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

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Avsnitt(1422)

Jia Jiang: Seeking Rejection, Overcoming Fear & Entrepreneurship - #237

Jia Jiang: Seeking Rejection, Overcoming Fear & Entrepreneurship - #237

Jia Jiang comes on Bulletproof Radio today to discuss his journey on seeking rejection, which takes him from getting free donuts at Krispy Kreme to panhandling in Austin, Tx. He also explains how to build a rejection proof team and overcoming fear. Jia Jiang is an entrepreneur, speaker, blogger and author of Rejection Proof.   After being turned down by an investor he decided he needed to learn to deal with rejection and set out to spend 100 days getting rejected. Applying what he learned, Jia’s life goal is to build a world in which we are no longer crippled by the fear of rejection. He is making this a reality through his blog, social media talks and his recent book.   Jia’s story has been shared on CNN, Yahoo News, Time Magazine and Bloomberg Businessweek. 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.

22 Juli 20151h 2min

Bulletproof Radio Q&A – Nicotine Benefits, Bulletproof Labs & Top Hacks - #236

Bulletproof Radio Q&A – Nicotine Benefits, Bulletproof Labs & Top Hacks - #236

On this episode of Bulletproof Radio, we have carefully selected the best questions from Facebook, Twitter, and the Bulletproof® Forums for another awesome Q&A. Join Dave and Zak as they answer questions about the benefits of nicotine on brain function and fat loss, getting the best source of caffeine from Yerba Mate or coffee, and bulletproof cooking along with other great questions that our listeners have submitted to Bulletproof Radio. This episode has a ton of great information all condensed into one, enjoy! See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

17 Juli 201554min

Dr. Ibrahim Karim: Harmony, Vitality & Biogeometry - #235

Dr. Ibrahim Karim: Harmony, Vitality & Biogeometry - #235

Dr. Ibrahim Karim comes on Bulletproof Radio today to discuss BioGeometry, creating and restoring harmony, hacking your space, and feng shui. Dr. Ibrahim Karim is an architect and the founder of BioGeometry, the science of using the energy principles of shape to balance biological energy systems and harmonize their interactions with the environment. He is the CEO, president and founder of BioGeometry Energy Systems LTD and the owner of Alemara Architecture Consultants, which was founded by his father in the 1930s. He is a graduate of the prestigious Federal Institute of Technology (ETH) in Zurich, Switzerland with MA and D.Sc. in Architecture and Tourist Planning. He occasionally teaches as a visiting professor of Architecture at several universities. 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 Juli 201546min

Steve Wood: Reduce High Blood Pressure & The Benefits of Isometric Exercise - #234

Steve Wood: Reduce High Blood Pressure & The Benefits of Isometric Exercise - #234

Steve Wood comes on Bulletproof Radio today to discuss reducing high blood pressure, the benefits of isometric exercise, and biohacking with Zona Plus. Steve Wood is the President and CEO of Zona Health which manufactures and sells the Zona Plus. With over 30 years of executive management experience, including 10 years in the medical device field, he has directed the marketing of medical devices in the US, EU and Canada increasing sales 8x in 3 years. He has a BA in Political Science and Economics from Pepperdine University and is a fellow of the International Academy of Apologetics in Strasbourg, France. 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 Juli 201557min

Emily Morse (Sex with Emily): Orgasms, Kegels & Sexology - #233

Emily Morse (Sex with Emily): Orgasms, Kegels & Sexology - #233

Emily Morse comes on Bulletproof Radio today to discuss improving your sex life, education around sex, premature ejaculation and overcoming it, and if size really matters. Emily Morse is a sex and relationship expert and host of the top downloaded podcast, Sex with Emily.   She is a Bravo TV star and author of Hot Sex: Over 200 Things You Can Try Tonight. Emily was voted the #1 dating and sex expert by DatingAdvice.com and the #1 dating and sex expert to follow on Twitter. She has been featured in The New York Times, Los Angeles Times and San Francisco Chronicle. Emily earned her Doctor of Human Sexuality from the Institute for the Advance Study of Human Sexuality. 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 Juli 201556min

Robert Mckee: Master the Art of Storytelling - #232

Robert Mckee: Master the Art of Storytelling - #232

Robert McKee comes on Bulletproof Radio today to discuss how storytelling can get you a job, how big companies use storytelling, creating a meaningful brand, and how you can improve your story.  Robert McKee, a Fulbright Scholar, is an author, BAFTA winner and the most sought after screenwriting lecturer on the planet. Former students of his “STORY Seminar” include over 60 Academy Award Winners, 200 Emmy Award Winners, 100 WGA Award Winners and 50 DGA Award Winners. Robert has been profiled on 60 Minutes and his articles on STORY have been featured in Harvard Business Review, The Wall Street Journal, Vanity Fair and many more. 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 Juli 201556min

Dr. Julie Holland: Sex, Ecstasy & Antidepressants - #231

Dr. Julie Holland: Sex, Ecstasy & Antidepressants - #231

Dr. Julie Holland comes on Bulletproof Radio today to discuss hacking orgasms, medicinal ecstasy, getting off antidepressants, and why testosterone is important for women.  Julie Holland, M.D., is a psychiatrist who specializes in psychopharmacology. She is the author of Weekends at Bellevue and her new book, Moody Bitches: The Truth About the Drugs You’re Taking, the Sleep You’re Missing, and What’s Really Making You Feel Crazy. She is also the editor of two non-profit books on MDMA and Cannabis where the proceeds from each fund therapeutic studies. She has been featured on CNN, Katie Couric, Dr. Oz, Good Morning America, and Today. She has a private practice in New York City and lives with her husband and two children in Harlem Valley. 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 Juni 20151h 7min

Max Lugavere: Dementia, Aerobic Exercise & Filming Bread Head - #229

Max Lugavere: Dementia, Aerobic Exercise & Filming Bread Head - #229

Why you should listen –  Max Lugavere comes on Bulletproof Radio today to discuss his upcoming documentary Bread Head, preventing cognitive decline, early stages of Alzheimer’s and dementia, and the effects of gluten on our brains.  Enjoy the show! Max Lugavere is a multi-hyphenate filmmaker and media personality. He is the director, writer, and narrator of BREAD HEAD, a documentary exploring the impact of diet and lifestyle on brain health. Max has written about science, technology and health innovation for The Daily Beast, Fast Company, Huffington Post, and Psychology Today. Max created and hosted Acting Disruptive, AOL’s top viewed web series ever. He was also the host and producer of Al Gore’s Emmy-winning Current TV. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

23 Juni 20151h 4min

Populärt inom Utbildning

rss-bara-en-till-om-missbruk-medberoende-2
historiepodden-se
det-skaver
nu-blir-det-historia
allt-du-velat-veta
johannes-hansen-podcast
harrisons-dramatiska-historia
sektledare
roda-vita-rosen
alska-oss
rss-max-tant-med-max-villman
i-vantan-pa-katastrofen
rikatillsammans-om-privatekonomi-rikedom-i-livet
not-fanny-anymore
rss-i-skenet-av-blaljus
rss-sjalsligt-avkladd
dumforklarat
sa-in-i-sjalen
kan-jag-sa-kan-du-podden
vi-gar-till-historien