*****
Summary of Transcript:
In this episode of the Huberman Lab podcast, Professor of Neurobiology and Ophthalmology at Stanford School of Medicine, Andrew Huberman, interviews Dr. Sachin Panda, Professor and Director of the Regulatory Biology Laboratory at the Salk Institute of Biological Studies. They discuss the impact of circadian behaviors, including eating patterns, on health, and how intermittent fasting or time-restricted feeding can affect the liver, gut, brain, mood, and cognitive performance. They talk about the basic science of intermittent fasting, recent clinical trials that explored time-restricted feeding in diverse populations, and the debate surrounding the topic. The podcast is sponsored by hvmn Ketone IQ, eight sleep, and thesis, and is part of Huberman’s effort to bring free information about science and science-related tools to the public.
*****
Summary of Description:
In this podcast episode, Dr. Andrew Huberman interviews Dr. Satchin Panda about his lab’s research on time-restricted eating (TRE) or intermittent fasting and its positive effects on metabolic health and longevity. They discuss how the timing of eating, light exposure, and exercise can negatively impact one’s health and how specific adjustments to these can positively shift subjective feelings of health and biomarkers of cardiovascular function, glucose regulation, and metabolism. Dr. Panda explains how our circadian behaviors, which include patterns of eating, sleeping, and socializing, have a significant impact on our biology, mood, and health. They also discuss the potential application of fasting, metformin, and rapamycin for longevity and the importance of maintaining a regular daily window of calorie consumption.
*****
The Benefits of Time-Restricted Eating: A Discussion with Dr. Satchin Panda
Are you looking for a simple way to improve your overall health and longevity? Look no further than time-restricted eating (TRE), also known as intermittent fasting. In a recent episode of the Huberman Lab podcast, Andrew Huberman sat down with Dr. Satchin Panda, a professor and the director of Regulatory Biology Laboratories at the Salk Institute for Biological Studies, to discuss the myriad benefits of TRE.
What is TRE, you might ask? Simply put, it involves confining your calorie consumption to a semi-regular daily window. By doing so, you positively shift your subjective feelings of health and biomarkers of cardiovascular function, glucose regulation, and metabolism.
Dr. Panda explains that TRE can have positive impacts on obesity, diabetes, cardiovascular health, age-related chronic diseases, and even improve mood and cognitive performance. Moreover, our patterns of eating, sleeping, and socializing have a significant impact on our biology, mood, and overall health. By aligning our calorie consumption with our circadian behaviors, we can positively impact our physical and mental health and longevity.
Dr. Panda also discusses how simple adjustments to our timing of eating, light exposure, and exercise can shift our subjective feelings of health and positively impact our biomarkers. He also touches on longer fasts and the benefits of “fat fasting” for blood glucose and insulin regulation.
Aside from discussing the benefits of TRE and related research, Dr. Panda also offers practical tips for aligning our meal times with our natural circadian rhythms. For example, he suggests following a 12-hour feeding window for adults and children and breaking fasts with a light meal before gradually increasing intake throughout the day.
Overall, the conversation between Huberman and Dr. Panda is insightful and informative, shedding light on a promising and accessible approach to improving our health and longevity. If you’re interested in learning more about TRE and its benefits, be sure to check out the full podcast episode!
*****
See Original Source
Source Description
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.
#HubermanLab #IntermittentFasting
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
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Dr. Satchin Panda
Salk Institute: https://www.salk.edu/scientist/satchidananda-panda
Panda Lab: https://panda.salk.edu
Publications: https://panda.salk.edu/publications
Support Dr. Panda’s Research: https://panda.salk.edu/giving
Twitter: https://twitter.com/SatchinPanda
Instagram: https://www.instagram.com/satchin.panda
Other Resources
My Circadian Clock app: https://mycircadianclock.org
Ontime Health app: https://getontimehealth.com
Articles
Revival of light signalling in the postmortem mouse and human retina: https://go.nature.com/3ZWnGro
Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice: https://bit.ly/3ywruE3
Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial: http://bit.ly/3LeBdqg
Embers of society: Firelight talk among the Ju/’hoansi Bushmen: https://bit.ly/3l65LzK
Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend: http://bit.ly/3LhsWlm
Feasibility of time-restricted eating and impacts on cardiometabolic health in 24-h shift workers: The Healthy Heroes randomized control trial: http://bit.ly/3FeR1FC
Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community: https://bit.ly/3LivSyj
Daily Eating Patterns and Their Impact on Health and Disease: https://bit.ly/3YGIHW6
Books
The Circadian Code: https://amzn.to/3FixpAv
The Circadian Diabetes Code: https://amzn.to/3FiU7Zm
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
Disclaimer: https://hubermanlab.com/disclaimer
andrew huberman,huberman lab podcast,huberman podcast,dr. andrew huberman,neuroscience,huberman lab,andrew huberman podcast,the huberman lab podcast,science podcast,circadian rhythm,circadian clock,Satchin Panda,Salk Institute,fasting,intermittent fasting,time restricted eating
Comments are closed