Huberman Afternoon Routine
Afternoon Routine
1. Intermittent Fasting and First Meal
- Huberman practices intermittent fasting, typically having his first meal around 1:00 PM after a 12-16 hour overnight fast. This meal often includes a mix of meats, vegetables, nuts, and fruit. This approach is believed to improve insulin sensitivity and reduce inflammation12.
- Low-Carb Focus: The low-carb nature of his first meal is intended to provide sustained energy and mental clarity without the blood sugar spikes and crashes associated with higher carbohydrate intake
Example Meal
- Steak with Vegetables: A common example of his first meal might include a steak paired with a variety of vegetables, possibly cooked in butter for added flavor and nutritional benefits 3
He also mentions that he likes butter. Sometimes he adds a small amount to food. Butter is a great source of different beneficial fatty acids including Butyrate, and CLA, and Vitamin A in its most bioavailable form. On lighter days, he might opt for a protein shake or a handful of nuts. During his 1pm “breakfast” he also takes a stack of supplements including multivitamins, vitamin D, and fish oil.
Why low carb?
Main benifits are mental clarity and stable energy levels throughout the day. Carbohydrates, especially simple carbs, can cause blood sugar spikes followed by crashes. It may affect energy level fluctuations, while Dr. Huberman is focused to keep the energy level more stable.
He also mentioned he has conducted personal experiments, and low-carb diets is the best for his cognitive function and metabolic health.
The scientific literature on low-carbohydrate diets includes:
- Rapid Initial Weight Loss: Low-carb diets often lead to rapid weight loss in the first 6 to 12 months, primarily due to water loss and fat reduction. This is because reducing carbohydrate intake lowers insulin levels, prompting the body to burn stored fat for energy45
- Improved Glycemic Control: Low-carb diets have been shown to improve glycemic management in individuals with type 2 diabetes. They help stabilize blood glucose levels by reducing the intake of carbohydrate-containing foods, which minimizes glucose entering the bloodstream 45
However, there are also risks of low-carb diets.
However, if Andrew has exercised particularly hard, he may include some carbohydrates like rice or oatmeal in this meal
Afternoon work
Huberman divides his afternoon into two work sessions.
- The first session is dedicated to less intense, routine tasks. This period is also when he might go for a brief run to maintain physical activity
- The second session is where he engages in more creative and intense work. This practice helps him re-energize and focus better on complex tasks
Between sessions Huberman may do a session of Yoga Nidra 16. Usually it is around 3pm, and this break lasts for 10-35 minutes. This is a part of his Non-Sleep Deep Rest (NSDR) protocol.7
Huberman pays attention to be focused and productive during the whole day. He also mentions that at 4:30 PM he typically stops working around this time to transition into personal time 8