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 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: https://twitter.com/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/ –