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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Duncan French 
(00:02:44) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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, Zero-Cost Support, Sponsors, Supplements, Instagram  
Disclaimer & Disclosures
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