How to Build Muscle WITHOUT Lifting! Biohacker Longevity   : 1362

How to Build Muscle WITHOUT Lifting! Biohacker Longevity : 1362

Your workouts may be doing less than you think, and science now proves why. This episode reveals how to build muscle, improve metabolism, and extend longevity in a fraction of the time using blood flow restriction training and intermittent hypoxia. You’ll learn how to hack your mitochondria for faster recovery, stronger hormonal balance, and better brain performance without the burnout of high-intensity training.


Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR


Host Dave Asprey talks with Dr. Sten Stray-Gundersen, PhD, CSCS, one of the world’s leading experts on blood flow restriction (BFR) training and metabolic physiology. With over a decade of research and teaching experience, Dr. Stray-Gundersen has explored how BFR and intermittent hypoxia can improve cardiovascular health, metabolism, and recovery. After earning his doctorate in Exercise Physiology from the University of Texas at Austin, he now serves as an Assistant Professor at the University of South Carolina, where he studies vascular adaptations, cognitive performance, and ergogenic aids. He’s also a B Strong master trainer, developing individualized BFR protocols for athletes, military professionals, and everyday people looking to optimize human performance.


Together, Dave and Sten uncover how BFR and oxygen cycling unlock powerful adaptations in the body’s vascular, metabolic, and hormonal systems. You’ll learn how strategic stress signals can trigger nitric oxide production, enhance glucose uptake, improve insulin sensitivity, and supercharge mitochondria for better energy and anti-aging benefits. They also explore how these methods can naturally boost testosterone, growth hormone, and even libido, all while protecting the nervous system and improving recovery.


This episode dives deep into biohacking, functional medicine, and smart exercise efficiency, from Zone 2 and REHIT training to nitric oxide signaling, fasting, nootropics, and precision supplementation. Whether your goal is longevity, strength, or sharper cognition, this conversation shows you how to get maximum results with minimal time using the principles of Smarter Not Harder.


You’ll Learn:

• How intermittent hypoxia works at the level of partial pressure and why altitude acclimation upgrades mitochondria and performance

• Why hypoxia and muscle contraction increase glucose uptake independent of insulin and improve insulin sensitivity

• How blood flow restriction (BFR) accelerates fatigue with light loads to drive hypertrophy, strength, and vascular adaptations

• How BFR and hypoxia influence testosterone, growth hormone, nitric oxide, and libido through short, targeted stress

• The roles of ENOS, INOS, and NNOS in nitric oxide signaling and what that means for circulation and brain perfusion

• Who benefits most from BFR, including athletes, rehab patients, and older adults who cannot lift heavy

• Why BFR produces systemic and “proximal” gains, including carryover to glutes and upper body during lower limb training

• How to stack BFR with Zone 2, REHIT, and vibration plates for VO2 max, muscle, and time efficiency


Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.


New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.


Keywords: Sten Stray-Gundersen, blood flow restriction training, B Strong, intermittent hypoxia, mitochondrial function, nitric oxide production, VO2 max, metabolic efficiency, vascular health, testosterone boost, growth hormone release, anti-aging performance, exercise recovery, glucose metabolism, functional medicine, biohacking fitness, REHIT training, Zone 2 optimization, strength and longevity, human performance science


Thank you to our sponsors!

-KILLSwitch | If you’re ready for the best sleep of your life, order now at https://www.switchsupplements.com/ and use code DAVE for 20% off.

-EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off.

-Leela Quantum Tech | Check out all HEAL360 products and research and get 10% off at https://leelaq.com/DAVE.

-ARMRA | Go to https://tryarmra.com/ and use the code DAVE to get 15% off your first order.


Resources:

• Use code DAVE10 to get a discount on a BFR band today: https://shopify.bstrong.training/products/b-strong-training-system?ref=dave%2F

• Dive deeper in Sten’s work at: https://bstrong.training/

• Danger Coffee: https://dangercoffee.com/discount/dave15

• My Daily Supplements: SuppGrade Labs (15% Off)

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

• Dave Asprey’s BEYOND Conference: https://beyondconference.com

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated

• Upgrade Collective: https://www.ourupgradecollective.com

• Upgrade Labs: https://upgradelabs.com

• 40 Years of Zen: https://40yearsofzen.com


Timestamps:

0:00 - Trailer

1:25 - Guest Intro

5:40 - Intermittent Hypoxia & Altitude Acclimation

12:11 - Introduction to Blood Flow Restriction (BFR)

22:53 - Systemic Benefits & Who Can Use BFR

30:23 - BFR Effects on Hormones & Libido

40:37 - Nitric Oxide & Vascular Health

48:15 - Zone 2 Training with BFR

54:00 - Advanced Protocols: Stacking BFR

59:15 - Cognitive Enhancement & Wrap-Up

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Episoder(1421)

Biohacking Live with Superman, Brandon Routh: Hacking Hollywood & Avoiding Kryptonite - #162

Biohacking Live with Superman, Brandon Routh: Hacking Hollywood & Avoiding Kryptonite - #162

Brandon Routh is an actor and former fashion model, and has appeared in numerous TV shows and movies, however you may know him best from his role portraying The Man of Steel in the 2006 blockbuster film, Superman Returns.   Why you should listen –     Brandon comes on Bulletproof Radio to discuss the impact of the Bulletproof Diet on his family, how he hacks the Hollywood lifestyle, how the Bulletproof Diet has helped to upgrade his acting and performance, and to do a ton of biohacking in person with Dave. Enjoy the show! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

14 Okt 20141h 6min

Zach Even-Esh: Stress, Recovery, & the Art of Coaching #161

Zach Even-Esh: Stress, Recovery, & the Art of Coaching #161

Zach Even-Esh is the Founder of the Underground Strength Gym, and creator of the Underground Strength Coaching Certification Program. Zach won Teenage Mr. Israel in 1994 in the first of three bodybuilding competitions, and has since trained hundreds of athletes ranging from youth to Olympic level, and also serves as a consultant for several of the top Division 1 wrestling teams in the US. Zach’s online training courses have helped tens of thousands of people around the world develop greater strength in mind, body, and in life.   Why you should listen –     Zach comes on Bulletproof Radio to discuss stress inoculation, the art of coaching, the importance of adequate recovery, and how to know which information you should trust. Enjoy the show! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

10 Okt 20141h 4min

Leanne Venier: Supersenses, Biophotonics, & Light Spectrum  – #160

Leanne Venier: Supersenses, Biophotonics, & Light Spectrum – #160

Leanne Venier is an international award-winning artist, engineer, scientist, and an expert in the science of color and light therapy. She serves as Director of Outreach for the Institute for Neuroscience and Consciousness Studies (INACS), and has lectured at organizations such as MENSA on the healing and consciousness-raising effects of color, light frequencies, and art. She began her career as a mechanical engineer at Lockheed, but is now pursuing her lifelong passion for health by educating medical practitioners, scientists, and lay people about the most up-to-date scientific research in the fields of phototherapy, light/art/color therapy, and biophotonics.   Why you should listen –     Leanne comes on Bulletproof Radio to discuss the role of light and color in health, the problems with fluorescent lighting and working indoors, and how to heal people with biophotonics and different light spectrums. Enjoy the show! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

7 Okt 201451min

Dr. Jade Teta: The Metabolic Effect & Being a Diet Detective – #159

Dr. Jade Teta: The Metabolic Effect & Being a Diet Detective – #159

Dr. Jade Teta is an integrative physician, naturopath, and personal trainer with over 25 years of experience helping people achieve their health, weight loss, and fitness goals. He is the founder & CEO of Metabolic Effect Inc., and author of the best-selling book, The Metabolic Effect Diet. He is a regular contributor to many publications, including The Huffington Post, and the Textbook of Natural Medicine, the number one natural medicine textbook used in medical schools across the country. Jade has completed an estimated 10,000 workouts in his lifetime, and has worked with thousands of weight loss and fitness seekers from all over the world through his Metabolic Effect Clinic and online programs. Why you should listen – Jade comes on Bulletproof Radio to discuss how diets are destroying metabolisms and making people fat, the potential holy grail of weight loss research, the New Laws of Metabolism, and how to become your own diet detective. Enjoy the show! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

3 Okt 201455min

Maneesh Sethi: Hacking Habits, Accountability, & Time Management with Pavlok – #158

Maneesh Sethi: Hacking Habits, Accountability, & Time Management with Pavlok – #158

Maneesh Sethi is the CEO of Pavlok, a new biohacking device that helps people change their habits. Maneesh is also the editor-in-chief of the popular blog, Hack the System, a guide to hacking fame, productivity, travel, languages, exercise, and business. He is an experienced biohacker who has become a “famous” DJ in just 90 days, spent a month living in the wilderness for a month with no backpack, and written an international bestselling book by the age of 14!   Why you should listen –     Maneesh comes on Bulletproof Radio to discuss the science of behavior formation, how habit change works, and how to use technology and biofeedback to transform your life for the better. Enjoy the show! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

30 Sep 201448min

Dr. Ben Lynch: MTHFR Gene, Overcoming Disease, & the Dangers of Folic Acid – #157

Dr. Ben Lynch: MTHFR Gene, Overcoming Disease, & the Dangers of Folic Acid – #157

Dr. Ben Lynch is a Doctor of Naturopathic Medicine, and one of the foremost experts in the MTHFR gene and how it affects your health. Ben is the Chief Medical Officer for SeekingHealth.com, an online resource designed to help people optimize their health, reduce their risk of disease, and protect themselves in a world full of toxins. Ben believes that disease is not something you live with, but something that can be overcome, and his practice focuses on helping individuals find the info they need to effectively treat their chronic health conditions, and live healthier, upgraded lives.   Why you should listen –     Ben comes on Bulletproof Radio to discuss the little-known MTHFR gene, why folic acid is dangerous, the different genetic tests and interventions available for the MTHFR condition, and why it is important to look at the whole body and connect the dots between all the metabolic systems in the body. Enjoy the show! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

26 Sep 201459min

Kelly Starrett: Systems Thinking, Movement Standards, & Getting Ready to Run – #156

Kelly Starrett: Systems Thinking, Movement Standards, & Getting Ready to Run – #156

Kelly Starrett is a coach, physical therapist, author, speaker, and creator of a blog that has revolutionized how athletes think about human movement and athletic performance: MobilityWOD.com. Kelly founded one of the first 50 CrossFit Affiliate gyms, San Francisco CrossFit, and focuses on performance-based Orthopedic Sports Medicine to help athletes, military personnel, dancers, and average Joes achieve elite levels of performance and health. Kelly wrote the New York Times Bestseller, Becoming a Supple Leopard, and his second book, Ready to Run, is available to order now!   Why you should listen –     Kelly comes on Bulletproof Radio to discuss the importance of knowing the difference between addressing a problem instead of the symptoms, why you can’t cheat your physiology, how standing desks in school are benefiting children, and how he is applying human performance principles to public health problems. Enjoy! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

23 Sep 20141h 5min

A Second Opinion: Laetrile at Sloan-Kettering with Ralph Moss & Eric Merola – #155

A Second Opinion: Laetrile at Sloan-Kettering with Ralph Moss & Eric Merola – #155

The documentary, A Second Opinion, is debuting at Seattle’s AMC Pacific Place 11 this weekend, Fri-Sun 9/19 – 9/21, and Eric & Ralph will be hosting live Q&As there all weekend. If all shows are sold out for the weekend, AMC will take the film nationwide, so this is a make-or-break opening weekend. If you live in the Seattle area, please go see the movie this weekend! Eric and Ralph will give anyone who mentions that they heard of the film on Bulletproof Radio a free, signed copy of the DVD (with TONS of bonus materials), and admission to the live Q&A’s is free with a ticket stub from the movie theater for the documentary.   A Second Opinion is a documentary by award-winning filmmaker, Eric Merola, about Ralph Moss and his whistleblowing on a massive cover-up involving the unconventional cancer therapy Laetrile at Sloan-Kettering Institute for Cancer Research. Eric has worked for Fuel TV and the WE Network, worked with Michael Moore on the documentary “Capitalism: A Love Story”, and his documentary BURZYNSKI has garnered widespread distribution and numerous international awards. Ralph has written more than 15 books on cancer research, and has received lifetime achievement awards from the American College for the Advancement of Medicine, the Cancer Control Society, The National Foundation for Alternative Medicine, and many other organizations in the cancer education and alternative medicine industries.   Why you should listen –     Laetrile is a natural compound that research showed stopped the growth and spread of cancer, and the info Ralph has to share is shocking for anyone that has ever had their lives touched by cancer. Ralph and Eric discuss the history of the Laetrile cancer treatment, why it was rejected and renounced, and also touch on other exciting new breakthroughs in cancer therapy that people should be aware of. Enjoy the show! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

18 Sep 201459min

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