Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda

In this episode, my guest is Satchin Panda, PhD, professor and the
director of the Regulatory Biology Laboratories at the Salk
Institute for Biological Studies. We discuss his lab’s discovery
that “time-restricted eating” (TRE) aka intermittent fasting, is
beneficial effects for metabolic health and longevity. Dr. Panda
explains how TRE, and also longer fasts, can positively impact
obesity, diabetes, cardiovascular health, age-related chronic
diseases, and improve mood and cognitive performance. He also
describes how the timing of eating, light exposure and exercise
that ~50% of all people engage in, negatively impacts their health
and explains how specific simple adjustments to these can
positively shift their subjective feelings of health and biomarkers
of cardiovascular function, glucose regulation and metabolism. We
discuss how our circadian behaviors, which include our patterns of
eating, sleeping and socializing, have an enormous impact on our
biology, mood and health and how by simply confining our calorie
consumption to a semi-regular daily window, can positively impact
our physical health, mental health and longevity. For the full show
notes, visit hubermanlab.com. Thank you to our sponsors AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr.
Satchin Panda (00:03:18) Sponsor: LMNT (00:07:24) Time-Restricted
Eating (TRE), Calorie Restriction (CR) & Health (00:14:38)
Mealtimes & Circadian Clock (00:21:34) Circadian Rhythm, Meal
Anticipation, Digestion (00:25:28) Breaking a Fast, Burning Fat
(00:28:45) Sponsor: AG1 (00:34:04) CR, Time Restricted Eating,
Circadian Rhythm & Longevity (00:47:20) Gender, Hormones &
CR; Relative Energy Deficient in Sports (REDS) (00:52:40) Physical
Activity, Nutrition & Feeding Window (00:59:04) Nutrition
Timing, Quality & Quantity; Low- Carbohydrate Diet (01:03:00)
Caffeine, Nighttime Socialization, Fire, Breakfast (01:16:20)
Circadian Rhythm, “Night Owls” & Genetics (01:26:37) Morning
vs. Nighttime Discussions, “Me Time” (01:30:08) Light Sensitivity
& “Night Owls”; Puberty, Melatonin (01:36:05) Shift Workers,
Health & Disease (01:45:43) Artificial Lights, Young Adults
& Sleep, Metabolic Dysfunction (01:50:59) Firefighters, Sleep
& TRE; Cardiovascular Health, Blood Glucose (02:05:18) Shift
Workers & Sleep; Alcohol & Caffeine (02:09:15) 12- Hour
Feeding Window for Adults & Children, Sleep (02:22:10) Meal
Timing (02:25:20) “Complete Fast”, Longer Fasts, Physical Health
& Mental Health (02:28:12) “Fat Fasting”, Blood Glucose &
Insulin (02:31:57) Fasting, Metformin, Rapamycin & Longevity;
Human Applicability? (02:39:14) Circadian Rhythm & Metabolism
(02:41:36) Ontime Health App, Circadian Clock App (02:46:17)
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback,
Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer Learn more about your ad choices. Visit
megaphone.fm/adchoices