6 Health-Boosting Habits with Circadian Expert Dr. Satchin Panda | The Proof Podcast EP

How often do we consider the powerful, invisible rhythms governing our health and daily lives? Dr Satchin Panda, a leading expert in the field of circadian biology, returns in Episode #283 to help us unlock the secrets of our body's internal clocks. Join us as we explore Dr Panda’s six simple pillars to nurture and align with your circadian rhythm.

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Satchidananda "Satchin" Panda, PhD is a Professor at the Salk Institute in California, where he conducts critical research on the circadian regulation of behaviour, physiology, and metabolism. His discoveries include identifying the role of blue-light sensing cells in the retina, which influence our primary circadian clock, mood, and the production of the sleep hormone melatonin. Additionally, Dr Panda's work on time-restricted feeding "TRF" has highlighted its potential in preventing and reversing metabolic diseases. Among his accolades are the Julie Martin Mid-Career Award in Aging Research and the Dana Foundation Award in Brain and Immune System Imaging. With a strong foundation in research, Dr Panda brings a wealth of knowledge to our discussion on circadian rhythms.

Specifically, we discuss:
00:00 Introduction
02:26 The Importance of Sleep Optimisation
11:01 Factors Influencing Sleep: Genes vs Daily Behaviours
15:35 The Relationship Between Caffeine and Sleep
20:23 Melatonin: Understanding Suppressors, Dosage, and Supplementation
33:11 Is It Possible to Compensate for Lost Sleep?
35:33 The Link Between Sleep Deprivation and Body Fat Accumulation
42:45 Should We Eat Immediately After Waking Up?
48:05 Time-Restricted Eating and Its Impact on Circadian Rhythms
1:00:09 Timing Your Meals: When Should You Consume Most of Your Daily Calories?
1:04:25 Time-Restricted Eating and Its Effect on Mitochondrial Function
1:10:39 Gender Differences: How Time-Restricted Eating Affects Health Outcomes in Men vs Women
1:17:48 The Ideal Amount of Daylight Exposure for Optimal Health
1:28:48 Determining the Best Time of Day to Exercise
1:35:13 Preparing for Bed: The Importance of Avoiding Food and Bright Lights Two Hours Before Sleep
1:40:46 Prioritising Lifestyle Habits: Which One Reigns Supreme?
1:45:46 Conclusion

Connect with Dr Satchin Panda:
Twitter/X:   / satchinpanda  
Profile: https://www.salk.edu/scientist/satchi...
Book, The Circadian Code: https://www.amazon.com.au/Circadian-C...
Book, The Circadian Diabetes Code: https://www.amazon.com.au/Circadian-D...
myCircadianClock: https://mycircadianclock.org/
Previous episodes: https://theproof.com/tag/satchin-panda/

If you have any additional questions you would like answered in the future, let me know in the comments.

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Enjoy, friends.
Simon

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