The Impact of Meal Timing on Sleep and Metabolism

My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs.

Sponsors

AGZ by AG1: https://drinkag1.com/huberman

Wealthfront*: https://wealthfront.com/huberman

David: https://davidprotein.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

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Timestamps

00:00 Michael Snyder

03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c

09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness

12:18 Sponsors: AGZ by AG1 & Wealthfront

15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks

21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal

28:34 Exercise Timing, Muscle Insulin Resistance

30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins

35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training

38:40 Metformin, Berberine, Headaches

41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling

47:41 Subcutaneous vs Visceral Fat, Organ Stress

49:10 Sponsors: David & Eight Sleep

51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency

57:16 Microbiome, Immune System & Gut; Diet & Individual Variability

1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols

1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics

1:18:48 Sponsor: Function

1:20:35 Profiling Healthy Individuals, Genomes, Wearables

1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis

1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM

1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep

1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age

1:49:41 Longevity, Health Span, Genetics, Blue Zones

1:52:19 Epigenetics, Viral Infection & Disease

1:58:54 ALS, Heritability; Neuroprotection, Nicotine

2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics

2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials

2:20:33 Acupuncture, Blood Pressure

2:26:40 Immersive Events & Mental Health Benefits

2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine

2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

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