The Daily "ECHO"

The Daily Echo: Dr. Satchin Panda with Andrew Huberman on Intermittent Fasting: April 14, 2023

April 14, 2023

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. #HubermanLab#IntermittentFasting Thank you to our sponsors AG1 (Athletic Greens): HVMN: Eight Sleep: Thesis: Momentous: InsideTracker: Social & Website Instagram: Twitter: Facebook: LinkedIn:… Website: Newsletter: Dr. Satchin Panda Salk Institute:… Panda Lab: Publications: Support Dr. Panda’s Research: Twitter: Instagram: Other Resources My Circadian Clock app: Ontime Health app: Articles Revival of light signalling in the postmortem mouse and human retina: Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice: Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial: Embers of society: Firelight talk among the Ju/’hoansi Bushmen: Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend: Feasibility of time-restricted eating and impacts on cardiometabolic health in 24-h shift workers: The Healthy Heroes randomized control trial: Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community: Daily Eating Patterns and Their Impact on Health and Disease: Books The Circadian Code: The Circadian Diabetes Code: Timestamps 00:00:00 Dr. Satchin Panda 00:03:02 Sponsors: HVMN, Eight Sleep, Thesis, Momentous 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 00:32:49 Sponsor: AG1 (Athletic Greens) 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 01:15:07 Sponsor: InsideTracker 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

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