#650: Dr. Matthew Walker, All Things Sleep — How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep

1246 snips

Jan 19, 2023

Dr. Matthew Walker, a neuroscience professor and sleep expert, dives deep into the science of sleep. He discusses how lack of sleep is linked to Alzheimer's and weight gain, emphasizing the need for quality rest. Walker explores intriguing topics like the effects of caffeine, THC, and psychedelics on sleep, offering practical tips for better sleep hygiene. He shares insights into sleep aids, the nuances of narcolepsy, and how sleep deprivation can disrupt appetite. Overall, it's a compelling exploration of how sleep impacts our health and wellbeing.

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

INSIGHT

Sleep and Alzheimer's

Sleep deprivation increases beta-amyloid and tau, proteins linked to Alzheimer's.
Deep sleep clears these proteins via the glymphatic system, a brain-cleaning process.

ADVICE

Deep Sleep Decline

Deep sleep decline begins in your 30s, earlier for men than women.
This decline correlates with brain atrophy affecting sleep-generating regions.

INSIGHT

Ubiquity of Sleep

Sleep, or a sleep-like state, is present in every species studied, from mammals to insects.
This suggests sleep is fundamental for survival and may have predated wakefulness.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

The paleo solution

The Original Human Diet

Robb Wolf

In 'The Paleo Solution,' Robb Wolf combines cutting-edge research from genetics, biochemistry, and anthropology to advocate for a return to the ancestral diet. The book proposes that modern humans should eat in a way that mimics the dietary habits of our Paleolithic ancestors, focusing on whole, unprocessed foods such as meat, fish, vegetables, fruits, nuts, and seeds, while avoiding grains, legumes, dairy products, and refined sugars. Wolf provides practical advice, meal plans, and real-life success stories to help readers transition to a Paleo lifestyle, which can lead to significant health improvements including better blood sugar control, lower cholesterol levels, reduced inflammation, and improved weight management.

Wired to eat

Robb Wolf

In 'Wired to Eat', Robb Wolf explains how our genetics are working against us in the modern world of highly palatable foods. The book delves into the science behind appetite regulation, the impact of sleep, stress, and community on health, and introduces the concept of personalized nutrition. It includes a 30-Day Reset program to normalize appetite regulation and a 7-Day Carb Test to determine individual carbohydrate tolerance. The book also discusses ketogenic diets and intermittent fasting as potential tools for health improvement. Wolf emphasizes that each person's metabolism and nutritional needs are distinct, advocating for a personalized approach to dieting rather than one-size-fits-all solutions.

Why We Sleep

Matthew Walker

This book delves into the purpose and power of sleep, explaining how it affects every aspect of our physical and mental well-being. Walker discusses how sleep enriches our ability to learn, memorize, and make logical decisions, recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. He also explores the consequences of sleep deprivation and provides actionable steps to improve sleep quality, including ways to prevent cancer, Alzheimer’s, and diabetes, slow the effects of aging, and increase longevity.