本期节目邀请了UFC高性能研究院副总裁兼世界级运动表现专家邓肯·弗兰奇博士，探讨了针对男性和女性提高睾酮水平的阻力训练方案，以及如何调整机械负荷和组间休息时间以优化激素分泌和训练效果。节目还探讨了压力诱导的“儿茶酚胺”如何根据持续时间和心态来增加或降低睾酮水平，并介绍了特定的冷热疗法，以提高恢复力、减少炎症、增加热休克蛋白等。此外，节目还讨论了训练的营养方案，以及如何将营养与训练目标和代谢灵活性相匹配。最后，节目还讨论了混合武术和UFC高性能研究院如何成为探索人类运动表现的模板。

👨‍🔬**科学训练提高睾酮水平**：邓肯·弗兰奇博士分享了针对男性和女性提高睾酮水平的具体阻力训练方案。他强调了机械负荷和组间休息时间的调整对于优化激素分泌和训练效果的重要性。例如，选择合适的重量和组间休息时间，能够有效地刺激睾酮和生长激素的释放，从而提升肌肉生长和力量提升的效果。

🔥**压力与睾酮水平的联系**：节目探讨了压力诱导的“儿茶酚胺”如何根据持续时间和心态来增加或降低睾酮水平。长期压力会导致睾酮水平下降，而适度压力则能促进睾酮分泌。因此，管理好压力，保持积极的心态对于提高睾酮水平至关重要。

🧊**冷热疗法提升运动表现**：邓肯·弗兰奇博士介绍了特定的冷热疗法，以提高恢复力、减少炎症、增加热休克蛋白等。冷疗法可以帮助减少肌肉炎症，促进恢复，而热疗法可以促进血液循环，放松肌肉，缓解疲劳。

🧠**脑部能量与营养补充**：节目还探讨了高强度运动后出现的脑雾现象，并解释了营养补充在恢复脑部能量和提高认知功能方面的重要性。例如，酮体可以为大脑提供能量，并有助于抵消脑损伤。

💪**UFC高性能研究院：探索人类运动表现的模板**：邓肯·弗兰奇博士分享了他在UFC高性能研究院的工作经验，以及混合武术如何成为探索人类运动表现的模板。UFC高性能研究院通过科学训练、营养管理、心理辅导等手段，帮助运动员提升运动表现，并为其他领域的人们提供参考。

🔥**热疗法提升耐热性**：节目还探讨了热疗法在提高耐热性和促进热休克蛋白生成方面的作用。热疗法可以通过提高身体的耐热性，增强对高温环境的适应能力，并促进热休克蛋白的生成，从而提高细胞的抗压能力。

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. 

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Dr. Duncan French 

(00:02:44) Sponsors: AG1, LMNT

(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

Title Card Photo Credit: Mike Blabac

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