Not in normal healthy folks. I will be doing a frequently ask questions in the next article on this subject. I will be covering that question more in detail. Peripheral vascular disease a x hypercoagulability disorders an are the biggest problem.
Interesting post. I have been using Kaatsu bfr bands for a couple of years now. See https://kaatsu.com/ for more information. Thank you for all you’ve done!!!
PS: The web address has loads of testimonials, the history of bfr by an early developer, and general information about benefits.
Okay, I didn’t understand what this process is supposed to do?!?! I read the article twice. Am I missing something? It’s supposed to have some kind of benefit, but what exactly? What’s it good for? Sorry, but that part seemed glossed over.
Here is something to consider. And maybe it would help eliminate that issue with the headache.
When using a blood pressure cuff for remote ischemic conditioning, you don’t necessarily need to inflate it to the maximum 200 mmHg.
The general guideline is to inflate the cuff about 50 mmHg higher than your usual systolic blood pressure. For example, if your normal blood pressure is around 120/80, with a systolic pressure of 120, you would inflate the cuff to about 170 mmHg and maintain that pressure for the five-minute period of each set.
You can take a break here and there. The benefits of a session will last for a time. A clear comparison can be made between exercise and remote ischemic conditioning (RIC): just as short breaks from regular exercise don’t result in an immediate loss of all gained benefits, short breaks in RIC do not instantly erase its protective or rehabilitative effects.
I think it's unlikely that you'll be able to find an automatic blood pressure cuff that will remain inflated and hold 200 mmHg. If you find one for a reasonable price please let me know.
1. Is this something that one would need to keep doing 7 days a week indefinitely, or could it be done for say two weeks on and two weeks off and still get much of the benefits?
2. What would your answer be if it was interspersed with vigorous up and down hill walking for one hour a day?
There are many biochemicals that play here so I'm not sure about the timing for each one of those but here's a basic rundown of what is known.
The protective effect of remote ischemic conditioning (RIC) can last for up to around two weeks, with evidence suggesting the effect persists for one week after cessation of a two-week RIC regimen, but most published studies identify benefit windows ranging from hours up to about 14 days depending on regimen and outcome measured.
RIC Benefit Windows
Immediate (acute) phase: Neuroprotection begins immediately after RIC and can last for about 2 hours.
Delayed phase: A protective effect is observed about 24 hours post-conditioning and can persist for 2–3 days.
Prolonged phase: In animal models and limited clinical settings, daily RIC for two weeks resulted in increased cerebral blood flow, which persisted for one week after stopping RIC, indicating a maximum observed window of roughly 21 days (14 days of RIC plus 7 days post-intervention).
For doing this procedure, you would need to pump up the manual blood pressure cuff to 200 mmHG and leave it there for five minutes and after the five minutes, you would release the cuff pressure. After waiting five minutes, you would pump it up again. Five sets with five minute breaks in between. I do it every day. It's easy. I actually do it while I'm driving to work. Not recommended if you haven't had some practice. ☺️
Joe: "Great info, thank you! Any pros and cons of using either the manual or automatic blood pressure cuff?"
Dr.:"I think it's unlikely that you'll be able to find an automatic blood pressure cuff that will remain inflated and hold 200 mmHg. If you find one for a reasonable price please let me know."
You don't take your blood pressure five times. You pump the cuff up to 200 mmHg and leave it on with the pressure at 200 mmHg for five minutes. You then take a five minute break and after you take the five minute break you repeat the cycle. You do five sets. Read the first article and you'll see what the incredible benefits are
Very interesting article and approach to improving health and fitness. It sounds gentler then lifting weights which I do 3 or 4 times a week. Would it be an issue for those who have microvascular issues like retinopathy.
Here is a query on the subject. Remote ischemic conditioning (RIC) involves brief, controlled limb ischemia to trigger protective effects in distant organs, including the retina[1][6][7]. In animal studies, daily RIC was shown to slow blood-retinal barrier damage, boost retinal function, and support key antioxidant and anti-inflammatory mechanisms, as well as improve outcomes in diabetic retinopathy models[2][4][3][9]. These results suggest that RIC could be a promising non-invasive approach for retinal health and protection.
Human evidence is still emerging, but current clinical trials are assessing the safety and effectiveness of RIC for retinal diseases such as non-proliferative diabetic retinopathy[5][8]. RIC is generally considered safe and simple, though more data are needed to confirm its benefits in clinical practice[1][7]. For in-depth information, see these sources: ScienceDirect[1], PubMed[2][4], Aging and Disease[3], ClinicalTrials.gov[8], and ClinConnect[5].
Preferences: concise, science-backed, with direct links for reference at the end.
Very interesting, will try this. I’m generally healthy (60 yo female) but have irregular heart beat, probably related to Menopause. Is it still safe for me to do RIC? Thank you!!
Remote ischemic conditioning (RIC), when performed on the arm, is generally regarded as a safe intervention for a wide range of populations due to its non-invasive, transient, and localized nature. Clinical trials and systematic reviews have not specifically reported unique safety issues in patients with peripheral or systemic vascular diseases when RIC is performed on the arm—as opposed to the affected region itself—since the procedure does not involve direct manipulation or increased pressure in the pelvic or lower limb veins.
However, there is currently no direct clinical evidence specifically reporting the use, safety, or risks of RIC in patients with pelvic venous disorders or iliac vein compression (also known as May-Thurner syndrome).
RIC is typically implemented using a blood pressure cuff on the upper limb to induce brief, controlled periods of arterial occlusion and reperfusion. This results in neurohormonal and vascular protective effects that are systemic rather than local to the lower pelvis.
Based on current evidence and mechanistic understanding, transient ischemia in the arm would not be expected to exacerbate iliac vein compression or worsen pelvic venous disease, since it does not involve increasing intra-abdominal or pelvic venous pressures, nor does it manipulate the venous return from the lower body.
There is no published clinical research specifically addressing RIC safety in individuals with known pelvic venous disease or iliac vein compression, so assumptions are based on physiological reasoning and general safety data from other vascular conditions.
As with any vascular intervention, patients with severe vascular compromise, clotting disorders, or uncontrolled hypertension should consult their physician before using
RIC, even if only performed on the arm.
• If you have a hypercoagulable state or a history of recent thrombosis in any location, discuss RIC with your specialist, as individual risks may vary.
Nice! Something we can do at home that doesn't cost an arm and a leg, nor scary risks (for the majority).
Have there been any reports of blood clots forming from stopping blood flow?
Not in normal healthy folks. I will be doing a frequently ask questions in the next article on this subject. I will be covering that question more in detail. Peripheral vascular disease a x hypercoagulability disorders an are the biggest problem.
Great to know. Do you know of any additional risks for people who have internal hardware from past broken bones etc?
No risks.
Thank you! Been waiting . . . 😀
Interesting post. I have been using Kaatsu bfr bands for a couple of years now. See https://kaatsu.com/ for more information. Thank you for all you’ve done!!!
PS: The web address has loads of testimonials, the history of bfr by an early developer, and general information about benefits.
Wow, never heard of these. Went to the site and that's pretty pricey! Will have to read up on them. Thanks for mentioning this
A simple blood pressure cuff will work for this procedure. About $16 on Amazon.
I see that those cuffs are for use while training. I'm more interested in doing the RIC method. Thanks so much
Okay, I didn’t understand what this process is supposed to do?!?! I read the article twice. Am I missing something? It’s supposed to have some kind of benefit, but what exactly? What’s it good for? Sorry, but that part seemed glossed over.
Read the first article. https://open.substack.com/pub/curioushumanproductions/p/the-no-cost-simple-home-therapy-that
https://open.substack.com/pub/curioushumanproductions/p/the-no-cost-simple-home-therapy-that
Any concern with a slight headache afterwards? Hopefully it’s just doing what it’s supposed to. 🙏
Here is something to consider. And maybe it would help eliminate that issue with the headache.
When using a blood pressure cuff for remote ischemic conditioning, you don’t necessarily need to inflate it to the maximum 200 mmHg.
The general guideline is to inflate the cuff about 50 mmHg higher than your usual systolic blood pressure. For example, if your normal blood pressure is around 120/80, with a systolic pressure of 120, you would inflate the cuff to about 170 mmHg and maintain that pressure for the five-minute period of each set.
It may be lowering your blood pressure. Creating some vasodilation which can cause slight headache.
I really appreciate you taking the time to consider and respond! Blessings to you and for the valve you bring to others!
Is there a cuff that is available on Amazon? What exactly am I looking for and how would I know if the cuff is capable of maintaining the 200mmHg?
This is the one I bought and it works fine. Dixie EMS Deluxe Aneroid... https://www.amazon.com/dp/B00RY3ASUS?ref=ppx_pop_mob_ap_share
5 minutes compressed followed by 5 minutes free 5 times a day - and then everyday or do folks take a break here and there?
You can take a break here and there. The benefits of a session will last for a time. A clear comparison can be made between exercise and remote ischemic conditioning (RIC): just as short breaks from regular exercise don’t result in an immediate loss of all gained benefits, short breaks in RIC do not instantly erase its protective or rehabilitative effects.
Great info, thank you! Any pros and cons of using either the manual or automatic blood pressure cuff?
I think it's unlikely that you'll be able to find an automatic blood pressure cuff that will remain inflated and hold 200 mmHg. If you find one for a reasonable price please let me know.
Thank you for your reply, and a BIG thank you for all the work and research you share with us 🙏🏽🔥🤙🏽
Glad to do it. More to come.
Thank you.
1. Is this something that one would need to keep doing 7 days a week indefinitely, or could it be done for say two weeks on and two weeks off and still get much of the benefits?
2. What would your answer be if it was interspersed with vigorous up and down hill walking for one hour a day?
There are many biochemicals that play here so I'm not sure about the timing for each one of those but here's a basic rundown of what is known.
The protective effect of remote ischemic conditioning (RIC) can last for up to around two weeks, with evidence suggesting the effect persists for one week after cessation of a two-week RIC regimen, but most published studies identify benefit windows ranging from hours up to about 14 days depending on regimen and outcome measured.
RIC Benefit Windows
Immediate (acute) phase: Neuroprotection begins immediately after RIC and can last for about 2 hours.
Delayed phase: A protective effect is observed about 24 hours post-conditioning and can persist for 2–3 days.
Prolonged phase: In animal models and limited clinical settings, daily RIC for two weeks resulted in increased cerebral blood flow, which persisted for one week after stopping RIC, indicating a maximum observed window of roughly 21 days (14 days of RIC plus 7 days post-intervention).
Dear Doctor, so we have to constantly balance the pressure, for example manually?!
For doing this procedure, you would need to pump up the manual blood pressure cuff to 200 mmHG and leave it there for five minutes and after the five minutes, you would release the cuff pressure. After waiting five minutes, you would pump it up again. Five sets with five minute breaks in between. I do it every day. It's easy. I actually do it while I'm driving to work. Not recommended if you haven't had some practice. ☺️
Joe: "Great info, thank you! Any pros and cons of using either the manual or automatic blood pressure cuff?"
Dr.:"I think it's unlikely that you'll be able to find an automatic blood pressure cuff that will remain inflated and hold 200 mmHg. If you find one for a reasonable price please let me know."
I referred to this answer in my question! : )
A solution could be, for example:
https://www.temu.com/goods.html?_bg_fs=1&goods_id=601100107157846&parent_order_sn=PO-090-09481436295030175&add_order=1&sku_id=17594756358440&_x_msgid=90-20250908-01-B-906956163144601600-427-FGdkQsr5&_x_src=mail&refer_page_name=bgt_order_detail&refer_page_id=10045_1757285523475_fmlx09z3sn&refer_page_sn=10045&_x_sessn_id=u6haagbp50
I can't click on that. I'm not sure but if it will hold the cuff at the pressure for five minutes then it should be fine.
Hyper Recovery BFR Training Cuffs for Arms & Legs - Blood Flow Restriction Bands with Adjustable Pressure 0-300mmHg...
Taking your blood pressure for 5 times has some sort of medical benefit??!!
You don't take your blood pressure five times. You pump the cuff up to 200 mmHg and leave it on with the pressure at 200 mmHg for five minutes. You then take a five minute break and after you take the five minute break you repeat the cycle. You do five sets. Read the first article and you'll see what the incredible benefits are
Ok, thanks. I will
Very interesting article and approach to improving health and fitness. It sounds gentler then lifting weights which I do 3 or 4 times a week. Would it be an issue for those who have microvascular issues like retinopathy.
Should be helpful for retinopathy.
Here is a query on the subject. Remote ischemic conditioning (RIC) involves brief, controlled limb ischemia to trigger protective effects in distant organs, including the retina[1][6][7]. In animal studies, daily RIC was shown to slow blood-retinal barrier damage, boost retinal function, and support key antioxidant and anti-inflammatory mechanisms, as well as improve outcomes in diabetic retinopathy models[2][4][3][9]. These results suggest that RIC could be a promising non-invasive approach for retinal health and protection.
Human evidence is still emerging, but current clinical trials are assessing the safety and effectiveness of RIC for retinal diseases such as non-proliferative diabetic retinopathy[5][8]. RIC is generally considered safe and simple, though more data are needed to confirm its benefits in clinical practice[1][7]. For in-depth information, see these sources: ScienceDirect[1], PubMed[2][4], Aging and Disease[3], ClinicalTrials.gov[8], and ClinConnect[5].
Preferences: concise, science-backed, with direct links for reference at the end.
Sources
[1] Remote ischemic conditioning slows blood-retinal barrier damage in ... https://www.sciencedirect.com/science/article/abs/pii/S0006899324005079
[2] Remote ischemic conditioning slows blood-retinal barrier damage in ... https://pubmed.ncbi.nlm.nih.gov/39332618/
[3] Remote Ischemic Conditioning Protects Diabetic Retinopathy in ... https://www.aginganddisease.org/EN/10.14336/AD.2018.0711
[4] Remote Ischemic Conditioning Protects Diabetic Retinopathy in ... https://pubmed.ncbi.nlm.nih.gov/30574423/
[5] Remote Ischemic Conditioning for Non-Proliferative - ClinConnect https://clinconnect.io/trials/NCT06713720
[6] Remote Ischemic Conditioning - Medical Clinical Policy Bulletins https://www.aetna.com/cpb/medical/data/800_899/0814.html
[7] Remote ischemic conditioning: a promising therapeutic intervention ... https://www.aging-us.com/article/101527/text
[8] Changes in the Diameter of Retinal Vessels After Remote Ischemic ... https://clinicaltrials.gov/study/NCT02898480
[9] Ischemic conditioning protects the rat retina in an experimental ... https://www.sciencedirect.com/science/article/abs/pii/S0014488612004232
Your work is so awesome.
Thanks! It's for all of you. 🙏🏻
Very interesting, will try this. I’m generally healthy (60 yo female) but have irregular heart beat, probably related to Menopause. Is it still safe for me to do RIC? Thank you!!
Could possibly be related to sub optimal magnesium levels. Do you regularly take a bioavailable form of magnesium?
I’m taking magnesium daily. So would you say I can do the RIC despite the (sometimes) irregular heartbeat? I’m not on any meds and take CDS daily.
It's not taking your blood pressure. Read the whole protocol.
Is this safe for those with pelvic venous disease? Specifically iliac vein compression.
Remote ischemic conditioning (RIC), when performed on the arm, is generally regarded as a safe intervention for a wide range of populations due to its non-invasive, transient, and localized nature. Clinical trials and systematic reviews have not specifically reported unique safety issues in patients with peripheral or systemic vascular diseases when RIC is performed on the arm—as opposed to the affected region itself—since the procedure does not involve direct manipulation or increased pressure in the pelvic or lower limb veins.
However, there is currently no direct clinical evidence specifically reporting the use, safety, or risks of RIC in patients with pelvic venous disorders or iliac vein compression (also known as May-Thurner syndrome).
RIC is typically implemented using a blood pressure cuff on the upper limb to induce brief, controlled periods of arterial occlusion and reperfusion. This results in neurohormonal and vascular protective effects that are systemic rather than local to the lower pelvis.
Based on current evidence and mechanistic understanding, transient ischemia in the arm would not be expected to exacerbate iliac vein compression or worsen pelvic venous disease, since it does not involve increasing intra-abdominal or pelvic venous pressures, nor does it manipulate the venous return from the lower body.
There is no published clinical research specifically addressing RIC safety in individuals with known pelvic venous disease or iliac vein compression, so assumptions are based on physiological reasoning and general safety data from other vascular conditions.
As with any vascular intervention, patients with severe vascular compromise, clotting disorders, or uncontrolled hypertension should consult their physician before using
RIC, even if only performed on the arm.
• If you have a hypercoagulable state or a history of recent thrombosis in any location, discuss RIC with your specialist, as individual risks may vary.
Thank you so much for all that you do! This is really good info!