<div>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 that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle, and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort and maximizing quality of effort, as well as the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. 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. As always, both science, mechanism and tools are discussed throughout.</div> <div> </div> <div> </div> <div>Thank you to our sponsors:</div> <ul> <li>ROKA - <a href= "https://www.roka.com/">https://www.roka.com</a> - code: huberman</li> <li>InsideTracker - <a href= "https://www.insidetracker.com/huberman">https://www.insidetracker.com/huberman</a></li> <li>Athletic Greens - <a href= "https://www.athleticgreens.com/huberman">https://www.athleticgreens.com/huberman</a></li> </ul> <p> </p> <p>Our Patreon page:</p> <ul> <li><a href= "https://www.patreon.com/andrewhuberman">https://www.patreon.com/andrewhuberman</a></li> </ul> <p> </p> <p>Supplements from Thorne:</p> <ul> <li><a href= "http://www.thorne.com/u/huberman">http://www.thorne.com/u/huberman</a></li> </ul> <p> </p> <p>Social:</p> <ul> <li>Instagram - <a href= "https://www.instagram.com/hubermanlab">https://www.instagram.com/hubermanlab</a></li> <li>Twitter - <a href= "https://twitter.com/hubermanlab">https://twitter.com/hubermanlab</a></li> <li>Facebook - <a href= "https://www.facebook.com/hubermanlab">https://www.facebook.com/hubermanlab</a></li> <li>Website: <a style= "font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;" href="https://hubermanlab.com">https://hubermanlab.com</a></li> <li>Join the Neural Network: <a style= "font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;" href= "https://hubermanlab.com/neural-network">https://hubermanlab.com/neural-network</a></li> </ul> <p> </p> <p>Mechanistic review of training adaptations: <a href= "http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full.pdf"> http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full.pdf</a></p> <p>Example Protocols: <a href= "https://hubermanlab.com">https://hubermanlab.com</a> (See Episode 23: How to Build Endurance)</p> <p> </p> <p>Timestamps:</p> <ul> <li>00:00:00 Introduction</li> <li>00:05:45 Why Everyone Should Train Endurance</li> <li>00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network</li> <li>00:11:28 How To Maintain Muscle</li> <li>00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function</li> <li>00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones</li> <li>00:18:00 The Vital Need For Oxygen: But Why?</li> <li>00:19:00 What Allows Us To Endure (Anything)?</li> <li>00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting</li> <li>00:22:50 Why You Quit: It IS All In Your Mind</li> <li>00:27:19 The “90% Mental” Myth</li> <li>00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)</li> <li>00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key</li> <li>00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity</li> <li>00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)</li> <li>00:37:15 The 4 Kinds of Endurance</li> <li>00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience</li> <li>00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component</li> <li>00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing</li> <li>00:51:31 Long Duration Endurance: 12 minutes or More, One “Set”, Efficiency of Movement</li> <li>00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain</li> <li>01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic</li> <li>01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key</li> <li>01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization</li> <li>01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems</li> <li>01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume</li> <li>01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?</li> <li>01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts</li> <li>01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears</li> <li>01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful</li> <li>01:31:00 Increasing Motivation & Adrenaline</li> <li>01:32:10 Eliminating the “Side Cramp” With Physiological Sighs</li> <li>01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use</li> <li>01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink</li> <li>01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training</li> <li>01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training</li> <li>01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training</li> <li>01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing</li> <li>01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine</li> <li>01:56:00 Programming Examples; Concurrent Training</li> <li>01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine</li> <li>02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources</li> </ul> <p> </p> <p>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.</p> <p>Title Card Photo Credit: Mike Blabac - <a href= "https://www.blabacphoto.com">https://www.blabacphoto.com</a></p>

Podurama

Home

Trending

Personal

Your Podcasts

New Episodes

My Files

Favourite Episodes

Tags (Folders)

Recently Played

Bookmarks

Followed Playlists

How To Build Endurance In Your Brain & Body | Episode 23

Dr. Andrew Huberman