Fix your body clock to improve long term health with Prof. Satchin Panda

ZOE Science & Nutrition

ZOE

Nutrition, Health & Fitness, Education, Science

4.6 • 4.9K Ratings

🗓️ 20 June 2024

⏱️ 51 minutes

🔗️ Recording | iTunes | RSS

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Summary

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease.

In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice.

Satchin is a world-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.

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Timecodes:

00:00 Introduction

01:00 Quickfire questions

03:02 What are circadian rhythms?

03:48 How do we know about circadian rhythms?

04:44 Are all body parts on a 24 hour clock?

06:40 How the body enters sleep mode

09:25 What happens during sleep?

12:08 Why you’re not sleeping enough

13:30 The surprising impact of daylight savings time

17:00 Circadian rhythms aren’t just about light

19:55 The dangers of shift work

21:20 Should you go to bed at sunset?

25:40 Why should stop snacking at night

26:10 Satchin’s famous mice study

33:00 The best eating window for health

37:27 Does intermittent fasting promote better food choices?

40:40 Should you drink black coffee when you wake up?

Satchin’s books:

Books by our ZOE Scientists:

Studies referenced in today’s episode:

Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy Longevity
Neuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience
Learning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer
The Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato

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Episode transcripts are...

Transcript

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0:00.0	Welcome to Zoe, science and nutrition, where world's foremost scientists on why living in
0:18.4	harmony with your body clock is critical for your long-term health.
0:27.4	Professor Satchin Panda is here to reveal why our body clocks govern so much more than just how groggy we are
0:30.0	when we wake up.
0:32.0	Satchin is a highly cited professor at the renowned Sulk Institute in California and a
0:36.9	best-selling author.
0:38.6	He studies circadian rhythms, their regulation and their impact on our health.
0:43.0	Today we hear how to harness these powerful invisible rhythms
0:48.0	to increase our resilience to chronic disease. round of questions from our listeners and we have some strict rules you can give us a yes or a no
1:06.4	or if you absolutely have to you can give us a one-sentence answer we know that's
1:11.6	hard for professors but they mainly manage it. Are you willing to give it a try?
1:16.0	Sure. Wonderful. Does every part of our body follow a 24 hour cycle?
1:21.2	Yes. Can eating breakfast at the wrong time wreak havoc on my
1:26.4	circadian rhythm? I would explain what is the wrong time because breakfast is not the
1:31.5	morning meal, it's breaking the fast which has to be consistent.
1:36.0	If I live my life out of rhythm with my body clock, can I damage my health?
1:41.0	Yes.
1:42.0	If I adjust my lifestyle to match my circadian rhythms, can my health improve
1:46.3	in just weeks? Yes. That wasn't so bad, was it? So now final question, and you can have a whole sentence
1:53.6	what's the biggest misconception that you hear about the body clock?
1:57.5	That people have very different types of clock
2:01.0	which is not true.
	...

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