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: AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://www.wakingup.com/huberman 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
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