Dr. Satchin Panda (IG: @satchin.panda) is a professor at the Salk Institute and author of The Circadian Code. He is a frequent speaker in international conferences on metabolism, exercise and chronic diseases.

Dr. Panda's research focuses on how circadian clocks regulate behaviour, physiology, and metabolism.

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.

In this episode, we discuss:

• How you wake up is the most important part of your day
• Getting natural daylight in the morning
• The light-dark cycle trains our brain clock
• Melanopsin is sensitive to blue light (aka junk light at night)
• It takes 2-3 hours to build up your melatonin
• Simple solutions to manage light throughout your home
• Make sure to get 1-2 hours of bright light every day
• Mental health is linked to your sleep-wake cycle
• Optimal sleep amounts for all ages (babies to adults)
• Time-restricted eating (TRE) = eating during an 8-12 hour window
• Every cell in our body has its own clock
• Fasting makes your organs function better
• Why you should stop eating 2-3 hours before you sleep
• Finding the right TRE schedule for you
• Stop snacking to help burn fat
• Does coffee impact time-restricted eating?
• Dr. Panda’s personal experience with TRE
• How to best manage shift work & your eating schedule
• The Circadian Code in men vs. women
• The perfect circadian day

Show sponsors:

BLUblox <== 15% off the world's most advanced blue light glasses

Joovv <== purchase a Joovv device using our link and receive a free gift

Organifi <== 20% off all Organifi products

Sleep On Latex <== All mattresses ship same day and can be returned for free within 100 days

Related links:

Dr. Satchin Panda - The Circadian Code (book)

Dr. Satchin Panda's Lab

Follow Dr. Satchin Panda on Twitter and Instagram

My Circadian Clock (website)

Related episodes:

348: Andy Mant – How Light Impacts Your Health

339: Scott Nelson – The Joovv Origin Story, Light Therapy, Seasonal Affective Disorder (SAD)

345: Max Lugavere – The Genius Life, Minimizing Noise Pollution, Supplementing With Collagen

332: Dr. David Perlmutter – Brain Wash, Prioritizing Meditation, The T.I.M.E. Tool

233: Aubrey Marcus – Own The Day, Own Your Life • Get Weird With Lunch • Start With The Hardest Thing First

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