The Huberman Lab Podcast discusses science and science-based tools for everyday life with guest Dr. Duncan French, who shares training protocols for maximizing performance and health.

[00:00] Dr. French has over 20 years of experience working with elite athletes and has conducted high-quality peer-reviewed research on the effects of exercise on hormones and neurotransmitters.

[04:58] The Headspace app makes consistent meditation easy.

• It offers different types and durations of meditation.
• headspace.com/specialoffer provides a one-month free trial.

[15:17] Testosterone enhances tissues such as tendons, ligaments, and other performance-critical tissues.

• Testosterone can impact bone density and mitigate features of bone loss.
• Training strategies that benefit testosterone production involve intensity and volume factors, such as a 6 x 10 protocol at 80% intensity.

[20:04] Brief rest periods are key to muscle hypertrophy.

• The 10 sets of 10 repetitions protocol sees a significant drop in load.
• Both metabolic stimulus through volume and mechanical strain through intensity are important.

[29:30] Arousal and stress can enhance physical performance.

• Short-term stress leads to an increase in testosterone.
• Greater arousal leads to higher physical performance.

[34:45] Understanding stress responses to challenging workouts and exposure to cold.

• Stress responses are real for exposure to cold and challenging workouts.
• The narrative around the use of cold must precede the dialogue.

[45:03] Quality trumps quantity in skill acquisition.

• Fatigue and inaccurate movements impact motor learning.
• Brief, high-quality sessions with cognitive engagement are best.

[50:04] Training and skill acquisition are mentally fatiguing.

• Physical fatigue can deplete dopamine and adrenaline, leading to mental fatigue.
• Proper nutrition, including carbohydrates, is crucial for both the body and cognitive abilities.

[1:00:04] Periodization of nutrition and exercise is key to optimizing an athlete's fuel sources.

• Low-intensity exercise should utilize fat as a fuel source, whereas high-intensity exercise should utilize carbohydrates.
• Conscious awareness of exercise status and adjusting diet accordingly is crucial for demand-based nutrition.

[1:04:55] Worked in the high-performance sports domain for 25 years, including 14 years with the British Olympic team, currently with UFC.

• The multidimensional nature of mixed martial arts (MMA) makes it unique compared to other sports.
• Considerations for high performance in MMA go against the norm, such as the lack of a clearly defined competition schedule.

[1:14:31] Heat adaptation is possible through gradual exposure to a hot environment.

• Gradually heating for 15-45 minutes in a sauna can aid in heat adaptation.
• Heat adaptation can improve sweating and fluid loss, benefiting an athlete's weight loss process.

[1:19:10] Adaptation-driven planning is key to training and performance.

• Understanding when, why, and where to alter overload is crucial.
• 12 weeks is a good time frame to experiment and see if training methods are suitable for the individual.

[1:28:55] Thorne supplements are trustworthy and effective.

• Thorne's supplements are known for their unparalleled rigor and are in collaboration with major sports teams and the Mayo Clinic.
• Visit thorne.com/u/huberman to see the supplements the speakers take and enjoy a 20% discount on any of these supplements.