A Typical Huberman Eating Schedule
Dr. Andrew Huberman’s dietary approach is built around a time-restricted feeding window, a form of intermittent fasting, which he has practiced for over a decade. He typically fasts for 12 to 16 hours, pushing his first meal several hours after waking. This approach helps regulate blood sugar and stabilize energy levels throughout the day.
Morning Routine and Hydration
Upon waking, Huberman focuses on proper hydration and delaying caffeine. He drinks a large glass of water, often with sea salt and lemon juice, to help replenish electrolytes lost overnight. This is particularly important for individuals on a lower-carbohydrate diet, which can lead to sodium deficiency. He waits 90 to 120 minutes before consuming caffeine to prevent a later energy crash by avoiding a premature spike in cortisol.
The First Meal: High Protein, Low Carb
Huberman’s first meal, usually around 11 AM, is high in protein and low in carbohydrates. This meal is designed to support mental clarity and avoid energy dips.
- Typical First Meal Examples
- Steak or ground beef with a generous portion of mixed vegetables.
- Berries and vegetables with a protein source.
- For intense training days, he might add complex carbohydrates like rice or oatmeal.
Afternoon Intake: Light and Strategic
In the afternoon, Huberman's intake is deliberately light to maintain focus without the digestive burden of a heavy meal. This often consists of a snack or a supplement to carry him through to dinner.
- Common Afternoon Options
- A handful of nuts, such as almonds or brazil nuts.
- Athletic Greens or a similar nutritional supplement.
- A whey protein shake to support muscle protein synthesis.
The Evening Meal: Starch for Sleep
The final meal of the day, consumed two to three hours before bed, focuses on starchy carbohydrates. This promotes sleep quality by increasing serotonin and tryptophan levels. He consciously avoids eating too much meat in the evening, as its long digestion time can interfere with sleep.
- Huberman's Sleep-Enhancing Dinner
- Pasta or rice with vegetables and a small amount of lean protein like tuna or salmon.
- Sweet potatoes, legumes, or whole grains.
The Role of Supplements
Beyond whole foods, Huberman uses a strategic supplement stack based on blood work and personal goals.
Commonly Taken Supplements:
- Omega-3 Fatty Acids: Specifically, 2-3 grams of EPA per day, for mood and cognitive health.
- Vitamin D3 and K2: Vitamin D3 levels are monitored via blood work, with K2 often taken alongside.
- Magnesium: Uses different forms (L-Threonate, Bisglycinate) for cognitive function and sleep.
- Creatine Monohydrate: 5 grams daily for physical and mental performance.
- Athletic Greens (AG1): A daily nutritional powder he has used for many years.
Huberman's Diet vs. A Standard Approach
Here is a comparison of Dr. Huberman's intentional eating pattern versus a more traditional, less-structured diet approach.
| Feature | Dr. Huberman's Approach | Standard American Diet (Typical) |
|---|---|---|
| Meal Timing | Time-restricted eating (e.g., 12-16 hour fast). | Three square meals plus snacking, no set window. |
| Carb Timing | Low-carb lunch for focus, high-carb dinner for sleep. | Carbohydrates consumed throughout the day, often high glycemic. |
| Protein Intake | High-quality, often aiming for 1g/pound ideal body weight. | Varies widely; often inconsistent intake spread unevenly. |
| Dinner Composition | Starchy carbs with lean protein to aid sleep. | Often heavy, high-fat, or high-sugar meals close to bedtime. |
| Hydration | Deliberate morning hydration with salt/electrolytes. | Often insufficient, with reliance on coffee or sugary drinks. |
| Supplementation | Strategic, bloodwork-guided stack. | Often ad-hoc, random, or completely absent. |
Conclusion: Personalize, Don't Copy
Dr. Huberman's diet is not a rigid prescription but a science-informed framework for optimizing performance and well-being. The key principles—time-restricted eating, aligning macronutrients with circadian rhythms, emphasizing whole foods, and strategic supplementation—are grounded in his neurobiological expertise. However, as he himself notes, what works for him may not be a universal blueprint. He advocates for personal experimentation and tracking health markers to find what works best for you. His dietary habits underscore that consistent, purpose-driven nutritional choices, built upon a foundation of quality sleep and regular exercise, are the true drivers of long-term health. More on diet and nutrition can be found on the Huberman Lab website.
