Huberman Lab

Essentials: How to Build Endurance

Apr 17, 2025

Discover the secrets to building endurance and enhancing both physical and mental performance. Dive into the science of muscular endurance and essential training protocols tailored for long-duration activities. Explore how hydration and electrolytes play a critical role in willpower and overall endurance. Uncover the connection between cardiovascular health and cognitive function, along with unique adaptations like improved mitochondrial function. This enlightening discussion reveals the intricate balance of energy systems and training styles that help you sustain effort.

44:08

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Quick takeaways

Endurance building requires a combination of physical training modalities and mental fortitude, emphasizing the synergy of body and brain in sustaining effort.

Hydration and electrolyte balance play critical roles in optimizing endurance by enhancing neural function and reducing fatigue during prolonged physical activities.

Deep dives

Understanding Endurance and Its Biological Basis

Endurance refers to the capacity to perform continuous exercise or movement, significantly impacting overall health and performance. It relies on the body’s ability to produce adenosine triphosphate (ATP), the energy currency that powers muscle and neuronal function. Various fuel sources contribute to ATP generation, including phosphocreatine for short bursts and glucose, glycogen, and fats for longer activities; oxygen is essential for this process. The correct balance of these energy systems allows the brain and body to function effectively during extended physical efforts.

Intro

13min

Understanding Muscular Endurance: Training and Physiology

7min

Enhancing Hydration and Sleep Quality

2min

Understanding the Four Pillars of Endurance Training

13min

Enhancing Endurance: The Link Between Heart Health and Cognitive Function

9min

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.