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 *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.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: https://www.hubermanlab.com/disclaimer