The Matt Walker Podcast

• #103 - 172 Diseases, One Hidden (Sleep) Cause?

  While we've long been told to focus on the quantity of our sleep, in today’s episode, Matt suggests a paradigm shift in our understanding of sleep health. He argues that the true cornerstone may not be how many hours we get, but the consistency of our sleep schedule. This concept of regularity - maintaining a stable bedtime and wake-time - is presented as the most impactful of four key sleep components, which also include the more familiar aspects of quantity, quality, and timing.Matt supports this perspective with findings from a groundbreaking study that objectively tracked the sleep of nearly 90,000 people. The results are stunning: inconsistent sleep rhythms, independent of total sleep time, were linked to a significantly increased risk for a vast array of serious diseases. This research also upends the long-held belief that "too much" sleep is unhealthy. It revealed that many self-proclaimed long sleepers are actually experiencing poor, fragmented sleep, a fact hidden by less reliable self-reported data. The implication is profound: the true culprit for their associated health risks is likely not the extended time in bed, but the underlying lack of a stable, restorative sleep rhythm.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.One of this week's sponsors, LMNT, offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their new limited-time Lemonade Salt flavor, available May 20th! Get eight free sample packs with any order at drinklmnt.com/mattwalker. Stock up on this summer flavor while it lasts!Another sponsor, Shopify, made launching Matt's merchandise incredibly smooth with its integrated sales system. Shopify simplifies everything from online stores to in-person sales. Start your exclusive trial and see for yourself at shopify.com/mattwalker.Our third sponsor this week, David, is a revolutionary new protein bar developed with Dr. Peter Attia. It boasts an unbeatable ratio: 28g of protein and 0g of sugar in just 150 calories. Incredibly satiating with six amazing flavors, it’s perfect for muscle health. Visit davidprotein.com/mattwalker and buy 4 cartons to get a 5th FREE!As always, if you have thoughts or feedback you’d like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

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• The Dreamer's Embrace: A Sleep Story Read by Matt Walker

  Settle in for a deeply comforting experience as Matt returns with a gentle voyage aboard "The Dreamer." This sleep story is crafted to soothe the heart and quiet the mind, creating a perfect sanctuary for rest. Tonight, we journey to a peaceful, seaside village to meet Henry, an elderly widower whose sleepless nights are filled with a profound sense of loss and treasured memories of his late wife, Margaret. As Henry steps onto the boat, feeling the weight of his grief begin to soften with the rhythmic sway of the waves, Matt's words paint a picture of a starlit ocean and a secluded, tranquil island, transporting you to a place of healing. As Henry is guided toward a tender reunion and finds the deep, restorative peace that has long escaped him, allow this story to carry you to your own state of profound, restful slumber.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt’s listeners get 20% off, so visit puori.com/mattwalker today!As always, if you have thoughts or feedback you’d like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

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• #102 - Mouth Taping

  This week, Matt examines the viral trend of mouth taping, a practice touted as a remedy for snoring and sleep apnea. He explains the core theory, which centers on promoting the benefits of nasal over mouth breathing, before critically assessing whether this popular ritual is a scientifically sound solution or a risky trend whose dangers are lost amidst the online hype.Matt navigates the scientific evidence, revealing a cautionary tale: while preliminary data suggests a potential benefit for a select group with mild obstructive sleep apnea, he sounds a marked alarm for those with moderate to severe conditions. For this latter group, mouth taping can be dangerous, potentially worsening airway obstruction by blocking a necessary escape valve for air. Our host also warns that you must never tape an infant or young child's mouth, and to always skip taping if you have a cold or severe allergies. He concludes that for most, the practice is unproven with unknown long-term safety, and the hype has far outpaced the data, making a cautious approach and professional medical consultation essential.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. And now their new Lemonade Salt is squeezing onto the scene Tuesday, May 20th! This limited-time flavor is here to keep you at your best all summer long, and, just like summer, it’s here for a good time, not a long time, so stock up while supplies last! If you want to give Lemonade Salt or any of the fantastic LMNT flavors a try, just head on over to drinklmnt.com/mattwalker and get your free Sample Pack with your first purchase.Matt will be the first to tell you that launching his sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now! Matt’s good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today’s episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you’d like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

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• Ask Me Anything Part 20: Sleep Under the Influence

  In their latest Ask Me Anything episode, Matt and Dr. Eti Ben Simon delve into the complex relationship between common substances and sleep. They first tackle cannabis, explaining that while THC may initially help with sleep onset, its chronic use is detrimental, leading to tolerance, withdrawal insomnia, and a powerful suppression of restorative REM sleep. The discussion then moves to two other major sleep disruptors: caffeine and alcohol. You'll learn how caffeine's long half-life can reduce deep sleep by up to 40% even when consumed in the afternoon, and how alcohol, despite its sedative properties, severely fragments sleep and decimates the quantity and quality of your nightly dream sleep.The conversation then explores more novel compounds and strategies, starting with a practical bio-hack, the "nappuccino," a precisely timed combination of coffee and a short nap to maximize alertness. From there, the hosts dive into the fascinating world of psychedelics, revealing how drugs like LSD and psilocybin act as potent wake-promoting agents that disrupt sleep before causing a significant "REM sleep rebound" on subsequent nights. They contrast this with ketamine, a dissociative that uniquely increases deep slow-wave sleep, potentially explaining its antidepressant effects. The episode concludes by looking at the intricate and largely unexplored role sleep plays in the therapeutic journey of these powerful psychoactive compounds.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Matt will be the first to tell you that launching his sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!Having personally used and purchased AG1 for over four years, Matt encourages you to try the new AG1 Next Gen formula with upgraded probiotics plus additional vitamins and minerals. Backed by 4 human clinical trials demonstrating a boost in healthy gut bacteria, AG1 continuously adapts to the latest science. Subscribe today and receive a FREE bottle of AG D3K2, an AG1 welcome kit, and 5 upgraded AG1 travel packs with your first order. Visit drinkag1.com/mattwalker to learn more and get started on your health journey.Tired of untrustworthy protein shakes? Show sponsor Puori prioritizes quality: hormone-free, GMO-free, and pesticide-free. Every batch is third-party tested for 200+ contaminants - you can even scan the QR code for lab results! Matt recommends the addictive dark chocolate flavor with 21g of protein. Ready to experience the Puori difference? Matt’s listeners get 20% off, so visit puori.com/mattwalker today!As always, if you have thoughts or feedback you’d like to share, please reach out to Matt or Eti:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at [email protected]

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• #101 - The Sleep Prescription To Better Immunity with Dr. Aric Prather

  Matt welcomes UCSF sleep expert Dr. Aric Prather to the podcast this week to discuss the science of psychoneuroimmunology: the link between our behavior and immune health. After a primer on the immune system’s innate and adaptive arms, Dr. Prather details how insufficient sleep dramatically increases your risk of catching a cold, significantly blunts vaccine effectiveness by reducing antibody response, and promotes a state of chronic, low-grade inflammation - a known pathway to numerous age-related diseases.Ultimately, the conversation illuminates a profound and actionable truth: sleep is arguably our most powerful, yet tragically overlooked, weapon in the daily battle for immunological health.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. And now their new Lemonade Salt is squeezing onto the scene Tuesday, May 20th! This limited-time flavor is here to keep you at your best all summer long, and, just like summer, it’s here for a good time, not a long time, so stock up while supplies last! If you want to give Lemonade Salt or any of the fantastic LMNT flavors a try, just head on over to drinklmnt.com/mattwalker and get your free Sample Pack with your first purchase.Matt will be the first to tell you that launching his sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now! Matt’s good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today’s episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you’d like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Dr. Aric Prather: https://www.aricprather.com/

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