What is our circadian rhythm and how does it impact our health? What time should we eat, exercise, and sleep? How does caffeine impact our circadian rhythm? What time of day does the brain work best? How does traveling impact our circadian rhythm? How are age and circadian rhythms connected? What are the five tips that can help us improve our circadian rhythm? How does the ICU impact circadian rhythms? 

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Dr. Satchin Panda is a professor at The Salk Institute and author of the book The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight. He joins us to discuss circadian rhythm, what time we should eat, exercise, work, and sleep, how age impacts circadian rhythms, and more. 

“Circadian rhythm is essentially the master plan that is already written into our DNA in every cell and if we follow this timetable then we can live a few years longer.” 

“We are designed to eat more carbohydrates in the first half of the day, not in the second half of our day or late into the night.”

“Our bodies are programmed with this timetable and we just have to follow it.”  

“For people who are trying to control their blood pressure, who are trying to control their blood sugar with exercise, afternoon exercise tends to be more effective in reducing blood pressure and also controlling blood glucose much better than the identical exercise done in the morning.”

“Caffeine has a huge impact on sleep.”

“As we age, our circadian rhythm dampens; so that means our body actually doesn’t have the right timing cue for when to do what.”

“Try to go to bed at a habitual, fixed time and then stay in bed for at least 8 hours because when you stay in bed for 8 hours then you get at least 7 hours of restorative sleep.” 

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