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

<p>Dr. Satchin Panda (IG: <a href= "https://www.instagram.com/satchin.panda/" target="_blank" rel= "noopener noreferrer">@satchin.panda</a>) is a professor at the Salk Institute and author of <a href="https://geni.us/6Hh3s5" target="_blank" rel="noopener noreferrer">The Circadian Code</a>. He is a frequent speaker in international conferences on metabolism, exercise and chronic diseases.</p> <p>Dr. Panda's research focuses on how circadian clocks regulate behaviour, physiology, and metabolism.</p> <p>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.</p> <p><strong>In this episode, we discuss:</strong></p> <ul> <li>How you wake up is the most important part of your day</li> <li>Getting natural daylight in the morning</li> <li>The light-dark cycle trains our brain clock</li> <li>Melanopsin is sensitive to blue light (aka junk light at night)</li> <li>It takes 2-3 hours to build up your melatonin</li> <li>Simple solutions to manage light throughout your home</li> <li>Make sure to get 1-2 hours of bright light every day</li> <li>Mental health is linked to your sleep-wake cycle</li> <li>Optimal sleep amounts for all ages (babies to adults)</li> <li>Time-restricted eating (TRE) = eating during an 8-12 hour window</li> <li>Every cell in our body has its own clock</li> <li>Fasting makes your organs function better</li> <li>Why you should stop eating 2-3 hours before you sleep</li> <li>Finding the right TRE schedule for you</li> <li>Stop snacking to help burn fat</li> <li>Does coffee impact time-restricted eating?</li> <li>Dr. Panda’s personal experience with TRE</li> <li>How to best manage shift work & your eating schedule</li> <li>The Circadian Code in men vs. women</li> <li>The perfect circadian day</li>