In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training. 
 
Thank you to our sponsors:

ROKA - https://roka.com/ -- code "huberman"

Helix - https://helixsleep.com/huberman 

Headspace - https://headspace.com/specialoffer  

 
Dr. Duncan French:

Instagram - https://www.instagram.com/dr_duncan_french


LinkedIn - https://www.linkedin.com/in/duncan-french-phd-a41bb9122


 
Our Patreon page:

https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:

http://www.thorne.com/u/huberman 
 
Social:

Instagram - https://www.instagram.com/hubermanlab 

Twitter - https://twitter.com/hubermanlab 

Facebook - https://www.facebook.com/hubermanlab 

Website - https://hubermanlab.com 

Newsletter - https://hubermanlab.com/neural-network 

 
Timestamps:

00:00:00 Dr. Duncan French 

00:02:27 Roka, Helix Sleep, Headspace

00:05:44 Duncan’s Background in Exercise Science

00:11:45 How Certain Exercises Increase Testosterone

00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?

00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods

00:25:25 Training Frequency & Combining Workout Goals  

00:29:35 How Stress Can Increase or Decrease Testosterone 

00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth

00:46:55 Skill Development

00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition 

00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance

00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis

00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”

01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)

01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance

01:12:40 Voluntarily Switching Between Different States of Arousal

01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna

01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data

01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute

01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram

Huberman Lab

Scicomm Media

Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45

NOV 8, 202190 MIN
Huberman Lab

Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45

NOV 8, 202190 MIN

Description

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training. 

 

Thank you to our sponsors:

 

Dr. Duncan French:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Timestamps:

  • 00:00:00 Dr. Duncan French 
  • 00:02:27 Roka, Helix Sleep, Headspace
  • 00:05:44 Duncan’s Background in Exercise Science
  • 00:11:45 How Certain Exercises Increase Testosterone
  • 00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?
  • 00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods
  • 00:25:25 Training Frequency & Combining Workout Goals  
  • 00:29:35 How Stress Can Increase or Decrease Testosterone 
  • 00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth
  • 00:46:55 Skill Development
  • 00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition 
  • 00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance
  • 00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis
  • 00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”
  • 01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)
  • 01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance
  • 01:12:40 Voluntarily Switching Between Different States of Arousal
  • 01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna
  • 01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data
  • 01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute
  • 01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram