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

Sleep and nutrition share a powerful, bi-directional relationship that dictates metabolic health and hormonal regulation. Insufficient sleep triggers sex-specific physiological responses, increasing ghrelin in men and reducing satiety-inducing GLP-1 in women, which leads to increased caloric intake. Conversely, dietary choices directly influence sleep architecture; high fiber intake promotes deep, slow-wave sleep, while diets rich in refined sugars and saturated fats increase nighttime arousals. Beyond content, the timing of food intake is critical, as eating earlier in the day enhances fat oxidation and cardiometabolic outcomes. Dr. Marie-Pierre St-Onge, a professor of nutritional medicine at Columbia University, highlights that these factors create a self-reinforcing cycle. Establishing consistent, early eating windows and prioritizing whole, nutrient-dense foods can break the cycle of sleep deprivation and metabolic dysfunction, ultimately fostering better long-term health.