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

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. Show notes: https://go.hubermanlab.com/zKdZ0ZY 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Marie-Pierre St-Onge Website: https://marie-pierrest-onge.com Academic profile: https://www.ihn.cuimc.columbia.edu/profile/marie-pierre-st-onge-phd Eat Better, Sleep Better (book): https://amzn.to/4uqgvq9 Publications: https://marie-pierrest-onge.com/httpswwwncbinlmnihgovmyncbimarie-pierrest-onge1bibliographypublic X: https://x.com/MPStOngePhD Bluesky: https://bsky.app/profile/m-pst-ongephd.bsky.social LinkedIn: https://www.linkedin.com/in/marie-pierre-st-onge-a6423320 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 #hubermanlab #metabolichealth #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Marie-Pierre St-OngeguestAndrew Hubermanhost

Jun 8, 20261h 57mWatch on YouTube ↗

EPISODE INFO

Released: June 8, 2026
Duration: 1h 57m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

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. Show notes: https://go.hubermanlab.com/zKdZ0ZY 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Marie-Pierre St-Onge Website: https://marie-pierrest-onge.com Academic profile: https://www.ihn.cuimc.columbia.edu/profile/marie-pierre-st-onge-phd Eat Better, Sleep Better (book): https://amzn.to/4uqgvq9 Publications: https://marie-pierrest-onge.com/httpswwwncbinlmnihgovmyncbimarie-pierrest-onge1bibliographypublic X: https://x.com/MPStOngePhD Bluesky: https://bsky.app/profile/m-pst-ongephd.bsky.social LinkedIn: https://www.linkedin.com/in/marie-pierre-st-onge-a6423320 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 #hubermanlab #metabolichealth #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Dr. Marie-Pierre St-Onge
guest
Professor of nutritional medicine at the Institute of Human Nutrition at Columbia University, specializing in sleep, nutrition, and metabolic health research.
Andrew Huberman
host
Professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast.

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Dr. Marie-Pierre St-Onge and Andrew Huberman, Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge explores how sleep and diet shape appetite, metabolism, and sleep quality Controlled lab studies show sleep restriction reliably increases calorie intake (~250–400 kcal/day), with sex-specific appetite changes: men show increased ghrelin while women show reduced GLP-1 satiety signaling.

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