The Matt Walker Podcast

• Ask Me Anything Part 22: Latitude, Pain Gating, Temperature & Shift Work

  In this latest AMA instalment, Matt and Dr. Eti Ben Simon begin by discussing environmental influences on sleep. The conversation covers how high latitude and prolonged daylight disrupt circadian rhythms, with Eti sharing her own personal experience. Together, our duo shares strategies for managing light exposure and regulating core body temperature with methods like warm baths. The episode also offers evidence-based approaches for shift workers, including strategic napping and forward-rotating schedules.The discussion then shifts to internal mechanisms, debunking the "sleep before midnight" myth and emphasizing alignment with one's chronotype. The role of the thalamus as a sensory gate for blocking pain during sleep is detailed, with Eti noting that meaningful stimuli can still break through this barrier. Finally, the use of Gabapentin is examined, outlining its limited efficacy for primary insomnia versus conditions like restless legs syndrome.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.Partner of the podcast, AG1, is one sponsor that Matt relies upon for his foundational nutrition. Their new science-backed Next Gen formula features upgraded probiotics, vitamins, and minerals. Start your subscription today to get a FREE bottle of Vitamin D3+K2 and 5 free travel packs with your first order at drinkag1.com/mattwalker.Another of this week's sponsors, 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. Buy yours today at davidprotein.com/mattwalker and buy 4 cartons to get a 5th FREE! If they’re not already sold out, you can also find them at a local store using the store locator—or on Amazon.Our third sponsor this week, 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!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/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at [email protected]

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• #106 - Can A Sleeping Pill Help Fight Alzheimer’s?

  Matt explores the critical link between sleep and Alzheimer's disease today, explaining how the brain’s "glymphatic system" clears toxic proteins like amyloid and tau during deep sleep. He describes how insufficient sleep impairs this process, creating a vicious cycle where protein accumulation damages sleep-generating brain regions and increases dementia risk.Matt goes on to discuss groundbreaking research on a new class of sleeping pills, Dual Orexin Receptor Antagonists (DORAs), that may enhance this cleaning mechanism. While preliminary human and animal studies show these drugs can reduce toxic proteins and offer neuroprotection, the findings underscore the profound importance of prioritizing high-quality sleep as a powerful, accessible tool for ensuring long-term brain 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 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.In a supplement industry where trust is critical, Matt uses podcast partner Puori. Their protein powders are free from hormones, GMOs, and pesticides, with every single batch third-party tested for over 200 contaminants. For protein you can trust, save 20% at puori.com/mattwalker.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/channel/UCA3FB1fOtY4Vd8yqLaUvolg

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• Ask Me Anything Part 21: Sleep Debt, Snooze Button, Naps & Sleep Myths

  Matt and Dr. Eti Ben Simon join forces once again to answer all of your top sleep questions. This time around, they break down the science behind the snooze button, why you might be falling asleep during passive activities like watching TV, and the truth about sleep fads like consuming salt before bed or using "grounding sheets." The episode also explores the frustrating issue of sleep fragmentation - waking up multiple times a night - and why it undermines sleep quality even if you fall back asleep quickly.Learn how to assess your own sleep quality using key daytime indicators like energy and mood, without needing a tracker. For those struggling with frequent awakenings, discover a powerful, science-backed strategy called "bedtime restructuring" to help consolidate your sleep. The episode concludes with a look at new research on a potential "fail-safe" for sleep induction linked to mitochondrial stress, revealing a new frontier in sleep science.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.As a huge supporter of mission-driven companies, Matt recommends new partner Branch Basics. Their plant- and mineral-based ‘The Concentrate’ is tough on kitchen grease yet gentle enough for baby toys, helping you create a toxin-free home. Get 15% off with code MattWalker at branchbasics.com/mattwalker.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.A third sponsor this week, 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!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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• #105 - Delta Sleep Inducing Peptides

  In this episode, Matt delves into the curious and cautionary tale of Delta Sleep-Inducing Peptide (DSIP), once hailed as a potential miracle cure for insomnia. In the 1970s, researchers were on a quest for a single "somnogenic molecule" that could act as the brain's natural sleep switch. A Swiss team believed they had found it, isolating a peptide that appeared to rapidly induce deep, slow-wave sleep when injected into animals. This initial excitement led to bold claims and sparked decades of research into what seemed to be a revolutionary breakthrough in sleep science.However, the promising discovery soon began to unravel under closer scientific scrutiny. Red flags emerged, including the inability to find the gene that coded for DSIP and the peptide's extreme fragility, which prevented it from effectively reaching the brain. When rigorous, placebo-controlled human trials were finally conducted, the results were profoundly disappointing, showing no significant clinical benefit over a placebo. Ultimately, the story of DSIP serves as a powerful lesson on the dangers of scientific overconfidence, the critical importance of replication and skepticism, and the profound complexity of sleep regulation, reminding us that there is no single "magic bullet" for a good night's sleep.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.In a supplement industry where trust is critical, Matt uses podcast partner Puori. Their protein powders are free from hormones, GMOs, and pesticides, with every single batch third-party tested for over 200 contaminants. For protein you can trust, save 20% at puori.com/mattwalker.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/channel/UCA3FB1fOtY4Vd8yqLaUvolg

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• #104 - Humans Can Navigate Like Bats

  Matt explores the human capacity for echolocation this week, dismantling the myth that this "biological sonar" is exclusive to animals. Revealing how peer-reviewed research shows all human brains possess the neural hardware to "see" with sound, Matt explains the physics of how sound creates detailed acoustic maps of our environment and introduces the brain's remarkable plasticity, setting the stage for this incredible sensory adaptation.The episode features stories of pioneers like Daniel Kish, who use echolocation to navigate with astonishing precision. Matt discusses groundbreaking studies from UC Berkeley and Durham University, where brain scans revealed the visual cortex rewires itself to process sound as spatial information. This evidence proves echolocation is not a rare gift but a learnable skill, forcing a reevaluation of the limits of human perception and the brain's adaptive power.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.As a huge supporter of mission-driven companies, Matt recommends new partner Branch Basics. Their plant- and mineral-based ‘The Concentrate’ is tough on kitchen grease yet gentle enough for baby toys, helping you create a toxin-free home. Get 15% off with code MattWalker at branchbasics.com/mattwalker.Another partner, AG1, is one that Matt relies upon for his foundational nutrition. Their new science-backed Next Gen formula features upgraded probiotics, vitamins, and minerals. Start your subscription today to get a FREE bottle of Vitamin D3+K2 and 5 free travel packs with your first order at drinkag1.com/mattwalker.In a supplement industry where trust is critical, Matt uses podcast partner Puori. Their protein powders are free from hormones, GMOs, and pesticides, with every single batch third-party tested for over 200 contaminants. For protein you can trust, save 20% at puori.com/mattwalker.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/channel/UCA3FB1fOtY4Vd8yqLaUvolg

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