Huberman Lab

Podcast Notes Key Takeaways

• Heavy lifting increases testosterone release which has important benefits for muscle growth, ligament and tendon health, and bone density
• Training protocol to increase testosterone: 6 x 10 protocols (6 sets of 10 reps) at 80% of 1RM with 2-minute rest between sets – work at acload you can sustain intensity over all 10 reps
• If the goal is muscle growth, stick to high-intensity loads 2x per week and lower intensity (but higher volume) the remainder of your workouts
• If you’re trying a new diet or exercise program, stay consistent for 12 weeks to train adaptation and stay in tuned with where the body is along the way
• Use the trainability of the body to your advantage! Don’t be stuck on a fixed routine for exercise, nutrition, or recovery – be deliberate in your protocols
• For the most benefit, periodize cold exposure: use it less when trying to maximize muscle growth or power; use more post-race or major events before the next training block
• Teach the body to preferentially use a specific fuel source through diet & exercise manipulation – fat at low intensity, carbohydrate at high intensity
• You’re better off having a shorter duration of training with higher quality than prolonging a mediocre session

Read the full notes @ podcastnotes.org

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. 

 

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Timestamps:

• 00:00:00 Dr. Duncan French 
• 00:02:27 Roka, Helix Sleep, Headspace
• 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

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

 

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com