Delve into the world of a very specific type of Blood Flow
Restriction (BFR) training called Kaatsu with special guest,
Steven Munatones, co-founder of Katsu Global. In this episode,
Dr. Stephanie and Steven discuss the science behind BFR and how
it can help you build bigger muscles with lighter weights. They
also explore the differences between hypertrophy and strength, as
well as the metabolic improvements brought about by BFR,
including the impact on hormones like human growth hormone,
testosterone, and estrogen. Get ready for a nerdy and informative
discussion that promises to take you on a geeky magic carpet ride
into the fascinating world of BFR.
Bio:
Steven Munatones is a Harvard grad with a knack for engineering
who spent 8 years in Japan at a Hitachi R&D campus. While he
was there, he had the awesome opportunity to learn from the
mastermind behind KAATSU, Dr. Yoshiaki Sato, and a bunch of heart
experts at The University of Tokyo Hospital. They were all part
of this fancy-sounding 22nd Century Medical Project.
Fast forward to today, and Steven's all about spreading the word
on the wonders of KAATSU. He's taught thousands of people about
it, from Navy SEALs to Olympic and Paralympic superstars, and
even folks in their golden years, quadriplegics, amputees, and
just about anyone you can think of. He's basically a KAATSU
evangelist!
Before his Japanese adventure, Steven was a water polo and
swimming champ in NCAA Division I. Plus, he's got some pretty
wild accomplishments, like holding a Guinness World Record. He's
even got his name in the International Marathon Swimming Hall of
Fame and the Ice Swimming Hall of Fame, and he's got a Poseidon
Award from the International Swimming Hall of Fame.
Connect with Steven on:
Facebook: https://www.facebook.com/kaatsu/
Instagram: https://www.instagram.com/kaatsuglobal/
YouTube: https://www.youtube.com/channel/UCPSSPu8A5LWsYEoQ0Cz4iBw
Twitter: https://twitter.com/KAATSUGlobal &
https://twitter.com/OriginalBFR
Blog: https://www.kaatsublog.com/
Resources mentioned:
Muscle size and strength are increased following walk training
with restricted venous blood flow from the leg muscle,
Kaatsu-walk training - https://pubmed.ncbi.nlm.nih.gov/16339340/
Use and safety of KAATSU training: Results of a national survey -
https://kaatsu.ca/wp-content/uploads/2023/08/Use-and-Safety-of-KAATSU-Results-of-a-National-Survey-in-Japan.pdf
KAATSU Research - https://kaatsu.ca/kaatsu-research/
Episode Overview:
00:00:00 Intro
00:01:18 Introduction to BFR Training
00:11:45 Functional Strength Training for Various Activities
00:19:51 Capillaries and Blood Flow
00:23:07 Using Kaatsu Bands for Specific Fitness Goals
00:29:54 Athletes Using Kaatsu for Speed and Power Training
00:40:47 The Intensity Squash Brings out in Dr. Stephanie
00:44:30 Kaatsu Method for Older People
00:48:06 Opportunities for Women in Collegiate Sports
00:52:18 Kaatsu's Effect on Muscle Hypertrophy, Neurological
Strength, and Mechanical Strength
00:56:35 Kaatsu for Improving Strength and Endurance in Specific
Professions
00:59:50 Kaatsu Enhances Muscular Tissue Repair and Recovery
01:00:21 Kaatsu's Impact on Hormones and A1C Levels
01:07:14 Potential Benefits of Kaatsu on the Immune System
01:10:41 Exploring the Risks of Kaatsu
01:17:17 Kaatsu: Increasing Strength and Elasticity of Vascular
Tissue
01:25:09 Finding Information and Contacting Kaatsu
We are grateful to our sponsors:
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P.S. When you're ready, here are two ways Dr. Stephanie can help
you:
Subscribe: The Mini
Pause — My weekly newsletter packed with the most
actionable, evidence-based tools for women 40+ to thrive in
midlife.
Build Muscle: LIFT — My
progressive strength training program designed for women in
midlife. Form-focused, joint-friendly, and built for real
results.
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