Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge
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
Disclaimer & Disclosures
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Popis podcastu
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.