Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45

<p><span style="font-weight: 400;">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, rest between sets and between workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholoamines" 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.</span></p> <p> </p> <p><span style="font-weight: 400;">Thank you to our sponsors:</span></p> <ul> <li><span style="font-weight: 400;">ROKA - <a href= "https://roka.com/">https://roka.com/</a> -- code "huberman"</span></li> <li><span style="font-weight: 400;">Helix - <a href= "https://helixsleep.com/huberman">https://helixsleep.com/huberman</a> </span></li> <li><span style="font-weight: 400;">Headspace - <a href= "https://headspace.com/specialoffer">https://headspace.com/specialoffer</a>  </span></li> </ul> <p> </p> <p><span style="font-weight: 400;">Dr. Duncan French:</span></p> <ul> <li><span style="font-weight: 400;">Instagram - <a href= "https://www.instagram.com/dr_duncan_french">https://www.instagram.com/dr_duncan_french</a></span></li> <li><span style="font-weight: 400;">LinkedIn - <a href= "https://www.linkedin.c