Satchin Panda is a professor in the Regulatory Biology Laboratory—aka Panda Lab—at the Salk Institute for Biological Studies in La Jolla, California. His research concerns understanding the molecular mechanism of the biological clock and the part it plays in overall health, as detailed in his book The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight.
What you'll learn from this episode:
Dr. Panda's research supports what intermittent fasting proponents have been saying for years: when we eat may be every bit as important to our well-being as what we eat.
The negative effects on our health we risk by not sleeping enough, and how we can live a lifestyle that supports ideal, genetically governed circadian rhythms for optimal wellness.
The practical implications of time-restricted feeding and why it may be smarter to skew your feeding window earlier in the day.
What could explain a recent food hangover I had recently the morning after consuming a late meal.
The potential benefits of exercising at a moderate intensity before eating in the morning.
And much more!
Resources from this episode:
by S. Panda et al., Science
Simulated Night Shift Work Induces Circadian Misalignment of the Human Peripheral Blood Mononuclear Cell Transcriptome by Laura Kervezee et al., Proceedings of the National Academy of Sciences
The Emerging Roles of Melanopsin in Behavioral Adaptation to Light by Megumi Hatori and Satchidananda Panda, Trends in Molecular Medicine
Q&A: Why Is Blue Light before Bedtime Bad for Sleep? by Jessica Schmerler, Scientific American
Fasting, Circadian Rhythms, and Time Restricted Feeding in Healthy Lifespan by Valter D. Longo and Satchidananda Panda, Cell Metabolism
A 12-Hour Window for a Healthy Weight by Gretchen Reynolds, The New York Times Magazine
National Sleep Foundation's Updated Sleep Duration Recommendations: Final Report by Max Hirshkowitz et al., Sleep Health
Meal Timing by Rebecca Shern, Minimal Wellness
High Carbohydrate Diets and Alzheimer’s Disease by Samuel T. Henderson, Medical Hypotheses
7 Ways a Keto Diet Is Perfect for Menopause by Anna Cabeca, Dr. Axe
Exercise Before Breakfast 'is Better than after a Meal,' Finds Study by Hilary Duncanson, The Independent
How to Break Your Daily Caffeine Habit and Use Coffee Strategically by Kevin Purdy, Fast Company
Circadian Variation in Gastric Vagal Afferent Mechanosensitivity by Amanda J. Page et al., Journal of Neuroscience
Ghrelin: Much More than a Hunger Hormone by Geetali Pradhan et al., Current Opinion in Clinical Nutrition & Metabolic Care
LEAP2 Is an Endogenous Antagonist of the Ghrelin Receptor by Xuecai Ge at al., Cell Metabolism
The Role of Leptin and Ghrelin in the Regulation of Food Intake and Body Weight in Humans: A Review by MD Klok et al., Obesity Reviews
Time-Restricted Feeding Study Shows Promise in Helping People Shed Body Fat by Adam Pope, University of Alabama at Birmingham News
The Case for a Breakfast Feast by Roni Caryn Rabin, The New York Times
Effects of Caffeine on the Human Circadian Clock in Vivo and in Vitro by Kenneth P. Wright Jr. et al., Science Translational Medicine
NFL Teams Play Better at Night, Study Suggests, Because Of Circadian Rhythms by Ben Renner, StudyFinds
Seasonal Variations in Serum Vitamin D According to Age and Sex by Behzad Heidari and Maryam Beygom Haji Mirghassemi, Caspian Journal of Internal Medicine
Another Case Against the Midnight Snack, Salk News
Frequent Extreme Cold Exposure and Brown Fat and Cold-Induced Thermogenesis: A Study in a Monozygotic Twin by Maarten J. Vosselman et al., PLOS One
Cold Exposure as a Potential Therapy for Type 2 Diabetes, Medical News Bulletin
Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.
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