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#56: Sten Stray-Gundersen - Getting more Effective Workouts with Blood Flow Restriction Training
What is the most effective dose of bodily exercise for people with a limited amount of time? We will dive into that whis week, thanks to Boomer Anderson, the host of the Decoding Superhuman Podcast who introduced me to my today’s guest. I am extremely excited to have Sten Stray-Gundersen on the show today as he is studying for his PhD in Physiology Science and he really understands the data of our typical workouts. He is one of the guinea pigs that are testing the Blood Flow Restriction training on themselves as part of his academic research and studies the data so he can prove the effectiveness of the workout method. In our conversation, Sten gives an extensive explanation on Blood Flow Restriction training, going back to its origins with the Kaatsu pressure workouts and the evolution to the state where it is now. Sten Stray-Gundersen, M.S. is a graduate researcher in the Clinical Exercise Physiology Laboratory in the Kinesiology Department at the University of Texas at Austin, pursuing his Ph.D. in Exercise Physiology with emphasis on Cardiovascular and Cardiopulmonary Physiology. Sten has authored several studies assessing the safety and feasibility of utilizing BFR for both healthy and clinical populations. Additionally, Sten works as an Exercise Physiologist and Program Advisor for an Austin-based holistic performance center called Reach Outcomes, where he works with professional and amateur athletes to improving all aspects of performance. Sten is also a Science Advisor and BStrong BFR expert for BStrong Inc, where he has worked with top-level athletes and teams ranging from the Olympic level to military personnel to the youth and collegiate levels, developing personalized protocols and programs for performance Show Notes 0:30 Introduction to Sten Stray-Gundersen 1:29 What is Blood Flow Restriction 3:14 How does BFR actually work? 6:05 Benefits of BFR for minimum effective dose workouts and building serious muscle 7:55 Blood Flow Restriction and traveling 8:55 Setting up your BFR tightness 12:02 Blood Flow Restriction workout protocols 14:00 Why hasn’t BFR gone mainstream yet? 18:59 BFR workout every day instead of taking a couple of days off per week 23:05 Stacking BFR workouts for people with a limited amount of time 24:40 Controversy associated with BFR workout 31:15 Where can people find out more about BFR 32:50 Other health benefits from BFR 34:09 Sten’s other habits and daily routines 35:30 Where can people find out more about Sten 36:34 Sten’s final advice Connect with Sten Stray-Gundersen https://bstrong.training/ Get 10% discount on checkout with Promo Code STEN10 LinkedIn https://www.linkedin.com/in/sten-stray-gundersen-5311b0139 Twitter: https://twitter.com/Sten_SG Facebook: https://www.facebook.com/sten.straygundersen.5 Resources Kaatsu Pressure Workout system https://www.kaatsu.com/ B Strong Blood Flow Restriction https://bstrong.training/ Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size https://pubmed.ncbi.nlm.nih.gov/21360203/ Walking with Leg Blood Flow Restriction: Wide-Rigid Cuffs vs. Narrow-Elastic Bands https://digitalcommons.wku.edu/ijesab/vol2/iss11/74/ Hemodynamic and Pressor Responses to Combination of Yoga and Blood Flow Restriction https://www.researchgate.net/publication/341888528_Hemodynamic_and_Pressor_Responses_to_Combination_of_Yoga_and_Blood_Flow_Restriction CONNECT WITH MADS MISIAK FRIIS https://growthisland.io/ LinkedIn: https://www.linkedin.com/in/madsmfriis/ Instagram: https://www.instagram.com/madsmf/ Find the episode at: 🖥️Website at Growth Island 🎧Your favorite podcast app under Growth Island 🎥Youtube under Growth Island If you like today’s episode, then please subscribe and leave a review so more people can learn about the podcast Proudly brought to you in collaboration with KRING and Nuna www.kring.com www.nuna.ai