Dr. Marie-Pierre St-Onge, PhD, is a professor of nutritional medicine at Columbia University School of Medicine and an expert on the bidirectional relationship between nutrition and sleep. We discuss how even moderate sleep loss increases appetite, changes hunger-related hormones, and causes weight gain, even when calories are not increased. We also explain how meal timing and specific foods, like fiber, ginger, saturated fat, and various oils, affect sleep onset, sleep quality, and metabolism. Throughout the conversation, we discuss specific foods and diets that directly support weight loss, better sleep, and long-term cardiometabolic health.
Read the show notes at hubermanlab.com.
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Timestamps
(00:00:00) Marie-Pierre St-Onge
(00:02:29) Sleep Loss & Appetite, Men vs Women
(00:10:20) Sponsors: David & BetterHelp
(00:12:39) Sleep Loss, Overeating & Cardiometabolic Health
(00:21:56) Weight Gain & Sleep Loss, Tool: Informed Food Choices
(00:27:59) Diet & Sleep, Insomnia; Tool: Mediterranean Diet, DASH Diet
(00:33:25) Food Choices & Sleep Quality, Food Timing
(00:39:33) Sponsor: AG1
(00:40:52) Personal Circadian Clock, Shift Work; Naps; Running & Yoga
(00:53:00) Snoring, Sleep Apnea & Testing
(00:56:46) Kefir; Coffee Mannooligosaccharides & Weight Loss; Ginger; Fiber
(01:09:49) Sponsor: Helix Sleep
(01:11:23) Food Timing & Burning Fat, Tool: Early Meals
(01:17:20) Medium-Chain Triglycerides (MCTs), Body Composition & Weight Loss
(01:22:54) Tools: Eating for Sleep & Metabolism; Portion Size; Portfolio Diet
(01:34:38) Corn Oil, Seed Oils & Processed Foods, Smoke Points
(01:41:20) Industry-Sponsored Studies
(01:50:41) Supplements, Whole Foods, Fiber
(01:54:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
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