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Essentials: How to Build Endurance

Overview

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Highlights

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Essentials: How to Build Endurance

Huberman Lab

2025/04/17
Huberman Lab

Huberman Lab

2025/04/17
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

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 AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Highlights

This podcast delves into the science of building endurance, focusing on the coordination between physical and mental systems. It explores how energy availability, willpower, and targeted training adaptations contribute to enhancing different types of endurance, from long-duration steady-state activities to high-intensity intervals.
00:00
Huberman Lab provides free information on endurance and exercise
01:13
Oxygen is crucial for converting fuels into energy.
04:14
We quit because our mind does, not our body.
09:19
Heart, lungs, and oxygen are crucial for endurance
10:38
AG1 contains vitamins, minerals, prebiotics, probiotics, and adaptogens for comprehensive health support.
12:34
Muscular endurance is the ability to perform work over time without fatigue.
19:12
Electrolyte drinks with no sugar help maintain hydration in right ratios.
22:00
Repeated runs build mitochondrial density, making you more efficient.
28:59
Longer rest after intense effort allows for more quality repetitions.
32:33
HIIT improves ATP, mitochondrial function, oxygen delivery, and builds lung capacity.
35:32
Function provides over 100 biomarker tests and doctor insights to improve health.
37:32
High-intensity training improves cognitive function more than standard weight training.
48:40
Drinking too much water can be fatal due to electrolyte imbalance.
42:22
Caffeine improves endurance and power output for moderate-duration activities
43:14
Endurance isn't just about long exercise bouts; it has a mental component due to neuron function.

Chapters

Huberman Lab Essentials; Build Endurance
00:00
Energy Sources, ATP, Oxygen
00:50
Neurons & Willpower, Glucose & Electrolytes
04:14
Heart, Lungs; Physiology & Performance Limiting Factors
09:19
Sponsor: AG1
10:35
Muscular Endurance, Protocol, Concentric Movements, Mitochondria
12:30
Sponsors: LMNT & Eight Sleep
19:10
Long-Duration Endurance, Efficiency, Mitochondria, Capillaries
22:00
High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol
25:54
High-Intensity Aerobic Endurance, Adaptations
32:33
Sponsor: Function
35:30
Brain & Body Adaptations, Heart
37:26
Hydration, Tool: Galpin Equation
40:40
Supplements, Stimulants, Magnesium Malate
42:21
Recap & Key Takeaways
43:11

Transcript

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and oph...