Kyle Kingsbury Podcast - #348 Using Hypoxia To Optimize Your Pump w/ Dr Mike Debord(round 2)

Episode Date: March 27, 2024

Dr Mike is back, y’all may remember his previous episode where we touched on blood flow restriction training and some of the science behind it coming out of Japan. Well, we have more optimization goodies for y’all!  In this one specifically we get into performance and how bloodflow restriction can potentiate your limited time to rock your body(yeah yeahhhhh). Use it with sprints, cardio, HIIT, whatever you do, use it. There is also coaching included with your purchase. Get some bands, no matter where and get in the PUMP! Connect with Dr Mike: Website: KYLE.B3sciences.com  Facebook: I Am B3  Instagram: @b3sciences  Newsletter: [e-mail]    Show Notes: KKP #325 The Pose Method w/ Dr Nicholas Romanov Apple Spotify   B3 bands - KYLE.B3sciences.com   Sponsors: American Hartford Gold supports content like this that is committed to bringing you the truth. Tell them I sent you and they’ll give you up to $5,000 dollars of FREE silver on your first order. So call them now! Click the link in the description, or… Call 866-366-1948, that’s 866-366-1948, or text “KYLE” to 6-5-5-3-2 offers.americanhartfordgold.com  Happy Hippo Kratom is in my opinion the cleanest Kratom product I’ve used. Head over to HappyHippo.com/KKP code “KKP” for 15% off entire store Organifi Go to organifi.com/kkp to get my favorite way to easily get the most potent blend of high vibration fruits, veggies and other goodies into your diet! Click that link and use code “KKP” at checkout for 20% off your order! Energy Bits Head over to Energybits.com and stock up. Use code “KKP” at checkout as they’re hooking us up with a whopper 20% off! To Work With Kyle Kingsbury Podcast   Connect with Kyle: Twitter: @KINGSBU  Fit For Service Academy App: Fit For Service App  Instagram: @livingwiththekingsburys - @gardenersofeden.earth  Odysee: odysee.com/@KyleKingsburypod  Youtube: Kyle Kingbury Podcast  Kyles website: www.kingsbu.com - Gardeners of Eden site    Like and subscribe to the podcast anywhere you can find podcasts. Leave a 5-star review and let me know what resonates or doesn’t.

Welcome back to the show, everybody. We have the return of Dr. Mike DeBoerde. We had an awesome episode in this first one last year, really dropping into the science behind blood flow restriction. And the environment that creates in the body is one where you are low oxygen, hypoxic. So it's effectively like training at altitude yet. You don't have to wear a mask. You don't need a $4,000 machine hooked up to the wall. And, um, you can really push yourself and the science on this, a lot of it, most of it comes out of Japan where they

really started looking into this training at altitude and then blood flow restriction for healing, uh, healing from injuries, recovery for muscle building, and especially for people as they age in creating a exponential hormone response, exponentially higher in positive anabolic hormones like testosterone and growth hormone, IGF-1 and things of that nature that's going to help you grow and repair post-workout. Very cool stuff. And what they found too in the science is that there's a sweet spot and the sweet spot is generally about 20 minutes or less. Now that may sound too good to be true. It may sound like eight minute abs, but I'm telling you from the fact that I've been working with this for now, over a year now in every way possible. You know, I've talked to in the last episode,

Kansas city chiefs are using this Los Angeles Lakers, you know, power lifters are finding a ways to use this to increase recovery. And you know, it doesn't take away from whatever thing you're into sporting wise, but when you add that to it, it really is the fastest way to improve that I know of, not just from a physiological standpoint or aesthetic standpoint. Yes. Like I, I am leaner than I've ever been other since I've retired from fighting. And I, and I really owe that to blood flow restriction training. Um, I'm not kicking my own ass anymore. I'm not going crazy in the gym. I'm not doing 90 minute workouts. I'm certainly not doing two days, but this absolutely works and helped me heal from a knee injury. I have zero pain in my knees and many other really cool things. But I think the thing that I've been

most interested in since this first podcast with Mike is that it can really enhance performance. Now I'm not going to fight again, and I'm certainly not going to run an ultra marathon again or anything like that. But at the same time, I like feeling light on my feet. I like having bounce in my step when I'm, when I'm boxing, when I'm jumping rope, when I'm running around with my kids, it feels good to feel light on your feet and to feel quick and fast. And, you know, having the goal to be the best athlete I can be. I've had that goal since I turned 40. Just want to be the best athlete. It can be not the strongest, not the most endurance, not the most anything, just the best athlete that I can be. That's been my goal for the last two years. Just turned 42. Hey baby, let's go 42, big four,

two. And I feel light as a fucking feather. Like I'm doing jumping jacks and jump squats and a footwork drills and different things with blood flow restriction on. And in a very short period of time, which is again, it seems gimmicky, but in a very short period of time, which is, again, it seems gimmicky, but in a very short period of time, maybe three workouts, I can feel a marked difference in how fast I am, how loud I am. It's about 1.7 miles to jog around the farm or run around the farm if we take a lap on the perimeter. And I'm noticeably faster. I've taken two minutes off of my mile time. Now, it didn't start great, so I don't even want to say it,

but two minutes faster and running at the same heart rate pace, so like basically pushing myself the same and getting two minutes faster in the mile, that's pretty incredible. And obviously, I have some credit to Dr. Romanov and the team at Pose Method. If you're into running, check out our episode with them. We'll link to that in the show notes.

But this is, it's one of a kind. It really is. And you don't have to get B3 bands from Mike. You can go on Amazon. You can look around, but if you want good bands, you want to get them from Mike. We'll have those in the show notes if you're looking for it. But we really dive into the science here and we talk growth hormone response. We talk about quick workouts too. You know, as a coach, one of the things that I consistently run into, whether it's a mom or I don't want to say a soccer mom, just a mom, whether it's a mom or whether it's a, you know, a type a go-getter hedge fund manager, any, any, whoever it is, nobody has time these days. People don't really give themselves time. They put their work in front of them. I mean, raise your hand if you've ever made work more important than yourself.

My hands are raised. I've done that in the past. But to say I could do something in eight minutes that would change my body rapidly, if I did that three days a week for eight minutes, would it change my body rapidly? Fuck yeah, absolutely. And it has already. So we dive into some of those things. When time is your enemy, can you still get a blast in eight minutes? And absolutely. You focus on legs for eight minutes straight. Don't take a single break.

You'll fry yourself. You'll have like immediate, you'll be pushing lactate threshold immediately. You'll be recruiting both types of muscle fire. We dive into all that in this episode. And it's really cool knowing that these are just more tools that I can put in the toolbox. If I don't have time to do an easy strength workout and I don't have all my equipment, my GHD, my kettlebells, and all these other things, I can throw these on, pump them up, and hit a body weight workout in eight minutes and my body will change. It will adapt. It will

rapidly change because it's in a hypoxic environment, because I'm pushing lactate threshold and because it's effectively putting me in a state that would normally take me 45 minutes to get to. I can get to in a matter of a minute and a half, two minutes. So we dive into this. It's worth rehashing. Love Dr. Mike, love what he's done and his company is fantastic. So again, show notes for that. We'll link to the first episode in the show notes as well. Share this with a friend. If somebody's injured or go,

oh, you know, I want to, I just don't have time. You know, one of your standard excuses or if every time you or your friends get back into strength training, something happens, an injury happens, you wind up falling off. This is for them. Send them this episode, let them deep dive this stuff because, you know, Dr. Mike didn't invent this.

It's been around for 20, 30 years and the science is robust and it's really something that we should all be paying attention to. And again, it's not a replacement for traditional styles. If you're a shot putter, if you're a power lifter, you got to hit very sports specific strength training for that. And you still do that, but you add this to it. I'm doing MMA workouts, boxing, kickboxing, halfway through my workout, I'll toss these on. And if I can still have speed and power 20 minutes into hitting a bag with the blood flow on, I know I can do that at altitude. I know that I've got pop even when I'm dead tired. That's pretty important. If you can have explosiveness in the late third round, again,

not going to fight again, but talking all fighters out there, you see a guy like, shit, I'm forgetting everyone's names now. You pick a guy who's, who's normally a guy that would get gassed in the first round, but has extreme power and speed. You give them that same extreme power and speed in the late third, that's a whole different animal. Right. And so I think this is, this is, you know, some of the, some of the many things that I've drawn from with this that I think are quite valuable. So, and for everyday people out there, again, it's a phenomenal thing that everyone should be into. So check out this episode, share it with friends,

support our sponsors. They make this show possible and I absolutely love them. I've been looking for a sponsor like this since 2020. American Hartford Gold. In all the time we've been alive, the US dollar has always been the primary currency, but that may not be the case much longer. China is set to dethrone the dollar and possibly much sooner than you think. The world's biggest economies are ditching the dollar for the yuan, collapsing the US currency and causing unprecedented inflation and crashing markets.

And if that wasn't scary enough, it paves the way for the government to take control over all your money with a new digital dollar. We've been talking about CBDCs for a long time on this podcast. Don't let your life savings become a casualty of failing banks or currency wars. Now is the time to call the only precious metal dealer I trust, American Hartford Gold. They'll show you how to protect your savings and retirement accounts by diversifying your wealth portfolio with physical gold and silver. With the finest products, amazing customer service, and a buyback commitment, American Hartford Gold has a five-star rating from thousands of reviews and an A-plus from the Better Business Bureau. American Hartford Gold supports content like this that is committed to bringing you the truth.

Tell them I sent you and they'll give you up to $5,000 of free silver on your first order. So call them now. Click the link in the description or call 866-366-1948. That's 866-366-1948 or text Kyle in all caps, K-Y-L-E to 65532. We're also brought to you today by happyhippo.com slash KKP. Happy Hippo is the greatest kratom producer on earth. They have the widest variety of 100% pure and amazing kratom. Kratom is a fantastic plant medicine that comes from Southeast Asia. It's been used for centuries, if not longer, by locals to grind through hard days. A lot of people that were in the fields picking rice, doing stuff from sunup to sundown

in the scorching heat near the equator would find that this would give them energy and help them mitigate the rigors of whatever their job was. And I think that's, you know, I don't think anybody here has it that hard. Obviously, there's some people that are busting their ass doing stuff like that,

probably not listening to this podcast. But that said, we all have some kind of grind and getting a lift in a natural way where I feel better, my mind is clear, but my body feels euphoric and I can still motor through anything. I've got an extra boost of energy. That's my draw towards Kratom. I think it's phenomenal as a pre-workout. Some strains are even great to help you knock out and go to sleep, especially if you sleep in pain or you've got a bed that's not working right. They can be incredible, incredible allies in the supplement cabinet, in the plant medicine cabinet

when it comes to really helping you become the best version of yourself. I started working with Kratom a couple of years ago and found it to be fantastic. There's very few things that can make me feel good inside and not alter my consciousness, my vision, or make me feel like I can't see or do things. This is the only thing that I've come across

that actually helps me improve fine motor skills where I haven't lost any accuracy with my hands, my fingers. It's phenomenal. Before boxing and kickboxing, I feel just loose and I feel good and I feel like I'm in a flow state right from the get-go. And of course, it is the very best thing. If I've got long, arduous work ahead on the farm, things like that, I can take it and just float

through the day and feel my very best while I'm out there planting trees, tending the animals, doing whatever needs to get done. We're going to be moving. We got our moving day coming up to the farm here very quickly. And me and all the homies will be running Happy Hippo Kratom on moving day just for the fact that it's going to help us motor, work through the struggle, and have the best time doing it. So, again, I like this stuff in the morning. It's great with coffee. Some people use it as a replacement for that, but I think it's a phenomenal stack. They work on separate pathways in the brain, so they go very good together.

And they also have, you know, I'm a powder guy personally, but the Kratom shots are extremely popular too, and they're much better tasting than the powder. One of the workarounds that I'll do with powder is I'll mix it with something like Organifi Greens. Shout out to my other sponsors, and that'll help that bitterness go away. But at the same time, when we think of health and wellness, bitters are very important for us to eat, and most people do not eat them. So this is an excellent way. One of the things I've found too is that N equals one is my microbiome is quite robust because I'm getting all this plant fiber in here alongside a wide variety of really good regenerative meats and other food groups. So this stuff is awesome. Check it out and run the N equals one for yourself. If I tell you the red

does this, the yellow does that, that's just not true for everybody. Everyone's got their own neurochemistry. Everyone has their own microbiome. So start to self-experiment, start low, half a teaspoon and work your way up and see where your sweet spot is. You're going to love it. Visit happyhippo.com slash KKP. That's H-A-P-P-Y-H-I-P-P-O.com slash KKP. And remember the code KKP in all caps for 15% off the entire store. We're also brought to you today by the homies at buyoptimizers.com slash kingsboo. Longest URL award for three or four years running straight. These guys are the very best.

We'll link to that in the show notes. Buy Optimizer has been one of my longest sponsors. Everything they make is phenomenal. But one of the things they're really well known for is magnesium breakthrough. I've been taking magnesium supplements for a long time, especially when I was fighting and cutting weight. And oftentimes that would lead to stomach discomfort and me just blowing it out the back end, which is not good because I'm not absorbing any of that.

And this is typical for a lot of people who realize they might have a magnesium deficiency. 80% of the population is magnesium deficient. So if you're thinking you have a magnesium deficiency, you likely do. And there's blood work and different tests you can do to verify that. But long story short, we don't get enough magnesium in our food anymore. It's damn near impossible because due to modern farming practices, we've lost all the magnesium in our soil. So this is one thing that you should be supplementing with pretty much across the board.

And what's great about this product is that there's seven forms of magnesium in it. And different parts of the body will gravitate towards some of these different forms. So it's super important that we get this broad spectrum approach to magnesium because it's gonna help with so many things. I think 300 biochemical processes

are affected by magnesium alone. It's very, very important. And it helps with stress response. It helps with sleep by lowering the heart rate when you go to bed. It helps with recovery. It helps prevent cramping if you're doing ketogenic or low carb diets. There's so many things I could list, you know, literally could do a whole podcast on it. But let me just tell you, this is the product for you. If you're listening to this right now, magnesium breakthrough is the very best.

Check it all out. Nourish your mind and body with this all-natural full-spectrum magnesium supplement. Simply go to buyoptimizers.com slash kingsboo and use promo code KINGSBOO10. That's KINGSBOO in all caps, K-I-N-G-S-B-U, 10 during checkout to save 10%. That's buyoptimizers.com slash kingsboo. Go there now and enter code Kingsboo10 to get 10% off any order. Again, bioptimizers.com slash Kingsboo. Last but not least, we're brought to you by Energy Bits. Energybits.com is incredible. Mental health is essential, but protecting it has been elusive. This all changed thanks to Dr. Chris Palmer's new book, Brain Energy, where he shows why all mental health disorders are a result of damaged mitochondria. Mental health requires you to heal and restore your mitochondria, and I agree. That's why I wanted you to know about Energy Bits. Their algae tablets contain nutrients like

superoxide, dismutase, phycocyanin, and glutathione that are proven to heal, restore, and protect the mitochondria. Yes, especially in the brain. The science about this is provocative and plentiful, but algae's role in restoring mitochondria has been virtually unknown until now. EnergyBits founder, Katherine Arnston, has spent 13 years researching algae, and she recently made a startling discovery. Science and nature have conspired

to protect your brain and mitochondria with the oldest life on Earth, algae. Amazingly, mitochondria even evolved from algae, but that's another story. It's documented in evolutionary science called endosymbiotic theory. The bottom line is mitochondria are essential for your mental health and Energy Bits algae tablets can help you achieve it. You can purchase Energy Bits algae tablets online at www.energybits.com. And if you use my discount code KKP, you'll get 20% off everything. And that's a no brainer.

And check out KKP episode number 330 with Katherine Arnston to learn all about energy bits, recovery bits, and everything else they offer. These are absolutely incredible. I've been putting the kids on, Wolfie's not quite old enough to do pills yet,

but Bear has been doing this at night after jujitsu practice. he'll have his recovery bits. On tournament days, we're giving him energy bits. Kid's got a lot of energy, he doesn't need more than I do. But what's great about that too is that this is one of the ways we can detox from heavy metals. And everyone has a heavy metal issue.

If you do a hair mineral analysis, you're gonna see heavy metals there because geoengineering, let me just say it right there. And one of the safest ways that we can help remove those is by having a habit of taking a high quality algae that's going to help gently remove those when we sleep. It's also going to improve mitochondria function and do a whole host of other things that is in the recovery bits. So this is the one-two punch. I take energy bits by day, recovery bits by night. Got the whole family on that. When Wolfie's old enough, she's going to be jumping in on that as well. I highly recommend you guys jump on that. If you go to their website,

get the thousand tub bags. Don't mess around with the other stuff. Just go get the one kilo bags because you're going to fly through this stuff and you're going to want it. So I subscribe myself to a thousand tabs each of the energy bits and the recovery bits. That's enough for me and my family to play with on a daily basis. and it's made a world of difference. EnergyBits.com, discount code KKP for 20% off. And without further ado, the return of my brother, Dr. Mike DeBoer. Dr. Mike DeBoer, welcome back to the podcast, bro. Awesome.

Great to be here, Kyle. Love coming back. I'm stoked. We did one a year ago talking about the benefits of blood flow restriction. Your company, B3, BFR Bands is absolutely phenomenal. For those that are just listening, you've got the shirt on, increased energy, all sorts of good things that we're going to get into there. But really, this stuff's been around for some time. And as I mentioned in the first podcast, I had a sports scientist sending

me a lot of cool shit and they had sent me stuff on on altitude training which really was a big part of of my endurance game in the UFC was getting into altitude training and then that became kind of relatively well known um blood flow restriction I was turned on to from from a lot of the Japanese scientists he would send me anything that was worthwhile from a sports science standpoint and kind of the three bullet points that it had said there, you know, just recapping this were building muscle, hypertrophy for the elderly and for the injured. Like those are like cornerstones. If you want to build muscle or if you're hurt or if you're older, this is for you. And, you know, being that I was a big guy for light heavyweight, I was like, I can't build muscle. I'm not hurt.

I'm definitely not old. And fast forward 10 years after I retire, I had a buddy of mine that hooked us up, Justin Franson. He's like, you got to get this guy on your podcast. He knows this shit inside and out. And he had told me about this because I had had stem cells after tearing my knee and it took me eight months to recover. And then I get on the,

I get on the BFR bands that you'd sent out. And just with body weight only exercise, I was able to restore full function strength to my knee in about three weeks, no pain either, like none. And from there, it could start to build back even stronger doing back squats, deadlifts, sprints, you know, plyometrics, stuff that would, you know, jolting, high energy impact stuff that definitely was a problem before. I mean, it hurt to go up the staircase for eight months. And in a matter of weeks, that just vanished. So I just want to say there, if you get hurt, and you're older, and stem cells don't seem to have the same effect that they did when they're younger, this is the answer. But this podcast, I really wanted to break down, I want to refresh us on some of the main goals around this stuff and then

really dive into some of the convenient aspects of it that make it awesome. You said you just got done doing a little workout with your girlfriend. Talk about that. Well, we did Ocho Loco, right? She's Latin, so we call it Ocho Loco. That obviously means eight minutes crazy, right? So we just did eight minutes of continuous lunges, squats, no weights. And, I mean, we felt like we worked out for two hours, right? And we're going to talk about, you know, what it does. And, you know, a fascinating subject that you're triggering in me is hypoxia, right? Hypoxia, there's a lot of ways to create it, but you absolutely have got to learn how to

create hypoxia in your body if you want it to adapt and stay strong. And the bottom line is, if you're not creating that, I mean, you're on a downhill slide, right? If you're not exercising or doing some breathing or, you know, there's a lot of ways to do it. Exercise is crucial, but I mean, hypoxia, a lot of people think, oh, hypoxia, lactic acid, bad. No, it's like sleep. And, you know, this is like sleep and good nutrition, right? You got to stimulate your body. Yeah, and that stimulates from being in a low oxygen setting really has profound benefit.

And I think, you know, we had kind of mentioned this before, but I've talked about this in my podcast previously, like you can get a lot of benefit, you know, for going for a jog. If you make that continual, you know, you go for a jog a few days a week, there's some good benefit there. The heart gets a little bit easier, you know, your body's ability to burn fat increases a little bit. But when you run sprints or do high intensity stuff, the physiological adaptation that takes place is exponentially higher. So it seems, you know, and or do high intensity stuff, the physiological adaptation that takes place is exponentially higher. So it seems, you know, same thing with a cold, right? I can get a 60 degree bath for an hour.

I'm going to get a lot of benefit from that. But if I go on 34 degree water for a minute, the benefits going to be quicker, right? The neurological changes are going to be faster. The fat loss is going to be faster. The drop in inflammation is going to be greater. And I think there is something to be said about when we put our bodies into the extreme, there's a faster response from the body to make changes, rapid change that need to take place. And so, you know, if you're kind of, you know, just want to peter around on a

treadmill, that's one way of training. But if you interested in in pushing your body into some of these you know lactate threshold and some of these areas where it may not be it may be a little discomforting you know that's where you're going to get the greatest response in the shortest amount of time yeah and i like what you said there's there's two there's two ends of the spectrum and 80 percent of the population hangs out on the two ends they They do a little, right? Or they do too much. Some point, I'm going to hope to share with you three new reviews that came out, medical reviews on people who are doing too much strength training, right? The sweet spot is the extreme, but quick, without cortisol, without overtraining, right? Getting that, causing that extreme

adaptation. It's like you said, I can jump in the cold bath for one minute and man, am I going to kick in some stuff, right? At 34 degrees or I can go hang out in there for five to 10 minutes. That's no different than going to the gym and getting on the treadmill for 45 minutes, right? It's the exact same thing. You're asking for a little change in the body when you do non-extreme stuff. But the extreme stuff now doesn't have to be hard. Yeah, I love that. And so, I mean, what you're talking about, too, with these workouts for people that forget,

you know, really break this down. What does it look like? We're looking at, you know, basically the general synopsis, if they miss us on the first one, is that you're going to apply these cuffs to the upper arms and upper legs. You pump them up to a desired inflation, and that causes a little bit of slowed venous return to the heart. And so with that, you're going to get less oxygen to the limbs while you're working out. And that happens above the cuff, just as well as below, as we talked about in the first podcast. And this starts to create a little bit more of a hypoxic environment while you're working out. In that, you get to a higher level of lactic acid within the muscle quickly.

And as you said, you know, get in the burn, stay in the burn. And from there, we start to see the magic happen. Talk a bit about that magic. What's taking place there? What type of muscles are involved? And really, you know, how should that look? Because one thing that I've talked about in the past is intelligent training means if I increase intensity, volume's got to drop. If I increase volume, intensity's got to drop. You can't go all out in a marathon. It's not the same thing, right?

And so I think that's what you're alluding to in this happy medium for strength training is like you can do this where you bust your ass, but you're only going to go for 20 minutes. And a lot of the science that supports that was around a while ago, right? Yeah. Well, let's talk about why did CrossFit evolve? Because people know that you need to do cardio. You need to do strength training. You're stimulating two different pathways. Cardio, the goal is to use more oxygen than the muscle

has, right? You got two choices, right? You can't jog around the track. You can go run the stadium stairs and you're going to tip the scale on oxygen. You're going to use more oxygen that's flowing. You're going to create hypoxia in the muscle. Or now we figured out we can put the bands on and just slow down oxygen so that the jog around the track feels like stadium stairs. But the goal of cardio is not to get in an elevated heart rate for a certain amount of time. It's to create hypoxia, right? You can breathe, you can do a Wim Hof breathing in three minutes. You can do a cold bath, right? With exercise, you really only need about three to four minutes of cardio to create hypoxia. And that's going to stimulate a whole change of pathways in your body. Now, you know,

there's a strength training side. Well, what do you got to do for strength training? You got to lift heavy weights, right? Because if you lift light weights, you're working your slow twitch muscles. Those use oxygen. Everybody knows aerobic, slow twitch muscles, right? But the guys who can lift heavy weights, they access the fast twitch muscle fibers, the anaerobic pathway, glycogen. How do you know if you're in that pathway? You feel the burn. The burn is coming from using glycogen for a fuel source. That stimulates another pathway.

That's your strength, your stronger muscles, tendons, bones, elevated thyroid hormone. That's the strength training side pathway that now becomes dramatically easier so what you've probably seen kyle is you can do a cardio workout or you can do a strength training workout but now you're stimulating both pathways that's just unheard of right you're getting hypoxia then you're getting galactic acid but both of them are going deep enough like you just went and killed it on them are going deep enough like you just went and killed it on the peloton and then like you just went and killed it on the weight side and it's just it's just fascinating what it does yeah it's pretty brilliant i like the fact that

you know you mentioned in the past that it is working both types of muscle fiber anybody that's done a genetic test they might say you might you might look at that and sometimes some of these genetic tests if they're more geared towards performance, they'll tell you what type of muscle fiber you have the bulk of in your body. And that's not to say you can't train the other way. Like both my wife and I are sprinter type muscle types. It doesn't mean I can't do long form endurance, but when I really want adaptation and I want my body to respond quickly, I got to get into the fast twitch. But what's great about BFR is that with blood flow restrictions, you're getting both of those no

matter what. So no matter which side of the coin you're on or how that pie chart splits out, both are being activated while you're doing this in a very short period of time. Yeah. So for the people on the call, they're going, okay, maybe I didn't understand it. Imagine going and doing cardio, but you build muscle at the same time. It's like you're lifting weights while you're on the cardio. Now imagine you're going to go over to the strength side, and we'll talk a little bit about protocols, and you're going to lift weights, but it's going to be like you're running at the same time. That's called working both fiber types in the same exercise. That is beyond a breakthrough. That's just, that's going to completely change over time how we all approach exercise. That is beyond a breakthrough. That's just, that's going to completely change

over time how we all approach exercise. And I just give everybody a quick story. I got Ingrid Butt. She's a multiple time Olympian. She calls and says, hey, I need Mike some BFR. I've heard about it because I can't lift heavy weights anymore, right? I don't need any cardio. I just need, I want to lift lighter and maintain my muscle. It's a great, add the bands to your strength training, right? Cut the weight in half, go quicker. Calls me four weeks later and said, Mike, this is awesome. I don't hurt. I'm building muscle. How am I faster? How do I have more endurance? I'm not using the bands in my endurance training. Well, when you do BFR, which I'll be talking more about,

you actually start by recruiting the slow twitch. Then you fatigue them like you went for a long run and you're only two, three minutes in, and then you jump over to the fast twitch side, and then you go fatigue those. So it's like you're getting this cross-training workout. And studies show it doesn't matter if you do cardio, it doesn't matter if you do strength training. And obviously, you may want to focus on do cardio. It doesn't matter if you do strength training. And obviously, you may want to focus on one of those or the other. But you get the benefits of both sides. It's like you're doing CrossFit and you're only doing one kind of exercise.

Yeah, I think ideally, speaking of that, you know, if there's a what do I do with this stuff, we've talked about that in the past. We can rehash that. Anything you can do, whether that's fucking pickleball to body weight exercise or mma you know i've been training with these in kickboxing and muay thai they're gonna have it's just gonna add to the effects of that but when you think like i web introduced you to paul check and and you know he's he's been a huge mentor of mine one of my best friends primal movement patterns press pull squat hinge, twist, all the stuff that he's gotten how to eat, move and be healthy. When we add that to BFR, not only are we doing these movement patterns that are ingrained in our physiology, but we're able to get so much more

out of it. And just to speak to the running, you know, one of the things that I wanted to actually took me a while to be able to do this since our first call. And I wanted to speak to it on this one because it definitely has been a huge improvement. You talked about your son's ability to drop major time on his 40 yard dash before getting into college football. And I don't know the exact numbers, but I remember it was fucking mind blowing in an eight week span. Right. So from a performance aspect, I geek out on shit like that because I don't need to run a 40 yard dash for anybody. NFL dreams are long

gone. I'm 10 years out of the UFC. At the same time, I still don't want to lose my explosiveness or my speed. Those are things that also go downhill rapidly between 30, 40, and 50. And so knowing that I can do plyometrics with these things and knowing that I can run them has been a big one for me. And for a minute there, I wasn't able to do that because I kept pumping the legs up to like 300 PSI and I'd get a little calf cramp if I was running or doing jumping jacks. And then finally I found the happy medium and I've been able to run with the boys. So at the farm, everyone's got these now and there's a nice little hill. And so we'll hit a little BFR workout. We'll prime the body, maybe do some deadlifts, you know, something heavy. And then we'll go and we'll hit a little BFR workout. We'll prime the body, maybe do some deadlifts, you know, something heavy.

And then we'll go and we'll either pull a sled or we'll just do uphill sprints, hill repeats with the BFR on. And I'm telling you, having trained at altitude, you know, and simulated altitude up to 20,000 feet, having slept in an altitude tent at 12,000 feet for weeks on end leading up to competition, I felt like I leading up to competition. I felt like I was going to faint. My body, I've never felt the need for that, like that lack of oxygen. I mean, you're breathing regular oxygen. You're breathing, you know, 21% or whatever it is at sea level.

Sea level air. Feel great. I run up the hill. And by the time I crossed the finish line, I'm like hands over my head. Holy shit. You know, and literally three or four reps, nothing crazy, three or four sets. It's nothing crazy. I'm talking 30, 40, 50 yards for three or four.

And it was like peeling fat off my body and it made me way faster. So now I'm going to go back to doing, you know, nasal only running zone to exercise, things like that. Um, there's a significant spring in my step. Like it literally like just a few of those days out doing hill repeats with BFR has completely changed my running mechanics, my spring in my step. Yeah. A few. Three. Yeah. Yeah. People call me and say, OK, I did four workouts. How to put in half an inch on my arms i haven't moved my arms and

i mean what the bottom line is every human body's got unleft food on the table right unleft potential that they can't go get right because the the fatigue is too hard that different level fatigue is too hard or it's too painful or it's mentally too anguishing. You cut the oxygen in half, anybody can go get, it's like going to your human potential, right, that you couldn't get with traditional training. That's the only way, you know, I can, you know, explain it to people. Yeah, and I just, I love that because, you know, since I retired from fighting, it was like, I'm not, I'm not trying to go kick my ass anymore. I did that for long enough, you know, three practices a day, four or five days a week and a two a day and then a day off.

And I really didn't like, you know, I really wanted to avoid high intensity intervals, actually training with my buddy, Tim Kennedy, where I was like, all right, there's a point to this shit. Let me do that, you know, every now and then just throw that into the mix. But I love the fact that when I'm training with BFR, the duration is short. It's super convenient. I can fucking, I have in the back of my truck, no matter where I'm at, I can train this way. But also, you know, the combining it with different activities that makes that activity better. Right?

I talked about putting this on for boxing, kickboxing. If I can punch hard and fast at the end of a workout with BFR on for 20 minutes, I know at the end of a 10-minute round, I've got knockout power. I've got speed in my hands. I can still head kick. I can still move quickly on my feet. I know all of that's accessible because I did it in a low-oxygen setting. And then all of the physiology that we're going to get into shortly here, all of that's expanded too. You know, it's not like, it's not very challenging for me to go to kickboxing because I've been doing it for 15 years. That said, when I throw the BFR on, now I'm challenged. You know, even as a guy who's been doing this for a very long time,

I'm able to push myself without staying there past the hour mark. You know, I'll warm up, I'll get into my flow. And then pretty much on the back half of that workout is when I'll throw BFR on. Workout's still under an hour, still in the gym the same time, and my body's going to adapt much quicker because of the addition. Absolutely. Yeah, that unleft potential on the table, right? When somebody's training for sprint training, right? There's a different level of hypoxia or oxygen drop that you can hit in the muscle, right? A lot of us spend time altitude training in weight vest.

Well, all you're doing with all of that is you're trying to lower the oxygen in the muscle. So we're going outside the muscle, around it, right? Trying to figure out ways to reduce the oxygen in the muscle. Let's just cut the oxygen in half to the muscle. I mean, brilliant. It's like we're going to go on orbits, right? We're going to book a flight from New York to L.A., right? You got two choices.

You got the direct flight and you got the one that stops in Chicago. They're the same price. Who's going to choose the one that stops in Chicago? Nobody's going to do that, right? There's a direct flight now to fatiguing your muscles. It's a new, it's a better, it's a more efficient way. It doesn't replace all traditional training, but it's this new efficient way to create fatigue and muscles. It's a hack and it's a quantum leap forward. And when it hits, you know, when, when people, when it, when it really gets accepted, everybody's going to be doing it in some form. Like me, this is all

I do. You incorporate the things you do. Now, why is it the only thing I do? I'm 60. I got three joints replaced, right? I don't have any long, hard workouts in me anymore, but man, I'm 10 minutes of BFR. I got a six pack again. I got muscle. I feel young. I'm able to go get that growth hormone and nitric oxide and that BDNF from my brain in 10 minutes. Yeah, absolutely. Well, let's talk about that too, because you know, the convenience factor can't be overlooked. I mean, it doesn't matter how many people I've come across in coaching. Everyone's got a fucking excuse. And that similar excuse,

the one thread that goes through everyone's mouth is I don't have time. And, and now, you know, everyone, everyone on the planet can make 10 minutes for yourself. There's no, there's no doubt about that. And if you can do that in 10 minutes, you don't have to, you can hit a full body workout where you're doing pushups, jump squats, lunges, uh, get a tiny kettlebell and hit some swings in there for the backside. All that stuff's available or something slow like waiter's bow. Slow exercise with BFRs is awesome. It'll light your ass on fire, literally like wow. And to know that I can do that for 10 minutes and there's going to be a training effect from it, like that's kind of mind-boggling to think. Like

most workouts, you're like, it's going to take me 10 minutes to warm up like surely i can't get this done in 10 minutes and just understand that um you know and really feeling is believing seeing is believing you know like you gotta if you if you once you've done it then you're like oh yeah i know if i fucking do 10 minutes gonna make a big difference and i can start to do that 10 minutes three days a week four days a week five days a week i might be able to hit 10 minutes, seven days a week. My body's not beat up from 10 minutes of body weight exercise. Yet everything's changing because I'm just putting that little bit in the piggy bank each day. There's compounding benefits.

Oh, yeah. Well, think about this. Let's talk. Go ahead. You know, real quick here. Guy goes to the gym. Gal goes to the gym. We work out for an hour.

Here's my question. How long are you in the burn? You do a set. You feel the burn. You take a break. You Instagram. You do another set. You spot somebody.

You're in the burn probably three to five minutes in an hour workout. This is 10 minutes, and you're in the burn for three to five minutes, but it's a more intense burn. It's the same process. It's just when people go to the gym for an hour, they're not in the burn for an hour. You're a CrossFit class. You're burning at the end of it, and then you take a break, and then you burn again. This is just go get the burn and then step on the gas, right? It's just a different way to go get the fatigue that's just dramatically more efficient. One thing I want to touch on before we dive into physiology is that you said it's not a

replacement for traditional training. And I got a lot of questions like that since our first podcast, like, hey, if you're a power lifter, do your power lifting. And then when you get into the, you know, AMRAPs and things like that, that's when you'll throw on the BFR, do it at the end of your workout. The mad scientist, Chris Duffin, he's been on this podcast. I know he's a friend of yours and works with the B3 bands. Football players, you have to have, you know, there's a different training you need to do for those sports. But then at the same time, we see the Kansas City Chiefs, the LA Lakers, a lot of the best people in sports have now gotten a hold of you and are now implementing this into their workouts towards the end of their workouts to get all the benefits physiologically while still doing the meat and potatoes of what's necessary for their sport. Yeah. So you can do, you got three workouts you can do. My favorite's alternating days, right? If you're going to do six, like, you know,

power lifters, right? Six days, pick three days to do a quick BFR. And runners, same thing. Now, the first thing that happens when we say this to athletes, they all go into convulsions, right? Oh, my God, the world's going to end if I don't get my volume and my time. Runners, same thing, man. I mean, you almost have to, you know, check in to talk to Dr. Phil, right? Because like, oh, my God, the world will end if I don't get my volume. But then I say, look, just give me 30 days, right, of alternating BFRs. And here's what's going to happen. You're going to hit a deeper fatigue on these short days. Now, look, when the short day is over, you take the bands on and you step away from the exercise, right? You got to step away. But here's what will happen. In two weeks, you'll be doing your normal

run or normal power lift and you'll hit a PR and you'll just be like, how'd that happen? You hit a more efficient fatigue. So one principle we teach is alternating, you know, BFR days, short, long. Another one we teach is starters, right? Starter, we're going to put the bands on. We're going to get the juices flowing. We're going to get a quick, hard burn. Then we'll go do our normal workout.

You're going to blow through your normal workout. A lot of the NFL and NBA athletes are doing this now. They put the BFR on a couple minutes in the training room, they go out and play. Or you do a finisher. Kyle likes finishers, right? He's going to do maybe half his training volume, heavy or whatever, and then at the end, he's not at the end, but halfway in, he's going to slap the bands on, lighten the load, and go get even more burn than he was getting. And all three of those are going to elevate growth hormone, elevate adaptation. So there's a lot of different ways you can implement, you know, BFR. I love that.

I appreciate the breakdown because I did get quite a few questions, you know, amongst friends on how do I do this? You know, I can use it for any exercise, but when do I throw it in? When do I pull it out that kind of deal if if they were a runner or a power lifter or have something that's their primary focus how do I work this in so I'm happy we're covering this this time let's talk physiology we you know we we really spoke to you know the differences in gross hormone that are available from a regular lift compared to lifting with BFR on the first round. And that's, that's worth rehashing. And I also want to dive into cognitive function because it's been known for a while that altitude training and blood flow restriction can affect the brain

differently from regular movements. And I, and I think that that in a positive way, um, is a remarkable piece to add into here. You know, I've had a, I'm not going to name names, but there's been people on this podcast who are, you know are solely based on one aspect of health and don't think movement's worth a shit. And it's like, well, this is going to go counter to that. It's going to show you that actually moving your body and doing so in a hypoxic setting is going to change the way your brain operates. It's going to change neuroplasticity, a huge increase in BDNF, bradyrhythmias neurotropic factor, which is like the growth hormone of the brain. So dive into some of these things on the physiology that make it almost like doping. Okay, so first thing that kind of sets the whole table for everybody

is your body has two pathways that are paying attention to exercise. They're monitoring. It's like you got a computer hooked up. The cardiovascular system, via the nerves going back and forth to your muscles, paying attention to dropping oxygen. How do you know that? What's the first thing that happens when you start reducing the oxygen? Your heart elevates, right? Your breathing goes up. Body's trying to get more oxygen there. If you create more hypoxia, you get nitric oxide. The second pathway, the second monitoring system is the brain. The brain is paying attention to, are you producing lactic acid? Dropping pH, metabolites of muscle, glycogen metabolism. It's basically looking for lactic acid. So just realize when you exercise aerobically, your cardiovascular

system is going to adapt. If you're exercising anaerobically, hitting your muscles, strength training, explosion sprinting, right? Your anabolic system with growth hormone is paying attention to that. So we just hashed over when you create deeper fatigue, these two signals going up these pathways are stronger, right? Now, the physiology is real simple. If you do light exercise, light cardio, you're going to elevate heart rate a little bit. And you can go for 40 minutes. Elevating your heart rate is not going to, for a certain period of time, is not going to create a big adaptation. What creates adaptation is if you create deep enough hypoxia, everybody's heard of nitric oxide, right? You create deep enough hypoxia, body releases nitric oxide.

Most people can't go get nitric oxide because they can't do deep enough hypoxia. Then over on the strength training side, right? Most people, right, they produce a little lactic acid and they go, oh, there's the burn. And then they back off. Right. What I teach people is the burn is where it starts. I don't care if you spent 20 minutes or 20 seconds getting to the burn. That's where it starts in strength training. So if you produce lactic acid for a long enough period of time, a volume of lactic acid, you're going to stimulate that pathway up to the anabolic system. Brain's going to give you growth hormone. And then this is going to start a whole chain of reactions of the body adapting. The brain, all your tissues, everything's going to

start adapting from stimulating or triggering those adaptative pathways, the aerobic pathway, the anaerobic pathway. I love that. Yeah. One of the things, you know, I'm buddies with, I haven't spoken to these buddies in a while, but I learned a lot from these buddies. So I like to give them credit. Dr. Andy Galpin, Brian McKenzie, they co-authored the book Unplugged. Also Mark Bell is a great buddy. You know, they talk about the effect of aerobics, even for powerlifters and strength athletes, is that you get to recycle and recover much faster if you actually do some aerobic training. And part of the reason for that is oxygen is what's going to remove metabolic waste when you're not training. And one of the sports scientists I was working with, he basically said the same thing. He said, EPO for guys in the NFL was one of the very best things that people were getting into was because of the fact that they could go as hard as they wanted the entire time. But more importantly, they were recovering faster between workouts. Now, this is what drew me in towards

altitude training was the fact that, you know, like if EPO is that good, that even, you know, guys that are relatively sprinters, you know, in the NFL are finding of use for that. That's something I want to have for me without, you know, minus fucking having to shoot whatever it is, however many days and getting shit imported from China. Can I get the same effect from altitude training and from hypoxic workouts? And it's absolutely the case. So I've really been fascinated by the fact that my system as a whole is going to change and adapt. And even though I'm getting this growth hormone response and I'm getting stronger and I'm burning fat and all the things that I love, my recovery is increasing at a rapid rate, not just because of the growth hormone, but because of the fact that my ability to oxygenate my body is improving on all levels,

the circulatory system, the respiratory system, and everything in between is getting a huge jump from this. Yeah, exactly. Here's another thing I learned is that we think mitochondria, all the mitochondria do is create ATP off oxygen, right? They're the energy source. Well, mitochondria have this little thing called the interlactate shuttle. The interlactate shuttle is what clears lactic acid. You ever been in the gym and you feel the burn and you stop, the burn goes away and the metabolites of muscle metabolism

are clear. That is through the interlactate shuttle in the mitochondria. So let's take an example. You got 10 mitochondria in your muscle. You're going to create, you're going to exercise, you're going to work out, you're going to push yourself, right? What if you had 20 mitochondria? Oh, man, I'd recover faster. That's what hypoxia training does or creating a more efficient fatigue. If we drop lactic acid, we go in the gym and in five to 10 minutes, we put lactic acid in our muscle that would normally take an hour. That's a way faster and stronger stimulus on your mitochondria to have to clear lactic acid faster. Your mitochondria

rapidly multiply. Now, different pathways in breathing and altitude, but we're talking fast, deep production of lactic acid. Your mitochondria rapidly multiply. So imagine having 20 mitochondria now. You're going to recover faster. You're going to use oxygen better. And like Kyle said, I did three workouts and my sprinting and running went through the roof. He went, in this example, from 10 to 20 mitochondria in three workouts, which would probably take three months of a similar training.

So for everybody on the call, one thing I learned, I didn't learn in school when Dr. Jim Stray Gunderson, one of our world's BFR pioneers taught me is the mitochondria is not just for producing energy. It has an interlactate shuttle. And if you stimulate that with fast lactic acid, you're going to see mitochondrial adaptation like you were training three months,

and it's going to be in three days. Rapid, rapid, rapid, rapid. I love that. Well, shit, we've covered a bit on the brain. We've covered a bit on the body. We've covered different training styles. Talk a little bit, you know, is there

any other examples you can think of very convenient ways to bring this in? I love the Ocho Loco. I love things like that. Break down a couple of easy workouts for people to employ in a very short period of time, because I think it's nice to have these things just kind of in the back pocket of the toolbox, right? Like, oh, cool. If I had a 40-hour work week and didn't really have access to the gym or it was too late when I got home, maybe it's a 50-hour work week. Eight minutes on my lunch break, that's something I can say yes to before eating. Eight minutes first thing in the morning before I get out and go to work, I can say yes to that without worrying about however long my schedule is because it's not going to kill me the rest of the day. My nervous system isn't shot.

But talk about some different ways that you employ this and some of the ways that other people are using it. You've got swimmers using it. You've got all sorts of different people that are using it now. A base workout, day one, put them on, do some squats, lunges, walking, you know, defensive stance, curtsies, calf raises, just don't stop. See what most people do is they go get the burn and then they break and then they go get the burn and they break. Remember, we're looking for a volume of lactic acid. Go get the burn and then step on the gas.

Just stay in it, right? Combine movements. You don't even need weights, right? So you're in some lunges, some squats, some donkey kicks. If you go four minutes, we call that four-minute booty. You go eight minutes, we call it ocho locus, just eight minutes. Day two, put them on and do buys and tries back to back. Buys, tries, 30, nonstop. Why would we want to do buys and tries nonstop? Well, I'm hitting the biceps and I'm using oxygen.

If I take a break for 30 seconds, I'm going to re-oxygenate and hit the biceps again. So during that 30 seconds, I'll just go hit the triceps. We're staying in hypoxia versus getting it for 30 off for 30. And we're going to work our arms in three to four minutes. And it's going to feel like we worked them for 40. They're going to be all jacked up and pumped. You're going to get the pump. You're going to get the swole. But the difference is you created three to four minutes of lactic acid continuously. That is a way stronger signal than going and getting it and taking a break about it. Your brain's going, okay, dude, what are you doing? Yeah, we've seen you do this. You're going to do a set. You're going to take a break. You're going to do this.

Yeah, we've seen that. And all of a sudden you do four minutes, your brain's going, all right, dude, what are you doing? Where's all this lactic acid coming from? What in the world is going on? You might do that again. Here's how the body works. Oh, you might do that again. I got to make you better. I mean, that's one of the most brilliant things I've ever heard. The body goes, oh, I got to get you ready to do that again. That's what adaptation creates. So I teach people, go do four-minute arms, right, and then stack a couple shoulder moves.

I do lateral raises and shrugs take me about four minutes. So eight minutes one day, eight minutes the next. Now, I like the gym, so I'm going to go occasionally to the gym, spread it out a little bit. But if you just want quick workouts you can take anywhere and throw in so you don't miss, I mean, five, six, seven, eight minutes. You know, and when they get the bands, we show them how to do this. So, I mean, it's anywhere, anytime you got the bands. That's the base. Now, right? Think any movement, hitting golf balls, put the bands on. Go out and hit golf balls. How many people think they can add 20 yards to their golf swing on the range? You

can't. You got to go in the weight room. What if you could hit golf balls and get a fatigue in your muscles like you were lifting weights? What if you're on the pickleball court and you're up in the kitchen and you're moving back and forth and you got the burn like you were lifting weights? What if you were jumping and it felt like you had a 50-pound weight jacket on, right? What if you were running like you were, but it felt like you were squatting. That's what BFR does, right? So you just think any movement I do, if I could put the BFR on swimming, jumping, pickleball, mowing the yard, I can get a better fatigue in the muscle. You said earlier, everybody, I hope everybody heard it. I'm doing my boxing and kicking in the bands. And I guarantee what

Kyle say feels, feels like I'm doing something with a massive weight jacket or something on, right? You're feeling, you're feeling the burn in the movement. Yeah, no doubt. No doubt. Well, absolutely love that. I think, I think we've, we've, uh, is there anything else you want to cover? Because I really just wanted to rehash this and answer some of the questions, you know, that I was getting in between. I can honestly say that in 40 years of training, well, say 30 years of training, 32, I started when I was eight. I haven't seen something like this come along other than altitude training, which really is what we're talking about here. You know, one's creating hypoxia, the other's creating hypoxia. And for all intents and purposes,

you know, a $4,000 altitude machine that I have to have hooked up to my body while I'm doing shit is not convenient. That's not convenient at all. On price tag, it's not convenient. If I got to lug that thing to the gym and it certainly keeps me in place, I can't go run sprints with that on, right? Unless I'm on a treadmill. So the convenience factor and the portability and the cost of it are so much greater this is really the only thing that i'm training with now when i want to add and and change you know change my status very quickly is there anything we left on the table that you wanted to talk more about with regard to this coming back on round two one topic kyle before you started doing bfr than after I want to hear from you.

How much younger did you feel when you switched to BFR? How much less pain did you feel the change kind of like in how old you were? You told me it's just like, dude, my show my this. Talk about that for a second. I want to share with you three studies in your listeners that just came out. Yeah, I mean, it really was night and day. And I know we hammered this on the first podcast, but I had had stem cells before for the same knee injury. And it was like a miracle drug. Knee feels fine. I'm backing it in a couple of weeks. And by a couple

of months, you know, I'm doing everything I was doing beforehand. Like it never happened. 40 years old, get the knee injury, get the stem cells. And it just didn't take, or it just didn't work. And it could have been my age. It could have been the shot. I have no idea. Eight months go by where I'm in pretty serious pain and I'm not able to kind of rehab in the way that I wanted to.

And literally within two or three weeks, I remember spreading up the staircase here in our house and saying, wow, I'm completely pain free. And so what I associate with feeling young is actually feeling light on my feet. It's athleticism. It's how well do I move? And where's my pain at? Because I've had a broken jaw in two places. I've got a steel plate in my jaw. I've got a broken neck in 2012. Slap tear surgery on my right shoulder for labrum. That was a real pain in the ass. It took me a year and a half to recover from. Both knees, you know, from football to fighting have been torn many, many, many times. And so if I eat wrong, you know, that little bit of extra inflammation is

going to kind of turn the volume up on my body's pain. And one of the things that I've found with training with BFR is that volume goes way down. So yeah, I still got some stiffness and stuff like that, but there's no real pain when I'm training in that way. And again, I don't know if that's gross hormone or something else, oxygenation, maybe some combination of all of it, but that inflammation starts to tank. And I still am left with the ability to do shit each day. It's not like I'm going there. If I go kick my ass in strength training, traditionally, I might be sore for seven to 10 days, but doing this, getting sore and I'm like, cool, traditionally, I might be sore for seven to 10 days. But doing this, getting sore, and I'm like, cool, man, I'm ready to go next day.

Or next hour. So there's three studies that were combined. And these three studies, Missouri Medicine, British Journal of Preventive Medicine, and there was an American Journal of Medicine. And we'll make sure the listeners can find this. They looked at how much strength training is the sweet spot during a week, okay? And up to one hour, all three studies said up to an hour, not a day, a week has a significant impact on life extension and reduction of disease processes. After an hour a week, it starts to go backwards. Not a day in one week. At two hours, you have the life expectancy of a couch potato if you're strength

training your whole life. Very interesting. So here's me at 52. Here's you. And we're hitting an hour a day and we're tearing up joints and we're not an hour a day and we're breaking, we're tearing up joints and we're not recovering. Right. But we're chasing the pump and chasing the muscle thinking. Right. And then we switch over to BFR and with BFR, it's reducing that time. Right. Down to the sweet spot. And you feel completely younger. And I'm telling you, all this science is coming, everyone. These long, hard strength trainings are going to be antiquated and outdated at some point. You're hearing all this nitric oxide dump. Everybody's getting to these quicker, shorter, light weights, but here's three studies

that proved it, and my belief is this, is that when we're 20, 25, we can kick our butt for an hour, right? When we're 45, you're going to create stress. You're going to create cortisol, right? And you're going to have inflammation in your body. So what happens when everybody starts doing BFR, right? You stop creating this inflammatory response in the bad shoulder, the knee or the back or whatever, right? And you go get the antibiotic response, but you don't have all the inflammation. Pain starts going away. You start feeling 20 years younger. You feel like you did when you were 20. And what I tell everybody I talk to is, look, you're not 20 anymore, right? You're 40, you're

50, you're 60, right? Here's the last thing I'll say about that. every stud macho guy on here that, yeah, man, you can't build muscle. Okay. Question for you. At some point, every one of us has to stop. It's not because we don't have testosterone or big kahunas. It's because we physically have to stop. If you have to stop at 45 or 55 because you can't handle that load anymore. What do you think it was doing to you at 25? It was beating the crap out of your body. There's nobody that can work out like Kyle did. There's no 75, 80 year olds that work out like Kyle did when he was 30. I don't know anybody that does that. You can't do it. You have to stop. And it's because your body can't, you eventually can't handle all this stress and load

so what's awesome about bfr is whether you toy around with it your 20s or your 40s you go okay you're going to be able to go hit the sweet spot in training and eliminate all this extra inflammation and wear and tear on your body you're going to be able to turn on all these reparative systems and now we got three studies that tell, you know, that can explain to me and Kyle why we feel 20 years younger, you know, doing BFR versus the old way. Yeah. No inflammation, no cortisol like we're, we were getting before. I love that. Excellent. Excellent thing to finish on. Uh, we'll link in the show notes to, to your site where people can pick up some B3 bands. I highly recommend you get some of the additional workout bands with it.

You know, you don't need much. One of my favorites is the green band. I think it's 15 pounds total. So if I'm doing curls or overhead tricep extension, it's seven and a half pounds in each hand. But you start getting into the burn at 30 reps, you'll find that that's plenty. So you don't have to go heavy.

And you're going to get all the physiological adaptation you could hope for it's been it's been so awesome having you back on for round two brother um you know tell just really quick drop drop your company's name and things like that and then we'll show that in the show notes where people can head there and forget it for discount b3 sciences we've been around since 2019 kyle mentioned some of the names we got 40 000 people using the bands. I believe we're the standard. Number two, that tubing he's talking about, you get it for free. Here's one thing you get from my BFR company. You don't get anywhere else. You get coaching. We give you all

the videos library. We do live calls where you can come on and I'll show you how to put the bands on. You're not going to buy an Amazon band and get any coaching, right? You're going to get free coaching, right? You get 30 day money back guarantee to take it for a test drive. And I can tell you this, you try it for two or three weeks like Kyle did, and you're going to go, wow. And then you'll figure out most of your listeners are super smart. You're going to figure out how that tool fits in your toolbox, but man, it's going to be a tool. It's going to be a hell of a tool for you. Yeah, it's an absolute game changer. Dr. Mike, it's been a pleasure having you back on, brother. Thank you again for all the work that you're doing. And really, it's a phenomenal thing that I get to learn from guys like you and stretch out my athleticism deep into my 40s, 50s,

and whatever else is coming next. Awesome. Thank you, brother. Great to be here. Thanks, Kyle. you