Monica
๐Ÿ’ซ Summary
Andrew Huberman discusses his consistent diet and nutrition routine which includes time-restricted feeding, low-carb meals, and the inclusion of fermented foods. He also mentions the effects of TRT on his appetite for sugar and processed foods, and his use of supplements such as fish oil, probiotics from fermented foods, and a multivitamin. He emphasizes the importance of individualized approaches to nutrition and finding what works best for each person.
โœจ Highlights๐Ÿ“Š Transcript
โœฆ
Andrew Huberman has been consistent with his nutrition for 10-15 years and has found a diet that works well for him.
00:00
He does not believe in microbiome testing and instead relies on trial and error.
He has found that a low dose of testosterone replacement therapy (TRT) has dramatically reduced his appetite for sugar.
โœฆ
Andrew Huberman has been consistent with his nutrition for 10-15 years, fasting for 12-16 hours in every 24-hour cycle.
02:59
He tried keto and taking liquid ketone esters, but it resulted in psoriasis on his scalp.
He stopped the ketone esters, reintroduced carbohydrates into his diet, and the psoriasis went away within a week.
His nutrition consists of increased fat intake and the use of ketone esters, along with fasting for 12-16 hours daily.
โœฆ
Andrew Huberman typically trains late morning and has a low carbohydrate meal around noon to maintain mental clarity and avoid energy crashes.
06:00
He includes a bowl of oatmeal with butter in his post-training meal.
He also drinks salt and lemon juice water to curb false hunger and address possible sodium deficiency.
Huberman fasts until about noon and then eats a low carb meal based on his appetite.
โœฆ
Andrew Huberman follows a flexible diet routine with a focus on protein, carbohydrates, and clean foods.
08:58
He consumes protein powder after intense workouts.
He breaks his fast with carbohydrates and clean protein.
He eats low-carb meals in the afternoon and carbohydrates in the evening.
He includes foods like tomatoes, avocados, broccoli, spinach, olive oil, and fish oil in his diet.
โœฆ
Andrew Huberman prefers fermented foods over capsule probiotics for skin health, mental well-being, and to reduce inflammatory markers.
11:58
Fermented foods like kimchi, sauerkraut, and natto decrease inflammatory markers in the body.
Over-the-counter antibiotic capsules may not replace the correct gut microbiome and can cause brain fog.
Fermented foods have a more targeted and beneficial effect compared to randomly selected strains in capsule probiotics.
โœฆ
Andrew Huberman takes a multivitamin daily, specifically the Centrum brand, and has been taking it for 25 years.
14:59
He believes that taking B vitamins helps in metabolizing food more quickly.
He also takes a Thorn multivitamin, boron, vitamin E, K2, garlic extract, CLA, and green tea extract.
His cardiac markers improved after taking K2.
00:00what i've done for years it's funny i
00:02actually maybe sometime i'll put this
00:03online i've taken careful notes i have a
00:06folder right next to me here where i i
00:08essentially have my my nutrition is very
00:11been very consistent for 10 or 15 years
00:24i would be remiss if i didn't ask about
00:27your personal diet before we finish the
00:29conversation though because i think a
00:30lot of people they hold you in high
00:32regard for like optimal practices and
00:34kind of like what you deem to be the
00:36best modalities of improving like mental
00:39clarity sharpness through like actual
00:40lifestyle modifications dietary
00:42manipulation sleep hygiene etc so like
00:45through your trials and tribulations of
00:47experimenting with different things some
00:49people they use keto to like stay
00:51mentally sharp maybe it's not
00:53sustainable long-term and they
00:54intertwine like cyclical carbohydrate
00:57cycling or whatever
00:59a lot of people intermittent fast like
01:00for me personally i find if i eat a
01:02carbohydrate dense meal right when i
01:04wake up personally
01:05my
01:06mental clarity suffers a decent amount
01:09like is there something you've nailed
01:10down is like your ideal
01:12kind of like routine like what do those
01:14foods generally consist of and this is
01:17probably like maybe this is way too many
01:19questions for one
01:20big statement but hopefully it's not
01:23have you done anything to assess like do
01:26you hold any weight in
01:28those kind of like tests that assess
01:29your allergy response to food groups to
01:32assess if they're going to be good on
01:34your mental state or do you do just like
01:35biofeedback through trial and error sort
01:38of thing
01:39yeah
01:40trial and error i'm not a big
01:42believer in
01:43uh got microbiome testing for myself um
01:47so i i've i think i found it a diet that
01:50works well for me
01:52um obviously it will be different for
01:54different people but this is what allows
01:55me to be consistent about eating quality
01:57foods um
01:59one thing i'll note before i say this
02:00one one very dramatic effect of taking
02:03this what i would say is a pretty low
02:05dose of
02:06of trt since the new year
02:08absolutely zero appetite for sugar or
02:11for any um
02:13foods that you would consider junk or
02:15processed foods
02:17almost negative appetite but i've always
02:19enjoyed um fatty foods as an indulgence
02:22more than um
02:24sugary but um so
02:27over the years i've tried many many
02:29different nutritional plans and been
02:31very regimented about them and took
02:33notes i'll just give you a kind of a
02:35highlight of a few and then um why i
02:37didn't stick with them and then um
02:39emphasize what i'm doing now so when i
02:42was in my
02:43late teens early 20s i um i did try a
02:46kind of a high fat very low carbohydrate
02:49thing i was like drinking half and half
02:51and eating meat and i did grow quite a
02:55lot on that but it was of course i was
02:5719 years old i was also training heavy i
02:59was completely natural but i was also
03:01probably in the peak i'm guessing my
03:03androgen levels were probably taken off
03:05and i i am somewhat of a
03:08somewhat of a fast responder in terms of
03:10when i weight train i i grow quickly
03:13also when i stop weight training or i
03:14run i shrink quickly so you know it goes
03:17it cuts both ways um
03:20i did a few years ago i tried keto
03:23including taking liquid uh ketone esters
03:26um and i got uh psoriasis on my scalp
03:29that was unbelievable it just was like
03:32my scalp was sloughing off it was it was
03:35terrible i can't i stopped the ketone
03:37esters i stopped i put carbohydrates
03:39back in my diet and it went away within
03:41a week so
03:43who knows um i was told i did it wrong
03:46and i probably did it wrong but it you
03:48know it
03:49shouldn't be that complicated this is my
03:51no no yeah was it just like the same
03:54foods you would normally eat but like
03:56you pull the carbohydrates and then
03:58increase the quantities of the other
03:59stuff that you were already tolerating
04:01normally
04:03yeah a little more fat and the only
04:04thing i had were those ketone esters
04:06which um were
04:07interesting in their own right but um
04:10so what i've done for years it's funny i
04:13actually maybe at some time i'll put
04:14this online i've taken careful notes i
04:16have a folder right next to me here
04:18where i
04:19i essentially have my my nutrition is
04:21very been very consistent for 10 or 15
04:24years and i should just say you know i'm
04:26not particularly lean nor am i carrying
04:28a lot of excess wi-fi i'm you know i
04:31think i'm pretty average in that sense i
04:32know somewhere around 12 or something i
04:35haven't measured in a long time but
04:37basically for the last 10 years i've
04:40fasted anywhere from 12 to 16 hours for
04:42every 24 hour cycle so
04:44i i knew sachin when he was formulating
04:47uh intermittent fasting um time
04:49restricted eating and his and his book
04:52and his science was coming out i also
04:53got to know ori hofmeckler who wrote the
04:55book the warrior diet he's kind of the
04:57originator of the one meal a day
04:59system ori was in israeli special forces
05:02really nice guy he's in his probably
05:04early 60s now he still maintains five
05:06percent body fat he's very fit very very
05:09nice guy actually i he's not he doesn't
05:11get enough credit for being the kind of
05:14uh modern founder of intermittent
05:17fasting because it's been existed for
05:19centuries of course but
05:21um
05:22so basically i get up i hydrate i drink
05:25some caffeine i do delay my caffeine by
05:27about 90 minutes to two hours after
05:28waking because it does seem to avoid a
05:31crash later uh coffee yerba mate that
05:33kind of thing but then um
05:35athletic i do drink athletic greens even
05:37though they are a podcast sponsor i do
05:39love athletic greens i've had been
05:40treating that stuff for ages gosh since
05:432012. um and i do love it um
05:46then my first meal is almost always a
05:48low-carb meal it's some steak or ground
05:51beef some brazil nuts maybe a vegetable
05:54but i do have more mental clarity when
05:57i'm low carbohydrate provided that i my
06:00glycogen stores have been repacked from
06:02the previous
06:04day or so so i'll typically train late
06:06morning
06:07um if i train really hard
06:10if it's resistance training then i'll
06:12have you know a bowl or ice or a bowl of
06:13oatmeal or something and i i like butter
06:16so i'll put a pot of butter in there and
06:18i don't my blood pro lipid profiles are
06:21just fine um
06:23yeah i think there's an entire youtube
06:24video uh
06:26sort of analyzing and scrutinizing that
06:28i said that i like butter i don't walk
06:29around with anything
06:31well again it's like if my first impulse
06:34when i saw it was to first i i laughed
06:37and then i i thought wow do they really
06:39think that i live on that much better i
06:40small amounts of butter but then when i
06:42realized i was like well this is really
06:43sad like they don't really have anything
06:45else to talk about besides the fact that
06:46i eat butter um but in any in any case
06:50um
06:51it so
06:52the
06:53the
06:54a low carbohydrate meal in the midday
06:56for me is best because then i don't get
06:58that dip that crash a mental clarity
07:01comes easy so you would be sleeping for
07:02eight hours until roughly 5 30 to 6 a.m
07:06right and then you wouldn't eat for
07:08another
07:09six to
07:11eight hours and then you'd start
07:13about six hours yeah but
07:15but if i get up and i and i do put a
07:18little salt in my water because
07:19sometimes the appetite can be you know
07:21sometimes you think you're hungry but
07:23you
07:24um if you put some salt and lemon juice
07:26in water you drink that and you notice
07:27i'm not hungry anymore and you were
07:28probably sodium deficient um a lot of a
07:31lot of people who do low carb diets are
07:33sodium deficient so i'm sort of
07:35i sort of fast until about noon that i
07:37eat a low carb meal i make sure it's not
07:39a huge meal but i go by appetite you
07:41know sometimes that's two
07:43hamburger patties and some and some
07:46maybe i'll eat a cucumber or sometimes
07:47i'll have a bowl of oatmeal but rarely
07:49right it's i'm not super strict about
07:50that if i've trained i will include
07:52carbohydrates and some fruit uh with
07:54that meal too and then in the afternoon
07:57i tend to just hydrate i might have um
08:01some almonds athletic greens maybe
08:03sometimes i'll have some whey protein or
08:04something of that sort and then for
08:06dinner
08:07i for years now i've really emphasized
08:09starches i'll have pasta salad sometimes
08:13a little bit of fish like tuna fish or
08:15salmon um but mostly carbohydrates and
08:19then
08:20i sleep like a baby and i go to sleep
08:22sometime around 10 30 11 and i sleep
08:25great and when i've cut the
08:26carbohydrates out two things happen one
08:29i wake up and i don't if i feel like i
08:31can train my endurance even within
08:34weight training is not that strong and
08:36then i'm hungrier much earlier
08:38um the other is if i eat too much meat
08:41close to bedtime i don't sleep that well
08:44and probably because it doesn't the
08:46gastric clearance time is too long i do
08:48try and take a walk before or after
08:50dinner today i did it before so i there
08:53are evenings where i'm
08:54um eating these you know a bowl of pasta
08:56or a bunch of rice and salad i think to
08:58myself just because the mindset is oh i
09:00need protein i need protein and
09:02sometimes i'll have some but i'm eating
09:04sometimes a ribeye for lunch and
09:06so protein powder now i do i will say if
09:09i'm training
09:10like the other day i trained hard i i'm
09:12using your um eaas now which is okay
09:15awesome and you were both working and no
09:17folks i did not get paid to say that i
09:19uh i purchased these supplements so um
09:23they so i do take that afterwards and
09:26again fruit and starch so for me it's
09:27really fast
09:29train toward the end of that fast
09:32eat
09:33if i'm trained to eat some carbohydrates
09:35and some clean protein and then
09:37then towards the afternoon i might have
09:39a little something else in the afternoon
09:41that is also kind of low carb ish and
09:43then in the evening i eat my
09:45carbohydrates in it they're not huge
09:47bowls of pasta but and i wake up feeling
09:50really good i think my glycogen is
09:51restored and i'm ready to go
09:53occasionally if i'm not training much
09:56i'll drop the carbohydrate meal to about
09:58half the size but i don't weigh my food
10:00i don't do any of that and
10:02yeah i for me this has worked for a very
10:05long period of time and um
10:08yes there are days where i get up and
10:10have four eggs for breakfast at eight
10:12a.m yeah i i it happens so if you ever
10:14seen eating four eggs for breakfast at
10:16eight a.m at a cafe whoever you are
10:18don't you know don't cry foul i do do
10:20this from time to time but um yeah
10:22that's pretty much it and then it's the
10:24typical stuff it's like tomatoes
10:26avocados broccoli spinach
10:28uh
10:29you know olive oils fish oil i'm big on
10:31fish oil for all the health benefits um
10:34and i've been doing this for 30 plus
10:36years pretty much many grams of fish oil
10:38per day
10:39ah so i am a big believer based on
10:42really good data
10:44that peer-reviewed data that you want to
10:47get two grams of epa
10:50in your system every day for the
10:52antidepressant effects the blood lipid
10:54profile effects the um
10:57you know
10:58it just it seems to me that it's obvious
11:01that
11:02high sufficiently high epa's are just
11:05good for us yeah and then having
11:07sufficiently high epa's is bad for us
11:10and so since i don't eat a lot of fatty
11:12fish because i'm not terribly fond of
11:14the taste of fish anyway especially on
11:16the west coast i think on the east coast
11:17and in canada i think you get better
11:19seafood but here i don't know the west
11:21coast it's like the salmon
11:23it isn't always that great so i think
11:26fish oil is terrific um yeah all right
11:28so that to get that 2 gram epa yield how
11:32much actual fish oil are you having
11:34though is it like 4 or 5 grams or
11:35something or
11:37yeah so it's a couple capsules of the
11:39thorn
11:40super epa and usually i also uh this
11:43might make people some people cringe but
11:44i actually will put a tablespoon of the
11:48carlson's fish oil the lemon flavor fish
11:50oil on my oatmeal
11:52on my oatmeal with salt and to me it
11:53tastes delicious i don't know oh yeah
11:55i'm sure that sounds decent yeah yeah
11:58and just for skin health and quality and
12:00and just for
12:01mental health and and feelings of
12:03well-being you know i get the probiotics
12:05from the athletic greens i used to
12:07supplement with um capsule probiotics
12:10two reasons why i don't do that anymore
12:12um one
12:13uh even though i can afford them that
12:15they are
12:16sort of ridiculously expensive for what
12:18they are
12:19that's one more importantly my colleague
12:22justin sonnenberg and his wife erica
12:24sonnenberg and the
12:25right upstairs for me at stanford have
12:27published data showing that two to four
12:30servings of fermented foods each day low
12:32sugar fermented foods like kimchi
12:34sauerkraut natto things of that sort
12:37greatly decrease the number of
12:39inflammatory markers in the so-called
12:41inflammatome which is the kind of
12:43genome but the inflammatory markers il-6
12:46and other other things that's sort
12:48tnf-alpha
12:49and it's not clear also that the uh
12:53the over-the-counter antibiotic capsules
12:56don't seem to replace the correct gut
12:59microbiome element and there is some
13:02reports of
13:03them creating brain fog and making
13:05people feel kind of foggy when you have
13:07too much activity of the of microbiota
13:10in your gut
13:11so
13:12you know that's why it seems like a lot
13:13of them are just like randomly selected
13:15strains with no real like clinical like
13:17reinforcing literature at all yeah and
13:20lactobacillus so that there are a few
13:22that um
13:23uh and i'm probably getting some of
13:25these names wrong so maybe let me
13:27retract that statement about
13:28lactobacilli you can keep it in here but
13:30but uh i have a podcast coming up that
13:32looks at time restricted feeding and it
13:33turns out that some probiotics
13:37can create some uh
13:39mental effects that aren't great other
13:42gut microbiota are really terrific and
13:44so
13:45you know the ones that come in capsule
13:47form i think just hit it with two bro
13:48it's like a shotgun approach whereas
13:50fermented foods especially fermented
13:52foods they're slightly acidic so things
13:54like sour cr fresh sauerkraut natto
13:57fresh pickles this kind of thing i mean
13:59pickles can't really be fresh it's kind
14:00of an oxymoron but you know what i mean
14:02um not charges and pickles have been
14:04sitting around on non-refrigerated for
14:07very long periods of time but the ones
14:08that require refrigeration they maintain
14:10a lot of um
14:12uh elements that can contribute to a
14:14healthy microbiome and the work coming
14:17out of duke university a nutritionist
14:19and neuroscientist diego borges uh
14:21keep an eye out for his work uh uh we
14:23should kick back and for some of his
14:25papers there because he's doing amazing
14:26work showing how there are neurons in
14:29the gut that trigger dopamine release in
14:31the brain and that set up a whole
14:34situation in your body of rapid healing
14:37and this is what i think the origins of
14:39gpc 157 are which is that gastric
14:42peptides if they're provided the gastric
14:44juices are of the right um chemistry can
14:47actually facilitate healing all over the
14:49body so sort of a tangential statement
14:51but it really okay
14:53speaking of thorn do you use their
14:55elite multivitamin by chance or what do
14:57you feel like about multivitamins in
14:59general
15:00yeah um here i'm i so i don't use their
15:03multivitamin i um i use there's like
15:06a stance on like multivitamins in
15:08general
15:09yeah so i'm gonna this i do take one um
15:12each day and the one i take this is
15:14really funny this just goes to show you
15:15that
15:16we develop these habits and they're hard
15:18to change over time so many years ago i
15:21bought a cancer of the optimin
15:25and i've been taking that vitamin for
15:27something like 25 years
15:30um i just take one with the one full
15:32meal i have each day and i don't to be
15:35honest at this point it's like
15:37it's rational only in the sense that
15:39it's never causing me a problem yeah um
15:42but i do notice if i take b vitamins and
15:45it's it's rich in b vitamins that you
15:46metabolize your food more quickly this
15:48is clear to me okay
15:51yeah i use a thorn multivitamin like
15:53elite but um i'm always interested to
15:56hear
15:57individuals uh opinions on if
16:00multivitamins are potentially
16:02counterproductive or not because some
16:03people have differing stances on that
16:06yeah i i don't you know because i get my
16:08blood work done i'm not too worried
16:09about buildup of fat soluble vitamins
16:11and things that i take a little bit of
16:12vitamin e from time to time i i i do
16:15take boron that came up earlier i do
16:17take um it i think it's a gr
16:20i have to look at my church milligrams
16:22uh i think it's yeah two to four is what
16:25i wrote down yeah
16:27yeah um two to four and and i'm happy to
16:30send over my list although basically
16:32everything we talked about here it's
16:33it's um
16:34it's it's covered i mean i i take some
16:36k2 on your recommendation and i noticed
16:40that
16:40i noticed that my um cardiac markers got
16:43better so oh cool thank you
16:46i take some garlic extract i sometimes
16:48take some cla sometimes take some green
16:50extra green tea extract but you know i
16:53think
16:54those are
16:55not absolute those are but the k2 is it
16:58was a very good recommendation because
17:00my blood lipid profiles are really good
17:03but they're not
17:04they weren't quite exactly where i
17:06wanted them to put the k2 in and
17:07everything just kind of locked into
17:08place so thank you what happened to your
17:10hdl after introducing trt
17:13that's it because from what i've seen
17:15the main significant aberrations and
17:18biomarkers after the deployment of
17:20exogenous tests in general is like it's
17:23not that deleterious especially at trt
17:26dosages you're not going to have some
17:27like you know crazy
17:29like maybe some some outliers are going
17:31to have
17:32potential viscosity issues in their
17:34hematology that they need to address
17:35their lifestyle changes or whatever
17:38but in general the thing i see most
17:40problematic or difficult to deal with is
17:42hdl suppression
17:44and i guess sometimes shpg suppression
17:47can be an issue for some people where
17:49they get into like but usually those
17:51individuals are using too high of a dose
17:52and infrequent of a dosing schedule but
17:54the hdl just interested if you notice
17:57any differences
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FAQs about This YouTube Video

1. What is Andrew Huberman's consistent diet and nutrition routine focused on?

Andrew Huberman's consistent diet and nutrition routine includes time-restricted feeding, low-carb meals, and the inclusion of fermented foods. He also mentions the effects of TRT on his appetite for sugar and processed foods, and his use of supplements such as fish oil, probiotics from fermented foods, and a multivitamin.

2. How does Andrew Huberman emphasize individualized approaches to nutrition?

Andrew Huberman emphasizes the importance of individualized approaches to nutrition, highlighting the need for finding what works best for each person. This personalized approach takes into account individual differences and preferences, offering a tailored nutrition plan for optimal results.

3. What are the effects of TRT on Andrew Huberman's appetite for sugar and processed foods?

Andrew Huberman mentions the effects of TRT on his appetite for sugar and processed foods, indicating that it has an impact. Understanding these effects can provide insights into hormone-related changes in appetite and how they can influence dietary choices and overall nutrition.

4. What supplements does Andrew Huberman use as part of his nutrition routine?

As part of his nutrition routine, Andrew Huberman uses supplements such as fish oil, probiotics from fermented foods, and a multivitamin. These supplements complement his diet and nutrition approach, providing additional support for overall health and well-being.

5. Why does Andrew Huberman stress the importance of finding what works best for each person in terms of nutrition?

Andrew Huberman stresses the importance of finding what works best for each person in terms of nutrition to highlight the unique nature of individual dietary needs. By acknowledging and addressing these differences, a more personalized and effective nutrition plan can be developed, leading to better outcomes.

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