Hello and welcome to Zoe Recap, where each week we find the best bits from one of our podcast episodes to help you improve your health.

Today we're exploring the power of a restricted eating window. Do you enjoy a late night snack? A little nibble or drink after dinner, but before bed?

If so, you're not alone. Many of us indulge in this

habit. After all, it's just a small tree, so it couldn't possibly have a big impact on our health,

right? Well, a growing body of research suggests otherwise. That seemingly harmless snack

could be disrupting your eating window and preventing your organs from functioning at their best.

In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating

and how it interacts with our body's natural circadian rhythm.

What does all this circadian rhythm tell us about when we should eat?

So there are two fundamental discoveries about what resets or synchronizes our circadian rhythms.

What is light, the daylight, or light that is rich in blue light, that goes through our eyes and resets our brain clock

and researches when we sleep when we wake up so that's light is one cue but the other cue is

when we eat if we eat at the wrong time like one night if you're eating very late into the

night then that night your body clock gets

confused thinking huh was it a delayed dinner or was it an early breakfast and for the next few days

it gets confused so all the body clock the clocks and, heart, kidney, all of those clocks get disrupted

so they don't, they can't work pretty well. So just a late night can like mess up all, and it's not

even just my gut, it can even mess up my, you know, my liver or my heart. That doesn't sound good

as someone who has a tendency to maybe have that little snack

before bedtime. Yeah, because your body is thinking, well, was it evening? Was it a long, was it a

late dinner? So after we learned this, then the question was, well, we know that having a strong

circadian clock is good for health. In modern life, it's very hard to control light exposure because

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