Dr. Satchin Panda (IG: @satchin.panda) is a professor at the Salk Institute and author of The Circadian Code. He is a frequent speaker in international conferences on metabolism, exercise and chronic diseases.
Dr. Panda’s research focuses on how circadian clocks regulate behaviour, physiology, and metabolism.
His discovery of how a blue light sensor in our eyes affect our sleep-wake cycle, depression, and alertness is leading a new revolution in managing light to improve health. Dr. Panda recently discovered that maintaining a daily feeding-fasting cycle – popularly known as time-restricted eating (TRE) – can prevent and reverse many chronic diseases and increase lifespan.
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In this episode, we discuss:
- How you wake up is the most important part of your day
- Getting natural daylight in the morning
- The light-dark cycle trains our brain clock
- Melanopsin is sensitive to blue light (aka junk light at night)
- It takes 2-3 hours to build up your melatonin
- Simple solutions to manage light throughout your home
- Make sure to get 1-2 hours of bright light every day
- Mental health is linked to your sleep-wake cycle
- Optimal sleep amounts for all ages (babies to adults)
- Time-restricted eating (TRE) = eating during an 8-12 hour window
- Every cell in our body has its own clock
- Fasting makes your organs function better
- Why you should stop eating 2-3 hours before you sleep
- Finding the right TRE schedule for you
- Stop snacking to help burn fat
- Does coffee impact time-restricted eating?
- Dr. Panda’s personal experience with TRE
- How to best manage shift work & your eating schedule
- The Circadian Code in men vs. women
- The perfect circadian day
Show sponsors:
BLUblox <== 15% off the world’s most advanced blue light glasses
Joovv <== purchase a Joovv device using our link and receive a free gift
Organifi <== 20% off all Organifi products
Sleep On Latex <== All mattresses ship same day and can be returned for free within 100 days
Related links:
Dr. Satchin Panda – The Circadian Code (book)
Dr. Satchin Panda’s Lab
Follow Dr. Satchin Panda on Twitter and Instagram
My Circadian Clock (website)
Related episodes:
348: Andy Mant – How Light Impacts Your Health
339: Scott Nelson – The Joovv Origin Story, Light Therapy, Seasonal Affective Disorder (SAD)
345: Max Lugavere – The Genius Life, Minimizing Noise Pollution, Supplementing With Collagen
332: Dr. David Perlmutter – Brain Wash, Prioritizing Meditation, The T.I.M.E. Tool
233: Aubrey Marcus – Own The Day, Own Your Life • Get Weird With Lunch • Start With The Hardest Thing First
Dr. Satchin Panda photo credit: Chris Keeney Photography
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Thank you!
We really like your book the Circadian Code. Why, Dr. Panda, do you personally fast only 11 hours?!
Thank you! Thank you! This podcast is the first I listened. A wealth of information to use to pull together a lifestyle foundation for myself and share with family. I am a person whose life, from a very early age, was a shift worker style but to the max. I have an opportunity to tame aspects under my control and then decide how to handle some aspects outside of my control that do effect me. So here I am, a nearly 70 year old woman, pretty healthy and looking for sustained energy to pursue my many interests; now making a commitment to ultimate living!
Mary