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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.

Dr. Ramsey and her 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.

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