Dr. Satchin Panda, PhD. is a professor and researcher at the Salk Institute for Biological Studies, and a founding executive member of the Center for Circadian Biology at the University of California, San Diego. He is widely recognized as one of the world's leading experts on circadian rhythms and has been publishing revolutionary research with a current focus on the benefits of time-restricted eating. He is also the author of The Circadian Code, a guide for optimizing health and reversing disease by living in alignment with the body's internal clock.

Dr. Panda is with Dr. Tommy Wood on the podcast today, talking about the evidence that points to the dramatic impact of meal timing and light exposure on health. They discuss the high risk of chronic disease that comes with circadian mismatch and share the most important steps you can take to mitigate the damage associated with living in a world that never sleeps.

In the introduction, I mention a survey. You can answer the questions (and get a little more detail about the program with Simon Marshall) at this link:

→ http://survey.nbt.ai ←

Here's the outline of this interview with Satchin Panda:

[00:00:37] Book: The Circadian Code, by Satchin Panda.

[00:03:25] Professor at the Salk Institute for Biological Studies.

[00:06:56] Joe Bass, MD, PhD.

[00:07:05] Study: Kohsaka, Akira, et al. "High-fat diet disrupts behavioral and molecular circadian rhythms in mice." Cell metabolism 6.5 (2007): 414-421.

[00:07:47] Study: Gill, Shubhroz, et al. "Time-restricted feeding attenuates age-related cardiac decline in Drosophila." Science 347.6227 (2015): 1265-1269.

[00:10:08] Christopher Vollmers, Assistant Professor at UC Santa Cruz.

[00:10:53] Different Time Restricted Feeding (TRF) windows; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.

[00:13:29] myCircadianClock; Study: Gill, Shubhroz, and Satchidananda Panda. "A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits." Cell metabolism 22.5 (2015): 789-798.

[00:17:55] Endurance athletes.

[00:19:10] Improved athletic performance; Study: Chaix, Amandine, et al. "Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges." Cell metabolism 20.6 (2014): 991-1005.

[00:20:32] Ketone production.

[00:23:13] High fat diet leads to increased ketone production, improved endurance.

[00:24:24] Meal timing.

[00:26:52] Consistency is important.

[00:29:53] Supplements and coffee.

[00:32:05] Kenneth Wright, Jr.; Night owls and morning larks Study: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558.

[00:34:05] Michael Herf; f.lux.

[00:35:24] Biphasic sleep; arousal threshold.

[00:39:46] Exposure to light.

[00:40:33] Effect of light on skin; Study: Lindblom, Niki, et al. "Bright light exposure of a large skin area does not affect melatonin or bilirubin levels in humans." Biological psychiatry 48.11 (2000): 1098-1104.

[00:41:02] Improving sleep.

[00:41:22] Naps.

[00:42:52] Night workers and swing shifts.

[00:43:20] Studying firefighters.

[00:43:28] Food timing effective for resetting circadian clock; Study: Oike, Hideaki, et al. "Time-fixed feeding prevents obesity induced by chronic advances of light/dark cycles in mouse models of jet-lag/shift work." Biochemical and biophysical research communications 465.3 (2015): 556-561.

[00:45:09] Traveling through time zones.

[00:47:47] Timing of physical activity.

[00:49:00] Email apnea.

[00:50:00] Meal timing for prevention of cancer; Study: Kogevinas, Manolis, et al. "Effect of mistimed eating patterns on breast and prostate cancer risk (MCC‐Spain Study)." International journal of cancer (2018). More from the MCC Research Team.

[00:50:34] Effect of nightly fasting on breast cancer; Study: Marinac, Catherine R., et al. "Prolonged nightly fasting and breast cancer prognosis." JAMA oncology 2.8 (2016): 1049-1055.

[00:50:52] Night shift work increases women's risk of cancer: Yuan, Xia, et al. "Night shift work increases the risks of multiple primary cancers in women: a systematic review and meta-analysis of 61 articles." Cancer Epidemiology and Prevention Biomarkers 27.1 (2018): 25-40.

[00:51:03] Optimal timing of drugs; studies: Lévi, Francis, et al. "Implications of circadian clocks for the rhythmic delivery of cancer therapeutics." Advanced drug delivery reviews 59.9-10 (2007): 1015-1035; and Lauriola, Mattia, et al. "Diurnal suppression of EGFR signalling by glucocorticoids and implications for tumour progression and treatment." Nature communications 5 (2014): 5073.

[00:52:14] Lifestyle: what, when and how much we eat, sleep, and move.

[00:53:40] Book: The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight, by Valter Longo, PhD.

[00:55:43] Architecture Study: Dance, Amber. "Science and Culture: The brain within buildings." Proceedings of the National Academy of Sciences 114.5 (2017): 785-787.

[00:56:44] Benefits of daylight in architecture; Study: Boubekri, Mohamed, et al. "Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study." Journal of clinical sleep medicine 10.06 (2014): 603-611; and Daylighting Facts & Figures.

[00:59:29] 30 minutes of bright light in the morning.

[01:00:51] Recommendations: 8 hours sleep, wait to eat breakfast, eat within 10 hours; 30 minutes of bright light, dim light/no food 3 hours before bed.

[01:01:46] mycircadianclock.org; myLuxRecorder app.