{
 "episode_id": "huberman-lab-2026-06-08-eating-for-better-sleep-foods-that-improve-metabolic-health-",
 "title": "Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge",
 "podcast": "huberman-lab",
 "published_at": "2026-06-08",
 "speakers": [
  "Marie-Pierre St-Onge",
  "Andrew Huberman"
 ],
 "summary": "Nutritional-medicine researcher Dr. Marie-Pierre St-Onge of Columbia studies the bidirectional relationship between sleep and food. She lays out her lab's causal work: in a controlled crossover study, severe sleep restriction (~4 hours for five nights) raised ghrelin in men and lowered the satiety hormone GLP-1 in women, drove ~300 extra calories of intake, and upregulated brain reward centers — yet left cortisol, glucose, and insulin unchanged. A follow-up of milder, sustained restriction (six weeks at ~6 hours) did raise insulin resistance and blood pressure, worse in post-menopausal women, implicating free-living food choices and reduced spontaneous activity rather than sleep alone. On the reverse arrow, diets closer to the Mediterranean and DASH patterns predicted better sleep and less insomnia, while higher fiber correlated with more deep sleep, saturated fat with less, and refined carbs/sugar with more arousals. St-Onge recommends eating earlier (most calories in the first two-thirds of the day, last meal ~3 hours before bed) for both sleep and cardiometabolic health, and reviews her functional-foods work (a null kefir-cholesterol study, coffee mannooligosaccharides that aided weight loss only in men, ginger and MCT oil raising the thermic effect of food). The conversation closes on the seed-oil debate, plant- vs animal-based diets, the portfolio diet matching a statin for cholesterol reduction, and a defense of industry-funded nutrition research alongside the difficulty of publishing null results.",
 "topics": [
  {
   "name": "Sleep deprivation drives overeating — sex-specific hormone effects",
   "timestamp": "3:22",
   "summary": "St-Onge describes her first NIH-funded controlled crossover study: severe sleep restriction raised the hunger hormone ghrelin in men and lowered the satiety hormone GLP-1 in women, drove ~300 extra calories, and upregulated brain reward centers."
  },
  {
   "name": "Cortisol, glucose, and the cardiometabolic split between lab and free-living",
   "timestamp": "16:20",
   "summary": "In severe five-night restriction, cortisol, glucose, and insulin were unchanged; a follow-up six-week mild restriction study did raise insulin resistance and blood pressure (worse in post-menopausal women), suggesting metabolic harm in the real world comes from compounded food choices and inactivity."
  },
  {
   "name": "Energy expenditure and spontaneous activity under sleep loss",
   "timestamp": "23:00",
   "summary": "Metabolic-chamber work showed energy expenditure rises ~5% (~90 calories) during sleep restriction because staying awake is energetically costly, while reduced spontaneous daytime activity in free-living conditions tips the balance toward weight gain."
  },
  {
   "name": "How diet shapes sleep: Mediterranean/DASH diets and macronutrients",
   "timestamp": "27:58",
   "summary": "St-Onge's cohort and inpatient work links Mediterranean- and DASH-aligned diets to better sleep and less insomnia, and finds higher fiber predicts more deep sleep, saturated fat less, and refined carbs/sugar more arousals."
  },
  {
   "name": "Meal timing, chronotype, and naps",
   "timestamp": "38:41",
   "summary": "St-Onge recommends eating earlier — last meal ~3 hours before bed, most calories in the first two-thirds of the day — for cardiometabolic health, citing reduced fat oxidation with later meals; she also gives napping guidance (short, early)."
  },
  {
   "name": "Sex differences in sleep and sleep apnea",
   "timestamp": "49:54",
   "summary": "Women sleep slightly longer but report worse sleep and more insomnia and are more metabolically sensitive to poor sleep; St-Onge urges open-ended sleep questions from clinicians and outlines apnea detection (testing) and treatment (weight loss, CPAP)."
  },
  {
   "name": "Functional foods: kefir, coffee oligosaccharides, ginger, MCTs",
   "timestamp": "56:46",
   "summary": "St-Onge walks through her functional-foods research: a null kefir-cholesterol study, coffee mannooligosaccharides that aided weight loss only in men, ginger raising the thermic effect of food via the capsaicin receptor, and MCT oil raising thermogenesis and aiding fat loss."
  },
  {
   "name": "Diet patterns, the portfolio diet, plant vs animal foods, and seed oils",
   "timestamp": "1:23:27",
   "summary": "Discussion of the portfolio diet matching a statin for cholesterol reduction, the case for plant-based volume plus moderate animal protein for satiety and heart health, and a nuanced take on seed oils (smoke points, processing) where St-Onge favors any liquid oil."
  },
  {
   "name": "Industry-funded research and publishing null results",
   "timestamp": "1:41:20",
   "summary": "St-Onge defends industry-sponsored nutrition research as honestly conducted with publication rights protected by contract, and both discuss the field-wide difficulty of publishing null results and the need for more NIH nutrition funding."
  }
 ],
 "entities": [
  {
   "name": "Marie-Pierre St-Onge",
   "type": "person",
   "salience": "central",
   "role_in_episode": "Guest; professor of nutritional medicine at Columbia who runs one of the few labs studying the bidirectional sleep-food relationship."
  },
  {
   "name": "Andrew Huberman",
   "type": "person",
   "salience": "central",
   "role_in_episode": "Host and neuroscientist who frames the discussion and shares his own diet and seed-oil views."
  },
  {
   "name": "Sleep deprivation",
   "type": "concept",
   "salience": "central",
   "role_in_episode": "The central exposure studied — its effects on hunger hormones, intake, energy expenditure, and cardiometabolic outcomes."
  },
  {
   "name": "Ghrelin",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Hunger hormone shown to rise in men under sleep restriction."
  },
  {
   "name": "GLP-1",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Satiety hormone shown to fall in women under sleep restriction; also discussed as the GLP-1 drug class reshaping appetite."
  },
  {
   "name": "Mediterranean diet",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Dietary pattern St-Onge's cohort work links to better sleep and reduced insomnia."
  },
  {
   "name": "DASH diet",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Dietary Approaches to Stop Hypertension pattern, associated with reduced insomnia and lower blood pressure."
  },
  {
   "name": "Fiber",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Higher intake associated with more deep sleep; central to diet-quality and gut discussion."
  },
  {
   "name": "Saturated fat",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Higher intake associated with less deep sleep and worse self-selected diets."
  },
  {
   "name": "Medium-chain triglycerides",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Subject of St-Onge's PhD work; raise the thermic effect of food and aided fat loss versus olive oil."
  },
  {
   "name": "Ginger",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Functional food shown to raise the thermic effect of food, hypothesized via the capsaicin receptor."
  },
  {
   "name": "Kefir",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Fermented dairy studied in St-Onge's master's thesis; null effect on cholesterol synthesis."
  },
  {
   "name": "Sleep apnea",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Discussed re detection (testing), snoring, and treatment (weight loss, CPAP, implantables)."
  },
  {
   "name": "Portfolio diet",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "David Jenkins' cholesterol-lowering diet (soy protein, nuts, plant sterols, soluble fiber) said to match a statin."
  },
  {
   "name": "Seed oils",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Centerpiece of a debate on smoke points, processing, and cardiometabolic outcomes versus saturated fat."
  },
  {
   "name": "Thermic effect of food",
   "type": "concept",
   "salience": "discussed",
   "role_in_episode": "Energy cost of digesting food — the mechanism behind ginger and MCT effects on metabolism."
  },
  {
   "name": "Cortisol",
   "type": "concept",
   "salience": "mentioned",
   "role_in_episode": "Stress hormone notably unchanged by severe sleep restriction in St-Onge's lab study."
  },
  {
   "name": "Insulin resistance",
   "type": "concept",
   "salience": "mentioned",
   "role_in_episode": "Increased after six weeks of mild sleep restriction, worse in post-menopausal women."
  },
  {
   "name": "Columbia University",
   "type": "organization",
   "salience": "mentioned",
   "role_in_episode": "St-Onge's institution; home of the metabolic chamber used in her studies."
  },
  {
   "name": "Frito-Lay",
   "type": "company",
   "salience": "mentioned",
   "role_in_episode": "Funded St-Onge's corn-oil snack-chip study after changing their frying oil."
  }
 ],
 "claims": [
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Insufficient sleep produces physiological signals that drive greater food intake — increased hunger drive in men and reduced satiety in women.",
   "stance": "assertion",
   "conviction": 0.85,
   "subjects": [
    "Sleep deprivation",
    "Ghrelin",
    "GLP-1"
   ],
   "timestamp": "3:22",
   "quote": "when you don't sleep enough at night, you have both physiological signals to eat more for men or not stop eating in women that lead to greater food intake"
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "The cardiometabolic harms of short sleep seen in populations come from a combination of factors (food choices, inactivity), not sleep loss in isolation.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "Sleep deprivation"
   ],
   "timestamp": "18:25",
   "quote": "this means that it's a combination of different things that causes the metabolic abnormalities that we notice in free living populations"
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Eating earlier in the day is better overall, especially for cardiometabolic health.",
   "stance": "assertion",
   "conviction": 0.8,
   "subjects": [
    "Meal timing",
    "Cardiometabolic health"
   ],
   "timestamp": "38:52",
   "quote": "what we know is that eating earlier is better overall. For cardiometabolic health, eating earlier is better."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "One should finish the last meal at least three hours before going to bed.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "Meal timing"
   ],
   "timestamp": "38:52",
   "quote": "I personally like to eat my last meal at least three hours before going to bed."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Even in late-eating cultures, eating earlier is associated with better outcomes such as weight loss.",
   "stance": "assertion",
   "conviction": 0.75,
   "subjects": [
    "Meal timing"
   ],
   "timestamp": "1:15:26",
   "quote": "even in those cultures where they tend to eat late, they still find that eating earlier tends to be better for you."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Diets more closely aligned with the Mediterranean pattern are associated with better odds of adequate sleep and fewer insomnia symptoms.",
   "stance": "fact_cited",
   "conviction": 0.8,
   "subjects": [
    "Mediterranean diet",
    "Sleep deprivation"
   ],
   "timestamp": "28:35",
   "quote": "having a diet that more closely aligns with the Mediterranean diet was associated with better probability of having adequate sleep and reduced insomnia symptoms in this cohort"
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Higher fiber intake is associated with more deep sleep, higher saturated fat with less deep sleep, and more refined carbohydrates and sugars with more arousals.",
   "stance": "fact_cited",
   "conviction": 0.8,
   "subjects": [
    "Fiber",
    "Saturated fat",
    "Sleep deprivation"
   ],
   "timestamp": "37:27",
   "quote": "higher intakes of fiber were associated with more deep sleep, higher intakes of saturated fat, less deep sleep, and then more refined carbohydrates, more simple sugars, more arousals"
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Plant-based products are much healthier for heart health and for reducing type 2 diabetes, cancer, and other metabolic diseases.",
   "stance": "opinion",
   "conviction": 0.8,
   "subjects": [
    "Plant-based diet"
   ],
   "timestamp": "1:26:39",
   "quote": "we know that plant-based products are so much healthier in terms of heart health, reduction of type 2 diabetes, cancer risk, and other metabolic diseases"
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Ginger and MCT oil could be additive for boosting the thermic effect of food because they act through different mechanisms.",
   "stance": "opinion",
   "conviction": 0.4,
   "subjects": [
    "Ginger",
    "Medium-chain triglycerides",
    "Thermic effect of food"
   ],
   "timestamp": "1:23:31",
   "quote": "I think they could probably be additive because I think that the impact is through different mechanisms."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Whether research is honest does not depend on who funds it — the NIH finds misconduct in government-funded studies too.",
   "stance": "opinion",
   "conviction": 0.85,
   "subjects": [
    "Industry-funded research"
   ],
   "timestamp": "1:44:13",
   "quote": "if you're not an honest scientist, obviously, I don't think it matters who's sponsoring your research because the NIH finds misconduct"
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "People should strive to get their nutrients from whole foods rather than supplements.",
   "stance": "opinion",
   "conviction": 0.75,
   "subjects": [
    "Whole foods",
    "Dietary supplements"
   ],
   "timestamp": "1:51:36",
   "quote": "I think people should strive to get their nutrients from whole foods."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Oils that remain liquid at room temperature are the best barometer of which fats to use.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "Seed oils",
    "Cooking oils"
   ],
   "timestamp": "1:38:44",
   "quote": "oils that remain liquid at room temperature, that should be your barometer for what's better to use"
  },
  {
   "holder": "Andrew Huberman",
   "claim": "He actively avoids seed oils, preferring olive oil and small amounts of butter.",
   "stance": "opinion",
   "conviction": 0.8,
   "subjects": [
    "Seed oils"
   ],
   "timestamp": "1:36:46",
   "quote": "I avoid seed oils actively, because I like olive oil and butter, mostly olive oil"
  },
  {
   "holder": "Andrew Huberman",
   "claim": "Starch-fat and starch-sugar-fat combination foods are the easiest for people to overeat.",
   "stance": "opinion",
   "conviction": 0.75,
   "subjects": [
    "Processed food",
    "Appetite"
   ],
   "timestamp": "1:27:49",
   "quote": "The things that I feel are very, very easy for people to overeat are starch fat or starch-sugar fat combinations."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "Weight loss is typically the first-line treatment for sleep apnea.",
   "stance": "fact_cited",
   "conviction": 0.8,
   "subjects": [
    "Sleep apnea"
   ],
   "timestamp": "53:55",
   "quote": "Actually, weight loss is typically like the first line treatment."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "If you must nap, keep it short (around 30 minutes, no more than an hour) and early enough in the day to rebuild sleep pressure.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "Napping"
   ],
   "timestamp": "44:04",
   "quote": "Recommendations are that you should make it a short nap, 30 minutes, no more than an hour, early enough in the day"
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "The portfolio diet achieved the same cholesterol reduction as a statin in a head-to-head comparison.",
   "stance": "fact_cited",
   "conviction": 0.8,
   "subjects": [
    "Portfolio diet"
   ],
   "timestamp": "1:24:27",
   "quote": "They had the same cholesterol reduction as a statin."
  },
  {
   "holder": "Andrew Huberman",
   "claim": "Studies comparing saturated fat to seed oils show better cardiometabolic outcomes for seed oils.",
   "stance": "fact_cited",
   "conviction": 0.7,
   "subjects": [
    "Seed oils",
    "Saturated fat"
   ],
   "timestamp": "1:36:46",
   "quote": "When you look at the studies that compare saturated fat to seed oils, you do see better outcomes for seed oils."
  },
  {
   "holder": "Marie-Pierre St-Onge",
   "claim": "The sweet spot for optimal aging across most organs is roughly six and a half to seven and a half or eight hours of sleep, with a U-shaped risk curve.",
   "stance": "fact_cited",
   "conviction": 0.75,
   "subjects": [
    "Sleep deprivation"
   ],
   "timestamp": "49:04",
   "quote": "the sweet spot really was six and a half to about seven and a half, eight hours for optimal aging"
  }
 ],
 "predictions": [],
 "facts": [
  {
   "statement": "A 2006 nurses' health study tracking nurses over 14-15 years found those reporting 5-6 hours of sleep had much higher rates of weight gain than those reporting 7-8 hours.",
   "subjects": [
    "Sleep deprivation"
   ],
   "value": "5-6h sleep vs 7-8h, 14-15 year follow-up",
   "timestamp": "3:22",
   "quote": "those nurses that reported sleeping 5, 6 hours, had much higher rate of weight gain over that 14, 15 year period than the nurses who had reported sleeping 7 or 8 hours per night",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "In St-Onge's controlled study, participants ate 300 more calories in the short-sleep condition than when sleeping at least seven and a half hours.",
   "subjects": [
    "Sleep deprivation"
   ],
   "value": "300 calories",
   "timestamp": "3:22",
   "quote": "they ate 300 calories more in the short sleep condition than when they got their regular adequate sleep of at least seven and a half hours",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "A meta-analysis found 250 to 400 calories of overeating associated with sleep restriction.",
   "subjects": [
    "Sleep deprivation"
   ],
   "value": "250-400 calories",
   "timestamp": "14:27",
   "quote": "a meta-analysis showed 250 to 400 calories of overeating",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "In a 2022 study, two weeks of ~5 hours versus 7.5 hours of sleep led participants to gain half a kilo.",
   "subjects": [
    "Sleep deprivation"
   ],
   "value": "half a kilo in 2 weeks",
   "timestamp": "15:57",
   "quote": "And participants gained half a kilo in a 2 week period.",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "In the severe five-night restriction study, there was no effect on glucose or insulin and cortisol was unchanged.",
   "subjects": [
    "Sleep deprivation",
    "Cortisol"
   ],
   "timestamp": "18:25",
   "quote": "we didn't see any effect on glucose or insulin. Nothing.",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "Six weeks of mild sustained sleep restriction (~6 hours) increased insulin resistance versus adequate sleep.",
   "subjects": [
    "Sleep deprivation",
    "Insulin resistance"
   ],
   "value": "6 weeks at ~6h",
   "timestamp": "21:10",
   "quote": "we saw that insulin resistance was increased after six weeks of sleep restriction compared to adequate sleep",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "Energy expenditure increased about 5% (~90 calories) during sleep restriction in the metabolic chamber.",
   "subjects": [
    "Sleep deprivation",
    "Thermic effect of food"
   ],
   "value": "~5% / ~90 calories",
   "timestamp": "24:54",
   "quote": "it was about 5% of energy increased, but it ended up being about 90 calories",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "When allowed to self-select food, participants ate almost 450 more calories and 33% more saturated fat than the controlled diet.",
   "subjects": [
    "Saturated fat",
    "Sleep deprivation"
   ],
   "value": "~450 calories, 33% more saturated fat",
   "timestamp": "34:29",
   "quote": "they ate almost 450 calories more. They ate 33% more saturated fat",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "On a self-selected diet, participants took over 70% longer to fall asleep than on the controlled diet.",
   "subjects": [
    "Sleep deprivation"
   ],
   "value": "over 70% longer sleep onset",
   "timestamp": "34:29",
   "quote": "it was different in time it took them to fall asleep, which was over 70% longer to fall asleep when they self-selected their diet",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "A kefir study gave men with mildly elevated cholesterol two cups (500 mL) per day versus regular milk for a month and found no effect on cholesterol synthesis.",
   "subjects": [
    "Kefir"
   ],
   "value": "2 cups/day, 1 month, null result",
   "timestamp": "57:10",
   "quote": "there was no effect. It was a null study.",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "A coffee mannooligosaccharide product affected body composition in men but not women.",
   "subjects": [
    "Coffee mannooligosaccharides"
   ],
   "value": "effect in men, not women",
   "timestamp": "1:01:00",
   "quote": "We found an effect on body composition in men, not in women.",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "Ginger raised the thermic effect of food, hypothesized to act through the capsaicin receptor.",
   "subjects": [
    "Ginger",
    "Thermic effect of food"
   ],
   "timestamp": "1:06:01",
   "quote": "we think through the capsaicin receptor, there's an increase in the thermic effect of food",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "MCT oil produced a statistically significant increase in the thermic effect of food of about 45 to 60 calories per meal.",
   "subjects": [
    "Medium-chain triglycerides",
    "Thermic effect of food"
   ],
   "value": "45-60 calories",
   "timestamp": "1:21:57",
   "quote": "It was about 45 to 50, 60 calories.",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "A weight-loss study found greater weight loss with purified MCT oil than with olive oil.",
   "subjects": [
    "Medium-chain triglycerides"
   ],
   "timestamp": "1:22:37",
   "quote": "found greater weight loss with MCT",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "The portfolio diet was originally designed around four foods: soy protein, nuts, plant sterols, and soluble fiber.",
   "subjects": [
    "Portfolio diet"
   ],
   "value": "soy protein, nuts, plant sterols, soluble fiber",
   "timestamp": "1:23:31",
   "quote": "it was high in soy protein, nuts, plant sterols, and soluble fiber",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "In a Frito-Lay-funded 25-day three-arm study, corn-oil chips produced the best lipid profile and less lipoprotein(a) versus low-fat and high-saturated-fat snacks.",
   "subjects": [
    "Seed oils",
    "Frito-Lay"
   ],
   "value": "25 days, 3 arms",
   "timestamp": "1:35:00",
   "quote": "the better lipid profile was the one with, was the one from the corn chips",
   "source": "Marie-Pierre St-Onge"
  },
  {
   "statement": "Estimates suggest as many as one in seven Americans have tried a GLP-1 drug.",
   "subjects": [
    "GLP-1"
   ],
   "value": "~1 in 7",
   "timestamp": "33:54",
   "quote": "The estimates are anywhere from like one in seven.",
   "source": "Andrew Huberman"
  }
 ],
 "notable_quotes": [
  {
   "speaker": "Marie-Pierre St-Onge",
   "timestamp": "1:53:44",
   "quote": "I talk often about a vicious cycle where you don't sleep well, you don't eat well, then that makes you not sleep so well.",
   "why": "Crystallizes the episode's bidirectional thesis between sleep and food."
  },
  {
   "speaker": "Andrew Huberman",
   "timestamp": "1:54:08",
   "quote": "when you sleep well, you make better food choices. When you eat well, you sleep better.",
   "why": "Huberman's plain restatement of the take-home loop."
  },
  {
   "speaker": "Marie-Pierre St-Onge",
   "timestamp": "23:03",
   "quote": "it's more costly energetically to remain awake than to fall asleep.",
   "why": "Counterintuitive mechanism — sleep loss raises energy expenditure, yet weight still rises from food and inactivity."
  },
  {
   "speaker": "Marie-Pierre St-Onge",
   "timestamp": "38:52",
   "quote": "what we know is that eating earlier is better overall. For cardiometabolic health, eating earlier is better.",
   "why": "The episode's clearest actionable recommendation."
  },
  {
   "speaker": "Marie-Pierre St-Onge",
   "timestamp": "1:42:18",
   "quote": "as scientists, we do research. We do research to the best of our abilities.",
   "why": "Her defense of industry-funded research integrity."
  }
 ],
 "_file": "huberman-lab-2026-06-08-eating-for-better-sleep-foods-that-improve-metabolic-health-.json"
}