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Mar 13, 2023

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.
Podcast Guest: Dr. Satchin Panda

Revival of light signalling in the postmortem mouse and human retina

Death is defined as the irreversible cessation of circulatory, respiratory or brain activity. Many peripheral human organs can be transplanted from deceased donors using protocols to optimize viability. However, tissues from the central nervous system rapidly lose viability after circulation ceases1,2, impeding their potential for transplantation.

Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome

Overconsumption of carbohydrate-rich food combined with adverse eating patterns contributes to the increasing incidence of metabolic syndrome (MetS) in China.

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Satchidananda Panda, PhD - Salk Institute for Biological Studies

Like most people, you probably wake up, get hungry for meals and doze off in bed at about the same time every day. If you've ever experienced jet lag or pulled an all-nighter, you know that this schedule can easily be thrown off-kilter.

Panda Lab

We study the molecular bases of circadian timekeeping mechanism in mammals. We intend to understand the mechanism of light perception by specialized light sensitive ganglion cells of the retina which photo-entrain the master circadian oscillator resident in the hypothalamic SCN.


A new type of app that helps you understand your body's rhythms while contributing to research.
Current Biology

Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend

Late sleep timing is associated with health problems. Stothard et al. show that the human circadian clock is timed later in modern society, especially after the weekend, compared to natural light-dark cycles.
PubMed Central (PMC)

Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community

Access to electric light might have shifted the ancestral timing and duration of human sleep. To test this hypothesis, we studied two communities of the historically hunter-gatherer indigenous Toba/Qom in the Argentinean Chaco.

Ontime Health

Timing our food, sleep, exercise and light is key to health and longevity.

Dr. Satchin Panda on Twitter

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Daily Eating Patterns and Their Impact on Health and Disease

Cyclical expression of cell-autonomous circadian clock components and key metabolic regulators coordinate often discordant and distant cellular processes for efficient metabolism.

The Circadian Diabetes Code

Changing when you eat, sleep and exercise can help you to treat, manage - and even reverse - type 2 diabetes and prediabetes.
Huberman Lab

Official Episode Page

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