Dr. Duncan French on Huberman Lab: Why Cold Blunts Gains

Ice baths after training clamp blood vessels and mute anabolic signals. French explains why cold hurts gains; and how 6x10 sets spike testosterone acutely.

Andrew HubermanhostDr. Duncan Frenchguest

Sep 18, 202534mWatch on YouTube ↗

EPISODE INFO

Released: September 18, 2025
Duration: 34m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

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 *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

SPEAKERS

Andrew Huberman
host
Dr. Duncan French
guest

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Dr. Duncan French, Dr. Duncan French on Huberman Lab: Why Cold Blunts Gains explores train Hard, Recover Smart: Protocols For Strength, Hormones, Heat, Cold Andrew Huberman and Dr. Duncan French discuss how resistance training, stress, and environmental stimuli like heat and cold drive hormonal changes and physical adaptation. They outline specific protocols to maximize testosterone and muscle growth through intensity, volume, and rest-period manipulation. The conversation also covers when cold exposure can harm or help gains, how to think about ketogenic versus carbohydrate fueling, and how to periodize nutrition for metabolic efficiency. Finally, they examine heat acclimation, skill training quality, and realistic timeframes for testing new training or recovery approaches.

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