Episode
How To Build Endurance In Your Brain & Body
2:03:38
Published: Mon Jun 07 2021
Description
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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors: AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
On the Huberman Lab Podcast, the host discusses how the gut microbiome interacts with various biological systems in the brain and body.
00:00 - 01:33 (01:33)
Summary
On the Huberman Lab Podcast, the host discusses how the gut microbiome interacts with various biological systems in the brain and body. Additionally, the podcast highlights the significance of Vitamin D3 for brain and body health based on numerous studies.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
In this episode, the host discusses the four types of endurance and specific protocols to train for each one in conjunction with other physical activities like weight training, skill training or yoga.
01:33 - 10:38 (09:05)
Summary
In this episode, the host discusses the four types of endurance and specific protocols to train for each one in conjunction with other physical activities like weight training, skill training or yoga. He also mentions the Huberman Lab neural network as a zero cost resource for receiving monthly email newsletters with scientific protocols, tools and supplements for optimized effectiveness and cost.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Cardiovascular and endurance exercise are vital for enhancing various aspects of human biology in the body and brain, even if one has very low body fat percentage.
10:38 - 20:48 (10:10)
Summary
Cardiovascular and endurance exercise are vital for enhancing various aspects of human biology in the body and brain, even if one has very low body fat percentage. The nerve, muscle, blood, heart, and lungs are the five systems that benefit from these exercises the most.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Scientists have discovered a new class of neurons in the locus coeruleus region called the GABAergic neurons that plays an important role in our physical performance.
20:48 - 26:17 (05:29)
Summary
Scientists have discovered a new class of neurons in the locus coeruleus region called the GABAergic neurons that plays an important role in our physical performance. These neurons produce GABA to regulate the locus ceruleus neurons that produce neurotransmitters needed for motivation, movement, and attention, which could help sportspeople push through physical limits.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Sodium, potassium, and magnesium are crucial for optimal brain function and nerve cell firing, which is essential for muscle contraction and to keep going during physical activities.
26:17 - 30:31 (04:14)
Summary
Sodium, potassium, and magnesium are crucial for optimal brain function and nerve cell firing, which is essential for muscle contraction and to keep going during physical activities. In addition, using cooling methods like cooling the palms or the bottoms of the feet or the cheeks of the face can improve physical performance.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
The heart and lungs distribute oxygen and fuel sources, such as glucose and stored fuel in the liver and muscles, which are used to engage in physical and mental exertion.
30:31 - 36:21 (05:50)
Summary
The heart and lungs distribute oxygen and fuel sources, such as glucose and stored fuel in the liver and muscles, which are used to engage in physical and mental exertion. Proper nutrition is important in supplying the body with the necessary fuel sources to succeed in both types of effort.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Muscular endurance can improve our ability to engage in long bouts of low intensity endurance work such as planks that are good for building endurance of spinal erector muscles, abdominal muscles, and upper neck muscles.
36:21 - 48:16 (11:55)
Summary
Muscular endurance can improve our ability to engage in long bouts of low intensity endurance work such as planks that are good for building endurance of spinal erector muscles, abdominal muscles, and upper neck muscles.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
This podcast episode delves into the topic of muscular endurance, specifically how it relates to mitochondrial energy generation and fuel utilization in the body during exercise.
48:16 - 54:52 (06:36)
Summary
This podcast episode delves into the topic of muscular endurance, specifically how it relates to mitochondrial energy generation and fuel utilization in the body during exercise.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Long duration efforts of 12 minutes or more is a great way to increase the energy-producing elements of cells and build capillary systems and mitochondria that relates to mental performance.
54:52 - 59:48 (04:56)
Summary
Long duration efforts of 12 minutes or more is a great way to increase the energy-producing elements of cells and build capillary systems and mitochondria that relates to mental performance. Unlike muscular endurance, long duration efforts are about building the energy utilization systems in muscles.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
The quality of your repetitions will degrade significantly if you do a three-to-one ratio of high-intensity interval training (HIIT) and increase the probability that you'll get injured.
59:48 - 1:05:24 (05:36)
Summary
The quality of your repetitions will degrade significantly if you do a three-to-one ratio of high-intensity interval training (HIIT) and increase the probability that you'll get injured. For most people, a one-to-five ratio of 20 seconds on to 100 seconds off is better for maintaining the quality of your form and avoiding damage to your body.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
By pushing through and repeating another set safely, you're training the neurons to access more energy, convert that into ATP, and access more energy in the muscles.
1:05:24 - 1:18:19 (12:55)
Summary
By pushing through and repeating another set safely, you're training the neurons to access more energy, convert that into ATP, and access more energy in the muscles. This type of high-intensity interval training is useful for building a capacity to engage in short bouts of effort repeatedly.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Endurance workouts, particularly high-intensity and long-duration training, have repeatedly shown positive impacts on brain function, allowing for improved delivery of oxygen to the brain and delivery of more nutrients to the neurons via the development of microvascular.
1:18:19 - 1:27:27 (09:08)
Summary
Endurance workouts, particularly high-intensity and long-duration training, have repeatedly shown positive impacts on brain function, allowing for improved delivery of oxygen to the brain and delivery of more nutrients to the neurons via the development of microvascular. This can result in a host of benefits, including improved cognitive function.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Warming up your intercostals and diaphragm before endurance exercise allows you to breathe more deeply and efficiently, delivering more oxygen to the muscles and increasing work capacity.
1:27:27 - 1:34:17 (06:49)
Summary
Warming up your intercostals and diaphragm before endurance exercise allows you to breathe more deeply and efficiently, delivering more oxygen to the muscles and increasing work capacity. A gear system for warming up can involve nasal breathing with varying effort levels.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
Hydration is crucial for muscular and brain performance during high-intensity interval training.
1:34:17 - 1:47:09 (12:51)
Summary
Hydration is crucial for muscular and brain performance during high-intensity interval training. Losing one to 4% of body weight in water can reduce work capacity up to 30%, and ingesting fluids during workouts can help accelerate recovery and increase overall performance.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
This podcast episode discusses concurrent training guidelines for endurance, strength, and hypertrophy work, as well as the usefulness of visual focus during endurance activities, but with the caveat to use it judiciously to avoid becoming excessively taxed.
1:47:10 - 1:59:20 (12:10)
Summary
This podcast episode discusses concurrent training guidelines for endurance, strength, and hypertrophy work, as well as the usefulness of visual focus during endurance activities, but with the caveat to use it judiciously to avoid becoming excessively taxed. Additionally, the episode touches on the issue of soreness after intense workouts.
EpisodeHow To Build Endurance In Your Brain & Body
PodcastHuberman Lab
The speaker discusses the benefits of subscribing to their newsletter, the Neural Network, and distinguishes between different forms of endurance during exercise.
1:59:20 - 2:03:32 (04:11)
Summary
The speaker discusses the benefits of subscribing to their newsletter, the Neural Network, and distinguishes between different forms of endurance during exercise.