The Proof with Simon Hill

6 lifestyle habits that will improve your health | Satchin Panda, PhD

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Episode #283. Have you ever thought about how you can improve your health and well-being by aligning with your internal clocks? Join me as I sit down with circadian biology expert Dr Satchin Panda to learn his six essential tips for nurturing our circadian rhythm.


Specifically, we discuss:

  • Introduction (00:00)
  • The Importance of Sleep Optimisation (03:18)
  • Factors Influencing Sleep: Genes vs Daily Behaviours (11:53)
  • The Relationship Between Caffeine and Sleep (16:27)
  • Melatonin: Understanding Suppressors, Dosage, and Supplementation (21:15)
  • Is It Possible to Compensate for Lost Sleep? (34:03)
  • The Link Between Sleep Deprivation and Body Fat Accumulation (36:25)
  • Should We Eat Immediately After Waking Up? (43:10)
  • Time-Restricted Eating and Its Impact on Circadian Rhythms (48:32)
  • Timing Your Meals: When Should You Consume Most of Your Daily Calories? (59:43)
  • Time-Restricted Eating and Its Effect on Mitochondrial Function (1:04:50)
  • Gender Differences: How Time-Restricted Eating Affects Health Outcomes in Men vs Women (1:11:04)
  • The Ideal Amount of Daylight Exposure for Optimal Health (1:17:57)
  • Determining the Best Time of Day to Exercise (1:28:57)
  • Preparing for Bed: The Importance of Avoiding Food and Bright Lights Two Hours Before Sleep (1:35:23)
  • Prioritising Lifestyle Habits: Which One Reigns Supreme? (1:40:55)
  • Conclusion (1:45:56)


    • Enjoy, friends.

    Simon


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    Simon Hill, MSc, BSc (Hons)

    Creator of theproof.com and host of The Proof with Simon Hill

    Author of The Proof is in the Plants

    Watch the episodes on YouTube or listen on Apple/Spotify

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    Nourish your gut with my Plant-Based Ferments Guide

    Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

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