Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance.
In this episode of Huberman Lab, Dr. Huberman reviews the different types of endurance, using interval training to enhance our brain and body, fueling the body, increasing oxygen utilization – and as always – much more!
Host: Andrew Huberman (@hubermanlab)
To maintain or increase muscle: perform 5 sets of resistance training per muscle, per week
Endurance: ability to engage in continuous bouts of exercise, movement, or effort
Endurance involves biological crossover relating to how our body and brain use fuels, and which fuels our body and the brain uses
We convert almost anything to ATP (energy for the body) within cells
You need energy and oxygen to endure brain (e.g., studying or cognitive function) and body (e.g., exercise)
Body and brain function better if we have good energy utilization
Five main drivers of effort: (1) neurons/nerves; (2) muscle; (3) blood; (4) heart; (5) lungs
Quitting is mental, not physical – there’s a class of neurons that release excess epinephrine (readiness signal) until glia shuts the system down
Quitting is 100% neural
Unless you are completely ketogenic and fat-adapted, neurons need glucose and electrolytes for energy and fuel
Sources of energy in the body in the presence of oxygen:
  • Short bursts: Phosphocreatine (found in the body)
  • Mid-range: Glucose (carbohydrate in the blood)
  • Long-range: Glycogen (stored fuel from the liver)
  • Fats stored in adipose tissue release fatty acids for energy converted to ATP
The heart moves blood and oxygen for fuel of muscles and the brain
Muscular endurance: refers to the ability of muscles to perform work overtime; failure to continue is due to muscular fatigue (e.g., performing pushups or plank until can no longer continue)
  • Muscular endurance training protocol: 3-5 sets of 12-100 repetitions (but 12-25 is reasonable for most people) with a rest period between 30-180 seconds
Muscular endurance relies on nerves and muscles (not blood, heart, lungs)
Being able to perform the same movement repeatedly will enhance performance
A major component of muscular endurance: no eccentric loading (want eccentric to be light and fast)
Movements for muscular endurance: isometric holds, compound exercises, kettlebell swings – don’t use Olympic lifts to build muscular endurance
Benefits of muscular endurance: increasing muscular endurance builds the ability of mitochondria to use oxygen to generate energy
Can be combined with strict hypertrophy or strength training but be mindful that most people need 1-2 full days of rest
Long duration endurance: long run, swim, bike ride lasting 12 minutes – 8-9 hours
Less than 100% of maximum oxygen intake (VO2 max)
Builds on fuel utilization in muscles, the activity of neurons in the brain to engage in regular motion
  • Long duration endurance training protocol: one set of anything longer than 12 minutes (not counting steps, pulls on the rower, etc.)
Relies on regular repeated effort and ability to maintain the efficiency of movement
The goal of training is to build mitochondrial density to be able to repeat while burning less fuel and becoming more efficient
Strike a balance between the generation of muscular requirement and fuel utilization
Uses glycogen for slow-twitch muscles to contract
Causes of failure: mental stamina (i.e., you are dreading the run and burning energy just ruminating) or improper fueling
Benefits of long duration endurance: build capillary beds within the muscle, increases mitochondria, increases the delivery of oxygen to muscles
Anaerobic HIIT endurance protocol: 3-12 sets with a ratio of work to rest at 3:1 (e.g., 30 seconds work: 10 seconds rest) – or – a ratio of 1:5 (e.g., 20 seconds hard work: 100 seconds rest)
  • Work: rest ratio depends on the desired quality of movement – for example, you can go all out a bike safer so can work longer and rest shorter; if using a barbell or kettlebells you can perform more quality reps overtime working shorter and resting longer
Muscles generate a high output of work in the short term  
Takes breathing and system beyond 100% of VO2 max
Build up the number of sets overtime to increase anaerobic endurance
Reps performed at any speed with good, safe form
Causes of failure in anaerobic endurance: fatigue of oxygen utilization systems
Benefits of anaerobic endurance: increase capillary beds, increase the ability of neurons to access more energy, build capacity to engage short bursts of intense work
Aerobic HIIT endurance protocol: 3-12 sets with a 3:1 ratio (e.g., 30 seconds work: 10 seconds rest) – or 1:1 ratio (e.g., 30 seconds work: 30 seconds rest)
  • Work periods should be 8-12 minutes and done 2-3 times per week
1:1 ratio improves most of the energy systems (nerve, muscle, blood, heart, lungs)
Benefits of aerobic endurance: builds up energy utilization systems, improves ATP and mitochondrial function, improves oxygen utilization of muscles and brain, enhances lung capacity
Brain and heart are the most important systems to take care of
Breathing hard with high heart rate: blood circulates faster, oxygen utilization in muscles go up, capillary beds expand, the blood returned to the heart causes eccentric loading of cardiac muscle (improving stroke volume and work capacity)
An increase in the vasculature that comes from endurance training improves brain function in better ways than strength and hypertrophy training
Breathe to bring oxygen into our system and remove carbon dioxide
The ability to deliver oxygen to working muscles and brain is important to generate muscular effort and think
Two main sources of air for the body: (1) nasal breathing and (2) mouth breathing
In general, nasal breathing is more efficient and better for us and scrubs the air of bacteria and viruses
For long-duration work try all nasal breathing; as you increase intensity you will need to incorporate mouth
Mouth breathing is less efficient and makes us more prone to infection – but it can be helpful to exhale through the mouth with an all-out effort
Other sources of respiration: (1) ribs and (2) diaphragm
Warm-up intercostal muscles (breathe deeply, expanding chest) before exercise can help breathe deeper and deliver more oxygen, increasing efficiency
Side ache that happens during exercise sometimes can be relieved by doing a few rounds of double inhale-exhale: two quick breaths in and longer exhale
When you hit the wall: increase speed to shift muscles to access different fuel source – note, this won’t work if you are completely depleted of glycogen and stores
Remember, neurons need water and electrolytes to fire
We lose 1-5 pounds of water per hour which can impact mental capacity and physical performance
Start exercise hydrated (with electrolytes, not just water)
The formula for hydration: bodyweight (in pounds) /30 = ounces of fluid you should drink every 15 minutes
An ice bath can improve mitochondrial density and respiration
Wait 6-24 hours between workouts, rest 1-2 full days
Optimize sleep for performance and recovery
Take 5-10 minutes after exercise to focus on breathing or lie down and mellow out after training to assist in recovery
Where you place vision allows you to generate more effort
You can intermittently focus attention on landmark you want to run (bike, swim, etc.) to – but use wisely – if you do this mile after mile, you will be more mentally fatigued
Caffeine & stimulants will improve energy and power output
Magnesium malate can reduce soreness
Beet powder and juices increase vasodilation
For more information, Dr. Huberman suggests checking out: Human Performance Education by Dr. Andy Galpin