Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge

Huberman Lab

Scicomm Media

Health & Fitness, Life Sciences, Science

4.8 • 27.6K Ratings

🗓️ 8 June 2026

⏱️ 117 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 (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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	What was it that they ate that day that impacted how they slept that night?
0:05.0	And we found that higher intakes of fiber were associated with more deep sleep, higher
0:11.6	intakes of saturated fat, less deep sleep, and then more refined carbohydrates, simple sugars,
0:18.6	more arousals.
0:19.7	You're not getting deep, slow-wave sleep, rent sleep as much as you
0:24.3	would otherwise. Welcome to the Huberman Lab podcast, where we discuss science and science-based
0:30.2	tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School
0:40.2	of Medicine.
0:41.2	My guest today is Dr. Marie Pierre Saint-Ange, a professor of nutritional medicine at the Institute
0:46.6	of Human Nutrition at Columbia University School of Medicine.
0:51.0	Today we discuss how you eat impacts your sleep, and how you sleep impacts what you eat,
0:56.0	as well as how your body utilizes food depending on how you slept.
1:00.0	Now, we've talked about food and we've talked about sleep
1:02.0	many times before on this podcast,
1:04.0	but Dr. St. Ongia's work is unique
1:07.0	because she runs one of the few laboratories in the world
1:09.0	to look at the bidirectional relationship
1:11.1	between sleep and food.
1:12.7	For instance, you'll learn how even modest sleep deprivation
1:15.9	increases hunger, but differently in men and women.
1:19.3	In men, it happens to increase the hormones
1:21.2	that drive the desire to eat, whereas in women,
	...

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