Today we are joined by leading expert in the science of sleep, Dr. Marie-Pierre St-Onge, PhD, for a fascinating conversation into how to better optimize your lifestyle and diet for deeper rest. She unpacks some of the common misconceptions vs actual science around sleep. From nutritional supplementation, melatonin optimization, eating windows, and sleep time – we cover it all.
She also discusses the importance of learning your body’s personal rhythms and creating a consistent ritual around what works best for you.
She and Dr. Ramsey discuss the nutrition side of things from alcohol, to tryptophan, to carb-craving and caffeine.
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0:00 Intro
3:50 Changing Diet to Improve Sleep
8:51 The Foods Necessary for Better Sleep
11:42 Reality of Tryptophan & Best Sources of It
12:43 Why Eggs are a Good Source of Protein
14:55 Melatonin Containing Foods
16:37 Magnesium Supplements vs Foods
18:20 Eating Windows
22:52 Correlation of Food, Alcohol & Dreams
25:27 Making a Ritual Around Sleep
27:39 Research of Sleep & Cardio-metabolic Health
30:00 Should You Really Be Sleeping 8 Hours?
32:12 Sleep-trackers vs Learning Your Body’s Rhythms
34:32 How to Know if You Should be Getting More Sleep
35:15 How Caffeine Influences Your Sleep
37:05 Ultra-Processed Foods Disrupting Your Sleep
41:00 Carb-Craving at Night
43:50 Mental Fitness Practices
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Dr. Marie-Pierre St-Onge, PhD, is a nutritionist and a pioneer in the field of sleep health. The founding director of the Center of Excellence for Sleep and Circadian Research at Columbia University, her cutting-edge research combines her unique expertise on sleep, nutrition, and weight management to address overall health related to sleep. Dr. St-Onge is the recipient of an Outstanding Investigator Award from the NHLBI (National Heart, Lung, and Blood Institute) at the NIH, and she is a Fulbright Scholar as well as a Fellow of the New York Academy of Medicine. She has authored close to 170 peer-reviewed publications and received scientific achievement awards from the American Heart Association and American Society for Clinical Nutrition. Born and educated in Canada, Dr. St-Onge lives with her family in New Jersey.
