How to Build Endurance in Your Brain & Body

This episode I discuss endurance: our ability to perform effort over extended amounts of 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 of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss 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:
perspectivesinmedicine.cshlp.o...
Protocols:
hubermanlab.com/how-to-build-...
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 KZbin)
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: 12minutes 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 is distinct 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 the application of the information discussed.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@ashithshankar7492]

The most dense value per minute podcast on the internet

[@Popreynolds]

Facts

[@enterloblolly]

Honestly, I’ve learned more from these then I ever have in any type of school or class.

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🔥

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there is is

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We all are lucky find it.

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The best part about this podcast is the glorious realization that thousands of people want to learn more and more, and improve their lives. This gives me hope. 😊🌎☮️

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Imagine if he was as popular as pop stars, billions of like-minded people... A man can dream :D

[@vikietheriault7965]

I'm always enthused to see the numbers of subscribers climbing every week!

[@jakedoble3094]

Honestly, we are so lucky to not only be gifted with the internet, but to have a Stanford professor putting out content as good as this for free! I’m a simple dude but this dude is helping with that. Your podcast is amazing Andrew!!

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It's sad how many older people think info is junk because it's on youtube.

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A lot of older people are here learning and digging this 🙋🏻‍♀️

[@sweetsue4204]

I listened as I dug up the new herb garden and relocated a mass of wood chips. You’ve taught me to incorporate cold for restoration and recovery, so I always bring bottles of frozen water for the palms and face. I’m 67, and I haven’t consistently and continuously used my muscles and body this physically……ever. Meeting you has made all the difference. My senior neighbors in this retirement community are stunned at the energy output and endurance. I tell them I learned many of the techniques I’m using so successfully from you. I thank you for the devotion and dedication you and the team put into sharing this life-changing information. Feels like just the beginning of something big. I learned so much from this episode. 💜

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Greetings fellow senior!! Trying to maintain strength and endurance of body to house my still functional mind!! I think we have found the motherload!! So blessed to have these lectures!!!

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Amazing.

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I love your spirit Sue. May you enjoy many more strong years.

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I love this!!!

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You've taught me more usable information about my brain and body in a few months than I learned in 4 years of high school over a decade ago. Now I'm sharing your videos with my high school classes. Thank you.

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Don't let school get in the way of your education - Mark Twain

[@Mindfuck36]

Give me a summary of what you've learned

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School can’t teach you everything… it’s supposed to give you the tools to learn things on your own.

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Neuroscience is my passion and it is what I want to do in life. I recently discovered this youtube channel and I am very satisfied with the content, quality and the way you transmit all this information to us. I appreciate that you speak very clearly and I can understand you easily. I don't miss an episode! Thank you, Professor Huberman!

[@summerghaznavi9165]

This information is so valuable and despite how well it is articulated-these concepts are very difficult to grasp for those who don’t come from a science background. Thank you for all this information, however I wish you had some graphics, sounds, texts, physical models etc. to better convey this crucial knowledge to engage a variety of different learners (since the KZbin format is being used).

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Aysha you are from where?

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Love you man thank you for the video and making this content for us

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Can I ask what makes it your passion, Shaatman?

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please please get into the technicalities!!! i think most of us really appreciate that because it’s always great to know the inner workings of why something is!!

[@hubermanlab]

OK, will drill deeper.

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You have to consider that the podcasts are either going to be longer,or there will be less tools provided.

[@sup9542]

​@@hubermanlab You could probably cut out 50% of your podcasts where you're being really precise in your wording but unnecessarily so. Ex: "for the past month, the last 4 episodes to be precise, we've been talking about..." You could cut all that out, just get to the point, but make it more in depth.

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​@@sup9542important for new comers like me.. .will be important when people listen to this in 10 years

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​@@sup9542no because we can't speak for everyone

[@mimistone2309]

Dr Huberman has given me the curiosity to join psychotherapy with the important aspect of biology and the workings of the body. It has changed my practice for the better. Integrative health is the goal! Thank you Dr. Huberman!

[@coachmixlegaspi7649]

Same here. As a life coach and adventurer. He is influential for a holistic approach to level up our performance and life.

[@joshchapman4753]

I’d hope all psychotherapists understand the importance of the physical body as well as the brain which is just part of it

[@BluesJesus1959]

@@joshchapman4753 for instance, PolyvagalTheory!

[@violetszilvas9938]

i would like to start a FB group that discusses Andrew's protocals as they apply to psychotherapy and psychology, among other things. Would you be interested in joining?

[@violetszilvas9938]

@@joshchapman4753 would like to start a FB group that discusses Andrew's protocals as they apply to psychotherapy and psychology, among other things. Would you be interested in joining?

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Holy shit this is the podcast of the future. And this guy is gonna steal the hearts of all of our gfs at this rate. He’s checks every damn box I can think of.

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Totally stole mine

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He is such a dream

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AGREED!!!

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@@memastarful I agree

[@kingakorska]

I listen to these podcasts as a lullaby before sleep as in my timezone they are released in the evening. But if I fall asleep halfway through I re-listen on the following day, make no mistake. How nerd is that? :) Thank you Dr. Huberman, you're a star.

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omg i do the same thing!!!

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@@violetszilvas9938 Hello fellow nerd

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@@violetszilvas9938 er, where?

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Brought an icepack to the gym today and hit several volume PRs on my benchpress. This man is giving us an invaluable tool kit. I think a month on social interaction/ interpersonal relationships would be outstanding and beneficial on the societal level.

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Great to hear and yes, count on it.

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how doesnt it melt ?

[@huberfan7]

it does after a while haha, but it works for a good couple dozen sets@@LSOeaDASJD

[@s.s.tillmanesq.305]

​@@LSOeaDASJDdepending on the brand, most ice packs use a gel thats frozen and takes many hours to go from frozen back into the jelly state . YEti makes a block pack like an ice cube, but it has blue liquid that stays frozen for about 6 hours.

[@joonwonseo425]

Thank you, professor Huberman! I am a Ph.D. student majored in biomathematics! I really learned a lot(especially your incredible presentation skill of combined research and ideas!) from this podcast! this podcast is really valuable! Thank you again, professor!

[@andrewconnor4429]

From your education then studying Lisa Feldman Barrett after your instagram live I have solved things I've been working 20 years to figure out, your basic knowledge of hormones and metabolism, and her theory about depression and a disorder of allostasis and metabolic cost and prediction, I'm holding onto my strategies and they are costly, so it snowballs under I crash and repeat, I need to put my hormones and metabolism first, and deal with what I'm trying to avoid, which is actually less costly to allostatic load and more manageable, this blew my mind and changed my life, honestly, my biggest problem for 20 years. Exited to get back into HIIT etc protocols with all this new info!

[@violetszilvas9938]

would like to start a FB group that discusses Andrew's protocals as they apply to psychotherapy and psychology, including depression and bipolar, among other things. Would you be interested in joining?

[@ryanesposito5780]

When are we getting “Dr. Andrew Huberman’s Protocols for Life “ a book of these wonderful podcasts.

[@RosyRosieRose]

Yeah, you want something, ask a busy person ;)

[@ryanesposito5780]

@@RosyRosieRose I’m sure if he a wrote book it would do quite well.

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I'd be happy to volunteer my time for such a project, to listen and summarize these golden knowledge nuggets!

[@RosyRosieRose]

@@ryanesposito5780 no doubt

[@RosyRosieRose]

@@Ahmad-ps9zh such a kind offer, uso!

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For medical students or graduates these podcasts are like a revision and a quick update on research. Best combination.

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You should know that watching you mindfully is transformative. This is honest.

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Huberman Lab has redefined how, why and what is creating content, and why there media is there. PURE SHARING OF HIGH QUALITY, RESEARCH BASED KNOWLEDGE. Thanks Prof. Huberman and KUDOS to Huberman Lab for providing this information.

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Dr Huberman you changing my life and the lives of my children and there children.

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Mr. Huberman, I can't express how much I appreciate your work. It's just mindblowing for me. I'm listening to your podcast all the way from Kyrgyzstan. Thank you very much!

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Honestly, Mr. Huberman I found you by listening to you on one of my favorite podcasters (rich roll), and I’ll be damned you started your own podcast a week later. I’ve been a listener ever since. Purely because of my love for health, well being, and learning. And I’ve watched your podcast grow over the last couple months and it’s been a pleasure to do so. It makes me so happy to see your views go up after a day of being out there because I know people are becoming informed and being giving the type of control that they should be taking over their own lives, and well-being. I share your ideas with the people I love and I understand myself, and those around me much better because of the things you teach about in your podcast. Thank you, from the bottom of my heart, and from those around me as well 🤓 I’m looking forward to the monthly newsletter!!!

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Willpower in simple words 54:26. Healthy heart 💓 57:03 1:17:01.

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I love this because as a person not well versed in science I can still consume your content because you can break it down for it to be easier to consume for the average person because I’m just an athlete trying to be great by watching your podcasts

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this

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This is the priority 1 podcast now because it's incredibly useful.

[@SirUncleCid]

"Did he look like a handsome soldier? Huberman looks like a scientist in a Marvel Comic's movie" - Joe Rogan

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When did he say this haha?

[@SirUncleCid]

@@spookyethan4877 The last jre with Duncan.

[@winbalingit8502]

I think he has a Jonny Cash of neuroscience vibe going!!!🤔 I totally dig his jam!!!💃🏽😂✌🏽

[@noraN33]

I laughed so hard when he said that... Not because it was funny but because I knew exactly who he was talking about before mentioning his name 😂

[@80Mviews.]

Yes !!! He was in the military before

[@redbaron1006]

Absolute best internet/podcast content bar none. I mean this content is epic, I listen every week, have recommended it to everyone I know. I cannot say enough. Thank you Andrew for providing wonderful info in such an educational way that never wastes my time. Thanks for not talking down to us and for crafting it in such an easily digestible manner. I appreciate you!

[@MissDeeeeeedee]

I count my swim strokes. I count to 8, breathe at 4 and 8 and start over. Like a metronome. It gets me in the zone. In a trance almost. When I sprint, I still count to 8 but breathe every two. It keeps me going.

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Yes I agree ....I'm a drummer....that instrument is physical and mental....and I carry that understanding to other activities

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I run and will shift from in for 4, out for 4, to in for 3 out 4, and so on. Total trance. Its awesome for hill training.

[@ratunkuuu]

i havent watched it yet, but i wanted to share my amusement of seeing this title in the light of the kecture lengh increasing in the last weeks.

[@mimozelladrovci9104]

Exactly what I was thinking 😄 Where are the 90 mins cycles??

[@marthahorton5350]

Lol

[@bellydancerize]

hahahahah, i thought so too, man, threw me off. its not easy to focus for that long lmao

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thank you! I have ADHD and your videos already changed so much in my life and I already know that this video will bring some good too! I'm really grateful for what you do, you are awesome!

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I really love listiening to this podcast while I work.

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This podcast has changed my life

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Listen to this on my morning walks & runs 🌞 perfect start to the day always!

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you are legend andrew huberman!!!!!!!!!!!!!!!!!!!!

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!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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I've never hit rewind as many times in a podcast ever .

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Huberman Monday is also Huberman Tuesday. As someone whose brain has long passed the ´easier learning stage' . . .I´m here for a 2nd dose. Haha.

[@MrJamesdryable]

I'm currently taking a month off watching KZbin videos, but for this I will make an exception.

[@BenfromFlux]

Ha, same here!

[@kingrey2906]

That´s what I said about drinking alcohol, the exceptions being when I go out. . . .

[@BenfromFlux]

@@kingrey2906 a good rule. I made a similar rule after drinking more than I should (before it became a problem) last year.

[@marthahorton5350]

Like paramore's song 😁 "You are the only exception 🎶...

[@samp.a.3445]

Getting those planks in now. Oddly enough..did a set on Sunday/Funday while listening to Chris Voss... had'not done in a year or so. Something is in the air. Thnx Dr Huberman

[@allall8695]

"How am I supposed to do that?"

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@@allall8695 you're right, lol

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@@samp.a.3445 "That's fair" #vossroleplay

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This man should have 100M subscriptions. Mankind needs this.

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You are amazing, everything you do is amazing. You must love us. We are the most phenomenal community on KZbin.

[@marthahorton5350]

❤

[@betostunt]

I am an aeronautical engineer, but can't stop watching Huberman's podcast. And it is already provoking a tiny desire of a career change... During my workout program or Football practices, I suddenly remember one of the concepts here learned and begin to apply it deliberately. It is awesome! Thanks professor!

[@travisn346]

I left my career in aerospace engineering. Too much passion about the human brain and too much curiosity. Now I need to find out how to start over.

[@betostunt]

@@travisn346 great to know that! Since you are an engineer, I am sure you're gonna succeed on your next endeavor, after all an engineer is a problem solver by nature.

[@selfhelpchampion9664]

Every week, I feel like reading a book. I have no words to thank you for introducing NSDR. After lunch, I am going to do 10 minutes NSDR to reset my brain🙏🙏

[@alexiscostoulas]

The repeat button is on for a week :) And then every week. :) I need a lot of repeats to digest every ounce of information. Thank you for the incredible content. No question the best podcast for human performance out there. Again, thanks for the incredible free content :)

[@KarlSterling]

In my opinión - this is THE BEST PODCAST EVER! How is it possible that ANY knucklehead could POSSIBLY dislike what Dr. Huberman shares with us? Love this podcast more than any other podcast ever

[@shakazuluzone]

Andrew just brings it week after week. I can barely keep up. One podcast that does it all.

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I never thought a science podcast could somehow become my singular favorite. But here I am sipping maté (thanks to Dr. Huberman), and feeling a lot better on many dimensions. Thank you!

[@imm0rtalitypassi0n]

-Your interactions with Costello are getting more and more adorable. -That urine science anecdote, etc was pretty amusing.

[@DisnStukKk]

Yip - Costello is a huge contributor for a persona who basically sleeps all the time!

[@imm0rtalitypassi0n]

@@DisnStukKk haha, quite. Perhaps the world can't handle the full scope of Costello's greatness, hence the gods keep him mostly sleeping.

[@AD-ir9jw]

YOUR PODCASTS ARE MY FAVOURITE THING HERE! Thank you so much for all the insight!

[@cathypaz3555]

Ive started working out consistently about a month ago and these podcasts keep me motivated. Thank you!

[@DisnStukKk]

Dr Huberman, I don't know if this is the effect you intend to have, but you have made me chuckle quite a bit in your podcasts! Your comment near 1h21m42s is yet another case where I had to laugh! The way you inflect : " You MIGHT...." BRILLIANT! ;-D

[@nicolasocialmedialookupear310]

12:56 Hi ✍️“Swiftly the brain becomes an enchanted loom, where millions of flashing shuttles weave a dissolving pattern-always a meaningful pattern-though never an abiding one.” Sherrington. Novelty is indeed key. I LOVE movement most times. Pre and post endurance tending with a massage gun for percussion therapy over recent months and now to provoke more flexibility. So, excited to play with some of these given protocols. Ty for your general joy and efforts, I hope you stay liquid and always have sky overhead. Cheers! ☕

[@mxcage]

Mind Blown. I cannot believe that this type of dense podcast was available in today's content market. Well as an 18 years old, I have a lot to find out! Thank You Dr. Andrew!!

[@peaklife8047]

Monday Grand Rounds with Huberman and Costello ✔️💯

[@jodieaustin4245]

I'm watching this while working, and my brain is cutting in and out and it's making me laugh because when my brain switches back in, you're explaining why it switches out in the first place

[@emaanrana25]

This may be my favorite episode so far. I find myself coming back to it time and time again. Learned a lot of good stuff from this one.

[@thehumanisalive]

Access to science and analytical information should not be an elitist’s privilege! Thank you for making such extensive knowledge easily accessible. You are much appreciated

[@TheEtrepreneur]

again, like, Then listen. Editing: the mechanism of "quitting" super cool, nothing is mental nor "physical" but Neural! It's hyper stimulus to the hypothalamus (just babbling here) due to high-quality content consumption dangerous? That will require an episode. Huberman is on fire!

[@isabelleebel8552]

Another great podcast! Thanks so much for sharing your knowledge with all of us! Love your comments about Costello whom we all can tell is more then precious to us. He really snored himself into our hearts as well!My Favorie Quote from this Chapter: „Channel your inner Costello“. Loving it!

[@scottymaczayda9531]

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.

[@moij5962]

WOW Amazing🎉🎉🎉🎉

[@Xauronek]

Andrew! You are exactly what modern world needs! You are the education worth more than the 13 years of school education i got! Thank you! Keep doing the gods work! If i could afford it i would donate but i literally have 500$ to my name. When I earn more i'll be sure to make you know, also recommending your content to all the friends i know.

[@jjuniper274]

This gets me motivated. Thank you Dr. Huberman. May your world be blessed.

[@ES-ex5it]

Loved this episode! (yes, I think that about every episode) But this one in particular was extremely helpful on how to best optimize my activity according to my specific goals. One thing that particularly stood out is the fact that athletes are now using this "non sleep deep rest" after training. And it reminds me how after every yoga practice, you lie in Savasana and do just this! (a lot of times is yoga nidra and/or deep breathing exercises) And this type of rest after activity has been part of the yogic tradition for thousands of years! Also, I have to say: I love the website! I take notes from all the episodes. But having the content one click away in such logical, intuitive format is invaluable. Thank you so much for these resources!

[@ShinobiVuDU]

So happy to see you've surpassed 250k subs! This content is life changing Huberman! Thank you a million times!

[@cassandrabrecht8974]

I broke a record with 10 pages of notes for this one!

[@sanukunal]

He has also said that he has a bunch of PDFs and notes on these on his website.

[@christinley5213]

Thats the best way to learn.. take notes:) so much info here lol

[@christinley5213]

If i had notes to show i would... i listen at wrk and usually multiple times to try to catch the plethora of info lol:)

[@rakeskumarr8831]

Can you share me

[@renaudlevasseur8327]

Taking notes isn't the best way to learn. Active listening, trying to understand the concept, then after writing down everything you remember, going over and see what you missed and wrote it down. Next time try to remember as much as possible record yourself or wright down trying to explain it with your own words and then look back at your notes to see what you didn't get.

[@gaurabacharya4313]

I appreciate the clarity and depth this podcast has for topics that are widely talked about but not very well understood or explained. This podcast is a gem!

[@starship3812]

Saala india ke loog hr jagah hai. Purey internet pey

[@CalmVibesVee]

Going to be taking notes from this class for awhile. I’m so grateful you are generous with teaching us. Thank you Doc! 🙏🏼 I’m trying to recover my brain after a horrible dark season with sibo dysbiosis. This episode is amazing.

[@SamuiTh-fv8yx]

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.

[@ferniecat]

This is true. I’ve realized that yesterday, you do need all three components of oxygen,willingness,and energy. Focus and determination. There’s so much that falls under the word “ Discipline”. Which once you have a grasp ,there’s no stopping.

[@peter-johnsmit3744]

This series is a game changer, and this episode so valuable for anyone training or interested to start training. So good I listened to it twice.

[@shellytanner]

How was the game changed?

[@Dani-jo9yr]

I can’t praise this man more even if I try… just astonishing knowledge and delivery of the presentation 💪💜

[@leonelgiron87able]

I’ve been listening to every episode available. I’m so grateful I found your channel. So much valuable information in every episode.

[@pamelapollock7330]

Huberman Lab are the best podcasts ever!! Thank you for your kind generosity in sharing all the information. This information is so helpful I listen to them twice sometimes three times.

[@shaunnamcintyre]

This summed up my B.S degree in Kinesiology in a matter of two hours rather than 4 years hahaha, Just so informative and to the point, I so appreciate this podcast!

[@breenaxie4672]

Please don’t hesitate to throw bunch of science terminologies on us, we can handle it! Just love each single episode of your podcasts. Watching it from China!

[@breenaxie4672]

Second thought, maybe a list of key words would be beneficial for studious people? 🙂

[@hubermanlab]

Noted. Will do! Thank you.

[@Carmen88888]

Every topic is interesting and relevant to this 41 year old gal who can no longer take her physical and mental stamina for granted. Thank you Andrew!

[@katalinhalom7960]

... and to this 75 year old gal too!

[@samp.a.3445]

Dr Andrew rock'in Mondays... looking into those glasses.

[@williemixco5717]

I had a great weekend...did "the Costello" all day yesterday...feel great today! 😀

[@hubermanlab]

Love it! Costello approves.

[@marthahorton5350]

😄

[@tonycash7928]

I have watched all off these podcasts and this is my favorite one for SURE. Thank you Andrew Huberman!!!

[@makingsenseoutofnonsense1860]

Amazing human. Your love for Castello alone put you up there with the enlightened....

[@dominiquesmith9652]

Learning about the pace and how it triggers that extra energy is fascinating, plus the relaxation and its purpose. It's kinda like in boxing, when you want to pressure someone into a trapping situation. There's a level of focus (flow, for me) needed to execute the situation to hit and not get hit, but you can only do it for so long without gassing out hence the relaxation technique (breathing, footwork, shielding, framing, etc) to maintain energy and explosiveness throughout the rounds.

[@michaelgtz4873]

I have watched the first 5 podcasts and then tested the knowledge in the field. Initial state: I am 36, male, work as a programmer, learn a lot and constantly, also after work. Workout at home (fitness, weights) 2x week, sometimes go for a run but I am too lazy for that one to be regular. 2 meals (big amounts of carbs) & at least 7 hours of sleep daily. Problem: progressive overload => decreasing performance, neglected sports, progressive laziness. Expected results/Target state: "Fresh brain" - better focus, analytical thinking, mental performance; "The warrior spirit" - calm and efficient psychological state, better problemsolving capabilities; Better physical "freshness" and wellbeing. Measures taken: Every morning just after waking up setups, push-ups, squads- 50 of each, then go outside for 5 min, no breakfast, for lunch salad, nuts, red meat or red fish, carbs for supper. 10:30 PM - 6:30 AM bedtime. First results: were noticeable immediately. Fresh brain and warrior spirit at least. But after few weeks I've started to get short headaches. In response to that I 1) have dropped the morning exercises, but kept going outside after waking up. 2) started doing stretching sessions before going to sleep. Basically stretching all my muscles, in particular the neck and legs are very important. Sort of yoga-like, but just simple stretching exercises 2 min for each. The main goal here is to improve blood circulation. Meanwhile (few months later) I can sign a significant improvement in all target state areas, no headaches so far. Still too lazy for running though. Hope you find it interesting and thank you, Dr. Huberman

[@AlexsSeasonalKitchen]

Loving the content. Feeling the need to rewatch and take notes. I appreciate the time and effort you put into these!

[@bobthemadmonkey]

This is possibly the most enlightened episode of this show. It made me think completely differently about training. Whatever you were on for this episode keep it up. Amazing Andrew and team

[@matthewanning9252]

I think the only way I can wean myself off this podcast is to be given a search transcription of every episode ❤️

[@AndertoonAndertoon]

Someone rigged an AI up so you can do that very thing google it and it should come up

[@juggadaaku4219]

The new ai tools for the win! You can set up a pipeline that takes in the KZbin link and gives out a word or text doc with the transcript!

[@motihazani]

i would like to thank you for all the effort that you put into these podcasts. i have been listening few times to some parts of this one, and i always learn somthing new. you serve as a row model for me of how to bring good things to this world. thank you.

[@LoveLife-gv8jg]

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

[@mystijkissler8183]

Class, you're about to embark on Huberman's journey. Straight from the man's heart/mind, he shares in depth knowledge to increase mankind's quality of life, which is evident within his presentation style and quantity of content in each video. Andrew is fricken awesome through and through. How do you say thank you?

[@lesliehiles3122]

The answer will be spiritual waiting listening practicing will come to all who desire the future

[@eutectics]

I'd love to hear you talk about runners high (what's going on in the brain, long term benefits ect). Loving the podcast!

[@andrewandersonbmx7009]

Sir, you are serving the world well with all this information. I have listened to David Sinclair’s talk with Lex and think you should talk to David as well. Thank you once again

[@hubermanlab]

Just saw him today!

[@Tactical870Guy]

Love the podcast Dr. Huberman! Exercise and endurance training has been helping me through my PhD work in chemistry and this series in particular has been a great help. Thank you!

[@ayacabrera]

Thank you for this extra episode on physical performance! This is incredible! 🖤

[@xyresic99]

Thank you for making this podcast, the manner in which you explain and structure the content is excellent. It has helped me immensely.

[@erlainebraganza2165]

Dear Dr Hubberman, Thank you from the bottom of my heart. Another Great episode! I love it here in your lab! Grateful. 💗

[@igorvolkov6396]

The question of endurance highlights sophisticated philosophy of our body. Of course, energy and chemicals required for normal operation are important, but before that, you hit another obstacle - protective gear of the nervous system. Again, neurons also consume energy, but they shut down operation before this limit is reached. Laziness is really not a pure defect. It protects us from overwork and burnout. What is needed, not get rid of laziness but fine-tuning to work longer. This is especially clear for top athletes. Oftentimes they damage themselves without hitting something or cutting a muscle. Just because they perform on the edge or grew that muscle too strong. Very informative review, only need to highlight a key point. 54:36 I also want to underscore this. When you are going to endure, don't overthink about it. You burn resources needed for the main activity. Just decide yes or no. All in all, we have the whole of 3 levels of processes: 1. Muscular endurance. 2. Mental fatigue. 3. Drive drop when your neurons are not exhausted. Just switch off as a protective measure.

[@jahaman01]

Hello Mr. Huberman, thank you for all your work and great explanations. Is it possible to make a series (or one video) about "the best setup for learning/studying"? Food, mood, temperature, environment, time, techniques... Also if there are some differences between men and women, young and old, video versus books, ... Thank you and have a nice day. K

[@CMartinSalomon]

Dr. The clarity of your explanations are very useful for wide audience... Please keep on sharing your knowledge... @CMartinSalomon from Argentina.

[@akc5612]

Thank you Mr. Huberman for sharing such an exhaustive work on endurance & particularly associating it with neuroscience.

[@jamesoconnor9452]

The depth and range of this man’s knowledge is astounding.

[@clarehutchy37]

I’m sure my uni would welcome one of your lectures! I tell most of my clients (who are students) to watch your podcasts

[@virgeleyp.4040]

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

[@Yulfi]

Quick testimonial-I’ve been running, boxing, and doing resistance training for the past year. I’ve lost 60lbs, gained a few more pounds of lean muscle, and my heart rate ranges from 44BPM to 202BPM depending on whether I’m resting or engaged in intense exercise; when I’m on an easy ten-miler, my average heart rate is around 137BPM at a 10’17” pace. I have much more stamina now, I’m faster, stronger, and have noticed a significant improvement in my mental clarity. Andrew is speaking the truth here like he always does in these videos👏🏽👏🏽👏🏽🤙🏽💪🏽