The science of time-restricted eating with Satchin Panda, PhD - Diet Doctor Podcast

Time-restricted eating may have the distinction of being the simplest and most effective lifestyle therapy. As Dr. Satchin Panda shares, his research helped the medical community realize the power of this simple intervention. Hear his story and his advice on how time restricted eating may benefit you.
Table of content:
0:00 Introduction
2:16 Welcome, Dr. Satchin Panda
3:00 Dr. Panda’s work on circadian rhythm
9:52 Transitioning to human studies
18:40 Why is time-restricted eating (TRE) so effective?
25:16 The concern with muscle mass
28:33 How long is the ideal TRE duration?
34:13 When is the ideal eating window?
38:42 Some practical tips to enhance the circadian rhythm
43:05 Where the future holds for TRE research
46:09 Closing
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[@coffeemachtspass]

This is clearly a man who gets at least eight hours of sleep every night. Notice how chill he is.

[@dunaiyoutubification]

I practice time restricted eating and very low carb (almost carnivore) My weight is gradually coming off, but most important - I feel TERRIFIC ! I'm 67, but zero aches and pains, and lots of energy.

[@mariahcantu7668]

Congratulations! Greatest news! Hope you are still doing amazing!

[@RogueCylon]

It’s a journey. I used to weigh myself on diets all the time to track progress. But learned to listen to my body more. We slowly gain weight when eating poorly. So losing weight slowly is a nice indicator of eating better. It’s also better for the body rather than rapid weight loss.

[@angelgirldebbiejo]

Trying to get there, i fell off wagon during stressful time, getting off the sugar again for the most part.

[@icycool8584]

​@@mariahcantu7668 😅😅😅😅😅😅😅😅😅😅😅

[@lyndonbathanmdfpoa9274]

😢

[@zerocarbdoc]

A lot of respect for Dr. Panda!

[@arifali6762]

Yes and the interviewer.

[@michelephelps1087]

Since retiring we moved our main meal to noonish. For me that is my first meal of the day. Our lighter evening meal is around 4:30/5pm typically. Since eliminating sugary and starchy foods, I’m having no difficulty maintaining this eating window without snacking. Increasing protein at mealtime along with drinking more water has reduced hunger tremendously. 😊

[@MS-to1st]

Respect and Salute to Dr Panda for being a pioneer in Circadian rhythm and restricted feeding.

[@happygolucky9776]

I saw a lot of videos on intermittent fasting but...this talk is actually very enlightening and clear.Thank you so much.

[@gazels11]

Time restricted eating plus low carb has been how I have regained my health. Now I am practicing a 3 - 6 hour eating window depending on the day and I try to exercise before my eating window. Works for me 👍🏻 I love this channel. Thanks for all your great content. You are helping to change lives 🌹

[@pvl256]

It's interesting - I've found myself focusing on the "time not eating" window - so I'm conscious of when I last ate the day before, and then set my "earliest time to eat" the following day based on that. This way feels more flexible to me.

[@biggreenbananas8929]

@@pvl256 That's what I do too. I make sure I do not eat for at least 16 hrs in a 24-hr cycle. That means if my last food was at 4 PM, my next food would be after 8 AM the next morning. But usually I eat around 10 AM. I have kept my weight in check with BMI to 21 since.

[@2Much4TheseBitches]

I exercise before breaking my fast too, but I try to keep the eating window 2-4 hours.

[@gazels11]

@@pvl256 I have the same focus.

[@loricohen672]

Lisa, do you take into account your cycle? Any changes to your TRE throughout the month?

[@MaryLovesLex]

4 year carnivore with eating window of 4-6 hours. Lost 168#. Cannot even list the large number of issues I’ve reversed. Female, 66 yo

[@lukecarey613]

Aren’t humans Omnivores? Does that mean you don’t eat vegetables?

[@retipserjayzoom]

Congrats but remember the long term effect is negative and just be careful

[@waterlilypink]

Thank you dr.panda 🙏

[@seanorathagain1479]

List some issues it reversed please. .....

[@raghuramsingh4892]

Dr Panda's way of explanation and his work is amazing. I am feeling sorry as was never aware of this great truth. I am glad at least now I got a chance to follow what Dr Panda says.

[@kbr8ck]

Really liked the point that the social aspect of eating with the family is important too. I have found that I expand my eating window to eat more meals with my family.

[@kencarey3477]

Dr Panda is my favorite doctor to listen to.

[@Michelle_with2Ls]

I so enjoy your interviews. Thank you! Looking forward to Part 2.

[@kashifch9199]

Dr Panda is a genius person..

[@youareindenial4413]

Thank you, Dr. Scher.

[@cristiecanicosa5195]

I watched this video until the very end. I love the Q&A between these two doctors. Such an interesting topic and not boring to listen to. Dr. Panda is very relaxed and honest with his statement. His words are full of wisdom and every statement is easy to digest. Looking forward to another interview. Thank you for this wonderful session.. More power.

[@venkataponnaganti]

A very enlightening interview. Thanks to Dr. Satchin Panda.

[@IndyRickHikes]

👏 science! 👏👏👏 Dr. Panda! 🙏 Bret! Love this style! Thanks for showing us the science!

[@vijgokondkar7628]

Good information,well put,no tension,thank you Dr Panda and program organisers.

[@youareindenial4413]

Thank you, Dr. Panda.

[@puja4079]

Life changing , amazing Podcast..A million thanks !!!

[@gitanjalikhanduri314]

A very enlightening interview and analysis. Thank you so much.

[@vanapallivanapalli2895]

I'm feeling blessed to come across this eyeopener video. Thanks a lot

[@vsrinivasaramanujam1743]

Dr. Satchin, love your videos, especially the ones on Circadian clock. What a thought to eat whatever I want but within specific time interval!!!! It did work for me.

[@harjotsingh4414]

I am following 8/16 hours intermittent diet in which 8 hours of eating by two major meals and 1 small breakfast meal from last 10 days. The effect I receiving is amazing. My stomach fat started burning, feeling lot of energy through out the day, sleeping become much more relaxing,brain working totally stress free,able to focus on multiple works at same time,able to do gym exercise with more focus in fasting time

[@WyattFL5]

Mind if I ask what are you eating to break the 16hr fast?

[@saurabhthackeray]

Can you share what time of the day you fast and what meal do you skip?

[@jezzab01]

Brilliant. Possibly my favourite podcast so far. Life changing.

[@maxmohanmedia98]

What a brilliant man. And kind man!

[@darlenerough2978]

So informative, and clears up so much stuff out there on the web. Thank you Dr. Satchin Panda and Dr. Scher for bringing this video to your viewers. In fact, thank you for all you provide as The Diet Doctor!

[@arifaahamed7239]

Keep up the good work Dr. Panda

[@sudhibk9904]

Thanks for bringing this podcast. Lot of quality information Dr Panda has shared and it's a boon to those who want to change there life style and improve health condition. Lot of hopes I got after this pod cast and I can start 12 hours window eating.

[@craigpharaoh4669]

This is FIRE information, appreciate you family

[@sanjayjoshi1961]

Indeed very informative interview ! Thankyou 👍🏻

[@ligiabeatriz3573]

Really great interview, with very important information shared! thank you so much to Dr. Panda and Dr. Scher!

[@elenanewman1463]

This is an Amazing interview. Thank will certainly follow

[@acidclarity_]

This is so epic! What a high quality podcast! World class guests and content

[@annetcell-ly4571]

Thank you for this new mindful approach to eating.

[@maitrayee22]

Incredible highly professional extremely knowledgable, an amazing interview between two Doctors/ Scientists. I thoroughly enjoyed this video. Thank you so much Dr. Panda and Dr. Scher !!! Regards !!

[@donnabronner4837]

This interview is outstanding!

[@krishnagiridhar3692]

Learnt importance of keeping eating window fixed for good health not have erratic eating habits. I am motivated to start fixing rating window 12 hrs and see how much discipline is needed and then move from there. Thank you so much for creating this awareness

[@paltek149]

what a great eyes opening conversation

[@marilynmorris5219]

Fabulous presentation to this fan of IF for a year now! I am 75 and amazed by how much better I look and feel! My hope is that physicians will widely embrace this science based, free, healthy lifestyle. Thank you so much! ❤

[@smitavyas189]

Thank you for this information.

[@balasandarkalieannan300]

Very informative video. Thank u for sharing.

[@PatBoyd59]

Thank you for another amazing interview!

[@graceyow3392]

i have been sleeping 4-5 hours for 29 years now since i read that the body only needs 3 hours of deep sleep to rejuvenate and also learned that yogis can do well with 4 hours of sleep. i immediately fall asleep when i go to bed. wake up with out alarm clock within 4-5 hours. i am 69 years old, no gym, no diet restrictions and have no chronic illness. i have the flexibility and energy of a 20 year old. my husband and are experimenting on having only one meal a day (noon time) and coffee (i have tea every now and then) and some nuts or a cookie at 4pm. i think that even ups my energy and clarity of mind. dr. panda, can you do a study along this area of sleep? i believe if we do not carry our mental baggage or still undigested food or too much stimulation to bed, we will do well with less sleep. there is so much in life than to stay too long out of it every day.

[@kamrunnissamohammedkader5041]

Fabulous work. So informative., enlightening. Thank u so much for dis super podcast. God Bless You.

[@mayasanthosh1950]

Thank you so much for the Informative video. 🙏🙏🙏

[@dmmcmah1]

Time restricted eating works. I was headed towards diabetes and obesity but put the breaks on eating keto. But it wasn’t really until I added time restricted eating that it really kicked in. Weight loss is automatic. I started going 16 hours and struggled with hunger at first, but now I go 18-20 hours fasting every day with no effort. I am a night owl so wait until 3-4 PM for my first meal, and that way I can have normal social dinners, and still eat hours before I go to sleep. I will say it seems like I sleep a much deeper sleep as well, and sleep apnea cured.

[@lilymondal3527]

Thank you sooooooo much Dr. Satchin Sir. Thanks to this channel also. God bless you all.

[@lindad1582]

Thank you for this.

[@angelagreene8618]

Wonderful interview, thank you.🦋

[@krishnavenihegde781]

Very informative. Thank you

[@Joy80JJ]

Great interview

[@rajeshtanwar2445]

Excellent analysis, valuable and educative.

[@elephantcup]

Gold. So much good content here, I need to watch it again and take notes. I've been on time & calorie restricted/ low carb for almost a year, every benefit that he described, I've experienced. I attribute the elevated mood (sometimes euphoric) in the AM to ketosis. My mood and energy usually build until I eat at around 2PM, then they sag. Mind and body happier with no food.

[@mthomas1800]

So encouraging ✨

[@kfamfun4485]

Enjoyed the science discussion

[@ramsesii5744]

VERY interesting! I will try to be a bit more disciplined on this from now on.

[@community1854]

I do six hours, 9 am to 3 pm, the Buddhist Monks diet routine, and I feel amazing. Lost 15 lbs and everything is fantastic! Buddha stayed radiant with this lifestyle so I adopted it in respecting Buddha as I’m a practising Buddhist!

[@jeffreyharrison4045]

Amazing episode! Thanks@

[@kguruprasanna7768]

A brilliant program. In Indian culture many festivities are linked with "fasting". Following circadian rhythm morning till night with simple and small meals should help surely. Along with, a happy mind is important as well. Let us enjoy fasting.

[@LemyAng]

But why many Indian's friends of mine have a big belly 🤔

[@guruvengat]

@@LemyAng because we got sold into the idea if breakfast is the most important meal . Im also guilty of telling my mom to stop all these fasting for religion 🙁.

[@HS-gt1qf]

@@LemyAng 😂😂

[@dreamingrightnow1174]

This discovery, when we eat is fascinating and something I'm learning about my own eating patterns as I restrict my feeding period. And I suspect that people who are willing/able to participate in the process, as simple as it is, is still selecting for more "conscious" eaters; less compulsive. It's a guess on my part as a highly compulsive eater who still hasn't recorded my own eating patterns. If this is the case, then many of feed over a wider window than 15 hours; perhaps as much as 20. This is discussion is motivating me to stick with my window, in understanding why it's so difficult at times.

[@karinwest919]

What an enlightenment!

[@One-2-3-4]

Excellent!

[@Jules_Jules]

One of the best interviews !! Look forward to the next ones👍👍👍👍

[@deetissera1492]

Great interview!🙏

[@zeeshansayed6012]

Interviewer with good listening skills and showing interest through good facial expression!

[@lisemathieu9441]

WoW this was fabulous

[@arifali6762]

Practical and good quality advice is highly appreciated. 🙏👍

[@viranjith]

Amazing interview

[@renukanb5379]

Very good explanation.

[@feelMYmeat]

Thanks very much for this very informative and enjoyable interview. Full watch, thumbs up - Leo Low-Carb Lion

[@pj595]

Absolutely fascinating interview, thank you

[@okjeelanijeelani3392]

Very nice explain sir God bless you and your family

[@noediaz143two]

How does he get these amazing people on his podcast. Top notch bro.

[@parmodbudhiraja7604]

Thanks very much Dr. Panda for your wonderful work on intermittent fasting. I observe daily almost 8 hours eating window without any difficulty at all. I am aware that pancreas works well from 08AM to 8 PM and adjust my 8 hours eating window within the period between 10.00 AM to 0700 PM. If earthing daily at least 2 hours ( meaning in direct contact with the earth ) is added to intermittent fasting, it gives more better results. The electrons from earth which flow in our body neutralize the positive free radicals in the body reducing inflammation leading to various diseases within our body.

[@frodemansika5487]

Thanks for a very good interview. Dr Panda realy heads down to some understanding points. The body must be given a chanse to recover and clean up when the stomac has been ‘attaced’ by foods and the different nutrisions in the food. An understandable lesson for a norwegian. Keep up the good works😊👍

[@testinginstruments7785]

Very good advice.

[@muzmeldadilavegamuzkhan5622]

Thank you doctor ...I loved it

[@community1854]

Superb information!

[@bananacake79]

I listened to him on Huberman's podcast and immediately switched to his way of fasting. Absolutely nothing except water after 6.30 pm and broke my fast at 8.30 am, within 3 weeks, my sleep pattern got better and stomach and lower back fat started reducing. I did for one month and due to some reason stopped but I am planning to do it again from next month.

[@bressonNemesis]

I respect and comment Dr. Panda's work. When did his lab begin discovery and publishing of their findings? Even as early as the early 90s if not earlier, it was well understood that food eaten later at night tend to store as fat. Further, there were plenty of anecdotal evidence around eating earier as a weight loss strategy.

[@kokok1718]

-Sleep 8 hours -10 Hours of restricted eating -Eat 2 hours after waking up -Eat 2-3 hours before sleeping -Get low light exposure before sleeping -Walk outside for 30 minutes outside

[@neetabhujbal2796]

👍👍

[@Kernoe]

very good information

[@surendranerurkar1138]

And a little bit about the visits to the dentists,. As a chemist, I used surfactants, to reduce the surface tension, in the water based coatings. Our toothpastes have some. But, we do not use them correctly. Instead of spitting the foam, we should try to rinse our mouth with it, by diluting it a little more, in order to remove food stuck in the crevices. That should keep the bacterias away.

[@paulasamec8715]

I don’t know about melatonin issue, but what I noticed since I started eating more meat especially red meat, I usually sleep 8 hours straight through except in cases when I drink a lot late in the evening! And I’m old, 75 year old woman!

[@sleepsmartsmashstress740]

WHERE TO TIME THE EATING WINDOW (other than in fast food outlet drive in ) The plugging of the food consumption 8-hour window gets thrown around but the answer would not come from academic research on it. The most logical position to take is to rhyme it with your sleep cycle and try to plug the food intake 8 hours exactly opposite to the 8 sleeping hours by inserting 4 hours before and 4 hours after the food intake window. It would be impossible to argue with this intuitively arrived at posture that I am personally practicing but may be 3 hours before breakfast and 5 hours after the last meal (a snack)

[@arunenquiry]

Great interview! Thank you! Have these results been replicated by other researchers? I keep hearing of a replication crisis in science, especially the life sciences.

[@artemishunter8993]

I joined the study. I like providing data. This should be interesting as I'm a overnight worker since 2008.

[@jamesnicholson8927]

Havnt watched the video yet but I'm an overnight worker too.

[@jamesnicholson8927]

What is the study

[@malikamartini5687]

Enjoyed very much listening to you! Why then is cholesterol increasing with this type of fasting?

[@beerman204]

Practical, understandable, news you can use ...

[@nisithmohanty4197]

Excellent talk ,time restricted food intake is known in India thousands of years,Buddhist practice 8 hour eating window and don’t eat after sunset,there are many sects practice the same

[@fromdesktooven6756]

In ayurveda, they have emphasized on time of eating along with the quality and quantity.....the concept of fasting was always there in Indian culture.....

[@roshnigovender3689]

WOW amazing video

[@Ivy_1057]

Thank you for this important information. I will try to follow. Subscribed 👍

[@madhurivilas5273]

Superb

[@Carson11able]

I have been eating in a 4 hour window or OMAD for over 1 year. I also eat a Keto diet.

[@joharalantong2020]

time indeed is very vital!

[@marymathewsn.5305]

Great news! I lost my belly fat after following 16:8 for an interview.BP and Sugar also came down from bpre hypertensive and pre diabetes.Even skin allergy disappeared!! Thanks!! Now I would like to have advice on time frame for a person who has to work 7 pm to 7 am 3 continues nights a week!

[@delaneyondreams]

I used to work in using dreams for problem solving with a wonderful woman named Mary Mathews. Are you she?

[@captainfox6212]

Wow how long did you do the 16:8 for, months, years? and what skin allergy did you have?

[@arifali6762]

Is the part 2 already broadcasted?

[@r.p.8906]

I’m doing IF and I lost 10 lbs. I’m at my perfect weight for over 1 year , keto diet. Very little fiber. I Rejuvenated with 10 years in one year. I also walk, do yoga and swim. I stopped fiber because being vegetarian for 10 years made me bloated and I was diagnosed with H Pilory and SIBO. Once cured, my stomach flattened like when I was a teen! ( I kept the same weight as before: my perfect weight). IF plus keto did it for me. 4-6 hours feeding window. I can’t even THINK of eating after 4 pm. My body completely shifted and feels very light and comfy !! If I eat later, I’m very uncomfortable and sleeping is very light.

[@deb52811]

I'm curious if you have added some fiber in since. Also, interested in a typical day's food that you eat.

[@KameshwarChoppella]

Wow. Good for you. Stay healthy 👍🏽

[@haleemasadia9622]

Hi. What do you daily can explain

[@chrispower1884]

My personal experience is when I restrict my eating window to one meal a day or even 2 meals a day which are within a 6 hour window I find it very difficult to eat enough. So rather than go 18 hours without food I am now trying to go 14 hours and then eat a later breakfast. Skip lunch and go another 9 hours before dinner which means I can eat well for my second meal and that allows me to eat enough calories. I am carnivore and feel satiated for at least 8 hours or after my meal so this is why I am trying this way of eating to make sure I eat enough food. I know Dr. PANDA suggests not eating for 3 to 4 hours before sleep but I find that if I do this my sleep is disturbed as I feel hungry at night. Sleeping after 2 to 3 hours from my evening meal seems to work better for me as I manage to eat well and feel satiated through the night and morning once I awake. I would be really interested to hear from others if they think there is another solution to my problem of not being able to eat enough in a shorter window. Thanks!

[@nandiniet6136]

From personal experience of family members, most of my family say the same thing as you. If they don’t eat closer to their sleep time they find it hard to sleep sound because they feel hungry. But it’s the same members of the family who now say they don’t necessarily have to do that because you have trained your body and your mind. One of the docs I follow Dr Pal mentions that initially the body is in shock when we try nee fasting etc so it needs time to adjust. For some it may even take upto 3 months for their body to adjust to our new habit. In this time the body will try to show many reactions as such but eventually will get used to it.

[@bethmiller4000]

You may not be eating enough. Eat meat and poultry with their natural fat, whole milk, eggs, berries, drink 8 cups water.