Andrew Huberman's Morning Hydration and Delayed Caffeine
Before consuming any food, Huberman prioritizes hydration and strategic caffeine timing. Upon waking, he drinks a significant amount of water, often with added electrolytes or a pinch of salt and lemon juice. This rehydrates the body after sleep, replenishes electrolytes lost overnight, and helps manage hunger.
Crucially, Huberman delays his caffeine intake for 90 to 120 minutes after waking. This is because the body naturally experiences a spike in the stress hormone cortisol in the morning, which promotes alertness. Delaying caffeine allows this natural cortisol increase to occur uninterrupted. By introducing caffeine after this window, he avoids an exaggerated energy peak followed by a mid-afternoon crash, making the stimulant effect more sustained and effective. For some, he suggests adding a small amount of L-Theanine with caffeine to reduce potential jitters.
The Intermittent Fasting Protocol
Huberman's approach to breakfast is not about a specific meal, but rather a time-restricted feeding window. For over a decade, he has practiced intermittent fasting (IF), typically with a 12 to 16-hour fasting period. This means that after eating dinner, he does not consume calories until late the next morning. This fasting period is intended to support metabolic health, enhance mental clarity, and improve overall well-being.
His chosen eating window, often from around noon to 8:00 PM, allows him to fast through the morning while still eating a substantial lunch and dinner. This schedule aligns with the body's natural circadian rhythms, optimizing digestion and metabolic processes during the daytime, and promoting cellular repair (autophagy) during the nighttime fasting state.
The Low-Carbohydrate First Meal
When he does break his fast, usually at noon, Huberman's first meal is typically low in carbohydrates. He often consumes a protein-heavy meal consisting of meat, such as steak or ground beef, along with vegetables or salad. This nutrient composition is chosen for its effect on mental clarity and sustained energy, avoiding the blood sugar spikes and crashes associated with high-carb meals. The meal is rounded out with healthy fats, sometimes including nuts like Brazil nuts, for additional cognitive and heart health benefits.
It is important to note that while Huberman follows this general low-carb pattern, he does not obsessively track calories or macros. Instead, he listens to his appetite and adjusts portion sizes intuitively. This emphasizes a balanced, long-term approach to nutrition over strict, unsustainable dieting.
How Exercise Influences His Breakfast Choice
Huberman's first meal is not static; it adapts based on his physical training for the day. He often exercises towards the end of his fasting period.
- Low-intensity or Rest Days: On days with low-intensity activity or no exercise, he adheres to his standard low-carb, high-protein meal to break his fast.
- High-intensity or Resistance Training Days: Following a particularly strenuous workout, his protocol shifts. On these days, he incorporates carbohydrates, such as oatmeal or rice, into his first meal to replenish glycogen stores and aid muscle recovery. This demonstrates the flexibility of his eating philosophy, tailoring his nutrition to meet specific performance demands.
A Comparison of Huberman's Meal Timings
| Feature | Morning (before 11 AM) | First Meal (Lunch, 11 AM-12 PM) | Evening Meal (Dinner, 4-8 PM) |
|---|---|---|---|
| Timing | Fasting period | Ends the fasting window | Ends the daily feeding window |
| Primary Goal | Hydration, mental clarity, and metabolic health | Sustained energy and cognitive function | Sleep quality and glycogen replenishment |
| Typical Intake | Water with electrolytes/salt/lemon. Later, black coffee | Low-carb, high-protein (e.g., steak or meat with vegetables) | High in starchy carbohydrates (e.g., pasta, rice) with light protein |
| Exception | Post-intense workout, may have carbs (oatmeal/rice) | N/A | Avoids heavy meat due to gastric clearance time |
Conclusion: A Protocol, Not a Prescription
Andrew Huberman's approach to breakfast is an intentional practice of delaying his first meal to leverage the benefits of intermittent fasting for enhanced focus and metabolic function. His typical first meal is a low-carbohydrate, high-protein affair, though he intelligently incorporates carbohydrates after intense workouts to aid recovery. Beyond the specific food, his routine emphasizes listening to one's body, maintaining a consistent eating window aligned with circadian rhythms, and prioritizing foundational habits like hydration and proper sleep. While his specific diet may not be a perfect fit for everyone, the underlying principles of mindful eating, smart timing, and individual adaptation are valuable takeaways for anyone looking to optimize their health. For a detailed breakdown of his supplement regimen, including components for energy and sleep, one can refer to the resources on the Huberman Lab website.
A Note on Supplements
While not food, his morning routine does include supplements. He may consume Athletic Greens (AG1) or a whey protein shake during his eating window, and he regularly takes supplements like Omega-3s, Vitamin D3, and creatine. His use of supplements is an adjunct to his overall nutritional strategy, not a replacement for a healthy diet and lifestyle.
Final Thoughts
Ultimately, Huberman's breakfast is less about a single plate of food and more about a carefully timed, science-backed protocol. By delaying eating, he harnesses natural hormonal shifts to his advantage, setting the stage for a productive, high-energy day. This strategic approach to meal timing, supported by proper hydration and exercise, provides a powerful framework for anyone seeking to improve their physical and mental performance through nutrition.
