DOB 26.09.1975
AGE 49 yr
height 1.85 m (6'1)
weight 165 lbs (75 Kg)
occupation Professor, Podcaster
Neuroscience
Diet
Health
Wellness
Dr. Andrew D. Huberman, a distinguished neuroscientist and tenured professor at Stanford University School of Medicine, is celebrated for his pioneering research in brain development, especially within the visual system. Let's explore the details of Dr. Huberman's daily routine, covering his morning practices, afternoon productivity strategies, workout regimen, dietary habits, supplement use, and carefully optimized sleep routine.
Hydration
Water
Morning Routine
Health
He drinks two glasses of water as soon as he wakes up. Water helps his body wake up and get ready for the day. This is a healthy habit that shows he cares about his health.
AG1, a popular dietary supplement, is a daily routine for many. It provides a blend of vitamins, minerals, and other nutrients to support overall health. By incorporating AG1 into his morning routine, he ensures his body receives essential nutrients to complement his diet.
To fuel his body and mind, he adds LMNT electrolyte powder to his water. This drink provides a quick and easy way to replenish essential minerals. It helps him stay hydrated, reduce muscle cramps, and improve overall performance.
Your body loses water overnight through breathing and sweat. Drinking water first thing in the morning helps rehydrate your body and jump-start your day.
Drinking water can increase your metabolism by up to 30% for about an hour, aiding in digestion and calorie burning.
Water helps to kickstart your body's detoxification process by flushing out toxins that accumulate overnight.
Hydrating in the morning can stimulate your digestive system, aiding bowel movements and preventing constipation.
Proper hydration is crucial for brain function. Drinking water early can help improve focus, alertness, and energy levels.
Staying hydrated supports skin elasticity, reduces dryness, and may help reduce the appearance of wrinkles and acne over time.
Drinking water before breakfast can help you feel fuller, reducing the likelihood of overeating later in the day.
Hydration aids in maintaining a balanced lymphatic system, which supports immune function and nutrient transport.
Drinking water first thing can help neutralize acids in the stomach, promoting an alkaline environment that supports overall health.
Yerba Mate
Caffeine
Energy
Antioxidants
Yerba Maté, scientifically known as Ilex paraguariensis, is a unique plant native to South America. This evergreen shrub, belonging to the holly genus, has been treasured for centuries by indigenous cultures. The name "Yerba Maté" is derived from Spanish and Portuguese, reflecting its popularity in these regions.
Andrew Huberman is smart about how he uses caffeine. He times his coffee breaks to boost his energy and concentration when he needs it most. By doing this, he helps his body stay on track and feel its best all day long.
To maintain consistent energy levels throughout the day, it's beneficial to wait at least two hours after waking up before consuming caffeine or tea. This delay allows your body to naturally regulate adenosine levels. Adenosine is a neurotransmitter that promotes sleepiness. By waiting, you give your body time to adjust its adenosine levels, which can help prevent afternoon energy slumps and improve overall alertness.
He swaps traditional coffee for Yerba Mate around 10:00 a.m. This herbal tea not only provides a gentle energy boost but also offers a range of antioxidants and other potential health advantages.
Yerba mate is rich in antioxidants, which help protect cells from oxidative stress and may offer neuroprotective effects.
It can assist in managing blood sugar levels, contributing to metabolic health.
Yerba mate increases the release of glucagon-like peptide-1 (GLP-1), aiding in fat burning and acting as an appetite suppressant.
Compounds in yerba mate may protect dopaminergic neurons, which are crucial for movement and motivation.
The caffeine content provides a smooth energy boost, improving focus and alertness.
Yerba mate has been suggested to promote better digestive function.
By stimulating GLP-1 release, it can reduce appetite and boost thermogenesis, aiding in weight loss.
Andrew Huberman, known for his balanced approach to health and wellness, deliberately manages his caffeine intake. This strategy aligns with his broader focus on optimizing diet and lifestyle.
I have been drinking Yerba Mate for 45 years, so I’m delighted to be a partial owner of @yerbamateina and to have developed a zero sugar cold brew canned version; current consumption: 3 per morning. (Non-smoked) yerba mate is the healthiest and best source of caffeine for energy.
Intermittent Fasting
Low-Carb
Meat
Vegetables
Andrew Huberman, times his meals to fit his intermittent fasting routine. He starts his day with a meal that gives him energy and the right nutrients. This way, he gets the best of both worlds: the benefits of fasting and the power of good food.
He fasts like a lion, going without food for 12 to 16 hours. He doesn't eat until the afternoon, around 1:00 p.m.
As we move forward and we talk about intermittent fasting for eight-hour windows, six-hour windows, 12-hour windows, for all sorts of different intents and purposes, I want to start to establish a foundational protocol that all of us, any of us, can use in order to maximize your particular goals.
He eats a late breakfast or early lunch that is low in carbs. He focuses on eating meat and vegetables to stay healthy.
More carbs relative to mid-day meal (for me) but not “high” carb per se. To sleep on lower carb diet/dinner, 900mg myo-Inositol 30-60min prior
After a hard workout, it's important to refuel your body. Sometimes, [Name] eats rice or oatmeal to give his body the energy it needs to recover.
Intermittent fasting helps regulate insulin levels, improving metabolic health and aiding in fat loss.
Fasting triggers autophagy, a cellular process that removes damaged cells and promotes regeneration.
It can improve brain health by increasing the production of brain-derived neurotrophic factor (BDNF).
Intermittent fasting supports weight management by reducing overall calorie intake and improving appetite regulation.
Low-carb diets can improve blood sugar control, especially for people with insulin resistance or type 2 diabetes.
They promote fat burning by reducing the body's reliance on glucose for energy.
Low-carb diets can reduce hunger and cravings, leading to a natural decrease in calorie consumption.
They may lower triglycerides and improve heart health markers.
Complex carbohydrates and fruit post-exercise has been shown to attenuate to reduce some of the markers of inflammation by about 30–40% when contrasted with water-only intake.
Post-exercise carbohydrates help replenish glycogen stores, supporting muscle recovery and performance.
They can reduce muscle protein breakdown when paired with protein.
Consuming carbs post-exercise enhances insulin sensitivity, optimizing nutrient uptake.
Post-exercise carbs can reduce fatigue and prepare the body for subsequent workouts.
A nice bowl of oatmeal, some fruit, and a protein drink or some eggs after an hour or so of exercise in the morning, when I haven’t eaten anything since the night before, tastes really, really good.
Intermittent Fasting
Time-Restricted Feeding
Metabolic Health
Weight Management
Andrew Huberman intermittent fasts to improve his health. He chooses when to eat based on science and what works best for him. Huberman thinks that eating at certain times can help his body work better, while still letting him enjoy the foods he likes.
Neuroscientist Andrew Huberman highlights research by Satchin Panda, which suggests that limiting your daily eating window to 4-12 hours can significantly improve your health. Studies have shown that this practice can lead to better liver function and increased insulin sensitivity, both in mice and humans.
While Huberman acknowledges that weight loss primarily depends on consuming fewer calories than you burn, he notes that many people find it easier to skip meals than to limit portion sizes. Intermittent fasting offers a flexible approach to weight management and overall health improvement.
Huberman typically eats between 11 AM and 8 PM. He has found that this intermittent fasting routine aligns with his lifestyle and helps him maintain mental clarity and focus. By restricting his eating window, he supports his cognitive function and overall well-being.
Andrew Huberman's approach to intermittent fasting reflects his commitment to evidence-based practices. By understanding the science behind this dietary strategy, he has tailored his routine to optimize his health and performance.
Snack
Nuts
AG1
Protein
To maintain energy levels and support cognitive function, he opts for light, nutrient-dense snacks that align with his overall health and fitness goals.
Huberman's afternoon snack choices typically include the following:
Almonds and Brazil nuts are frequent choices for Huberman. These nuts are packed with healthy fats, protein, and essential minerals like magnesium and selenium. These nutrients help to keep him feeling full and satisfied, while also supporting brain health and overall well-being.
Occasionally, Huberman incorporates AG1 into his afternoon routine. This nutritional supplement provides a wide range of vitamins, minerals, and other beneficial compounds. It helps to fill any nutritional gaps and ensure that his diet remains balanced and complete.
On days when he's more active, Huberman may opt for a protein boost. Grass-fed whey protein isolate powder is a convenient and effective way to increase protein intake. Protein helps to repair and build muscle tissue, as well as promote satiety and prevent overeating.
By making mindful choices, he can maintain energy levels, improve cognitive function, and optimize his body's performance. His snacking habits are just one aspect of his holistic approach to health and wellness.
Evening Meal
Sleep
Carbohydrates
Recovery
Evening meal is planned to optimize sleep quality and recovery. By selecting nutrient-rich foods, he ensures his body is well-prepared for rest and rejuvenation, aligning his dietary choices with his overall health and performance objectives.
He ensures his last meal is around 7:00 PM, allowing ample time for digestion before bedtime.
To promote relaxation and better sleep, Huberman has starchy carbohydrates like pasta, rice, or potatoes into his evening meal. These foods replenish glycogen stores and increase serotonin and tryptophan levels, both of which are essential for restful sleep.
He balances his meal with vegetables and sometimes includes lean proteins like tuna or salmon. On less active days, he reduces his carbohydrate intake to align with his lower energy needs.
To further enhance sleep quality, Huberman avoids heavy meat portions before bed. Meat takes longer to digest, which can disrupt sleep and lead to restlessness.
Andrew Huberman's evening meal routine exemplifies a strategic approach to nutrition, prioritizing foods that support both recovery and restful sleep.
I skip breakfast, unless I train very early. So I do a modified SCD but I also eat more carbohydrates toward evening. I review the details of what and why I do here:
Supplements
Vitamins
Minerals
Cognitive Enhancement
Optimizing for his physical and mental performance. His regimen is a carefully curated blend of supplements designed to address specific needs, from boosting energy and focus to aiding recovery and improving sleep quality.
Vitamin D3 and Vitamin K2: These vitamins work together to ensure calcium is properly absorbed and utilized by the body, promoting strong bones and a robust immune system.
AG1: This comprehensive greens powder provides a wide range of essential vitamins, minerals, and antioxidants to fill nutritional gaps and support overall health.
Tongkat Ali and Fadogia Agrestis: These herbal supplements are known to support healthy hormone levels, particularly testosterone, and boost energy levels.
Zinc and Boron: These minerals are essential for testosterone production and overall metabolic health.
Magnesium L-Threonate: This form of magnesium is specifically designed to cross the blood-brain barrier, improving cognitive function and promoting better sleep quality.
Theanine, Apigenin, and Inositol: These compounds work together to promote relaxation, reduce anxiety, and improve sleep cycles.
GABA and Glycine: These neurotransmitters help to calm the nervous system, enhance restful sleep, and manage stress levels.
Alpha-GPC and L-Tyrosine: These supplements boost focus, mental clarity, and cognitive performance, particularly helpful for individuals with demanding work schedules.
Phenylethylamine (PEA): This neurotransmitter can help improve mood, energy levels, and overall well-being.
Omega-3 Fatty Acids: These essential fats are crucial for brain health, reducing inflammation, and supporting cognitive function. Momentous Omega-3 is a plant-based option for those who prefer a vegan or vegetarian diet.
Glutamine and Creatine: These supplements support muscle growth, recovery, and performance during workouts.
Rhodiola Rosea and Ashwagandha: These adaptogenic herbs help the body manage stress, improve endurance, and enhance overall well-being.
Multivitamin and Opti-Men: These supplements provide a broad range of essential vitamins and minerals to support overall health and vitality.
To learn more about how Andrew Huberman incorporates these supplements into his daily routine, you can visit our Andrew Huberman Supplement List for a detailed breakdown.
It's important to note that Andrew Huberman's approach to supplements is part of a broader healthy lifestyle, including a balanced diet, regular exercise, and adequate sleep. Always consult with a healthcare professional before starting any new supplement regimen.
The general view of “supplements” seems to have shifted; there seems to be more awareness that we each can do things to support our biology. People vary but the levers for health are: 1) behaviors (do X & don’t do Y) 2) nutrition 3) supplementation 4) Rx drugs 5) devices
The most important step toward robust mental & physical health is when we realize that no single protocol, program supplement or Rx* is alone going to solve it & we instead initiate a series of *daily actions toward persistent wellbeing*.....
Carnivore Diet
High-Protein
Meat-Based
Energy Management
Andrew Huberman acknowledges the potential benefits of the Carnivore diet for specific groups of individuals. He emphasizes that the diet's simplicity and consistency can make it an effective tool for managing appetite and energy, particularly for those in high-stress or physically demanding professions.
Andrew Huberman believes that police officers and firefighters can really benefit from the Carnivore Diet. This simple way of eating helps them keep their energy levels steady and stay fit, even during long and tough work shifts.
Huberman thinks the Carnivore Diet is especially good for people who sit a lot but also have times of intense physical activity. It gives them steady energy and helps their bodies recover faster.
With the Carnivore Diet, there aren't many food choices to think about. This can help people stick to their diet and eat regularly, without getting overwhelmed by decisions.
While Andrew Huberman's diet plan isn't strictly Carnivore, his ideas show how it can work for certain lifestyles and jobs. By customizing their diet to their own needs, people can use his advice to eat healthily and effectively.
Ketogenic Diet
Keto
High-Fat
Mental Health
Andrew Huberman, highlights the ketogenic diet's versatility and its potential benefits extending beyond weight loss. He emphasizes its applicability in medical and mental health contexts, demonstrating how this diet can serve as a targeted tool for specific conditions when implemented appropriately.
Andrew Huberman discusses how the ketogenic diet might help people with major depression, especially those who don't get better with regular antidepressants. This diet could be a good option for them.
The ketogenic diet is known for keeping blood sugar levels steady. This can be really helpful for people with health problems related to how their body processes sugar.
Huberman explains that the ketogenic diet can affect the levels of thyroid hormones in the body. It's important to keep an eye on this when following a ketogenic diet.
While the ketogenic diet works well for some people, it's important to remember that everyone is different. What works for one person might not work for another. It's best to talk to a doctor before starting a ketogenic diet to make sure it's right for you.
Andrew Huberman's insights show that the ketogenic diet can be a helpful tool for many people. However, it's essential to get advice from a healthcare professional before making any significant changes to your diet, especially if you have any health concerns.
I am a fan of ketogenic diets for some, moderate carbohydrate for others. It really depends. I really think people need to find which nutritional program works for them but that includes adherence, body composition, blood lipid profile, blood sugar levels. I do keto for bouts.
Vegan Diet
Plant-Based
Omega-3
Amino Acids
Consuming sufficient essential nutrients, especially amino acids and omega-3 fatty acids, play a vital role in maintaining optimal physical and mental health.
Did you know you can get all the protein you need from plants? While it's true that animal products are a common source of protein, a well-planned vegan diet can provide ample amounts. By carefully combining different plant-based protein sources, you can ensure you're getting all the essential amino acids your body needs to function optimally.
Omega-3 fatty acids, particularly EPA and DHA, are essential for brain health. They play a crucial role in supporting cognitive function, mood regulation, and even protecting against neurodegenerative diseases. While fatty fish is a popular source of omega-3s, plant-based sources like algae-derived supplements can provide a sustainable and ethical alternative.
While a vegan diet offers numerous health benefits, it's important to pay close attention to your nutrient intake. Some essential vitamins and minerals, such as vitamin B12, iron, and zinc, can be harder to obtain from plant-based sources alone. By incorporating a variety of fortified foods and supplements into your diet, you can ensure you're meeting all your nutritional needs.
For vegans who don't consume fish, supplementing with high-quality omega-3s is a smart choice. Momentous Omega-3 is an excellent option, providing a concentrated dose of EPA and DHA from algae. By adding this supplement to your daily routine, you can support your overall health and well-being.
Andrew Huberman's insights into plant-based eating highlight the importance of careful planning and supplementation. By following a well-rounded vegan diet and considering the addition of key nutrients like omega-3s, you can thrive on a plant-based lifestyle.
Vegan vs Carnivore vs Omnivore vs Every Derivative …. In the end (mostly whole food) omnivore just seems to make the most sense to me, but everyone should do as they wish based on their needs and ethics re climate and animals. The debates seem rather circular by now.
Disclaimer: The routines and schedules featured on our website are for informational purposes only and do not constitute medical or professional advice. Individual preferences, goals, and daily routines may vary significantly. Please note that some product links within our content are affiliate links. While not all routines have been explicitly endorsed by the individuals mentioned, we strive to ensure the accuracy and timeliness of the information we provide.
Disclaimer: BalancedRoutine(BR) does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.
