Andrew Huberman’s Daily Diet Plan

• Two glasses of water: He starts by drinking two glasses of water first thing in the morning to rehydrate his body after sleeping.
• AG1: A serving of AG1 (Athletic Greens) is part of his morning, delivering essential vitamins, minerals, and nutrients to support his health and complement his diet routine.
• LMNT electrolyte mix: He adds LMNT to his water to restore electrolytes like sodium, potassium, and magnesium, ensuring a refreshing and balanced start to his day.

• Caffeine timing: He waits at least two hours after waking before consuming any caffeine or tea. This delay helps regulate adenosine levels, which play a key role in managing alertness and reducing afternoon energy slumps.
• Yerba Mate: Instead of traditional coffee, he prefers Yerba Mate at around 10:00 a.m. This drink offers a gentler caffeine boost alongside antioxidants and other health benefits.

This deliberate approach to caffeine reflects Andrew Huberman's broader focus on balancing his diet and lifestyle. Whether he is following a plant-based diet, or keto diet, this routine supports his energy and performance goals as part of his overall diet plan.

• Intermittent fasting: He practices intermittent fasting, typically fasting for 12 to 16 hours overnight before having his first meal in the early afternoon, around 1:00 p.m.
• Low-carb focus: For a late breakfast or early lunch, he prioritizes a low-carb meal with high-quality meat and vegetables, aligning with his balanced diet routine.
• Post-exercise carbs: On days with intense workouts, he occasionally adds carbs like rice or oatmeal to replenish energy and support recovery.

• Health benefits of fasting: Huberman highlights research by Satchin Panda, showing that restricting feeding windows to 4–12 hours daily can improve liver enzymes and insulin sensitivity. These findings are supported by studies in both mice and humans.
• Calorie balance vs. timing: While he acknowledges that weight loss primarily depends on calorie balance, he notes that many people prefer intermittent fasting because skipping meals is easier than limiting portions.
• His eating window: He eats between 11 AM and 8 PM, a routine that aligns with his focus on intermittent fasting. He finds this approach enhances his mental clarity and sharpens his concentration.

Andrew Huberman’s fasting routine reflects his evidence-based approach to nutrition. He adapts his diet plan to support his focus, cognition, and overall well-being.

• Nuts for nutrients: He often reaches for almonds or Brazil nuts, which provide healthy fats, protein, and important minerals like magnesium and selenium.
• AG1: He sometimes includes a serving of AG1, ensuring his diet remains rich in vitamins, minerals, and other essential nutrients to support overall health.
• Protein boost: Grass-fed whey protein isolate powder is another option he uses to stay satiated and support muscle recovery, particularly on more active days.

Andrew Huberman's afternoon snack choices complement his broader dietary approach. These nutrient-packed snacks are an integral part of his daily routine, helping him stay energized and focused throughout the day.

• Meal timing: He eats his evening meal around 7:00 p.m., ensuring there’s at least a 3–4 hour gap before bedtime for proper digestion.
• Carbohydrates for sleep: He includes starchy carbs like pasta, rice, or potatoes in his evening meal. These help replenish glycogen stores and support better sleep by increasing serotonin and tryptophan levels, both of which promote relaxation.
• Vegetables and lean protein: He adds vegetables and occasionally lean proteins such as tuna or salmon for a balanced meal. On less active days, he reduces his carbohydrate intake by half to match his energy needs.
• Avoiding heavy meats: To enhance sleep quality, he avoids eating large portions of meat before bed. Meat’s long gastric clearance time can interfere with digestion and lead to restless sleep.

Andrew Huberman’s evening meal reflects his thoughtful approach to nutrition, prioritizing foods that support both recovery and restorative sleep.

• Vitamin D3 and Vitamin K2: Supports bone health and immune function, working synergistically to optimize calcium metabolism.
• AG1: A comprehensive greens powder providing essential nutrients, vitamins, and minerals to fill dietary gaps.
• Tongkat Ali and Fadogia Agrestis: Known to support hormonal balance and energy levels, these supplements are part of his routine for vitality.
• Zinc and Boron: Important for testosterone production and overall metabolic health.
• Magnesium L-Threonate: Aids in cognitive function and supports better sleep quality.
• Theanine, Apigenin, and Inositol: These supplements promote relaxation and improve sleep cycles.
• GABA and Glycine: Enhance restful sleep and help manage stress levels.
• Alpha-GPC and L-Tyrosine: Boost focus and mental clarity, supporting his demanding work schedule.
• Phenylethylamine (PEA): Helps improve mood and energy.
• Omega-3 Fatty Acids: Essential for brain health and reducing inflammation. For plant-based options, Momentous Omega-3 is a recommended choice.
• Glutamine and Creatine: Support muscle recovery and performance during workouts.
• Rhodiola Rosea and Ashwagandha: Adaptogens that help manage stress and improve endurance.
• Multivitamin and Opti-Men: Provide a wide range of essential nutrients for overall health and vitality.
• Detailed supplement breakdown: Learn how Andrew Huberman incorporates these supplements into his daily diet by visiting our Andrew Huberman Supplement List.

Andrew Huberman’s approach to supplements is an integral part of his broader diet plan. By carefully selecting supplements that address his specific needs, he ensures that his daily diet and lifestyle remain optimized for performance and well-being.

• Benefits for active professionals: He thinks that police officers and firefighters often benefit from the Carnivore diet. Its straightforward approach to eating helps them maintain consistent energy and fitness levels during demanding work schedules.
• Support for varied activity levels: He believes that the Carnivore diet can be particularly effective for those with predominantly sedentary lifestyles punctuated by periods of intense physical activity, as it provides steady energy and aids in recovery.
• Focus on simplicity: The diet’s restricted food choices reduce decision fatigue, making it easier for some individuals to stick to their dietary goals and maintain regular eating habits.
• Learn more about the Carnivore Diet: For a deeper look into how the Carnivore diet is used by others, check out our article on Joe Rogan’s Carnivore Diet, where he shares his experiences and results.

While Andrew Huberman’s diet plan is not exclusively Carnivore, his insights reflect its potential for certain lifestyles and roles. By tailoring dietary approaches to individual needs, his advice supports a balanced and effective approach to nutrition.

• Mental health support: He discusses the potential of the ketogenic diet in addressing major depressive disorders, especially for individuals who don't respond well to standard antidepressants.
• Blood glucose regulation: The ketogenic diet is noted for its role in stabilizing blood sugar levels, which can be particularly helpful for those with metabolic health concerns.
• Impact on thyroid hormones: Huberman explains that the diet can influence thyroid hormone levels, highlighting the importance of monitoring such effects when adopting a ketogenic lifestyle.
• Individualized approach: While some people thrive on the ketogenic diet, he stresses that its effectiveness varies based on individual health goals and conditions.

Andrew Huberman’s insights into the ketogenic diet underscore its potential as a versatile dietary tool. However, he advises medical guidance for those considering it for health-related purposes, ensuring it aligns with their unique needs and circumstances.

• Amino acids from plants: He explains that it’s possible to get sufficient amino acids from a vegan diet, but it requires careful selection of foods to include complementary plant-based protein sources.
• Omega-3s for mental health: He highlights the importance of omega-3 fatty acids, such as EPA, which are known to support mental health and have effects similar to some antidepressants.
• Extra effort for balance: He notes that while the vegan diet has its benefits, it often requires more attention to ensure all nutritional needs are adequately met, including essential vitamins, minerals, and fatty acids.
• Keto diet supplement: For those following a vegan diet and avoiding fish, you should try supplementing with high-quality omega-3s. The Omega-3 supplement from Momentous is an excellent choice for obtaining EPA and DHA without consuming fish.

Andrew Huberman’s insights into plant-based eating underscore the importance of strategic planning to make the most of this diet. Supplements like Omega-3 from Momentous can help bridge nutritional gaps, supporting a balanced and health-focused approach to a vegan lifestyle.

• Intermittent Fasting
• Balanced Nutrition
• Real Life Diet Of Andrew Huberman