Brain HealthHow Sleep Loss Drives Hunger and What Foods Fix Both Sleep and Metabolism
This episode explores the two-way relationship between diet and sleep, led by Columbia University's Dr. Marie-Pierre St-Onge. Even modest sleep deprivation alters hunger hormones, increases appetite, and promotes weight gain — independent of calorie intake. Dr. St-Onge breaks down which foods and eating patterns actively improve sleep onset and quality, including fiber, ginger, MCTs, and kefir. Meal timing also plays a key role: eating earlier in the day supports fat burning and cardiometabolic health. Diets like the Mediterranean and DASH diets are highlighted for improving both sleep and metabolic markers. The conversation also addresses seed oils, processed foods, industry-sponsored nutrition research, and how to practically build a sleep- and metabolism-supporting diet using whole foods and evidence-backed strategies.
