The Planted Yogi

4: Biohacking Strength & Longevity with Blood Flow Restriction Training with Satsunder Khalsa

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Could you work out for just 10 minutes a day and see the same results as hours in the gym? Today on The Planted Yogi, Dr. Ciara Martin sits down with Satsunder Khalsa, an expert in biohacking, longevity, and wellness optimization, to explore the science behind Blood Flow Restriction (BFR) Training—specifically, how B3 bands can enhance muscle growth, endurance, and recovery while cutting workout time in half.

Satsunder explains how BFR training increases nitric oxide and human growth hormone, boosting strength without heavy lifting. We break down the science, benefits, and misconceptions about lactic acid, muscle hypertrophy, and how these bands are used by Olympic athletes, rehab specialists, and everyday fitness enthusiasts to train smarter, not harder.

Whether you're a high-performance athlete, busy parent, or someone looking to improve longevity and vitality, this episode is packed with cutting-edge insights on fitness, recovery, and longevity.

Episode Highlights:
  • [03:00] - What is Blood Flow Restriction (BFR) Training?
  • [07:00] - The science of lactic acid, nitric oxide & HGH
  • [15:00] - How BFR can cut workout time in half while maximizing gains
  • [22:00] - Rehab & injury recovery: How BFR helps prevent muscle atrophy
  • [30:00] - Why Olympic athletes & pro sports teams are using B3 bands
  • [38:00] - How BFR training supports longevity & anti-aging
  • [45:00] - Ciara’s first experience using the bands & her initial impressions
  • [50:00] - How to integrate BFR into yoga, hiking & daily life
    • Connect with Ciara & Satsunder:
    Satsunder Khalsa - B3 Blood Flow Restriction Training
    • Website: B3 Sciences
    • Contact Satsunder for personalized coaching & band recommendations
      • Follow Dr. Ciara Martin for more science-backed wellness tips!
      • Website: The Planted Yogi
      • Instagram: @the.planted.yogi
        • Subscribe to The Planted Yogi for more episodes on fitness, biohacking & holistic wellness!
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        The Planted YogiBy Dr. Ciara Martin