The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist.
We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
(0:00) Duncan French
(0:20) Resistance Training & Hormones, Testosterone, Men vs Women
(4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol
(7:53) Rest Periods & Metabolic Stimulus
(9:26) Sponsor: Function
(11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery
(12:34) Short-Term Stress, Testosterone & Performance, Mindset
(15:05) Deliberate Cold Exposure, Mindset & Recovery
(17:14) Tool: Cold Periodization, Recovery & Goals
(22:12) Sponsor: Eight Sleep
(23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue
(26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet
(29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization
(32:45) Sponsor: AGZ by AG1
(34:14) Heat Adaptation, Sauna, Sweating
(37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program
(39:06) Acknowledgements
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