How to Build Endurance in Your Brain & Body

Phosphocreatine: short bursts of energy
Glucose
Glycogen from liver
Adipose
Brain stem locus coeroleous releases epinephrine (readiness signal
Glia monitors the level of the epinephrine and stops it.
You need glucose and electrolytes (sodium, magnesium, and potsssium) to get neurons running.

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Science does not have tools to dissect the soul!
Why do you apologize for prayer and Mentioning God?
Lived my life in silicon valley. Moved. The culture there keeps people from faith. Talk freely about your spirit and you will free others from fear. Thankyou for your work work ❤

From scientific point, the problem of endurance is much greater than it seems at first glance. I suggest that in addition to various types of exhaustion (muscular, nervous, energy and biochemistry in other organs) there is also a purely programmatic component. I already posted that various disorders perfectly described here may be regarded as mental illness or very wide range of normal operation. Endurance plays an important role in the theory of problem solving. The technique traverses a decision tree. When you go in one direction too long without result, a backtracking happens. Recall Theresa May and her stubbornness during Brexit. Alternatively, depression is nothing else than zero endurance.

So that’s the secret of David Goggins: sodium and potassium

no one seems to talk about content. all the comments are compliments. Nice for the poster but sort of pointless for anyone else.

id been unemployed for awhile. Took a car mechanic job and ended up being 14 hour days. very physical, thinking underpressure (for me as i'm not very good) and could do it not too much fatigue. Was a confidence boost but at the same time it was annoying i couldn't put a third the effort even into my own goals.

Why is the protocol not online anymore? Where can I find it?

Very interesting information. Thx.
Unfortunately the protocol link to the pdf does not work anymore 😞

I grew up cycling and playing ball hockey. Alot. Right up to the age of 35. Then I got married and lazy. I started feeling myself falling apart as the years went on. I was tired all the time and just felt weak and slow. I think maybe diabetes was setting in or something. I gained about 60 pounds over 10 years and then it happened. One day I just woke up and realized very quickly after starting riding again that all those years and miles of cycling had actually built a permanent foundation of health and fitness. I didn't realize it at the time of being extremely active that it would have these benefis at 52 years old. I was just having fun. However, I haven't met one young man half my age or less that could ever keep up to me on a bike or any other endurance event. I try to encourage younger people to start exercising young., so they can feel like me at 52. I feel like I've gained 20 years on my life or more. Effectively slowing down the aging process through my high intensity cardio workouts.

Music has been incredible for keeping me accountable with duration and speed.

This episode made me think about Physical Education in our schools. Throughout middle school and high school, I didn’t learn a thing about my body related to physical and mental health such as maintaining muscle. We need to do better.

The Galpin Equation = bodyweight in pounds divided by 30 = the number of ounces of water to ingest per 15 min of exertion.
In the metric system Galpin Equation = bodyweight in kg multiplied with 2.175 = the number of ml of water to ingest per 15 min of exertion.

❤

I just finished studying chapter 4 for my Behavior and Neuroscience class that talks about action potential, so it’s so nice to hear the explanation and know exactly what it is you’re talking about 😊 just inspired me to dig deeper into

He is a phenom. Athletes and teams should hire him asap.

This is great. I’d sure like a podcast on nitric oxide in the body and also n o supplements. Would love Peter attias comments on NO as well. You two are fabulous together!!

Sometimes I get frustrated with verbose setup or excessive couching of his opinions in these episodes(particularly in interview episodes), but not here. This has been one of the most densely informative Huberman Lab episodes I've ever seen, and the protocols it offers are so fantastically useful, rivaled only by the episodes on low angle daylight and nsdr.

I havent seen him infest an ancient creep once

Stumbled upon this by accident will definitely be checking out more of these video's. Thank you!

Gentlemen (and women) this is the feeling of evolving ✨❇️🔥

Thank you very much🙏🙏🙏 Mister Andrew Huberman You do not even know how much I have already improved myself just by listenning your pocast everyday physically and mentally.

I had glasses since I was 8yr old and vision go worse and worse and worse stopped changing at like 21yrsold then I would get dreams of being blind not having my glasses in dreams. Around that time I said fuck it and got lasik. I now have above 20/20 vision at 20/15 things look HD compared to before even w glasses. Cost me 4.5k usd worth every penny says it lasts rest ur life.

Great stuff on nasal breathing. I’d love for you to get Patrick Mckeown on the show. Author of the Oxygen Advantage. Trained for and ran my first two marathons exclusively with aerobic average pulse rate and nasal breathing. Also I’m a big fan of mouth tape whilst sleeping😂Anything to ensure nasal breathing-I’m about it! It is a deep and fun rabbit hole to go down. But yes get Patrick on the show! Until then… mouth for eating, nose for breathing

Thanks

amazing thank you

i love him so much

I am incredibly happy to have stumbled upon this channel. Professor Huberman is a true example to follow and I feel priveleged and thrilled to be able to have so much exercise-related, detailed, nuanced knowledge, for free! This podcast inspired me to give muscular endurance training a go and below I try to detail the small experiment I conducted.

I am 29 y.o., slightly out of shape due to a sedantry life-style in the past years, especialy at work and at home (enterainment, learning, social gatherings - all involve TONS of sitting) but with a moderate past experience involving especially boyweight exercise, barbell squatting, basketball and a lot of running. I am also slightly overweight: 1,8m (6 ft), 90kg (198 pounds)

I am really interested in increasing my muscular endurance and especially cardiovascular endurance. I love calisthenics and being able to sustain effort such as swiming and running for a longer periods of time without collapsing. The feeling is especially rewarding when you have the opportunity to engage in team sports such as basketball and seeing how you out-perform most of the people you are set against.

I have been having a hard time coming up with endurance routine that will be the most appropriate for me. My first test protocol today looked like this:

- warm up till the point of breaking sweat, about 10 mins. some burpees, few push ups, jumping, running, moving all the joints around,
- 50 mins of mild bastketball, mostly shooting the ball, some running involved, nothing too forceful or exhausting, mostly mild jogging and brisk walking, - unrelated to endurance, but important to mention.

Then my endurace training finally began. I went with bodyweight exercises: dips, pull-ups, squats. 3 exercises in one circuit no rest in between. 3 circuits in total. 1minute rest in between the circuits (1,5 min. between 2-3 set.) It all didn't take longer than 12 minutes I think.

1st circuit:
- max dips (about 15, almost to the point of failure)
- max overhand pull ups (11, to the point of failure - bad choice, should have stayed at 10 or 9)
- bodyweight squats (60+, almost lost track. Legs were burning like hell but I needed to do A LOT of them)

It was really tough but managable. Heavy panting, heart rate up, a lot of sweating. It felt alright but already the tiredness felt overwhelming.

2nd circuit:
- max dips (9 I think, chest muscles gave out first)
- max pull ups (since my previous series were max, I could only do 6, last 2 with BAD form. My muscles felt like noodle.
- squats (50+ I think, to the point of burning and almost nausea)

I needed to top the overhand pull ups off with australian pull ups (legs on the ground, body at around 30-40 degree angle). I did about 18 of them to the point of muscle failure, with quite good form.

This is the set where I realised that doing pull ups for endurance is a BAD idea. You need to be in REALLY good shape to do so. How can you otherwise reach the necessary rep range of between 12-30+ repetitions? Dips are also quite difficult, my chest muscles proved to be the weakest point and gave out first.

I might stick to dips but most likely will have to switch pull ups to australian pull ups completely OR keep it the way I did - if more complex movement becomes unmanagable, then I'll revert back to the easier exercise. I cannot see anything wrong with that as long as form is correct. Would love to hear someone else's opinion on that.

3rd circuit: nightmare mode on
- max dips (4, switched to push ups, about 8)
- max pull ups (2 + australian pull ups about 15)
- squats (around 45 to the point of excessive burning, eyes closed, nausea building up)

Observations:

After the above workout I fell absolutely miserable. I do not get how people like Andrew Galpin say that they feel energised after something like that. I experience considerable fatigue, drowsiness (I am basically useless for the remained of the day as I can barely muster any effort physical or intellecutal as of now), muscle fatigue (hopefully won't experience much soreness after all that), and sleepiness. I have also noticed that it took some big chunk of time untill my heart rate stabilised, around half an hour or more I think.

I stay hydrated throughout the day, ate nice protein filled breakfast (scrambled eggs with mushrooms and onion + wholewheat bread with grains and tomatoes). I trained around 4 hours after breakfast around 1 p.m. Upon coming back I took a shower, followed with 3 min cold shower, ate yoghurt with a jam for glucose and drank electrolites. Hopefull I won't experience headaches. For some reason I often experience headaches after such strenuous effort, not sure what to do about it but it persists until the end of the day and they are very disheartening when they occur.

Conclusions:

Probably a VERY BAD IDEA to go into muscle endurance training for the beginners. First priority should be to build a nice strength base. Once your strength is up, you will be able to do many more bodyweight exercises. The weakest (most often smallest for the upper body parts) muscles will usually give out first during compound exercises - biceps during pull ups, triceps/chests during push ups. Increasing strength will provide an excellent foundation that you can later take and develop into endurance.

It was mentioned however that you can exercise both strength and endurance in the same training regimen - no Idea how would that work frankly. You can probably only train muscular strength and ONLY cardiovascular endurance, not muscular endurance in the same week.

I will now give cardiovascular endurance a go, probably in 2 days I will go for sprinting regimen provided my joints won't hurt as sprinting is very demanding. I think I have to drop muscular endurance exercises for now and concentrate on building strength first. I will have to think about it. I have got to educate myself more on the topic and will hopefully find the way to make it work.

Guess im gonna listen to this guy for 20 or 30 hours see what he has to say

Ok ok dude ill watch the previous episode also... lol

Does anyone find the PAPER mentioned @ section 20.55 "WHY YOU QUIT: IT IS ALL IN your mind" .. he mentioned it is published in "cell". but i can not find it. Looking for help

finished!!!! thank you doctor huberman!!!! now i am not going to be dead while working

What are your thoughts on gym/ heavy load work stunting height growth?

Too many adfds i got sick & bored and it was at beginning of videoUseless!!!!!

If I die i want huberman to held the speech and educate people why exactly i died :D

I don't know want you want to make of this, but I was listening to this last night ( been meaning to get down to listening to this) and I fell off to sleep whilst listening ( 2am ish) but I recall dreaming that you were handing me the pdfs documents almost secretly like 😅😅😊, I woke up and the episode was still playing 🎉🎉🎉🎉🎉❤ great info in this one 👍🎶🥇👌💪🥇

Could somebody sum this down for me

Too lengthy

I do request Dr. Huberman to interview Dr. Michael Gregger, Dr. Joel Fhurman & Bryan Johnson & His Team

Tysm for the informations🌷

48 min

Really one of the top YT chanels on the internets! 💪🏻👌🏻🔥 Epic content every time 👏🏻