Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge
Huberman LabPublished on June 8, 2026
Summary authored by editor@wellifi.com
TLDR Summary
In a recent podcast episode, Andrew Huberman and Dr. Marie-Pierre St-Onge discussed how nutrition and sleep are interconnected, highlighting that higher fiber intake promotes better sleep while sleep deprivation can increase hunger hormones and lead to poor dietary choices.
Key Points
- Higher fiber intake is associated with more deep sleep.
- Saturated fat and refined carbohydrates negatively impact sleep quality.
- Sleep deprivation increases hunger hormones like ghrelin in men.
- Women experience reduced satiety due to lower GLP-1 levels when sleep deprived.
- Mediterranean diets are linked to better sleep outcomes.
How Nutrition Impacts Sleep: Insights from Andrew Huberman and Dr. Marie-Pierre St-Onge
Welcome to the Huberman Lab Podcast, where science meets practical tools for health and wellness. In a recent episode, Andrew Huberman hosted Dr. Marie-Pierre St-Onge, a professor of nutritional medicine at Columbia University. They discussed the intricate relationship between nutrition and sleep, exploring how our dietary choices influence not just our physical well-being but also our sleep quality and vice versa.
The Bidirectional Relationship Between Nutrition and Sleep
The conversation began with an exploration of how what you eat can affect your sleep quality. Dr. St-Onge shared findings from her research indicating that higher intakes of fiber are linked to more deep sleep, while diets high in saturated fats and refined carbohydrates lead to less deep sleep and more nighttime arousals. This suggests that the foods we consume throughout the day can significantly impact our rest at night.
Effects of Sleep Deprivation on Hunger and Metabolism
One of the critical points raised in the discussion was the impact of sleep deprivation on hunger hormones. Dr. St-Onge's research found that short sleep duration significantly increases ghrelin levels in men, a hormone that stimulates appetite, while reducing GLP-1, a hormone that helps suppress hunger, in women. This sex-specific response highlights how sleep affects hunger differently based on gender.
Key Findings from Dr. St-Onge's Research:
- Sleep deprivation increases ghrelin in men, leading to heightened hunger.
- In women, sleep deprivation reduces GLP-1, which can diminish feelings of satiety.
- Participants who experienced short sleep consumed approximately 300 extra calories when allowed to self-select meals.
- Sleep deprivation is correlated with increased food intake and poor dietary choices.
The Role of Nutrition in Enhancing Sleep Quality
Conversely, the episode also delved into how our nutrition choices impact sleep quality. Dr. St-Onge pointed out that diets aligned with the Mediterranean approach, rich in fruits, vegetables, whole grains, and healthy fats, are associated with better sleep outcomes.
Actionable Tips for Better Sleep and Nutrition:
- Aim for a diet high in fiber and low in saturated fats and refined sugars.
- Consider eating earlier in the day to improve metabolic regulation.
- Limit food intake close to bedtime to allow for better sleep quality.
- Practice mindfulness about hunger cues and make conscious food choices.
Conclusion: The Interplay of Sleep and Nutrition
The dialogue between Huberman and Dr. St-Onge underscores the profound connection between what we eat and how we sleep. By making informed dietary choices, we not only enhance our physical health but also improve our sleep quality, which in turn can lead to better appetite regulation and overall well-being. As they concluded, understanding this relationship is crucial for fostering both health and wellness in our lives.
For more insights and actionable tips on how to optimize your health, tune in to the full podcast episode featuring Andrew Huberman and Dr. Marie-Pierre St-Onge.