How to Build Endurance in Your Brain Body

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 Thank you to our sponsors ROKA - a https 3A 2F 2Fwww roka com a - code huberman InsideTracker - a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Athletic Greens - a https 3A 2F 2Fwww athleticgreens com 2Fhuberman a Our Patreon page a https 3A 2F 2Fwww patreon com 2Fandrewhuberman a Supplements from Thorne a http 3A 2F 2Fwww thorne com 2Fu 2Fhuberman a Social Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a Website a https 3A 2F 2Fhubermanlab com a Join the Neural Network a https 3A 2F 2Fhubermanlab com a neural-network Mechanistic review of training adaptations a http 3A 2F 2Fperspectivesinmedicine cshlp org 2Fcontent 2F8 2F6 2Fa029769 full pdf a Protocols a https 3A 2F 2Fhubermanlab com a 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 - a https 3A 2F 2Fwww blabacphoto com a

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