In Episode #221, I sit down with Dr Satchin Panda to continue The Proof’s conversation on time restricted eating.
“I cannot count and tell you how many calories I’ve eaten today. But I can tell you when exactly I’ve had my breakfast, my lunch, and snacks… we are designed to count time.”
Time-restricted eating (TRE) has caused a stir on social media in recent years. Many studies on TRE are misrepresented online, with people drawing absolute conclusions that often don’t consider all the data. Dr Panda joins me in this episode to look further into TRE, with a focus on circadian rhythm.
Satchidananda (Satchin) Panda, PhD is a professor at The Salk Institute. His lab studies how circadian rhythm in metabolism is an integral part of metabolic health and longevity. He is currently investigating how temporal regulation of metabolism can prevent or reverse chronic diseases and increase lifespan in humans, building upon his preclinical animal trials. Dr Panda is very well versed in all things metabolism and circadian rhythm and brings more clarity to today’s conversation about TRE.
In this episode, we have a detailed discussion about circadian rhythms, circadian disruption, and health impacts. We discuss TRE in the context of circadian biology, blood glucose, and calorie restriction. Dr Panda also offers his advice on the optimal TRE lifestyle.
Specifically, we cover:
- Intro [0:00]
- Circadian Rhythms [2:20]
- Why Circadian Disruption is a Problem [9:35]
- Dr. Panda’s Early Research [15:29]
- What Causes Sleep Deprivation [21:05]
- Disease & Circadian Disruption [26:07]
- Light Exposure [28:59]
- Time Restricted Eating [35:19]
- Optimal Eating Window [43:57]
- Impact on Blood Glucose [57:51]
- TRE vs Calorie Restriction [1:03:35]
- Addressing Concerns [1:24:12]
- Is Fasting Safe for Everyone? [1:26:52]
- Extended Fasts [1:35:35]
- Big Picture [1:39:00]
- Outro [1:43:14]
There are plenty of actionable takeaways in this week’s episode. Dr Panda’s research is certainly opening us up to greater clarity on this topic, and his educated insights this week offer practical and useful tips that will help clear the confusion.
To connect with Dr Satchin Panda, you can find him on Twitter and read his peer reviewed papers on Google Scholar. To learn more about circadian biology, his books, The Circadian Code and The Circadian Diabetes Code, are an incredible resource. You can also better understand your circadian rhythm while contributing to research with Dr Panda’s app, myCircadianClock.
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends.
Enjoy, friends.
Simon
More about Satchin Panda, PhD
Satchidananda (Satchin) Panda, PhD is a professor at The Salk Institute, La Jolla, California. His lab studies how circadian rhythm in metabolism is an integral part of metabolic health and longevity. In preclinical animal models he discovered that consuming all calories within a consistent 8-12 hours or Time-restricted feeding can sustain daily rhythms in anabolic and catabolic metabolism. Such temporal regulation of metabolism can prevent or reverse chronic diseases and increase lifespan. To translate his preclinical findings to improve human health, his lab has developed an app – myCircadianClock. This app is being used to study the epidemiology of daily pattern of activity, sleep, and food intake and to run parallel interventional studies to test the impact of time restricted feeding on various chronic diseases.
Additional resources, supporting studies
- Dr Satchin’s Peer Reviewed Papers
- Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes PMID: 29754952
