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 or decrease testosterone depending on duration and mindset. We discuss specific cold and heat therapies for increasing resilience, reducing inflammation, promoting 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 an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Dr. Duncan French: Instagram - https://www.instagram.com/dr_duncan_french LinkedIn - https://www.linkedin.com/in/duncan-french-phd-a41bb9122 Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.