Fix your body clock to improve long term health with Prof. Satchin Panda

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease.

In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice.

Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.

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Timecodes:

00:00Introduction

01:00Quickfire questions

03:02What are circadian rhythms?

03:48How do we know about circadian rhythms?

04:44Are all body parts on a 24 hour clock?

06:40How the body enters sleep mode

09:25What happens during sleep?

12:08Why you’re not sleeping enough

13:30The surprising impact of daylight savings time

17:00Circadian rhythms aren’t just about light

19:55The dangers of shift work

21:20Should you go to bed at sunset?

25:40Why should stop snacking at night

26:10Satchin’s famous mice study

33:00The best eating window for health

37:27Does intermittent fasting promote better food choices?

40:40Should you drink black coffee when you wake up?

Satchin’s books:

• The Circadian Code
• The Circadian Diabetes Code

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Studies referenced in today’s episode:

• Effectsof 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy Longevity
• Neuronalreprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience
• Learningfrom circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer
• TheUntapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato

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Episode transcripts are available here.