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 AGZ by AG1:
https://drinkagz.com/huberman Function:
https://functionhealth.com/huberman Eight Sleep:
https://eightsleep.com/huberman 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 Disclaimer & Disclosures Learn more
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