Matt Walker

Matt examines "revenge bedtime procrastination," where individuals voluntarily delay sleep to reclaim autonomy. Distinguishing this "unlocked door" from the "locked door" of insomnia, he uses global data to explain how smartphones and low agency trigger this behavior which then leads to chronic sleep debt and impaired cognitive function. Matt goes on to link sleep irregularity to all-cause mortality, noting how inconsistent timing compromises long-term health. He offers such solutions as "implementation intentions" - ‘If-Then’ plans - proven in trials to reduce delay. By addressing chronotype conflict and the "Monday effect," our host provides a scientific protocol to align biological rhythms for restorative 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. 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 . Optimize your sleep recovery! Combat tired legs with Hollow Socks . Made from soft, breathable baby alpaca, their graduated compression boosts circulation without suffocating. Matt loves them so much, he even forgot he was wearing them on a 10-hour flight! Buy 2, Get 2 Free at Hollowsocks.com . Tell them the Matt Walker Podcast sent you! MUD\WTR is the ultimate coffee alternative that delivers a natural morning pick-me-up without caffeine jitters. Their unique blend of cacao and mushrooms offers a delightful and gentle lift to kickstart your day, as Matt can attest! Plus, now when you head over to mudwtr.com/MattWalker , as a podcast listener, you'll receive a free frother and coconut creamer samples! 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

Dr. Daniel Durand, Chief Medical Officer and President at Prenuvo Medical Group, joins Matt to discuss a proactive shift from reactive medicine to whole-body MRI screening. This radiation-free technology identifies 16 cancers per 1,000 scans and uncovers silent risks like hepatic steatosis and structural sleep obstructions that traditional diagnostics often miss. The conversation explores how AI is accelerating medical precision, from brain quantification to reduced scan times. By analyzing visceral fat and the six pillars of lifestyle medicine, Prenuvo offers a data-driven blueprint for personal longevity. Listeners can secure an exclusive $300 discount at prenuvo.com/mattwalker . 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, 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 for a special Matt Walker Podcast listener deal! Another sponsor, LMNT , offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their Lemonade Salt flavor! Get eight free sample packs with any order at drinklmnt.com/mattwalker . Stock up on this summer flavor while it lasts! Most people think their heart health is fine, but key markers often go untested. Function Health gives you access to 160+ lab tests each year, including advanced heart markers, for $365. Own your health. Visit functionhealth.com/mattwalker and use code MATTWALKER25 for a $25 credit. 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

Exploring the science of binaural beats, Matt evaluates their potential to improve sleep. Tracing their discovery back to 1838, Matt explains that a binaural beat isn't a physical sound, but a "ghost tone" generated deep within the brainstem. When slightly different frequencies are played into each ear, the brain creates a phantom beat that closely mirrors the delta waves of deep sleep. Moving beyond the hype, Matt reviews what clinical polysomnography studies actually reveal about these audio illusions. He explains how they differ from white noise, clarifies the debate around brainwave entrainment, and emphasizes why stereo headphones are strictly required. Finally, Matt shares science-backed guidelines, recommending delta frequencies (1-4 Hertz) for at least 30 minutes to help soothe a restless mind. 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 partner, LMNT , offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their Lemonade Salt flavor! Get eight free sample packs with any order at drinklmnt.com/mattwalker . Stock up now on this summery flavor! Optimize your sleep recovery! Combat tired legs with Hollow Socks . Made from soft, breathable baby alpaca, their graduated compression boosts circulation without suffocating. Matt loves them so much, he even forgot he was wearing them on a 10-hour flight! Buy 2, Get 2 Free at Hollowsocks.com . Tell them the Matt Walker Podcast sent you! 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

Join Matt on a gentle journey designed to help you drift into a peaceful and restful sleep. After settling into bed and releasing the day's tension with a few deep breaths, you will find yourself walking along a quiet street at dusk. Matt guides you to a modest, inviting storefront, its windows spilling a soft, warm glow from within. This is The Apothecary of Tranquil Remedies, a sanctuary filled with the soothing aromas of lavender, chamomile, and sage, providing a timeless haven where the world outside fades away. Once inside, you are alone to explore the shelves filled with remedies for calm and rest. You'll soon settle into a comfortable leather armchair where a steaming cup of tea awaits you. Wrapped in a cozy woolen blanket, there is no rush and no urgency. Simply allow the tranquility of the apothecary to envelop you, easing away any lingering stress as you let go of the day and drift into a deep, restorative sleep. 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

Matt reviews Danish neuroscientist Maiken Nedergaard's 2013 discovery: during sleep, glial cells shrink, allowing cerebrospinal fluid to flush brain toxins like beta-amyloid and tau protein. This "private sanitation system" is significantly more efficient with side sleeping, especially compared to front or back sleeping, suggesting an evolutionary preference. Our host reveals the broad impact that sleep position has on health, from reducing sleep apnea and acid reflux to affecting rotator cuff injuries, glaucoma, and stillbirth risk in pregnant women. Overall, he concludes that side sleeping is generally optimal, with specific considerations for heart conditions. 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. Optimize your sleep recovery! Combat tired legs with Hollow Socks . Made from soft, breathable baby alpaca, their graduated compression boosts circulation without suffocating. Matt loves them so much, he even forgot he was wearing them on a 10-hour flight! Buy 2, Get 2 Free at Hollowsocks.com . Tell them the Matt Walker Podcast sent you! 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

Matt Walker investigates the "coffee paradox," revealing how your morning ritual acts as both a health ally and a silent sleep disruptor. While coffee provides life-extending antioxidants linked to lower risks of heart disease and Alzheimer’s, its caffeine masks adenosine - the brain's signal for sleep pressure. Startling research shows that caffeine consumed even six hours before bed can strip away an hour of sleep, often without the sleeper ever realizing their sleep quality has been compromised. This episode outlines practical rules for timing and dosage based on your unique biology. Discover the "caffeine curfew," why genetics make many of us slow metabolizers, and how decaf provides an "antioxidant orchestra" without the sleep-disturbing "brass trumpet." By mastering these principles, you can enjoy the significant long-term health benefits of the bean while safeguarding the deep, restorative sleep necessary for your brain and body to recover every night. 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, 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! Another partner, LMNT , offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their Lemonade Salt flavor! Get eight free sample packs with any order at drinklmnt.com/mattwalker . Stock up now on this summery flavor! 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

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

In this episode of "A Stroll Through the Library," host Matt Walker Thrift welcomes author and pastor Joshua Ryan Butler. They dive into Joshua's journey with literature, from childhood favorites like "The Lord of the Rings" to the profound impact of "The Ragamuffin Gospel" on his faith. Joshua shares insights from his latest book, "God is on Your Side," exploring the depth of theological concepts in the Gospel of John and the balance of vulnerability in storytelling. Join them for a thoughtful conversation on grace, resilience, and the transformative power of narrative. Make sure to check out all of Joshua's books especially his newest: "God is on Your Side: How Jesus is For You When Everything Seems Against You" and follow him on instagram: @joshuabutlerpdx. If you want to stay up to date on the A Stroll Through the Library Podcast make sure to follow: @astrollthroughthelibrarypod and @pastorthrifty on Instagram. Also don't forget to grab a copy of Matt Walker Thrift's newest book "Enemies of the Heart: What the forgotten Prophet Teaches Us About Bitterness, Betrayal, and God's Justice"

In this soothing episode, Matt guides you on your personal sleep story towards deep, restorative rest. He invites you to find comfort and release the day's worries through intentional breathing, transporting you to a cozy, imagined haven bathed in soft lights and calming aromas. As twilight descends, experience the tranquil silence and the moon's gentle glow, replacing any turmoil with profound inner peace. A powerful visualization encourages you to shed thoughts and concerns, picturing them as leaves floating away on a serene river. This practice cultivates gratitude and prepares you to let go completely. Trust that tomorrow brings new joys, and allow yourself to drift effortlessly into sleep, waking up truly refreshed and restored. 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

In this week’s episode, Matt Walker explores memory's astonishing malleability, challenging the belief that recollections are fixed. He highlights Loftus's car crash study, showing how subtle language altered speed memories and implanted false details, and reviews the "Lost in the Mall" experiment which proved fabricated autobiographical memories can be instilled. Matt also notes that neuroimaging reveals false and true memory patterns in the hippocampus are remarkably similar, underscoring memory's deceptive, fluid nature, rather than a factual archive. Our host goes on to discuss groundbreaking research like optogenetics from Tonegawa's lab, demonstrating manipulation to implant false fear memories at a cellular level. This underpins "memory reconsolidation" by Karim Nader, showing retrieved memories enter a "labile window" for modification. This opens profound avenues for therapies: Image Rehearsal Therapy for nightmares and propranolol for PTSD effectively weaken emotional trauma. The episode concludes by suggesting identity, objective truth, and forgiveness are dynamic, neurologically modifiable constructs, not static realities. 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 and sponsor, Shopify , made launching Matt's merchandise incredibly smooth with its integrated sales system. Shopify simplifies everything from online stores to in-person sales. Start your exclusive trial and see for yourself at shopify.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

Join host Matt Walker on The Pie Guy Podcast for an electrifying conversation with sports branding legend Skye Dillon, the creative force behind the Orlando Magic’s stunning 2025-26 logo and uniform rebrand. From his small-town Maine roots, where he sketched team logos as a kid, to landing the NBA’s most nostalgic refresh, Skye shares the wild journey of bringing back the Magic’s ‘90s Shaq-and-Penny swagger—pinstripes, star-centric logo, and all—while keeping it fresh for today’s fans. Dive into the four-year process, from fan surveys to navigating Mitchell & Ness licensing rules, and how Skye’s team at SKYE crafted a brand that’s both a cultural throwback and a bold step forward. Expect candid insights, design nerd talk, and plenty of laughs as Matt and Skye riff on ‘90s basketball, the power of authentic branding, and why the Knicks’ logo drives Matt nuts. A must-listen for sports fans, design geeks, and anyone inspired by chasing big dreams! Keywords : Orlando Magic, sports branding, logo design, uniform design, Skye Dillon, NBA, ‘90s nostalgia, pinstripes, creative process

In this episode of "A Stroll Through the Library," host Matt Walker Thrift sits down with Kainan Seth Joubert for an insightful conversation on faith, identity, and the power of literature. Join us as Kainan shares his journey through the complexities of racial and sexual identity within the church, the books that have shaped his worldview, and his thoughts on navigating ministry in a multi-ethnic space. Whether you're a book lover or someone seeking deeper understanding, this episode offers a thoughtful exploration of how our stories and beliefs intersect. Don't miss this engaging dialogue that promises to inspire and challenge. Find Kainan on Instagram: @Kainan_seth And don't forget to subscribe to his Substack: "Joubert's Journal" @KAINAN Also please consider subscribing to this podcast and following Matt Walker Thrift on Instagram: @pastorthrifty