Episode 161: Sten Stray-Gundersen on the benefits of blood-flow restriction training STEM-Talk

Today’s episode of STEM-Talk features Dr. Sten Stray-Gundersen, a post-doctoral research associate at the University of South Carolina who is also an adjunct instructor at the university’s Arnold School of Public Health.

Cohosts Dr. Ken Ford, IHMC’s founder and CEO, and Dr. Marcas Bamman, a Senior Research Scientist at IHMC, talk to Sten about his work on blood-flow restriction training and cardiovascular exercise physiology.

Prior to his position at South Carolina, Sten was a teaching assistant at the University of Texas where he earned his Ph.D.

Sten’s father, Jim Stray-Gundersen, was our guest on episode 34 of STEM-Talk in 2017. Jim, who passed away last year, helped pioneer blood-flow restriction training in the United States.

In today’s interview, we cover the documented benefits of blood-flow restriction and how it not only increases muscle strength, but also improves endurance and reduces the risk of injury. Sten also talks about his research into hypoxia and endothelial function.

Show notes:

[00:03:02] Sten begins the interview talking about the different places where he grew up.

[00:03:32] Marcas asks if it’s true that Sten’s high school soccer team won three straight state titles.

[00:04:06] Marcas mentions that Sten’s younger brother was also a good soccer player in high school, and was on the same team as Sten when they won their third state championship. Sten goes on to talk to talk about playing sports with his siblings.

[00:04:43] Ken mentions that Sten was a nationally ranked speed skater and cross-country skier. Ken asks Sten about other sports he excelled at.

[00:05:45] Marcas asks how Sten’s parents influenced his success in athletics.

[00:06:41] Ken takes time to offer his condolences for the passing of Sten’s father, Jim Stray-Gundersen, who was interviewed on episode 34 of STEM-Talk. The 2017 interview, which focused on blood-flow-restriction training, remains a popular STEM-Talk episode to this day.

[00:08:21] Marcas asks Sten about trying blood-flow restriction (BFR) for the first time with his father.

[00:09:37] Marcas asks Sten what led him to become interested in pursuing a career in science.

[00:10:27] Ken mentions that Sten went to Dartmouth for his undergrad on a soccer scholarship. After graduating, Sten attempted to play in the USL. and Ken asks how that worked out.

[00:11:57] Marcas mentions that as Sten’s injuries from soccer piled up, he began to consider going back to school and pursuing research. Marcas asks what went into that decision-making process.

[00:13:38] Marcas mentions that during Sten’s time in Austin, he worked for a group called ROI Performance, which is an evidence-based physical therapy center that focuses on athletic rehab and performance. Marcas asks Sten to talk about his time there as a BFR specialist.

[00:15:23] Marcas takes a moment to explain that BFR training involves restricting the blood flow to specific muscle groups, using specialized cuffs or bands. Marcas asks Sten to explain how BFR allows people to train with lighter weights while still reaping many of the benefits associated with heavier resistance training.

[00:16:20] Ken mentions that BFR has largely been associated with resistance training, but it is now being looked at in the context of endurance sports. Ken asks Sten to discuss how different protocols of BFR can be implemented to yield different effects in the contexts of resistance training and aerobic training.

[00:19:10] Ken notes that much of the Western research on BFR has now incorporated the arterial occlusion pressure approach, so much so, that it is often promoted as the only safe and effective approach to BFR. Ken goes on to say that this is not how BFR was originally conceived. Ken explains that there are a variety of different approaches to BFR, each with tradeoffs, and asks Sten to discuss these issues in detail.

[00:21:22] Ken mentions that clarity is lacking in much of the BFR ...