The Matt Walker Podcast

Matt explores a revolutionary shift in sleep science, identifying the gut microbiome as a secondary control center for rest. He elucidates the bidirectional gut-brain axis, where the Vagus nerve connects trillions of microorganisms to the brainstem, and details how bacterial metabolites, specifically the short-chain fatty acid butyrate, trigger critical BDNF-TrkB signaling to orchestrate deep NREM sleep. Using Parkinson’s disease as a model, he demonstrates how gut dysbiosis undermines sleep architecture and ramps up neuroinflammation, proving our intestinal health is inextricably linked to nightly stability.
Matt discusses how dietary choices and circadian regularity influence this microbial ecosystem, highlighting prebiotic fibers like beta-glucan, which provide the essential fuel for bacteria to produce sleep-promoting compounds. He also reviews probiotics' ability to modulate neurochemistry - reducing cortisol and increasing GABA - to facilitate a seamless transition into sleep. Ultimately, Matt argues that sleep is a collaborative effort between neurons and microbes, suggesting that precision interventions tailored to our microbial signatures are the future of optimal 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.
Podcast partner, 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!
Another 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 flavor while it lasts!
In a supplement industry where trust is critical, Matt uses podcast supporter 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/@sleepdiplomatmattwalker9299

Examining the $107B burden of insomnia and its link to a 45% increase in cardiovascular risk, Matt dissects a landmark study of 1,348 participants proving that movement is a potent clinical tool. He also explains how yoga adds nearly two hours of sleep by boosting GABAergic activity, while Tai Chi provides sustained benefits for up to two years.
Our host details how exercise facilitates the core temperature drop necessary for consciousness to power down. Matt discusses how movement increases brain-derived neurotrophic factor (BDNF) and turns down the volume on systemic inflammation. In the end, Matt reveals that intentional activity recalibrates the nervous system to help you obtain the best quantity and quality of 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.
Clean biological living requires precision. Podcast partner Caraway’s non-toxic ceramic cookware eliminates deleterious "forever chemicals" for a seamless, slide-off-the-pan cooking experience. Save $190 on sets plus 10% off at Carawayhome.com/mattwalker. 
Caraway. Non-Toxic kitchenware made modern.
Another of today’s partners is Pique. Their circadian hydration system features a morning BT Fountain for skin and cellular health, plus an evening RE Fountain with triple magnesium for recovery. No sugar or fillers. Get 20% off + a free gift at piquelife.com/mattwalker to start your daily hydration ritual.
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/@sleepdiplomat

Matt delves into insomnia, defining it as a persistent struggle to sleep despite having the opportunity. He presents "Cognitive Behavioral Therapy for Insomnia" (CBTI) as the scientifically validated gold standard, and details the five pillars: stimulus control to rebuild the bed-sleep association, time-in-bed restriction to boost efficiency, sleep hygiene, cognitive restructuring, and relaxation. These strategies retrain the brain to treat the bed as a sanctuary, deactivating the psychological triggers of wakefulness.
The episode also addresses the physiological impacts of caffeine, alcohol, and nighttime rumination. Walker contrasts traditional "Z-drugs," which may hinder glymphatic housekeeping, with newer "DORAs" that target the orexin system like a dimmer switch. While discussing tools like Trazodone, he emphasizes that CBTI’s aim is to restore the body’s innate sleep signals. These evidence-based interventions offer a lasting payoff by aligning behavior with our deep biological needs.
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.
Clean biological living requires precision. Podcast partner Caraway’s non-toxic ceramic cookware eliminates deleterious "forever chemicals" for a seamless, slide-off-the-pan cooking experience. Save $190 on sets plus 10% off at Carawayhome.com/mattwalker. 
Caraway. Non-Toxic kitchenware made modern.

In a supplement industry where trust is critical, Matt uses podcast supporter 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

Matt and Dr. Eti Ben Simon return with another AMA episode where they answer such listener questions as how sleep loss amplifies tinnitus and how Seasonal Affective Disorder impacts circadian rhythm. They also reveal that sleep restriction slashes vaccine-induced antibody production by 50%, and highlight deep NREM sleep as the vital soil for immunological memory.
The hosts go on to analyze somniloquy, address long COVID’s inflammatory sleep fragmentation, and critique the fading efficacy of CBD/CBN. They also blueprint an optimal bedroom, and ultimately, emphasize that consistent regularity remains the primary architect of biological restoration.
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.
Another sponsor this week, LMNT, offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their Lemonade Salt flavor, available May 20th! Get eight free sample packs with any order at drinklmnt.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.
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
Eti: X @etoosh,  LinkedIn https://www.linkedin.com/in/eti-ben-simon-b4578013/, Website https://www.sleepingeti.com/, Instagram https://www.instagram.com/etoosh/, or email at [email protected]

Putting sleep deprivation under the microscope yet again, Matt explores our "genetic workforce" of 20,000 genes operating on a precise 24-hour cycle. He details 2013 research showing that just one week of six-hour nights alters 711 genes - three percent of the human genome. This shift disrupts the circadian clock’s coordination, moving the body away from essential repair toward cellular stress and inflammatory markers.
Matt also examines the tissue-specific damage of sleep loss, explaining how deprivation triggers muscle breakdown while fat tissue hoards calories. From stalled lung genes to a hippocampus "closed for business", he maps the molecular discord of exhaustion. Citing recent data on alternative splicing, Matt confirms sleep is a biological necessity and Mother Nature’s best effort yet at "contra-death."
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.
Podcast partner, 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!
Another 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 flavor while it lasts!
In a supplement industry where trust is critical, Matt uses podcast supporter 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/@sleepdiplomatmattwalker9299