Andrew Huberman|08. Juni
Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge
Bidirectional Relationship Between Sleep and Diet
- Dr. Marie-Pierre St-Onge researches how diet affects sleep and vice versa. Her studies show that even moderate sleep deprivation (e.g., 1.5 hours less) has significant effects.
- Sleep Deprivation and Food Intake: In one study with 4 hours of sleep/night, participants ate about 300 more calories.
- Sex-Specific Differences:
- In men, the hunger hormone ghrelin increases.
- In women, the satiety hormone GLP-1 decreases.
- Sleep deprivation also activates the brain's reward centers, increasing cravings for unhealthy foods.
- Over 6 weeks with only 6 hours of sleep/night:
- Insulin resistance increases (especially in postmenopausal women).
- Blood pressure rises.
- Crucially, these negative effects only appear in combination with a poor diet. With a controlled, isocaloric diet, metabolic markers remained stable in the short term.
- Mediterranean & DASH diets are associated with better sleep and less insomnia.
- Acute Effects (from a controlled study):
- More fiber → more deep sleep (slow-wave sleep).
- More saturated fat → less deep sleep.
- More refined carbohydrates/sugar → more arousals (sleep disruptions) and less restorative sleep (less deep sleep and REM sleep).
- Meal Timing: The last meal should be at least 3 hours before bedtime. Eating earlier in the day is generally better for metabolic health.
- Caloric Distribution: Focus more calories earlier in the day. Late eating reduces fat oxidation.
- Dietary Pattern: A balanced, whole-food diet (e.g., Mediterranean) rich in vegetables, fruits, and healthy fats is recommended.
- MCT Oils & Ginger: Can modestly increase the thermic effect of food (energy expenditure for digestion), potentially aiding weight management.
- Diet Influences Metabolism: Portion sizes in the US are often too large, and foods tend to contain more added sugar than in other countries.
- Scientific Studies vs. Hype: Many 'superfoods' or nutrients are overhyped. A balanced diet of natural whole foods is generally preferable to supplementation, except for specific deficiencies.
