Satchin Panda, PhD is a leading expert in the field of circadian rhythm research. He is a professor in the Regulatory Biology Laboratory (Panda lab) at the Salk Institute in La Jolla, California. As a sought-after speaker, Dr. Panda has been invited to address audiences at conferences globally, including those hosted by Diabetes UK and the American Diabetes Association. Additionally, he has authored several published works, including his latest book, The Circadian Diabetes Code: Discover the Right Time to Eat, Sleep, and Exercise to Prevent and Reverse Prediabetes and Diabetes

What you'll learn from this episode:

  • All about circadian rhythms, how they affect much more than sleep, and why paying attention to your circadian rhythms will improve overall health, including your brain health, gut health, and immune function.

  • The three pillars of nutrition: quantity, quality, and meal timing. Why focusing on meal timing may be the easiest way to boost your health—and how studies have shown improvements in blood pressure, blood sugar, and cholesterol by solely focusing on meal timing! 

  • What mice studies have shown about eating with our circadian rhythms—a reduced calorie diet showed an increase in mice lifespans by 10%,  Time restricted eating with no calorie reduction also showed a 10% increase in lifespan, but combining time restriction with eating at the right time boosted lifespans by 35%. 

  • The relationship between melatonin production and insulin, and why it’s important to delay eating for 1-2 hours after waking and stop eating 2-3 hours before bedtime. As well as hacks for improving melatonin production!

  • Six simple steps to get started working with your circadian clock starting from bedtime, including optimal time and length of sleep, the optimal time to exercise, and when you should be getting exposure to bright light. 

  • And much more!

Resources from this episode:

The Circadian Diabetes Code: Discover the Right Time to Eat, Sleep, and Exercise to Prevent and Reverse Prediabetes and Diabetes by Satchin Panda | Amazon

The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight by Satchin Panda | Amazon

Panda Lab

MyCircadianClock App

Satchin Panda | Twitter

Satchin Panda | Instagram

Get Ontime Health App 

Get Ontime Health | Instagram

The Power of Time-Restricted Eating aka Intermittent Fasting: Satchin Panda | The Genius Life 13

The Internal Circadian Clock Increases Hunger and Appetite in the Evening Independent of Food Intake and Other Behaviors | PMC

Does Nutrient Timing Matter? A Critical Look | Healthline

How Time Changes Affect Your Sleep | WebMD

Satchin Panda | Twitter

Satchin Panda | Instagram

The Power of Time-Restricted Eating aka Intermittent Fasting: Satchin Panda | The Genius Life 13

The Internal Circadian Clock Increases Hunger and Appetite in the Evening Independent of Food Intake and Other Behaviors | PMC

Does Nutrient Timing Matter? A Critical Look | Healthline

How Time Changes Affect Your Sleep | WebMD

Time-Restricted Feeding Prevents Obesity and Metabolic Syndrome in Mice Lacking a Circadian Clock | PMC

Brown Fat, Brown Adipose Tissue: What It Is & What It Means | Cleveland Clinic

Active Phase Calorie Restriction Enhances Longevity, UT Southwestern Neuroscience Study Reveals | Ut Newsroom

A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice | PMC

Time-Restricted Eating Improves Health of Firefighters | Salk Institute for Biological Studies

Shift Work and Health: Current Problems and Preventive Actions | PMC

2 Years of Calorie Restriction and Cardiometabolic Risk (Calerie): Exploratory Outcomes of a Multicentre, Phase 2, Randomised Controlled Trial | PubMed

Hypothalamus: What It Is, Function, Conditions & Disorders | Cleveland Clinic

Nuclear Receptors, RXR, and the Big Bang | PubMed

Ampk Activation Can Delay Aging | PMC

Glucagon | Wikipedia

The Impact of Sleep Deprivation on Food Desire in the Human Brain | PMC

Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man | PMC

Light, Dark, and Melatonin: Emerging Evidence for the Importance of Melatonin in Ocular Physiology | Nature

Melatonin Protects the Heart and Pancreas by Improving Glucose Homeostasis, Oxidative Stress, Inflammation and Apoptosis in T2DM-Induced Rats | ScienceDirect

Melatonin Protects the Heart and Pancreas by Improving Glucose Homeostasis, Oxidative Stress, Inflammation and Apoptosis in T2DM-Induced Rats | ScienceDirect

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