Are there any studies out there specific to dietary effects on medication metabolism, especiallyvsertraline and venlafaxine? I ask because if I eat a 'classical' balanced diet for more than 2 days, I may as well not be taking any meds at all, a condition which is exceedingly unpleasant for me and those around me. Look forward to your input, and thanks!!
Five years ago I retired from a high stress job, supporting complex communications and IT equipment in a Fortune 100 electric company. I often described the job as "taking Computer Age skills to the end of Bronze Age roads at any time, in any weather." My cohorts and I were on call 24/7/365 and often got calls in the middle of the night. I recall a lightning strike that stretched an 8 hour day to 20 hours, with 4 hours of sleep before the start of a 16 hour day. We were all quite fit at the beginning of our time in the department; I was an avid cyclist who was chronically underweight. With the physical challenges and tower work we had to be in good shape. All that changed for every one of us during our time in the field. Those who had fewer callouts did fairly well; those who went out time and again faired worse. I wrote it off as the result of distraction: it is hard to maintain a physical fitness regimen on too little sleep and too little rest. Over the course of my 34 years I changed from being chronically underweight, and unable to gain weight regardless of diet, to chronically overweight and unable to lose weight until after I retired. This study makes me wonder if our sleep and rest habits are even more important than our dietary choices.
In the world of naturopathic medicine the order is: First nutrition, then sleep, then exercise. Naturopathy, or naturopathic medicine, is a holistic system of health care that uses natural agents and therapies to treat disease and promote wellness
I had a hectic week with a few deadlines 😢, sleep deprivation for a week the heat /hot days irritated me, i just want to be indoors with AC. I noticed that these combinations lead to my knees arthritis worse. I know the benefits of good night sleep but sometimes we can't control things inude which stressing us out and lead to insomnia. I was thinking about my 3 deadlines on Friday , i can't fall asleep for over 1 hour even though i was exhausted. All i had in mind were the things i needed to do by what time 😢
This study needs to be done again but add HFLS and HSLF. This will give way more information, comparing the 4 outcomes. I’m surprised they didn’t check all 4 at the same time.
An eye opening study. It's clear there is a causal link between sleep and diet. As you've also mentioned exposure to blue light in prior videos related to sleep, I 'd be curious to know what impact screen usage might have on any given cohort's sleep patterns in future sleep/diet studies.
Agreed. High fat... depending on the type of fat... can be good for a person. Whereas, a high sugar diet is not good. Also, 3 meals a day are not always necessary. I survive extremely well on 1 or 2 meals per day. Fasting is good for the body.
I've noticed for myself that a higher carb intake results in poorer sleep for me. Small meal, mostly vegetable, small amount of protein is the ticket for me
I had problems with my sleep for years! What turned my life around was introducing L-Reuteri home made yogurts and other probiotics yogurts. Its incredible! Your gut microbiome may need resuscitation in order to help you sleep.
Another very good video. I like that even being a lay person l’m able to grasp all the basic information presented the first time around, and the finer points the second time.
I started IF last year and decided to not eat dinner; snacking at night had pushed me to become pre-diabetic. Also, I have ADHD and have trouble starting sleep. Well, I did IF to improve my glucose, but, did not know it also helped me get sleepy fast.
The problem with this study is that they changed more than one variable at a time. Was it the higher fat or the higher sugar? Or was it from having a higher protein intake (if you reduce fat and sugar, there is only protein left)? From this data, there is no way to tell. A lot of people have improved their health condition using a ketogenic diet, fasting that creates a ketogenic state, and caloric restriction overall, but this study sheds no light on whether these steps will affect the output of growth hormone as a result. Further, if the goal was to increase growth hormone, why did they not measure this in the study? or A1C? Without that data, tying these results to a positive impact on diabetes is speculative at best. Last, the Mifflin-StJeor formula is a more accurate estimation of an individual's BMR.
You forgot fiber, which when wrapped together in fruits and vegetables, do not count as typical refined carbohydrates. Sugar is a carbohydrate, apples are a carbohydrate category when talking macros. But nutrition isn't about macros. Apples > than sugar nutritionally. ALSO, Fat and carbs do not play well together, so obviously, while REFINED carbs is bad for you, and too much fat is not good for you, the combination of refined carbs and fat is a powder keg in the body. its a case of 1+1 does not equal 2, but much greater. We can inference that the combination damages the body much worse than either by itself. The inflammation is worse. I use a fitbit to track my personal data, I can see my numbers go crazy under certain conditions. If my ideal numbers are on low fat (not "no fat") whole plant based foods, they get worse if I consume meat, or more meat or fat, but if I eat dessert...especially over several days, my numbers skyrocket in the wrong direction. Especially if I'm eating things that are fried, like fried chicken, fish & chips, cheese burger w fries and gravy. So the question of whether it's higher fat or higher sugar is almost irrelevant. MOST of us eat high sugar AND high fat.
Yeah and then with short term studies using small populations where you narrow the parameters you can make anything look good etc. It's the long term epidemiological studies of the diets of billions where it becomes pretty obvious which is the healthiest diet and by far. Don't forget one could use a low oil low sodium 100 percent wholefood plant-based diet generally and fasting for ketosis. There are other matters on the table re: dietary choice: animal suffering, reducing/ reversing metabolic disease, preventing the spread of pathogens since acc. to the orthodox science 3/4s of infections are zoonotic in origin and not forgetting caring for the environment.
Thank you very much doctor for that very illuminating article I totally agree I work with clients both young and old and I'm familiar with this information. thank you for such a lucid presentation
I missed the change to 'professor'. Congratulations whenever that was! Not been watching so many recently although I'm definitely following the near infra-red light themed videos - a fascinating new field.
Interesting study so I looked up the paper. I think there is a bit more to it than just macros. The main difference in the diets was dinner: the hfhs group got pizza and chocolate, while the lfls got salmon and vegetables. So I’d say the main difference is junk food vs very healthy food, on the meal before sleep. Pizza also includes high wheat exposure (both groups had some pasta for lunch).
Nothing wrong with wheat per se. The problem here was the pizza is made with refined flour. That’s not the same as having whole wheat berries in your salad or something like that.
I do the 12 hr cycle, no eating outside that period. Not sure if its any better but add a day of light fasting did the trick. Thanks doc...never considered diet as part of sleep function other than no eating b4 sleep.
From my readings, I think that high fat low sugar diet is a much better alternative to either. I don't understand why nobody tried the high fat/low sugar/moderate protein alternative in this study.
More specifically, high fat / low carb / keto diet VS high carb diet. But they won't do that because that will discredit the SAD diet... So many times you see "Low Carb" diet still have 15% to 30% carbs eliminating ketone production... Making the whole "Low carb" claim BS
0:27: 💤 The video discusses how diet and sleep can affect each other, creating a potential vicious cycle. 2:31: ⏰ Suppressed slow wave sleep can increase the risk of insulin resistance and diabetes. 4:41: 📚 The video discusses a crossover trial where participants were randomized to either a high fat high sugar diet or a low fat low sugar diet, and the effects of these diets on different phases of sleep were examined. 7:02: 📊 The study found that a high fat, high sugar diet led to an increase in slow wave sleep and duration of slow waves in N2 sleep. 9:24: 💤 Lack of sleep leads to increased hunger, food intake, and poor dietary choices. Recap by Tammy AI
The AI made a mistake. Mistakes happens from time to time with AI. The high fat high sugar diet negatively impacted sleep. Watch 7:05 to 7:11 when he summarizes the colored graph. The key information is there. It looks like the AI misunderstood the summary at 8:30 onwards. High fat high sugar diet reduced quality sleep on average. Best wishes. 🙂
I use my fitbit to track my sleep. I eat very healthy with my last meal happening around 5pm. Last night, I took some magnesium before bed because a friend suggested it, and I got about double the amount of deep sleep than usual.
Could you please tell me which form of magnesium you took? I bought a supposedly reputable brand which turned out to be mainly magnesium oxide, the cheapest form and apparently not easily assimilated or useful. Thanks!
@@cherylreid5768 I have being taking Magnesium Bisglycinate 200 mg (only one capsule) at 8 pm and that makes me sleep very well. The dose depends on the person's need and diet. If i take more than one capsule I might get diarrhea. Other persons might need more.
@@LoveAcrossAmerica Magnesium Oxide is good for constipation because it's not well absorbed. For sleep, Magnesium Glycinate is frequently recommended. Magnesium Citrate is somewhere in between: Fairly good absorption but pretty good for constipation as well.
I wonder what the effects are as it relates to Narcolepsy. I have N with cataplexy and have heightened symptoms with the consumption of carbs. However, I have noticed that fasting with eating at the end of the day helped me sleep for longer periods of time due to carb induced sleepiness. When paired with physical activity I saw a dramatic increase in my mood and restorative sleep feeling upon waking up.
I think for many people it's not the macros but the quality of the fats and sugars. There is a big difference between consuming white sugar and raw honey or panela (succanat). The white sugar can keep you awake because of the spike, whereas raw honey has sleep inducing qualities and makes you sleep like a baby.
One of the downsides of having a career in the health field is at one time or another you are required to do overnight shifts. How can people who are required to alternate between day shift and night shift within the same week stay healthy? Caregivers are exhausted as they go on to promote health and wellness!
I have to agree with many of the comments, that far more work needs to be done on the topic. That said, I do feel the studies accomplished what it set out to do. That is show a linkage between diet and quaility of sleep and vice versa. I would bet that the papers recognized this and ended with the disclaimer that further study is needed.
It would be interesting to differentiate between healthy / unhealthy fat and sugar diets. I'd be particularly interested in seeing what would happen with a healthy fat intake and high sugar vs low sugar diet.
@@richardfeuille1212 Well, I'm no doc or even an amateur dietitian / health food person. But, it is my understanding that one should limit the intake of saturated and trans fat. From anecdotal evidence, myself, I consider sugar a poison. Fats, even the ones considered "unhealthy" seem to be far less of a problem than eating too much sugar. But, I'd love to see some studies differentiating all of that because my opinion is worthless. All I know is when I stopped eating refined sugars, and starting eating almost nothing but ingredients, rather than processed foods, I lost a lot of weight.
@@wocket42 Lol. I've been through all this, and have come to the conclusion that we're all different and we need to find what works for us as individuals. My cholesterol tends to run high, especially on a keto diet, and I was able to cut it in half by ditching keto and reducing sat fats and dietary cholesterol, while adding two cans (~600 g) of legumes per day for the protein and fiber. Plus exercise. I eat nuts (omega 6) and fish (omega 3) together once per day, to help maintain a balance.
Lots of people are insulin resistant for many years without knowing it. Their fasting blood glucose tests come back normal so they think everything is ok. But they aren't and are shocked when diagnosed with type 2 diabetes. Doctors rarely do the kind of tests needed unless you go to functional medicine doc. Do a Kraft insulin assay to determine if you have hyperinsulinemia. (Kraft Prediabetes Profile - Meridian Valley Lab) Also, research has found that being exposed to any light at all while sleeping contributes to insulin resistance...which of course influences weight. The take away - sleep in pitch blackness. Get a red light if you must get up during the night to use the bathroom.
@@HidingFromFate Yes, blue light is daylight. You don't want to wake up too much in the middle of the night so if you need to get up use red light to see. It's not as disruptive so you can get back to sleep more easily. Some people wear blue blocking glasses in the evening so they can wind down several hours before bedtime. Also using dark screen mode on your phone/computer helps if you must use them....and just lowering the light all over your home in the evening. Being a night owl all of my life has not been good and I'm only recently learning about ways to improve my life and health. Circadian rhythm is such a power force that's It's best to be in tune with it. Our early ancestors were up at first light and retired when the sun set. Our bodies perform many repair processes to keep us healthy and these are done at night during the hours of darkness and, hopefully, restorative sleep. I'm only now learning about this and have decided to completely change my habits and see what happens. Good luck on your journey...whatever that may be.
Would be great to see a study comparing whole foods Ancestral diet of plants and animals to a more processed food diet with similar carbs, fats, and protein. Not all fats are created equal and a whole foods diet will contain much healthier fats and carb sources than a processed food diet.
This would have been much more useful if the fats and sugars were separated. Bad sleep raises morning blood sugars and therefore hunger, and morning blood sugars are more affected by sugar intake than fats. How would those cravings have been different with lower sugar intake?
Very good video! It would be interesting to look at it from the perspective of Long Covid treatment, as one of the main characteristic is the feeling of non refreshing sleep. Probably more than just a feeling, or we wouldn't be that tired. Also in perspective of its effects on the autonomic nervous system, which is also severely out of good working condition in LC. Thank you!
My HRV goes WAY down after meals (stress increase) more so with high sugar intake. Dinner, especially late dinner or after-dinner snacking, kills my deep sleep. My low HRV/stress remains for hours after and even though I fall asleep quickly, my body remains stressed and I cannot reach deep sleep in the time-critical window.
The primary study used here was flawed to the point of being useless, but it is revealing regarding your understanding of the importance of fat in the diet. Both diet cohorts were unhealthful in different ways. Fat is good. Sugar is bad. Therefore, high-fat high-sugar has one good and one bad. Switching to low-fat low sugar also has one good and one bad. The only way to make that study useful would be to test sugar or fat independently, (or possibly test high-fat low-carb against low-fat high-carb), although this does demonstrate how easily people can be misled using "studies."
So , I didn't really take home with me , anything from this rapid explanation of some studies. I expected clear recommandations what to eat and when to eat for a good night sleep.
The problem is that diets are specific and often don't fit into the umbrella categories referred to in the video. I eat lots of healthy fats, like omega 3s and MCT oil, both great for brain health; so is my diet "high fat"? And I avoid sugar. "Low fat"diets are supposedly good for slow wave sleep, but they're notoriously bad for the brain. (People who eat fats that are high in both sugar and "junk fats" like rancid seed oils are very different from people who eat lots of fatty fish.)
The results look negligible What dietary factors INCREASE slow wave sleep significantly from low levels? A lot of focus on sleep hygeine but very little on actually increasing slow wave minutes specifically
And a fourth (what’s called the athlete macro split high complex carbohydrates, (for lots of exercise) pretty high in the protein 2 grams per kilogram and low fat.)
It's so infuriating, and it's consistent. It's hard to imagine that they're not splitting fat and sugar on purpose as it clearly confuses the results but it falls more in line with corporate needs.
Thanks for this video and the others on sleep. After watching the one on beating jet lag (specifically the part about wearing sunglasses when the plane lights come on), I was thinking that avoiding sunglasses sometimes when outside might be something to try. I was taking melatonin every night at ~2am and have stopped doing that as I think it messed up my circadian rhythm.
Honey and avocados also fits the bill of high fat high sugar, strange study comparison. . This study doesn’t really tell us too much other than eat complex carbohydrates.
Incorporate exercise and wellness regimens into balanced diet, sleep will be good. Problem is most people not only drink alcohol, smoke substances or take various pharma-narcotics….this is extremely disruptive on the brain if not down right damaging……it’s that simple.
Anything else to help encourage deep sleep? I tried asking the sleep doc, but they were really only focused on sleep apnea (I don’t have it). I have Hemiplegic Migraines and the sleep study I’ve done and just a fitness tracker both corroborate lower than average deep sleep. But I do have a pretty good diet. I don’t eat out hardly at all. I’ve tried googling and asking my doctors what I can do to improve deep sleep, but I never find/hear many good actionable items to try.
Natural light exposure early morning/late afternoon when sunlight comes at an angle to help circadian system stay on track, magnesium threonate at night, meditate, before bed rituals, mask, blocking curtains, no blue light or LED or screens, red light therapy … and check out Dr. Huberman podcasts he goes into depth on all sorts of things incl circadian rhythm.
Should have done a high fat- low sugar and a high sugar- low fat group to really be a beneficial study. With this study there is now way of telling whether fat or sugar affected the sleep pattern.
I fasted for 5 days with fruit infused water and tea only. Nothing negative other than hunger pangs that were remedied with hot tea. At 67 years old, no arthritis pain, slept like a baby, sinus cleared up, face cleared, excema gone, more energy, more focused. So no food clearly helps to reset the body's system.
You are absolutely right! Although I was able to do a 4 day fasting I did notice the benefits on my brain function. I am doing fasting once a month 2--3 days depending on how I feel. I am having a hard time concentrating during a fast. Probably low blood sugar...
I would be interested in your assessment of the various studies that claim a genetic mutation that prevents the Inuits from going into ketosis. My casual perusal seemed to indicate that there is some kind of mutation that took place, though it seems that now the validity of the methodology of the blood tests that were used to determine this is in some question. Also it seemed that some of the studies indicate a condition that prevents them from transitioning to ketosis merely from low/no carbs, but that they could still go into ketosis is they fasted. The whole thing seemed inconclusive, which left me wondering if some party had an interest in keeping this matter in doubt. They also indicated that the Inuits actually ate more carbs than was first believed and this kept them from ketosis. To me, if it were actually true that the Inuit, in their traditional life, had developed such a genetic mutation, this would settle this entire matter, as to the long term viability of ketosis. It would also settle the matter of low carb, carnivore, vs med, plant based -- once and for all: or those who understood the implications of natural selection selecting against long term ketosis. Perhaps though, the moment has been lost along with the traditional sequestered life style of the Inuit, and if the data we have is questionable it may be too late to ever learn the conclusion to this debate that life itself had selected. I would be most interested in any view you had on this matter.
I do see flaws in this data, mostly in the many possible variables not included like overall health including exercise, DNA, individual propensities like bedtime, (I go to sleep at 12:30 - 1:00am) , screen time, physical geographical location, meal times, etc. For example , when I go to sleep, I have to eat a meal at 8:30, or I am too hungry to sleep, I go right to sleep and sleep 7 hours straight. Still, your study is compelling.
So, if you dream all night and really talk a lot in your sleep (walked in my sleep when I was young), does this mean you’re in REM all night and don’t get the proper rest?
I admit this video does not fully make sense to me and maybe some of the information I would want is in the actual papers themselves. What bothers me is that there are different kinds of fats and sugars (or carbs if you will). Some fats are high quality, others are not. Some carbs are slow, some are not. I would have loved to have had a few more details in this video on that.
I suspect carbs are the most important factor. I don't think healthy fats (i.e. keto diet) is as important of a factor. Would be interesting to see a study of keto vrs normal American diet on sleep patterns. Cutting sugar and excess refined carbs from diet is never a bad idea, imo.
Interesting studies! Certainly I think we need more studies to elucidate the mechanisms here, and to change the diet in a variety of single isocaloric macro swaps. Also need to consider meal timing (particularly late eating) as we know this impacts sleep quality, though I don't know about SWS in particular.
Those boxplots are the same. They literally look the same. It is pretty amazing you take that study at face value when it looks like p-hacking. 15 people is just way too small to get anything useful out of it. Also, why is there no intra-subject testing? Seems like a no-brainer
Thanks mate, I started to think I am insane when hearing him talk while showing the plots. And then most comments are either complaining about the diets or thanking for a video on how not to read boxplots. If anything it tells us: Diet does not matter for sleep.
What did this do to gamma waves? Have you seen the studies of 40hz red light and 40hz sound and it's effect of stronger and longer gamma brain waves in Alzheimer's patients and the clearing of tau plaque?
High sugar is clearly unhealthy. High fat not so. Combination of sugar and fat (Randle cycle elevation) is unhealthy. Pity the study didnt deal with sugar and fat separately.
I haven't had to tape my lips when I sleep until one day when I had 5 small slices of pizza from Costco around 6 or 7 p.m.. I woke up the next morning with parched mouth.
The diet in the study has the high fat low sugar keto carnivore grouping excluded so has the group with perhaps the most benefit absent so it is interesting, but seems to include research funding bias that should have been rejected in it's ultimate format.
5:00 One problem with this setup, high fat high sugar, they should add a "high fat low sugar" and a "low fat high sugar" group. I'm very sugar sensitive since I was a child so I gradually gave up almost all sugar intake. I read some of those studies and find out that they always like to put high fat and high sugar together. And this is not how I eat for over 20 years. I eat high fat low sugar or zero sugar, not even with artificial sweeteners. I start to eat high fat low sugar since around age 18, and I'm always lean. I'm on my way to 40 now, I start to eat less carbohydrates and more protein.
7 days isnt wuite long enough to get adapted to a low carb diet in terms of being able to use ketones effectly in most people. Its a shame they didnt extend the test period to more than 7 days
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Are there any studies out there specific to dietary effects on medication metabolism, especiallyvsertraline and venlafaxine?
I ask because if I eat a 'classical' balanced diet for more than 2 days, I may as well not be taking any meds at all, a condition which is exceedingly unpleasant for me and those around me.
Look forward to your input, and thanks!!
Five years ago I retired from a high stress job, supporting complex communications and IT equipment in a Fortune 100 electric company. I often described the job as "taking Computer Age skills to the end of Bronze Age roads at any time, in any weather." My cohorts and I were on call 24/7/365 and often got calls in the middle of the night. I recall a lightning strike that stretched an 8 hour day to 20 hours, with 4 hours of sleep before the start of a 16 hour day. We were all quite fit at the beginning of our time in the department; I was an avid cyclist who was chronically underweight. With the physical challenges and tower work we had to be in good shape.
All that changed for every one of us during our time in the field. Those who had fewer callouts did fairly well; those who went out time and again faired worse. I wrote it off as the result of distraction: it is hard to maintain a physical fitness regimen on too little sleep and too little rest. Over the course of my 34 years I changed from being chronically underweight, and unable to gain weight regardless of diet, to chronically overweight and unable to lose weight until after I retired.
This study makes me wonder if our sleep and rest habits are even more important than our dietary choices.
In the world of naturopathic medicine the order is: First nutrition, then sleep, then exercise. Naturopathy, or naturopathic medicine, is a holistic system of health care that uses natural agents and therapies to treat disease and promote wellness
I had a hectic week with a few deadlines 😢, sleep deprivation for a week the heat /hot days irritated me, i just want to be indoors with AC. I noticed that these combinations lead to my knees arthritis worse. I know the benefits of good night sleep but sometimes we can't control things inude which stressing us out and lead to insomnia. I was thinking about my 3 deadlines on Friday , i can't fall asleep for over 1 hour even though i was exhausted. All i had in mind were the things i needed to do by what time 😢
This study needs to be done again but add HFLS and HSLF. This will give way more information, comparing the 4 outcomes. I’m surprised they didn’t check all 4 at the same time.
So you think high sugar is good for you? or neutral? I think most of us already know high sugar is bad.
@@jrmint2 clearly missed that point, didn't you?
the idea is to diversify the study for more data.
I’m pretty sure the queitpaine zyprexa and clonzapine will do far more damage than glucose or lactose.
An eye opening study. It's clear there is a causal link between sleep and diet. As you've also mentioned exposure to blue light in prior videos related to sleep, I 'd be curious to know what impact screen usage might have on any given cohort's sleep patterns in future sleep/diet studies.
Agreed. High fat... depending on the type of fat... can be good for a person. Whereas, a high sugar diet is not good. Also, 3 meals a day are not always necessary. I survive extremely well on 1 or 2 meals per day. Fasting is good for the body.
I've noticed for myself that a higher carb intake results in poorer sleep for me. Small meal, mostly vegetable, small amount of protein is the ticket for me
I find this relevant to me too
Plus don't eat right before going to bed, and NO midnight snacks! Drink water instead.
Which carb containing foods do you mean?
I had problems with my sleep for years!
What turned my life around was introducing L-Reuteri home made yogurts and other probiotics yogurts. Its incredible! Your gut microbiome may need resuscitation in order to help you sleep.
What specific strain of ruteri did you use for your yogurt starter? I want to try it too, please help. Thanks :)
Another very good video. I like that even being a lay person l’m able to grasp all the basic information presented the first time around, and the finer points the second time.
Glad it was helpful!
I started IF last year and decided to not eat dinner; snacking at night had pushed me to become pre-diabetic. Also, I have ADHD and have trouble starting sleep. Well, I did IF to improve my glucose, but, did not know it also helped me get sleepy fast.
The problem with this study is that they changed more than one variable at a time. Was it the higher fat or the higher sugar? Or was it from having a higher protein intake (if you reduce fat and sugar, there is only protein left)? From this data, there is no way to tell. A lot of people have improved their health condition using a ketogenic diet, fasting that creates a ketogenic state, and caloric restriction overall, but this study sheds no light on whether these steps will affect the output of growth hormone as a result. Further, if the goal was to increase growth hormone, why did they not measure this in the study? or A1C? Without that data, tying these results to a positive impact on diabetes is speculative at best. Last, the Mifflin-StJeor formula is a more accurate estimation of an individual's BMR.
You forgot fiber, which when wrapped together in fruits and vegetables, do not count as typical refined carbohydrates. Sugar is a carbohydrate, apples are a carbohydrate category when talking macros. But nutrition isn't about macros. Apples > than sugar nutritionally.
ALSO, Fat and carbs do not play well together, so obviously, while REFINED carbs is bad for you, and too much fat is not good for you, the combination of refined carbs and fat is a powder keg in the body. its a case of 1+1 does not equal 2, but much greater. We can inference that the combination damages the body much worse than either by itself. The inflammation is worse. I use a fitbit to track my personal data, I can see my numbers go crazy under certain conditions. If my ideal numbers are on low fat (not "no fat") whole plant based foods, they get worse if I consume meat, or more meat or fat, but if I eat dessert...especially over several days, my numbers skyrocket in the wrong direction. Especially if I'm eating things that are fried, like fried chicken, fish & chips, cheese burger w fries and gravy.
So the question of whether it's higher fat or higher sugar is almost irrelevant. MOST of us eat high sugar AND high fat.
There isn't only protein left, though. Low sugar low fat probably means high in complex carbohydrates.
I hate that they stuck the high fat diet with the high sugar diet. This made me dismiss the findings altogether.
@@alertsemail7057 Right, I was just thinking the same. Wish they teased apart the sugar and fat.
Yeah and then with short term studies using small populations where you narrow the parameters you can make anything look good etc. It's the long term epidemiological studies of the diets of billions where it becomes pretty obvious which is the healthiest diet and by far.
Don't forget one could use a low oil low sodium 100 percent wholefood plant-based diet generally and fasting for ketosis. There are other matters on the table re: dietary choice: animal suffering, reducing/ reversing metabolic disease, preventing the spread of pathogens since acc. to the orthodox science 3/4s of infections are zoonotic in origin and not forgetting caring for the environment.
I very much appreciate being able to access your Parthenon of medical lectures.
Thank you very much doctor for that very illuminating article I totally agree I work with clients both young and old and I'm familiar with this information. thank you for such a lucid presentation
Another wonderfully informative video
I missed the change to 'professor'. Congratulations whenever that was!
Not been watching so many recently although I'm definitely following the near infra-red light themed videos - a fascinating new field.
Interesting study so I looked up the paper. I think there is a bit more to it than just macros. The main difference in the diets was dinner: the hfhs group got pizza and chocolate, while the lfls got salmon and vegetables.
So I’d say the main difference is junk food vs very healthy food, on the meal before sleep. Pizza also includes high wheat exposure (both groups had some pasta for lunch).
Not to mention that chocolate is a stimulant. Clearly these people had not even basic nutrition knowledge... How annoying
Good points.
Let's hope there is money for better studies.
@@vanessac1965ALSO...type of chocolate. 90% cicoa isnot sweet, but has loads of good stuff, esp. flavonoids.
Nothing wrong with wheat per se. The problem here was the pizza is made with refined flour. That’s not the same as having whole wheat berries in your salad or something like that.
This is the 2nd time recently I have listened, and the 2nd time I have felt studies were misinterpreted. Very disappointing.
I do the 12 hr cycle, no eating outside that period. Not sure if its any better but add a day of light fasting did the trick. Thanks doc...never considered diet as part of sleep function other than no eating b4 sleep.
From my readings, I think that high fat low sugar diet is a much better alternative to either. I don't understand why nobody tried the high fat/low sugar/moderate protein alternative in this study.
I think you gave yourself the answer. Because it would turn out to be the option. Can't have that.
Also on low fat low sugar the dinner was salmon and high fat it was pizza. Salmon is good for brain function in general.
It would be nice to see the difference between HIGH FAT / LOW SUGAR vs HIGH FAT / HIGH SUGAR vs LOW FAT / HIGH SUGAR vs LOW FAT / LOW SUGAR
More specifically, high fat / low carb / keto diet VS high carb diet. But they won't do that because that will discredit the SAD diet...
So many times you see "Low Carb" diet still have 15% to 30% carbs eliminating ketone production...
Making the whole "Low carb" claim BS
0:27: 💤 The video discusses how diet and sleep can affect each other, creating a potential vicious cycle.
2:31: ⏰ Suppressed slow wave sleep can increase the risk of insulin resistance and diabetes.
4:41: 📚 The video discusses a crossover trial where participants were randomized to either a high fat high sugar diet or a low fat low sugar diet, and the effects of these diets on different phases of sleep were examined.
7:02: 📊 The study found that a high fat, high sugar diet led to an increase in slow wave sleep and duration of slow waves in N2 sleep.
9:24: 💤 Lack of sleep leads to increased hunger, food intake, and poor dietary choices.
Recap by Tammy AI
High fat high sugar for the win! Let us eat cake!
The AI made a mistake. Mistakes happens from time to time with AI. The high fat high sugar diet negatively impacted sleep. Watch 7:05 to 7:11 when he summarizes the colored graph. The key information is there. It looks like the AI misunderstood the summary at 8:30 onwards. High fat high sugar diet reduced quality sleep on average. Best wishes. 🙂
Thats weird cause hunger/ghrelin supposed to increase sws
Thanks
Thanks!
meditation and deep breathing help majorly with good sleep..
Would love to see a study using the Ketogenic diet in regards to SWS
06:30 would be nice if you could mention or add a glossary of what is meant with "N2" and "N3" - ( although it was mentioned 5 min previously ) !
I use my fitbit to track my sleep. I eat very healthy with my last meal happening around 5pm. Last night, I took some magnesium before bed because a friend suggested it, and I got about double the amount of deep sleep than usual.
Could you please tell me which form of magnesium you took? I bought a supposedly reputable brand which turned out to be mainly magnesium oxide, the cheapest form and apparently not easily assimilated or useful. Thanks!
@cherylreid5768 I use Nature Made 250mg . I just looked at the ingredients, and it says Magnesium dioxide, is that bad?
@cherylreid5768 I just found a company called Thorne online and I believe theirs is not dioxide. Hope this helps.
@@cherylreid5768 I have being taking Magnesium Bisglycinate 200 mg (only one capsule) at 8 pm and that makes me sleep very well. The dose depends on the person's need and diet. If i take more than one capsule I might get diarrhea. Other persons might need more.
@@LoveAcrossAmerica Magnesium Oxide is good for constipation because it's not well absorbed. For sleep, Magnesium Glycinate is frequently recommended. Magnesium Citrate is somewhere in between: Fairly good absorption but pretty good for constipation as well.
OUTSTANDING EXPLANATIONS ! ❤️🫵🏻
Good info about slow wave sleep.
I wonder why no high fat (no seed oils) / low sugar diet combo.
I wonder what the effects are as it relates to Narcolepsy. I have N with cataplexy and have heightened symptoms with the consumption of carbs. However, I have noticed that fasting with eating at the end of the day helped me sleep for longer periods of time due to carb induced sleepiness. When paired with physical activity I saw a dramatic increase in my mood and restorative sleep feeling upon waking up.
Yeah I have narcolepsy and cutting carbs has been beneficial for fighting day time sleepiness.
I wonder why the study did not consider high fat/low sugar.
my suspicion is that it would foible the narratives - but hey, no testing so that's all imaginary.
Hope you follow up with a HFLC vs LFHC diet next time. Ideally both from wholefood forms rather than ultra processed.
Thank you
I think for many people it's not the macros but the quality of the fats and sugars. There is a big difference between consuming white sugar and raw honey or panela (succanat). The white sugar can keep you awake because of the spike, whereas raw honey has sleep inducing qualities and makes you sleep like a baby.
Thanks
One of the downsides of having a career in the health field is at one time or another you are required to do overnight shifts. How can people who are required to alternate between day shift and night shift within the same week stay healthy? Caregivers are exhausted as they go on to promote health and wellness!
I’m living it.
I have to agree with many of the comments, that far more work needs to be done on the topic. That said, I do feel the studies accomplished what it set out to do. That is show a linkage between diet and quaility of sleep and vice versa. I would bet that the papers recognized this and ended with the disclaimer that further study is needed.
That goes without saying 😉
It would be interesting to differentiate between healthy / unhealthy fat and sugar diets. I'd be particularly interested in seeing what would happen with a healthy fat intake and high sugar vs low sugar diet.
What are you calling unhealthy fats?
Just posted the same thing. Keto diet and sleep would be of interest.
@@richardfeuille1212 Well, I'm no doc or even an amateur dietitian / health food person. But, it is my understanding that one should limit the intake of saturated and trans fat. From anecdotal evidence, myself, I consider sugar a poison. Fats, even the ones considered "unhealthy" seem to be far less of a problem than eating too much sugar. But, I'd love to see some studies differentiating all of that because my opinion is worthless. All I know is when I stopped eating refined sugars, and starting eating almost nothing but ingredients, rather than processed foods, I lost a lot of weight.
@@richardfeuille1212 saturated fat is life and health, plant based omega 6 is death and suffering.
@@wocket42 Lol. I've been through all this, and have come to the conclusion that we're all different and we need to find what works for us as individuals. My cholesterol tends to run high, especially on a keto diet, and I was able to cut it in half by ditching keto and reducing sat fats and dietary cholesterol, while adding two cans (~600 g) of legumes per day for the protein and fiber. Plus exercise. I eat nuts (omega 6) and fish (omega 3) together once per day, to help maintain a balance.
Lots of people are insulin resistant for many years without knowing it. Their fasting blood glucose tests come back normal so they think everything is ok. But they aren't and are shocked when diagnosed with type 2 diabetes. Doctors rarely do the kind of tests needed unless you go to functional medicine doc. Do a Kraft insulin assay to determine if you have hyperinsulinemia. (Kraft Prediabetes Profile - Meridian Valley Lab)
Also, research has found that being exposed to any light at all while sleeping contributes to insulin resistance...which of course influences weight.
The take away - sleep in pitch blackness. Get a red light if you must get up during the night to use the bathroom.
red light, not blue?
@@HidingFromFate Yes, blue light is daylight. You don't want to wake up too much in the middle of the night so if you need to get up use red light to see. It's not as disruptive so you can get back to sleep more easily. Some people wear blue blocking glasses in the evening so they can wind down several hours before bedtime. Also using dark screen mode on your phone/computer helps if you must use them....and just lowering the light all over your home in the evening. Being a night owl all of my life has not been good and I'm only recently learning about ways to improve my life and health. Circadian rhythm is such a power force that's It's best to be in tune with it. Our early ancestors were up at first light and retired when the sun set. Our bodies perform many repair processes to keep us healthy and these are done at night during the hours of darkness and, hopefully, restorative sleep. I'm only now learning about this and have decided to completely change my habits and see what happens. Good luck on your journey...whatever that may be.
Please make a video on sleep apnea
what about high fat low sugar?
Would be great to see a study comparing whole foods Ancestral diet of plants and animals to a more processed food diet with similar carbs, fats, and protein. Not all fats are created equal and a whole foods diet will contain much healthier fats and carb sources than a processed food diet.
May God give you long life so that we can learn from you
This would have been much more useful if the fats and sugars were separated. Bad sleep raises morning blood sugars and therefore hunger, and morning blood sugars are more affected by sugar intake than fats. How would those cravings have been different with lower sugar intake?
It’s kind of like comparing a healthy vegetarian to a standard American diet (eating lots of fast food with the large soda)
Need to see HFLS diet.
What about low sugar high fat diet and sleep? When blood sugar is high make me sleepy and feel heavy till I lower it.
Very good video! It would be interesting to look at it from the perspective of Long Covid treatment, as one of the main characteristic is the feeling of non refreshing sleep. Probably more than just a feeling, or we wouldn't be that tired. Also in perspective of its effects on the autonomic nervous system, which is also severely out of good working condition in LC. Thank you!
He has a vid on long covid.
Luckily, I've never had Covid, knock on wood.
I am only watching a video that says Med due to this doctor. Whenever I see med/medical, I run the other way.
Sleep is important but its difficult to achieve in modern life 😪 im most productive and creative at night when its calming
My HRV goes WAY down after meals (stress increase) more so with high sugar intake. Dinner, especially late dinner or after-dinner snacking, kills my deep sleep. My low HRV/stress remains for hours after and even though I fall asleep quickly, my body remains stressed and I cannot reach deep sleep in the time-critical window.
The primary study used here was flawed to the point of being useless, but it is revealing regarding your understanding of the importance of fat in the diet. Both diet cohorts were unhealthful in different ways. Fat is good. Sugar is bad. Therefore, high-fat high-sugar has one good and one bad. Switching to low-fat low sugar also has one good and one bad. The only way to make that study useful would be to test sugar or fat independently, (or possibly test high-fat low-carb against low-fat high-carb), although this does demonstrate how easily people can be misled using "studies."
So , I didn't really take home with me , anything from this rapid explanation of some studies. I expected clear recommandations what to eat and when to eat for a good night sleep.
I wonder what the results would have been for randomized subjects given HFLS aka Ketogenic diet.
The problem is that diets are specific and often don't fit into the umbrella categories referred to in the video. I eat lots of healthy fats, like omega 3s and MCT oil, both great for brain health; so is my diet "high fat"? And I avoid sugar. "Low fat"diets are supposedly good for slow wave sleep, but they're notoriously bad for the brain. (People who eat fats that are high in both sugar and "junk fats" like rancid seed oils are very different from people who eat lots of fatty fish.)
Want to see a study contrasting
Those on the carnivore vs low carb diet vs vegan …
thank god I do focus on my diet as the nutrition really impacts your overall health outcomes and longevity.
My sleep...suuuuucks.
will supressed SWS slow down metabolism?
The results look negligible
What dietary factors INCREASE slow wave sleep significantly from low levels? A lot of focus on sleep hygeine but very little on actually increasing slow wave minutes specifically
That study needed a third group: "Low sugar, Low carb, but High fat."
And a fourth (what’s called the athlete macro split high complex carbohydrates, (for lots of exercise) pretty high in the protein 2 grams per kilogram and low fat.)
Of course!
It's so infuriating, and it's consistent. It's hard to imagine that they're not splitting fat and sugar on purpose as it clearly confuses the results but it falls more in line with corporate needs.
What about a high fat low sugar diet? I wish they had covered that angle as well.
Thanks for this video and the others on sleep. After watching the one on beating jet lag (specifically the part about wearing sunglasses when the plane lights come on), I was thinking that avoiding sunglasses sometimes when outside might be something to try. I was taking melatonin every night at ~2am and have stopped doing that as I think it messed up my circadian rhythm.
I found a great way to quickly reset sleep from jet lag is fasting and then eating at the appropriate time.
That alone partially links sleep and diet
More good stuff.
What did they use to measure sleep architecture ? Was it psg ?
so for older people like me if they take the pill that lets them not have to get up during the night will they get more SWS?
Where's the study on low sugar high fat?
High fat high sugar diet also probably mostly processed foods, full of chemicals. What was their potential impact?
Honey and avocados also fits the bill of high fat high sugar, strange study comparison. . This study doesn’t really tell us too much other than eat complex carbohydrates.
Bottom line from video on what we should do?
Timestamps would help your nice videos ❤❤❤❤
We still don't know whether it is sugar, fat, or both that cause decrease in sleep quality.
Should have tried a high fat low carb diet .. better than both
Incorporate exercise and wellness regimens into balanced diet, sleep will be good. Problem is most people not only drink alcohol, smoke substances or take various pharma-narcotics….this is extremely disruptive on the brain if not down right damaging……it’s that simple.
Anything else to help encourage deep sleep? I tried asking the sleep doc, but they were really only focused on sleep apnea (I don’t have it).
I have Hemiplegic Migraines and the sleep study I’ve done and just a fitness tracker both corroborate lower than average deep sleep. But I do have a pretty good diet. I don’t eat out hardly at all.
I’ve tried googling and asking my doctors what I can do to improve deep sleep, but I never find/hear many good actionable items to try.
Natural light exposure early morning/late afternoon when sunlight comes at an angle to help circadian system stay on track, magnesium threonate at night, meditate, before bed rituals, mask, blocking curtains, no blue light or LED or screens, red light therapy … and check out Dr. Huberman podcasts he goes into depth on all sorts of things incl circadian rhythm.
I watch youtube to go back to sleep. Is there evidence or inference from this study that returning to sleep this way is a problem?
Should have done a high fat- low sugar and a high sugar- low fat group to really be a beneficial study. With this study there is now way of telling whether fat or sugar affected the sleep pattern.
I fasted for 5 days with fruit infused water and tea only. Nothing negative other than hunger pangs that were remedied with hot tea. At 67 years old, no arthritis pain, slept like a baby, sinus cleared up, face cleared, excema gone, more energy, more focused. So no food clearly helps to reset the body's system.
You meant all the problems are gone after 5 days of fasting or you have never had those problems before?
You are absolutely right! Although I was able to do a 4 day fasting I did notice the benefits on my brain function.
I am doing fasting once a month 2--3 days depending on how I feel. I am having a hard time concentrating during a fast. Probably low blood sugar...
What kind of fat are we talking about? saturated or unsaturated? or both?
When do you eat when working night shift?
All the time.
I don't see a healthy high fat low sugar diet in this study. That's my diet and I sleep like a baby at age 70.
I would be interested in your assessment of the various studies that claim a genetic mutation that prevents the Inuits from going into ketosis.
My casual perusal seemed to indicate that there is some kind of mutation that took place, though it seems that now the validity of the methodology of the blood tests that were used to determine this is in some question.
Also it seemed that some of the studies indicate a condition that prevents them from transitioning to ketosis merely from low/no carbs, but that they could still go into ketosis is they fasted.
The whole thing seemed inconclusive, which left me wondering if some party had an interest in keeping this matter in doubt. They also indicated that the Inuits actually ate more carbs than was first believed and this kept them from ketosis. To me, if it were actually true that the Inuit, in their traditional life, had developed such a genetic mutation, this would settle this entire matter, as to the long term viability of ketosis. It would also settle the matter of low carb, carnivore, vs med, plant based -- once and for all: or those who understood the implications of natural selection selecting against long term ketosis.
Perhaps though, the moment has been lost along with the traditional sequestered life style of the Inuit, and if the data we have is questionable it may be too late to ever learn the conclusion to this debate that life itself had selected. I would be most interested in any view you had on this matter.
Its a shame they didn't look at high fat, low sugar diets
So, High fat high sugar diet = bad sleep, bad sleep = cravings for high fat and high sugar diet?
Did I get that right?
It’s kind of like, duh? But what was the caloric density of the foods? How much volumetric space did the food occupy in the stomach per calorie?
I got type two diabetes after working mostly nights, for 10 years.
Exposure to light probably worked against you. See my post above.
So working night shift for 6 12 hour shifts a pay period is affecting my sleep and my sleep is affecting my diet?
I do see flaws in this data, mostly in the many possible variables not included like overall health including exercise, DNA, individual propensities like bedtime, (I go to sleep at 12:30 - 1:00am) , screen time, physical geographical location, meal times, etc. For example , when I go to sleep, I have to eat a meal at 8:30, or I am too hungry to sleep, I go right to sleep and sleep 7 hours straight. Still, your study is compelling.
Rct design eliminates other variables.
What percentage of sleep is a goal for deep sleep? I’ve learned that REM is 20-25%. My deep sleep is usually about 10%
2620 calories seems like a pretty high calorie count for most people. Wonder how they calculated that.
So, if you dream all night and really talk a lot in your sleep (walked in my sleep when I was young), does this mean you’re in REM all night and don’t get the proper rest?
I fall asleep with my t.v. on sometimes alk night it's on . I bet that's not good !
I admit this video does not fully make sense to me and maybe some of the information I would want is in the actual papers themselves. What bothers me is that there are different kinds of fats and sugars (or carbs if you will). Some fats are high quality, others are not. Some carbs are slow, some are not. I would have loved to have had a few more details in this video on that.
I suspect carbs are the most important factor. I don't think healthy fats (i.e. keto diet) is as important of a factor.
Would be interesting to see a study of keto vrs normal American diet on sleep patterns.
Cutting sugar and excess refined carbs from diet is never a bad idea, imo.
Neither diet is similar to mine.
Interesting studies! Certainly I think we need more studies to elucidate the mechanisms here, and to change the diet in a variety of single isocaloric macro swaps. Also need to consider meal timing (particularly late eating) as we know this impacts sleep quality, though I don't know about SWS in particular.
Hey can anyone tell me, If i sleep 5 hrs for a week is it like very unhealthy?
Those boxplots are the same. They literally look the same. It is pretty amazing you take that study at face value when it looks like p-hacking. 15 people is just way too small to get anything useful out of it. Also, why is there no intra-subject testing? Seems like a no-brainer
Thanks mate, I started to think I am insane when hearing him talk while showing the plots. And then most comments are either complaining about the diets or thanking for a video on how not to read boxplots.
If anything it tells us: Diet does not matter for sleep.
I hate p values.
Yeah, to look at the numbers on the statistical significance.
Talking about sleep makes me sleepy (yawn)... zzzzz
What did this do to gamma waves?
Have you seen the studies of 40hz red light and 40hz sound and it's effect of stronger and longer gamma brain waves in Alzheimer's patients and the clearing of tau plaque?
High sugar is clearly unhealthy. High fat not so. Combination of sugar and fat (Randle cycle elevation) is unhealthy. Pity the study didnt deal with sugar and fat separately.
I haven't had to tape my lips when I sleep until one day when I had 5 small slices of pizza from Costco around 6 or 7 p.m.. I woke up the next morning with parched mouth.
Costco has small slices?
I've never seen those.
@@mballer $1.99 for a slice. I ordered a whole pizza that day.
The diet in the study has the high fat low sugar keto carnivore grouping excluded so has the group with perhaps the most benefit absent so it is interesting, but seems to include research funding bias that should have been rejected in it's ultimate format.
5:00 One problem with this setup, high fat high sugar, they should add a "high fat low sugar" and a "low fat high sugar" group. I'm very sugar sensitive since I was a child so I gradually gave up almost all sugar intake. I read some of those studies and find out that they always like to put high fat and high sugar together. And this is not how I eat for over 20 years. I eat high fat low sugar or zero sugar, not even with artificial sweeteners. I start to eat high fat low sugar since around age 18, and I'm always lean. I'm on my way to 40 now, I start to eat less carbohydrates and more protein.
The types of fats and sugars would make a difference also.
4:42 Incomplete study. I am missing high fat low sugar and high sugar low fat.
7 days isnt wuite long enough to get adapted to a low carb diet in terms of being able to use ketones effectly in most people. Its a shame they didnt extend the test period to more than 7 days
sleep sunshine affect diabetes