هوبر من ناهار و شام چه چیزی میخورد

Andrew Huberman tends to have a relatively consistent diet. For lunch, he usually eats two grass-fed hamburger patties, some rice, sliced cucumber, tomatoes, blueberries, and drinks water along with sugar-free yerba mate cold brew 1.

Regarding the importance of protein distribution in meals, Andrew Huberman mentions that a balanced intake of proteins at each meal can be more effective. For example, having an even distribution of 45 grams of protein at breakfast, 35 grams at lunch, and 35 grams at dinner can help ensure muscle protein synthesis 2.

Andrew Huberman generally selects his dinner to support better rest and deep sleep. He prefers meals that include starchy carbohydrates, which help increase serotonin levels and facilitate the transition to sleep 1. He emphasizes the importance of including foods he enjoys while also considering their sleep-promoting benefits.

Andrew Huberman generally does not eat breakfast. He prefers to have his first meal later in the day, typically at lunch time. This approach aligns with his views on delaying caffeine intake and allowing natural waking signals to occur through exposure to morning sunlight, physical activity, and social engagement before having his first meal 1 2.

Andrew Huberman's morning routine consists of several key practices:

1. Getting Sunlight: He starts his day by getting sunlight exposure, which helps to regulate his circadian rhythms. Sunlight helps advance his internal clock, making him wake up earlier the next day 1 2.

2. Physical Activity: After about an hour from waking, he often engages in physical activities such as walking or going to the gym. This helps to ease into his day and allows for natural processing of thoughts and ideas generated during sleep 3.

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     1

     Evening Sunlight Benefits

     00:12:32
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     2

     Light and Sleep

     00:58:20
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     3

     Morning Routines Unveiled

     01:49:55
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     4

     Morning Mindset

     02:14:51
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     5

     Morning Mindfulness

     02:11:14

3. Avoiding Distractions: He avoids checking his phone and engaging in work-related emails or tasks immediately upon waking. This helps to maintain a creative mindset and prevents external influences from dictating the start of his day 4.

4. Gradual Transition: He emphasizes the importance of a gradual transition from sleep to wakefulness, which aids in capturing insights and creativity formed during sleep 5.

5. Hydration and Stretching: Occasionally, he includes light stretching or hydration routines to further prepare his body and mind for the day 3.

Huberman's routine highlights the importance of sunlight, physical activity, and avoiding immediate distractions to optimize mental and physical performance throughout the day.

Andrew Huberman's diet consists mainly of high-quality, minimally processed foods. His approach includes:

1. Macronutrients: He consumes proteins, carbohydrates, and fats, ensuring his diet includes a balance of these macronutrients 1.

2. Meal Timing: He typically waits until around 11:00 AM or noon to have his first meal, although he isn't strict about this. He might eat earlier if he feels hungry 2.

3. Food Choices: His diet includes:

   • Proteins: Eggs, meat, and fish
   • Fruits and Vegetables: A variety, including oranges, cucumbers, and lettuce
   • Dairy: Parmesan cheese
   • Others: Coffee, rice, oatmeal, and occasionally starchy carbohydrates post-workout to replenish glycogen 3.
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       1

       Importance of Glucose

       00:14:13
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       2

       Eating for Alertness

       00:22:12
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       3

       Nutrient Awareness

       00:24:20
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       4

       Nutrition Clarity

       00:13:46

4. Diet Philosophy: He avoids highly processed foods and believes in the benefits of eating foods closer to their natural state for better brain and body health 2 4.

5. Flexibility and Enjoyment: Huberman enjoys his food and focuses on how different foods affect his alertness and sleep. He occasionally indulges in foods like pizza and croissants 3.

By focusing on whole, minimally processed foods, Huberman aims to maintain both physical and mental health.

Andrew Huberman does practice a form of intermittent fasting, typically referred to as "pseudo intermittent fasting." He usually eats his meals between 11:00 AM and 8:00 PM, though he is not overly rigid about these times and may adjust based on hunger or schedule needs 1.

He recognizes the benefits of intermittent fasting, such as improved insulin sensitivity, better liver health, and positive effects on the gut microbiome 2 3. Huberman also mentions that some people, himself included, enjoy mental clarity during fasting periods due to heightened levels of catecholamines like epinephrine and norepinephrine 4.

Overall, he finds this eating schedule to align well with his appetite and daily routine, providing both physical and cognitive benefits.

Andrew Huberman tends to go to sleep around 10:30 PM to 11:00 PM. He aims to get approximately 6-7 hours of sleep, aiming to wake up between 5:30 AM and 7:00 AM depending on his schedule and activities the previous day 1.

He acknowledges the importance of consistency in his sleep schedule and the potential benefits of aligning sleep times with natural circadian rhythms, though he often adjusts for personal and professional reasons 1 2.

In the Optimize Your Learning & Creativity with Science-based Tools, Andrew Huberman provides a comprehensive discussion on optimizing brain function, learning, and creativity using scientific principles. Here are the key points covered:

1. Neural Plasticity:

   • Importance of daily routines to optimize neural plasticity.
   • Understanding that plasticity, the brain's ability to change, can be leveraged for learning and creativity.

2. Morning Routine:

   • Delaying caffeine intake and exposing oneself to sunlight first thing in the morning to enhance wakefulness and plasticity.
   • The significant impact of hydration and black coffee on brain optimization.

3. Alertness and Focus:

   • Utilizing background noise to improve learning and focus.
   • Techniques to leverage the 'Go/No-Go' circuit to enhance alertness and productivity.

4. Exercise and Nutrition:

   • Benefits of morning exercise for cognitive function and alertness.
   • Role of sodium, electrolytes, and balanced nutrition for maintaining focus and energy.

5. Creativity and Rest:

   • Allocating specific times for creativity and utilizing afternoon light exposure to regulate sleep patterns.
   • Importance of Non-Sleep Deep Rest (NSDR) and naps for cognitive recovery.

6. Sleep Optimization:

   • Evening routines involving specific nutrition choices to optimize sleep quality.

7. Psychedelics and Sensory Blending:

   • Insight into how psychedelics can influence creativity through sensory blending.

8. General Well-being:

   • Importance of leveraging physiological mechanisms and nervous system tools to optimize mental performance and overall well-being.

The episode emphasizes the integration of various tools and routines to boost learning efficiency and creative capabilities through evidence-based practices.

Andrew Huberman mentions various foods he includes in his diet across different episodes. Here are some specifics:

1. General Diet:

   • Breakfast/Lunch: Low carbohydrate meals, often including meat, salad, nuts, and fats for their choline content 1.
   • Snacks: Eggs, macadamias, and plenty of water and caffeine early in the day. He enjoys Persian cucumbers for their crunchiness 2.
   • Exercise Days: After intense exercise, he includes starches like oatmeal, rice, and fruit 1.

2. Daily Diet:

   • Frequent Foods: Meat, fish, eggs, rice, oatmeal, pasta, fruits, and vegetables. Occasionally, he has treats like pizza or croissants, though he generally avoids highly processed foods 3.
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       1

       Food and Focus

       00:40:56
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       2

       Eating for Alertness

       00:22:12
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       3

       Nutrient Awareness

       00:24:20
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       4

       Food and Mood

       00:43:35
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       5

       Skin Health Nutrition

       01:42:02
   • Evening Meal: Higher in carbohydrates to aid with sleep, often including pasta or rice, and sometimes starchy carbohydrates to increase serotonin 4.

3. Skin Health:

   • For maintaining healthy skin, he emphasizes a diet rich in whole foods like fruits, vegetables, meat, eggs, and fish, all of which are minimally processed 5.

These eating habits help him maintain alertness, focus, and overall health, adapting his intake based on his daily needs and activities 4.

Andrew Huberman discusses several ways his diet impacts his health:

1. Cognitive Function and Mental Health:

   • Quality nutrition, with enough vitamins, minerals, probiotics, and fiber, influences cognitive functioning, memory, and ability to learn and focus 1.
   • Nutritional choices can also impact mental health over long periods. Foods consumed even years ago can affect brain and body function today 2.

2. Exercise and Performance:

   • Making key nutritional changes has resulted in spectacular improvements in his exercise program and overall performance 3.
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       1

       Nutrition for Health

       00:39:31
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       2

       Nutrition and Mental Health

       00:07:18
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       3

       Nutritional Insights

       03:03:13
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       4

       Personalized Health

       00:00:00
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       5

       Nutrition Clarity

       00:13:46

3. Personalized Health Adjustments:

   • Blood tests and DNA data have helped him identify nutrient imbalances, leading to adjustments in diet that optimize metabolic factors and long-term health 4.

4. Weight Management:

   • A study mentioned by Dr. Huberman indicates no significant difference in weight loss between low-fat and low-carbohydrate diets, emphasizing calorie balance over specific macronutrient compositions for weight loss 5.

These insights show that Huberman's dietary choices are tailored to support mental acuity, physical performance, and overall long-term health by focusing on quality and personalized adjustments.

Andrew Huberman prefers several snacks that align with his dietary goals and preferences:

1. Monk Pack Bars:

   • These are recommended for their taste and nutritional profile. He especially enjoys the caramel sea salt flavor and keeps them in his basement to avoid overeating them 1.

2. Magic Spoon Cereal:

   • This keto-friendly cereal is a go-to snack for him during the day. He likes it because it’s low in sugar and carbs, which fits his low carb diet during the day. He particularly favors the frosted flavor and often eats it with Bulgarian yogurt and a bit of cinnamon 2 3.
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       1

       Snacking for Productivity

       00:04:31
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       2

       Low Carb Snacks

       00:04:37
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       3

       Nutrition and Sleep

       00:05:53

These snacks help him maintain his energy and cognitive function throughout the day while supporting his dietary regimen.

After exercise, Andrew Huberman focuses on certain nutritional practices to aid recovery and optimize performance. Here are his preferred choices and guidelines:

1. Carbohydrates:

   • Ingesting complex carbohydrates such as rice, oatmeal, and pasta, as well as fruits, can help reduce post-exercise inflammation by about 30-40%, especially important if training in a fasted state 1.

2. Protein and Carbohydrate Ratios:

   • For strength training, a one-to-one ratio of protein to carbohydrates is suggested (e.g., 35 grams each of protein and carbohydrates) 2.
   • For more intense conditioning workouts, the ratio can go up to three or four-to-one (e.g., 140 grams of carbohydrates to 35 grams of protein) 2.

3. Typical Post-Workout Meal:

   • Andrew Huberman mentions a bowl of oatmeal with some fruit and a protein drink or some eggs as a satisfying and effective post-exercise meal, especially after a morning workout 1.

These practices help manage inflammation and provide essential nutrients for muscle repair and recovery.

Andrew Huberman takes specific supplements post-exercise to aid in recovery and muscle protein synthesis. He recommends consuming a combination of protein and certain nutrients. Here are some key points from his discussions:

• Protein Supplementation: Post-exercise, Andrew Huberman emphasizes the importance of adequate protein intake. He often discusses aiming for 1.6 to 2.7 grams of protein per kilogram of body weight per day, distributed across meals to maximize protein synthesis 1 2.

• Foundational Supplements: He often mentions foundational supplements that provide essential vitamins and minerals to compensate for any dietary deficiencies. These ensure a basic level of physical and mental health, which can aid in recovery post-exercise 3.

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    1

    Protein for Hypertrophy

    04:26:41
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    2

    Nutrition & Supplementation

    00:00:00
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    3

    Rational Supplementation

    00:15:39
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    4

    Supplement Partnerships

    00:03:28
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    5

    Supplements and Hydration

    00:18:56

• High-Quality Product Preference: Andrew Huberman favors using high-quality, single-ingredient supplements from reliable sources. He partners with Momentous for this purpose, as they are known for their high-quality standards and international shipping 4 5.

These supplements, along with a balanced diet rich in protein and complex carbohydrates, support optimal muscle recovery and overall fitness.