Saturday, October 1, 2022
Mitochondrial Health

How To Build Endurance In Your Brain & Body | Huberman Lab Podcast #23



This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the “extra gear” we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

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Mechanistic review of training adaptations:
http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full.pdf

Protocols:
https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/

Timestamps:
00:00:00 Introduction
00:05:45 Why Everyone Should Train Endurance
00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network
00:11:28 How To Maintain Muscle
00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function
00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones
00:18:00 The Vital Need For Oxygen: But Why?
00:19:00 What Allows Us To Endure (Anything)?
00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting
00:22:50 Why You Quit: It IS All In Your Mind
00:27:19 The “90% Mental” Myth
00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)
00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key
00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity
00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)
00:37:15 The 4 Kinds of Endurance
00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience
00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component
00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing
00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement
00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain
01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic
01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key
01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization
01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems
01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume
01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?
01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts
01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears
01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful
01:31:00 Increasing Motivation & Adrenaline
01:32:10 Eliminating the “Side Cramp” With Physiological Sighs
01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use
01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink
01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training
01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training
01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training
01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing
01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine
01:56:00 Programming Examples; Concurrent Training
01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine
02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

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35 thoughts on “How To Build Endurance In Your Brain & Body | Huberman Lab Podcast #23
  1. Mr. Huberman, you will find hard to believe but I listen to only your podcasts. They are really great as you share very useful information. With this podcast you have mentioned about the PDF of workouts but I am unable to get the same. Can you please advise where can I find it?

  2. I was always thought that you should monitor heart rate in first place to determinate HIIT go/rest intervales duration. Would love to know how does 1-1 3-1 1-5 HIIT approaches comebines with cardio zones. And by the way, Andrew, you bringing invaluable lifechanging information.

  3. Professor Huberman, please explain, if pumping the heart with more blood to create the stroke volume adaptation is so good for the cardiac muscle, why there are so many cases of athletes that are engaged in endurance kind of sports (like soccer) who’s heart fails, sometimes during the activity? Are there any underlying health problems in all those cases or are there any ways of training the hear that are detrimental? Thank you.

  4. I used to run marathons (though clearly better suited genetically for real athletics) bevause my father was into it. I still like to keep fit endurance wise – but those long runs always triggered an insatiable hunger for crap (pasta pizza other sweets) when I was on a idiots diet. I ended up with 50pounds excess fat (still running marathons)….. I'll give it a shot again now that I'm 95% carnivore – and your advise!

  5. Can you do a episode specifically on brain endurance and increasing capacity)retention? Your knowledge is awesome and makes a positive impact on many. Thank you for existing

  6. Costello needs a cameo. 🙂 I downloaded. Want to absorb. This is so helpful! Thank you!!! Love the way you describe, are very organized, and let us know what to expect later on in the talk.)

  7. This video basically says exercise good body weight weights and running make all body stronger brain lungs heart and testicles cells oxygenation development of micro vasculature neurons blah blah

  8. Your podcasts have been very informative and eye-opening. Thank you. I have a question about the link you talked about at the end of this episode of the three different programs you suggested for endurance/hypertrophy/strength training: Where is it? I can't seem to find it. Thanks.

  9. hey man i have serious visual proccessing dysfunction from lyme disease since i was about 12 years old i am now 29 and still no better just thought it would be an interesting subject i saw neuroopthamologist dr padula and been through it all but this pod is such a breath of fresh air for me because having these visual systems not working relly showed me how important the brain is hows its all connected the more im unable to place visual convergence on whati m looking at the more im not in reality my attention is nowhere but everywhere just really creazy shit idek

  10. Thank you for all of the work you are doing for the sheer public. Was unexpectedly caught by this episode, was thinking that so called “playfulness” is a bit childish thing before. Sadly didn’t find any mention of video games in particular just a brief touch here and there, would be curious to know more data about it

  11. But how can we build brain endurance? How can some people work 12 hours on maths/do law or some other cognitive work but others cannot?

  12. On 46:00 you consider not to practice eccentric movements only concentric. But for the UltraTrailer runners for whom the downclimbs mean "Eccentric Quads movements" for the half of the track don't you think that eccentric training is usefull ?

  13. laboratory and science. not the single research thank doctor for the research. Where is the variety the system works what is subject of conclusion. Professor has good points please explain

  14. would love to have an episode on epilepsy! its to help my wife's sister, who's suffering from many seizures a days. It's affecting her mood, her OCD get worse, and many many many other things unfortunately. Curious to hear of the effects of CBD, THC and other medicines and of course how to reduce seizures or any other science on this topic!

  15. I am 58yo woman and post menopausal. Can you do a show on that subject?
    I was fine until age 53 and then the beginning of muscles atrophying and mid section collecting fat.
    I’d like to know supplements that are helpful as well as exercise and intake.

    The last 5yrs are difficult trying to figure out how to approach this period in life and I think you could bring a lot of information on studies and what works to us.

    Thank you!

    I really enjoy your shows.

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