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. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Timestamps

Marie-Pierre St-Onge

Sleep Loss & Appetite, Men vs Women

Sponsors: David & BetterHelp

Sleep Loss, Overeating & Cardiometabolic Health

Weight Gain & Sleep Loss, Tool: Informed Food Choices

Diet & Sleep, Insomnia; Tool: Mediterranean Diet, DASH Diet

Food Choices & Sleep Quality, Food Timing

Sponsor: AG1

Personal Circadian Clock, Shift Work; Naps; Running & Yoga

Snoring, Sleep Apnea & Testing

Kefir; Coffee Mannooligosaccharides & Weight Loss; Ginger; Fiber

Sponsor: Helix Sleep

Food Timing & Burning Fat, Tool: Early Meals

Medium-Chain Triglycerides (MCTs), Body Composition & Weight Loss

Tools: Eating for Sleep & Metabolism; Portion Size; Portfolio Diet

Corn Oil, Seed Oils & Processed Foods, Smoke Points

Industry-Sponsored Studies

Supplements, Whole Foods, Fiber