#306 How to Sleep Better, Boost Gut Health and Get More Energy with Professor Satchin Panda
Feel Better, Live More with Dr Rangan Chatterjee
Dr Rangan Chatterjee
4.8 • 10.9K Ratings
🗓️ 25 October 2022
⏱️ 134 minutes
🧾️ Download transcript
Summary
CAUTION: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.
Ten years ago this week’s guest published a seminal paper on time-restricted feeding (TRF) and this research was hugely influential in kick-starting a global health phenomenon, now known as intermittent fasting. Professor Satchin Panda is a leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books The Circadian Code and The Circadian Diabetes Code.
Over the years, Satchin’s work has had a significant influence on the way I practise medicine and I’m delighted to welcome him back onto the podcast today for our second conversation so that he can update us on where we are with our understanding of this topic today.
Research has shown that around 50% of us currently spread our meals and snacks across 15 or more hours of the day. But Satchin’s research suggests that 10 hours may well be the optimum window for eating for many of us. Having periods of time in every 24 hours where we are not eating is essential for repairing, resetting and rejuvenating all of our organs and tissues – and ultimately releasing anti-inflammatory signalling molecules that strengthen our immune system.
We talk about the multiple benefits that people can experience when they compress their eating window. People sleep better, their digestion improves and their energy increases. Further proven benefits over time include weight loss, improved gut health and kidney function – not to mention some incredible results when it comes to reducing pre-diabetes and type 2 diabetes symptoms.
And food, while important, is not all that counts when it comes to optimising our daily circadian rhythms. Satchin talks about the other simple lifestyle factors that are hugely important. He also shares some great advice on jet lag, shift work, ‘social hangovers’ and the optimum time for naps and exercise.
It’s no exaggeration to say that Satchin’s work has revolutionised our understanding of health and wellbeing and it was a huge honour to speak to him again. I hope you enjoy listening.
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Transcript
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| 0:00.0 | I say a huge experiment and this is something that has never been done. |
| 0:05.6 | We looked at all the genes in the genome to see what is actually going on during this fasting process. |
| 0:11.2 | By tuning your timing and eating within 8 to 10 hours, |
| 0:15.1 | the number one thing that we found is nearly 80 plus percent of the genes were changing |
| 0:20.2 | what time they were turned on or how high or low they're going up or down. |
| 0:24.9 | So that means really by changing your eating time, you can be the master conductor of your own whole genetic program. |
| 0:34.5 | Hey guys, how you doing? |
| 0:36.0 | Hope you have a good week so far. |
| 0:37.9 | My name is Dr. Rong and Chategie and this is my podcast, Feel Better Live More. |
| 0:46.8 | Around 10 years ago, this week's guest published a seminal paper on something called Time Restricted Feeding |
| 0:53.8 | and it's safe to say that this paper was hugely influential in kick-starting a global health phenomenon |
| 1:01.0 | now widely known as intermittent fasting. |
| 1:04.6 | Dr. Sachin Panda is a leading expert in the field of circadian rhythm research. |
| 1:10.0 | He's associate professor at a prestigious SOC Institute. |
| 1:13.5 | He's recipient of the Darn-A Foundation Award in Brain and Immune System Imaging. |
| 1:18.4 | And he's also the author of two best-selling books, The Circadian Codes |
| 1:22.6 | and The Circadian Diabetes Code. |
| 1:25.0 | Now over the years, Sachin's work has had a significant influence on the way I practice medicine. |
| 1:31.0 | And he first came on my show over four years ago now in June 2018 and I'm delighted to have him back for a second time |
| 1:39.8 | so that he can update all of us on where we are with our understanding of this topic today. |
| 1:45.7 | Now research has shown that around 50% of us currently spread our meals and snacks across 15 or more hours of the day. |
| 1:55.3 | But Sachin's research suggests that 10 hours may well be the optimum eating window for many of us. |
... |
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