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

Join Matt to leave the day’s rush behind. After a brief breathing exercise to settle the mind and body, you will find yourself on a quiet street in a British village. Matt leads you across a small stone bridge to a cozy bookshop nestled between two old brick buildings. This sanctuary is filled with the faint scent of aged paper and polished wood, providing a peaceful haven where time slows down and the stresses of the day are left behind.

Once you are inside the shop, you can wander through the quiet aisles and run your fingers along the spines of books that have waited years to be opened. You'll eventually settle into a plush armchair by a window, wrapped in a soft woolen blanket while looking out at the gently rippling water of a canal. There's no urgency here and no need to worry about the stories within the pages. Simply allow the tranquility of "The Midnight Bookshop" to envelop you as you release all tension and drift into a deep, restorative sleep.

Craving more energy, better metabolism, and immunity? Discover Pique's Nandaka, a ceremonial cacao superfood blend for calm, sustained energy without the crash. Thanks to this wonderful podcast partner, you can now get 20% off for life at pique.com/mattwalker using code MattWalker.

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

Exploring GLP-1 agonists in a new light, Matt examines a review that positions these metabolic hormones as potential brain defenders. He details their surprising presence in memory centers and their capacity to combat the "biological rust" of oxidative stress and neuroinflammation.

Matt critically evaluates the gap between robust animal models and the unwritten chapter of human trials, while highlighting the vital link between metabolic health and sleep. He argues that biology is not siloed; supporting the body’s metabolic "power grid" through sleep provides the integrated care the brain needs to withstand complex insults.

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 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.

Another sponsor is UPLIFT Desk whose V3 Standing Desk helps boost circulation and concentration with a sturdy, customizable design that gets you moving while you work. Visit upliftdesk.com/walker and use code WALKER for 4 free accessories and a 15-year warranty.

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