353: Dr. Satchin Panda - Time-Restricted Eating (TRE) & Managing Your Light Exposure
The Ultimate Health Podcast
Jesse Chappus
4.5 • 1.5K Ratings
🗓️ 26 May 2020
⏱️ 74 minutes
🧾️ Download transcript
Summary
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.
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)
Follow Dr. Satchin Panda on Twitter and Instagram
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
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Transcript
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| 0:00.0 | some aspect of mental health that's directly linked to not getting enough light. |
| 0:04.0 | But then there is another part. When we have too much light at night, |
| 0:08.0 | we may not get enough sleep. And when you don't get enough sleep, a brain is not restored. |
| 0:14.8 | So that increases anxiety and other panic attack |
| 0:18.8 | and even can exacerbate PTSD-like symptoms in some cases. |
| 0:24.0 | Hello and welcome to the ultimate health podcast episode |
| 0:32.0 | 353. Jesse Chapp is here with Marnie Wasserman the Ultimate Ultimate Podcast, episode 353, |
| 0:33.2 | Jesse Trapp is here with Marnie Wasserman, |
| 0:35.3 | and we are here to take your health to the next level. |
| 0:38.3 | Each week we'll bring you inspiring and informative conversations |
| 0:41.2 | about health and wellness, covering topics of nutrition, lifestyle, |
| 0:45.1 | fitness, mindset, and so much more. |
| 0:48.2 | And this week we're speaking with Dr. Satch and Panda. |
| 0:51.2 | He's a professor at the Salk Institute and author of the Circadian Code. |
| 0:55.0 | He's a frequent speaker in international conferences on metabolism, exercise and chronic diseases. |
| 1:01.0 | Dr. Pandas research focuses on how circadian clocks regulate behavior, |
| 1:05.6 | physiology and metabolism. His discovery of how a blue light sensor in her eyes affect our sleep, |
| 1:10.8 | wake cycle, depression and alertness is leading a new revolution |
| 1:14.7 | and managing light to improve health. Dr. Panda recently discovered that |
| 1:18.7 | maintaining a daily feeding fasting cycle, popularly known as time restricted eating or TRE, can prevent and reverse many chronic diseases and increased lifespan. |
| 1:29.0 | And over the years, we have covered time restricted eating or the umbrella word for that |
| 1:34.4 | intermittent fasting which we distinguish between the two of them during |
... |
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