As a Stanford neuroscience professor researching topics from sleep to stress, Andrew Huberman utilizes his deep expertise to design daily routines that optimize brain performance.
In this post, we’ll explore key details of Huberman’s morning routine and diet, including his morning fast, timed exposure to sunlight, and strategic nutrient intake.
Huberman’s routine offers a model to consider for those looking to enhance productivity, alertness, longevity, and overall daily function.
Let’s dive in!
Yerba Mate: Anna Park Yerba Mate
|Time of First Meal
|Typically 11am-12 noon
|16-18 hours per day
|Skips most days
|Avoids for 60-90 mins after waking
|Sunlight exposure, exercise
|Whole foods, high protein
|Key Dietary Choices
|Eggs, Greek yogurt, protein shakes, vegetables, berries, nuts, seeds
|Metabolic effects, cellular autophagy
|Emphasizes protein intake
Andrew Huberman’s Morning Routine
Neuroscientist Andrew Huberman does not typically eat breakfast, preferring to fast from food for 16-18 hours per day, usually from dinner the previous evening until lunchtime the following day.
Upon waking, Huberman prioritizes exposure to sunlight and exercise to shift his circadian rhythm into an optimal phase.
He abstains from eating in the morning hours to allow his body’s natural waking signals and hormonal shifts to occur without metabolic interference.
Huberman has stated that eating a large breakfast diverts resources to digestion that are better directed toward the brain in the morning hours.
So, he opts to stimulate his mind and body through morning activities instead.
His routine focuses heavily on optimizing alertness, focus, and overall brain performance.
Importance of Breakfast in Huberman’s Routine
While some find breakfast essential for energy and concentration, Huberman has stated it is not a critical component of his personal regimen.
He often skips the morning meal as part of an intermittent fasting protocol shown to have longevity and metabolic health benefits.
However, Huberman has noted that regularly timed meals, including breakfast, can provide dopamine release cues that help structure the perception of the passage of time throughout the day.
So, while skipping breakfast aligns with his goals, he acknowledges it may better suit those with specific health objectives.
Key Elements of Huberman’s Diet
Intermittent fasting plays a major role in Huberman’s dietary approach.
He routinely abstains from calorie intake for over 15 hours per day, consuming food only during a restricted afternoon-to-evening timeframe.
Huberman engages in time-restricted feeding for anti-aging metabolic effects and cellular autophagy rather than primarily for weight loss.
He maintains his fasting regimen consistently over months and years for long-term results.
Yerba Mate in the Morning Routine
Huberman prefers to avoid caffeine for at least 60-90 minutes after waking.
This allows his body’s intrinsic cortisol profile and alertness-promoting catecholamines to modulate freely without input from caffeine.
When he does drink caffeine, Huberman has often said he prefers to drink yerba mate, a tea drink that is popular in South America.
Nutritional Choices in Huberman’s Diet
On his feeding days, Huberman thoughtfully chooses nutritious whole foods to provide his body with the elements it needs to perform at peak capacity.
His diet includes ample high-quality protein sources, such as eggs, Greek yogurt, protein shakes, and nuts, aimed at maintaining muscle mass.
He also consumes plentiful micronutrients from vegetables, berries, nuts, and seeds.
Overall, his nutritional choices supply efficient energy and cellular building blocks without unnecessary excess.
What time does Andrew Huberman wake up?
Huberman generally wakes up early, between 5-6 AM.
Does Andrew Huberman drink coffee?
He prefers yerba mate and avoids consuming caffeine for 60-90 minutes after waking up.
Does Andrew Huberman eat breakfast?
No, he typically skips breakfast as part of intermittent fasting.
What is Andrew Huberman’s first meal?
His first meal is usually around 11 AM – 12 noon.
What does Andrew Huberman eat for breakfast?
He rarely eats breakfast, but if he does, it may be a protein shake or almonds.
Does Andrew Huberman fast?
Yes, he practices daily 16-18 hour fasts as part of an intermittent fasting protocol.
Why does Andrew Huberman fast?
He fasts for metabolic, anti-aging, and cellular autophagy effects.
What is Andrew Huberman’s diet?
His diet focuses on whole foods that are high in protein, healthy fats, and micronutrients.
What are Andrew Huberman’s key foods?
Eggs, Greek yogurt, protein shakes, vegetables, berries, nuts and seeds.
Does Andrew Huberman eat carbs?
Yes, he consumes carbs in the evening as his eating window opens up.