Blood Flow Restriction: The Key to Effectiveness and Efficiency in Training with Sten Stray-Gundersen
08/18/20 • 79 min
Blood Flow Restriction training offers an asymmetric return on time invested in exercise. Sten Stray-Gundersen shares his experience training elite level athletes with Blood Flow Restriction insights on BFR contributes to minimum effective dose training.
Who is Sten Stray-Gundersen?
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 (we are in the process of changing the name, so I may have an update for you soon), 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.
Highlights
[4:46] The vast capabilities of Blood Flow Restriction
[9:36] Blood Flow Restriction in Power Lifting
[12:30] BFR’s impact on the nervous system, Growth Hormone, and aging
[20:12] High-level athletes and Blood Flow Restriction Training
[25:27] mTOR Overactivation
[28:49] Training routines
[35:10] High reps, Low weights, Pink Dumbells, and BFR
[37:50] Occlusion
[49:01] Stacking BFR with other workouts
[1:00:23] Bstrong innovations to the BFR training
Resources
B Strong Blood Flow Restriction - Get 10% discount on checkout with Promo Code BOOMER
Walking with Leg Blood Flow Restriction: Wide-Rigid Cuffs vs. Narrow-Elastic Bands
Hemodynamic and Pressor Responses to Combination of Yoga and Blood Flow Restriction
Sponsors
B Strong
I’ve been fascinated by blood flow restriction training for a very long time. B Strong made great innovations on this technology.
I use it almost every day: high reps, low number of sets, a few exercises. In 20 minutes, I have a fantastic workout which is triggering an anabolic response.
If you want to get your B Strong blood flow restriction device, head on over to https://bstrong.training/ and use the code BOOMER, and you’re going to get yourself 10% off.
Vielight
Vielight combines science and engineering ingenuity to develop unique devices that deliver photons to the brain and inner systems. Their mission is to create photobiomodulation devices that are safe and effective – to help improve one’s quality of life.
The Neuro Alpha is a staple in my stress resilience and sleep improvement routine. I get better sleep, better focus, and less anxiety around public speaking. And... increased ability to drop into flow.
Go to vielight.com and use the promo code BOOMER for 10% off your purchase.
Continue Your High Performance Journey with Sten
Website Get 10% discount on checkout with Promo Code BOOMER
Blood Flow Restriction training offers an asymmetric return on time invested in exercise. Sten Stray-Gundersen shares his experience training elite level athletes with Blood Flow Restriction insights on BFR contributes to minimum effective dose training.
Who is Sten Stray-Gundersen?
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 (we are in the process of changing the name, so I may have an update for you soon), 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.
Highlights
[4:46] The vast capabilities of Blood Flow Restriction
[9:36] Blood Flow Restriction in Power Lifting
[12:30] BFR’s impact on the nervous system, Growth Hormone, and aging
[20:12] High-level athletes and Blood Flow Restriction Training
[25:27] mTOR Overactivation
[28:49] Training routines
[35:10] High reps, Low weights, Pink Dumbells, and BFR
[37:50] Occlusion
[49:01] Stacking BFR with other workouts
[1:00:23] Bstrong innovations to the BFR training
Resources
B Strong Blood Flow Restriction - Get 10% discount on checkout with Promo Code BOOMER
Walking with Leg Blood Flow Restriction: Wide-Rigid Cuffs vs. Narrow-Elastic Bands
Hemodynamic and Pressor Responses to Combination of Yoga and Blood Flow Restriction
Sponsors
B Strong
I’ve been fascinated by blood flow restriction training for a very long time. B Strong made great innovations on this technology.
I use it almost every day: high reps, low number of sets, a few exercises. In 20 minutes, I have a fantastic workout which is triggering an anabolic response.
If you want to get your B Strong blood flow restriction device, head on over to https://bstrong.training/ and use the code BOOMER, and you’re going to get yourself 10% off.
Vielight
Vielight combines science and engineering ingenuity to develop unique devices that deliver photons to the brain and inner systems. Their mission is to create photobiomodulation devices that are safe and effective – to help improve one’s quality of life.
The Neuro Alpha is a staple in my stress resilience and sleep improvement routine. I get better sleep, better focus, and less anxiety around public speaking. And... increased ability to drop into flow.
Go to vielight.com and use the promo code BOOMER for 10% off your purchase.
Continue Your High Performance Journey with Sten
Website Get 10% discount on checkout with Promo Code BOOMER
Previous Episode
Hypoxia, Doping, and Blood Flow Restriction Training with Dr. James Stray-Gundersen
Tackling misinformation, live high / train low, blood doping, and blood flow restriction training with a world-renowned physiologist and physician and pioneer in sports medicine.
Dr. Jim Stray-Gundersen shared his wealth of expertise is a diverse array of athletic performance fields.
Who is Dr. James Stray-Gundersen?
Jim Stray-Gundersen is a world-renowned expert in Sports Medicine, Exercise Physiology and Training for Sport Performance, and is a world-renowned expert in BFR Training. Drawing from his lifetime of experience with elite level athletes and clinical populations, Dr. Jim Stray-Gundersen is one of the world’s leading physiologists and strongly believes that BFR will revolutionize training and rehabilitation everywhere.
In designing the B Strong System with Sean Whalen, Dr. Stray-Gundersen wished to make the most affordable, simple, safe, and effective BFR training bands on the market so that he could share this discovery with as many people as possible and increase the overall fitness of the world. Dr. Stray-Gundersen has identified the key mechanisms, applications, and safety guidelines and applied them to develop a safe and effective product.
He also lectures throughout Europe and North America for those seeking protocols and guidelines to maximize benefits and eliminate risk of BFR training.
As a physician, Dr. James Stray-Gundersen has treated thousands of patients and athletes alike. As a researcher, he authored the ground-breaking study, “Live high, train low” that revolutionized altitude training. As a sports scientist, he has worked with elite-level teams in skiing, cycling, running, soccer, and countless others.
Dr Stray-Gundersen has been involved in the training regimens of Olympians and World Class athletes resulting in over 100 Olympic Medals and World Championships. With over 40 years of hands-on experience with people and athletes of all ages, Dr. Stray-Gundersen has constantly been at the forefront of top-level performance. He predicts, B Strong Training will change how the world gains the benefits of exercise, improving longevity and quality of life. B Strong Training will change your life.
Highlights
[7:43] Speed Skating at a High Level
[9:56] Blood Doping and Developing WADA
[18:01] Benefits from Living High, Training Low scenario
[24:42] Discovering Blood Flow Restriction Training
[31:24] Effective workouts with Blood Flow Restriction
[41:04] Blood flow Restriction training and recovery from ailments
[43:21] The B Strong Innovation
Resources
On Death and Dying by Elisabeth Kübler-Ross
Journey to Ixtlan by Carlos Castaneda
SponsorsBlue Cannatine
One of my favorite tools for cognitive enhancement, especially after long plan rides, is Blue Cannatine. The delivery mechanism is unique (buccle troche). It is especially effective for me on improving short-term memory, focus, and verbal fluency.
It’s the closest thing that I found to NZT and I think you guys should try it out. Get yours at troscriptions.com and use the code BOOMER for a discount.
Full disclosure: I am involved with the company (I like the product that much).
B Strong
I've been fascinated by blood flow restriction training for a very long time. B Strong made great innovations on this technology.
I use it almost every day: high reps, low number of sets, a few exercises. In 20 minutes, I have a fantastic workout which is triggering an anabolic response.
If you want to get your B Strong blood flow restriction device, head on over to https://bstrong.training/ and use the code BOOMER, and you're going to get yo...
Next Episode
Methylene Blue: Part 1 with Dr. Francisco Gonzalez-Lima
Dr. Francisco Gonzalez-Lima is one of the world's leading neuroscientists and an expert in Cytochrome Oxidase. This is part one of a two part discussion. Dr. Gonzalez-Lima educates on the role of cytochrome oxidase and the history of methylene blue.
Who is Dr. Francisco Gonzalez-Lima?
Francisco Gonzalez-Lima, Ph.D., is a courtesy professor in the Department of Psychiatry. He also holds the George I. Sanchez Centennial Professorship at The University of Texas at Austin, where he is a professor in the departments of Psychology, Psychiatry, Pharmacology and Toxicology and the Institute for Neuroscience.
Gonzalez-Lima’s teaching experience includes undergraduate, medical, graduate and postdoctoral students, and he currently teaches the core graduate course in Functional Neuroanatomy. Gonzalez-Lima has been the research adviser of 22 Ph.D. students at UT Austin, and his trainees are world leaders in brain research on the relationship between brain energy metabolism, memory and neurobehavioral disorders.
Gonzalez-Lima graduated with honors from Tulane University in New Orleans with a Bachelor of Science in biology and Bachelor of Arts in psychology, and he earned his doctorate in anatomy and neurobiology from the University of Puerto Rico School of Medicine, which honored him with a Distinguished Alumnus Award. He completed postdoctoral training (behavioral neuroscience) at the Technical University of Darmstadt, Germany, as an Alexander von Humboldt research fellow.
Gonzalez-Lima has been a visiting neuroscientist in Germany, England, Canada and Spain and he has delivered more than 120 invited lectures about his brain research around the world. His research has been funded for more than 30 years with federal and private funds, and he has contributed to more than 350 scientific publications in peer-reviewed journals, conference proceedings, chapters and books.
Current research in the Gonzalez-Lima laboratory focuses on the beneficial neurocognitive and emotional effects of noninvasive human brain stimulation in healthy, aging and mentally ill populations. This research primarily uses transcranial infrared laser stimulation and multimodal imaging (EEG, fNIRS and fMRI) in collaboration with colleagues at UT Austin, The University of Texas at Arlington and University of Texas Southwestern Medical Center. Gonzalez-Lima supervises and trains students and residents to contribute to these ongoing brain research projects.
Highlights
[17:13] Cytochrome oxidase as a marker for longevity
[25:14] Dr. Gonzalez-Lima's journey into methylene blue
[37:20] What is the history of methylene blue?
[39:40] Magic Bullet
[44:36] Methylene Blue dosing
Resources
Sponsors
Blue Cannatine
One of my favorite tools for cognitive enhancement, especially after long plan rides, is Blue Cannatine. The delivery mechanism is unique (buccle troche). It is especially effective for me on improving short-term memory, focus, and verbal fluency.
It’s the closest thing that I found to NZT and I think you guys should try it out. Get yours at troscriptions.com.
Full disclosure: I am involved with the company (I like the product that much).
BiOptimizers
If you’re over 35, your enzyme levels have already begun to decline and your immune system can be more susceptible to viruses.
Enzymes are the workhorses of digestion. They break your food down into usable macro and micronutrients.
Research shows that by the time someone hits 65, their saliva and pancreatic secretions, both of which are involved in enzyme activity—can have declined by as much as 50%! This decline creates chronic indigestion, setting the stage for gut issues, yeast and mold overgrowth, even malnutrition.
This is why I’m a big fan of enzyme and probiotic supplementation and one of the best companies I’ve ever found that specializes in optimizing your digestion through both of these supplements are my friends at BiOptimizers.
Head on over to
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