Can Andrew Huberman’s Diet Routine Transform Your Health?

Hello Wellness Nerds,

This week, as the holiday season approaches, we’re analyzing the diet habits of Andrew Huberman, a neuroscientist and podcaster who inspires countless individuals to optimize their health through actionable insights. Huberman’s science-backed approach to nutrition, hydration, and supplementation offers a refreshing perspective on staying balanced and energized. With routines designed to energize both body and mind, his daily practices can be your roadmap to kickstart a healthier, more focused New Year while still enjoying the season.

We’ve all been there—motivated in the morning, doubting life by lunch. Huberman’s diet and hydration hacks can save you from this midday crisis.

In this week’s newsletter, we explore:

☀️ How he uses LMNT and AG1 to restore electrolytes and boost nutrition

🍵 His thoughtful approach to caffeine with Yerba Mate for sustained energy

🥗 How his first meal supports workout recovery and balanced nutrition

⏳ The benefits of his intermittent fasting method for mental clarity and metabolic health

🥜 His go-to afternoon snacks to maintain energy without overloading calories

💊 The supplements that enhance his focus, energy, and overall health

🍽️ His carefully timed evening meals for optimal digestion and restful sleep

🥩 Insights on his perspective on vegan, keto, and carnivore diets

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Morning Hydration Routine

Andrew Huberman prioritizes hydration as the foundation of his mornings:

• Morning water intake: He starts his day by drinking two full glasses of water immediately after waking up, rehydrating his body after hours of sleep. This simple habit supports energy levels and optimal brain function.

• Electrolyte balance: Huberman adds LMNT to his water, restoring essential electrolytes like sodium, potassium, and magnesium. This blend helps prevent dehydration and boosts physical and cognitive performance.¹

• Greens for health: A serving of AG1 is his go-to morning supplement, packed with essential vitamins, minerals, and antioxidants to support overall health and fill any nutritional gaps.

Delayed Caffeine with Yerba Mate

Huberman’s caffeine routine reflects his understanding of energy regulation:

• Caffeine timing: He waits at least two hours after waking to consume caffeine, ensuring that his body’s adenosine levels are balanced. This timing reduces afternoon energy crashes and promotes sustained alertness.

• Gentle energy boost: Instead of traditional coffee, Huberman enjoys Yerba Mate, which provides a smoother caffeine experience along with antioxidants, vitamins, and minerals. This choice aligns with his focus on maintaining consistent energy throughout the day.

• Purposeful caffeine consumption: By delaying caffeine, Huberman supports better regulation of his circadian rhythms and enhances his productivity during peak hours.

Late Breakfast or Early Lunch

Huberman’s first meal of the day is aligned with his intermittent fasting routine:

• Intermittent fasting benefits: Huberman typically fasts for 12 to 16 hours overnight, breaking his fast around 1:00 p.m. This practice promotes fat burning, mental clarity, and metabolic health.

• Low-carb meals: His late breakfast or early lunch often includes high-quality protein, healthy fats, and nutrient-rich vegetables. These choices provide lasting energy without causing blood sugar spikes.

• Workout recovery: On days with intense exercise, he adds complex carbs like rice or oatmeal to his meals, supporting muscle recovery and glycogen replenishment.

Huberman’s Intermittent Fasting Routine

• Time-restricted eating: He eats within a window of 11:00 a.m. to 8:00 p.m. to practice intermittent fasting. ²

• Weight management: While Huberman acknowledges that weight loss depends on calorie balance, he emphasizes fasting’s convenience and its ability to simplify eating habits.

• Heightened focus: He finds that fasting sharpens his concentration, allowing him to dive into deep work with minimal distractions.

Smart Snacking For Afternoon Energy Boost

Andrew Huberman maintains his energy with light, nutrient-dense snacks:

• Nuts for health: Almonds and Brazil nuts are his favorites, providing healthy fats, protein, and essential minerals like selenium and magnesium to support energy and cognitive function.

• Supplemental support: Another serving of AG1 in the afternoon ensures his diet remains rich in vitamins, minerals, and antioxidants.

• Protein boost: On active days, he opts for grass-fed whey protein isolate powder to support muscle recovery and keep hunger at bay.

Optimizing Diet With Supplements

Andrew Huberman’s supplement routine is an important part of his approach to maintaining energy, focus, and overall well-being. Each supplement in his routine serves a specific purpose, contributing to his physical and mental performance:

• Vitamin D3 and Vitamin K2: Supports bone health and immune function by ensuring calcium goes to bones rather than soft tissues. This duo is a staple for maintaining strong skeletal health and overall vitality.

• AG1: A greens powder that provides a comprehensive blend of vitamins, minerals, and whole-food-sourced nutrients. It simplifies nutrition by filling dietary gaps, supporting gut health with probiotics, and boosting energy levels.³

• Tongkat Ali and Fadogia Agrestis: Known for their ability to support testosterone levels and hormonal balance, these herbal supplements enhance vitality, stamina, and recovery, making them essential for active lifestyles.

• Zinc and Boron: Key minerals for testosterone production, reducing inflammation, and supporting metabolic health. These supplements also contribute to bone density and overall cellular function.

• Magnesium L-Threonate: Improves cognitive function, enhances memory, and supports better sleep quality by calming the nervous system. It effectively crosses the blood-brain barrier, making it highly effective for brain health.

• Theanine, Apigenin, and Inositol: Promote relaxation and better sleep cycles. Theanine helps unwind without causing drowsiness, while Apigenin and Inositol work together to improve the quality of restorative sleep.

• GABA and Glycine: Manage stress by calming the nervous system and enhancing focus. These supplements also improve sleep quality by lowering body temperature and promoting deep sleep.

• Alpha-GPC and L-Tyrosine: Boost mental clarity and focus. Alpha-GPC supports memory and cognitive function, while L-Tyrosine helps maintain focus under stress by supporting neurotransmitter production.⁴

• Phenylethylamine (PEA): Enhances mood and motivation by stimulating dopamine production. It provides a quick energy boost, making it ideal for demanding workdays.

• Omega-3 Fatty Acids: Essential for brain health, reducing inflammation, and supporting cognitive function. Omega-3 supplements offers a high-quality, plant-based option for those avoiding fish.

• Glutamine and Creatine: Aid in workout recovery and muscle performance. Glutamine reduces soreness, while Creatine boosts energy production and endurance during physical activity.⁵

• Rhodiola Rosea and Ashwagandha: Adaptogenic herbs that improve stress resilience and physical endurance. Rhodiola supports stamina, while Ashwagandha helps recovery and hormonal balance.

• Multivitamin and Opti-Men: Provide a wide range of essential nutrients to fill dietary gaps. Opti-Men is tailored for men’s health, enhancing energy, immune function, and overall vitality.

Huberman’s supplement routine demonstrates his commitment to scientifically-backed strategies for optimizing health and performance. Each choice reflects a targeted approach to meeting the demands of his active lifestyle.⁶

A Balanced Dinner for Recovery

• Careful timing for optimal digestion: Andrew Huberman eats his evening meal around 7:00 p.m., ensuring there’s a gap of at least 3–4 hours before bedtime. This timing supports better digestion and helps regulate sleep hormones, ensuring restful sleep.

• Eating starchy carbs for better sleep: His evening meals include starchy carbohydrates like pasta, rice, or potatoes. These foods help replenish glycogen stores after a busy day and boost serotonin and tryptophan levels, which promote relaxation and improve sleep quality.

• A mix of lean proteins and vegetables: He frequently adds lean proteins like tuna, salmon, or chicken to his dinner. Combined with nutrient-rich vegetables such as broccoli, spinach, or asparagus, this meal provides a balance of essential amino acids, vitamins, and fiber to support muscle recovery.

• Adjusting carbs on less active days: On days when he has lower activity levels, Huberman reduces his carbohydrate intake by half. This adjustment helps prevent unnecessary calorie surplus and ensures his diet aligns with his energy needs.

• Avoiding heavy meat portions before bed: He avoids eating large portions of meat late at night. Since meat takes longer to digest, it can interfere with sleep and cause restlessness. Instead, he focuses on lighter, balanced meals that support his recovery goals without compromising digestion.

• A mindful approach to eating: Huberman treats dinner as an opportunity to slow down, eat mindfully, and avoid distractions. This practice not only improves digestion but also allows him to reflect on the day and transition into a more relaxed state for the evening.

Andrew Huberman on Vegan Diet

• Amino acid balance: He emphasizes the importance of consuming complementary plant-based protein sources to ensure sufficient amino acids for overall health and mental well-being.

• Omega-3 focus: EPA, an essential fatty acid found in omega-3s, plays a crucial role in supporting mental health, with effects comparable to some antidepressants. For those avoiding fish, Omega-3 from Momentous is a highly recommended supplement to fulfill these needs.

• Nutrient attention: While a vegan diet offers health benefits, it often requires careful planning to meet all nutritional requirements, including vitamins, minerals, and fatty acids, to maintain optimal health.⁷

Andrew Huberman on Keto Diet

• Beyond weight loss: The keto diet can be a therapeutic tool in medical and mental health contexts, helping to stabilize blood sugar levels and improve metabolic health.

• Mental health impact: Huberman highlights its potential for addressing major depressive disorders, particularly in individuals who don’t respond well to conventional antidepressants.

• Thyroid monitoring: He notes that the keto diet may influence thyroid hormone levels, stressing the importance of monitoring these changes when adopting this eating style.

• Individual adaptability: While the ketogenic diet can provide benefits like consistent energy levels and improved focus, its success depends on individual health goals, making it a flexible option for those seeking specific outcomes.⁸

Andrew Huberman on Carnivore Diet

• Simplified nutrition: The Carnivore diet’s straightforward approach makes it easier for some individuals to manage appetite and maintain energy, especially in demanding roles like those of police officers or firefighters.

• Consistent energy: Its high-protein and high-fat composition ensures sustained energy levels during physically demanding activities or irregular schedules.

• Reduced decision fatigue: The restricted food choices simplify meal planning, making it easier for individuals to adhere to their dietary goals without overthinking food options.

• Adaptable benefits: While not exclusively following the Carnivore diet, Huberman appreciates its potential to support recovery, energy, and focus for people in specific lifestyles or roles that require consistent physical and mental performance.⁹

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Enhance Your Day, the Huberman Way!

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Share your progress, connect with like-minded individuals, and discover science-backed tips to fuel your mind and body—just like Huberman does!

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The Routines Team

1  Electrolytes

2  Intermittent Fasting

3  Powdered Greens 

4  L-Tyrosine to alleviate the effects of stress?

5  Creatine for Exercise and Sports Performance

6  Andrew Huberman’s Supplement List

7  The Vegan Diet

8  The Ketogenic Diet

9  What is the carnivore diet?