The Science of Muscle Growth, Muscle Strength & BFR with Steven Munatones

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:


BiOptimizers


CollaGenius is delicious. I like to mix it with my morning
cappucino to transform it into a mochachino with benefits - but
it is also great in smoothies and even just with water. Listeners
of the Better podcast have an exclusive offer - Head over to
 https://nootopia.com/bettergenius and use code BETTER
during checkout to save 10 percent off any order.


****************************
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.


Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for
information about our collection and use of personal data for
advertising.