Summary:
1. The Huberman Lab Podcast #23 discusses the fascinating connection between endurance and the Brain and body.
2. The Podcast delves into the role of diet, nutrition, metabolic disease, and insulin sensitivity in building endurance.
3. Dr. Andrew Huberman shares insights on the specific strategies to enhance endurance in both the Brain and body.
4. The relationship between exercise, sleep, and endurance is explored, uncovering the interconnectedness of these factors.
5. The Podcast offers practical tips and techniques to optimize endurance for improved health and performance.
Have you ever wondered how to build endurance in your Brain and body? The connection between endurance and these two vital aspects of our being is truly fascinating in physiology and neuroscience. Dr. Andrew Huberman, renowned for his expertise in diet, nutrition, metabolic disease, and insulin sensitivity, recently explored this intriguing topic in episode 23 of the Huberman Lab Podcast. This article will delve into the main points covered in this episode and unlock the secrets to building endurance like never before!
To begin with, let’s talk about the role of diet, nutrition, metabolic disease, and insulin sensitivity in enhancing endurance. While diet and nutrition may seem obvious as factors contributing to overall health, maintaining a balanced and nutritious diet is crucial in boosting endurance. Huberman explains that metabolic diseases, such as diabetes, can negatively impact endurance by interfering with the body’s ability to efficiently utilize energy. Individuals can enhance their endurance and overall performance by addressing metabolic diseases and improving insulin sensitivity through dietary changes.
Understanding the specific strategies to build endurance is equally important. Dr. Huberman emphasizes the value of regular exercise to increase endurance, both in the Brain and body. Regular aerobic exercises, such as running or cycling, stimulate the growth of new blood vessels and enhance oxygen delivery to the Brain. This not only improves cognitive function but also contributes to overall endurance. Incorporating resistance training into one’s exercise routine can also improve strength and endurance by building lean muscle mass.
But exercise is just one piece of the puzzle. Sleep, a fundamental aspect of our lives, is significant in bolstering endurance. The Podcast highlights the importance of high-quality sleep in boosting endurance, as it enhances cognitive function and allows the body to recover and repair itself. Adequate sleep ensures optimal brain function, helping individuals stay focused and energized throughout the day.
Recognizing the intricate relationship between exercise, sleep, and endurance is crucial. The Podcast emphasizes the interconnectedness of these factors, enlightening listeners with the knowledge that neglecting any of these elements can hinder endurance. By prioritizing exercise and ensuring sufficient sleep, individuals can maximize their mental and physical endurance potential.
Now that we’ve covered the theory, it’s time to dig into some practical tips and techniques to optimize endurance. Dr. Huberman shares strategies that are beneficial for professional athletes and accessible to the general public. One of the techniques he explores is intermittent fasting, a dietary practice that involves cycling between periods of fasting and eating. Intermittent fasting has been found to improve insulin sensitivity and metabolic health, leading to enhanced endurance.
Moreover, incorporating high-intensity interval training (HIIT) into your exercise routine can also be highly effective in building endurance. HIIT involves short bursts of intense exercise followed by brief recovery intervals. This type of training has been shown to improve cardiovascular fitness, increase oxygen consumption, and enhance overall endurance.
In addition to diet and exercise, Dr. Huberman recommends optimizing your sleep environment for better endurance. Creating a cool, dark, and quiet bedroom can enhance the quality and duration of your sleep. Ensuring a conducive sleep environment allows your Brain and body to regenerate and recharge, ultimately boosting your endurance in every aspect of life.
In conclusion, the connection between endurance and the Brain and body is fascinating and essential for overall health and performance. Individuals can optimize their endurance potential by addressing diet, nutrition, metabolic disease, and insulin sensitivity. Regular exercise, sufficient sleep, and incorporating practical techniques such as intermittent fasting and HIIT all contribute to building endurance in our Brain and body. So, why wait? Start implementing these strategies today and unleash the endurance beast within you!
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Source Description
In this episode, I discuss endurance: our ability to perform effort over extended 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 and maximizing quality of effort, and a hydration formula. I review how our heart gets stronger when we oxygenate muscles properly. I also discuss the 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.
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Mechanistic review of training adaptations:
http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full.pdf
Protocols:
https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/
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: 12 minutes 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 Support, Sponsors, Sources
Please note that The Huberman Lab Podcast differs 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 applying the information discussed.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
