How To Build Endurance In Your Brain & Body | Huberman Lab Podcast #23

The video titled "How To Build Endurance In Your Brain & Body | Huberman Lab Podcast #23" discusses various aspects of endurance training for both the brain and body. It emphasizes the importance of understanding fuel utilization, hydration, and the role of different components such as neurons, muscles, blood, heart, and lungs in building endurance. The video provides protocols for building muscular endurance, long-duration endurance, anaerobic high-intensity interval training, and aerobic high-intensity interval training. It also explores the effects of resistance and weight training on brain function, the strength-endurance tradeoff, and the role of breathing techniques in optimizing performance. The video discusses the benefits of hydration, the use of alternative fuel sources, and the importance of recovery strategies such as cold exposure and parasympathetic down-regulation. It also touches on the role of the visual system in endurance and provides programming examples for concurrent training. The video briefly mentions the use of supplements such as caffeine, magnesium malate, beet powder, and beta-alanine.

Introduction

The Huberman Lab Podcast is introduced in this video, where the host, Andrew Huberman, discusses science and science-based tools for everyday life. The podcast aims to provide free information about science to the general public. The video mentions the podcast's sponsors, ROKA glasses and InsideTracker, and briefly explains their benefits. ROKA glasses are praised for their design, comfort, and optical clarity, while InsideTracker is introduced as a personalized nutrition platform that analyzes blood and DNA data to provide actionable insights. The video also promotes Athletic Greens, an all-in-one vitamin, mineral, probiotic drink, and provides a special offer for viewers to try the product.

Why Everyone Should Train Endurance

Endurance training is crucial for physical performance and overall health. It is not limited to long-distance activities like running or swimming. Understanding how our body and brain utilize fuels is essential. There are four types of endurance. Hydration plays a significant role in performance, and proper hydration is crucial. The video provides scientific information and practical protocols for training endurance.

All Episodes Now Searchable at hubermanlab.com & The Neural Network

The Huberman Lab Podcast episodes are now searchable on hubermanlab.com. Users can find specific episodes based on topics of interest. The website also offers the Huberman Lab Neural Network, a free resource that provides monthly email newsletters with protocols and scientific information. Users can stay updated on live lectures and other resources on the website. Follow Huberman Lab on Instagram for further announcements and protocols.

How To Maintain Muscle

To maintain muscle strength and size, it is important to perform at least five sets of resistance training per muscle per week. Failure to do so can result in muscle loss over time. Resistance training is crucial for both immediate and long-term health, including brain health. The previous episode provides details on sets, reps, proximity to failure, and the order of cardiovascular and weight training.

Key points:

Perform at least five sets of resistance training per muscle per week
Failure to do so can result in muscle loss over time
Resistance training is crucial for immediate and long-term health, including brain health
Previous episode provides details on sets, reps, proximity to failure, and the order of cardiovascular and weight training.

Endurance: It’s Not What You Think, Crossover With Brain Function

Endurance refers to the ability to engage in continuous exercise or effort.
Engaging in endurance training or physical activities can have a positive impact on mental performance and long-term effort.
Cardiovascular and endurance exercises are crucial for enhancing various aspects of biology in the body and brain.
Endurance training allows the brain to perform focused work and learning for longer periods of time.
The video provides protocols for building endurance.

Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones

The most profound aspect of the text is the discussion of energy production in the body and the importance of ATP.

Key points:

ATP is required for any activity that requires energy in the body.
The body can convert various substances into ATP, including carbohydrates, fats, and glucose.
Different fuel sources are used by muscles and neurons to generate ATP.
Phosphocreatine is the primary source for short, intense bursts of activity.
Glucose and glycogen from the liver are utilized as fuel sources as activity continues.
The body can utilize creatine, glucose, glycogen, lipids, and ketones as sources of energy to generate ATP.
These energy sources can be utilized regardless of one's diet or nutritional plan.
The body can extract energy from stored glycogen and fat, even in individuals with low body fat percentages.
The process of converting these fuels into ATP is essential for generating energy.

The Vital Need For Oxygen: But Why?

Oxygen is vital for our bodies to perform and sustain effort over extended periods of time.
It acts as a catalyst, enabling us to engage in activities such as running, swimming, or studying.

What Allows Us To Endure (Anything)?

Endurance is determined by factors such as willpower, fuel utilization, and specific neurons in the brain. The central governor in our brain decides whether we should continue or quit. The limiting factors on endurance can be addressed through training protocols. The relationship between motivation, fuel allocation, and endurance in both the body and the brain is explored.

The 5 Things That Allow Us To Persist/Endure & What Causes Quitting

The most profound aspect of the text is the five key components that allow us to persist and endure: neurons, nerves, muscle, blood, and the heart and lungs.

Neurons, nerves, muscle, blood, and the heart and lungs are the five key components that allow us to persist and endure.
The focus is on the role of these components in building endurance and the science behind it.
Dr. Andy Galpin, an expert in exercise physiology, provided valuable insights for the episode.
More detailed information can be found on Dr. Galpin's YouTube page and other literature.
The discussion begins with an explanation of how neurons work and sets the stage for further exploration of the topic.

Why You Quit: It IS All In Your Mind

The most profound aspect of the topic is that quitting is primarily a mental phenomenon, influenced by our perception of progress and the release of epinephrine in the brain.

Key points:

The experiment showed that the locus coeruleus neurons in the brain stem play a role in determining whether we quit or not.
Epinephrine is released by these neurons as a readiness signal for the brain during effort.
More epinephrine is produced when something stresses us out.
Manipulating the visual environment can trick us into thinking our effort is either allowing us to move forward or is futile.
Understanding the mental aspect of quitting is important in overcoming it.
Our willingness to continue or quit is mediated by events in our brain, specifically by neurons that encourage us to continue or shut things off.
Quitting is rarely due to our body quitting, but rather our mind quitting.
Pushing oneself to the point of injury is not encouraged.

The “90% Mental” Myth

Performance is not divided between mental and physical aspects
Thinking is governed by the physical processes of neurons in the brain
The division between mental and physical is irrelevant and misleading
Performance is 100% determined by the nervous system and neural activity
The debate about the proportion of mental versus physical is meaningless and unhelpful.

The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)

The critical need for carbohydrates and electrolytes (& sometimes ketones)

Neurons require glucose and electrolytes (sodium, potassium, and magnesium) to function and generate electricity. The sodium-potassium pump, fueled by ATP, is crucial for neuron firing. The brain's pH affects neuron activity. Carbohydrates and glucose provide energy for neurons, unless on a ketogenic diet adapted to using ketones as fuel. Ketones can also be used to fuel the brain. Muscle primarily uses the phosphocreatine system for energy generation.

Phospho-Creatine, Glycogen, pH, Temperature Is Key

Phospho-creatine and glycogen are crucial for fueling muscles during physical activity. Phospho-creatine acts as a short-lived fuel source, while glycogen serves as stored carbohydrate for energy. Muscle fibers convert their own carbohydrate into ATP for energy. pH and temperature also impact performance, with body temperature adjustments increasing work capacity. Optimal pH levels are important for peak performance.

Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity

The most profound aspect of using your blood, heart, and lungs to go longer, further, with more intensity is understanding the importance of blood glucose, fats, and oxygen as fuel sources for the brain and body during physical and mental activities.

Key points:

The heart plays a crucial role in moving blood and oxygen, providing more fuel for muscles and the brain.
The lungs are essential for bringing in oxygen and distributing it to various tissues.
Proper breathing is necessary for energy conversion.
Collaboration between neurons and muscles is required to generate effort, make decisions, and engage in physical and mental tasks.
The liver also serves as an energy source.
Endurance can be improved by optimizing factors such as nerves, muscles, blood, heart, and lungs.
Different types of endurance exist and can be achieved through specific protocols and scientific explanations.

An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)

The video discusses a review article titled "Adaptations to Endurance and Strength Training" which provides a comprehensive analysis of the scientific aspects of training adaptations. The review delves into various topics such as signaling cascades, genetic changes in muscles, and gene regulation. It is a valuable resource for those interested in the detailed mechanisms behind training adaptations.

The 4 Kinds of Endurance

The most profound aspect of the text is that there are four kinds of endurance - muscular, cardiovascular, respiratory, and mental - each requiring specific training protocols and utilizing different fuel sources.

Key points:

Endurance is important for the functioning of the body and mind, and it has longevity benefits.
The four kinds of endurance are muscular endurance, cardiovascular endurance, respiratory endurance, and mental endurance.
Each kind of endurance requires specific training protocols and utilizes different fuel sources.
It is not necessary to engage in long, intense workouts to build endurance.

Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience

Muscular endurance is the ability of muscles to perform repeated work over time without fatigue. It is different from cardiovascular endurance and focuses on the muscles themselves. Muscular endurance is beneficial for various physical activities and maintaining good posture. It can be trained by performing high repetitions of exercises. Military bootcamp style training emphasizes building muscular endurance. A good protocol for building muscular endurance involves exercises like push-ups, pull-ups, sit-ups, and running.

Protocol For Building Muscular Endurance. No Major Eccentric Component

To build muscular endurance without a major eccentric component, follow this protocol:

Perform three to five sets of 12 to 100 repetitions with rest periods of 30 to 180 seconds.
Use exercises like push-ups, planks, wall sits, and pull-ups.
Continue until failure or the inability to perform another repetition.
Avoid movements with a major eccentric component to prevent muscle soreness and damage.
Focus on mainly concentric movements and avoid slow lowering components.
Jumping and plyometric exercises are not ideal for building muscular endurance.
Isometric exercises like planks and wall sits are effective.
Long duration, low-intensity endurance work can improve muscular endurance.
Isolation exercises are less effective, while compound exercises like kettlebell swings are recommended.
Isometric exercises are a good option for building muscular endurance.

How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing

Building endurance in both the brain and body is the key to making muscles more resilient. The focus is on improving mitochondrial respiration, which is the ability of mitochondria to use oxygen to generate energy locally. Here are the key points to consider:

The goal is to improve mitochondrial respiration, not strength or power.
This type of training emphasizes the ability to endure and repeatedly contract muscles.
Avoid Olympic lifts to prevent injury.
Muscular endurance relies on neural energy and coordination between nerves and muscles.
Pushing the body to fatigue without proper skill or guidance can lead to injury.

Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement

Long duration endurance training involves activities lasting 12 minutes or more, such as running, swimming, and biking. The key to success is the efficiency of movement and the balance between muscular movement and fuel utilization. The body uses glycogen stored in the liver and muscles as energy during low-intensity activities. The mind also uses energy depending on willpower and effort exerted. Excessive rumination and decision-making can deplete cognitive energy. The ideal long duration effort should be one set lasting 12 minutes or longer. By engaging in activities like a 30-minute run, individuals can improve their capacity to repeat the performance while becoming more efficient and burning less fuel. This leads to improved endurance and overall health.

Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain

Training long duration endurance, such as steady effort for 12 minutes or more, can build capillary beds within muscles, increasing oxygen delivery and energy production. This type of training also helps build mitochondria in the muscles, improving endurance and energy utilization. Key points include:

Capillaries are tiny avenues that bring oxygenated blood to muscles and remove deoxygenated blood.
Increasing the number of capillaries enhances the availability of oxygen to the muscles.
Long duration endurance training, like running for extended periods, helps build capillary beds and mitochondria in the muscles.
Building capillaries and mitochondria improves oxygen delivery and energy utilization.
Regularly engaging in long duration bouts of effort improves endurance and makes sustaining the activity easier.

Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic

Two distinct types of high-intensity interval training: anaerobic and aerobic endurance
Anaerobic endurance involves training without oxygen, while aerobic endurance involves training with oxygen
Distinguishing between the two types of training is important for maximizing physical and mental benefits
Understanding the differences can help individuals build specific energy systems in their brain and body
Optimal cognitive performance and physical abilities can be achieved through targeted training

Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key

Anaerobic HIIT involves performing three to 12 sets of high-intensity exercises with a work-to-rest ratio of 3:1 or 1:3.
The speed of the repetitions can vary, but it is important to maintain good form.
Longer rest periods allow for more quality repetitions and reduce the risk of injury.
Building anaerobic endurance involves gradually increasing the number of sets and frequency of training.
The method of repeating 20 seconds of intense effort followed by 100 seconds of rest helps build anaerobic endurance.

Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization

High-intensity interval training (HIIT) is a powerful method for maximizing oxygen utilization, heart rate, and nerve-muscle energy utilization. It triggers adaptations in the body, such as increased mitochondrial respiration and the ability to use more oxygen. HIIT also enhances neuron engagement of muscles and increases capillary beds. By pushing through fatigue and repeating sets, neurons can access more energy and ATP, resulting in improved muscle energy utilization. This adaptation in mitochondrial function has carryover effects for other types of exercise. HIIT is not only effective for fat burning but also for building the capacity for short bouts of intense effort, which is advantageous in competitive or team sports with sprinting components. The training involves pushing breathing and oxygen utilization above maximum capacity without reaching failure, leading to adaptations in stroke volume and improved heart function. Breathing techniques during different protocols are important, and high-intensity aerobic conditioning is mentioned as the fourth protocol.

Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems

Aerobic HIIT training with a 1:1 work-to-rest ratio is an effective way to build endurance in both the brain and body. It improves ATP and mitochondrial function, engages nerve-to-muscle firing, and increases oxygen delivery to muscles and the brain. This type of training enables individuals to run longer distances, such as half marathons or marathons, even without specific training for those distances. Key points include:

High-intensity aerobic conditioning with a 1:1 work-to-rest ratio
Engages nerve-to-muscle firing and improves ATP and mitochondrial function
Increases oxygen delivery to muscles and the brain
Enhances overall heart function
Enables individuals to run longer distances, such as half marathons or marathons, without specific training for those distances
Recommended to do these workouts two to three times a week with at least 24 hours of rest between sessions
Concurrent training, combining strength training and endurance training, can be done with sufficient rest periods
Four types of endurance: muscular endurance, long-duration endurance, anaerobic high-intensity interval training, and aerobic high-intensity interval training
Among these, aerobic HIIT with a 1:1 ratio is considered the most effective.

Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume

Eccentric loading training, which involves high intensity aerobic and anaerobic conditioning, can lead to beneficial adaptations in the brain and body. This type of training increases heart rate and blood circulation, resulting in improved oxygen utilization in muscles. Additionally, the increased blood flow to the heart causes eccentric loading of the left wall of the heart, leading to enhanced cardiovascular function. This type of training is important for both athletes and non-athletes to improve brain and heart health.

Key points:

Eccentric loading training involves high intensity aerobic and anaerobic conditioning.
It increases heart rate and blood circulation, improving oxygen utilization in muscles.
The increased blood flow to the heart causes eccentric loading of the left wall, enhancing cardiovascular function.
This type of training is beneficial for brain and heart health in both athletes and non-athletes.

Eccentric loading of the heart, specifically the left ventricle, can lead to an increase in stroke volume. This means that the heart muscle becomes stronger and can pump more blood per beat. As a result, more fuel, such as glucose and oxygen, is delivered to the muscles, allowing for increased endurance and improved cognitive functioning. Regular aerobic exercise can lower resting heart rate and increase stroke volume, while high-intensity training can significantly increase stroke volume. This leads to improved performance and cognitive function due to increased vasculature, including capillary beds in the brain.

Key points:

Eccentric loading of the heart, particularly the left ventricle, increases stroke volume.
Increased stroke volume strengthens the heart muscle and allows for more blood to be pumped per beat.
More fuel, such as glucose and oxygen, is delivered to the muscles, improving endurance and cognitive functioning.
Regular aerobic exercise lowers resting heart rate and increases stroke volume, while high-intensity training significantly increases stroke volume.
Improved performance and cognitive function are achieved through increased vasculature, including capillary beds in the brain.

Exercise that involves eccentric loading of the heart, such as endurance training, can improve brain function by increasing blood flow and delivering more glucose and oxygen to the brain. This not only benefits areas of the brain that support respiration, focus, and effort, but also enhances overall brain function.

Key points:

Exercise involving eccentric loading of the heart improves brain function.
It increases blood flow and delivers more glucose and oxygen to the brain.
This benefits areas of the brain related to respiration, focus, and effort.
Overall brain function is enhanced through this type of exercise.

Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?

Resistance and weight training can have positive effects on brain function, although there have been fewer studies on this compared to other forms of exercise. Endurance work, particularly high-intensity and long-duration training, consistently shows positive effects on brain function. These effects are not due to the addition of new neurons but rather the delivery of substances like IGF-1. Resistance and weight training can benefit the brain by promoting the development of microvasculature and delivering nutrients to neurons. Lack of oxygen can lead to ischemia and micro strokes, so intense exercise that increases heart rate and breathing can improve brain function. High-intensity aerobic conditioning can also improve endurance and is compatible with resistance training.

The Strength-Endurance Tradeoff; How Long to Wait Between Workouts

The strength-endurance tradeoff and optimal time between workouts:

Training for strength with heavy weights and longer rest periods leads to greater strength gains compared to training with lighter weights and higher repetitions.
Concurrent training is possible with a gap of 4 to 6 hours or ideally 24 hours between workouts.
The carbon dioxide tolerance test can determine recovery, with a slow controlled exhale of 60 seconds or longer indicating recovery.
One to two full rest days per week are recommended, depending on individual recovery abilities and training intensity.
A slow exhale time of less than 60 seconds suggests the need for more recovery.
Building endurance in both the brain and body is important.
Assessing recovery and considering other factors determine the frequency of training.
Insights on delivering more energy during workouts are provided.

Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears

The importance of breathing during endurance, explosive, and weight training is discussed in the video. Key points include:

Proper oxygen and carbon dioxide ratios are crucial for optimal brain and body function.
Nasal breathing is recommended as it is more efficient and helps prevent infections.
Exhaling through the mouth is necessary during high-intensity training for a stronger release of air.
The concept of a gear system is introduced, with nasal breathing considered first and second gear, and mouth breathing incorporated in third, fourth, and fifth gear as intensity increases.
During maximum effort, the focus is on completing the work safely, regardless of whether breathing is through the nose or mouth.
The use of intercostal muscles and ribs in breathing is mentioned.

Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful

Warming up the intercostals and diaphragm before endurance work improves breathing efficiency and oxygen delivery to muscles.
Diaphragmatic breathing involves the belly moving out when inhaling and expanding the intercostals to raise the ribs.

Increasing Motivation & Adrenaline

Deep breathing exercises can increase motivation and adrenaline levels.
Raising the chest while breathing deeply delivers more oxygen to the body.
This technique improves physical performance.
It can be used as a warm-up before training or physical activities.

Eliminating the “Side Cramp” With Physiological Sighs

The sensation of a side cramp during endurance exercises is often a referenced pain from the phrenic nerve that innervates the liver.
Deep breathing, specifically a double inhale and exhale, can increase the action potential sent from the phrenic nerve to the diaphragm, relieving the side stitch.
Warming up the intercostals and diaphragm before exercise can help prevent side cramps.
Strengthening these muscles is important in preventing the occurrence of side cramps.
Diaphragmatic expansion and chest lifting are key techniques to eliminate side cramps during exercise.
Maximizing oxygen delivery to the body is crucial in preventing side cramps.
A useful tool can aid in the process of maximizing oxygen delivery during exercise.

Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use

The most profound aspect of the text is how to access alternative fuel sources to build endurance in the brain and body.

Key points:

Hitting the "wall" during intense physical activity may be due to neural or fuel-based factors.
Understanding how different muscle fibers use energy can help tap into alternative fuel sources and push through fatigue.
Increasing speed during exercise can shift muscles and nerves to utilize a separate fuel source, such as the phosphocreatine system or a combination of lipids and carbohydrates.
Elite athletes rely on carbohydrates and ingest ketones during races to optimize their fuel sources.
Ketones can be a quick form of energy and can be used in combination with carbohydrates during long bouts of effort.
The body is accustomed to using multiple fuel sources, such as fatty acids and carbohydrates.
Accelerating during exercise allows the body to tap into new fuel sources or combinations of fuel sources.
Hydration is important for endurance-type work.

Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink

Hydration is crucial for physical and mental performance.

Key points:

Neurons require water and electrolytes to function properly.
During exercise, we can lose significant amounts of water.
Losing 1-4% of body weight in water can decrease work capacity by 20-30%.
Clear urine does not always indicate proper hydration.
Simply urinating into water is not sufficient for assessing hydration.
Hydration is important for endurance in both the brain and body.
It is necessary to replace lost water and electrolytes during exercise.
Overhydration can lead to electrolyte imbalances and be fatal.
The amount of water needed depends on factors like body size and environmental conditions.
It is recommended to replace lost water before work capacity is significantly reduced.

“The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training

The Galpin Equation is a formula developed by Dr. Andy Galpin to determine fluid intake during exercise. It states that you should drink your body weight in pounds divided by 30 ounces every 15 minutes of exercise. However, this amount may vary based on factors like sweat rate and hydration level. Gastric emptying, the process of moving water and electrolytes from the gut to the bloodstream, can be hindered during high-intensity training but can be improved over time. Training your body to consume fluids during intense workouts is important for optimal muscular and brain performance. To adapt hydration mid-training, start by sipping small amounts of fluid and gradually increase intake to avoid discomfort or disruption.

Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training

Exposure to ice baths and cold showers can reduce inflammation, aiding in recovery. However, it is recommended to wait at least six hours after training before taking an ice bath to avoid hindering strength and hypertrophy adaptations. Cold exposure after endurance training can improve mitochondrial density and respiration, aiding in recovery. It is advised to have at least one full day of rest each week, and for some individuals, two days may be necessary. Sleep and nutrition also play crucial roles in maximizing recovery.

Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training

Parasympathetic down-regulation after training can accelerate recovery and allow individuals to return to work more quickly.
Engaging in slow nasal long exhale breathing or zoning out for 5-20 minutes helps quiet the release of epinephrine from neurons in the locus coeruleus.
This promotes a state of relaxation and enables faster recovery.
Taking just five minutes to engage in downregulation breathing can improve performance, allow for more work over time, and enhance overall well-being.

Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing

The visual system plays a crucial role in endurance and pacing during physical activities. By leveraging the visual system and focusing on landmarks, individuals can enhance their endurance. Here are the key points:

Pacing, maintaining a consistent speed, is often aided by visual cues like a pace car or runner.
Visual aids are not allowed in many competitions as they can affect race times.
Focusing our eyes on a specific point triggers neural circuits in the brain that increase alertness.
Panoramic vision induces relaxation, while focusing on landmarks increases effort.
Leveraging the visual system can reduce mental fatigue and increase work output.
Having a visual pacer, like a person or object to follow, enhances performance.
Skilled athletes can create a mental pacer to optimize their performance.
Focusing on milestones or landmarks during endurance exercises improves performance.
This technique is particularly effective for outdoor exercises like running or swimming.

The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine

The physiological basis of accessing an "extra gear" or a "kick" in our brain and body is explored in this video. The speaker discusses how setting specific milestones triggers the release of epinephrine, leading to neural firing and the ability to access additional resources and generate intense effort. The nervous system plays a crucial role in enabling us to tap into these deeper resources.

Programming Examples; Concurrent Training

Concurrent training involves combining different types of exercise such as endurance, strength, and flexibility. The video provides three protocols for combining these workouts, based on scientific research. These protocols serve as a useful guideline for individuals to start or continue their training. The video also briefly mentions the topic of supplements, specifically creatine.

Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine

Caffeine improves endurance and power output
Magnesium malate reduces muscle soreness after intense workouts
Beet powder and beet juices increase nitric oxide, promoting vasodilation and blood flow during endurance exercises
Beta-alanine may cause a tingling sensation under the skin
Supplementation varies greatly among individuals