{"podcast":{"title":"Fuelin Sessions","slug":"fuelin-sessions-7001876","podcast_index_feed_id":7001876,"rss_url":"https://anchor.fm/s/f5a9b988/podcast/rss","website_url":"https://fuelin.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/41115410/41115410-1725605214703-53dda92b2482e.jpg","author":"Fuelin","episode_count":76,"summary":"Fuelin Sessions explores how to fuel for peak performance, faster recovery, and long-term health with science-backed insights you can trust. Episodes feature leading experts, athletes, and coaches sharing proven fueling strategies for triathletes, runners, cyclists, and all high-performing athletes. Co-hosted by Fuelin Co-Founder Scott Tindal, former Head of Performance Nutrition for the Toronto Maple Leafs (NHL), America’s Cup, and Pro Rugby, and Jan Frodeno, Olympic gold medalist and 3X IRONMAN World Champion. Created by Fuelin, the app that simplifies eating for performance - fuelin.com","last_synced_at":"2026-07-24T04:20:09.038173+00:00","page_url":"https://stenobird.com/podcast/fuelin-sessions-7001876"},"episode":{"title":"You Don't Need Heavy Weights to Build Muscle","slug":"you-don-t-need-heavy-weights-to-build-muscle","published_at":"2026-07-16T15:00:00+00:00","page_url":"https://stenobird.com/podcast/fuelin-sessions-7001876/you-don-t-need-heavy-weights-to-build-muscle","show_page_url":"https://stenobird.com/podcast/fuelin-sessions-7001876","url":"https://podcasters.spotify.com/pod/show/fuelin/episodes/You-Dont-Need-Heavy-Weights-to-Build-Muscle-e3m4o8n","audio_url":"https://anchor.fm/s/f5a9b988/podcast/play/122887895/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-16%2F428040743-44100-2-debacaf868939.mp3","summary":"In this episode of Fuelin Sessions, Scott is joined by applied sport scientist Jonah Rosner (ex-NFL, Nike Running Performance Lab NYC). They discuss why mechanical tension — not heavy weight — drives muscle growth, how blood flow restriction builds similar muscle at 20–30% of your max, who benefits most from injured athletes to hospital patients, and the practical protocol: limb occlusion pressure, the 30-15-15-15 scheme, and BFR's role in recovery and pain relief. Newsletter Instagram Free Foot and Calf Strength Plan BFR papers Loenneke et al. 2025, Twenty-five years of blood flow restriction training: What we know, what we do not know, and where to next? Kataoka et al. 2025, Submaximal low-load resistance exercise with blood flow restriction produces similar results to low-load exercise to failure for muscle size and strength, but not endurance. Peden et al. 2026, Sprint-interval training with post-exercise blood flow restriction increases mitochondrial content and respiration. Lavigne et al. 2025, Physiological mechanisms underlying enhanced performance after blood flow-restricted exercise training in elite endurance athletes. ⁠⁠⁠⁠⁠ Fuelin on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Check Out The Fuelin App⁠⁠","meta_description":"In this episode of Fuelin Sessions, Scott is joined by applied sport scientist Jonah Rosner (ex-NFL, Nike Running Performance Lab NYC). They discuss why m…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3909,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/fuelin-sessions-7001876/episodes/you-don-t-need-heavy-weights-to-build-muscle/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/fuelin-sessions-7001876/you-don-t-need-heavy-weights-to-build-muscle.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}