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

[@jopo7996]

I think I'll watch half of this, wait 16 hours and then watch the rest. There's a lot to digest.

[@hubermanlab]

Ha! Good one.

[@a_l_e_k_sandra]

Hahaha great one!

[@svetlioramos3345]

Pun intended

[@thatmombielife]

So funny

[@Jahefe13]

The only way to digest this much knowledge!

[@marlenewatkins1467]

Almost 2 years ago I was 80 pounds overweight with uncontrolled hypertension with kidney disease and absolutely no energy to meet my daily needs. I was also taking a boatload of medications. I started watching Andrew Huberman's video' and started walking one hour per day. Then I was motivated to give up all processed foods and eat during a 6-hour window per day. Today I am 80 pounds lighter, no more hypertension with my kidney disease is in remission. I am off all medications, and I feel 20 years younger. 2 weeks ago, I landed my dream job, and my confidence is at an all-time high. NOT BAD for a 68-year-old woman.....Thank you so much Dr. Huberman.

[@reece_harding]

❤

[@danclark2013]

Great job! Keep it up!

[@roadguide123]

Great work... keep it up

[@sunshinedayz7032]

That is fantastic! So happy for you!

[@pxp175]

That's what I'm talking about.

[@BurnBaby-tw1kb]

I would love a skincare episode. Sunscreen, red light, collagen, retinol, etc. there are so many interesting topics and it relates to aging, which is a common topic in the podcast.

[@verysophia]

Yes!

[@judesterzed]

Haha Huberman doesn't wear sunscreen so there's that 😂

[@BurnBaby-tw1kb]

@@judesterzed I've heard some of his comments on it and of course I disagree that forgoing sunscreen is a good approach. I will not go without (Korean) sunscreen. That being said, I would love to hear the science behind it, like recommendations on physical vs chemical sunscreen for instance.

[@judesterzed]

@@BurnBaby-tw1kb look up the lab muffin and Dr dray. They're both very knowledgeable when it comes to skin health

[@dnajournal4321]

If retinols increase skin turnover, shouldn't it accelerate aging long term? Answer me Dr Huberman!

[@tarandhesi3450]

I'm addicted to the Huberman podcasts....Netflix and Prime does not even come close anymore😂.... great content Andrew, keep up the good work and great guests. I and the world are learning so much from you....we are blessed this content is free and shouldn't take it for granted 🙏

[@someshchandran4470]

I still can’t believe this channel is free. Thank you Mr. Andrew

[@7hills812]

In Sanskrit in ancient India, there is a saying ‘Lankhanam Parama Aushadham.” Translates to “Fasting is the best medicine.”

[@roja60551993]

Key takeaways: 1. Caloric restriction improves Longevity. Couple it with TRE (Time restricted eating) during the Active daytime, it increases it by 35% more. 2. 12 hour eating window is optimal to target. This will ensure to avoid REDS( Relative energy deficit in sports), prevent bone mass decline, depression and loss of menses in females. Begin with 8-10 hours eating window for starters and extend to 12 hours if physically active. 3. Even the healthiest food if eaten outside the recommend eating window is considered unhealthy. 4. Drinking coffee on an empty stomach can aggravate Acid reflux and cause anxiety in some.

[@1NewYorkBestseller]

Thank you 😂

[@Crepitom]

*in mice

[@marilember]

thanks very much for the summary!

[@nakedwarrior3726]

drinking coffee while eating can inhibit iron absorption

[@kamanashisroy]

May be those bone fracture has something to do with coffee consumption . " caffeine at high doses can increase anxiety, insomnia, calcium loss and possibly the risk of fractures."

[@Type1Drew]

As a type 1 diabetic, this man has single handedly helped my journey of becoming the healthiest I can possibly be. He has my utmost respect for giving people free access to such vast, great knowledge on almost any health topic. So speaking for myself and countless others, thank you Dr. Huberman :)

[@diegoleiva7242]

Hi Drew, my wife has T1D as well. Could you please share some quick pointers on the key points that have helped you improve your health? So that I could start from there and hopefully give my wife a heads-up on what to do. Thank you and I hope you enjoy many decades of excellent health and wellbeing.

[@joschjosch8859]

​@@diegoleiva7242 see the work of Dr Alan goldhammer.

[@Type1Drew]

@@diegoleiva7242 Biggest things, in my opinion, are: Establishing a consistent workout schedule that fits your weekly timeline that she is realistically able to perform (don't overwork the body right at the start) Devise a meal plan that consists of mainly protein while minimizing carb intake, but it's important she finds what works best for her while also not making life miserable eating bland foods Physical activity is very important, so just walks around the neighborhood, do some yard work, anything that gets the blood pumping and the body to burn blood sugar. Patience and consistency. T1D is a very aggravating disease and you can't get frustrated when blood sugars are unstable even though you are trying your best. Best thing to do is just keep working at it, learning, and figuring out what your body needs to feel its best. I hope that helps:) P.S. I will be making youtube videos regarding T1D very soon, I've found not many people are aware of the effects of the disease, as well as the people with it are sometimes confused on what they can do to help fight the effects as well. Hopefully I can reach a larger audience than just your wife haha!

[@Type1Drew]

@@joschjosch8859 I'll have to look into him too!

[@sheilatorio6811]

Wow Type 1! Amazing! I’m prediabetic. Found Dr. Panda about 5 years ago and have been doing TRE consistently since. I believe it’s kept my A1c numbers under control and even my HBP numbers! Weirdly, I feel like my biological aging slowed too.

[@SeanFaherty-y9d]

Wanted to reach out to Dr. Huberman about a patient case using light exposure. Not sure how to send case for he and his crew to review, but very cool outcome using light exposure techniques to impact circadian rhythm and sleep cycle in patient with acquired cortical blindness. Patient and family are happy with results and I wanted to express my gratitude. I implemented the protocol after I listened and learned the role of these cool light sensitive retinal cells and suprachiasmatic nucleus in the circadian cycle. Thanks again, Dr. Faherty

[@stevehandy-ck2vd]

Thanks Andrew, great stuff. I listen to all your podcasts, shows and talks with other guests. Awesome info. As always.

[@globalergoguy]

Dr. Huberman's recommendation of Dr. Panda's book was life changing for me. Circadian Science was the missing link in my approach to Lifestyle Medicine. With the aid of morning Yerba Mate' for appetite suppression (suppressing ghrelin), Time Restricted Feeding allowed me to *effortlessly* drop 25 unwanted / unneeded pounds. Now, my BMI is 24.7 (top of 'normal') while my body fat %'age is @ 14%. These men are invaluable. As someone who followed Andrew Weil MD over decades, Andrew Huberman PhD brings 21 century knowledge to this foundation.

[@fayekalantzis4523]

You're such a smooth talker

[@nolanporters]

May I ask what length of feeding window you utilize?

[@fayekalantzis4523]

@@nolanporters youll have to connect with Matt Jeff When I fast it's either one meal per day every second day or I'll go without food for 5-7 days with vitamins Had fog brain for the entire duration I was a walking zombie

[@globalergoguy]

Certainly, @@nolanporters - it varies between 16:8 and 18:6 - depending on the workday, etc. Let me also offer that yerba mate' makes the whole experience quite easy. It's suppression of ghrelin and GLP-1 makes appetite almost non-existent - all morning long. Hope this helps.

[@colinmacdonald8738]

You are a very special person to me. I’m 82 and have watched this episode twice. Very few people can hold my attention twice but you have thanks CMAC82

[@Iza66]

You have no idea how important are those kind of conversations with that high quality.

[@Hitmaker649]

I’m literally rooting for the day when the young generations will see on social media only this types of content , getting little by little less ignorant in matter of human condition and life in general… I would have liked to have access at so much informations when I was a kid , knowing so much from all this passionate professors… ❤ You and Fridman doing a wonderful free work for the entire planet,thank you again 🙏

[@brendanbruce7123]

I can assure you there are plenty of young people including my self enjoying and implementing this educational information in their lives.

[@GiacomoSorbi]

Pretty sure you are NOT "literally rooting" 🤔

[@cameliamolina3214]

Exactly what I was thinking as I was watching this video.

[@jmass4207]

The Algo is going to dripfeed people what they want to see.

[@robertdosson4637]

20 y.o., I believe this is a very easily “digestible” information)

[@TaylorOwen]

The fact that this particular episode was released on the Monday following day light savings is absolutely brilliant.

[@mihaiserban5746]

why?

[@rektl2036]

@@mihaiserban5746 22:30

[@verysophia]

The shift of being a "night owl" to "morning person" is absolutely real. Happened to me exact the same way. All my life I went to bed very late (2am) until starting med school and internship where I had to wake up at 4am, now 20 years later I am a morning person 100%.

[@lynchs2441]

They explained that there are no "night owls" nor "morning persons". It's just environment we created for ourselves ..

[@LouveniaMusic]

I need to get rid of my night owl tendencies. I just am so wired at night.

[@6Cougarfans]

@@LouveniaMusicwhat helped me be less wired at night is I stopped eating (esp sugary, carbs, or caffeine) after 5:30 pm or earlier if I can.

[@averyintelligence]

Night owls are usually night owls simply cos atleast one of their parents was a night owl. It's learnt behaviour. Almost every person I know that goes to sleep relatively early, also had both parents who went to bed early

[@chrismacfly6122]

Same

[@lynnjacinto-bq2mz]

Mr. Huberman : I find that your podcasts have made a change of understanding has given me a different way of thinking.

[@zia-ulislam7761]

Fantastic. The Islamic holy month of Ramadan is just a few days away now. Muslims dry fast between 12-18 hours a day for 30 consecutive days, so this episode will be an excellent guide on intermittent fasting. Thank you, Dr. Huberman.

[@aldeen9190]

I think that was reason for this timing

[@misskriss848]

I'm on a clean eating fast until Easter, while eating 20/4, and currently in the first day of a 3 dry fast.

[@thegalhorowitz]

muslim way of fasting is very harmful. Especially waking up at night to eat. And how the fast is broken. Most muslims dont break fast slowly with healthy foods… Back in the day they didnt have the foods we eat today .

[@aldeen9190]

@@thegalhorowitz Muslims are eating breakfast and dont eat till dusk only difference is that water is forbidden during day.

[@harryr9729]

I'm surprised it has taken this long to start to understand the benefits of fasting

[@CMS928]

I am from Turkey, living in the Netherlands, and travelling a lot, was wondering why breakfast culture is so different between countries and why it is so important and huge in TR… I learnt the coffee impact first time here and it brought me to the Turkish translation of breakfast, which is “kahvalti” that means “under coffee”. This is the first time I heard about the historical context and I am super fascinated🤩

[@brenoaps]

Here in Brazil we call breakfast café da manhã which translates to morning coffee

[@Karan_J_]

Important time stamps 12:35 🥘 *Intermittent fasting typically involves intentional calorie reduction for at least one or two days per week or a few days per month, aiming to confine energy intake within an 8 to 12-hour window.* 23:45 🌙 *Digestive system rhythms, including peristaltic functions, slow down at night, making late-night eating less conducive to proper digestion and potentially causing discomfort or "food hangovers" in the morning.* 24:26 🍽️ *Timing of healthy food intake matters; eating late at night can lead to feeling weighed down physically and cognitively the next morning.* 26:03 🥤 *Defining what breaks a fast varies by substance and quantity; small amounts of certain substances might transiently impact fasting states.* 27:37 🏃‍♂️ *Metabolic outcomes differ based on activity levels; the same meal can have varied metabolic impacts based on activity, i.e., eating after running a marathon versus eating after a sedentary day.* 32:19 🕒 *Time-restricted feeding's effect on longevity in mice shows variance based on feeding duration within a 24-hour cycle, impacting lifespan differently.* 43:19 🧬 *Predictive biomarkers for longevity weren't found in mouse studies, suggesting the need for further discovery or potential variation in response.* 46:22 🍽️ *In mice, an 8-12 hour eating window within caloric restriction appears to offer the best benefit for longevity, while smaller eating windows of 2 or 4 hours don'tshow additional benefits.* 47:17 🕒 *Inconclusive evidence exists for humans regarding the optimal eating window for longevity within caloric restriction; further research is required to determine the impact of eating duration on health outcomes.* 47:46 🍽️ *When attempting time-restricted eating, people tend to reduce their caloric intake inadvertently due to gut volume, which may lead to gastric distress and fatigue, especially in a single meal setting.* 49:21 🚴‍♀️ *Both male and female athletes can experience Red-S, affecting menstrual cycles in women and posing risks to bone health, leading to bone mass loss and increased vulnerability to fractures.* 51:27 🧠 *Red-S can disrupt the hypothalamus-pituitary-gonadal axis, potentially causing symptoms like depression, anxiety, and bipolar-like symptoms, posing a serious risk to mental health in athletes.* 54:53 🍽️ *A study comparing advice to eat within 12 hours versus usual eating patterns reported similar weight loss, indicating that improving nutrition quality alongside time-restricted eating may provide health benefits.* 56:27 🍎 *Reducing intake of unhealthy, ultra-processed foods (Nova 4) is advisable in addition to time-restricted eating, focusing on improving nutrition quality to complement fasting schedules.* 01:00:38 💡 *Timing of calorie consumption, in addition to quantity and quality, might be crucial for health benefits, with some evidence suggesting that combining carbohydrate restriction with time-restricted feeding could aid weight loss.* 01:04:06 ☕ *The history of coffee consumption highlights its origins as an evening social activity. Caffeine intake in the morning may impact mental health (anxiety) and gut health (acid reflux), emphasizing the importance of considering timing in consumption.* 01:12:29 ☕ *The culture of breakfast in Turkey might have been influenced by coffee consumption, acting as a buffer against gastric distress caused by caffeine, leading to the tradition of having food before drinking coffee.* 01:13:52 🍳 *Breakfast might not be a necessity on its own; historically, it served as a buffer against caffeine-induced acid reflux, a cultural phenomenon in some regions where coffee is consumed before food.* 01:14:35 ☕ *Delaying caffeine intake after waking allows natural signals like light exposure and adenosine to clear away, promoting better energy management than immediate stimulant consumption.* 01:20:27 🌌 *While people identify as "night owls" or "morning people," historical evidence suggests our internal clocks can adapt, challenging the notion that genetics fully determine our sleep patterns.* 01:25:10 🌞 *Light sensitivity might vary among individuals, affecting sleep schedules; a shift from artificial light to natural light during camping reset some individuals' sleep schedules for weeks.* 01:30:03 💡 *Some people's light sensitivity to artificial light at night may significantly affect their circadian clocks, while others are less affected, challenging the concept of "night owls" based solely on genetics.* 01:33:40 🛌 *Teenagers' sensitivity to light increases after puberty, impacting their ability to fall asleep earlier and potentially affecting their sleep patterns and wake-up times.* 01:34:24 🌙 *Bright light exposure in the evening suppresses melatonin levels, affecting sleep preparation. Melatonin, core body temperature, and heart rate changes disrupt restorative sleep after midnight due to sleep debt and circadian rhythm conflict.* 01:36:16 🚒 *Shift work involves staying awake for 2+ hours during habitual sleep time, impacting physiology and metabolism. It's prevalent among firefighters, nurses, doctors, and service industry workers.* 01:42:39 🌐 *Shift workers face exclusion from clinical trials, affecting medication and lifestyle interventions. Most trials focus on understanding issues faced by shift workers rather than improving their health directly.* 01:44:42 🛏️ *Sleeping with even faint light disruption can impact blood glucose levels negatively. Shift workers' disrupted schedules often lead to pre-diabetic blood glucose readings within a few nights.* 01:45:25 🌎 *Beyond traditional shift workers, people engaging in late-night activities like studying, tweeting, or watching movies may also experience a shift work-like impact on health, potentially affecting up to half of America.* 01:52:30 🚒 *Firefighters, often working 24-hour shifts, face significant health risks, such as a higher incidence of heart attacks, strokes, and cancer. Lifestyle interventions like time-restricted eating could benefit them.* 01:59:49 🥗 *A study with firefighters had half follow a Mediterranean diet and the other half eat within a 10-hour window daily.* 02:00:45 🚶‍♂️ *Firefighters began eating between 8 AM and 11 AM, ending their meals 10 hours later, showing consistency.* 02:02:10 🍔 *No significant weight change but improved LDL particle size observed in the time-restricted eating group.* 02:02:54 🩺 *Significant reduction in blood pressure observed among firefighters with high initial blood pressure following time-restricted eating.* 02:04:59 ☀️ *Consistent meal schedules akin to consistent sleep schedules could benefit shift workers or those with irregular routines.* 02:05:53 🏥 *Firefighters adapt differently to shift work, having opportunities for rest, different from other night-shift professions like nursing.* 02:07:44 🍷 *Time-restricted eating led to reduced alcohol intake among firefighters, an essential change for better health.* 02:20:39 🍽️ *Structuring meal intake within an 8 to 12-hour window can offer health benefits, encouraging better sleep patterns and productivity.* 02:22:16 🍽️ *Flexibility in meal skipping within the eating window might align with individual lifestyle rhythms, but consistent start and end times are crucial.* 02:23:26 🍽️ *Consistency in meal timing matters, as shifting breakfast or dinner times disrupts the body's circadian rhythm, possibly causing metabolic issues in the long term.* 02:25:34 🍽️ *Periodic fasting, including complete fasting or occasional 24-hour fasts, has shown health benefits, potentially impacting brain health and mental well-being.* 02:28:17 🍽️ *The strategy of fat fasting by consuming healthy fats to lower blood glucose and restrict eating times is still being researched for its overall health impact, particularly on metabolic and hormonal regulation.* 02:32:56 🍽️ *Discussions around metformin, berberine, and rapamycin relate to their potential in mimicking fasting states and affecting longevity, yet their optimal timing for effectiveness in humans remains unclear.* 02:37:31 🍽️ *The consideration of circadian rhythms in metabolism and the timing of intake of supplements like metformin may significantly impact their effectiveness, potentially affecting glucose regulation and other metabolic aspects.* 02:43:34 🕰️ *Dr. Satchin Panda emphasizes the importance of aligning circadian rhythms with daily habits, offering a new app called "On Time Health" focusing on timing components beyond fasting.* 02:45:38 🕰️ *Both Dr. Huberman and Dr. Panda acknowledge the need for accessible science communication, recognizing the fast-paced nature of scientific advancements and the role of podcasts in illuminating complex scientific concepts.* 02:46:06 🕰️ *Dr. Huberman expresses gratitude to Dr. Panda for being a guiding light in the field, discussing the importance of ongoing research and encouraging audience participation in podcast engagement and feedback.*

[@marilynkeuler1560]

This helped me digest the info! Thank you!

[@cristinaprecioso]

THANK YOU!

[@pepinopepino7]

AWESOME! Thanks!

[@rakeshchella]

Wow awesome Thanks much

[@dfinite1111]

Thank you very much!

[@zippitydoodah5693]

I am so lucky. I'm in bed at 8:30 every evening. Same as most everyone around me. We don't socialize in the evening. We eat our last meals around 4 p.m. to 5 p.m. Up at five without an alarm clock. No social pressure to stay up late. Been there and done that as a young man. It is good to be here now.

[@andreatl3872]

Intermittent fasting 15-16 hours/ day has personally helped my arthritis and I feel mentally clearer. As a psychiatrist in a large private practice and inpatient practice, your podcasts have taught me such tremendously valuable information that has impacted already 1000’s of people in central Alabama with severe mental illness. I teach medical students on psychiatric rotations and NP students and get to distill your podcasts for them triggering wonderful discussions about patient care and “wellness.” Thank you.

[@Jonases_20]

may i ask how months before u feel the improvement in your arthritis?

[@andreatl3872]

@@Jonases_20 It only took about 3 weeks for me to notice. It was maybe even sooner than that. You don’t recognize sometimes the absence of pain when it’s gotten to be expected and regular.

[@Jonases_20]

@@andreatl3872 ok ty. coz mine is severe. the symptoms showed up 3 months ago qnd im bedridden now. i have pain in both of my hands/wrists, feet, knee, left hip ans neck

[@alisalevic3697]

@@Jonases_20Have you tried curcuma ?

[@dalee580]

I found getting off drugs, loosing weight and stopping smoking have huge effects on psychiatric things. Getting off drugs is easier if you loose weight and get off cigarettes at the same time even though the first weeks are tougher.

[@iloveyellow7214]

I was 30 or 29 when I found yyour channel Mr. Huberman. I just got released from the hospital to recover at home because I had traumatic brain injury and stayed in the hospital for 3-6 months to be monitored by my doctors. And as one of my Philosophy professors said, for you to be less scared of what your going through, find out more about it. Theres no other way about it. Im 33 now and with the help of your podcast and other therapists online and my doctors I can safely say I am confident in facing every obstacle my 'New Normal' reality throws at me. Thank you for dispelling fear from me and for leaving me in awe of my body's endless possibilities. I hope you have a great rest of the week and always be safe and healthy 🙋🏻‍♀

[@souravbindia]

Thank you Dr Andrew! Thank you Dr Satchin! Your contribution to humanity is immense, you'll be respected for generations!

[@XiwithHighPing]

I can't believe that I have been commenting for a long time to bring Dr Panda to Huberman podcast and I've been listened!!!!

[@mutlumustlu]

As a scientist, in every episode, I really feel high with the amount of science that you have successfully engaged to everyday life for everyone. You should be aware that you are really touching lives Dr. Huberman. Thank you... 💐❤

[@dfinite1111]

Yes, I strongly second that!

[@cboy1419]

43 years old, fire fighter for 20 years. I eat healthy and I'm very active. Had 8 inches of my colon removed 6 months ago and just had to start bp meds. My sleep is terrible, I'm always waiting on the tones to go off to respond to a call, even when I'm off work. It's torture. There's a lot of truth to this. I can retire in 5 years. My heart is telling me to stay, but I think I'll need to walk away so I can remain healthy and enjoy my retirement years. Glad I found this channel, I'm hooked.

[@schweizerbergnomadin1054]

Go as soon as you can. There is nothing more precious than your health!!!

[@Student0Toucher]

wth your medical history sounds just like my dads

[@emilymorris5988]

If you quit your firefighting job at 43, what kind of job would you replace it with? I am not suggesting you keep it, but even if you had a different job you still may have hypertension and sleep problems. I am 71 and retired, but I still have to be on a hypertensive medication and use sleeping pills. I am not overweight and eat healthy. I worked night shift in healthcare when I developed insomnia and hypertension.

[@cboy1419]

@Emily Morris I wasn't real clear in my original comment. I will finish time as a firefighter no matter what. Beyond that, my heart is telling to stay, I can't see myself doing anything else.

[@manshavivek]

Woww thankyou for your invaluable service. Never thought how this shift working could be so detrimental to health. Take care and do whatever you need to. To a happy and full filling retirement whenever you choose to🙏🏻

[@beautifulintentions5678]

I love people like you Huberman. I’m super Thankful to take a nap to your voice today. Thank you, you saved my life. My physical therapist didn’t even think the prism glasses would help my brain injury connected to my eyes. I’m positive if I didn’t find you they wouldn’t have. I couldn’t even go in the sunlight from April through last year. I scored 13 points out of 100 on my eye test. Only hand eye coordination because the moment I was out of the accident I would go to pick something up & was two inches away from it. I started working on hand eye coordination games. It took me months to make it to the eye doctor because I was so sick here & had no car or energy pain wise to get there. Anyway once I found you I started doing all the things you said to do for eye & brain health. Thank you❤❤❤❤❤

[@qpuesrubenz]

You've mentioned him so many times before. It's awesome to finally have him on the podcast.

[@booktherapy_by_bijal]

Finally someone is talking about women and their sleep when they are nursing young babies! Why hasn't there been more support for women in this space! It's insane and probably the number one contributor to poor mental health in mums when their babies are so little. Thank you for shining light on this very important subject.

[@HH-gv8mx]

There’s so much to discuss about women and intermittent fasting, the major hormonal chefs that come along with it. I stopped my menstrual cycle while doing intermittent fasting and being an athlete. At 33 it changed my bone density and then in my 40s started breaking bones really easily. I actually weighed less and was in way better shape when I ate several little tiny meals a day, then when I did intermittent fasting, I also have way more energy for exercising and doing daily tasks when I little bit of food during the day and then a larger salad with the lean protein at night. And yes I could eat close to bedtime without gaining weight. Now I can go 20 hours of intermittent fasting and I don’t have that much of a shift in my energy levels or weight loss.

[@dfinite1111]

I think it’s been a long term kind of oversight and prejudice, in our culture, that’s long been denied. I do. Women who are mothers are on a 24/7 365 days a year, shift. Non-stop labor, that has never been acknowledged. Invisible work.

[@dasboot109]

If you ever run out on topics, could you please make an episode about „bioavailability“, how to improve food by combining it? Thank you very much for providing another great chance for all of us to improve.

[@livebungusreaction]

Yeah, this would be interesting along with first pass of the liver vs oral sublingual etc. even ion trapping would be cool just to hear from him and get a better understanding of it in simple terms

[@hiphopaneer]

Yes

[@NerdyNerdUHeard]

great idea!

[@guillermomedrano1129]

I like those topics, it would be great if they are explained the Huberman style. Please, if you can also consider to talk about tinnitus.

[@nosurrender9402]

Also the digestive process deeper look on how our bodies work. Please , 🙏

[@shirintobie-paul3501]

Thank you Dr. Huberman, team, sponsors and supporters ☀️ THANK YOU Dr. Satchin Panda🎉

[@iswaryad18]

Finally I managed to finish this podcast from start to end without missing anything. I figured out I’m a shift worker myself as a mom and have developed a lot of respect for shift workers across the world in various professions. Finally what Sachin mentioned that we live in darkness of science is so true and thanks to Huberman for throwing light on areas of health and longevity.

[@ioannakypriou]

Just finished Dr Satchin Panda’s book! The combination of less blue light in the night, no late night snacking, letting your body without food for at least 10 hours and sunlight in the morning has fantastic impacts to both sleeping better and losing weight! PS: you are amazing and thank you for always giving incredible explanations and useful advises!!

[@amineusa555]

Huberman podcast has become part of my daily routine ! Andrew, can't thank you enough

[@tommy_lyon]

Dr Satchin Panda changed my life, he gave me the tools to take control of my sleep. Very excited for this episode.

[@subhpatt]

Proud to see our ODIYA making us proud across borders . Just a good dopamine dose to watch these 2 knowledge banks discussing and sharing golden nuggets.

[@bestbackground4301]

As a long time firefighter I greatly appreciate the info and studies that have been done to improve awareness for our wellness. I think the one element that may not have been accounted for in the studies about waking up all the time that differentiates the results, is that we aren’t just waking up all the time, in essence we’re ‘scared’ awake every time the tones go, along with an accompanying adrenaline dump. I’m not sure that’s really understood. Be interesting to see the long term effects compared to simply waking up. Thanks for all the work Huberman!

[@RoedhamHouseRanch]

I was surprised how easier it (IF) got the longer you adhered to it. By paying attention to my CR, sleep got better as well. All these protocols have now become good habits and natural. Blessed to have learned so much through these interviews/podcasts! It's never too late (I'm 63).😊

[@Sunnysue31]

I have been doing 20-4 for about a year... I now eat WAY more calories than I have in decades, and have upped my "Good Fats" ... I have lost 50lbs and feel amazing ... I do a 72hr fast once a month for Autophagy ... 65 but feeling 45 !! I'll take that...😄

[@HH-gv8mx]

You consume more calories in a four hour window than you did before you started fasting? I’m used to eating so late at night that 16 hour fast has been pretty easy for me and I can get a good workout in while fasting. But now that I’ve tried to go 21 or 24 hours of fasting, I have way less energy to work out during that fast Longer fast.

[@catcan221]

Don't you now feel like the whole "fat is bad" thing we fell for in the 80s onward really screwed everyone up? When we were young in the 70s most everyone ate full fat everything and we were all skinny, even the older folks. Now we are finally seeing the big food industry lies debunked and getting back to real food and good health. 😁

[@Howitchewstofeel5gum]

​@@HH-gv8mx ​It's highly unlikely she does. Losing weight is still about creating and maintaining a caloric deficit, after all. In general, people are absolutely terrible at guesstimating their caloric intake, so unless someone actually weighs all of their food and counts calories, statements like these should be taken with a heap of salt.

[@TheBswan]

Never trust that many ellipses

[@jmass4207]

If that 72 hour fast starts to feel like an imposition, just understand it’s probably overkill to do that more than 3-4 times a year, especially with the daily fasting.

[@cutelittlekatiekat]

I am currently intermittent fasting and I have suffered from acid reflux for a long time. It is gone and I am starting to get my energy back. It is the best tool for weight loss and health.

[@itsmelilsteve]

what's your IF schedule? :)

[@KorokuGaming]

A huge help for acid reflux is to not eat anything for 3 hours before bed. This is one of the reasons why many report a reduction of acid reflux after adopting IF.

[@Ciskuss]

Eating window?

[@HH-gv8mx]

I was in the best shape of my life and had very little body fat when I ate a few small meals a day. My larger meal was at night mostly consisting of a salad with a protein like fish. Now for the past several years, I’ve been doing intermittent fasting, I still work out but I guess I don’t have the same amount of high energy like I did when I was eating a few meals a day. I actually weigh about 20 pounds more now that I do intermittent fasting than when I ate regularly. I typically do.16:8 but have been pushing it to 23hrs at least once a week. I definitely don’t have the energy to do the hiitt training or serious cardio or weightlifting like I used to.

[@HkFinn83]

@@HH-gv8mx why are you doing it when it’s obviously not working?

[@jss2889]

I get an exceedingly humble vibe from this man. 👍

[@tpelio12]

Awesome to finally have Dr Panda on the show. His book was by far the best info I’ve read on circadian rhythms and everything that it effects.

[@margieramona]

Thank you. My chiropractor told me about you, and I have now watched two of your podcasts related to IF. I have been doing 16:8 for 2 weeks, and I have been sleeping better for one. Got my husband to do 12 hour fasting. We are seniors. I loved this podcast.

[@NY.88]

I’m so grateful there are people in this world like Dr. Huberman! Your podcasts are priceless! English is not my first language and it does takes more time for me to sink in, therefore I listen to your podcasts as my background music all the time. I mean I wish to digest the information throughout my day whenever I have time. Please keep doing what you do and the world appreciate your work! Love and lights ❤

[@antiresort]

I've been having breakfast at 12pm and dinner at 5pm for three years now, no in between lunch or snacks. Life changing. I'd never go back!!

[@michaelbradley6578]

As someone who works 12 hour overnight shifts; I appreciate these episodes on circadian rhythms/ sleep. Thank you!

[@Nando_lifts2021]

Me too

[@HH-gv8mx]

For almost a decade, I was working 12 hour overnight shift. I just recently tried to switch my entire schedule while intermittent fasting and working out. It’s probably the hardest thing I’ve ever done. To push my body during the day and work out outside in the light When my body is used to sleeping when it’s light outside. I find I am way more exhausted than I was when I was up all night.

[@Nando_lifts2021]

@@HH-gv8mx so shift work was better for your energy?

[@samanthawalker6677]

I suffered from RED-S (unintentionally under fueling for exercise level) for 10 years. My menstrual cycle is now restored and I feel much healthier as a consequence but have permanent loss of bone density as a consequence. I've recently experimented with TRE as I want to get the metabolic and health benefits but without losing weight or my cycle again and found that a 12 hour fasting/eating window 5 days per weeks is as much as my body can tolerate at this time. As a true expert in this field I was happy to hear Dr Panda confirm 12 hours is safe in terms of avoiding RED-S. I also want to thank him for mentioning RED-S as eating within a small time window is not suitable for everyone particularly those who do alot of exercise/sport and this is not highlighted enough, if at all, in discussions and information on TRE/IF. Another great episode...thanks.

[@radicalaccounting]

agreed. it's become a fad, healthy for a few but not for you. Take care of your body, let the fads come and go

[@GamesJoblin]

Excellent, since you mentioned dr.Panda as a guest (feels like a million years ago) I have been patiently waiting for this one!

[@earthling1229]

I just ordered his book. Since I moved across the planet I stopped sleeping. This is undoubtedly linked to the stress I experienced trying to adapt to a new life, coupled with an autoimmune disease. More than a decade later I am IF, in remission, and learning to sleep without pharmaceuticals (Your sleep cocktail is part of the mix). I am very excited!

[@GamesJoblin]

@@earthling1229 Speaking of sleep, I strongly recommend Dr.matthew Walker's "Why We Sleep?". For what it's worth: after a couple years of learning and varying all kinds of stuff (food/clothing/temperature,socks on-off - I kid you not! - timing/schedule, breathing exercises, yoga, varying sleepong postures, added support pillows in all kinds of positions, all kinds of light/dark/soundscapes...all that mostly with Panda/Andrew/Walker's scientific advice in mind)...so I am finally able to sleep 7+ hours every night (8 often, close to 9 maybe 2-3 times a year!) without any pills or chemistry, quite often - especially in winter - even without earplugs or mask. PS sorry for the textwall, I wanted to say just a couple words but...=)

[@earthling1229]

@JamesGoblin Thank you. I will check it out!

[@GamesJoblin]

@@earthling1229 You are welcome!

[@ez4mehard4u]

Finally the famous Dr. Panda!

[@michaelawinter4793]

Thanks! I learned a lot today! Im highly obese and couldn't imagine a day without snacks (I thought I need them for managing my bloodglucose level). Now I'm on my 17. day on "Whole 30" and looking for ways to live healthier. Everytime ppl told me to feast it sounded horrible! But explained this way it sounds manageble. It would take some change in my routines but my life is worth the investment! Thank you so much for your work and passion! Greetings from Austria! 💜💜💜💜💜

[@innuendo4469]

Best of luck for you on your journey to the real you

[@tendaichidzikwe6328]

I like how the presentations are lengthy and comprehensive. This suits me very well. Rare find these days - most would want to do a quick presentation and leave you with more questions than answers. Thanks Professor

[@lidia094]

Exactly on the day I wanted to start fasting again. I take it as a sign of the Universe, thank you 🙏🏻

[@wendymorison2994]

I so appreciated Dr Satchin Panda discussing the central role that fire plays in our lives, and the social practices related to it. This was such a well-rounded, holistic and helpful discussion. Thank you!!!

[@stephanamjacobson1705]

Hi Dr. Huberman, Would you please do a podcast on everything relating to teeth, gums, saliva ? Like best practices maintenance, nutritional support, regrowth of tooth… Too, why most health insurance in America doesn’t cover dental. Honestly, without teeth it’d be a big bummer 😮 Thank you

[@simplycece9160]

Just getting started listening but everything that you've already lectured us on has me decided that many "mental health" issues are actually out of rhythm issues. Thank you for diving deeper into this!

[@CraigCloud-oi8gf]

Thanks for the great talk. The name of the historian @1:10:18 is “Cemal Kafadar” (and the pronounciation is almost flawless btw) @1:13:16 The exact translation for breakfast in Turkish is ”kahvaltı” which has been derived from kahve+altı (before coffee). Greetings from Turkey.

[@souravbindia]

I'm delighted to see the notification of this episode! I've been waiting for this for a long time.. It's absolute bliss to listen to LEGENDARY scientists, with unbiased scientific TRUTH!

[@piotrstepniak]

It was a mental strain to understand what Dr. Panda was saying for the most of the interview.

[@erikmorales17]

I’ve heard of the legendary sachin panda doctor but I’ve never heard him talk, I have done time restricted eating and I loose weight quickly and feel better.

[@halibutosic6149]

As a muslim, we see benefits of month of Ramadan. People are reducing their age after Ramadan. Skin, body and even mind is so refreshed and younger that we all, who have elder parents look forward to Ramadan as we know our elders will blossom after it. Amazing 🥰

[@Axolotl00x]

Fasting without water is probably not a good idea And stuffing yourself in the evening when you break your fast

[@gabrielodonnell5880]

Hey Huberman lab, I recently watched a Hamza video that was focused on the topic of estrogenics and its prevalence in the plastics in food and certain foods etc, and how that can affect your testosterone and fertility. I think your podcast would benefit from providing tools and information to the general public about how to limit estrogenics & things related to it. Thank you for taking the time to read this.

[@mr.g816]

Thank you! Watching this while I have dinner on the first night of Ramadan.

[@captaincairoPT]

I have been doing OMAD (one meal a day) for over a year now. I started fasting five years ago and kept reducing my feeding window from 8h to 2h now. That's where I feel the most comfortable. Especially because I eat 3-4k kcal a day. I used to be tired all the time, but now I'm always full of energy all day long. Now if I can just optimize my sleep, it'd be perfect^^

[@mikepaquette1245]

one of the key things for me solving my chronic insomnia was having breakfast. It really helped me personally to set my circadian rhythm I guess. I sleep effortlessly 9-10 hours a night now

[@mikepaquette1245]

if you dont have insomnia though, I can almost guarantee this will give you great sleep. 10 minutes of coherent breathing with equal 6 second inhales and 6 second exhales before you go to bed will really knock you out

[@Ed-Zero]

At what time do you take this singular meal?

[@captaincairoPT]

@@Ed-Zero Monday through Thursday between 14-16h and Friday through Sunday 19-21h.

[@caronfranciscosaenz2022]

@@mikepaquette1245 I suffer from chronic insomnia now for about 4 or 5 years. Do you mind sharing what steps you took on that journey to help you solve the insomnia and regulate sleep?

[@mdariani]

Excellent talk. Thanks to both. Great episode. I'm doing intermitting fasting now for 10 weeks. At the same time I started to work out in the gym. Building muscles and doing cardio. I reduced bodyfat by around 9%, lost 7kg, gained 4% in muscles, improved my metabolism, stopped having hayfever (allergy against pollen) and stopped taking pantoprazol against heartburn. It's crazy how much my body and my quality of life improved. Concentration during the day at work skyrocketed. Digestion works again without any problems. I only eat breakfast and lunch. I dont eat snacks in general & my last meal is between noon and 2 p.m.. I dont drink water after 6 p.m.. I mostly eat protein (meat & fish) combined with green vegetables. I cut sugar, sunflower oil and wheat completely. I can highly recommend intermitting fasting. I go to a doctor once a month to check my liver and blood values just to be sure that everything is fine and I dont run into any health problems.

[@nanook21]

is it hard to go to sleep on an empty stomach? is the hayfever still gone?

[@rarebird_82]

As a former "night owl" and mother of 3, I can concur with Dr Panda that the arrival of babies in your life really resets your clocks and gives you a new respect and appreciation for sleep! Since quitting weekend drink, I wake up naturally at dawn between 5 and 7am, depending on time of year, and I'm now a certified morning person. Between 5am-1pm I'm full of beans, chat, confidence, creativity, ambition etc. At night though, curiously enough I laugh more, silly convos with the kids, just way more light hearted and humourous in general. Edit - I'm 40 now and my kids are all in senior school, so I really relish a good nights sleep, having done about 7 years straight of pre-school nightshifts in my 20s 😵‍💫

[@chrismacfly6122]

You just sound like a really great person, and mom ❤ I wish you well

[@satyamshekhar4477]

This has been the most anticipated podcast. Several times in the past Dr huberman had expressed his desire to have Dr panda. Simply excellent

[@sophia0809]

Could you do an episode about teen health such as how the teen brain is developing, what a teen should be doing for a healthy life style, and how different medication and drugs affect the teen brain and body?

[@semrakzltan6428]

You are great. Also thank you for making a reference to Istanbul and Turkish coffee. As a native Turkish I can say: Yes, your pronounciation is good: "Cemal Kafadar" :) 1:10:15

[@mrsbootsworkouts]

I started intermittent fasting a few weeks ago. I am 47, 5'4, and 140-145 lbs. I have been pretty good not eating anything until i come home from work, but then i have ended up eating when I give food to my kids and husband. I will keep trying, I know eventually it will work!

[@littlevoice_11]

Try keeping the protein higher during your eating window and also staying well hydrated during your fast. Some find adding electrolytes (no sugar added) can also assist. LMNT seems to be popular. I've tried Keto Pro and LMNT. I've also tried lightly salting water and herbal teas. All work well 😊

[@mrsbootsworkouts]

@@littlevoice_11 Thank you for the advice!! I did end up drinking one of those lemonades with sugar. I just have to keep on trying and not giving up!

[@littlevoice_11]

@Mrs. Boots - Workouts! you could swap the lemonade for a sugar free lemonade too. You could by a sugar free one or make it at hoke with lemon juice/squeezed lemon, stevia and sparkling water

[@CassidyBisher]

I'm so glad Dr. Panda is doing this research! I've been intermittent fasting since 2018 now and have already noticed a difference in my energy levels, mood, and overall health. It's amazing to think that something as simple as changing when you eat can have such a positive impact on your life. Thanks for the great insight, Dr. Panda! #intermittentfasting #healthylifestyle #salkinstitute #regulatorybiologylaboratories

[@vz6365]

Loving ca. 1:07:00 when he talks about human evening activities. Adding much tolerance and understanding of ourselves.

[@Beefywheels]

It gives me hope that 5.5 million people are self aware, listening to Uncle Huberman and engaging with scientific research and self improvement 😊

[@sudabehmoein1788]

Thus interview is by far ONE THE BEST! God bless Dr. Panda for acknowledging moms and doctors! I as an Obstetrician and a single mom to twins have always felt unrecognized and under appreciated by the world until I listened to Dr. Panda and you :) Thank you Doc. Huberman!

[@dfinite1111]

Agree. A mother’s labor is always considered invisible, and hopefully that will change and be acknowledged. I was surprised to hear Dr Panda include mothers, but very pleased.

[@theCatholicInfluence]

The feeding terminology is killing me!😂 But I am greatly appreciating this info. I have found alcohol to be one of the most detrimental contributors to my sleep, focus, diet, energy levels, anxiety. I enjoy meditation, dance, sun in my eyes, and time conciencious eating. Thank you Dr. Huberman for sharing this conversation.

[@Dadadamirmrsic]

The name of the Turkish professor Dr. Panda mentions is Cemal Kafadar .. Dr. Panda’s pronunciation is correct btw :) Wonderful episode. Thanks!

[@Joanne1212]

One interesting tidbit about the discussion at 1:03:00 considering coffee : In turkish, breakfast is called "kahvaltı" and if we translate the word literally: kahve = coffee + altı=under which means "under the coffee". To explain, in English word signals breaking a fast whereas in turkish it signals putting something in your stomach before the coffee. Drinking coffee is being the main goal like Dr. Panda explained. Also one Ottoman Sultan banished coffee houses because drinking coffee and talking about politics led to riots! I cannot thank you enough for your amazing work, learning from you and your amazing guests is something akin to a treasure. Note: I couldn't catch the name of the historian. With my respect to Dr.Panda, he really really butchered it :)

[@eminozgur]

It was Cemal Kafadar. Pronounced kind of like gem-al (rhymes with dull) kapha-dar (rhymes with bar). Thanks for the trivia, Turks might have invented breakfast 😂 though not a very healthy invention I guess

[@fwabble]

Oh man I am so excited - I have been doing TRF and conscious of Circadian health for many years thanks for Dr Panda and Rhonda Patrick

[@sophiemoore4249]

Summary of important points (& TLDR at the bottom) Calorie restriction vs. Time-Restrictive Fasting Calorie restriction: intentionally reducing calories for one or more in a week or a few days of the month Time Restrictive Eating: Less about calories, more about the time you're eating vs. not eating. Tip: "Confine all your energy intake from solid and liquid food within a consistent window of 8-12 hours." Mealtime & Circadian Rhythm Anticipating when we wake up, our body will adjust our heart rate, temperature, etc. Our organs that are involved in consuming food are running on this circadian clock. If you change the time your body expects you to eat, your body might not be ready to digest the food properly. A small amount of food can stop the fat-burning process and start the carbohydrate burning process. Tip: Be consistent with when you eat every day, and be aware that changes in this time might affect how you feel. Digestion Intestine contracts and expands. This slows down at night. When people eat late at night, that food doesn’t digest properly and the food doesn’t move properly. In the morning you might feel groggy, referred to as a ‘Food Hangover’. Tip: Do not eat at night. Fat vs. Carbohydrates Eating more fat (example if you eat low carb, high fat) doesn’t mean you will burn more body fat, you will just burn more dietary fat. If you eat low carb, high fat, you will burn LESS body fat. A low carbohydrates diet is beneficial when combined with caloric restriction. Tip: Do not overeat fats, lower carbs. Calorie Restriction Calorie reduction extended the life of mice 10% longer than normal, WITHOUT restrictive eating. Calorie reduction WITH restrictive eating, the mice lived 20% longer than normal. Calorie reduction WITH restrictive eating AND feeding mice at the time they’re supposed to eat, the mice lived 35% longer than normal. Tip: Reduce calories, eat during the day, restrict eating from time A to B daily to live longer. Male Vs. Female Male vs. female differences are still not fully accounted for. They are currently testing for sex differences, and they see big differences between the two. Relative Energy Deficit in Sport (REDS) - Relative energy deficiency in sport (RED-S) is the result of insufficient caloric intake and/or excessive energy expenditure. In women, REDS can have negative consequences, like a loss of menstrual cycle, something common in female athletes. Not normal, and not optimal for health even for those who do not want to get pregnant. REDS can disrupt a woman’s regular hormone cycle, which is very bad for women’s health, like bone health. Tip: Do not eat too little for your body or restrict to one meal a day. For women especially, this can have very dire consequences. Do not reduce to 4-6 hours of eating or less, even if it helps with weight loss. Final takeaway: - Start with 8-10 hours of restricted eating. - When physically active, aim for 12 hours of eating, 12 hours of fasting. - Reduce calories by around 20%. - Eat only during day time. - Start and stop eating around the same time each day. Even one hour can affect you. - Do not eat high fat/low carb, but DO reduce carbohydrate intake. - Don’t have caffeine before consuming food if you have acid reflux or are prone to anxiety. - For women, do not reduce calories too much, otherwise could develop bad health from REDS. Hope this helps :) Let me know if I've missed/misunderstood anything.

[@sekharnarayanaswamy3960]

This is a wonderful summary of the podcast. Thank you!

[@christinley5213]

I have recently came off of ten years of night shift. I feel so much better! I get sun in my eyes within an hour of waking, I also try to eat one time a day at the same time at least 4 hours before sleep. I also sleep in complete darkness. I manage my caffeine..2 to 4 hours after waking..stop 6 hours before sleep at least! thank you..this is all because of you..and my interest in science lol ;)

[@El_Chompo]

I will need to watch this again and take notes because there were a lot of long discussions and tangents. I lost track of essentially the "bottom line" for what time restriction eating schedule is the most effective for longevity and health. I feel like I heard now through this episode and the one with Sinclair, that 22 hours off and 2 hours on eating a day increases longevity, but also eating within 8 to 10 hours a day and the rest off also increases longevity. That's a really big variation. If anybody here could summarize the eating schedule that was shown to give the best longevity I would appreciate it. Otherwise until then I will just need to watch this again and take notes anyway probably just because there is so much good information. As a sidenote, I found it really interesting how your guest said that people are focusing too much on blood sugar levels, and that really it's more about having a regular schedule and a healthy diet along with fasting on occasion.

[@Franciuk]

I also would appreciate a summary. But I understood that Dr Panda himself has breakfast at 8am and done eating by 6pm, that is a 14 hours fast. I think that is what I’ll be doing.

[@El_Chompo]

@@Franciuk Thank you!

[@adelaideo7417]

Thank you so much for caring about your shift workers! I’ve been looking for information about this for as long as I can remember!!! It’s great to know that there are brilliant people that are now starting to do more research on shift work and it’s effects on health. I feel so much more in control of my health and life listening to your videos, and I’m sure other people do too ❤

[@emilybarry9410]

FANTASTIC and FASCINATING, thank you Andrew and Satchin! I am a long term IFaster, however my earring window is later than seems optimal (although I have made adjustments) given the new research. I will definitely be re-listening to this episode and also continuing to refuge my eating window, by eating earlier. 💜 🤗

[@radicalaccounting]

Although studying mice, he said eating in the middle of the day (our night) didn't matter. Apparently he doesn't know of anyone who knows if this is a thing for all humans yet or not (is what he said).

[@aquariuslionsgate5097]

2:47:36 listened to the entire podcast! I enjoyed the thorough explanation of the lab studies and results. Perfect way to adapt my time restricted eating and circadian clock to an optimal schedule! Thank you both. 54yo woman looking and living her best life from being informed. Knowledge is power.

[@dickersonart]

Yay, I've been waiting for this one. Dr. Satchin Panda's research on intermittent fasting has changed my relationship with food. I have so much more control over my food intake and because of that my body fat percentage has dropped and I have increased agility.

[@1_RITIK_1]

Dr. Andrew was always like "if I'm lucky I'll have satchin panda someday on my podcast", and guess who's here.

[@doctorblue4942]

Probably the guest I've been hoping you'd have on more than anyone! Very much looking forward to enjoying to this episode!

[@meto4837]

Great timing, with Lent ongoing and Ramadan right around the corner. Thanks for always sharing your wisdom Andrew!

[@jackdaw99]

I love all the circadian clock content. I’m near the north polar circle, which messes with so many aspects of eating, sleeping, socializing and working out. Day and night almost feel like less meaningful categories here than summer and winter

[@radicalaccounting]

North Pole. Wow, I never met anyone who lived there. Must be extraordinary.

[@autoparaply6786]

Get out of there

[@pranjalpriyadarshi1289]

One of your best episodes, the research done by Dr. Sachin Panda is incredible, appreciate the time and effort you put into bringing forward the best of scientific community, Love and respect from India.

[@iconkiller4352]

🎯 Key Takeaways for quick navigation: 00:00 🎙️ *Dr. Sachin Panda, a professor and director of the Regulatory Biology Laboratory at the Salk Institute of Biological Studies, has made significant contributions to understanding circadian rhythms and their impact on health.* 09:11 🍽️ *Intermittent fasting encompasses various fasting patterns, including alternate day fasting, 5:2 fasting, and periodic fasting, each involving intentional calorie reduction for specific periods.* 13:31 ⏰ *Time-restricted feeding involves consuming all calories within a consistent window of 8 to 12 hours, aligning with the body's circadian rhythms to optimize health benefits.* 16:28 🕒 *Consistency in the start and end times of the feeding window optimizes the body's anticipatory mechanisms, enhancing digestion and nutrient assimilation.* 21:14 🍴 *Consistent feeding times enable the body's clocks to anticipate food intake, optimizing digestion and nutrient absorption for better health outcomes.* 21:57 🍽️ *Anticipatory signals in digestion play a crucial role in food utilization and potential health benefits.* 23:19 🕰️ *Eating late at night disrupts the digestive rhythm, leading to inefficient digestion and potential discomfort the next morning.* 25:21 🤔 *Understanding the distinction between "eating" and "fed state" is essential in determining the effects on blood sugar levels and fasting.* 26:43 📉 *The concept of "fasted state" is complex and influenced by factors like food intake timing and blood glucose levels.* 28:19 🧪 *Conducting experiments to understand the effects of different feeding protocols on humans is challenging due to logistical constraints.* 35:00 🐭 *Studies in mice suggest that time-restricted feeding, even with the same caloric intake, can lead to longer lifespans, depending on feeding window timing.* 42:08 🕒 *Time-restricted feeding during the active phase (daytime for humans) significantly extends lifespan in mice, even with sub-maintenance calorie intake.* 42:36 🐭 *Biomarkers currently known cannot predict longevity benefits of caloric restriction (CR) in mice experiments.* 44:17 📉 *Body weight and composition in mice remain consistent regardless of eating patterns, as long as calories are below maintenance.* 44:32 🍽️ *Human studies indicate similar weight loss outcomes regardless of caloric restriction, portion control, or feeding window timing.* 47:17 🕰️ *Current evidence suggests that a feeding window of 8 to 12 hours may be optimal for health benefits, with potential variations based on individual activity levels.* 51:27 ⚠️ *Extremely short eating intervals, like one meal per day or very short time frames, may lead to negative health effects, including relative energy deficit in sports (RED-S), disrupted hormonal axes, and mental health issues.* 53:45 🍴 *A study on time-restricted eating within a 12-hour window showed similar weight loss between groups, suggesting that dietary quality may play a significant role in outcomes.* 57:22 💡 *Optimal eating intervals for longevity in mice studies appear to be within 10 to 12 hours, potentially applicable to humans as well.* 59:26 🥦 *Timing, quality, and quantity of nutrition all influence health outcomes, with a significant portion of individuals maintaining healthy body weight by making conscious dietary choices.* 01:03:39 💡 *Dr. Panda emphasizes considering the timing of breaking a fast, especially for individuals with conditions like anxiety, panic attacks, or acid reflux, as caffeine intake on an empty stomach can exacerbate symptoms.* 01:10:42 🌅 *Coffee consumption historically started as an evening activity, particularly in places like Istanbul, and gradually transitioned to a morning drink to aid in waking up for early prayers, eventually leading to the development of breakfast as a buffer against coffee-induced gastric distress.* 01:20:27 🌞 *Consistent sleep patterns, aligned with sunrise and sunset, can lead to long-lasting benefits.* 01:25:37 🕰️ *Internal clocks can shift, challenging the notion of genetic predispositions to specific schedules.* 01:26:51 🌌 *Evening activities often involve self-expression and relaxation compared to work-centric daytime discussions.* 01:30:18 🛌 *Teenagers and young adults tend to stay up later in the winter months due to artificial lighting, contrary to the belief that people go to bed earlier in the winter.* 01:47:30 📚 *Remote learning during COVID-19 led to digital assignments with midnight deadlines, potentially affecting students' sleep patterns and workload distribution.* 01:49:08 🍔 *Late-shifted eating, disrupted sleep, and artificial lighting might be significant factors contributing to the obesity crisis, especially among college students.* 01:50:16 🕒 *College lectures shifting to later times, like starting at 7 PM, may affect students' eating, socializing, and overall well-being due to late-night schedules.* 01:51:36 💡 *The potential future trend of aligning activities with natural light cycles, including waking up early and sleeping close to sunset, could improve overall health and well-being.* 01:53:27 🚒 *Shift workers, like firefighters, face unique challenges due to disrupted schedules, and interventions like time-restricted eating could offer health benefits without changing their work routines.* 02:01:13 🏥 *Time-restricted eating, even with irregular work schedules like firefighting, shows promise in improving health markers such as blood pressure and blood sugar regulation.* 02:05:40 🚒 *Firefighters' sleep patterns differ from night shift workers like nurses, impacting their sleep debt and daytime sleep pressure.* 02:07:16 🍽️ *Time-restricted eating inadvertently improved nutrition quality by promoting Mediterranean diet habits and reducing alcohol intake.* 02:08:26 🍷 *Alcohol intake reduction, even from 3 drinks per week, can significantly benefit health, reducing risks of cancer, metabolic disruption, and sleep disturbances.* 02:09:33 ⏰ *Men, women, and children can benefit from time-restricted feeding with a window not shorter than 12 hours.* 02:13:55 📱 *Simplifying meal tracking with photo-based apps can improve compliance and data accuracy in dietary studies.* 02:17:40 🍽️ *Nearly 50% of adults eat within a 14-hour or longer window, indicating a potential for health improvement by reducing eating window duration.* 02:22:03 🕒 *Consistency in meal timing within the eating window is crucial to avoid metabolic disruption and potential long-term health consequences.* 02:25:48 🍽️ *Complete fasting, where individuals refrain from food for extended periods, has been practiced in many cultures and religions for cleansing purposes. Studies indicate potential health benefits from fasting, including weight loss and improved overall health.* 02:28:17 🥑 *Fat fasting, focusing on consuming mainly healthy fats like avocados and olive oil, aims to keep blood glucose levels low and may have potential health benefits. However, research is ongoing to understand its long-term impact on health.* 02:29:13 ⚖️ *There's ongoing debate about the long-term effects of very low carbohydrate diets, like ketogenic diets, on pancreatic islet cells that produce insulin. The impact on these cells and overall health requires further research.* 02:31:56 🧪 *Metformin and berberine are compounds that mimic fasting states and have been studied for their potential health benefits, including glucose regulation and longevity. Their effects on blood glucose levels can vary based on the time of administration.* 02:42:24 🌞 *Circadian biology plays a crucial role in metabolism and health. Aligning eating, fasting, and activity patterns with circadian rhythms may have significant health implications, and tools like the OnTime Health app aim to help individuals achieve this balance.* Made with HARPA AI

[@joeistead]

Every single Huberman podcast, I make it about 75 minutes in, and I keep popping up out of my chair for a standing ovation, thinking that we've hit the climax and that it'll soon be over, only to realize, there's another hour and change left. Bravo good sir, thank you!

[@antoinetterivera7565]

What a podcast. Thank you! Amazing. So practically helpful and easily digestible (pun totally intended 🤭). And so sweet your reciprocal appreciation of each other. I really love Huberman Lab productions.

[@RafaelGarciaYito_7131]

So glad to finally see Dr Panda in the show. His book was an eye opener for me. I loved it

[@UlrichBeinert]

Hey Andrew, I'm halfway through this episode and love how you've gone from TRF to (mostly!) circadian rhythms and especially light at night. As an airline pilot and avid astronomer/astrophotographer, this is a huge area of interest for me. In fact, after a three-year pandemic hiatus from the airlines, I've very much come to appreciate many of the things you say (including that I'm NOT a night person as I always thought). Anyhow, I'm relatively new to your podcast and thus don't know if you've specifically gone into light at night, but there's an amazing book by Paul Bogard called "The End of Night" where he investigates this modern phenomenon. As someone who dearly loves the night sky and is pained at how we are destroying it with light at night, I appreciate the interest in the physiological aspects of light at night as a possible tipping point toward LESS light. I hope you will keep revisiting this topic and maybe even bring Paul Bogard on the podcast. Regards, Ulrich

[@anubs6558]

Thank you dr. Panda I have successfully incorporated IF in my diet and my HbA1c has gone down. Thanks dr Andrew for organising the invaluable information in a low caloric easy to digest feed

[@chavilahroberts8871]

@Andrew Huberman Sincere thanks for another outstanding episode! While the subject matter is quite interesting to begin with - I feel this quality is further enhanced by the genuine interest and endless dedication of both guest and host. Dr. Panda shares a wealth of knowledge, complete with data points, delivered in captivating and playful anecdotal style. It's easy to see why the two of you have remained not only colleagues but also friends over many years - you both express a contagious appreciation of all things "science" and an endless curiosity about the human experience.❤

[@estherbartkiw]

Another excellent interview. I love all of the circadian rhythm information. Dr Panda has a great way of presenting the material gently and clearly. I was also encouraged that time restricted eating in a 10 hour window has benefits. I struggle with long fasts they put a stressor on my body. But an 8 hour eating window is good for me. Thanks to both of you.

[@anaispereira4967]

YESSS!!!!!! I've been waiting for this interview!!! 🙌 been doing time Restricting Eating since I saw your previous podcast about it. My friend told me about intermittent fasting but I was hesitant, all I saw on the internet portray it as a fad. It wasn't till I saw your podcast, took notes and Google the heck out of you Dr. Huberman. Now we get to hear it from the man himself!!!! 🙌🙌🙌 Btw, I've shed all the weight, but more importantly, I feel in-tune with my body and do it for health reasons and anti aging (Dr. St.Claire) that weight loss now I view as one of the outcomes for doing it not the main reason for it, I'm passed that. Thank you thank you!!!

[@votesafe]

I am a big fan. I am trained as a social scientist and taught advanced stats at the PhD level and research and experimental design as well as field research in Algeria, Pakistan, Afghanistan, and studied Islamic law and prayer and followed Muslim practices. With all of these episodes about circadian rythyms and telling us everyone is going to bed at the same time, or eating in the same window, some questions keeo coming up that do not seem to be addressed: 1. People have always had babies. Didn't the babies live in closer quarters with everyone else so that a whole group's sleep would be disturbed? 2. Do humans have no nocturnal predators so that some kind of shift work was required in our evolution to ensure someone was protecting the human herd OR protecting an animal herd like the Sami protecting their reindeer herd by getting up every couple of hours in the night? 3. How can it be that the same fasting window daily ls evolutionary given that as hunter gatherers surely access to food was highly irregular? After fasting during the same window for over a year changed my menstrual cycle I read that women in particular should vary their fasting to look more like paleo people so sometimes one has access to food for several days and eats more and then may go several days without much food. The mouse studies cited describe a lab but I imagine that mice in nature would also have irregular access to food. If the regularity is a modern hack that extends our lives or optimises performance and weight loss better than what we would have achieved in a paleo society, great, but then the research should be really clear about the distinction and NOT reference indigenous people or paleo / evolutionary research to advocate for a mechanistic approach. There seems to be a contradiction to arguments about regularity and exposure to natural light as well given day light hours vary so much by longitude and season and we undoubtedly adapted and changed. Where I live - Scandinavia - there are dramatic changes in light that change significantly within a month. Should I go to bed at the same time regardless and use a blackout curtain to block the Natural light and birds chirping at 3am in May?