At-a-Glance
Diet
Time-Restricted Eating, Nutrient-Dense, High Omega-3
Exercise Focus
Zone 2 Cardio, Strength Training, HIIT
Core Principle
Master Your Biology Through Behavior
Dr. Andrew Huberman
Stanford Neuroscientist, Host of Huberman Lab Podcast
Dr. Huberman focuses on using light, temperature, and specific behaviors to optimize the nervous system for health, performance, and longevity. His protocols are designed to be zero-cost, science-backed tools for everyday life, with particular emphasis on circadian rhythm optimization.
Core Principles
- Intermittent Fasting: Typically practices 12-14 hour daily fast, often skipping breakfast to enhance morning alertness and autophagy.
- Nutrient-Dense Foods: Prioritizes whole, unprocessed foods with sufficient Omega-3s (especially EPA for mood) from fatty fish.
- Hydration with Electrolytes: Starts day with water mixed with salt (sodium) and potassium to support nerve cell function.
- Targeted Supplementation: Uses supplements to fill nutritional gaps, such as 900mg EPA daily for mood and depression.