
Huberman Lab
Scicomm Media
Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Categories: Health
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This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing (00:07:30) Tool: “Exercise Snacks” (00:14:21) Momentous, Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) AG1 (Athletic Greens) (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol (03:14:02) Anerobic Capacity, Training Progression (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Previous episodes
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122 - GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat Wed, 01 Feb 2023
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121 - Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity Mon, 30 Jan 2023
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120 - GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles Wed, 25 Jan 2023
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119 - How to Optimize Fertility in Males & Females Mon, 23 Jan 2023
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118 - GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness Wed, 18 Jan 2023
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117 - Rick Rubin: How to Access Your Creativity Mon, 16 Jan 2023
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116 - AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More Fri, 13 Jan 2023
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115 - Developing a Rational Approach to Supplementation for Health & Performance Mon, 09 Jan 2023
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114 - Dr. Sam Harris: Using Meditation to Focus, View Consciousness & Expand Your Mind Mon, 02 Jan 2023
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113 - Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others Mon, 26 Dec 2022
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112 - The Science of Creativity & How to Enhance Creative Innovation Mon, 19 Dec 2022
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111 - LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in New York, NY Wed, 14 Dec 2022
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110 - Dr. Kyle Gillett: Tools for Hormone Optimization in Males Mon, 12 Dec 2022
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109 - AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More Thu, 08 Dec 2022
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108 - Using Caffeine to Optimize Mental & Physical Performance Mon, 05 Dec 2022
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107 - Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive Mon, 28 Nov 2022
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106 - Dr. Chris Palmer: Diet & Nutrition for Mental Health Mon, 21 Nov 2022
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105 - Science-Based Tools for Increasing Happiness Mon, 14 Nov 2022
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104 - LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA Wed, 09 Nov 2022
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103 - Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle Mon, 07 Nov 2022
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102 - AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More Wed, 02 Nov 2022
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101 - How Meditation Works & Science-Based Effective Meditations Mon, 31 Oct 2022
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100 - Dr. Eddie Chang: The Science of Learning & Speaking Languages Mon, 24 Oct 2022
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99 - Fitness Toolkit: Protocol & Tools to Optimize Physical Health Mon, 17 Oct 2022
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98 - Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring Mon, 10 Oct 2022
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97 - The Effects of Cannabis (Marijuana) on the Brain & Body Mon, 03 Oct 2022
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96 - Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating Mon, 26 Sep 2022
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95 - Nicotine’s Effects on the Brain & Body & How to Quit Smoking or Vaping Mon, 19 Sep 2022
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94 - Dr. David Anderson: The Biology of Aggression, Mating, & Arousal Mon, 12 Sep 2022
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93 - Focus Toolkit: Tools to Improve Your Focus & Concentration Mon, 05 Sep 2022
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92 - LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR Wed, 31 Aug 2022
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91 - Dr. Erich Jarvis: The Neuroscience of Speech, Language & Music Mon, 29 Aug 2022
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90 - What Alcohol Does to Your Body, Brain & Health Mon, 22 Aug 2022
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89 - LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Seattle, WA Wed, 17 Aug 2022
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88 - Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity Mon, 15 Aug 2022
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87 - Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing Mon, 08 Aug 2022
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86 - Dr. Emily Balcetis: Tools for Setting & Achieving Goals Mon, 01 Aug 2022
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85 - The Science & Treatment of Bipolar Disorder Mon, 25 Jul 2022
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84 - Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving Mon, 18 Jul 2022
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83 - Optimize & Control Your Brain Chemistry to Improve Health & Performance Mon, 11 Jul 2022
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82 - Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools Mon, 04 Jul 2022
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81 - The Science & Treatment of Obsessive-Compulsive Disorder (OCD) Mon, 27 Jun 2022
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80 - Ido Portal: The Science & Practice of Movement Mon, 20 Jun 2022
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79 - Improve Flexibility with Research-Supported Stretching Protocols Mon, 13 Jun 2022
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78 - Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges Mon, 06 Jun 2022
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77 - The Science & Process of Healing from Grief Mon, 30 May 2022
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76 - Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools Mon, 23 May 2022
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75 - Understand & Improve Memory Using Science-Based Tools Mon, 16 May 2022
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74 - Understanding & Controlling Aggression Mon, 09 May 2022
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73 - Dr. Rhonda Patrick: Micronutrients for Health & Longevity Mon, 02 May 2022