The Blood Flow Restriction Podcast

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology.Download The Comprehensive Guide to BFR Training for free here: BFR EbookThis episode serves as part 1 of an in-depth 4-part series on the potential cognitive benefits to BFR training. Much of the information discussed in this series is pulled from a 2021 hypothesis paper by Yamada et al. (Acute exercise and cognition: A review with testable questions for future research into cognitive enhancement with blood flow restriction).The focus of this episode is primarily on general exercise and its known impacts on cognition, reviewing the available literature on both aerobic and resistance training. It lays the groundwork for parts 2-4, where the focus hones in on BFR training specifically.Buckle up, this will be quite the series!Take 20% off our bluetooth-enabled, auto-calibrating BFR cuffs with the discount code "bfrpodcast" - Shop here.ReferencesThe effects of acute exercise on cognitive performance: A meta-analysisThe effect of exercise-induced arousal on cognitive task performance: A meta-regression analysisAcute Effects of Resistance Exercise on Cognitive Function in Healthy Adults: A Systematic Review with Multilevel Meta-AnalysisContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

Discover the art of exercise selection for blood flow restriction training. Learn the importance of a stability-focused approach to maximize muscle gain. The podcast breaks down the stimulus to fatigue ratio, highlighting how to balance training intensity with recovery. You'll find a structured guide to choosing the most effective movements and avoid common workout pitfalls. Plus, practical examples of exercises are shared, helping you tailor your training for optimal results.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookIn today's episode we discuss four common myths and misconceptions of BFR training. We talk about the origins of each myth (and the grains of truth to them) and ultimately realign them with reality. If you have any thoughts, questions, or concerns, please feel free to reach out to the email listed below.Contact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookThis episode discusses the safety and effectiveness of different weekly BFR training frequencies based on individual goals. Structure for this episode below:A review of common recommendations around BFR training frequencies (with a discussion on why those recommendations lack context)Brief literature review on the safety of once per week all the way through to daily BFR trainingA systems-based approach on how to identify your ideal BFR frequencyLastly, it's worth mentioning that for the purposes of time, the level of depth we typically include on each study was not necessarily included here. For instance, I did not always specify what type of training was implemented during each study. That said, the assertions made around broad safety for most people remain. If you have any thoughts, questions, or concerns, please feel free to reach out to the email listed below.References:Contact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookOn today’s episode, we welcome Dr. Lee Winchester (PhD, Physiology and Biophysics). Lee is a professor in the exercise physiology department at the University of Alabama - his lab has particular interest in the alterations to immune cell function and vascular/muscular adaptations to resistance training.He's spent the past several years exploring the potential merit to training at high loads under blood flow restriction. In this episode, we discuss the theoretical mechanisms behind favorable adaptations from high load BFR training, what Lee has observed from his lab, and where he sees research headed in this space. Some of the specific topics of this discussion include:Hypertrophy stimuli: how heavy load BFR training may (big caveat) offer a unique stimulus by capturing the upper end range of each stimuli's benefit (mechanical tension and metabolic stress)Mechanotransduction: the cellular and molecular responses to resistance training (and where BFR fits into the picture)Cellular swelling from blood flow restrictionResults from two separate high-load BFR studiesReferencesBlood Flow Restriction at High Resistance Loads Increases the Rate of Muscular Fatigue, but Does Not Increase Plasma Markers of Myotrauma or InflammationAcute Responses to High-Intensity Back Squats with Bilateral Blood Flow RestrictionContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookOn today’s episode we welcome Joshua Settlage. Josh is a strength coach with a directed focus in the combat sport arena (and more specifically, with jiu jitsu athletes).He’s a jiu jitsu competitor himself and someone who has years of experience building stronger, more capable athletes on the mat. During his time in academia, he spent considerable time diving into the physiological demands of Jiu Jitsu - a topic we touch on in this episode.Some additional highlights from our discussion include:The role size and strength play in dominating opponents in jiu jitsu  How to manage resistance training without compromising performance on the matThe specific benefits of BFR in the sport of jiu jitsuHow Josh applies BFR with his athletesTo connect with Joshua, you can find him on Instagram here. Contact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookSize matters! In this episode, we address the primary questions and concerns around BFR cuff width, including:Cuff width's impact on recommended pressureCuff width and muscle growth - is there an ideal width?The effect of cuff width on blood pressure, heart rate, and overall comfortability Most importantly, we finish with application, providing a quick framework for how to determine a good cuff width for you personally.References:Wide tourniquet cuffs more effective at lower inflation pressuresEffects of cuff width on arterial occlusion: implications for blood flow restricted exerciseThe Effect of Cuff Width on Muscle Adaptations after Blood Flow Restriction TrainingFrequent low-load ischemic resistance exercise to failure enhances muscle oxygen delivery and endurance capacityBlood flow restriction: an evidence based progressive model (Review)Contact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookIs BFR training safe for youth athletes? Today’s episode features an in depth discussion on the topic with Professor Mike Rosenthal.Mike is a board certified specialist in sports physical therapy and a professor in the Division of Physical Therapy Education at the University of Nebraska Medical Center.He’s a frequent educator on a variety of topics under the BFR umbrella and we’re fortunate to have the opportunity to leverage his expertise on this topic.References:Quadriceps strengthening with and without blood flow restriction in the treatment of patellofemoral pain: a double-blind randomised trialSide Effects and Patient Tolerance with the Use of Blood Flow Restriction Training after ACL Reconstruction in Adolescents: A Pilot StudyThe Effects of Blood Flow Restriction Training on Strength and Function During Early Rehabilitation After Anterior Cruciate Ligament Reconstruction in AdolescentsContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

Dive into the fascinating 30-15-15-15 training protocol and uncover its unique structure. Explore the underlying science of blood flow restriction training and how it stimulates muscle growth. Gain practical execution tips to enhance your workouts and achieve optimal results. Perfect for anyone looking to elevate their training game!

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookBFR can be a powerful tool, but like any modality, it has specific use cases. In this episode, we discuss the 4 primary situations where you can extract maximum value out of BFR training. References:Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysisContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.