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

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.  Read the full show notes for this episode
at hubermanlab.com. Thank you to our sponsors AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Duncan
French   00:02:44 Sponsors: AG1, LMNT & Waking
Up 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,
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