The Rubin Report Episode: The 10 Foods That Got Dave Rubin Healthy Again & What He Eats in a Day Host: Dave Rubin Release Date: August 11, 2025

In this episode of The Rubin Report, Dave Rubin delves into his personal journey toward better health, sharing the ten staple foods that have revitalized his well-being. Rubin emphasizes simplicity and whole foods, steering clear of processed items to maintain a clean and sustainable diet. This comprehensive summary captures the key discussions, insights, and practical tips he offers, complete with notable quotes and timestamps for reference.

1. Red Meat and Skirt Steak

Timestamp: [00:58]

Dave Rubin kicks off his dietary staples with red meat, specifically highlighting the versatility and nutritional benefits of skirt steak.

"Eating more red meat in general and a skirt steak... it's going to be thin and juicy and there's enough fat in there that I promise you, you're not going to burn it, you're not going to overcook it."
— Dave Rubin [00:58]

Rubin recommends choosing prime or choice cuts for optimal flavor and tenderness. He shares his method:

• Cooking Time: Bake skirt steak for approximately 16 minutes.
• Resting Period: Let the steak sit for five minutes post-cooking to retain juiciness.
• Seasoning: Use a coarse salt and pepper blend to achieve a nice crust and char.

2. Salt and Pepper

Timestamp: [02:10]

A fundamental yet crucial component of Rubin's diet is the use of high-quality salt and pepper.

"You want coarse salt and pepper. It’ll give you a nice crust and a nice char on that."
— Dave Rubin [02:10]

He underscores the importance of avoiding fine salts that can become dusty and instead opting for coarser varieties to enhance flavor and texture in his meals.

3. Chicken Thighs

Timestamp: [03:00]

Challenging conventional preferences, Rubin advocates for chicken thighs over breasts.

"Is there anything worse other than a Democrat than dry chicken? No, obviously you are not going to dry this out."
— Dave Rubin [03:18]

He explains that thighs are naturally juicier and more forgiving during cooking, reducing the risk of drying out. His recommended method using an air fryer includes:

• Preheat: 390°F for 3 minutes.
• Seasoning: Salt, pepper, and optional garlic powder or favorite rub.
• Cooking Time: Approximately 18 minutes for crispy, juicy results.

4. Ground Beef

Timestamp: [04:00]

Rubin emphasizes the benefits of incorporating ground beef into his diet:

"Ground beef in general is just good, right? You're getting protein, you're getting some fat."
— Dave Rubin [04:00]

He prefers grass-fed, regenerative farming options that include an ancestral blend with organ meats like beef liver and heart, enhancing the nutritional profile. A typical preparation involves cooking ground beef with olive oil and adding eggs to create versatile meals.

5. Albacore Tuna

Timestamp: [04:45]

A staple for convenience and protein, Rubin includes canned albacore tuna in his diet.

"Don't get that chunky like cat food. Stuff the mush. Don't do that. Throw in the extra dollar a can, get yourself some good tuna."
— Dave Rubin [04:45]

He highlights its nutritional benefits:

• Calories: 180 per can.
• Protein: 33 grams per can.

Rubin reminisces about relying on tuna during challenging times, noting its practicality and high protein content.

6. Watermelon

Timestamp: [05:00]

For hydration and a touch of sweetness without a sugar spike, watermelon is a favored choice.

"Watermelon, it's good for you. It's not gonna spike the sugar. Especially if you live in a warm place."
— Dave Rubin [05:00]

He often pairs it with steak for a refreshing and balanced meal, enhancing both taste and nutritional intake.

7. Arugula

Timestamp: [05:25]

As his preferred leafy green, arugula serves as the only lettuce he includes in his meals.

"The only lettuce that I will ever need, ever is arugula."
— Dave Rubin [05:25]

Rubin suggests dressing it simply with olive oil and balsamic vinegar to maintain its peppery flavor without unnecessary additives.

8. Local Honey

Timestamp: [05:45]

To satisfy his sweet tooth naturally, Rubin incorporates local honey into his diet.

"Honey on top of anything, put it on top of your chicken. After you grilled up your chicken, you could put it on your steak."
— Dave Rubin [05:45]

He promotes honey as a healthier alternative to refined sugars, adding flavor without compromising nutritional integrity.

9. Electrolyte Tablets and Whey Protein

Timestamp: [06:10]

Maintaining electrolyte balance is essential, especially in a warm climate. Rubin takes electrolyte tablets daily.

"I throw one of these in some water in the morning, just get that burst of electrolytes..."
— Dave Rubin [06:10]

Additionally, he supplements his diet with whey protein powder, mixing it into his morning coffee for an extra protein boost.

10. Organic Eggs

Timestamp: [06:40]

Finally, organic eggs are a cornerstone of Rubin's daily nutrition.

"Eggs is the perfect food."
— Dave Rubin [07:00]

He emphasizes sourcing eggs from pasture-raised, organic chickens to ensure quality and ethical treatment. Rubin enjoys preparing them in a way that maximizes flavor and protein intake, often adding cottage cheese for creaminess.

Bonus: How to Make Perfect Eggs

Timestamp: [07:53]

In response to listener inquiries, Rubin shares his method for making the perfect scrambled eggs:

1. Ingredients:

   • Grass-fed butter
   • Three pasture-raised organic eggs
   • One scoop of low-fat cottage cheese

2. Method:

   • Butter Preparation: Allow butter to soften at room temperature and melt it over low heat.
   • Eggs: Crack three eggs into the pan, ensuring high yolk quality for richer flavor.
   • Adding Cottage Cheese: Incorporate a scoop of cottage cheese to enhance protein and creaminess.
   • Cooking: Stir gently with a wooden spoon, maintaining low heat to achieve a moist, fluffy texture without overcooking.

"If you want just like a little bit of extra protein and you want a nice creamy scrambled egg... you can talk to Paul Saladino about the value of Oregon meat."
— Dave Rubin [07:53]

Rubin humorously claims to have invented this method, encouraging listeners to experiment and share their results on social media.

Conclusion

Throughout this episode, Dave Rubin offers a pragmatic approach to nutrition, focusing on whole, unprocessed foods that are both delicious and nutritionally dense. By sharing his personal favorites and practical cooking techniques, he provides listeners with actionable insights to improve their own diets and overall health. Rubin's emphasis on quality ingredients, ethical sourcing, and simple preparations underscores his philosophy of maintaining health through sustainable and enjoyable eating habits.

Notable Quotes:

• "You don’t want just fine, you know, kind of feathery, dusty salt and pepper. You want coarse salt and pepper." — Dave Rubin [02:10]
• "Thighs are a little juicier. You can cook them a little bit longer." — Dave Rubin [03:18]
• "Eggs is the perfect food." — Dave Rubin [07:00]

This episode serves as a valuable guide for anyone looking to adopt a cleaner, protein-rich diet, offering both inspiration and practical advice from Rubin's personal experience.