In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort. Episode show notes: https://go.hubermanlab.com/PH5df16 Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/VQLU7gpk_X8 Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Timestamps* 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:17:14 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:21:07 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:27:47 High-Intensity Aerobic Endurance, Adaptations 00:30:06 Brain & Body Adaptations, Heart 00:33:57 Hydration, Tool: Galpin Equation 00:35:38 Supplements, Stimulants, Magnesium Malate 00:36:27 Recap & Key Takeaways #HubermanLab #Science #Health #Endurance Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer