Dr. Matt Walker

I don't feel very hungry throughout most of the day.

And I will onboard most of my calories probably in...

the hours probably in about a four hour period, maybe less, even three hour period.

And then I will cut myself off about 90 minutes before sleep.

So I'm classically, I would have been considered as, you know, violating this sleep dogma of cutting yourself off at least three hours.

I think it's very personal though.

Just experiment with it.

You will know the situation.

As for macros and specific food components, the data is a little bit mixed.

Certainly what we know is that if you're eating a diet that is high in sugar and low in protein, your sleep is worse.

Why would that be the case?

Well, one of the reasons that we think is that if you onboard sugar, it can be somewhat metabolically active.

And when it becomes metabolically active, it can increase your body temperature, your core body temperature, even just very subtly.

But that's enough to disrupt your sleep, as we spoke about with temperature.

But I think in terms of...

Really, what would be the ideal macronutrient and even micronutrient dietary recommendation that I would have for you?

I don't think we have enough data yet above and beyond that statement.

Yeah.

Yeah, there is some data on that with the carbohydrate intake in the evening.

And of course, that tryptophan and that carbohydrate intake will contain the precursor ingredients to something else that we've spoken about, which is melatonin.