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June 7, 2021 • 2hr 1min
How to Build Endurance in Your Brain & Body
Huberman Lab
In this episode, Dr. Andrew Huberman discusses endurance - our ability to perform effort over extended periods of time. He covers the four main types of endurance, the physiology behind endurance performance, and practical protocols for building endurance. The episode provides a comprehensive overview of how to optimize endurance training for both physical and mental performance.
How to Build Endurance in Your Brain & Body
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Key Takeaways
- There are four main types of endurance:
- Muscular endurance
- Long duration endurance
- High-intensity anaerobic endurance
- High-intensity aerobic endurance
- Endurance training improves cardiovascular health, brain function, and overall longevity
- Proper breathing techniques and hydration are crucial for endurance performance
- Visual focus and pacing strategies can help access extra energy reserves during endurance activities
- Recovery practices like parasympathetic downregulation are important for endurance athletes
- Endurance training can be effectively combined with other forms of exercise like strength training
Introduction
In this episode, Dr. Andrew Huberman discusses endurance - our ability to perform effort over extended periods of time. He covers the four main types of endurance, the physiology behind endurance performance, and practical protocols for building endurance. The episode provides a comprehensive overview of how to optimize endurance training for both physical and mental performance.
Topics Discussed
The Four Types of Endurance (38:07)
Dr. Huberman outlines the four main categories of endurance:
- Muscular endurance: The ability of muscles to perform repeated work over time, typically 12-100 repetitions
- Long duration endurance: Continuous effort lasting 12+ minutes up to several hours
- High-intensity anaerobic endurance: Short intense bouts of 20-30 seconds with brief rest periods
- High-intensity aerobic endurance: Intervals of 1-2 minutes with equal rest periods
He explains that each type of endurance taps into different energy systems and produces distinct physiological adaptations.
Physiology of Endurance (14:02)
Dr. Huberman breaks down the key physiological components involved in endurance performance:
- Neurons: Control muscle activation and regulate effort
- Muscles: Generate force and utilize energy
- Blood: Delivers oxygen and nutrients
- Heart: Pumps blood throughout the body
- Lungs: Facilitate oxygen intake and carbon dioxide removal
He explains how endurance training improves the function and efficiency of each of these systems.
Breathing Techniques for Endurance (1:26:14)
Proper breathing is crucial for endurance performance. Dr. Huberman recommends:
- Nasal breathing for lower intensity efforts
- Mouth breathing for higher intensity efforts
- Focusing on both diaphragmatic and chest breathing
- Using a "gear system" to match breathing to effort level
He emphasizes the importance of "warming up" the breathing muscles before endurance activities.
Hydration for Endurance (1:38:17)
Dr. Huberman discusses the critical role of hydration in endurance performance:
- Losing 1-4% of body weight in water can reduce performance by 20-30%
- He provides the "Galpin equation" for hydration: body weight in lbs / 30 = ounces to drink every 15 minutes of exercise
- Electrolytes (sodium, potassium, magnesium) are crucial for proper hydration
He advises practicing fluid intake during training to improve tolerance during intense efforts.
Visual Focus and Pacing Strategies (1:48:18)
Dr. Huberman explains how visual focus can impact endurance performance:
- Focusing on a specific visual target can activate alertness circuits in the brain
- Alternating between focused and panoramic vision can help balance effort and efficiency
- Having a visual "pacer" (real or imagined) can allow athletes to access extra energy reserves
He suggests experimenting with these visual strategies during training.
Recovery Practices for Endurance Athletes (1:44:17)
Dr. Huberman emphasizes the importance of recovery for endurance athletes:
- Parasympathetic downregulation (5-20 minutes of relaxation) after training
- 1-2 full rest days per week for most people
- Proper sleep and nutrition
- Potential benefits of cold exposure after endurance training
He recommends using the CO2 tolerance test to assess recovery status.
Combining Endurance with Other Training (1:54:19)
Dr. Huberman discusses how to effectively combine endurance training with other forms of exercise:
- Allow 4-24 hours between different types of training sessions
- Consider individual recovery needs and overall training volume
- Experiment with different combinations to find what works best
He provides links to sample training programs combining endurance, strength, and flexibility work.
Supplements for Endurance (1:56:20)
Dr. Huberman briefly touches on supplements that may benefit endurance athletes:
- Caffeine for improved performance
- Magnesium malate for reducing muscle soreness
- Beet juice or powder for increased nitric oxide production
- Beta-alanine for moderate duration efforts
He notes that individual responses to supplements can vary significantly.
Conclusion
Dr. Huberman concludes by emphasizing that endurance is not just about long-duration efforts, but encompasses a range of different physiological adaptations. He encourages listeners to experiment with the various protocols and strategies discussed to find what works best for their individual goals and preferences. By understanding the science behind endurance and implementing targeted training approaches, individuals can significantly improve their physical and mental performance across a wide range of activities.
