The Matt Walker Podcast

Dr. Matt Walker
  • 4.9 (893)
  • MEDICINE
  • UPDATED BIWEEKLY

The Matt Walker Podcast is all about sleep, the brain, and the body. Matt is a Professor of Neuroscience at the University of California, Berkeley. He is the author of the book, Why We Sleep and has given a few TED talks. Matt is an awkward British nerd who adores science and the communication of science to the public. 

  1. #125 - Melatonin Explained

    7H AGO

    #125 - Melatonin Explained

    Matt redefines melatonin as the brain’s "clock whisperer" rather than a sedative, and explains that the hormone signals biological night rather than forcing sleep. Drawing on a meta-analysis, Matt reveals that a 4mg dose taken three hours before bed offers the most effective nudge to the internal clock. He also illustrates why melatonin acts as a tide chart for sleep timing, not a brute-force pill for primary insomnia. The episode explores melatonin’s role in jet lag and shift work while addressing safety. Matt deconstructs a study linking long-term use to heart failure, clarifying the difference between relative and absolute risk, introduces "confounding by indication", and emphasizes why behavioral pillars like light and temperature remain the superior foundations for health. Matt concludes that melatonin is a watchmaker's tool for timing, not a sledgehammer for 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: Matt: Instagram @drmattwalker, X @sleepdiplomat,  YouTube: https://www.youtube.com/@sleepdiplomat

    25 min
  2. #124 - Acting Out Dreams

    FEB 16

    #124 - Acting Out Dreams

    Matt delves into the world of REM Sleep Behavior Disorder (RBD), a condition at the frontiers of sleep science. Normally, the brain dreams while atonia paralyzes the body in a neural magic act that is managed by brainstem nuclei activating inhibitory "brakes" in the spinal cord. When this circuit fails, the motor system remains active, enacting nightmares in real-time. RBD is hazardous - 10% of patients sustain injuries requiring medical intervention or hospitalization. It is a prodromal synucleinopathy where misfolded proteins erode the brain's architecture and 50% of patients develop Parkinson’s or Lewy body dementia within a decade. Matt concludes by noting that new skin biopsy biomarkers like Syn-One now offer hope for early detection. 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 today’s sponsors, LMNT, offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their new limited-time Lemonade Salt flavor! Get eight free sample packs with any order at drinklmnt.com/mattwalker. Stock up on this summer 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: Matt: Instagram @drmattwalker, X @sleepdiplomat,  YouTube https://www.youtube.com/@sleepdiplomat

    28 min
  3. Ask Me Anything Part 25: Sleep Talking, Long Covid, CBD/CBN, and Bedroom Environment

    FEB 9

    Ask Me Anything Part 25: Sleep Talking, Long Covid, CBD/CBN, and Bedroom Environment

    Matt and Dr. Eti Ben Simon begin their latest AMA by exploring somniloquy as fragmented noise within Stage 2 NREM sleep. They distinguish these vocalizations from REM Sleep Behavior Disorder, where the brain’s paralysis mechanism fails. The pair also examines how Long Covid triggers chronic sleep fragmentation in half of all patients. This disruption is tethered to systemic inflammation and elevated C-reactive protein. The hosts find sparse evidence for CBD and CBN, noting a pattern of pharmacological tolerance, and observe that users require massive dose escalations to maintain a fading baseline of benefit. They go on to address the bedroom environment, emphasizing air quality and carbon dioxide risks, and, finally, reinforce consistency as the most potent tool for anchoring the human circadian 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, 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. Another partner, David, is a revolutionary new protein bar that 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! 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. 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/@sleepdiplomat 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 etoosh@gmail.com

    40 min
  4. #123 - Sleep & the Microbiome

    FEB 2

    #123 - Sleep & the Microbiome

    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

    29 min
  5. #122 - Exercise vs. Insomnia

    JAN 26

    #122 - Exercise vs. Insomnia

    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

    30 min
  6. #121 - A Practical Guide To Insomnia

    JAN 19

    #121 - A Practical Guide To Insomnia

    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

    24 min
  7. Ask Me Anything Part 24: Tinnitus, SAD, Sleep Divorce, and Vaccines

    JAN 12

    Ask Me Anything Part 24: Tinnitus, SAD, Sleep Divorce, and Vaccines

    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 etoosh@gmail.com

    50 min
  8. #120 - How Sleep Deprivation Hijacks Your Genetic Code

    JAN 5

    #120 - How Sleep Deprivation Hijacks Your Genetic Code

    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

    20 min
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4.9
out of 5
893 Ratings

About

The Matt Walker Podcast is all about sleep, the brain, and the body. Matt is a Professor of Neuroscience at the University of California, Berkeley. He is the author of the book, Why We Sleep and has given a few TED talks. Matt is an awkward British nerd who adores science and the communication of science to the public. 

Information

  • Creator
    Dr. Matt Walker
  • Years Active
    2021 - 2026
  • Episodes
    160
  • Rating
    Clean
  • Copyright
    © 2026 The Matt Walker Podcast
  • Show Website
    The Matt Walker Podcast

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