Welcome to Huberman Lab Essentials, Welcome to Huberman Lab Essentials, Welcome to Huberman Lab Essentials, where we revisit past episodes for the where we revisit past episodes for the where we revisit past episodes for the most potent and actionable science-based most potent and actionable science-based most potent and actionable science-based tools for mental health, physical tools for mental health, physical tools for mental health, physical health, and performance. health, and performance. health, and performance. I'm Andrew Huberman and I'm a professor I'm Andrew Huberman and I'm a professor I'm Andrew Huberman and I'm a professor of neurobiology and of opthalmology at of neurobiology and of opthalmology at of neurobiology and of opthalmology at Stanford School of Medicine. And now my Stanford School of Medicine. And now my Stanford School of Medicine. And now my conversation with Dr. Duncan French. conversation with Dr. Duncan French. conversation with Dr. Duncan French. Duncan French, great to see you again. Duncan French, great to see you again. Duncan French, great to see you again.
females. But that's how you there's females. But that's how you there's there's good data out there that shows there's good data out there that shows there's good data out there that shows you know females can increase their you know females can increase their you know females can increase their anabolic environment their internal anabolic environment their internal anabolic environment their internal anabolic millu using resistance training anabolic millu using resistance training anabolic millu using resistance training as a stressor and then they get the as a stressor and then they get the as a stressor and then they get the consequent muscle tissue growth u you consequent muscle tissue growth u you consequent muscle tissue growth u you know whether it's tendon ligament know whether it's tendon ligament know whether it's tendon ligament adaptations you know that the the adaptations you know that the the adaptations you know that the the beneficial consequences of resistance beneficial consequences of resistance beneficial consequences of resistance training which is driven by anabolic
androgen receptors on um neural tissue androgen receptors on um neural tissue on neural axons. on neural axons. on neural axons. >> It's pretty much everywhere. >> It's pretty much everywhere. >> It's pretty much everywhere. >> Exactly. So you know it the binding >> Exactly. So you know it the binding >> Exactly. So you know it the binding capacity of testosterone and influencing capacity of testosterone and influencing capacity of testosterone and influencing different tissues within the body. I different tissues within the body. I different tissues within the body. I touched on you know muscle tissue but touched on you know muscle tissue but touched on you know muscle tissue but you know the the the ligaments the you know the the the ligaments the you know the the the ligaments the tendons um even bone to to some extent tendons um even bone to to some extent tendons um even bone to to some extent you know testosterone is is potential to you know testosterone is is potential to you know testosterone is is potential to influence that um in terms of removing
that's the type of protocol that is mo that's the type of protocol that is mo most advantageous for driving anabolic most advantageous for driving anabolic most advantageous for driving anabolic environment. environment. environment. >> And that was it for the workout. >> And that was it for the workout. >> And that was it for the workout. >> Yeah. We would do that in a back squat. >> Yeah. We would do that in a back squat. >> Yeah. We would do that in a back squat. So, you know, multi- joint um you know, So, you know, multi- joint um you know, So, you know, multi- joint um you know, challenging exercise, multi muscle, challenging exercise, multi muscle, challenging exercise, multi muscle, multi- joint, 80% load of of your one multi- joint, 80% load of of your one multi- joint, 80% load of of your one repetition max and then six by 10. We repetition max and then six by 10. We repetition max and then six by 10. We did play around with, you know, your did play around with, you know, your did play around with, you know, your classic German volume type 10 by 10 um
lot of volume? The rest is often the lot of volume? The rest is often the consideration that's overlooked um out consideration that's overlooked um out consideration that's overlooked um out there in general population in many there in general population in many there in general population in many sporting environments. You know that the sporting environments. You know that the sporting environments. You know that the rest is is as important a programming rest is is as important a programming rest is is as important a programming variable as the load and the intens the variable as the load and the intens the variable as the load and the intens the intensity the load the volume etc. If intensity the load the volume etc. If intensity the load the volume etc. If you extend the the duration of your rest you extend the the duration of your rest you extend the the duration of your rest periods, what you're ultimately doing is periods, what you're ultimately doing is periods, what you're ultimately doing is influencing that metabolic stimulus. influencing that metabolic stimulus. influencing that metabolic stimulus. Again, you're allowing the flushing of
but also being able to tolerate the the but also being able to tolerate the the metabolic stress that you're exposed to. metabolic stress that you're exposed to. metabolic stress that you're exposed to. It's it's a it's a you know a bit of a It's it's a it's a you know a bit of a It's it's a it's a you know a bit of a sicko feeling, right? Because of the sicko feeling, right? Because of the sicko feeling, right? Because of the lactate that you're driving up. So, you lactate that you're driving up. So, you lactate that you're driving up. So, you know, I wouldn't promote as an athlete know, I wouldn't promote as an athlete know, I wouldn't promote as an athlete doing that type of modality, you know, doing that type of modality, you know, doing that type of modality, you know, multiple multiple times unless you're multiple multiple times unless you're multiple multiple times unless you're from the realms of bodybuilding and then from the realms of bodybuilding and then from the realms of bodybuilding and then you're really that that's the sole you're really that that's the sole you're really that that's the sole purpose of of what you're trying to
exposure to a stressor and the exposure to a stressor and the pre-arousal of how your body essentially pre-arousal of how your body essentially pre-arousal of how your body essentially prepares for that stressor and then how prepares for that stressor and then how prepares for that stressor and then how it manages it throughout the exposure to it manages it throughout the exposure to it manages it throughout the exposure to the stress. We use a resistance training the stress. We use a resistance training the stress. We use a resistance training protocol that that these athletes knew protocol that that these athletes knew protocol that that these athletes knew were was going to be very very were was going to be very very were was going to be very very challenging. It's going to be there's challenging. It's going to be there's challenging. It's going to be there's going to have some anxiety to doing it. going to have some anxiety to doing it. going to have some anxiety to doing it. they knew there were going to be some they knew there were going to be some they knew there were going to be some physical distress from doing it. Um, and
be explained. Um, if you are using the stress specifically to manage the stress specifically to manage the stress specifically to manage the mindset, um, to use it as a specific mindset, um, to use it as a specific mindset, um, to use it as a specific stress stimulus, that's the same as me stress stimulus, that's the same as me stress stimulus, that's the same as me doing 6 by 10 80%. You know, you're just doing 6 by 10 80%. You know, you're just doing 6 by 10 80%. You know, you're just trying to find something to disrupt the trying to find something to disrupt the trying to find something to disrupt the system to do something that's very um, system to do something that's very um, system to do something that's very um, if you want a better term, painful, if you want a better term, painful, if you want a better term, painful, discomfort, whatever. Um, you're just discomfort, whatever. Um, you're just discomfort, whatever. Um, you're just finding a stressor and then being able finding a stressor and then being able finding a stressor and then being able to manage the mindset. But if you're to manage the mindset. But if you're
in terms of periodization of cold in terms of periodization of cold exposure as as a recovery modality. You exposure as as a recovery modality. You exposure as as a recovery modality. You know, when do you use cold? You know, know, when do you use cold? You know, know, when do you use cold? You know, should you be using cold for recovery in should you be using cold for recovery in should you be using cold for recovery in periods of high training load when periods of high training load when periods of high training load when you're actually pursuing, you know, it you're actually pursuing, you know, it you're actually pursuing, you know, it might be general prepar proprietary work might be general prepar proprietary work might be general prepar proprietary work where you're actually trying to pursue where you're actually trying to pursue where you're actually trying to pursue muscle growth. Well, that's usually muscle growth. Well, that's usually muscle growth. Well, that's usually where you get the most sore. It's where you get the most sore. It's where you get the most sore. It's usually where, you know, you you feel
that your body is optimized. Um, you that your body is optimized. Um, you know, when you're far away from a a a know, when you're far away from a a a know, when you're far away from a a a competition, you know, date or, you competition, you know, date or, you competition, you know, date or, you know, out of season or whatever it may know, out of season or whatever it may know, out of season or whatever it may be, and you're really trying to just be, and you're really trying to just be, and you're really trying to just tear up the body a little bit to allow tear up the body a little bit to allow tear up the body a little bit to allow it to its natural um, you know, healing it to its natural um, you know, healing it to its natural um, you know, healing and adaptation processes to take place. and adaptation processes to take place. and adaptation processes to take place. Well, you don't want to negate that. you Well, you don't want to negate that. you Well, you don't want to negate that. you know, you want the body to optimize its know, you want the body to optimize its know, you want the body to optimize its internal recovery and that's how muscle
Everybody in the UFC trains hard. Like, Everybody in the UFC trains hard. Like, everyone is training super hard. But the everyone is training super hard. But the everyone is training super hard. But the best athletes, the the true elite levels best athletes, the the true elite levels best athletes, the the true elite levels are the ones that can do it again and are the ones that can do it again and are the ones that can do it again and again and again on a daily basis and again and again on a daily basis and again and again on a daily basis and sustain a technical output for skill sustain a technical output for skill sustain a technical output for skill development. Therefore, their skills can development. Therefore, their skills can development. Therefore, their skills can improve or physical development. Their improve or physical development. Their improve or physical development. Their physical attributes can improve. So that physical attributes can improve. So that physical attributes can improve. So that ability to reproduce on a day-to-day ability to reproduce on a day-to-day ability to reproduce on a day-to-day basis falls into a recovery
driven by quality over quantity. driven by quality over quantity. >> Yeah. Training and skill learning is >> Yeah. Training and skill learning is >> Yeah. Training and skill learning is incredibly mentally fatiguing. You hit a incredibly mentally fatiguing. You hit a incredibly mentally fatiguing. You hit a really hard workout or run early in the really hard workout or run early in the really hard workout or run early in the day. what leads to the mental fatigue day. what leads to the mental fatigue day. what leads to the mental fatigue after physical performance. after physical performance. after physical performance. >> If you have an amazing coach who is >> If you have an amazing coach who is >> If you have an amazing coach who is setting up training in a particular way, setting up training in a particular way, setting up training in a particular way, it's challenging. There's a strain it's challenging. There's a strain it's challenging. There's a strain related to it. And I'm not talking related to it. And I'm not talking related to it. And I'm not talking physical strain. I'm talking figuring
other things. So are there any um known other things. So are there any um known benefits of ketones even if one is not benefits of ketones even if one is not benefits of ketones even if one is not in a state of ketosis? in a state of ketosis? in a state of ketosis? >> The use of ketones that I'm primarily >> The use of ketones that I'm primarily >> The use of ketones that I'm primarily aware of is is um in our sport is after aware of is is um in our sport is after aware of is is um in our sport is after the event you know in terms of the brain the event you know in terms of the brain the event you know in terms of the brain health with with athletes that take you health with with athletes that take you health with with athletes that take you know potentially taking trauma to the know potentially taking trauma to the know potentially taking trauma to the brain etc and looking to maintain the brain etc and looking to maintain the brain etc and looking to maintain the the fueling and the energy supply to the the fueling and the energy supply to the the fueling and the energy supply to the brain but yes it's probably a little bit
intensity for the training um and then intensity for the training um and then return to a metabolically efficient return to a metabolically efficient return to a metabolically efficient diet, which is heavily reduced in diet, which is heavily reduced in diet, which is heavily reduced in carbohydrate because we've fueled the carbohydrate because we've fueled the carbohydrate because we've fueled the the sessions that need it. The way I the sessions that need it. The way I the sessions that need it. The way I understand metabolic efficiency is that understand metabolic efficiency is that understand metabolic efficiency is that you're you teach the body to use fats by you're you teach the body to use fats by you're you teach the body to use fats by maybe doing long long bouts of cardio, maybe doing long long bouts of cardio, maybe doing long long bouts of cardio, maybe lowering carbohydrates a bit. So maybe lowering carbohydrates a bit. So maybe lowering carbohydrates a bit. So teaching the body to tap into its fat teaching the body to tap into its fat teaching the body to tap into its fat stores for certain periods of training.
>> I think most people are looking for that >> I think most people are looking for that one pattern of eating that one pattern one pattern of eating that one pattern one pattern of eating that one pattern of exercising that's going to be best of exercising that's going to be best of exercising that's going to be best for them or sustain them and they often for them or sustain them and they often for them or sustain them and they often look back to the time when they felt so look back to the time when they felt so look back to the time when they felt so much better switching from one thing to much better switching from one thing to much better switching from one thing to the next. But the adaptation process the next. But the adaptation process the next. But the adaptation process itself is also key, right? Teaching the itself is also key, right? Teaching the itself is also key, right? Teaching the body. And I um so if we were to um just body. And I um so if we were to um just body. And I um so if we were to um just riff on this just a little bit further, riff on this just a little bit further, riff on this just a little bit further, if somebody is eating in a particular
someone's really lacking acclamation to someone's really lacking acclamation to heat, you know, you can do that in heat, you know, you can do that in heat, you know, you can do that in three, five minute efforts. Do you know three, five minute efforts. Do you know three, five minute efforts. Do you know what I mean? And actually take what I mean? And actually take what I mean? And actually take >> hot hot hot sauna. >> hot hot hot sauna. >> hot hot hot sauna. >> Yeah. Hot sauna. Take time to step out. >> Yeah. Hot sauna. Take time to step out. >> Yeah. Hot sauna. Take time to step out. >> 200 degrees or something, correct? >> 200 degrees or something, correct? >> 200 degrees or something, correct? Fahrenheit. Fahrenheit. Fahrenheit. >> Yeah. 200 Fahrenheit. Yes. Um, and we we >> Yeah. 200 Fahrenheit. Yes. Um, and we we >> Yeah. 200 Fahrenheit. Yes. Um, and we we we try to work up to 30 to 40 minutes to we try to work up to 30 to 40 minutes to we try to work up to 30 to 40 minutes to 45 minutes in the sauna continuous. Now,
that's that's how we go about our work that's that's how we go about our work here we talk about adaptationled here we talk about adaptationled here we talk about adaptationled programming now adaptationled programming now adaptationled programming now adaptationled programming fits into every single programming fits into every single programming fits into every single category not just lifting weights or category not just lifting weights or category not just lifting weights or running track. It fits into nutrition. running track. It fits into nutrition. running track. It fits into nutrition. It fits into sitting in the sauna. It It fits into sitting in the sauna. It It fits into sitting in the sauna. It fits into being in a cold bath or not. fits into being in a cold bath or not. fits into being in a cold bath or not. It fits into so many different things It fits into so many different things It fits into so many different things because we're driven by scientific because we're driven by scientific because we're driven by scientific insights. And and that's how we really
metabolic makeup that's going to promote metabolic makeup that's going to promote it, some people are met metabolically it, some people are met metabolically it, some people are met metabolically challenged by it. You know, there's challenged by it. You know, there's challenged by it. You know, there's there's just so many different things there's just so many different things there's just so many different things that we have to consider and that's what that we have to consider and that's what that we have to consider and that's what we try to do here. It's the cross we we try to do here. It's the cross we we try to do here. It's the cross we bear is that we try to understand on an bear is that we try to understand on an bear is that we try to understand on an individual level how to optimize individual level how to optimize individual level how to optimize athletic performance. Duncan, when you athletic performance. Duncan, when you athletic performance. Duncan, when you speak, I learn so much. I I'm going to speak, I learn so much. I I'm going to speak, I learn so much. I I'm going to take the protocols that I've I've heard