Here’s How Andrew Huberman Eats and Whether You Should Too

What you eat in a day will do one of two things: fuel you for the rest of the day or hijack your energy. When seeing someone like Andrew Huberman crushing it in so many areas of life, one can't help but wonder — what's his diet like that allows him to consistently perform at such a high level? As a neuroscientist, Huberman has built a vast following through his #1 ranked Huberman Lab Podcast and become the go-to expert for millions trying to figure out the different aspects of living a healthier life. When diving into his diet, however, it turns out his approach is not rocket science but an evidence-based blend of timing, nutrition, and personal habits.

The science behind Huberman's diet: evidence-based nutrition

Most aspects of Huberman’s diet have a role, whether it’s to think clearer, build more muscle, sleep better, or improve gut health. Having extensive training and knowledge in the field of neuroscience, he carefully chooses not only what eats but also when.

His diet focuses on consuming nutrient-rich foods that fuel the brain and body, coupled with intermittent fasting and well-timed exercise. The aim is to create balanced energy levels throughout the day, promote restorative sleep, and enhance cognitive function.

Core components: macronutrients and micronutrients

Huberman's approach to diet centers around the careful manipulation of macronutrients — protein, fats, and carbohydrates — and the strategic inclusion of micronutrients, including vitamins and minerals. He champions food sources that are minimally processed, primarily quality proteins, complex carbohydrates, and nutrient-dense vegetables.

Protein is one of the most important pieces of the puzzle with a focus on high-quality sources like eggs, grass-fed meat, and fish. In several interviews, he mentioned that he keeps his carbohydrate intake on the lower end for the first couple of meals to avoid getting sleepy. For dinner, however, he does like to include starches and complex carbs, as he says he finds that these foods help him sleep better.

While he enjoys meat lunch, his choice of protein for dinner tends to be some type of fish (tuna or salmon) instead. He’s found that if he eats too much meat near bedtime, the quality of his sleep deteriorates.

The importance of micronutrients is not overlooked either. Huberman incorporates a variety of fruits, vegetables, and supplements into his diet and regularly consumes the AG1 drink, which offers a blend of essential vitamins and minerals.

Approach to intermittent fasting

When you eat is just as important as what is on your plate. Huberman incorporates intermittent fasting in the form of time-restricted eating into his daily routine. He typically fasts for 16 hours and eats within an eight-hour window. In podcast interviews, he shared that he tends to consume his first meal around 11:00 a.m. or noon after his workout and eats his last meal around 8 p.m.

Intermittent fasting has been a favored practice for many, and research has shown it to have several health benefits. From improving markers for type 2 diabetes to enhancing cognitive function and even reversing or delaying the pathological process in Alzheimer’s disease, the benefits of intermittent fasting have been found to span many physiological processes.

There are several ways one can incorporate intermittent fasting into their lifestyle. Whether it’s time-restricted eating (which is what Huberman does), alternate-day fasting, one meal a day, or otherwise, it’s key to figure out what fits best into your daily routine.

In one of Huberman’s podcast interviews with Satchin Panda, PhD, he pointed out that weight loss is not the primary goal, as one should still consume adequate calories during their 'feeding window.' Rather, it helps you to train your body to have a consistent rhythm. Much like consistent sleep schedules may have a positive impact on sleep quality, consistent meal timing may also have a positive impact on many functions.

There's scientific evidence that time-restricted eating may help the circadian clock function and improve heart health and metabolism. For example, in studies on mice and fruit flies, time-restricted eating helped prevent and reverse obesity, diabetes, and heart problems. It also seemed to have benefits for humans, as small studies have shown the potential for it to lower blood pressure, improve blood sugar, and help with weight management, energy levels, sleep, and appetite.

Role of supplements

While Huberman gets many nutrients from whole foods, he acknowledges the role of supplements in his diet. AG1, a nutrient-rich blend that may aid digestion and overall wellness, is his go-to green drink. He occasionally consumes whey protein as well, particularly after strength-training workouts.

He takes a combination of supplements daily and in a cyclical manner to enhance immune function, testosterone levels, and sleep quality. His daily stack includes creatine, NMN, and NR, adaptogens, an omega-3 supplement, and glutamine. Plus, he doesn’t shy away from vitamins that may improve cognitive function, such as alpha-GPC (300 mg), L-tyrosine (500 mg), and phenylethylamine (500 mg).

Important to mention: one won’t be able to 'out-supplement' an unhealthy lifestyle. Huberman suggests that before reaching for a handful of supplements, it’s key to have 'the basics' covered. That includes good sleep hygiene, exercise, nutrition, and stress management.

Physical activity and diet

Physical activity is an integral part of Huberman's lifestyle, and his meals, especially the one right after his morning workout, include specific nutrients to maximize muscle protein synthesis and recovery. He does resistance training every other day, along with cardiovascular exercises in between those days.

On weight-training days, he talks about having a protein shake, and to replenish glycogen storage, he reaches for a bowl of oatmeal. Then, about 90–120 minutes later, around 11 a.m. or noon, he has his first and biggest meal, which is typically steak or ground beef, olive oil, some Brazil nuts, and some vegetables or starches. He does tend to keep this meal lower on carbohydrates to avoid a blood sugar rollercoaster and energy crash shortly after.

Sleep, recovery strategies, and diet

Huberman's diet is designed to work in sync with his sleep and recovery protocols. Finishing his last meal around three hours before bedtime allows his body to adequately digest food before going to bed. Hence, his body can focus on restorative mechanisms. This habit isn’t by chance.

Understanding the science behind the circadian rhythm, our body’s internal clock that governs many physiological processes from cellular to organ functions and sleep cycles points us to several studies that shed light on how late-night meals may be a contributing factor to sleep disruptions, metabolic issues, and weight gain.

Stress management and diet

Dietary choices play an important role in stress management, as certain foods and nutrients may either exacerbate or reduce stress levels. Beyond focusing on whole foods and high-quality ingredients, Huberman incorporates a couple of adaptogens that may help his body and mind to better respond to stress.

The level at which adaptogens impact individuals may differ, but they’ve been found to help protect the body from stress by helping it stay balanced and in homeostasis. They act on the body's stress mechanisms and control key mediators of the body's response to stress.

Huberman’s go-to adaptogens are ashwagandha and Rhodiola rosea. Investigating the impact of ashwagandha on humans, one randomized, double-blind, placebo-controlled study found that compared to a placebo group, participants taking the adaptogen had reduced serum levels of cortisol (the stress hormone) and reported lower stress and improved sleep.

Customizing diet for your needs

Huberman's diet offers valuable insights into optimizing health and performance, but it may not fit into your life the same way. Hence, personalizing it to your unique needs and circumstances is key.

Each habit and dietary decision has a strong foundation in science, but whether it’s different health goals, lifestyle factors, or environment, take some time to experiment with what pieces you can adopt and how.

For instance, while Huberman emphasizes nutrient-rich foods, intermittent fasting, and specific supplement combinations, these components can be tailored to suit individual needs. Someone with different dietary preferences or any existing health conditions may need to adjust macronutrient ratios, meal timing, or supplement choices accordingly.

Listening to your body is another piece of the puzzle that shouldn’t be overlooked. Pay attention to how different foods and eating patterns make you feel and sleep, too. As with many diet and lifestyle routines, be patient to find the right balance.