In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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 <a href="https://www.hubermanlab.com/episode/essentials-how-to-build-endurance">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a>Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a><h2>Follow Huberman Lab</h2><ul>
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</ul><h2>Timestamps</h2>00:00:00 Huberman Lab Essentials; Build Endurance00:00:50 Energy Sources, ATP, Oxygen00:04:14 Neurons & Willpower, Glucose & Electrolytes00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors00:10:35 Sponsor: AG100:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria00:19:10 Sponsors: LMNT & Eight Sleep00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol00:32:33 High-Intensity Aerobic Endurance, Adaptations00:35:30 Sponsor: Function00:37:26 Brain & Body Adaptations, Heart00:40:40 Hydration, Tool: Galpin Equation00:42:21 Supplements, Stimulants, Magnesium Malate00:43:11 Recap & Key Takeaways<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a>

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