In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance.
I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort.
Read the episode show notes at hubermanlab.com.
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Timestamps
00:00:00 Huberman Lab Essentials; Build Endurance
00:00:50 Energy Sources, ATP, Oxygen
00:04:14 Neurons & Willpower, Glucose & Electrolytes
00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors
00:10:35 Sponsor: AG1
00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria
00:19:10 Sponsors: LMNT & Eight Sleep
00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries
00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol
00:32:33 High-Intensity Aerobic Endurance, Adaptations
00:35:30 Sponsor: Function
00:37:26 Brain & Body Adaptations, Heart
00:40:40 Hydration, Tool: Galpin Equation
00:42:21 Supplements, Stimulants, Magnesium Malate
00:43:11 Recap & Key Takeaways
Disclaimer & Disclosures
