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

Andrew Huberman

18 sept 2025

Episode description

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: https://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: https://youtu.be/iMvtHqLmEkI

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

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*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: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Utilize shorter rest periods to maximize muscle gains

An athlete using shorter rest periods, like two minutes versus three, will likely see greater muscle gains due to the increased metabolic stimulus.

#muscle

#training

Fuel high-intensity training with strategic carbohydrate timing

For high-intensity training, you can follow a low-carb diet but strategically fuel with carbohydrates immediately before, during, and after your workout to maximize performance.

#carbohydrate

#exercise

Implement 14 sauna sessions over 8-10 weeks for heat adaptation

To effectively adapt your body to heat, it takes about 14 sauna exposures over 8-10 weeks, starting with 15-minute sessions and building up to 45 minutes.

#adaptation

#sauna

Avoid ice baths to maximize muscle growth

Using cold exposure like an ice bath after training can dull the signaling pathways for hypertrophy, potentially short-circuiting your muscle growth progress.

#cold-therapy

#muscle

Periodize cold exposure to enhance competition performance

Cold exposure is best used during a competition phase to maintain performance quality, not during a training phase when muscle adaptation is the primary goal.

#cold-therapy

Stop skill training at onset of fatigue

For learning a new skill, training sessions should be short and high-quality, and you should stop as soon as fatigue begins to impact the accuracy of your movement.