6 Health-Boosting Habits with Circadian Expert Dr. Satchin Panda | The Proof Podcast EP #283
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Published 2023-10-16
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Satchidananda "Satchin" Panda, PhD is a Professor at the Salk Institute in California, where he conducts critical research on the circadian regulation of behaviour, physiology, and metabolism. His discoveries include identifying the role of blue-light sensing cells in the retina, which influence our primary circadian clock, mood, and the production of the sleep hormone melatonin. Additionally, Dr Panda's work on time-restricted feeding "TRF" has highlighted its potential in preventing and reversing metabolic diseases. Among his accolades are the Julie Martin Mid-Career Award in Aging Research and the Dana Foundation Award in Brain and Immune System Imaging. With a strong foundation in research, Dr Panda brings a wealth of knowledge to our discussion on circadian rhythms.
Specifically, we discuss:
00:00 Introduction
02:26 The Importance of Sleep Optimisation
11:01 Factors Influencing Sleep: Genes vs Daily Behaviours
15:35 The Relationship Between Caffeine and Sleep
20:23 Melatonin: Understanding Suppressors, Dosage, and Supplementation
33:11 Is It Possible to Compensate for Lost Sleep?
35:33 The Link Between Sleep Deprivation and Body Fat Accumulation
42:45 Should We Eat Immediately After Waking Up?
48:05 Time-Restricted Eating and Its Impact on Circadian Rhythms
1:00:09 Timing Your Meals: When Should You Consume Most of Your Daily Calories?
1:04:25 Time-Restricted Eating and Its Effect on Mitochondrial Function
1:10:39 Gender Differences: How Time-Restricted Eating Affects Health Outcomes in Men vs Women
1:17:48 The Ideal Amount of Daylight Exposure for Optimal Health
1:28:48 Determining the Best Time of Day to Exercise
1:35:13 Preparing for Bed: The Importance of Avoiding Food and Bright Lights Two Hours Before Sleep
1:40:46 Prioritising Lifestyle Habits: Which One Reigns Supreme?
1:45:46 Conclusion
Connect with Dr Satchin Panda:
- Twitter/X: twitter.com/satchinpanda
- Profile: www.salk.edu/scientist/satchidananda-panda/
- Book, The Circadian Code: www.amazon.com.au/Circadian-Code-Dr-Satchin-Panda/…
- Book, The Circadian Diabetes Code: www.amazon.com.au/Circadian-Diabetes-Code-Discover…
- myCircadianClock: mycircadianclock.org/
- Previous episodes: theproof.com/tag/satchin-panda/
If you have any additional questions you would like answered in the future, let me know in the comments.
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Enjoy, friends.
Simon
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All Comments (21)
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Thanks for another great episode Simon. In Scandinavia we always have warm LED light in the house. If we walk into a house with blue light, we will think two things. First, this is very bright light and it hurts my eyes. Second we will get a feeling that this is not such a cozy home and we like cozy homes in Scandinavia.☺
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What a great show Simon and Satchin! I enjoyed the conversation and particularity the format of listing the six health boosting habits and response one at a time. Thanks again. 👍
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Hi Everyone, I'm eager to learn which aspect of our conversation resonated with you the most. Feel free to share any additional queries you have on this subject in the comments below. I'll be sure to incorporate them in our next meeting.
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Excellent. It’s always helpful to hear what Dr. Panda has to say. Your guest quality is top-notch! Thank you.
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Thx Prof. Satchin Panda for your patience, availability and kindness in educating people and helping them to improve their life dramatically.You are a true hero.
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I'm hooked on this podcast and changing my life around. I'm also learning Spanish, any suggestions anyone on Spanish speaking podcasts with the same content/quality as the proof???
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Always nice to have a new video... The subject is very interesting and important ... It could be nice to make a short version... Otherwise a lot of people will loose this information...
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Simon and professor Panda, this was a really helpful episode and I loved the list factor that you went through. Instead of a wandering circuitous conversation that is hard to follow I liked the way you structured it It made it easy to go back and find the sections and notate the advice.
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I go to sleep at around 2am and sleep all through till 12 noon consistently for years. I do walking/cycling 4x week and strength train 3x. Eat 95% plant base whole foods with evoo. Never felt better in my 50's.
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Outstanding - covered much more than anticipated & in excellent (yet practical) depth. Thank you both. :)
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So true, I do early TRE 16:8. After 2 months I'm sleeping again, got rid of meno symptoms. I still don't understand what happened but it works❤
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Love listening to Satchin Panda He’s amazing! Great interview again!
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In religious study have found jainisam follows intermittent fasting along with circadian rythem simply and most scientifically!!
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Great episode. Very practical, very helpful. Thank you
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Great episode, thank you.
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Legumes supposedly have a 'second meal effect'. Does this interfere with the time restricted feeding window?
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Simon, What a great episode and first class insight! Thanks a lot for the great content! Been experimenting with TRE since this episode and really liking it! One question - would having a cup of say rooibos tea at night before bed be okay, or would that be considered breaking the “fasting window”? Many thanks again!
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great podcast! Strangely,I can drink coffee until I go to bed and fall asleep easily and stay asleep, no issues.I thought there were genes already identified with regards fast and slow caffeine metabolizers.
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Really suprised about the melatonin dosages. Often i hear one should not go above 0.1-0.2mg when taken regularly. These numbers are like x10 above a lot of other recommandations.
