Most of us experience a dip in energy during the afternoon and so Huberman switches to tasks that require lower cognitive load. Sugar contributes to anything from diabetes, and high blood pressure to accelerated aging. Andrew adds salt and lemon juice to the water he drinks in the morning. Andrew focuses on starch for his last meal of the day, as it helps him sleep better. It should come as no surprise that the professors day starts off with a good nights sleep. He focuses on high fat/protein foods to fuel his brain throughout the day, and typically reserves carbs for later. He also hosts the wildly successful. Founder at The Manly Club website, leader of The Manly Club Facebook Group with over 12,000 members. Avoid caffeine in the 90min after waking up. He hasnt specified which but something like this will do the trick: https://www.amazon.com/dp/B07PMSBLTH/ref=emc_b_5_t. "Avoid viewing bright lightsespecially bright overhead lights between 10 pm and 4 am. In addition to starchy carbohydrates, Andrew will sometimes include tuna or salmon/some form of lean protein if he feels like it. Andrew does say that on particularly hard training days, hell include carbohydrates like rice or oatmeal in his first meal. (, Fasted endurance can improve insulin sensitivity and generally leads to favorable metabolic adaptations (, In this study, subjects were told to cycle to fatigue. Remember, you should never look directly at the sun or at any bright light that hurts your eyes! So I decided to adopt his science backed daily routine for optimal focus and productivity. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Check out the notes for best practices and the benefits of heat or cold.Wednesday: Torso Push/Pull. It also contains Vitamin A in its most bioavailable form). The Huberman workout plan is designed to improve brain function, increase strength, and promote overall health. He mentions two different combinations of sleep supplements; combo #1 is: Magnesium L-Threonate - 140mg Theanine - 100-300mg Apigenin - 50mg All taken together around 1 hour before bed. He has contributed a number of important innovations to neural plasticity the capacity of our nervous system to rewire and learn new behaviors, abilities, and cognitive functioning as well as brain development and function. This is healthy and normal, but we want to get this cortisol boost as early in the day as possible. Andrew makes it clear he doesnt obsessively count calories, measure or weigh food, but more intuitively lets his appetite guide him. Andrew Huberman's EXACT Diet And Supplement Routine To Stay Dialed In tl;dr version: Get up and drink some water - you can add lemon and/or salt to delay hunger Fast till noon (you can follow IF 16/8 or 14/10 programme and adjust it to your needs) Exercise around the end of the fast Eat at noon Well, caffeine simply blocks the effects of adenosine making us feel less tired. Your favorite new habits. RELATED READING: Dr. Peter Attias Supplement List, Diet, and Biohacking Toolkit. Cant think, cant do, cant email. To avoid this, Huberman recommends delaying the intake of caffeine until 60-90 minutes after waking up to allow the adenosine to naturally clear out. Oops! If you, for some weird reason, prefer to keep on reading, here are the key takeaways from the video: Get natural sunlight into your eyes as soon as possible after waking up. And so by saving the easiest activities for your lower energy hours, youre able to optimize your productivity and stay in harmony with your natural rhythms. Dr. Huberman's in-depth podcast on Fasting and Time-restricted Feeding. 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