Intrigued by Andrew Huberman's high-achieving lifestyle? Wondering what fuels his success? Look no further than his science-backed approach to diet. This article delves into the core principles that guide his choices, offering valuable insights for optimizing your own health and performance.
The Science Behind the Plate
Huberman's diet isn't about fad trends; it's about strategic nutrition. The foundation of a healthy diet emphasizes a few key principles. Consuming most of your food from unprocessed or minimally processed sources allows for adequate nutrition without overeating. It is based on:
- Nutrient-dense whole foods: Minimally processed protein (eggs, grass-fed meat, fish), complex carbohydrates, and diverse vegetables form the foundation.
- Macronutrient balance: Protein for muscle building, healthy fats for satiety, and controlled carbohydrates for sustained energy.
- Micronutrient support: Fruits, vegetables, and strategic supplements like AG1 ensure a full spectrum of essential vitamins and minerals.
Intermittent Fasting: A Powerful Tool
Huberman incorporates time-restricted eating, typically fasting for 16 hours and eating within an 8-hour window. He integrates intermittent fasting into his diet routine, drawing from scientific insights to enhance his health and focus. Huberman highlights research by Satchin Panda, showing that restricting feeding windows to 4-12 hours daily can improve liver enzymes and insulin sensitivity. His eating window: He eats between 11 AM and 8 PM, a routine that aligns with his focus on intermittent fasting. Intermittent fasting is a health and diet strategy that is steadily increasing in popularity. Andrew has consistently practiced intermittent fasting or a time-restricted eating window for at least ten years. Fasting improves ability to focus.
This practice has been linked to various benefits, including:
- Improved blood sugar control
- Enhanced cognitive function
- Potential for weight management
Meal Timing and Composition
Andrew Huberman’s meal timing is aligned with his intermittent fasting routine, ensuring his first meal of the day supports his energy and nutrition goals.
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First Meal: Low-Carbohydrate Focus
Andrew usually consumes a meal low in carbohydrates first. This can be in the form of steak or ground beef, as he finds he has more mental clarity this way and avoids dips in energy throughout the day. His first meal of the day is usually low in carbohydrates. This meal usually consists of meat (such as steak) and vegetables. Low carb diets increase insulin sensitivity - this makes your energy feel stable throughout the day. When your insulin levels are out of control, you’ll experience continuous dips and crashes. However, like fasting, low carbohydrate diets are not a panacea. Studies have been conducted on the long-term consequences of sticking exclusively to this kind of diet. He consumes a low-carb meal, usually consisting of meat and veggies. He also states that he likes butter and will sometimes add a small amount to food (butter has a host of different beneficial fatty acids like CLA and Butyrate.
There is a caveat here, as he also notes that if he has exercised particularly hard, he’ll consume rice or oatmeal.
Afternoon: Light and Nutrient-Dense
Andrew keeps his intake very light in the afternoon. Andrew Huberman’s afternoon snack choices complement his broader dietary approach. He focuses on keeping his afternoon snacks light and nutrient-dense to maintain energy levels without overloading on calories.
Dinner: Carbohydrates for Sleep and Recovery
Andrew might include a small amount of fish or other proteins in his evening meal, but for the most part, he bases this meal around carbohydrates such as pasta. He states that this helps with his sleep quality and refills his glycogen stores for exercise the next day. He focuses on starch for his final meal of the day, as this allows him to “sleeps like a baby.” Carbohydrates for sleep: He includes starchy carbs like pasta, rice, or potatoes in his evening meal. In addition to starchy carbohydrates, Andrew will sometimes include tuna or salmon/some form of lean protein if he feels like it. He also includes all kinds of vegetables but is not particular about what they are; things such as tomato, avocado, broccoli, and spinach. To enhance sleep quality, he avoids eating large portions of meat before bed.
Hydration and Caffeine
He starts his mornings with a focus on hydration, helping him prepare his body for the day ahead. Andrew adds salt and lemon juice to the water he drinks in the morning. He states that adding salt to his first drink of water can help stave off hunger - due to sodium deficiency being more prevalent in people who consume lower carbohydrate diets.
Read also: Weight loss success: Andrew L. Stewart's story
His approach to caffeine is thoughtful and purposeful, aligning with his goal of optimizing his energy and focus throughout the day. Andrew doesn’t consume caffeine first thing in the morning. Instead, he recommends waiting for 90 to 120 minutes before ingesting any. Waiting to consume caffeine until this time could be the most optimal way to use it for Andrew. Caffeine timing: He waits at least two hours after waking before consuming any caffeine or tea. Delay caffeine consumption for 90-120 minutes after waking. If you drink it too early, it screws up your body's normal wake cycle. This causes an afternoon crash. The longer you've been awake, the more a molecule called adenosine builds up in your system. It makes you sleepy. Delaying morning caffeine for 90 to 120 minutes after waking allows me and will allow people to avoid that afternoon crash. Caffeine is completely absorbed by the body within an hour and has a half-life of around five hours. He’ll get the most benefit out of caffeine during the period when he exercises (later in the morning towards the end of his fast).
Exercise and Diet: A Synergistic Duo
Huberman's workout routine is intricately linked to his diet. It’s known that Andrew engages in Brazilian Ju Jitsu, cardio, and strength training. These are all intense forms of exercise that are going to deplete glycogen stores. If you’re glycogen depleted you just don’t have enough in the tank to perform at your best. Training fasted over the long term trains the body to better utilize fats for fuel. However, you might have noticed that Andrew doesn’t stick solely to a low carbohydrate diet (we’ll go into the reasons later on). In this study, subjects were told to cycle to fatigue. The fed subjects could cycle for longer and at higher intensities. This makes sense - it’s an undisputed fact that the human body needs glycogen at higher intensities of exertion.Post-workout meals prioritize nutrients for muscle recovery and protein synthesis.
Beyond Food: The Role of Supplements
While whole foods are prioritized, Huberman acknowledges the complementary role of supplements. Andrew Huberman’s supplement routine is designed to enhance his physical and mental performance while supporting overall health. Andrew Huberman’s approach to supplements is an integral part of his broader diet plan. Andrew has regularly taken a number of supplements over the years.
He uses specific options to target:
- Immune function
- Testosterone levels
- Sleep quality
- Cognitive function
Some supplements he has mentioned include:
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- Vitamin K2 - he has been taking this since a recommendation from Derek of More Plates More Dates. Saying that his HDL cholesterol value improved since taking.
- Magnesium - Andrew supplements magnesium, using the types bisglycinate (also referred to as glycinate), malate and threonate.
- Boron - 2 to 4 milligrams.
- CLA - Conjugated Linoleic Acid (say that three times fast).
- Athletic Greens - he has been using these for over 12 years. It’s a powder-based supplement that you can mix into a liquid.
- Whey Protein - this is a supplement with well-known benefits.
- EAA’s - essential amino acids. These are known to help reduce fatigue and enhance recovery from exercise.
Remember: Supplements are not a magic bullet. A healthy lifestyle with proper sleep, exercise, and stress management is crucial for optimal well-being.
Sleep and Recovery
Huberman finishes his last meal 3 hours before bedtime to allow for proper digestion and promote restorative sleep. This aligns with research highlighting the negative impacts of late-night eating on sleep quality and metabolism.
Considering Alternative Diets
Andrew Huberman acknowledges the potential benefits of the Carnivore diet for specific groups of individuals. While Andrew Huberman’s diet plan is not exclusively Carnivore, his insights reflect its potential for certain lifestyles and roles. Benefits for active professionals: He thinks that police officers and firefighters often benefit from the Carnivore diet.
Andrew Huberman highlights the ketogenic diet’s versatility and its potential benefits beyond weight loss. Andrew Huberman’s insights into the ketogenic diet underscore its potential as a versatile dietary tool. For those following a vegan diet and avoiding fish, you should try supplementing with high-quality omega-3s. Andrew Huberman’s insights into plant-based eating underscore the importance of strategic planning to make the most of this diet.
Personalize Your Approach
While Huberman's diet offers valuable insights, it's crucial to adapt it to your unique needs. Consider your:
- Health goals
- Lifestyle factors
- Dietary preferences
- Existing health conditions
Listen to your body and experiment to find the right balance of foods, eating patterns, and supplements that optimize your energy, sleep, and cognitive function.