Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda

In this episode my guest is Satchin Panda, PhD, professor and director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that time-restricted eating (TRE), also known as intermittent fasting, has beneficial effects on metabolic health and longevity. Dr. Panda explains how TRE, and longer fasts as well, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that roughly 50% of people engage in negatively affects their health, and he explains how simple adjustments to these factors can improve their subjective sense of wellbeing and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health, and how confining calorie consumption to a semi-regular daily window can enhance physical health, mental health and longevity.

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Dr. Satchin Panda
Salk Institute: https://www.salk.edu/scientist/satchidananda-panda
Panda Lab: https://panda.salk.edu
Publications: https://panda.salk.edu/publications
Support Dr. Panda’s Research: https://panda.salk.edu/giving
Twitter: https://twitter.com/SatchinPanda
Instagram: https://www.instagram.com/satchin.panda

Other Resources
My Circadian Clock app: https://mycircadianclock.org
Ontime Health app: https://getontimehealth.com

Articles
Revival of light signalling in the postmortem mouse and human retina: https://go.nature.com/3ZWnGro
Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice: https://bit.ly/3ywruE3
Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial: http://bit.ly/3LeBdqg
Embers of society: Firelight talk among the Ju/’hoansi Bushmen: https://bit.ly/3l65LzK
Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend: http://bit.ly/3LhsWlm
Feasibility of time-restricted eating and impacts on cardiometabolic health in 24-h shift workers: The Healthy Heroes randomized control trial: http://bit.ly/3FeR1FC
Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community: https://bit.ly/3LivSyj
Daily Eating Patterns and Their Impact on Health and Disease: https://bit.ly/3YGIHW6

Books
The Circadian Code: https://amzn.to/3FixpAv
The Circadian Diabetes Code: https://amzn.to/3FiU7Zm

Timestamps
00:00:00 Dr. Satchin Panda
00:03:02 Sponsors: HVMN, Eight Sleep, Thesis, Momentous
00:07:24 Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health
00:14:38 Mealtimes & Circadian Clock
00:21:34 Circadian Rhythm, Meal Anticipation, Digestion
00:25:28 Breaking a Fast, Burning Fat
00:32:49 Sponsor: AG1 (Athletic Greens)
00:34:04 CR, Time Restricted Eating, Circadian Rhythm & Longevity
00:47:20 Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)
00:52:40 Physical Activity, Nutrition & Feeding Window
00:59:04 Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet
01:03:00 Caffeine, Nighttime Socialization, Fire, Breakfast
01:15:07 Sponsor: InsideTracker
01:16:20 Circadian Rhythm, “Night Owls” & Genetics
01:26:37 Morning vs. Nighttime Discussions, “Me Time”
01:30:08 Light Sensitivity & “Night Owls”; Puberty, Melatonin
01:36:05 Shift Workers, Health & Disease
01:45:43 Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction
01:50:59 Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose
02:05:18 Shift Workers & Sleep; Alcohol & Caffeine
02:09:15 12- Hour Feeding Window for Adults & Children, Sleep
02:22:10 Meal Timing
02:25:20 “Complete Fast”, Longer Fasts, Physical Health & Mental Health
02:28:12 “Fat Fasting”, Blood Glucose & Insulin
02:31:57 Fasting, Metformin, Rapamycin & Longevity; Human Applicability?
02:39:14 Circadian Rhythm & Metabolism
02:41:36 Ontime Health App, Circadian Clock App
02:46:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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