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Dr. Satchin Panda - Time-Restricted Eating (TRE) & Managing Your Light Exposure

Episode 353

Dr. Satchin Panda (IG: @satchin.panda) is a professor at the Salk Institute and author of The Circadian Code. He is a frequent speaker in international conferences on metabolism, exercise and chronic diseases.

Dr. Panda's research focuses on how circadian clocks regulate behaviour, physiology, and metabolism.

His discovery of how a blue light sensor in our eyes affect our sleep-wake cycle, depression, and alertness is leading a new revolution in managing light to improve health. Dr. Panda recently discovered that maintaining a daily feeding-fasting cycle – popularly known as time-restricted eating (TRE) – can prevent and reverse many chronic diseases and increase lifespan.

In this episode, we discuss:

How you wake up is the most important part of your day
Getting natural daylight in the morning
The light-dark cycle trains our brain clock
Melanopsin is sensitive to blue light (aka junk light at night)
It takes 2-3 hours to build up your melatonin
Simple solutions to manage light throughout your home
Make sure to get 1-2 hours of bright light every day
Mental health is linked to your sleep-wake cycle
Optimal sleep amounts for all ages (babies to adults)
Time-restricted eating (TRE) = eating during an 8-12 hour window
Every cell in our body has its own clock
Fasting makes your organs function better
Why you should stop eating 2-3 hours before you sleep
Finding the right TRE schedule for you
Stop snacking to help burn fat
Does coffee impact time-restricted eating?
Dr. Panda's personal experience with TRE
How to best manage shift work & your eating schedule
The Circadian Code in men vs. women
The perfect circadian day

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Podcast Episode Details

Dr. Satchin Panda - Time-Restricted Eating (TRE) & Managing Your Light Exposure