What are examples of such meals?

Andrew Huberman suggests several meal examples that emphasize proteins and healthy fats to maintain energy levels:

1. Lunch: A typical mid-day meal can consist of protein-rich foods like meat, chicken, or salmon, paired with vegetables. These meals should be low in carbohydrates if you haven't exercised earlier in the day, to avoid post-meal lethargy caused by high serotonin levels 1.

2. Pre-Exercise Meals: If you engage in extensive physical activity like weight training or running, it's beneficial to include some starchy foods like oatmeal or rice to replenish glycogen stores. These should be consumed post-exercise if they help maintain your energy levels throughout the day 2.

3. General Meal Composition: Incorporating nuts and small portions of fruits or salads can complement the protein intake by providing healthy fats and necessary fiber without overwhelming carbohydrates 3.

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     Food and Focus

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     Evening Nutrition Insights

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     Food for Alertness

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These meals balance macronutrients to support energy and alertness while preventing the sedative effects of heavy carbohydrate intake. Adjust these meals according to your activity levels and personal dietary needs.