Essentials: How to Build Endurance

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

00:00:00Huberman Lab Essentials; Build Endurance

00:00:50Energy Sources, ATP, Oxygen

00:04:14Neurons & Willpower, Glucose & Electrolytes

00:09:19Heart, Lungs; Physiology & Performance Limiting Factors

00:10:35Sponsor: AG1

00:12:30Muscular Endurance, Protocol, Concentric Movements, Mitochondria

00:19:10Sponsors: LMNT & Eight Sleep

00:22:00Long-Duration Endurance, Efficiency, Mitochondria, Capillaries

00:25:54High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol

00:32:33High-Intensity Aerobic Endurance, Adaptations

00:35:30Sponsor: Function

00:37:26Brain & Body Adaptations, Heart

00:40:40Hydration, Tool: Galpin Equation

00:42:21Supplements, Stimulants, Magnesium Malate

00:43:11Recap & Key Takeaways

Disclaimer & Disclosures