Andrew Huberman Diet And Routine (His Secrets Revealed)

Andrew Huberman Diet and Routine (His Secrets Revealed)

Last Updated on June, 2024

Andrew Huberman is the man behind the United States’ most popular health-related podcast. As a health expert and an experienced neuroscientist, he dives deep into highly important things related to physical health, mental health, gut health, the nervous system, the immune system, and a lot more.

He also shares a lot about his personal routines and the health benefits they might hold. Trying to live more like him is, by all means, a healthy step in most cases.

So, if you want to take that step and learn more about Andrew Huberman’s diet and routine, we’re going to be taking a detailed look into it.

From his morning workout to his sleeping habits, let’s explore what Andrew Huberman’s daily routine is like.

Quick Summary

Andrew Huberman’s morning routine consists of specific health practices such as drinking electrolyte water, doing Yoga Nidra, and taking a cold shower. These practices have been shown to improve hormone levels, mood, and physical performance.

Huberman follows a low-carb diet, which includes delaying his caffeine intake until later in the morning and eating a high-protein breakfast. He also incorporates intermittent fasting into his routine, which he has done for over a decade and believes has many health benefits.

Huberman supplements his diet with various vitamins and nutrients, and gets his blood tested twice a year to track his health. He also emphasizes the importance of getting enough sleep and avoiding unhealthy habits such as late-night eating and exposure to artificial light before bed.

Andrew’s Morning Routine

Andrew Huberman

Andrew Huberman tends to wake up around 6:30 AM, which is when his busy days start. He tends to drink water with salt and lemon juice added into it. 

This salt-heavy electrolyte drink helps prevent any kind of sodium deficiency, which he believes can be common for those on low-carb diets as they eat less processed foods. After this, he tends to spend a couple of hours doing Yoga Nidra and taking in the morning sunlight.

He also takes a cold shower. The reason for these cold showers is deliberate cold exposure. That can improve hormone levels in your body and better your mood. It’s also a way to make sure your performance throughout the day is enhanced.

Morning Eating/Drinking

Andrew Huberman doesn’t tend to eat his first meal of the day until much later on after waking up. His mornings usually consist of Yoga Nidra and freshening himself up for the day ahead. Breakfast is an important part of his routine, but it doesn’t come before other things.

He also recommends delaying morning caffeine consumption for at least 90 minutes to 2 hours. That way, you can drink it instead at a later time, which is usually when he engages in intense exercise. 

So, he tends to drink caffeine later as it helps boost performance during that workout and make the most of it. Instead of just taking coffee as it can be unhealthy, he might also take a different caffeine-like substance, like Yerba Mate.

Morning Exercise

Andrew Huberman takes good care of his body with all kinds of things.

He does resistance training workout, weight training, leg workout, and other exercise throughout his days to keep him in good physical condition.

As for his morning exercises specifically, he starts off with Yoga Nidra, as mentioned earlier.

He also does some push-ups and gets some natural light by taking walks out in the sun.

He also does a lot of his other workouts at this time when he’s on an empty stomach, as it has proven health benefits.

a man doing yoga nidra in the morning

It can help with conditioning the body to use fats more efficiently and with weight loss. His delayed caffeine intake also helps with this and prevents an afternoon crash that has obvious negative effects. 

Another thing Andrew Huberman puts a lot of emphasis on is Non-Sleep Deep Rest, also known as NSDR. This is a technique he developed himself and involves fully relaxing the body without sleep. It’s what he does his Yoga Nidra for, but he also uses Hypnosis for it.

This completely relaxes the body, helps a lot with mental clarity and mental health in general, and acts as an emotional stabilizer. It’s a really good way to help your body settle down at any point of the day when you need some rest.

First Meal of the Day

Low Carb Meals of Andrew Huberman

More often than not, Andrew Huberman has a low-carb meal for breakfast. He says it’s a way for him to enhance mental clarity. For these low-carb meals, he tends to eat foods high in protein or essential amino acids. This includes meat, vegetables, and more.

Some things that Andrew Huberman suggests, in particular, are eggs, whole-grain toast, and avocados.

These feature protein and healthy fats while also helping you with your carbohydrate intake. He’s also a fan of butter and uses some in his breakfast because it has vitamin A and other beneficial components.

The higher protein from the low-carb meal he has every morning improves Andrew Huberman’s physical performance and can help boost insulin sensitivity as well. Steak or ground beef tends to be great for this, which is why they are usual for him in low-carb meals.

That said, on some days of intense workout sessions, Andrew points out that he adds carbohydrates such as oatmeal or rice for the first meal. This is because of the downsides a low-carb diet has in the long term. (1)

Afternoon Routine

Andrew Huberman’s first meal tends to be his largest of the day, and he doesn’t eat much the following afternoon. He uses the afternoon time of the day to do less intense things and spend time doing daily duties.

He also tends to go on a run around this time or get other healthy habits out of the way. To hold himself over, he might eat nutritious and light things like Brazil nuts or dry fruit. He’s also known to drink Athletic Greens and take whey protein around this time.

Andrew Huberman doesn’t have a set amount of food he eats and just lets his appetite decide for him instead. 

Evening Routine

Evening Meals of Andrew Huberman

Starch plays a big role in Andrew Huberman’s last meals of the day. That’s because eating starch 4 hours before sleeping helps fall asleep quicker and improves sleep quality in general by improving serotonin and tryptophan levels. (2)

For these kinds of things, he tends to eat pasta, potatoes, and other starchy carbs. Andrew Huberman also takes tuna fish or other kinds of lean protein meals. There are also veggies that provide essential nutrients and improve gut health. 

Additionally, Andrew has talked about eating half as many carbs as usual when he doesn’t plan to train like he normally does. This isn’t a precise measurement though.

He just avoids too much meat in his evening diet as it can be bad for cardiovascular health and can lead to poorer sleep. Andrew has discussed how he noticed meat worsens his sleep quality, which might be because of meat’s longer gastric clearance times.

Other than the meals, the rest of his evening routine is pretty straightforward. He likes to spend time reading books, socializing, jamming out to music, or just spending time on his computer.

Once it starts getting close to 8 or 9, he starts getting rid of artificial light around the house as it can negatively affect sleep quality. After a long day of managing everything about his health, from mental clarity to even essential amino acid intake, it’s time to relax and hit the hay.

What is His Water Intake Like?

Throughout the day, Andrew Huberman takes good care of how much water he drinks and how healthy it is. He has emphasized time and time again that water is very important, and it’s necessary to filter it so that it provides the usual health benefits.

He doesn’t have a set amount of water he drinks but emphasizes that it’s important to get lots of fluids inside the system daily. He’s said that 8 ounces of fluids (not just necessarily water) should be consumed every hour for the first 10 hours that you’re awake. 

Andrew Huberman makes sure that his water is fresh and healthy by using Berkey and Clearly Filtered water filters. The former is great as a high-end free-standing water filter, whereas the latter is great for those on a tighter budget.

This is the video where Andrew talks about his water intake.

How and Why Andrew Huberman Does Intermittent Fasting?

Andrew Huberman is a known advocate of intermittent fasting and has done it for over a decade. But, unlike a lot of people, he hasn’t taken it on for weight loss or other similar reasons. Instead, it’s simply something he’s done for so long because of the health benefits. (3)

Check out his video on the Effects of Fasting & Time Restricted Eating on Fat Loss & Health HERE:

These benefits include metabolic health, which is obviously great for cutting down on weight. But, more than that, it’s a great way to keep your body’s functions smooth, timely, and healthy. Plus, intermittent fasting is known to be good for heart and blood pressure health markers.

But, of course, that doesn’t mean it’s good for everybody. It’s important to get the right amount of nutrition in your system, depending on the body’s needs. That’s why intermittent fasting might not be ideal for those with certain illnesses or women going through pregnancy or breastfeeding.

But, for Andrew Huberman, it’s something that’s worked like a charm, and he’s followed his personal routine religiously.

How Does He Do it?

Andrew Huberman has been doing intermittent fasting for years, but what exactly have those years looked like?

His routine has already been discussed, and you can already see just how little he eats based on it.

His mornings start with an electrolyte drink that has lemon juice in it. That helps with hunger and prevents any sodium deficiency.

Then he spends time working on his body, with lots of cardio and training towards the end of the fast.

He breaks his fast with a meal that falls in line with his low-carbohydrate diet. That usually includes meat and certain veggies. 

andrew huberman standing outdoor during his morning workouts

This holds him over until the evening, with only light, healthy snacking during the afternoon. This usually includes Athletic Greens and nuts. Whey protein is another thing Andrew Huberman takes during this time.

The last meal of the day, which is in the evening, is usually high in starch. But nothing too excessive, like lots of pasta. Instead, it’s a healthy amount that fills him up. He also eats ground beef or other meat for protein.

The meal isn’t too big, but it is filling enough. With that, he’s done eating for the day until the following morning.

Andrew Huberman always recommends eating a couple or so hours before sleeping because it helps with sleep. That chalks up to more than 12 hours of fasting every 24 hours.

His routine almost always looks like this, but it isn’t necessarily always the same portions. Instead of being robotic, he lets his appetite do the deciding for him sometimes and eats more or less during some days.

The timing and punctuality is the most important thing for Andrew and for anyone doing intermittent fasting. As long as you follow the same routine, eating more or less (as long as it’s a reasonable amount) won’t be an issue.

Supplement Routine

Supplements play a big role in Andrew Huberman’s nutritional health, and it’s obvious why with all the intermittent fasting he does. There are some that he takes every single day and others that aren’t as frequent.

But they’re all equally important and an integral part of his diet. He spoke about these supplements himself during a conversation with More Plates More Dates.

Here’s a rundown of the things he’s mentioned taking during that interview and others:

  • Vitamin D3: Andrew Huberman keeps his Vitamin D levels at perfect health by taking 5,000 to 10,000IU every single day. This helps the body take in calcium and phosphorus. Plus, Vitamin D is great for reducing inflammation and preventing certain illnesses. It’s something he’s known to talk about a lot, and even discussed it with Rhonda Patrick.
  • Multivitamins: He only takes one multivitamin every single day, which is Opti-Men. He’s said that he’s taken it for years. Multivitamins are known to help combat diseases and can also be a “pick-me-up” for your mood. They’re also good for memory.
  • Vitamin K2: While the exact amount he takes isn’t known, Andrew shared he takes Vitamin K2 regularly. It’s great for bone and heart health in particular, with Andrew mentioning that his HDL cholesterol has started getting better since he takes it.
  • Omega 3 Fish Oil: Fish oil is known for being beneficial to the growth of our eyes and brain. On top of that, it helps with inflammation and disease prevention. Andrew takes 2 grams of Omega 3 Fish Oil every day.
  • Magnesium: How much magnesium Andrew takes on the regular isn’t known. But he’s mentioned using 140mg of Threonate or 100-200mg of Glycinate. He takes threonate too. Both of these supplement magnesium. That’s great for developing muscles, helping your nerves, making bones grow healthy, and managing blood sugar levels.

On top of all these, there are other things in his supplement routine that he doesn’t take as often but is still on a regular schedule. These include:

  • Vitamin E: This supplement holds lots of benefits for skin health and acts as protection against various diseases. Vitamin E’s anti-oxidant properties make it great for fighting against aging or even serious diseases like cancer.
  • Green Tea Extract: It can help with improving metabolism and managing weight. Green Tea Extract is also really good for improving cognitive function and helping your body relax.
  • Garlic Extract: This is another thing that helps a lot with fending off diseases and harmful bacteria. Andrew takes 600 mg doses of garlic extract, likely for those reasons. It’s a great way to add some extra protection to your system.
  • Whey Protein: Surely everyone reading this already knows exactly what whey protein is good for and just how helpful it can be. Andrew takes it regularly as a buffer for his body, as well as a way to curb his hunger.
  • Boron: Boron is a great supplement for anyone working on their body, since it helps with muscle growth, and bone health, and can lead to higher testosterone. Andrew takes 2 to 4 mg of it.
  • Conjugated Linoleic Acid: It helps with keeping blood pressure low and getting rid of fat. CLA also helps the immune system and can help people with certain issues develop better bone strength.
  • Athletic Greens: This is a powder supplement that Andrew has been taking for over a decade. It’s great for a number of things. Athletic Greens is designed to boost energy levels promoting better gut health and combat aging.

There are lots of other supplements he takes as well, but these are some of the main ones Andrew has especially mentioned. For a full walkthrough on all the supplements he takes, check out this article.

Sleep Routine

The last thing in anyone’s routine is sleep, so it’s fitting to end with that. Andrew Huberman puts a big focus on spending the last few hours of his days doing relaxing things or socializing. Not putting his body through much or eating anything.

Sleep is a big focus on the things that Andrew talks about. He’s mentioned that it’s the best immune booster and great for relieving stress. 

That’s why it’s important to properly manage the time you fall asleep, and how you sleep in the first place. Not eating hours before sleeping helps ensure a much better sleep cycle for Andrew and can do the same for you.

Plus, he tends to get rid of artificial light around the house an hour before going to bed, as it can be harmful too. Other than that, Andrew is usually asleep by the time the clock hits 10:30 PM. 

That brings an end to his day, after which he wakes up around 8 hours later at 6:30 AM. With that, everything we’ve talked about so far starts over from his morning.

How Andrew Huberman Keeps Track of His Health?

a picture of andrew huberman at the gym

Andrew Huberman doesn’t do anything too extra to keep a measure of his health. He sticks to the exercises he does, the supplements he takes, and the training he goes through.

The results speak for themselves when he does things throughout his daily life and how seemingly content he is with them.

But, one thing that Andrew does in particular is to get his blood tested two times a year by InsideTracker.

The company is also a sponsor of his podcast, and their tests help him evaluate the results of his careful routines and dieting.

They offer two types of tests. The main one is Essentials, which offers 13 biomarkers, and the other is Ultimate, which offers 43.

Not much else is necessary, as it’s pretty clear Andrew is in good health, and the effects of the things he does are mostly quite positive. If you take on a similar routine or try new things in your diet, blood tests are a good way for anyone to track their health just like he does.

Conclusion

That’s our deep dive into Andrew Huberman’s diet and routine. The way the man lives his life certainly isn’t easy and can be pretty heavy on the wallet. But there’s no denying just how healthy it is and what kinds of positive effects it’s had on him.

He’s not a hypocrite to preach one thing and do another. All the products he endorses and the things he recommends are things he uses or does himself. Having him as an inspiration for your own routine and diet definitely isn’t a bad idea.

But keep in mind that everyone has their own limits and needs. We’ve shared everything there is to know about the way he spends his days, but it’s not necessary to follow them to a T.

Just slowly implementing some things he does or uses in your life can be a big and healthy enough change too.

If you’re a fan of Andrew Huberman, his philosophies, and his health tips, here are some other things that might interest you:

FAQs

The health benefits of Andrew Huberman’s routine are weight loss, muscle growth, improved mental health and clarity, and more.

Andrew Huberman does not have a specific calorie intake since he follows his appetite and isn’t particularly careful about counting calories.

Andrew Huberman sleeps for approximately 8 hours a day, typically going to bed at 10:30pm and waking up at 6:30am.

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Linda Walter
I’m a fitness trainer and a health coach. My GOAL is to empower everyone to live a healthier life even after passing their prime. You can find more about me here.

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