Huberman Lab
Podcast Notes * “When it comes to nutrition, quality, quantity, and timing – all these three matter.” – Dr. Satchin Panda * Intermittent fasting really means caloric restriction; time-restricted eating doesn’t necessarily reduce caloric intake but does reduce the time of eating food (for example, 16hrs fasting and 8 hours of eating) * Consistency is a critical component of TRE: our body has an internal timetable that pre-programs molecular aspects of the cells – they want to do certain things at certain times; we can use feeding to tune our cells + Adhere at least 5 days per week; obviously, every day is best but improvements have been observed 5 out of 7 days * A feeding window of 10 or 12 hours is a good place to start (particularly if you exercise), then taper down to 8 hours of feeding if it feels right for you + Be advised, reducing the feeding window too much can have negative side effects, particularly for athletes or very active people * Most studies exclude shift workers because of schedule and known disruption to physical and mental health – even 1-2 nights of being awake when you expect to sleep can take a week to recover
Read the full notes @ podcastnotes.org
In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) Dr. Satchin Panda
(00:03:02) Sponsors: HVMN, Eight Sleep, Thesis, Momentous
(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health
(00:14:38) Mealtimes & Circadian Clock
(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion
(00:25:28) Breaking a Fast, Burning Fat
(00:32:49) Sponsor: AG1 (Athletic Greens)
(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity
(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)
(00:52:40) Physical Activity, Nutrition & Feeding Window
(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet
(01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast
(01:15:07) Sponsor: InsideTracker
(01:16:20) Circadian Rhythm, “Night Owls” & Genetics
(01:26:37) Morning vs. Nighttime Discussions, “Me Time”
(01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin
(01:36:05) Shift Workers, Health & Disease
(01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction
(01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose
(02:05:18) Shift Workers & Sleep; Alcohol & Caffeine
(02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep
(02:22:10) Meal Timing
(02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health
(02:28:12) “Fat Fasting”, Blood Glucose & Insulin
(02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?
(02:39:14) Circadian Rhythm & Metabolism
(02:41:36) Ontime Health App, Circadian Clock App
(02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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