Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 13 March 2023

⏱️ 169 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Eight Sleep: https://eightsleep.com/huberman Thesis: https://takethesis.com/huberman Momentous: https://www.livemomentous.com/huberman InsideTracker: https://www.insidetracker.com/huberman Timestamps (00:00:00) Dr. Satchin Panda (00:03:02) Sponsors: HVMN, Eight Sleep, Thesis, Momentous (00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health (00:14:38) Mealtimes & Circadian Clock (00:21:34) Circadian Rhythm, Meal Anticipation, Digestion (00:25:28) Breaking a Fast, Burning Fat (00:32:49) Sponsor: AG1 (Athletic Greens) (00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity (00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) (00:52:40) Physical Activity, Nutrition & Feeding Window (00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet (01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast (01:15:07) Sponsor: InsideTracker (01:16:20) Circadian Rhythm, “Night Owls” & Genetics (01:26:37) Morning vs. Nighttime Discussions, “Me Time” (01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin (01:36:05) Shift Workers, Health & Disease (01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction (01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose (02:05:18) Shift Workers & Sleep; Alcohol & Caffeine (02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep (02:22:10) Meal Timing (02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health (02:28:12) “Fat Fasting”, Blood Glucose & Insulin (02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability? (02:39:14) Circadian Rhythm & Metabolism (02:41:36) Ontime Health App, Circadian Clock App (02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Transcript

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0:00.0	Welcome to the Uberman Lab podcast where we discuss science and science-based tools for everyday life.
0:08.8	I'm Andrew Uberman and I'm a professor of neurobiology and
0:12.3	Ophthalmology at Stanford School of Medicine. Today my guest is Dr. Sachin Panda.
0:17.1	Dr. Sachin Panda is a professor and director of the regulatory biology laboratory at the Salk Institute of Biological Studies.
0:24.8	His laboratory has made numerous important contributions that impact mental health, physical health, and human performance.
0:31.3	For instance, his laboratory discovered the neurons in the eye and neurons within the brain that regulate our so-called circadian rhythms.
0:38.6	Circadian rhythms are 24 hour rhythms and everything from gene expression to the overall functioning of tissues.
0:44.4	Our levels of mood and alertness, our ability to sleep, appetite, and much much more.
0:50.2	In addition, over the last decade, Dr. Panda's laboratory has made critical discoveries
0:54.9	in terms of how our patterns of eating over time impact our biology and our health.
1:00.5	In particular, his laboratory pioneer discoveries related to so-called intermittent fasting,
1:05.4	also sometimes referred to as time restricted feeding.
1:08.1	Today, Dr. Panda and I discuss how our circadian behaviors, everything from when we wake up to when we view light,
1:14.5	to when we avoid viewing light, to when we eat and what we eat, and
1:19.5	when we socialize and how we socialize impacts our biology and our psychology,
1:25.5	and how all of that has a strong impact on our health.
1:29.6	During today's discussion, you will learn how restricting your feeding to specific periods within each
1:34.4	24 hour cycle, or perhaps even exploring longer patterns of fasting and eating cycles,
1:40.8	can impact everything from the health of your liver to your gut to your brain,
1:45.3	and how all of that impacts things like mood and your ability to perform cognitive work.
1:50.6	Indeed, today's discussion goes deep into all aspects of intermittent fasting,
1:55.3	aka time restricted feeding. We talk about the basic science,
	...

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