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
This episode is brought to you by Better Help, LMNT, Inside Tracker, 1stPhorm
Donate | Panda Lab - Salk Institute for Biological Studies: panda.salk.edu/giving/
Satchin's Twitter: / satchinpanda
Satchin's IG: / satchin.panda
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[@ProcSteady]

I can’t wait to watch this later. Dr Lyon is no joke when it comes to this and she knows all the right PhDs to network with. We appreciate all you do for the community

[@garyr1934]

I am seeing more and more with every new video of yours Dr Lyon The value of your constant relentless motivation to increase your already vast knowledge You and every single guest you interview are helping us understand so much about how to take charge of our lives and health The value here is enormous Thank you both for this incredible in depth discussion You by the way Dr Lyon know exactly how to conduct an optimal interview

[@DrGabrielleLyon]

This is such a sweet comment! I appreciate you and I'm happy you find the episodes valuable :)

[@eliteboxfitness]

Good conversation. Extremely powerful our circadian rhythm glad to see you get Dr Sachin on . His work is critical

[@DrGabrielleLyon]

So glad you enjoyed the episode!

[@feliciafitzmaurice5359]

I always feel that whenever you mention how little sleep you get because of your little ones. Whoever you are interviewing just brushes it aside like its not a problem. When actually not getting good sleep is a massive problem. Great interview. Thank you.

[@eliteboxfitness]

Not sure how you perceived him as brushing it off. Majority of society are sleep deprived thats just the reality of things. He is saying we require sufficient sleep and consistent sleep and wake times. What else should he say to not be perceived as brushing it off by you ? Given his exact expertise and reccomedaio. Is prirotising onesncircadian rhtyym in all aspects

[@chuckleezodiac24]

the Panda & the Lyon. great combo!

[@anthonycody4095]

Hi Gabrielle, recently came across some of your KZbin videos and instantly related to your advice and keys to staying healthy. I'm currently 56 years old, ride MTBs on weekends, sleep 9-10 hours, intermittent fasting, and incorporate chin-ups 3 times a week. I just wanted to share my experience with you in case you've heard similar experiences or research that backs up what happened to me.
 In 2013 I bought a MTB to ride with my daughter and ended up going out for weekend rides because I was "really enjoying" the experience and realized the riding was making me exercise a lot harder than I would at a gym. So I canceled my gym membership and just focused on once-a-week weekend riding (90min). The first thing that happened, without realizing it, I dropped 5kg around my waist and was, in general, feeling stronger and had more energy. This was great but I started thinking about my upper body strength, so I decided it had to be something at home because I hated going to gyms. I decided to install a chin-up bar, so every Mon, Wed, Fri morning I would do 1 set of 10 chin-ups. At first, I couldn't do 10 but over time my strength improved and this routine became an automatic part of my get up and go work routine. It's almost as if I'm not exercising as it's so quick to do and it became a permanent change in my daily routine. At first, I didn't think doing so little exercise would make such a difference, but it has and I think sometimes people burden themselves with exercise programs rather than taking a slow approach, seeing improvements, and adding small additions that are tailored to suit your lifestyle.
 I wonder if there could be such a thing as “The Easy exercise” program. Something along these lines could successfully help a large part of the population. So many people say, I keep giving up exercise, they are too old, hate exercise because of past experiences, don’t have the time, etc... Although this may not be the ideal exercise program it may be a more achievable and permanent change for most. It would be helping them get to "Level 1” exercise and I believe the health benefits could be significant over the long term. Muscle and bone strength and healthy long-term outlook. I understand that diet and sleep are critical factors as well but exercise takes time and effort but is so powerful. When people ask me about my exercise program they don’t quite believe so little exercise actually works. I now have about 6 other MTB riders who come each weekend for the 90-minute ride.

[@salmavhbmakkan9915]

Dr Lyon - only discovered your content a month or so ago and love! Very impressed with your guest list and love how you conduct your interviews. It’s rare a host allows their guest to talk without interrupting; you actually listen to them and only then ask a relevant question. Subscribed 😊

[@deetissera1492]

Great discussion! Thank you both!🙏

[@DrGabrielleLyon]

Thank you for tuning in!

[@isurinibaravinda4688]

Great interview with Dr Sachin

[@jamieoliver6189]

Thank you, I really do enjoy your podcasts. The guests you bring on are extremely interesting. Hoping your podcast gains even more traction. You deserve it. Thank you.

[@marianam666]

Thank you so much for asking the right questions! It was such an interesting conversation! I have learn a ton!

[@santiagosanchez9059]

Great interview with very precise questions! I knew sleep is very important but this interview helped me see it even more important and the why' s. Thank you Dr. Lyon!

[@SongforTin]

I wonder if ICUs everywhere around the world keep the lights on? Or is this an American thing?

[@casianacasiana]

WEALTH!thank you

[@DrGabrielleLyon]

Always!

[@lucie442]

I wonder how this affects the chronotypes that naturally are inclined to stay up past 10pm. Would love to have them discuss this with dr Matthew walker or if they are just out of luck? I can’t imagine. That would be so unfair!

[@eliteboxfitness]

Same . Eat couple hours before whenever ythry sleep . Also get light whenever they wake up and adjust accordingly.