Episode
Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
2:49:06
Published: Mon Mar 13 2023
Description
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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Eight Sleep: https://eightsleep.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman 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 Disclaimer
Chapters
The discussion revolves around the different benefits of intermittent fasting, including its impact on liver, gut, brain, mood, and cognitive work.
00:00 - 06:01 (06:01)
Summary
The discussion revolves around the different benefits of intermittent fasting, including its impact on liver, gut, brain, mood, and cognitive work. The speaker also mentions the benefits of using ketone IQ as a fuel source for the body and brain without following a ketogenic diet.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
The impact of time-restricted feeding versus calorie restriction is tested through mouse experiments, with the window of the feeding period being the focus.
06:01 - 16:39 (10:38)
Summary
The impact of time-restricted feeding versus calorie restriction is tested through mouse experiments, with the window of the feeding period being the focus. Experts discuss the definition of intermittent fasting, time restricted feeding, and the concept of feeding for humans.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Changes in external timing such as daylight saving time or time zone travel can throw off our internal clocks and lead to lower performance levels for a few days.
16:39 - 24:56 (08:17)
Summary
Changes in external timing such as daylight saving time or time zone travel can throw off our internal clocks and lead to lower performance levels for a few days. Additionally, waking up early due to daylight saving time changes can put stress on the heart and increase the risk of a heart attack, highlighting the critical connection between external time and health.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Consuming more fat in your diet doesn't necessarily mean you'll burn more body fat, as dietary fat is absorbed and digested differently than body fat.
24:56 - 32:37 (07:40)
Summary
Consuming more fat in your diet doesn't necessarily mean you'll burn more body fat, as dietary fat is absorbed and digested differently than body fat. However, if you select a consistent feeding window each day, it can provide benefits regardless of whether it falls into intermittent fasting or time-restricted feeding.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
The research shows that consistent time-restricted feeding can increase the lifespan of animals.
32:37 - 42:01 (09:24)
Summary
The research shows that consistent time-restricted feeding can increase the lifespan of animals. Specifically, mice that ate the same number of calories within a 12-hour window during their nighttime lived 35% longer than the control group.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Whether or not a feeding window is four hours, six hours, eight hours or 12 doesn't matter for weight loss in humans, as long as the calories are similar or same.
42:01 - 49:36 (07:34)
Summary
Whether or not a feeding window is four hours, six hours, eight hours or 12 doesn't matter for weight loss in humans, as long as the calories are similar or same. People tend to inadvertently reduce their caloric intake when doing four or six hours of time-restricted eating.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Time-restricted eating for 12 hours with alternating periods of feeding and fasting has benefits for weight loss, and research has shown benefits for shorter fasting periods as well.
49:36 - 55:16 (05:40)
Summary
Time-restricted eating for 12 hours with alternating periods of feeding and fasting has benefits for weight loss, and research has shown benefits for shorter fasting periods as well. Additionally, many female athletes experience the negative health effects of "Red S" without even realizing it.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Research on mice has shown that time-restricted feeding, where food intake is restricted to a 10 to 12-hour period, can lead to a longer lifespan, even when consuming a healthy diet.
55:16 - 1:01:21 (06:05)
Summary
Research on mice has shown that time-restricted feeding, where food intake is restricted to a 10 to 12-hour period, can lead to a longer lifespan, even when consuming a healthy diet. Additionally, nearly 40% of people maintain a healthy body weight, while 60% are overweight or obese.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Coffee may break a fast and increase the risk of acid reflux, particularly for people with certain conditions, whereas caffeine can trigger anxiety and panic attacks, especially when consumed on an empty stomach.
1:01:21 - 1:08:06 (06:44)
Summary
Coffee may break a fast and increase the risk of acid reflux, particularly for people with certain conditions, whereas caffeine can trigger anxiety and panic attacks, especially when consumed on an empty stomach.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Coffee consumption, particularly at cafes, originated as an evening activity among the Sufi branch of Islam, who used it as a way to extend into the night and socialize.
1:08:06 - 1:12:55 (04:49)
Summary
Coffee consumption, particularly at cafes, originated as an evening activity among the Sufi branch of Islam, who used it as a way to extend into the night and socialize.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Inside Tracker helps in understanding necessary interventions and adjustments in metabolic factors, hormones and lipids (impacting immediate and long-term health) to bring them to the optimal ranges through regular blood tests.
1:12:55 - 1:18:34 (05:39)
Summary
Inside Tracker helps in understanding necessary interventions and adjustments in metabolic factors, hormones and lipids (impacting immediate and long-term health) to bring them to the optimal ranges through regular blood tests.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Even just a weekend of camping and waking with the sunrise and sleeping after sunset can reset someone's melatonin, cortisol, and sleep-wake rhythms for several weeks.
1:18:34 - 1:28:10 (09:35)
Summary
Even just a weekend of camping and waking with the sunrise and sleeping after sunset can reset someone's melatonin, cortisol, and sleep-wake rhythms for several weeks. There are different themes to morning and nighttime discussions, with more leisurely topics reserved for morning and more serious discussions for nighttime.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Using a red light bulb can help individuals fall and stay asleep throughout the night more consistently, especially if they are in new environments.
1:28:10 - 1:35:40 (07:30)
Summary
Using a red light bulb can help individuals fall and stay asleep throughout the night more consistently, especially if they are in new environments. Red light can also help reduce the cortisol releasing properties of light at night, promoting relaxation and good sleep.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
The lifestyle of a shift worker or a shift work-like lifestyle can lead to circadian disruption and a heavier burden of age-related diseases such as high blood pressure, high cholesterol, gastrointestinal problems, inflammation, and colon cancer.
1:35:40 - 1:43:30 (07:49)
Summary
The lifestyle of a shift worker or a shift work-like lifestyle can lead to circadian disruption and a heavier burden of age-related diseases such as high blood pressure, high cholesterol, gastrointestinal problems, inflammation, and colon cancer.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
This transcript discusses the impact of late shifted eating and staying up late with artificial lighting on metabolic dysfunction and the so-called "obesity crisis".
1:43:30 - 1:49:41 (06:11)
Summary
This transcript discusses the impact of late shifted eating and staying up late with artificial lighting on metabolic dysfunction and the so-called "obesity crisis". Studies have shown that even a low level of dim light in the room while sleeping can lead to disruptions in morning blood glucose levels.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
A study done on firefighters and ship workers reveals the challenges of their lifestyle, which includes working 24-hour shifts and having to exercise, eat and socialize within that time period.
1:49:41 - 1:57:32 (07:51)
Summary
A study done on firefighters and ship workers reveals the challenges of their lifestyle, which includes working 24-hour shifts and having to exercise, eat and socialize within that time period.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
A study on firefighters' sleep debt and daytime sleep pressure has shown that even with the need for sudden awakenings during nighttime calls, their sleep debt is not as strong as that of night shift nurses or truck drivers.
1:57:32 - 2:07:07 (09:34)
Summary
A study on firefighters' sleep debt and daytime sleep pressure has shown that even with the need for sudden awakenings during nighttime calls, their sleep debt is not as strong as that of night shift nurses or truck drivers. Furthermore, firefighters experienced a significant decrease in blood pressure when engaged in regular exercise routines, shedding light on the benefits of staying active in reducing sleep debt.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Research shows that time-restricted eating can significantly decrease alcohol intake and disrupt the negative health effects caused by even low levels of drinking.
2:07:07 - 2:13:16 (06:08)
Summary
Research shows that time-restricted eating can significantly decrease alcohol intake and disrupt the negative health effects caused by even low levels of drinking. This is because the gut microbiome changes as a result, leading to changes in cholesterol metabolism and fat and sugar absorption.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Children and teenagers should sleep 9-11 hours and 9 hours, respectively, for their optimal health.
2:13:16 - 2:21:29 (08:13)
Summary
Children and teenagers should sleep 9-11 hours and 9 hours, respectively, for their optimal health. In addition, consistency in mealtimes is essential and the median number of meals consumed in a day is 7.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Researchers are exploring the potential impacts of fasting and low-carbohydrate diets on brain health, as evidence suggests a link between the gut-brain axis and the microbiome.
2:21:29 - 2:31:42 (10:13)
Summary
Researchers are exploring the potential impacts of fasting and low-carbohydrate diets on brain health, as evidence suggests a link between the gut-brain axis and the microbiome. While true ketogenic diets are difficult to maintain, periodic fasting or low-calorie diets may have benefits for brain health, including potentially treating conditions like treatment-resistant depression.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
Dr. Satchin Panda discusses the similarities between the drug-like molecules Metformin and Rapamycin to the state of fasting and their potential effects on longevity when tested on humans in the long term.
2:31:43 - 2:41:21 (09:37)
Summary
Dr. Satchin Panda discusses the similarities between the drug-like molecules Metformin and Rapamycin to the state of fasting and their potential effects on longevity when tested on humans in the long term.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
This podcast episode explores the effects of light exposure on our sleep and overall health, and offers actionable tips to improve our well-being.
2:41:21 - 2:46:39 (05:18)
Summary
This podcast episode explores the effects of light exposure on our sleep and overall health, and offers actionable tips to improve our well-being. Topics covered include the importance of natural light, the dangers of artificial light at night, and advice for shift workers.
EpisodeDr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
PodcastHuberman Lab
The Huberman Lab's Neural Network Newsletter offers free toolkits for sleep, focus, neuroplasticity, cold and heat exposure, and summaries of podcast episodes.
2:46:39 - 2:48:57 (02:18)
Summary
The Huberman Lab's Neural Network Newsletter offers free toolkits for sleep, focus, neuroplasticity, cold and heat exposure, and summaries of podcast episodes. Single ingredient formulations are recommended to develop the most cost-effective and biologically effective supplement regimen.