The Matt Walker Podcast

Matt dives deep into the science of memory with renowned neuroscientist Dr. Charan Ranganath, author of Why We Remember: Unlocking Memory's Power to Hold On to What Matters in today’s episode. Together, they explore the complex relationship between memory and the brain, touching on the roles of emotional significance, context, and even neuromodulators like dopamine in helping our brains decide which memories to retain and which to discard. Dr. Ranganath shares his unique journey into memory research and insights from his pioneering work at the Dynamic Memory Lab at UC Davis, where his studies have reshaped our understanding of human memory. He also explains the diversity within memory types—such as episodic, semantic, and procedural memories—and why they’re all processed differently. Delving into extraordinary memory phenomena, he discusses hyperthymesia, false memories, and cases of severely deficient autobiographical memory, illustrating the varied ways people experience memory. This episode is a rich journey into the science and experience of memory, concluding with a refreshing reminder: sometimes, forgetting can be just as beneficial as remembering, offering us a balanced perspective on our memory's true role in daily life.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.Long-time show sponsor LMNT is Matt Walker’s go-to for a sugar-free electrolyte mix. With the perfect electrolyte balance and science-backed formulation, LMNT is a product Matt trusts daily, adding it to his workouts and protein shakes. And now, for a seasonal twist, their Chocolate Medley range is back with flavors like Chocolate Mint and Matt’s favorite, Chocolate Raspberry. Get a free sample pack with any purchase at drinklmnt.com/mattwalker—just use his link to try it yourself!Looking for comfort and style in your wardrobe? While fashion isn’t his expertise, Matt found the perfect fit with SKIMS—now a proud sponsor of the show - thanks to his better half’s recommendation. Known for their breathable, soft fabrics, SKIMS delivers the comfort Matt values most. Try SKIMS yourself and feel the difference! Visit skims.com, select “Podcast” at checkout, and choose "The Matt Walker Podcast" from the dropdown. Plus, explore their new holiday shop—just in time for the season!As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.Matt: Instagram @drmattwalker or on X @sleepdiplomatDr. Charan Ranganath: https://charanranganath.com/

In Matt’s latest installment of his "Ask Me Anything" series, he once again joins forces with Dr. Eti Ben Simon to address a wide spectrum of listener questions. Beginning with a dive into the fascinating connections between sleep and medication effects, they unpack the ways various medications can impact sleep quality and patterns, from increasing alertness to potentially triggering vivid dreams or insomnia. Eti also brings a unique perspective on how different medications influence REM sleep and how timing your dosage may alleviate some side effects, highlighting the importance of discussing these nuances with a healthcare provider.Listeners can look forward to intriguing discussions on sleep-related topics beyond just meds, as our hosts go on to explore questions about circadian rhythms, the impact of light exposure on melatonin and sleep health, and the potential benefits of sleeping naked for body temperature regulation and stress reduction. The episode also touches on the quirks of pet behavior in bed, why snoring happens, and the curious ways some animals experience sleep. Packed with science-backed insights, this AMA episode invites listeners to consider how everyday factors shape their sleep and overall well-being. And remember, if you have a sleep question, be sure to send it in to Matt or Eti as soon as possible!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.Today's podcast is sponsored by BetterHelp. As someone who understands the deep connection between sleep and mental health, I can't stress enough the importance of taking care of your mind. Therapy is a powerful way to build a strong mental foundation, and BetterHelp makes it easy. With flexible, online sessions, you can fit therapy into your busy schedule. Visit betterhelp.com/MattWalker for 10% off your first month. It's time to invest in your mental health and become the best version of yourself.Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! And now, every week of November, AG1 will be running a special Black Friday offer for a free gift with your first subscription in addition to the welcome kit! So head over to drinkag1.com/mattwalker and see what your gift isAs always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.Octopus Dreaming: https://www.youtube.com/watch?v=0vKCLJZbytUMatt: Instagram @drmattwalker or on X @sleepdiplomatEti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/,  or email at [email protected]

Matt returns this week to unpack the complexities of narcolepsy, a neurological sleep disorder often misunderstood and misdiagnosed. He starts by defining narcolepsy, explaining its profound impact on brain and body functioning and its chronic nature, which often diminishes patients' quality of life. Narcolepsy affects about 1 in every 2,000 people, yet most go undiagnosed due to limited awareness and medical training on sleep disorders. With a closer look at the causes, Matt explores how the brain's sleep-wake regulator, orexin, malfunctions in those with narcolepsy, disrupting their sleep cycles and resulting in excessive daytime sleepiness and sleep "attacks."Delving into symptoms, Matt highlights narcolepsy’s hallmark indicators, such as cataplexy—a sudden loss of muscle tone triggered by strong emotions—and frequent REM sleep disruptions that can lead to vivid hallucinations upon sleep onset. The episode covers diagnostic tools, from sleep studies to brain chemical tests, which help identify the condition. While there is currently no cure, Matt discusses various treatment options, from alertness-enhancing medications to emerging research and therapies. This episode calls for greater compassion and support for those with narcolepsy, emphasizing the importance of awareness and education in managing this life-altering disorder.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, 23andMe, provides genetic insights into health and sleep, and Matt, who has used it for eight years to understand genetic risks, is impressed by their sleep-focused data. With details on chronotype—whether you’re genetically more inclined to be a morning person or night owl—along with insights on sleep quality, depth, and insomnia risk, 23andMe’s reports offer valuable understanding of your unique sleep patterns. Explore your sleep genetics at 23andMe.com/MattWalker for 10% off your service.Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Matt revisits the concept of "sleep divorce," or "sleep separation" in this latest episode, examining its effects on relationships and well-being. He cites studies showing that up to one in four couples in the U.S. and U.K. sleep in separate rooms, a statistic often underestimated due to stigma. While many fear that sleeping apart harms intimacy, Matt presents data indicating that it can actually enhance sleep quality and intimacy by promoting better-rested bodies and increasing hormones like testosterone and estrogen. He also discusses new research on the psychology of co-sleeping, revealing that despite poorer sleep quality, many couples feel more satisfied when sharing a bed, driven by a deep-rooted need for social connection, known as "somato longing." This episode encourages listeners to reflect on their own sleep habits and offers advice on discussing sleep separation with partners, emphasizing that the choice to sleep together or apart should prioritize open communication and individual 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.Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm’, and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He’s also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.