How to Improve your Circadian Rhythm | Satchin Panda PhD

Satchidananda (Satchin) Panda, PhD is a Professor at the Salk Institute in California, where his research focuses on the circadian regulation of behavior, physiology and metabolism in model organisms and in humans. Dr. Panda discovered a blue-light sensing cell type in the retina entrains our master circadian clock, affects mood, and regulates the production of the sleep hormone melatonin. Recently, he discovered that maintaining a daily feeding-fasting cycle – popularly known as time-restricted feeding (TRF) – can prevent and reverse metabolic diseases. Based on a feasibility study in humans, his lab is currently carrying out a smartphone-based study to assess the extent of circadian disruption among adults. Dr. Panda has received the Julie Martin Mid-Career Award in Aging Research, Dana Foundation Award in Brain and Immune System Imaging, and was a Pew Scholar in the Biomedical Sciences.

In this episode we discuss:
How does light affect your biology and physiology?
The surprising connection between circadian rhythm and women’s fertility.
Does it matter what time you eat food?
When is the best time to exercise.

00:00:00 Introduction
00:02:43 Sleep Deprivation and Light Pollution
00:08:37 Lighting in Babies' Care
00:13:31 Circadian Rhythms in the Brain
00:23:51 Light Induced Migraines
00:26:38 Do Phytonutrients Affect the Eyes?
00:30:02 Does Sleep Get Worse as You Age?
00:37:50 Does Shift Work Cause Cancer?
00:41:14 Circadian Disruption Affects Teenagers
00:47:53 Influence on Menstrual Cycles
00:54:00 Biomarkers to Indicate Sleep Disruption
01:02:33 How Chronomedicine Can Help
01:10:16 Major Influences on Circadian Rhythms
01:11:13 Does Circadian Rhythm Affect Skeletal Muscle?
01:18:45 Optimal Time for Exercising
01:29:35 When You Should Eat and Sleep
01:34:44 Melatonin Supplementation
01:41:23 Sleep and Nutrition
01:50:43 The Future of the Science

This episode is brought to you by Better Help, LMNT, Inside Tracker, 1stPhorm

Donate | Panda Lab - Salk Institute for Biological Studies: https://panda.salk.edu/giving/
Satchin's Twitter:   / satchinpanda  
Satchin's IG:   / satchin.panda  

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