Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
Huberman Lab
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39 min
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
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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
Disclaimer & Disclosures
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Popis podcastu
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.