Uploaded September 2025 | Updated September 2026, 3 weeks ago
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.
Episode show notes: go.hubermanlab.com/VLuwKLs
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/iMvtHqLmEkI
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
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Threads: threads.net/@hubermanlab
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Timestamps*
00:00:00 Duncan French
00:00:20 Resistance Training & Hormones, Testosterone, Men vs Women
00:04:32 Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol
00:07:53 Rest Periods & Metabolic Stimulus
00:09:26 Weekly Training Sessions, Varied Intensity & Volume, Recovery
00:10:53 Short-Term Stress, Testosterone & Performance, Mindset
00:13:24 Deliberate Cold Exposure, Mindset & Recovery
00:15:33 Tool: Cold Periodization, Recovery & Goals
00:20:31 Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue
00:22:57 High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet
00:26:10 Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization
00:29:23 Heat Adaptation, Sauna, Sweating
00:32:22 Training, Nutrition & Adaptations, Tool: 12 Week Program
00:34:15 Acknowledgements
Disclaimer & Disclosures: hubermanlab.com/disclaimer
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.
Episode show notes: go.hubermanlab.com/VLuwKLs
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/iMvtHqLmEkI
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
X: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Timestamps*
00:00:00 Duncan French
00:00:20 Resistance Training & Hormones, Testosterone, Men vs Women
00:04:32 Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol
00:07:53 Rest Periods & Metabolic Stimulus
00:09:26 Weekly Training Sessions, Varied Intensity & Volume, Recovery
00:10:53 Short-Term Stress, Testosterone & Performance, Mindset
00:13:24 Deliberate Cold Exposure, Mindset & Recovery
00:15:33 Tool: Cold Periodization, Recovery & Goals
00:20:31 Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue
00:22:57 High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet
00:26:10 Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization
00:29:23 Heat Adaptation, Sauna, Sweating
00:32:22 Training, Nutrition & Adaptations, Tool: 12 Week Program
00:34:15 Acknowledgements
Disclaimer & Disclosures: hubermanlab.com/disclaimer
