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.

Episode show notes: https://go.hubermanlab.com/PH5df16

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/VQLU7gpk_X8

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

*Timestamps*
00:00:00 Huberman Lab Essentials; Build Endurance
00:00:50 Energy Sources, ATP, Oxygen
00:04:14 Neurons u0026 Willpower, Glucose u0026 Electrolytes
00:09:19 Heart, Lungs; Physiology u0026 Performance Limiting Factors
00:10:35 Muscular Endurance, Protocol, Concentric Movements, Mitochondria
00:17:14 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries
00:21:07 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol
00:27:47 High-Intensity Aerobic Endurance, Adaptations
00:30:06 Brain u0026 Body Adaptations, Heart
00:33:57 Hydration, Tool: Galpin Equation
00:35:38 Supplements, Stimulants, Magnesium Malate
00:36:27 Recap u0026 Key Takeaways

#HubermanLab #Science #Health #Endurance

Disclaimer u0026 Disclosures: https://www.hubermanlab.com/disclaimer