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.
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
Huberman Lab Essentials; Build Endurance
Energy Sources, ATP, Oxygen
Neurons & Willpower, Glucose & Electrolytes
Heart, Lungs; Physiology & Performance Limiting Factors
Sponsor: AG1
Muscular Endurance, Protocol, Concentric Movements, Mitochondria
Sponsors: LMNT & Eight Sleep
Long-Duration Endurance, Efficiency, Mitochondria, Capillaries
High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol
High-Intensity Aerobic Endurance, Adaptations
Sponsor: Function
Brain & Body Adaptations, Heart
Hydration, Tool: Galpin Equation
Supplements, Stimulants, Magnesium Malate
Recap & Key Takeaways
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