Huberman Lab: Essentials – How to Build Endurance

Episode Release Date: April 17, 2025
Host: Andrew Huberman, Ph.D., Professor of Neurobiology and Ophthalmology at Stanford School of Medicine

Introduction to Endurance

Dr. Andrew Huberman opens the episode by defining endurance as the ability to engage in continuous bouts of exercise, movement, or sustained effort of any kind. He emphasizes the critical role of cardiovascular exercise in enhancing both physical and mental performance.

Huberman [00:00]: "Endurance...our ability to engage in continuous bouts of exercise or continuous movement or continuous effort of any kind."

Energy Production and ATP

Central to the discussion is the role of ATP (adenosine triphosphate), the primary molecule for energy transfer in the body. Huberman outlines the various fuel sources the body utilizes to produce ATP, depending on the intensity and duration of the activity:

1. Phosphocreatine for short, intense efforts.
2. Glucose (from carbohydrates) for moderate intensity.
3. Glycogen and fatty acids for prolonged activities.
4. Ketones for those on ketogenic diets.

He highlights the necessity of oxygen in the conversion of these fuels into ATP, likening oxygen's role to that of a catalyst in a fire.

Huberman [00:00]: "Oxygen allows you to burn fuel."

Neural Basis of Endurance

Huberman delves into the neuroscience behind endurance, focusing on the central governor—a network of neurons in the brain that regulates effort and signals when to cease activity. He emphasizes that endurance is predominantly a function of the nervous system rather than purely physical capabilities.

Huberman [04:15]: "It's 100% nervous system. It's neurons."

Key Points:

• Epinephrine Release: Neurons in the locus coeruleus release epinephrine, which acts as a readiness signal during effort.
• Neuronal Energy Needs: Neurons require glucose and electrolytes to function effectively, underscoring the interplay between mental and physical endurance.

Types of Endurance

Dr. Huberman categorizes endurance into four distinct types, each with unique training protocols and physiological adaptations:

1. Muscular Endurance
2. Long Duration Endurance
3. Anaerobic Endurance (a form of HIIT)
4. Aerobic Endurance (a form of HIIT)

1. Muscular Endurance

Definition: The ability of muscles to perform repeated contractions over time without significant fatigue.

Training Protocol:

• Sets: 3-5
• Repetitions: 12-25 (up to 100 for advanced)
• Rest Periods: 30-180 seconds
• Focus: Primarily on concentric movements (muscle shortening) without significant eccentric loading (muscle lengthening).

Huberman [12:29]: "Muscular endurance is going to be something that you can perform for anywhere from 12 to 25 or even up to 100 repetitions."

Benefits:

• Enhances mitochondrial respiration.
• Increases capillary density in muscles.
• Improves local energy utilization independent of overall strength or power.

2. Long Duration Endurance

Definition: Extended periods of sustained activity, typically ranging from 12 minutes to several hours.

Training Protocol:

• Activity Examples: Long runs, swims, bike rides.
• Focus: Efficiency of movement and fuel utilization.
• Adaptations:
  • Increased mitochondrial density.
  • Enhanced capillary networks within muscles.
  • Improved stroke volume of the heart.

Huberman [22:00]: "Long duration effort...is really about building the capillary systems and the mitochondria, the energy utilization systems within the muscles themselves."

Benefits:

• Boosts overall aerobic capacity.
• Enhances oxygen delivery and utilization in muscles and the brain.
• Supports postural strength and endurance.

3. Anaerobic Endurance (High-Intensity Interval Training - HIIT)

Definition: Short bursts of intense activity exceeding 100% of VO₂ max, followed by brief rest periods.

Training Protocol:

• Sets: 3-12
• Work-to-Rest Ratios: 3:1 to 1:5 (e.g., 30 seconds on, 10 seconds off)
• Activities: High-intensity exercises like sprinting, kettlebell swings, or assault bike sprints.

Huberman [34:23]: "Anaerobic endurance is going to be taking your system into greater than 100% of your VO₂ max."

Benefits:

• Increases mitochondrial respiration.
• Enhances capillary density.
• Improves neural engagement and muscle energy utilization.
• Beneficial for sports requiring bursts of speed and power.

4. Aerobic Endurance (High-Intensity Interval Training - HIIT)

Definition: High-intensity sessions with a balanced work-to-rest ratio to build aerobic capacity.

Training Protocol:

• Sets: 3-12
• Work-to-Rest Ratios: Typically 1:1 (e.g., run a mile, rest a mile)
• Activities: Mile repeats with equivalent rest periods.

Huberman [34:22]: "High intensity aerobic conditioning also involves about 3 to 12 sets."

Benefits:

• Enhances mitochondrial function and ATP production.
• Improves capillary density and blood flow.
• Expands lung capacity and stroke volume.
• Facilitates performance in long-distance events like marathons.

Physiological Adaptations from Endurance Training

1. Cardiovascular Improvements:

   • Heart Muscle Strengthening: Increased stroke volume allows more blood to be pumped per beat.
   • Capillary Density: More capillaries facilitate efficient oxygen and nutrient delivery.

2. Muscle Enhancements:

   • Mitochondrial Density: Greater capacity for ATP production.
   • Enhanced Oxidative Capacity: Improved ability to utilize oxygen and fuels effectively.

3. Neural Adaptations:

   • Increased Neuronal Efficiency: Better control and stimulation of muscle contractions.
   • Enhanced Cognitive Function: Improved vasculature in brain regions supporting memory and focus.

Huberman [37:25]: "Maintaining or enhancing brain function and cardiovascular function...are key for health and longevity."

The Importance of Hydration

Huberman underscores hydration's crucial role in both physical and cognitive performance. Dehydration of just 1-4% body weight can lead to significant declines in work capacity and mental function.

Key Points:

• Electrolytes Required: Sodium, potassium, and magnesium.
• Hydration Formula: Body weight in pounds divided by 30 equals ounces of water per 15 minutes of exercise (Galpin Equation).

Huberman [35:30]: "If you lose about 1 to 4% of your body weight in water, you're going to experience about a 20 to 30% reduction in work capacity."

Caution: Avoid overhydration to prevent electrolyte imbalance, which can impair brain and heart function.

Supplements for Enhancing Endurance

While focusing primarily on behavioral strategies, Huberman touches upon supplements that can aid endurance training:

1. Creatine: Supports the phosphocreatine system for short, intense efforts.
2. Beta-Alanine: Enhances performance in moderate-duration activities.
3. Caffeine: Acts as a stimulant to improve endurance and power output.
4. Magnesium Malate: Reduces delayed onset muscle soreness without interfering with sleep.

Huberman [37:25]: "Stimulants like caffeine...and magnesium malate for reducing muscle soreness have been shown to improve endurance work."

Conclusion

Dr. Andrew Huberman wraps up by reiterating that endurance encompasses both mental and physical components, deeply rooted in the nervous system. By understanding and training the different types of endurance—muscular, long duration, and both forms of HIIT—individuals can significantly enhance their overall health, cognitive function, and physical performance. Proper hydration and targeted supplementation further support these adaptations, leading to sustained improvements in endurance capacity.

Huberman [37:25]: "Endurance isn't just one thing...there are different forms of endurance, and they are fundamentally linked to how our neurons work."

Thank you for tuning into Huberman Lab Essentials. Continue to leverage science-based tools to optimize your mental and physical health.