Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge
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What is the main topic discussed in this episode?
What was it that they ate that day that impacted how they slept that night? And we found that higher intakes of fiber were associated with more deep sleep, higher intakes of saturated fat, less deep sleep, and then more refined carbohydrates, simple sugars, more arousals.
How does sleep loss affect appetite in men and women?
You're not getting deep, slow-wave sleep, REM sleep as much as you would otherwise.
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Dr. Marie-Pierre Saint-Ange, a professor of nutritional medicine at the Institute of Human Nutrition at Columbia University School of Medicine. Today, we discuss how you eat impacts your sleep and how you sleep impacts what you eat, as well as how your body utilizes food depending on how you slept. Now we've talked about food and we've talked about sleep many times before on this podcast, but Dr. St. Onge's work is unique because she runs one of the few laboratories in the world to look at the bi-directional relationship between sleep and food.
For instance, you'll learn how even modest sleep deprivation increases hunger, but differently in men and women. In men, it happens to increase the hormones that drive the desire to eat, whereas in women, it reduces naturally made peptides, such as GLP, which suppress hunger.
What is the relationship between sleep loss and cardiometabolic health?
Today's discussion gets into the specific actionable items that you can do to improve your sleep and the way that your body handles food and hunger. We talk about the role of sleep in regulating blood sugar, cortisol levels, overall metabolism, and cardiometabolic health. Now, because Dr. St. Ange's research focuses on sleep and nutrition, but she's also spent a significant amount of time studying how specific nutrients impact overall health and not just sleep, we also talk about that. I'm certain that you'll come away from today's episode with a lot of new information you haven't heard elsewhere, as well as with the intention to make small or perhaps even large changes in behavior and nutritional choices that the science tell us can significantly improve your sleep, your metabolism, and overall health.
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, today's episode does include sponsors. And now for my discussion with Dr. Marie-Pierre Saint-Ange. Dr. Marie-Pierre Saint-Ange, welcome.
Thank you for having me.
Sleep impacts how and what we eat, and how and what we eat impacts sleep. That's a different perspective than I think most people take. I think most people are familiar, however, with not getting the best night's sleep, maybe feeling like their impulsivity to eat quote unquote bad foods is a little higher. And then also hopefully familiar with having a great night's sleep and feeling like we're just kind of in control in a different way.
How do specific diets like the Mediterranean and DASH impact sleep?
Maybe you could just kind of share for us what's really going on beneath that experience and when subtle or not so subtle chronic sleep loss, so not an all-nighter necessarily, but 45 minutes less here, 90 minutes less there, et cetera, et cetera, how that plays out in terms of our nutrition. And then we'll go in from the nutrition side to sleep.
Sure. So there's a couple of questions that you have in there, actually, about the extent of sleep loss and how that influences your food intake, what we see in the general population versus what we do in a lab to address causality. So let me start with, you know, the population-based studies, right? So...
What role does food timing play in sleep quality?
When I started being interested in sleep, it was coming from an obesity angle. My PhD is in nutrition. I trained as a postdoc in body composition, obesity research, and we were getting a lot of information from population-based studies that people who sleep too little
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Chapters
8 chapters
1
What is the main topic discussed in this episode?
0:00–0:19
2
How does sleep loss affect appetite in men and women?
0:19–1:28
3
What is the relationship between sleep loss and cardiometabolic health?
1:28–3:00
4
How do specific diets like the Mediterranean and DASH impact sleep?
3:00–3:43
5
What role does food timing play in sleep quality?
3:43–4:36
6
How do personal circadian rhythms affect sleep and food choices?
4:36–6:34
7
What foods and nutrients can improve sleep and metabolism?
6:34–7:52
8
How do medium-chain triglycerides (MCTs) influence body composition?
7:52–1:56:56
Speakers
3 identifiedMore from Huberman Lab
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