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How to Sleep Better, Boost Gut Health and Get More Energy with Professor Satchin Panda

by Dr. Rangan Chatterjee   /  October 26, 2022

CAUTION: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.

Ten years ago, this week’s guest published a seminal paper on time-restricted feeding (TRF) and it’s safe to say that this research was hugely influential in kick-starting a global health phenomenon, now widely known as intermittent fasting. Professor Satchin Panda is a leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.

Over the years, Satchin’s work has had a significant influence on the way I practise medicine and I’m delighted to welcome him back onto the podcast today for our second conversation so that he can update us on where we are with our understanding of this topic today.

Research has shown that around 50 percent of us currently spread our meals and snacks across 15 or more hours of the day. But Satchin’s research suggests that 10 hours may well be the optimum window for eating for many of us. Having periods of time in every 24 hours where we are not eating is essential for repairing, resetting and rejuvenating all of our organs and tissues – and ultimately releasing anti-inflammatory signalling molecules that strengthen our immune system.

In this conversation, we cover the multiple benefits that people can experience when they compress their eating window. People sleep better, their digestion improves and their energy increases – and this positive feedback loop motivates them to stick to the routine. Further proven benefits over time include weight loss, improved gut health and kidney function – not to mention some incredible results when it comes to reducing pre-diabetes and type 2 diabetes symptoms.

If you have listened to this show for a while, you will know that food, while important, is not all that counts when it comes to optimising our daily circadian rhythms. Satchin talks about the other simple lifestyle factors that are hugely important. He also shares some great advice on jet lag, shift work, ‘social hangovers’ and the optimum time for naps and exercise.

It’s no exaggeration to say that Satchin’s work has revolutionised our understanding of health and wellbeing and it was a huge honour to speak to him again. I hope you enjoy listening.

Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*

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Watch the video version of this interview – click below.

Connect with Satchin:

Twitter     Instagram

My Circadian Clock App

Satchin’s books:

The Circadian Code: Lose weight, supercharge your energy and sleep well every night

The Circadian Diabetes Code: Discover the right time to eat, sleep and exercise to prevent and reverse prediabetes and type 2 diabetes

Related Feel Better Live More Episodes:

#236 Why This Cardiologist Recommends Fasting with Dr Pradip Jamnadas

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*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

†Disclosure: All books marked with a † are hyperlinked to an affiliate program. We take part in Amazon’s affiliate advertising program designed to provide a way for us to earn fees by linking to Amazon’s website. You are not charged any extra by using these links to purchase books.

Dr. Rangan Chatterjee MbChB, BSc (Hons), MRCP, MRCGP