How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French

Introduction

In this section, Andrew Huberman introduces the guest speaker, Dr. Duncan French, and provides an overview of his background and expertise.

Introducing Dr. Duncan French

• Dr. Duncan French is the Vice President of Performance at the UFC Performance Institute.

• He has over 20 years of experience working with elite, professional, and Olympic athletes.

• Prior to joining the UFC, he was the Director of Performance Science at the University of Notre Dame.

• His work explores how exercise order impacts performance and hormones such as testosterone and cortisol.

Training Protocols for Maximum Benefit

In this section, Dr. French discusses specific training protocols that can maximize testosterone output or reduce stress hormone output in order to get maximum benefit from training.

Maximizing Testosterone Output

• Performing resistance training prior to endurance exercise can increase testosterone output.

• High-intensity interval training (HIIT) can also increase testosterone output.

• Consuming caffeine prior to exercise can also increase testosterone output.

Reducing Stress Hormone Output

• Performing endurance exercise prior to resistance training can reduce stress hormone output.

• Practicing mindfulness meditation can also reduce stress hormone output.

Tailoring Training for Maximum Benefit

In this section, Dr. French discusses how to tailor your training based on your goals in order to get maximum benefit from it over time.

Regulating Duration and Type of Training

• The duration and type of training should be regulated based on individual goals.

• Endurance exercise is beneficial for cardiovascular health while resistance training is beneficial for muscle strength and size.

• Combining both types of exercise can provide a well-rounded fitness routine.

Insights on Sport and Exercise

In this section, Dr. French provides insights on the direction that sport and exercise are taking in the world today and their applications towards performance and health.

The Future of Sport and Exercise

• The future of sport and exercise is moving towards a more holistic approach that considers both physical and mental health.

• Technology will play an increasingly important role in monitoring athlete performance and recovery.

• There will be a greater emphasis on individualized training programs based on genetic testing.

Sponsorship Messages

In this section, Andrew Huberman thanks the sponsors of the podcast, ROKA, Helix Sleep, and Headspace.

ROKA

• ROKA makes high-quality eyeglasses and sunglasses designed with performance in mind.

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• Use code "Huberman" to save 20% off your first order at roka.com.

Helix Sleep

• Helix Sleep makes mattresses tailored to your sleep needs based on a quick quiz about your sleep habits.

• Use helixsleep.com/Huberman to take the quiz and get up to $200 off all mattress orders plus two free pillows.

Headspace

• Headspace is a meditation app backed by 25 published studies.

• It offers guided meditations for various purposes such as stress reduction, better sleep, or increased focus.

Benefits of Meditation

In this section, the speaker talks about how meditation provides benefits for him and how the Headspace app makes it easy to meditate consistently.

Types of Meditations

• Different types of meditations are available on the Headspace app.

• The meditations come in different durations, ranging from three to four minutes to 20 minutes or more.

Free Trial Offer

• To try Headspace, one can go to headspace.com/specialoffer and get a free one-month trial with access to the full library of meditations.

• This is currently the best deal offered by Headspace.

Dr. Duncan French's Background and Expertise

In this section, Tim Ferriss introduces Dr. Duncan French and discusses his background and expertise in human performance and athletic performance.

Introduction

• Dr. Duncan French is involved in human performance and athletic performance at the collegiate level as well as in MMA at the UFC Performance Institute.

• He has a PhD in exercise physiology and is familiar with designing studies, control groups, etc., which are lacking from internet social media versions of exercise science.

Authenticity and Skillset

• Dr. French believes that authenticity comes alongside academic rigor, objectivity, insight, knowledge base, confidence, expertise, etc., which he tries to deliver to athletes he works with.

• He has tried to build skillsets throughout his career so that he can talk with many different hats on, whether it is to a coach, an athlete, a CEO or an academic professor.

Experience

• Dr. French has worked with 36 different professional or Olympic sports and has tried to have many strings to his bow throughout his career.

• He has worked with crown green bowling, which is a very European thing and sports performance in crown green bowling.

Background

• Dr. French is from the northeast of England and did his undergraduate studies in sports science there.

• He then did teacher training to be a physical education teacher and worked as a high school physical education teacher before reaching out to different areas to do a PhD in exercise physiology.

Cold Calling for PhD Opportunities

In this section, the speaker talks about how he got his PhD opportunity through cold calling and persistence.

Getting Funding for PhD

• The speaker cold-called Roger Noecker and William Kramer to inquire about opportunities.

• Dr. William Kramer guaranteed funding for the first year of the speaker's studies but not the next three.

• The speaker's parents supported him, and he began his PhD at Ball State University.

Resistance Training as Exercise Stressor

In this section, the speaker discusses resistance training as an exercise stressor and its impact on hormones.

Hormonal Work with Resistance Training

• The research group looked at neuroendocrinology, hormonal work using resistance training primarily as an exercise stressor.

• Weight training impacts hormones such as testosterone, DHT, DHEA.

• Testosterone release is a downstream regulation of mechanical and metabolic stress from resistance training.

Anabolic Environment in Women Using Resistance Training

In this section, the speaker talks about how women can increase their internal anabolic milieu using resistance training as a stressor.

Testosterone Release in Women

• Testosterone release in females comes only from adrenal glands under resistance loads.

• Females can increase their internal anabolic milieu using resistance training as a stressor.

• Resistance training drives anabolic stimuli, leading to muscle tissue growth and beneficial adaptations.

Acute Adrenergic Response in Exercise

In this section, the speaker discusses the acute adrenergic response in exercise and how it promotes hypertrophy.

Promoting Hypertrophy

• The field is divided on whether exercise promoting hypertrophy is primarily driven by adrenal stimuli or elevated basal levels of anabolic testosterone.

• Longitudinal exposure to anabolic environments is primarily driven by gonads and endocrine environment from testosterone release at the gonads.

Testosterone's Effects on Tendon and Ligament

In this section, the speaker talks about how testosterone can have enhancing effects or growth effects on tendon and ligament.

Testosterone's Effects Beyond Muscle Growth

• Testosterone can have enhancing effects or growth effects on tendon and ligament.

• People often think of testosterone as only impacting muscle growth.

Testosterone and Training Strategies

In this section, the speaker discusses the influence of testosterone on different tissues within the body and how it can be used to remove osteopenic characteristics. They also touch on training strategies that favor testosterone production.

Influence of Testosterone on Tissues

• Testosterone has the potential to influence muscle tissue, ligaments, tendons, and bone.

• It can remove osteopenic characteristics from bones.

Training Strategies for Testosterone Production

• An intensity and volume factor are most advantageous for driving anabolic environment.

• Exercise interventions that investigate testosterone usually involve a six by 10 protocol (six sets of 10 repetitions).

• The exercise is usually a multi-joint, challenging exercise like back squats with an 80% load of one repetition max intensity.

• Adjusting loads to ensure sustained 10 repetitions is key.

• Going from six sets to ten sets may not be as beneficial and could even be counterproductive.

General Principles of Training for Testosterone Production

In this section, the speaker discusses general principles of training that favor testosterone production. They talk about parameters like rep loads, weight, session length, etc., that are important to pay attention to when using weight training for building or maintaining muscle.

Parameters for Weight Training

• Shorter sessions may be better than longer sessions.

• Rep loads and weight are important parameters but there is a lot of parameter space.

• Six by 10 protocol (six sets of 10 repetitions) with an 80% load of one repetition max intensity is most advantageous for driving anabolic environment.

• The key is adjusting loads to ensure sustained 10 repetitions.

Growth Hormone vs. Testosterone Production

In this section, the speaker discusses the differences between growth hormone and testosterone production. They talk about how intensity and volume factor into testosterone production, while growth hormone is largely driven by an intensity factor alone.

Differences Between Growth Hormone and Testosterone Production

• Intensity and volume are most advantageous for driving anabolic environment in testosterone production.

• Growth hormone is largely driven by an intensity factor alone.

• Most of what's out there on the internet regarding growth hormone and testosterone production is wrong or backwards.

• It's hard to measure growth hormone and testosterone accurately outside of a laboratory setting.

The Importance of Mechanical Load and Metabolic Strain

In this section, the speaker discusses the importance of mechanical load and metabolic strain in training.

Mechanical Load vs. Metabolic Strain

• Mechanical load comes from the weight on the bar, while metabolic strain comes from volume.

• A high volume can reduce an athlete's intensity capabilities, so it's important to balance volume and intensity.

• Six sets of 10 with shorter rest periods will drive up metabolic stimulus more than 10 sets of six with longer rest periods.

Rest Periods

• Rest is just as important as load and intensity.

• Longer rest periods allow for flushing of waste products, which reduces the metabolic environment.

Training Approach

• High-intensity, short-duration training is recommended for muscle hypertrophy gains.

• It's important to put ego aside and focus on getting work done within a restricted rest period.

Triggering Hypertrophy: Lactate Buildup or Microtrauma?

In this section, the speaker discusses what triggers hypertrophy and whether lactate buildup or microtrauma is responsible.

Hypertrophy Triggers

• Disruption within muscle tissue causes microtrauma that triggers hypertrophy.

• Testosterone levels between 300 and 1500 are considered non-drug assisted.

Overall, this transcript emphasizes the importance of balancing mechanical load and metabolic strain in training. Shorter rest periods are recommended for driving up metabolic stimulus and promoting muscle hypertrophy gains. Additionally, microtrauma within muscle tissue is responsible for triggering hypertrophy.

Muscle Growth and Recovery

In this section, the speakers discuss muscle growth and recovery. They talk about how athletes eat a lot of protein during puberty because they are in a constant state of protein synthesis. They also discuss workout protocols for muscle growth and how often they should be done.

Workout Protocol for Muscle Growth

• The speakers describe a protocol for muscle growth that is intense but short.

• The typical person can sustain progress by doing this workout two times a week.

• The frequency of the workout depends on the individual's training age and history.

• This protocol is not recommended for beginners as it requires resilience and robustness.

Diverse Requirements for Athletes

• Most athletes have diverse requirements in terms of outcomes they want to achieve.

• Muscle growth is just one conduit to increased strength, power, and speed.

• Different workouts need to be created to target different facets of muscle endurance or maximal muscle power, muscle strength.

Stress Hormones and Testosterone

In this section, the speakers discuss stress hormones and testosterone. They talk about how stress can promote the release of testosterone in the short term.

Effect of Stress on Testosterone Release

• Short-term exposure to stress can increase testosterone release.

• Cognitive interpretation of stressor does not make much difference in testosterone release.

Study on Parachute Jumpers

• A study was conducted on parachute jumpers into combat looking at cortisol, epinephrine response, and stress response.

• The study motivated the speakers to look at how the body prepares for a stressor and manages it throughout exposure.

The Link Between Epinephrine and Performance

In this section, the speaker discusses how the body prepares itself for a challenging workout by releasing epinephrine, noradrenaline, and adrenaline. He also talks about how physical exertion is linked to performance.

Epinephrine Release and Arousal

• Prior to a challenging workout, the body releases epinephrine, noradrenaline, and adrenaline to prepare itself sympathetically.

• The greater the arousal from these hormonal releases, the higher the performance from a physical exertion perspective.

• Individuals with a lower stimulus of sympathetic arousal did not perform as well throughout the workout.

Stress and Performance

• The speaker discusses whether stress is beneficial or harmful for performance.

• Stress and epinephrin are coupled to testosterone response to performance and adaptation provided it doesn't go on too long.

Exposure to Rigors of Training

• The more an individual does a challenging workout, the less psychological stimulus they get from it.

• Exposure to rigors of training helps athletes understand bad positions/situations in their sport.

Mixed Martial Arts

• Combat athletes face extreme stress during competition.

• Mixed martial arts is one of the most stressful sports due to its nature.

This transcript has limited content related to mixed martial arts.

Cold Exposure and Stress Response

In this section, the speakers discuss the use of cold for recovery and its impact on stress response.

Understanding Cold Exposure as a Stressor

• Cold exposure causes a physiological stress response in the body.

• The use of cold for recovery depends on the end goal. If it is used to manage mindset or as a specific stress stimulus, it can be beneficial.

• If cold is used to promote redistribution of vascularity or blood flow to different vascular areas of muscle that have gone through a workout, we need to understand what that stress mechanism is.

Impact of Cold Exposure on Muscle Growth

• There is robust data showing that cold exposure has an influence on performance variables like strength and power, particularly in terms of muscle hypertrophy.

• Using ice baths during periods of high training load when pursuing muscle growth may dampen the mTOR pathway and hypertrophic signaling pathway, short-circuiting progress.

• During competition phases where quality of exercise and execution of skill are important, using all available recovery capabilities and interventions is recommended because muscle building activity should already be in the bank.

Physiology Behind Stress Response

• The body's physiological response to cold exposure is primordial and fixed in a particular way that does not differentiate between different types of stressors.

• The epinephrine response from the level of the brain down to the whole signaling cascade is similar whether it's six by 10 doing a challenging workout over here or putting hands on hot coal or getting into an ice bath.

Overall, while there are benefits to using cold for recovery, it is important to understand the end goal and how cold exposure impacts stress response and muscle growth.

The Importance of Timing in Recovery

In this section, the speaker discusses the importance of timing when it comes to recovery and optimizing the body.

Timing Considerations for Interventions

• Preparing for a competition is not the appropriate time to drive recovery and optimize the body.

• When far away from a competition date or out of season, tearing up the body can allow natural healing and adaptation processes to take place.

• Muscle growth happens when the body optimizes its internal recovery.

Educating Athletes on Appropriate Timing

• Education around science and understanding concepts like cold exposure for recovery is important.

• There are tactics to when you do things, including stress and cold exposure interventions.

• The best professionals listen, educate themselves, and build structure around their training program.

Building Structure for Quality Work Over Time

In this section, the speaker talks about building structure in training programs to enable athletes to do more quality work over time.

Managing Training Components

• Managing distribution of all training components is one of the biggest challenges in mixed martial arts (MMA).

• MMA has many different attributes compared to other sports, so managing distribution is crucial.

• Allowing your body to optimize training is fundamental for technical and tactical improvement.

Skill Development

• Focusing is important for skill development.

• Optimal protocols for physical skill learning are still being researched.

• Neuroplasticity is a black box with portions illuminated, so there is much to learn about skill development.

The transcript was in English and the notes were written in English as well.

Skill Acquisition and Mental Fatigue

In this section, the speaker discusses how skill development is about accurate movement mechanics and rehearsal. He explains that fatigue or inaccurate movement can impact motor learning and accuracy of the skill. The best coaches understand that quality over quantity is important when it comes to skill acquisition.

Shorter Sessions with High Quality

• True skill development is about rehearsal of accurate movement mechanics.

• Shorter sessions that are very high quality are better for skill acquisition than longer sessions impacted by fatigue.

• The best athletes consciously and cognitively engage in the learning process during training sessions.

• Three-hour sessions versus 90-minute sessions - take the 90-minute session any day when it comes to skill acquisition.

Mental Fatigue after Physical Performance

• Training and skill learning is incredibly mentally fatiguing.

• After a really intense or long workout, the brain doesn't want to do hard mental work.

• Learning a new skill can be stressful, which leads to mental fatigue.

• Fueling the brain with glucose is important for both physical and cognitive challenges.

Conclusion

The speaker emphasizes that quality over quantity is essential for true skill development. Shorter high-quality training sessions are better than longer ones impacted by fatigue. Mental fatigue after physical performance can be caused by stress, depletion of adrenaline or dopamine, or lack of fueling for the brain.

Nutrition and Ketogenic Diets

In this section, the speakers discuss the role of nutrition in athletic performance and whether low-carbohydrate diets are beneficial for athletes.

Low-Carbohydrate Diets for Athletes

• The speakers speculate on whether low-carbohydrate diets are suitable for typical people who exercise regularly but aren't highly competitive athletes.

• They note that there is a lack of consensus among dieticians regarding what to recommend to athletes.

• The speakers caution against high-performance athletes in high-intensity intermittent sports like MMA being totally ketogenic because some high-intensity efforts require carbohydrate fueling.

• However, they acknowledge that some fighters promote the ketogenic approach, which works for them.

Ketones and Athletic Performance

• The speakers discuss the use of ketones by athletes who ingest carbohydrates. They note that there are known benefits of ketones even if one is not in a state of ketosis.

• They explain that ketones can be used after an event to maintain the energy supply to the brain compromised through brain trauma.

• For general populations, they argue that being on a ketogenic diet at times may lead to better metabolic management and metabolic efficiency at lower intensities where metabolism should be fueled with lipids and fats.

Tactical Approaches to Fueling Athletes

• The speakers describe how they have athletes on largely ketogenic diets but fuel carbohydrates around training sessions.

• They explain how they time exposure to carbohydrates immediately pre-, during-, and post-training sessions while breakfast, lunch, and dinner follow a metabolically efficient diet that is heavily reduced in carbohydrates.

Metabolic Efficiency

In this section, the speaker discusses how to teach the body to use different fuel sources at appropriate times through diet manipulation and exercise.

Fuel Sources

• The body can utilize different fuel sources such as carbohydrates, ketones, and fats.

• A high carbohydrate diet can predispose the body to use carbohydrates preferentially even at low intensities of exercise or day-to-day living.

• If an athlete uses up their carbohydrate stores during low-intensity exercise, they will become fatigued when they need to draw upon them for higher intensity work.

• Through diet manipulation and exercise, the body can be trained to preferentially use a specific fuel source such as fat at lower intensities and carbohydrates at higher intensities.

Periodization of Nutrition

• Depending on the type of physical exertion an individual is exposed to, they should flex their day accordingly by adjusting their diet.

• For example, if someone is doing high-intensity interval training and weight training, they may eat more carbohydrates because they are depleting more glycogen. If they switch to longer runs or less intense training, they may switch to a lower carbohydrate diet.

• When entering a competition that requires high-intensity work followed by regenerative requirements of the body after that type of work, it's important to take on more carbohydrates.

Conclusion

• It's important for individuals who experiment with their nutrition protocols to pay attention to changes in their bodies and adjust accordingly.

PhD Thesis and Career Trajectory

In this section, the speaker discusses his career trajectory after completing his PhD thesis.

Working with British Olympic System

• After finishing his PhD, the speaker dropped into the British Olympic system for about 14 years.

• He worked with different sports as a strength and conditioning coach practitioner.

• The speaker continued to publish, write, do research and teach in universities alongside working with the British Olympic team.

Working with Different Sports

• The speaker has done three full Olympic cycles with different sports such as GB boxing, lightweight rowers, gymnastics, basketball and Tae Kwon Do.

• He spent about three years in the English Premier League with Newcastle United soccer team.

Director of Performance Sciences at Notre Dame Athletics

• After working at Notre Dame University for 16 months in a managerial position across all technical services, he became the Director of Performance Sciences for Notre Dame athletics.

• Later on, he was recruited by UFC out of Notre Dame.

MMA: Unique Sport Considerations

In this section, the speaker talks about unique considerations that come along with mixed martial arts (MMA).

Variability in MMA

• MMA incorporates many types of movement such as stand-up boxing, kicking and ground game.

• There are 11 different weight classes for men's and women's categories.

• Stylistic backgrounds are infinite.

Unprecedented Considerations

• Making weight is an issue that fighters have to deal with before rebounding to fight within 24 to 30 hours.

• The variability in this sport is unprecedented compared to any other sport.

• Fighters don't always have a clearly defined competition schedule. They don't know when their next fight will be.

Grey Area

• Fighters are in a grey area of what to do when they don't know when their next fight is going to be.

• They may take some time off, do general prep work or keep the knife sharpened in case they get called up.

• UFC is similar to special operations in that fighters don't know when the call will come.

Mental Resilience of MMA Fighters

In this section, the speaker talks about the mental resilience of MMA fighters and how they manage to toggle between high alert states and calm states.

Mental Resilience

• MMA fighters have to ramp up their training quickly when they get a short notice fight.

• The mental resilience of MMA fighters is impressive as they embrace the process of learning and engage in different skillsets.

• Athletes learn how to toggle between high alert states and calm states, which most typical people cannot do.

• Fighters can turn it off a little bit when they are off the mats, which is impressive because one would expect them to be 100 miles an hour every hour of every day.

• Most human beings never learn to either flip the switch or voluntarily toggle between states.

Managing Energy

• Fighters manage their energy and efforts pretty well by turning it on and off as needed.

• Heat exposure is used for things like growth hormone release but also causes stress in the same way cold does.

Conclusion

MMA fighters possess impressive mental resilience that allows them to toggle between high alert states and calm states. They manage their energy well by turning it on and off as needed. Heat exposure causes stress similar to cold exposure but can be beneficial for growth hormone release.

Heat Acclimation Strategies

In this section, the guest and host discuss heat stress and how it is similar to cold stress. They also talk about heat acclimation strategies and how they can be beneficial for athletes.

Heat Stress vs Cold Stress

• Heat stress is like cold stress.

• Heat shock proteins are driven by stressful exposure to a change in environment.

Managing Heat Stress

• If managed incorrectly, heat stress can have detrimental responses rather than beneficial responses.

• People should check with their doctor before starting any heat acclimation strategy.

• Start with 15 minutes of exposure to a hot sauna.

• For those lacking acclimation to heat, start with three or five-minute efforts.

• Work up to 30 to 45 minutes in the sauna continuously.

Advantages of Heat Acclimation for Athletes

• The ability to sweat and lose body fluids is advantageous for an athlete's weight cut process.

• High sweat rates mean less time spent in the sauna.

• The more acclimated an athlete is, the more thermogenically adapted their body becomes, leading to more sweat glands and pores that allow them to sweat more efficiently.

Timeframe for Heat Acclimation Strategies

In this section, the guest discusses the timeframe required for effective heat acclimation strategies.

Effective Timeframe

• A heat acclimation strategy has to begin eight to ten weeks before a fight so that athletes can get adaptation and tolerance to the stressor.

• Fourteen sauna exposures drive adaptations that are necessary for effective heat acclimation strategies.

Adaptation-led Programming

In this section, the guest talks about adaptation-led programming as a way of driving specific adaptation across different areas of training and performance.

Adaptation-led Programming

• Adaptation-led programming is a way of driving specific adaptation across different areas of training and performance.

• It fits into every single category, not just lifting weights or running track.

• Philosophically, it's about understanding the whens, the whys, and the whereofs in terms of changing the overload to drive specific adaptation.

Applying Heat Acclimation Strategies

In this section, the guest discusses how recreational athletes can apply heat acclimation strategies.

Applying Heat Acclimation Strategies

• Twelve weeks is a nice block of time for someone to try something new and see how they adapt before switching to something new.

• The concept of adaptation-led programming applies not only to throwing another plate on the bar but also in every aspect of one's training and performance.

How Long is Enough?

In this section, the speaker discusses how long it takes to see changes in the body due to training and exposure.

Adequate Time for Physiological Adaptation

• 12 weeks of training or exposure is more than adequate for most physiological adaptations.

• Training blocks can be as short as three weeks, but this is usually due to constraints such as an upcoming fight.

• Overreaching strategies may involve super-condensed exposure to damage tissue and get an adaptive response.

• It's important to understand where your body's at any moment in time by creating a journal or log of your training, feelings, mood, sleep, etc.

Individual Interpretation

• The individual interpretation always has to be considered since the human organism is so complex and will adapt differently.

• Some people will tolerate a workout while others will be challenged by it.

• Metabolic makeup plays a role in how someone responds to training.

UFC's Mission

In this section, the speaker talks about what the UFC is interested in doing that most people might not know about.

Cutting Edge and Progressive

• The UFC tries to be cutting edge and super progressive with its platform at the Performance Institute.

• They engage in different technologies with different vendors and partners to explore opportunities for learning more about optimizing human performance.

Applicability

• The UFC ventures into some really cool areas of science and research that have applicability beyond high-performance athletes.

• This includes everything from CBD and psychedelics through data management.

• They have great partners on the nutrition side.

Providing the Best Integrated Service of Care

In this section, Dr. Duncan French and Andrew Huberman discuss their goal to provide athletes with the best integrated service of care and influence the global community.

Goal to Provide Athletes with the Best Integrated Service of Care

• The north star is to provide athletes with the best integrated service of care.

• The goal is also to influence the global community and put UFC at the forefront.

Excitement for Future Projects

• They are gearing up to do exciting things in Dr. French's laboratory that they can't talk about yet.

• They hope to share these projects in the year to come.

Learning from Dr. French

• Dr. Huberman learns a lot from Dr. French when he speaks, especially about protocols for training and eating differently for better performance.

Thank You for Your Time and Expertise

In this section, Andrew thanks Dr. Duncan French for his time, scientific expertise, and practical work.

Gratitude for Time and Expertise

• Andrew thanks Dr. Duncan French for his time, scientific expertise, and practical work in providing immense value through their conversation together.

• He expresses appreciation for what Dr. French is doing because many people love the platform they are building together at UFC.

Closing Remarks

• Andrew concludes by thanking listeners for joining him in his conversation with Dr. Duncan French on the Huberman Lab Podcast and encourages them to subscribe on YouTube or Apple/Spotify podcasts if they enjoy it or have suggestions for future topics/guests (with a link to Patreon).

• He also mentions their partnership with Thorne supplements and how they are of the highest quality, with a discount code for listeners.

• Finally, he invites listeners to follow them on Instagram or Twitter for more science-based protocols and tutorials.