6 lifestyle habits that will improve your health | Satchin Panda, PhD

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 16 October 2023

⏱️ 107 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #283. Have you ever thought about how you can improve your health and well-being by aligning with your internal clocks? Join me as I sit down with circadian biology expert Dr Satchin Panda to learn his six essential tips for nurturing our circadian rhythm. Specifically, we discuss: Introduction (00:00) The Importance of Sleep Optimisation (02:26) Factors Influencing Sleep: Genes vs Daily Behaviours (11:01) The Relationship Between Caffeine and Sleep (15:35) Melatonin: Understanding Suppressors, Dosage, and Supplementation (20:23) Is It Possible to Compensate for Lost Sleep? (33:11) The Link Between Sleep Deprivation and Body Fat Accumulation (35:33) Should We Eat Immediately After Waking Up? (42:18) Time-Restricted Eating and Its Impact on Circadian Rhythms (47:40) Timing Your Meals: When Should You Consume Most of Your Daily Calories? (58:51) Time-Restricted Eating and Its Effect on Mitochondrial Function (1:03:58) Gender Differences: How Time-Restricted Eating Affects Health Outcomes in Men vs Women (1:10:12) The Ideal Amount of Daylight Exposure for Optimal Health (1:17:05) Determining the Best Time of Day to Exercise (1:28:05) Preparing for Bed: The Importance of Avoiding Food and Bright Lights Two Hours Before Sleep (1:34:31) Prioritising Lifestyle Habits: Which One Reigns Supreme? (1:40:03) Conclusion (1:45:04) Enjoy, friends. Simon Want to support the show? 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. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:25.6	and other important nutrients in optimal dosages for pregnant women following a plant
0:30.6	predominant or exclusive diet. Formulated by myself alongside previous show guest Dr.
0:36.1	German Newman, nutritionist Jacqueline Orwell, and naturopath Dr. Julie Chen.
0:41.8	Pregnancy is an extremely important life stage, certainly a time to make sure that you're not
0:47.9	falling short in your consumption of any critical nutrients. To learn more about essential prenatal
0:54.0	and get 10% off your first order, head to theproof.com forward slash friends. That's theproof.com
1:01.3	forward slash friends and follow the link to Emil's website.
1:08.2	If you did not sleep enough at night, then taking a nap the next day is really good in
1:16.2	getting back your full energy somewhere between 30 minutes to one and a half hour. Can compensate
1:22.6	for sleeping less the previous night. The Sicilian within research has led to this idea that
1:29.9	lighting can be manipulated for health. So one side of the coin is yes, in the day time having
1:39.2	much brighter light is way much better for a mental health than some of the drugs, actually
1:44.4	pressure on other things. And then the other side is by dimming down light in the evening or reducing
1:51.5	the brightness on our screen whether it's laughter or phone or changing the color of the light to
1:57.4	orange color and dim at night is also beneficial for sleep and brain health.
2:06.8	Just to recap our previous conversations that we've had together and sort of set the stage for
2:12.6	today's conversation. In those conversations you have beautifully walked us through what
2:18.9	our circadian rhythms are and how our health can be negatively affected when we experience
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