July 1, 2026, 9:14 am | Read time: 3 minutes
As a weightlifter, Matthias Steiner won at the Olympics despite having Type 1 diabetes and became a world and European champion. Today, he is a food entrepreneur and aims to help people eat healthier. Steiner is also deeply involved in the topic of longevity. When I asked him on the OMR at the BILD stage what the most important factor for healthy aging is, he didn’t mention diet, but rather: sleep.
He admits he completely underestimated it. “Nutrition is, of course, important,” Steiner said. But sleep is a topic that influences a lot. “I noticed that as a Type 1 diabetic.” As an athlete, he slept a lot, but later, with two children and his work as an entrepreneur, he slept significantly less. “Then I realized: If I sleep less than six hours, I need more insulin. A healthy person doesn’t notice that.” People become more irritable. And: “Eating habits change, you reach for sweets more quickly.” This is also scientifically proven, he explained to me in the interview.
Those Who Sleep Less Reach for Carbs More Often
Studies actually show that people with too little sleep react more strongly to food stimuli, especially in brain areas associated with reward, motivation, and self-control. Studies on eating behavior show similar effects: In one study, adolescents with sleep deprivation reached more often for carbohydrate-rich foods, sugary drinks, and foods that cause blood sugar to spike quickly, especially late at night.1,2
I can confirm this. Since 2018, I have been eating sugar-free and consistently avoiding sweets. Still, it shows: After short or bad nights, I not only have more appetite but mainly crave carbohydrate-rich foods. And, I admit, it is much harder for me to control myself then.
It’s also interesting how sleep affects my blood sugar levels. When I wore a continuous glucose monitor for several weeks some time ago, a clear pattern emerged: On days after short nights, the curve resembled a zigzag course. It seemed as if my body reacted much more strongly to food. This aligns with what Matthias Steiner reports about an increased insulin requirement: After short nights, the body processes food less effectively. “Metabolism gets worse,” he says.
Matthias Steiner on Sleep: “Seven, Eight Hours to Be Productive”
For Matthias Steiner, sleep is a “game changer.” If it only happens once that he sleeps five hours, it’s possible, he told me. “But on the second night, I need my seven to eight hours to be productive.” This is exactly the sleep duration associated with healthy aging and the lowest mortality risk in studies.3,4,5
To not affect his sleep, Steiner is also cautious with alcohol consumption. “I actually sleep poorly on alcohol,” Steiner said. “We always think we sleep better, but I’m more awake.” I feel the same way, which is why I largely avoid it too.
When asked if the often chronically sleep-deprived politicians should sleep more, Steiner joked: “They sleep a lot, but they should sleep more.”
How important sleep is, I also discuss in my book “Highway to Health – In 7 Steps to a Healthy Long Life”, which will be released on January 4, 2027.