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Andrew Huberman@huberman-protocolsweb

Éviter les anti-inflammatoires et le froid intense après l'effort

what it claims

You should avoid the use of anti-inflammatories and exposure to intense cold (ice baths) within 4 hours following a strength training session so as not to hinder gains in muscle mass and strength.

holds up

This advice is based on a nuanced understanding of the biology of hypertrophy. Post-exercise inflammation is a necessary signal to trigger repair and growth mechanisms in muscle…

noli's read

This advice is based on a nuanced understanding of the biology of hypertrophy. Post-exercise inflammation is a necessary signal to trigger repair and growth mechanisms in muscle fibers. Regarding cold, several studies (notably Roberts et al., 2015, Journal of Physiology, RCT) indicate that cold water immersion can indeed attenuate the adaptive response and protein synthesis following resistance training. For anti-inflammatories, observational evidence and RCTs suggest that chronic intake may limit hypertrophy by inhibiting certain enzymatic signaling pathways (COX). However, the significance of this effect in amateur athletes remains debated, as the impact is most pronounced for those aiming for maximal hypertrophy. The goal is not to proscribe cold exposure, but to place it strategically away from the progression window to maximize results.

the sources

Claimed by Andrew Huberman. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Effect: CV events, high-risk patients on high-dose EPA (REDUCE-IT) — -25% relative (high-risk only)
Measured on: REDUCE-IT: 8,179 statin-treated high-risk patients

Strong for a specific medical use; modest for everyday wellness.

Others on this

To improve your squat depth, prioritize active mobility work (such as holding the bottom position of a squat with a light counterweight) rather than passive stretching, as the body requires strength and control to fully utilize its range of motion.

holds upSquat University

Doing '3 sets of 12' doesn't build muscle by itself — you have to push near failure (RIR 0-1) and progress load/reps, or the set is wasted.

mixedFabio

Progressive overload isn't a technique you 'apply', it's what happens when you train hard, near failure, with good form, repeatedly — rep ranges (3-5 for heavy lifts, 5-10 for secondary work, 10-20 for isolation) are a framework, not the cause.

holds upTony

Noli has read similar claims

Other advice in the Register that leans on the same research.

To support heart, brain, and immune system health, it is recommended to use a high-quality omega-3 supplement (with transparent purity testing) to compensate for insufficient intake in the modern diet.

holds upSteph Grasso, MS, RD

Get your vitamin D and triglyceride levels tested at the onset of menopause, as the drop in estrogen naturally increases cardiovascular risk. To address this, it is recommended to supplement with vitamin D, vitamin K2 (to guide calcium toward the bones rather than the arteries), and 2g of EPA-rich omega-3s to limit inflammation and regulate blood lipids.

holds upMary Claire Haver, MD

Omega-3s (especially in EPA/DHA forms) are essential fats often lacking in our modern diet. Supplementing allows, in a scientifically proven manner but without miracles, for the reduction of inflammatory stress, the acceleration of physical recovery, the support of cardiac vitality, and the stabilization of mood.

holds upGreg /Major Mouvement ( kiné à bretelles )

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