrics. 

Ripple effect: what we learn here could inform rehab protocols, tactical-athlete prep, even astronaut re-conditioning.

6. It shows how 

storytelling + social media

 can democratise strength sports.

With a cracked-concrete garage, a phone camera, and the hashtag #GravityIsJustASuggestion, Kim reached millions, locked Reddit threads, and spawned meme economies in under 24 hours. 

Why it matters: gatekeepers are optional. If you can do something extraordinary and show it transparently, the world will vote with its eyeballs—and opportunities follow.

7. It’s an invitation to rethink 

fuel, recovery, and mindset

.

Kim lifts 100 % fasted, eats an all-carnivore menu, and hypes himself into what he calls “demigod mode” before every single. Whether you copy him or not, his success reminds us that experimentation—in diet, psychology, and schedule—can uncover your optimal formula. 

Call to action: test, track, iterate. Be the scientist of your own body.

8. It fuses 

art, finance, and iron

 into one unforgettable archetype.

A photographer-turned-Bitcoin-maxi hoisting half a ton barefoot is the kind of crossover hero the internet didn’t know it needed. Strength culture just got a fresh narrative, and cross-disciplinary creatives just got proof that you’re never “type-cast” unless you decide to be. 

The Big Picture

Eric Kim’s 508 kg rack pull is more than a crazy number.

It’s a lens showing how:

Field	Old Ceiling	New Question Sparked by 508 kg
Relative strength	~6× BW mythical	Can 8× BW exist?
Training science	Partial overload = “maybe useful”	Supra-max singles as mainstream micro-cycles?
Culture & media	Records need federations	Can a garage gym + GoPro crown world heroes?
Personal growth	Follow templates	Build from principles, broadcast with passion

If one barefoot lifter in a garage can bend physics and the internet, imagine what you can bend in your own domain when you combine curiosity, ruthless iteration, and unapologetic hype.

So grip your metaphorical bar, slap your metaphorical chalk, and pull—your next milestone is only “impossible” until it’s on camera.

Hey Fit Fam, Eric Kim here—your macro-tracking, muscle-stacking hype-man👊. Today we’re wagging our way into one of the most slept-on power cuts in the cow: beef tongue. If you’re bored of chicken breast and need flavor that hits like a PR slap, read on.

1. The Macro Mic-Drop 🎤

Per 100 g cooked, beef tongue brings:

• Protein: 19 g of complete aminos to patch up torn fibers
• Fat: 22 g (7 g saturated) for hormone support and that melt-in-your-mouth bite
• Carbs: Big fat zero—ketonians, rejoice!
• Energy: ≈ 278 kcal to fuel leg day without a sugar crash

That’s a 1-to-1-ish protein-to-fat ratio—perfect for low-carb bulks or anyone cycling fats for satiety. 

2. Micronutrient Muscle-Up 🏆

Tongue isn’t just macros; it’s a nutrient fireworks show:

MVP Micronutrient	Per 100 g	Why You Care
Vitamin B12	3.1 µg (130 % DV)	Nerve conductivity + red-blood-cell power
Choline	155 mg (31 % AI)	Brain signaling, liver detox
Zinc	4.1 mg (37 % DV)	Immune defense, testosterone support
Iron (heme)	2.6 mg (15 % DV)	Oxygen delivery for endurance sets

Stack those with a food-first mindset and you’ve got recovery nutrients most supps charge triple digits for. 

3. Performance Takeaways 🚀

• B-vitamin boost → faster energy metabolism, cleaner lifts.
• High glycine & collagen from slow braise → joint TLC after heavy squats.
• Zero carbs → slide it into keto or targeted-carb windows without wrecking insulin timing.

4. Mind the Richness ⚖️

Yes, there’s 132 mg cholesterol and a solid slab of fat in that 100 g serving—exactly why it tastes like velvet. Use it strategically:

• Post-workout re-feed? Perfect.
• Cutting for a comp? Keep portions “deck-of-cards” size and pair with fibrous greens.
• Gout or LDL issues? Rotate with leaner proteins.  

5. Coach Eric’s Kitchen Playbook 👨‍🍳

1. Pressure-cook 60 min with garlic, bay, and peppercorns. Peel skin while warm.
2. Sear or grill slices for 1–2 min per side—Maillard equals magic.
3. Macro-hack taco: 90 g tongue + corn tortilla + pico + shredded cabbage. Net macros ≈ 24 P / 15 F / 12 C.
4. Meal-prep tip: Freeze cooked tongue in 150 g packs; thaw, slice, flash-sear—done in 3 min.

6. The Challenge 🏅

This week, swap one routine protein with 150 g of beef tongue. Track the satiety, track the pumps, tag me @EricKimFit with your #TongueGainz pics. Let’s normalize nose-to-tail nutrition—and make our taste buds and biceps equally happy.

Stay hungry, stay humble, and keep crushing it! 🏋️‍♂️🔥

Nutritional Profile

Bone marrow is a calorie-dense, fat-rich food obtained from the interior of animal bones. Macronutrients: It consists of roughly 97% fat by weight, with minimal protein and virtually no carbohydrates . For example, 100 grams of bone marrow provides around 770–785 calories, about 80–84 grams of fat, and only ~7 grams of protein . A single tablespoon (14 g) of raw bone marrow contains roughly 110 calories, 12 g of fat, and 1 g of protein . Micronutrients: Despite its high fat content, bone marrow contains small amounts of vitamins and minerals. It is a source of vitamin B12 (about 7% of RDI per tablespoon), riboflavin (B2 ~6%), iron (~4%), and trace amounts of vitamin E, vitamin A, thiamine (B1), phosphorus, and others . It also likely provides vitamin K2 and other fat-soluble vitamins, although exact values are still being studied .

Notably, bone marrow is rich in collagen and gelatin (derived from collagen when marrow bones are cooked). Collagen is the most abundant structural protein in the body and provides amino acids like glycine and proline . These amino acids support connective tissues and may have anti-inflammatory effects, helping muscles and joints recover from wear and tear . Bone marrow (especially from grass-fed animals) also contains beneficial fatty compounds. It provides conjugated linoleic acid (CLA), a type of fat that research suggests can decrease inflammation and enhance immune function . Additionally, marrow is a source of glucosamine and chondroitin, natural compounds known to support joint cartilage, and glycine, an amino acid that aids in collagen formation and has calming, anti-inflammatory properties . In summary, while bone marrow is primarily a source of concentrated animal fat and calories, it also delivers collagen proteins and a spectrum of micronutrients and bioactive compounds that contribute to its reputation as a nourishing “superfood.”

Effects on Hormones

One question is whether eating bone marrow can influence hormone levels – especially anabolic hormones like testosterone – in a way similar to natural steroids. Bone marrow is rich in cholesterol and saturated fats, which are the biochemical precursors for steroid hormones (the body synthesizes testosterone and other hormones from cholesterol) . In fact, dietary fats and cholesterol play an important role in optimal hormone production. Research has shown that high-fat diets tend to raise circulating cholesterol and can be associated with increased testosterone levels, likely because cholesterol is a building block for testosterone . For example, studies in resistance-trained men found that those consuming a high-fat, high-cholesterol diet experienced higher total and free testosterone increases compared to low-fat diets . This suggests that including fat-rich foods like bone marrow in the diet could support the body’s natural hormone synthesis by providing ample cholesterol and essential fats.

However, it’s important to note the distinction between providing raw materials and directly acting as a hormone. While bone marrow’s fats and cholesterol support hormone production, there is limited direct evidence that eating bone marrow will significantly boost testosterone or other anabolic hormone levels beyond normal ranges . A grass-fed beef producer notes that bone marrow contains “healthy fats and cholesterol, which are precursors to hormone production, including testosterone,” but also cautions that research linking marrow consumption to higher testosterone is sparse . In other words, bone marrow can help ensure the body isn’t lacking the nutrients needed to make hormones, but it should not be thought of as a hormone supplement.

Bone marrow may also provide other hormone-related nutrients. For instance, marrow is believed to contain vitamin K2, which plays a role in bone and hormonal health (vitamin K2 has been noted to promote bone marrow stem cell activity) . Additionally, the fatty marrow tissue in bones produces the hormone adiponectin in the living body, which helps with fat metabolism and insulin sensitivity , though consuming marrow isn’t known to elevate adiponectin. Overall, bone marrow’s effect on hormones is supportive rather than steroidal – it supplies cholesterol and micronutrients that aid natural hormone production, but it does not contain exogenous hormones or magic “steroid-like” compounds that will spike your hormone levels abnormally. Maintaining a balanced diet and adequate overall nutrition is key to healthy hormone function .

Muscle Growth and Recovery

Because anabolic steroids are famed for their muscle-building effects, it’s worth examining if bone marrow confers any muscle growth or recovery benefits by comparison. Protein and amino acids: Bone marrow itself is not protein-dense (only a few grams of protein per serving), so it’s not a primary muscle protein source. However, the proteins it does contain are rich in collagen-derived amino acids like glycine, proline, and hydroxyproline . These amino acids may aid muscle recovery indirectly. Glycine, for example, has been shown to support growth hormone release and improve sleep quality, which in turn can help recovery from exercise . Collagen makes up a portion of muscle and, importantly, the connective tissues (tendons, ligaments) that support muscles. Increasing collagen intake (e.g. via bone broth made from marrow bones) might help muscles and joints repair and recover faster, as one fitness nutrition review noted . In athletes, collagen supplementation has been linked to reduced joint pain and potentially improved muscle injury healing, suggesting that the collagen and gelatin from bone marrow could contribute to a more resilient musculoskeletal system .

Energy and bulking: With its high caloric content, bone marrow can also serve as a dense energy source for those looking to gain muscle mass. Traditional strength-building diets often emphasize sufficient calories and fats. Marrow’s fat content (including saturated fat) can help meet high caloric needs and, as noted, support testosterone levels within a healthy range . This can create a more anabolic environment for muscle growth compared to an insufficient-fat diet. Furthermore, bone marrow fat contains conjugated linoleic acid (CLA), which has been researched for its potential to improve body composition by increasing lean mass and reducing fat in some contexts . While the effect size in humans is modest, CLA is an added perk of bone marrow fat that could be beneficial for athletes.

Growth factors: Intriguingly, the bone matrix and marrow are home to growth factors like insulin-like growth factor 1 (IGF-1) and IGF-2 in living animals . These are anabolic peptides that, in the body, stimulate bone and muscle growth. Some high-quality bone marrow supplements that include the whole bone extract (not just the fat) claim to provide microcrystalline hydroxyapatite – a component of bone – along with collagen and growth factors such as IGF-1 and IGF-2 . In theory, such compounds could support tissue repair and growth. However, when consumed orally, these peptides would likely be digested into smaller fragments, so any “IGF” activity from eating bone marrow is unproven and likely minimal. The more tangible benefit is that marrow supplies the nutritional foundation (amino acids, fats, minerals) that allows your body to repair muscle fibers and build new muscle during recovery. Many athletes and trainers include bone broth (made from marrow bones) in their post-workout nutrition for this reason. The NBA star Kobe Bryant, for example, famously drank bone broth to help recover from injuries more quickly – a testament to its perceived value in muscle and joint recovery.

In summary, bone marrow cannot replicate the powerful muscle-building action of anabolic steroids, but it supports muscle growth and recovery in more subtle ways. By providing concentrated energy, supporting hormone production, supplying collagen for connective tissue repair, and reducing inflammation, bone marrow can be a useful addition to a muscle-building diet. Its effects are nutritive and restorative, helping the body rebuild itself after exercise, rather than pharmacologically forcing muscle hypertrophy.

Immune Support

Another area where bone marrow is often credited with benefits is immune system support. In our bodies, the bone marrow is literally the birthplace of new immune cells, so it’s perhaps fitting that eating bone marrow is traditionally linked to immunity. Historical evidence suggests a link: In the 1950s, physician Astrid Brohult observed that feeding calf bone marrow to children undergoing radiation therapy (which damages bone marrow) helped them recover white blood cells faster . Researchers later isolated alkylglycerols from bone marrow as the active immune-boosting lipids responsible for this effect . Alkylglycerols are naturally occurring fats found in human immune organs (like bone marrow, liver, spleen) and in breast milk, and they are known to stimulate the production and activity of white blood cells . Today, alkylglycerol supplements (often derived from shark liver or bovine marrow) are used to support the immune system, particularly for people with weakened immunity or those recovering from illness . This illustrates that compounds in bone marrow can have immune-enhancing properties, aiding processes like wound healing and defense against infections .

Beyond alkylglycerols, bone marrow contains other nutrients that contribute to immune health. It provides conjugated linoleic acid (CLA), which, as mentioned, may enhance immune function and reduce inflammation . Bone marrow is also a source of anti-inflammatory amino acids (glycine, proline) and glucosamine, which can modulate inflammation in the gut and joints . By supporting gut integrity (thanks to gelatin/collagen) and reducing systemic inflammation, marrow-rich broths may indirectly bolster the immune system – a healthy gut is closely tied to effective immunity. In fact, bone broth (made from marrow bones) has long been a home remedy for colds and fatigue. Modern analyses suggest that components in bone broth can inhibit certain inflammatory cells and support mucosal immunity, which might explain the age-old advice of having chicken soup when you’re sick.

Additionally, bone marrow provides key micronutrients like zinc, selenium, and iron in small amounts , which are essential for immune cell function. Selenium, for example, is an antioxidant mineral that supports immune responses, and 100 grams of bone marrow can supply roughly one-third of the daily selenium requirement . While you wouldn’t eat that much marrow regularly due to its high fat load, even smaller portions contribute some immune-supportive nutrients.

Overall, bone marrow (and bone marrow broth) is not a cure-all, but it is often considered a nourishing immune tonic. Its combination of immune-activating lipids (like alkylglycerols and CLA) and anti-inflammatory, gut-healing proteins gives it a unique role in traditional medicine for strengthening the body’s defenses. Unlike steroid medications (such as corticosteroids) which actually suppress immunity, bone marrow’s effects on immunity are generally positive and balancing – helping the body recover and protect itself during times of stress or illness.

Traditional and Modern Uses

Traditional medicinal uses: Across many cultures, bone marrow has been treasured as a healing food for centuries. Historical records and folklore show that people around the world used bone marrow and marrow broths to promote vitality and recover from ailments. In traditional Chinese medicine, for example, bone marrow soup is believed to “boost a person’s qi, blood, and even essence”, referring to an increase in life energy and core vitality . These are elements that TCM says can be depleted by chronic illness or aging, so nourishing marrow broth is thought to restore strength at a fundamental level. Similarly, European and Middle Eastern folk remedies included bone marrow as a fortifying elixir for the sick or malnourished. One historical account notes that in ancient civilizations, marrow was cherished not just as food but as medicine: it was given to people suffering from fatigue, weakness, or digestive issues, and it was said to bestow strength and resilience to those who consumed it .

Because of its high nutrient density, bone marrow soup became a traditional remedy for malnutrition and anemia (owing to its iron and B vitamins) and for joint or bone problems (owing to its collagen and minerals). An article on ancestral diets describes how nomadic tribes, as well as more settled cultures in Europe and Asia, all valued marrow; it was often the prize obtained after roasting bones over a fire and cracking them open . Healers observed that bone marrow concoctions could boost immunity, support digestion, alleviate joint pain, and enhance overall well-being . For instance, the gelatinous broth from marrow was used to calm “windy” digestive disorders and to reduce inflammation in conditions like arthritis long before those properties were scientifically understood . In essence, bone marrow earned a reputation as a “longevity food” – something that could strengthen the body and even increase one’s life force or essence.

Modern resurgence and anecdotal reports: In recent years, bone marrow and bone broth have experienced a renaissance, touted by everyone from paleo-diet enthusiasts to professional athletes. The Paleo and keto diet movements have incorporated bone marrow as a staple, aligning with the “nose-to-tail” philosophy of eating nutrient-dense organ foods. As National Geographic reported, bone broth (rich in marrow) has been called “liquid gold” on social media and is featured in supplements and even high-end pet foods now . Many people consume bone broth daily for its purported benefits to joints, skin, and gut health, and by extension improved recovery and immunity. Athletes have also jumped on the trend. Aside from Kobe Bryant’s use of bone broth for injury recovery, strength coaches have recommended collagen-rich broths to their clients to aid in post-workout recovery and joint maintenance . There are countless anecdotal reports of improved energy, faster healing, and reduced joint soreness from those who regularly include bone marrow in their diet. For example, patients with arthritis-like joint pain often report positive benefits from regular bone broth consumption, likely due to its anti-inflammatory and cartilage-supporting nutrients . Some bodybuilders even refer to bone marrow as “primal fuel” – a natural way to support muscle-building efforts without resorting to supplements or drugs.

Moreover, the supplement industry has responded to the interest in marrow’s benefits. Desiccated bone marrow capsules from grass-fed cattle are now sold, marketed as supporting “gut health, immunity, metabolism, and muscle-building” . These products follow the ancestral wisdom idea that consuming an animal’s organ supports that organ in one’s own body (“like supports like”). While scientific evidence for such organ-specific effects is limited, those supplements do provide the same nutrients found in fresh bone marrow. Users of these supplements have anecdotally claimed improvements in everything from oral health (due to marrow’s minerals) to libido and vitality (attributed to its hormone precursors). It’s important to approach these modern claims with a critical eye – some benefits are well-grounded in nutrition science (e.g. collagen aiding joints), while others may be placebo or exaggeration. Nevertheless, it’s clear that bone marrow remains highly regarded in both traditional medicine and modern health circles as a natural rejuvenator and strength-builder.

Comparison with Natural Steroids

The term “natural steroids” can be interpreted in a couple of ways. It might refer to natural anabolic hormones like testosterone that the body produces, or to natural substances/supplements that mimic the effects of synthetic anabolic steroids (without being illegal or artificial). In either sense, comparing bone marrow to steroids helps highlight what it can and cannot do:

• Mechanism of action: Anabolic steroids (synthetic or natural) directly increase anabolic hormones in the body. For example, synthetic testosterone or similar compounds flood the system with hormone levels far above normal, which directly stimulates muscle protein synthesis, red blood cell production, and recovery speed. Bone marrow, on the other hand, does not supply exogenous hormones or prohormones. Instead, it provides the building blocks and cofactors for your body to naturally produce hormones and repair tissues . In essence, steroids act as a pharmacological switch that forces the body into an anabolic state, whereas bone marrow serves as a nutritional foundation that allows the body to reach its anabolic potential in a balanced way. For instance, bone marrow’s cholesterol and healthy fats may help optimize endogenous testosterone production, but they will not push testosterone above the normal physiological range the way anabolic steroids or hormone injections can .
• Effects on muscle and performance: Anabolic steroids yield rapid, pronounced increases in muscle mass, strength, and recovery capacity by directly enhancing muscle protein synthesis and nitrogen retention. Bone marrow’s effects are milder and gradual. Including bone marrow in one’s diet can support training results by improving nutrient intake, aiding recovery (through collagen and anti-inflammatories), and possibly keeping hormone levels optimal, but it will not cause dramatic muscle gains on its own. For example, a lifter who adds bone marrow broth to their regimen might notice less joint pain and good energy, but they will not gain pounds of muscle unless the rest of their diet and training support it. This is a crucial difference: bone marrow works within the body’s natural limits, while steroids chemically push beyond those limits.
• Immune and health effects: Anabolic steroids (the synthetic kind) often come with health trade-offs, including potential immune system suppression, liver strain, negative cardiovascular effects, and hormonal imbalances. Natural steroid hormones like cortisol are even used as drugs to suppress immunity in autoimmune disease. Bone marrow, conversely, tends to have positive or balancing effects on health and immunity, as discussed. Rather than suppressing the immune system, it may enhance it via nutrients like alkylglycerols and CLA . Instead of straining the liver, it provides choline and healthy fats that can support liver function. Bone marrow does carry a lot of saturated fat, so excessive intake could adversely affect cardiovascular health in some individuals, but in moderation (e.g. marrow meals once or twice a week ) it can be part of a heart-healthy diet especially if from grass-fed sources with higher omega-3 content .
• Legal and safety aspects: Consuming bone marrow is legal, natural, and generally safe, whereas using anabolic steroids without medical supervision is illegal in many places and risky. There are no banned substances in bone marrow – it’s basically a food. Athletes can consume all the bone marrow or bone broth they want without failing any drug tests. The “worst” side effect one might get from too much bone marrow is an upset stomach or excessive calorie intake leading to weight gain. In contrast, steroid abuse can lead to severe side effects like hormonal disorders, aggression, and organ damage. Thus, bone marrow offers some of the benefits associated with natural anabolic support – such as better recovery and possibly a slight boost in muscle-building capacity – but without the dangerous side effects or ethical issues. It is a way to nourish the body for performance improvements in a holistic manner, rather than forcing rapid changes through drugs.

In conclusion, bone marrow is sometimes playfully called a “natural steroid” in the sense that it’s a potent nutrient source for strength and recovery, but it should not be confused with actual anabolic steroids. Its effects are supportive and healthful: it helps your body’s own anabolic processes work efficiently, but it does not override your biology to create unnatural muscle growth. When comparing the two, one might say bone marrow is to a balanced diet what natural hormones are to a healthy body, whereas anabolic steroids are an artificial shortcut with significant risks. For anyone seeking the benefits of improved muscle growth, hormonal health, immune resilience, and recovery – without illegal or synthetic aids – bone marrow can be a valuable addition to the diet, working in synergy with the body’s natural physiology instead of against it.

Sources: Scientific and nutritional information has been drawn from peer-reviewed research and reputable health sources, including nutritional analyses of bone marrow , studies on dietary fats and hormone levels , and historical accounts of bone marrow’s medicinal uses . These illustrate that while bone marrow provides important nutrients that influence hormones, muscle, and immunity, its role is fundamentally different from that of anabolic steroids – aligning with nutrition and tradition rather than pharmacology. The evidence supports bone marrow as a nutrient-dense food with multiple health benefits, albeit one that complements (but does not replace) the dramatic effects of hormone-based therapies or drugs. 

Nutritional Profile

Bone marrow is a calorie-dense, fat-rich food obtained from the interior of animal bones. Macronutrients: It consists of roughly 97% fat by weight, with minimal protein and virtually no carbohydrates . For example, 100 grams of bone marrow provides around 770–785 calories, about 80–84 grams of fat, and only ~7 grams of protein . A single tablespoon (14 g) of raw bone marrow contains roughly 110 calories, 12 g of fat, and 1 g of protein . Micronutrients: Despite its high fat content, bone marrow contains small amounts of vitamins and minerals. It is a source of vitamin B12 (about 7% of RDI per tablespoon), riboflavin (B2 ~6%), iron (~4%), and trace amounts of vitamin E, vitamin A, thiamine (B1), phosphorus, and others . It also likely provides vitamin K2 and other fat-soluble vitamins, although exact values are still being studied .

Notably, bone marrow is rich in collagen and gelatin (derived from collagen when marrow bones are cooked). Collagen is the most abundant structural protein in the body and provides amino acids like glycine and proline . These amino acids support connective tissues and may have anti-inflammatory effects, helping muscles and joints recover from wear and tear . Bone marrow (especially from grass-fed animals) also contains beneficial fatty compounds. It provides conjugated linoleic acid (CLA), a type of fat that research suggests can decrease inflammation and enhance immune function . Additionally, marrow is a source of glucosamine and chondroitin, natural compounds known to support joint cartilage, and glycine, an amino acid that aids in collagen formation and has calming, anti-inflammatory properties . In summary, while bone marrow is primarily a source of concentrated animal fat and calories, it also delivers collagen proteins and a spectrum of micronutrients and bioactive compounds that contribute to its reputation as a nourishing “superfood.”

Effects on Hormones

One question is whether eating bone marrow can influence hormone levels – especially anabolic hormones like testosterone – in a way similar to natural steroids. Bone marrow is rich in cholesterol and saturated fats, which are the biochemical precursors for steroid hormones (the body synthesizes testosterone and other hormones from cholesterol) . In fact, dietary fats and cholesterol play an important role in optimal hormone production. Research has shown that high-fat diets tend to raise circulating cholesterol and can be associated with increased testosterone levels, likely because cholesterol is a building block for testosterone . For example, studies in resistance-trained men found that those consuming a high-fat, high-cholesterol diet experienced higher total and free testosterone increases compared to low-fat diets . This suggests that including fat-rich foods like bone marrow in the diet could support the body’s natural hormone synthesis by providing ample cholesterol and essential fats.

However, it’s important to note the distinction between providing raw materials and directly acting as a hormone. While bone marrow’s fats and cholesterol support hormone production, there is limited direct evidence that eating bone marrow will significantly boost testosterone or other anabolic hormone levels beyond normal ranges . A grass-fed beef producer notes that bone marrow contains “healthy fats and cholesterol, which are precursors to hormone production, including testosterone,” but also cautions that research linking marrow consumption to higher testosterone is sparse . In other words, bone marrow can help ensure the body isn’t lacking the nutrients needed to make hormones, but it should not be thought of as a hormone supplement.

Bone marrow may also provide other hormone-related nutrients. For instance, marrow is believed to contain vitamin K2, which plays a role in bone and hormonal health (vitamin K2 has been noted to promote bone marrow stem cell activity) . Additionally, the fatty marrow tissue in bones produces the hormone adiponectin in the living body, which helps with fat metabolism and insulin sensitivity , though consuming marrow isn’t known to elevate adiponectin. Overall, bone marrow’s effect on hormones is supportive rather than steroidal – it supplies cholesterol and micronutrients that aid natural hormone production, but it does not contain exogenous hormones or magic “steroid-like” compounds that will spike your hormone levels abnormally. Maintaining a balanced diet and adequate overall nutrition is key to healthy hormone function .

Muscle Growth and Recovery

Because anabolic steroids are famed for their muscle-building effects, it’s worth examining if bone marrow confers any muscle growth or recovery benefits by comparison. Protein and amino acids: Bone marrow itself is not protein-dense (only a few grams of protein per serving), so it’s not a primary muscle protein source. However, the proteins it does contain are rich in collagen-derived amino acids like glycine, proline, and hydroxyproline . These amino acids may aid muscle recovery indirectly. Glycine, for example, has been shown to support growth hormone release and improve sleep quality, which in turn can help recovery from exercise . Collagen makes up a portion of muscle and, importantly, the connective tissues (tendons, ligaments) that support muscles. Increasing collagen intake (e.g. via bone broth made from marrow bones) might help muscles and joints repair and recover faster, as one fitness nutrition review noted . In athletes, collagen supplementation has been linked to reduced joint pain and potentially improved muscle injury healing, suggesting that the collagen and gelatin from bone marrow could contribute to a more resilient musculoskeletal system .

Energy and bulking: With its high caloric content, bone marrow can also serve as a dense energy source for those looking to gain muscle mass. Traditional strength-building diets often emphasize sufficient calories and fats. Marrow’s fat content (including saturated fat) can help meet high caloric needs and, as noted, support testosterone levels within a healthy range . This can create a more anabolic environment for muscle growth compared to an insufficient-fat diet. Furthermore, bone marrow fat contains conjugated linoleic acid (CLA), which has been researched for its potential to improve body composition by increasing lean mass and reducing fat in some contexts . While the effect size in humans is modest, CLA is an added perk of bone marrow fat that could be beneficial for athletes.

Growth factors: Intriguingly, the bone matrix and marrow are home to growth factors like insulin-like growth factor 1 (IGF-1) and IGF-2 in living animals . These are anabolic peptides that, in the body, stimulate bone and muscle growth. Some high-quality bone marrow supplements that include the whole bone extract (not just the fat) claim to provide microcrystalline hydroxyapatite – a component of bone – along with collagen and growth factors such as IGF-1 and IGF-2 . In theory, such compounds could support tissue repair and growth. However, when consumed orally, these peptides would likely be digested into smaller fragments, so any “IGF” activity from eating bone marrow is unproven and likely minimal. The more tangible benefit is that marrow supplies the nutritional foundation (amino acids, fats, minerals) that allows your body to repair muscle fibers and build new muscle during recovery. Many athletes and trainers include bone broth (made from marrow bones) in their post-workout nutrition for this reason. The NBA star Kobe Bryant, for example, famously drank bone broth to help recover from injuries more quickly – a testament to its perceived value in muscle and joint recovery.

In summary, bone marrow cannot replicate the powerful muscle-building action of anabolic steroids, but it supports muscle growth and recovery in more subtle ways. By providing concentrated energy, supporting hormone production, supplying collagen for connective tissue repair, and reducing inflammation, bone marrow can be a useful addition to a muscle-building diet. Its effects are nutritive and restorative, helping the body rebuild itself after exercise, rather than pharmacologically forcing muscle hypertrophy.

Immune Support

Another area where bone marrow is often credited with benefits is immune system support. In our bodies, the bone marrow is literally the birthplace of new immune cells, so it’s perhaps fitting that eating bone marrow is traditionally linked to immunity. Historical evidence suggests a link: In the 1950s, physician Astrid Brohult observed that feeding calf bone marrow to children undergoing radiation therapy (which damages bone marrow) helped them recover white blood cells faster . Researchers later isolated alkylglycerols from bone marrow as the active immune-boosting lipids responsible for this effect . Alkylglycerols are naturally occurring fats found in human immune organs (like bone marrow, liver, spleen) and in breast milk, and they are known to stimulate the production and activity of white blood cells . Today, alkylglycerol supplements (often derived from shark liver or bovine marrow) are used to support the immune system, particularly for people with weakened immunity or those recovering from illness . This illustrates that compounds in bone marrow can have immune-enhancing properties, aiding processes like wound healing and defense against infections .

Beyond alkylglycerols, bone marrow contains other nutrients that contribute to immune health. It provides conjugated linoleic acid (CLA), which, as mentioned, may enhance immune function and reduce inflammation . Bone marrow is also a source of anti-inflammatory amino acids (glycine, proline) and glucosamine, which can modulate inflammation in the gut and joints . By supporting gut integrity (thanks to gelatin/collagen) and reducing systemic inflammation, marrow-rich broths may indirectly bolster the immune system – a healthy gut is closely tied to effective immunity. In fact, bone broth (made from marrow bones) has long been a home remedy for colds and fatigue. Modern analyses suggest that components in bone broth can inhibit certain inflammatory cells and support mucosal immunity, which might explain the age-old advice of having chicken soup when you’re sick.

Additionally, bone marrow provides key micronutrients like zinc, selenium, and iron in small amounts , which are essential for immune cell function. Selenium, for example, is an antioxidant mineral that supports immune responses, and 100 grams of bone marrow can supply roughly one-third of the daily selenium requirement . While you wouldn’t eat that much marrow regularly due to its high fat load, even smaller portions contribute some immune-supportive nutrients.

Overall, bone marrow (and bone marrow broth) is not a cure-all, but it is often considered a nourishing immune tonic. Its combination of immune-activating lipids (like alkylglycerols and CLA) and anti-inflammatory, gut-healing proteins gives it a unique role in traditional medicine for strengthening the body’s defenses. Unlike steroid medications (such as corticosteroids) which actually suppress immunity, bone marrow’s effects on immunity are generally positive and balancing – helping the body recover and protect itself during times of stress or illness.

Traditional and Modern Uses

Traditional medicinal uses: Across many cultures, bone marrow has been treasured as a healing food for centuries. Historical records and folklore show that people around the world used bone marrow and marrow broths to promote vitality and recover from ailments. In traditional Chinese medicine, for example, bone marrow soup is believed to “boost a person’s qi, blood, and even essence”, referring to an increase in life energy and core vitality . These are elements that TCM says can be depleted by chronic illness or aging, so nourishing marrow broth is thought to restore strength at a fundamental level. Similarly, European and Middle Eastern folk remedies included bone marrow as a fortifying elixir for the sick or malnourished. One historical account notes that in ancient civilizations, marrow was cherished not just as food but as medicine: it was given to people suffering from fatigue, weakness, or digestive issues, and it was said to bestow strength and resilience to those who consumed it .

Because of its high nutrient density, bone marrow soup became a traditional remedy for malnutrition and anemia (owing to its iron and B vitamins) and for joint or bone problems (owing to its collagen and minerals). An article on ancestral diets describes how nomadic tribes, as well as more settled cultures in Europe and Asia, all valued marrow; it was often the prize obtained after roasting bones over a fire and cracking them open . Healers observed that bone marrow concoctions could boost immunity, support digestion, alleviate joint pain, and enhance overall well-being . For instance, the gelatinous broth from marrow was used to calm “windy” digestive disorders and to reduce inflammation in conditions like arthritis long before those properties were scientifically understood . In essence, bone marrow earned a reputation as a “longevity food” – something that could strengthen the body and even increase one’s life force or essence.

Modern resurgence and anecdotal reports: In recent years, bone marrow and bone broth have experienced a renaissance, touted by everyone from paleo-diet enthusiasts to professional athletes. The Paleo and keto diet movements have incorporated bone marrow as a staple, aligning with the “nose-to-tail” philosophy of eating nutrient-dense organ foods. As National Geographic reported, bone broth (rich in marrow) has been called “liquid gold” on social media and is featured in supplements and even high-end pet foods now . Many people consume bone broth daily for its purported benefits to joints, skin, and gut health, and by extension improved recovery and immunity. Athletes have also jumped on the trend. Aside from Kobe Bryant’s use of bone broth for injury recovery, strength coaches have recommended collagen-rich broths to their clients to aid in post-workout recovery and joint maintenance . There are countless anecdotal reports of improved energy, faster healing, and reduced joint soreness from those who regularly include bone marrow in their diet. For example, patients with arthritis-like joint pain often report positive benefits from regular bone broth consumption, likely due to its anti-inflammatory and cartilage-supporting nutrients . Some bodybuilders even refer to bone marrow as “primal fuel” – a natural way to support muscle-building efforts without resorting to supplements or drugs.

Moreover, the supplement industry has responded to the interest in marrow’s benefits. Desiccated bone marrow capsules from grass-fed cattle are now sold, marketed as supporting “gut health, immunity, metabolism, and muscle-building” . These products follow the ancestral wisdom idea that consuming an animal’s organ supports that organ in one’s own body (“like supports like”). While scientific evidence for such organ-specific effects is limited, those supplements do provide the same nutrients found in fresh bone marrow. Users of these supplements have anecdotally claimed improvements in everything from oral health (due to marrow’s minerals) to libido and vitality (attributed to its hormone precursors). It’s important to approach these modern claims with a critical eye – some benefits are well-grounded in nutrition science (e.g. collagen aiding joints), while others may be placebo or exaggeration. Nevertheless, it’s clear that bone marrow remains highly regarded in both traditional medicine and modern health circles as a natural rejuvenator and strength-builder.

Comparison with Natural Steroids

The term “natural steroids” can be interpreted in a couple of ways. It might refer to natural anabolic hormones like testosterone that the body produces, or to natural substances/supplements that mimic the effects of synthetic anabolic steroids (without being illegal or artificial). In either sense, comparing bone marrow to steroids helps highlight what it can and cannot do:

• Mechanism of action: Anabolic steroids (synthetic or natural) directly increase anabolic hormones in the body. For example, synthetic testosterone or similar compounds flood the system with hormone levels far above normal, which directly stimulates muscle protein synthesis, red blood cell production, and recovery speed. Bone marrow, on the other hand, does not supply exogenous hormones or prohormones. Instead, it provides the building blocks and cofactors for your body to naturally produce hormones and repair tissues . In essence, steroids act as a pharmacological switch that forces the body into an anabolic state, whereas bone marrow serves as a nutritional foundation that allows the body to reach its anabolic potential in a balanced way. For instance, bone marrow’s cholesterol and healthy fats may help optimize endogenous testosterone production, but they will not push testosterone above the normal physiological range the way anabolic steroids or hormone injections can .
• Effects on muscle and performance: Anabolic steroids yield rapid, pronounced increases in muscle mass, strength, and recovery capacity by directly enhancing muscle protein synthesis and nitrogen retention. Bone marrow’s effects are milder and gradual. Including bone marrow in one’s diet can support training results by improving nutrient intake, aiding recovery (through collagen and anti-inflammatories), and possibly keeping hormone levels optimal, but it will not cause dramatic muscle gains on its own. For example, a lifter who adds bone marrow broth to their regimen might notice less joint pain and good energy, but they will not gain pounds of muscle unless the rest of their diet and training support it. This is a crucial difference: bone marrow works within the body’s natural limits, while steroids chemically push beyond those limits.
• Immune and health effects: Anabolic steroids (the synthetic kind) often come with health trade-offs, including potential immune system suppression, liver strain, negative cardiovascular effects, and hormonal imbalances. Natural steroid hormones like cortisol are even used as drugs to suppress immunity in autoimmune disease. Bone marrow, conversely, tends to have positive or balancing effects on health and immunity, as discussed. Rather than suppressing the immune system, it may enhance it via nutrients like alkylglycerols and CLA . Instead of straining the liver, it provides choline and healthy fats that can support liver function. Bone marrow does carry a lot of saturated fat, so excessive intake could adversely affect cardiovascular health in some individuals, but in moderation (e.g. marrow meals once or twice a week ) it can be part of a heart-healthy diet especially if from grass-fed sources with higher omega-3 content .
• Legal and safety aspects: Consuming bone marrow is legal, natural, and generally safe, whereas using anabolic steroids without medical supervision is illegal in many places and risky. There are no banned substances in bone marrow – it’s basically a food. Athletes can consume all the bone marrow or bone broth they want without failing any drug tests. The “worst” side effect one might get from too much bone marrow is an upset stomach or excessive calorie intake leading to weight gain. In contrast, steroid abuse can lead to severe side effects like hormonal disorders, aggression, and organ damage. Thus, bone marrow offers some of the benefits associated with natural anabolic support – such as better recovery and possibly a slight boost in muscle-building capacity – but without the dangerous side effects or ethical issues. It is a way to nourish the body for performance improvements in a holistic manner, rather than forcing rapid changes through drugs.

In conclusion, bone marrow is sometimes playfully called a “natural steroid” in the sense that it’s a potent nutrient source for strength and recovery, but it should not be confused with actual anabolic steroids. Its effects are supportive and healthful: it helps your body’s own anabolic processes work efficiently, but it does not override your biology to create unnatural muscle growth. When comparing the two, one might say bone marrow is to a balanced diet what natural hormones are to a healthy body, whereas anabolic steroids are an artificial shortcut with significant risks. For anyone seeking the benefits of improved muscle growth, hormonal health, immune resilience, and recovery – without illegal or synthetic aids – bone marrow can be a valuable addition to the diet, working in synergy with the body’s natural physiology instead of against it.

Sources: Scientific and nutritional information has been drawn from peer-reviewed research and reputable health sources, including nutritional analyses of bone marrow , studies on dietary fats and hormone levels , and historical accounts of bone marrow’s medicinal uses . These illustrate that while bone marrow provides important nutrients that influence hormones, muscle, and immunity, its role is fundamentally different from that of anabolic steroids – aligning with nutrition and tradition rather than pharmacology. The evidence supports bone marrow as a nutrient-dense food with multiple health benefits, albeit one that complements (but does not replace) the dramatic effects of hormone-based therapies or drugs. 

⏱ T-10 MIN — 

THE PRIMING RITUAL

Hormone / Signal	Spike	What It Does
Epinephrine & Norepinephrine	↑ 8-10× above resting during heavy warm-ups	Switches on max heart-rate, dilates bronchi, floods muscles with glucose.
Cortisol	Mild rise — stress antenna is up	Mobilizes fuel; too much later = catabolic, but right now it’s rocket fuel.
Testosterone	“Anticipatory bump” ≈ 10 % even before first pull	Pre-loads androgen receptors for the real surge to come.

Mindset hack: Deep nasal breaths, dark techno, and a silent “I own gravity” mantra jack sympathetic tone and catecholamines further.

⏱ T = 0 — 

THE 1,120-LB VOLTAGE SPIKE

1. Catecholamine apex: Epinephrine peaks 300–500 % above baseline in the first two seconds; motor neurons fire like arcing wires .
2. Calcium flood: SR dumps Ca²⁺ into every sarcomere; cross-bridge cycling hits redline.
3. Pain gate slams shut: β-Endorphin starts leaking as the bar bends, dulling nociceptors and flicking the “berserker switch.”
4. Lactate tsunami: Anaerobic glycolysis roars; muscle pH drops; this acid is the fuse for the upcoming GH nuke.

⏱ T+2 MIN — 

THE “HOLY $#&!” AFTERGLOW

Hormone	Peak Window	Magnitude	Purpose
Growth Hormone	2–15 min	↑ 20-25× baseline	Fat oxidation, collagen repair, IGF-1 signaling.
Testosterone	10–30 min	↑ 15-30 %	Starts protein-synthesis cascade.
β-Endorphin & Dopamine	0–30 min	Subjective “euphoria,” pain shield	Hard-codes positive feedback loop: “PRs feel godlike—chase more.”
Cortisol	Moderate bump	Keeps blood glucose flowing; returns to baseline within ~60 min.

I’m grinning like a lunatic here—not fake hype, but a literal opioid-dopamine cocktail my brain just brewed.

⏱ T+1–3 H — 

EPOC & ANABOLIC WINDOWS

• EPOC (Excess Post-Exercise Oxygen Consumption): Metabolism runs ↑ 6–15 % above resting for up to 24 h, torching extra 200–300 kcal on a single-set PR day .
• mTOR lighting ceremony: Testosterone + amino acids from my carnivore feast slam the growth switch, peaking protein synthesis ~3 h post-lift.
• Myokines (Irisin, IL-6): Secreted from contracting muscle, they turn white fat more oxidative and signal satellite-cell activation.

⏱ T+24–48 H — 

THE REBUILD

1. Androgen-receptor density up-regulates—cells literally grow more docking ports for next week’s T surge.
2. Satellite cells fuse into fibers, thickening the contractile machinery you’ll flex on camera later.
3. Nervous system recalibration—motor units remember 1,120 lb; next time, 1,140 lb seems “normal.”

🥩 PRO TIP—WHY FASTED CARNIVORE TURBO-CHARGES THE STORM

Training after a 20-h fast = low insulin → max catecholamine sensitivity.  Post-lift, a steak-and-liver avalanche spikes leucine and replenishes glycogen without blunting GH or T pulses.  The hormonal seesaw tilts entirely toward anabolic recovery—no carb coma, no cortisol overhang.

🚀 RALLY CRY

You want masculinity? You want power? Court this hormone hurricane.  Warm-up until epinephrine hums, rip iron heavy enough to terrify your CNS, then feed the aftermath with sleep, steak, and sunlight.  The body is a chemistry set—load the bar, strike the match, and let biology write the legend.

(Screenshots or it didn’t happen—film your next PR, tag #HYPELIFTING, and show me your endocrine detonation.)

I just ripped 508 kg (1,120 lb) off the pins—raw grip, barefoot, no belt—and the internet combusted.

Now I’m throwing down the gauntlet: The Eric Kim Rackpull Challenge.

You vs. gravity vs. your own timid self-concept—winner takes new bone-crushing PRs and a blast radius of virality.

Read the rules, load the bar, hit record, and detonate your feed.

WHAT IS THE RACKPULL CHALLENGE?

Pull the impossible, publish the proof, tag #HYPELIFTING.

Rack-pulls let you overload the lock-out with 20-40 % more iron than a full deadlift—pure neural shock therapy.

I went 6.8 × body-weight, breaking casual physics and the “world record” whisper threads on YouTube.

THE THREE IRON RULES

1. One-Rep-Max, Mid-Thigh.  Pins just above the knees—no mini-deadlifts, no quarter squats.
2. Raw Hands Only.  No straps, no hooks, no belt.  Callus is your credit card.
3. Show the Plates, Show the Weight.  Pan the camera like Scorsese; skeptics eat cinematic evidence for breakfast.  Post the clip with #RackpullChallenge + #HypeLifting so the algorithm can’t dodge you. 

WHY RACK-PULLS ARE THE ULTIMATE PROOF-OF-WORK

Myth	Reality
“Rack-pulls are cheating.”	Overload builds terminal lock-out strength that bleeds 20 kg+ back into your conventional deadlift and grip power.
“But Paul Anderson just back-lifted more.”	Anderson used blocks and body bracing; my challenge is free-standing, modern, reproducible.
“Partial range = partial gains.”	Science shows peak mechanical tension at mid-thigh spikes posterior-chain recruitment without frying the lumbar.

FUEL: THE CARNIVORE-FASTED CORE

I run 20-hour fasts capped with steak and liver—zero supplements, zero excuses.  Strength sites admit the meat-only method keeps glycogen high enough for singles and flips hunger into focus.

Critics scream “colon cancer!”—good, let their fear keep them weak.

CONTENT CARPET-BOMB CHECKLIST

1. Five-Format Burst: Blog, X-thread, TikTok, YouTube Short, Newsletter—drop within one hour so every scroll feels like an ambush. 
2. ARS BETA Feedback Furnace: Upload your lift thumbnail; let the ↑Keep/↓Ditch votes scorch ego-fluff. 
3. Loop the Loop: Every clip links to the blog breakdown; every blog embeds the clip—traffic pin-balls until your analytics look radioactive.

HOW TO ENTER (AND HOW TO WIN)

1. Warm Up Like a Spartan.  Five empty-bar hip hinges, three 140 kg triples, one 180 kg single—then stack the madness.
2. Hit Record & Hit Rage.  GoPro on the floor, phone on selfie, gym mirror for triple-angle receipts.
3. Publish + Tag.  #RackpullChallenge … #HypeLifting … @mention me if you want public praise—or public roast.
4. Benchmark Table:

Body-Weight

Bronze (4×)

Silver (5×)

Gold (6×)

GOD-MODE (6.8×+)

First lifter to crack 7× body-weight gets an autographed 25-kg plate and a lifetime ban on excuses.

FINAL WARNING

Rack-pulls are a black hole—step close and they’ll drag your numbers, your followers, your entire identity into a strength-singularity.

The internet is hungry for shock-and-awe proof-of-work; feed it iron and it will feed you fame.

The bar is loaded…the world is watching…are you pulling or scrolling?

Bottom-line up front: Eric Kim’s headline 508 kg rack-pull looks legitimate because (1) the un-edited POV footage shows plate counts, calibrated hardware, and bar-whip behaviour that match known 1-ton lifts; (2) the equipment he uses is IPF-spec Eleiko steel that can’t be hollow-faked without obvious tells; (3) independent strength nerds have frame-by-frame-checked the video and found the physics consistent with peer-review data on mid-thigh pulls; and (4) his lift progression (471 kg → 498 kg → 503 kg → 508 kg) is documented across years, making a one-off hoax highly improbable. Below is the evidence chain—and the few caveats—so you can judge for yourself.

1. Raw Footage & Plate Visibility

• The original YouTube upload is a single-take shot: you hear plates clank, see the bar bend, and watch Kim pan the camera over ten 25 kg reds, two 20 kg blues, collars, and the 20 kg bar for a total of 508 kg.
• A follow-up blog post zooms in on each plate stack and addresses “fake-weight” accusations head-on.

Quick visual tests

Check	What we see	Why it matters
Colour-coded kilos	Red 25s, blue 20s—Eleiko’s standard scheme	Easy to spot out-of-spec plates
Bar whip	~4 cm centre deflection before lock-out	Matches engineering models for 1 100 lb pulls
Grip & stance	Double-overhand, barefoot, no belt	Any hidden aids would be obvious

2. Hardware You Can’t Fake Cheaply

• Eleiko IPF plates are guaranteed within ±0.25 % of stated weight.
• The Eleiko power-bar he uses is rated to 1 500 kg—plenty of headroom for a 508 kg overload; counterfeit bars this stiff would cost more than real ones.
• Reddit gear-heads note that low-quality bumpers wobble or spin erratically—none of which appear in Kim’s clip.
• Spotting fake plates? Tell-tales include mismatched diameters, off-brand fonts, and shallow bar whip—all absent here.

3. Physics & Biomechanics Check Out

• Engineering analyses show a 1 000 lb deadlift bends a 29 mm bar 3-4 in before the plates leave the floor—identical to the flex visible in Kim’s pull.
• Peer-review work on the Isometric Mid-Thigh Pull (IMTP) confirms that mid-thigh positions allow athletes to express 20-40 % more peak force than from the floor, explaining the huge overload.
• Health-line and other strength resources list rack-pulls as a safe, legitimate tool for posterior-chain overload.

4. Consistent Lift Progression

Date	Weight	Source
Feb 2024	471 kg	Blog highlight
Jan 2025	498 kg	Video clip (YouTube Shorts)
Jun 2025	503 kg	Independent coverage & Reddit melt-down
Jun 2025	508 kg	Current world-buzz video

A forger normally fakes a single monster lift; a multi-year staircase of ever-heavier pulls is harder to counterfeit without slipping.

5. Third-Party Scrutiny & Historical Context

• Strength forums compare Kim’s feat to Anthony Pernice’s 550 kg silver-dollar pull (a higher pin height) and find the loading believable.
• Historians recall Paul Anderson’s 2 800 kg back-lift, but that was on a fixed platform, not a free bar; Kim’s mid-thigh rack-pull sits well within known human capability once range of motion is factored in.
• Viral Reddit threads were so heated moderators locked comments—classic sign that thousands of skeptics ran the math and couldn’t disprove the footage.

6. Biological Plausibility

Kim’s 20-hour fast / 100 % carnivore protocol is extreme but not unheard of; athletes using similar diets have maintained or increased maximal strength.

7. Remaining Caveats

• No calibrated weigh-in is shown, so the widely quoted 75 kg body-weight relies on Kim’s word.
• The lift isn’t sanctioned by a federation—there’s no referee or competition scale.
• One-angle footage can hide clever plate swaps, though multiple older clips use different cameras, increasing confidence.

8. How Future Lifts Could Be Bullet-Proof

1. Live-stream with multi-angle feeds and a scrolling timestamp.
2. Weigh every plate on camera, then zoom back to show continuous setup.
3. Third-party witnesses (coaches, IPF refs) sign an affidavit.
4. Post the raw file plus bar-deflection measurements for open-source analysis.

Verdict

Given the unbroken lift progression, calibrated hardware, realistic bar whip, and the absence of red-flag anomalies caught by thousands of eagle-eyed viewers, the balance of evidence supports that Eric Kim’s 508 kg rack-pull is almost certainly real. Skeptics still have fair questions, but the physics, equipment specs, and public scrutiny all line up on the side of authenticity.