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How to Improve your Circadian Rhythm | Satchin Panda PhD

Episode 64, duration 2 hr 01 mins
Episode 64

How to Improve your Circadian Rhythm | Satchin Panda PhD

Satchidananda (Satchin) Panda, PhD is a Professor at the Salk Institute in California, where his research focuses on the circadian regulation of behavior, physiology and metabolism in model organisms and in humans. Dr. Panda discovered a blue-light sensing cell type in the retina entrains our master circadian clock, affects mood, and regulates the production of the sleep hormone melatonin. Recently, he discovered that maintaining a daily feeding-fasting cycle – popularly known as time-restricted feeding (TRF) – can prevent and reverse metabolic diseases. Based on a feasibility study in humans, his lab is currently carrying out a smartphone-based study to assess the extent of circadian disruption among adults. Dr. Panda has received the Julie Martin Mid-Career Award in Aging Research, Dana Foundation Award in Brain and Immune System Imaging, and was a Pew Scholar in the Biomedical Sciences.


In this episode we discuss:
– How does light affect your biology and physiology?
– The surprising connection between circadian rhythm and women’s fertility.
– Does it matter what time you eat food?
– When is the best time to exercise.

00:00:00 Introduction

00:02:43 Sleep Deprivation and Light Pollution

00:08:37 Lighting in Babies’ Care

00:13:31 Circadian Rhythms in the Brain

00:23:51 Light Induced Migraines

00:26:38 Do Phytonutrients Affect the Eyes?

00:30:02 Does Sleep Get Worse as You Age?

00:37:50 Does Shift Work Cause Cancer?

00:41:14 Circadian Disruption Affects Teenagers

00:47:53 Influence on Menstrual Cycles

00:54:00 Biomarkers to Indicate Sleep Disruption

01:02:33 How Chronomedicine Can Help

01:10:16 Major Influences on Circadian Rhythms

01:11:13 Does Circadian Rhythm Affect Skeletal Muscle?

01:18:45 Optimal Time for Exercising

01:29:35 When You Should Eat and Sleep

01:34:44 Melatonin Supplementation

01:41:23 Sleep and Nutrition

01:50:43 The Future of the Science

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