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.Show notes: https://go.hubermanlab.com/zKdZ0ZY
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Dr. Marie-Pierre St-Onge
Website: https://marie-pierrest-onge.com
Academic profile: https://www.ihn.cuimc.columbia.edu/profile/marie-pierre-st-onge-phd
Eat Better, Sleep Better (book): https://amzn.to/4uqgvq9
Publications: https://marie-pierrest-onge.com/httpswwwncbinlmnihgovmyncbimarie-pierrest-onge1bibliographypublic
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LinkedIn: https://www.linkedin.com/in/marie-pierre-st-onge-a6423320
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
#hubermanlab #metabolichealth #health
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