FoundMyFitness - Satchin Panda, Ph.D. on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health

Satchin Panda, Ph.D. on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health

06/30/16 • 99 min

Dr. Rhonda Patrick speaks with Dr. Satchin Panda, a professor at the Salk Institute for Biological Studies in La Jolla California. Satchin's work deals specifically with the timing of food and it's relationship with our biological clocks governed by circadian rhythm and also the circadian rhythm in general.

In this video we discuss...

The fascinating history of experimentation that ultimately elucidated the location for the region of the brain necessary for a properly timed sleep-wake cycles.
The relationship between our body's "master clock" and it's many peripheral clocks.
Why infants sleep so intermittently, instead of resting for a longer, sustained duration like healthy young adults... and why this sustained rest also goes haywire in the elderly.
The fascinating work Dr. Panda took part in that lead to the discovery of a specialized light receptor in the eye that sets circadian rhythms and is known as melanopsin.
The important relationship between the relatively light insensitive melanopsin, which requires around 1,000 lux of light to be fully activated, and its control of the circadian clock by means of activation of the suprachiasmatic nucleus and suppression of melatonin.
The effects light exposure seems to have on next-day cortisol, a glucocorticoid hormone that regulates around 10-20% of the human protein-encoding genome.
The clever experimental design by which Dr. Panda and his colleagues discovered that certain circadian rhythms, especially of the liver, are entrained by when we eat, instead of how much light we get. This underlines the fact that, when managing are circadian rhythm, both elements are important!
One of the more surprising effects of time-restricted feeding in mice eating a so-called healthy diet: increases in muscle mass and even endurance in some cases.

Interested in trying out time-restricted feeding? Don't let your data points go to waste! You can try out time-restricted feeding and have a real impact on human research! Commit to 14 weeks and download Dr. Panda's mobile app to get started. Learn more at: mycircadianclock.org/participant

In this video we discuss...

The fascinating history of experimentation that ultimately elucidated the location for the region of the brain necessary for a properly timed sleep-wake cycles.
The relationship between our body's "master clock" and it's many peripheral clocks.
Why infants sleep so intermittently, instead of resting for a longer, sustained duration like healthy young adults... and why this sustained rest also goes haywire in the elderly.
The fascinating work Dr. Panda took part in that lead to the discovery of a specialized light receptor in the eye that sets circadian rhythms and is known as melanopsin.
The important relationship between the relatively light insensitive melanopsin, which requires around 1,000 lux of light to be fully activated, and its control of the circadian clock by means of activation of the suprachiasmatic nucleus and suppression of melatonin.
The effects light exposure seems to have on next-day cortisol, a glucocorticoid hormone that regulates around 10-20% of the human protein-encoding genome.
The clever experimental design by which Dr. Panda and his colleagues discovered that certain circadian rhythms, especially of the liver, are entrained by when we eat, instead of how much light we get. This underlines the fact that, when managing are circadian rhythm, both elements are important!
One of the more surprising effects of time-restricted feeding in mice eating a so-called healthy diet: increases in muscle mass and even endurance in some cases.

Previous Episode

#024 Ray Cronise on Cold Thermogenesis, Intermittent Fasting, Weight Loss & Healthspan

Ray Cronise

Ray Cronise is a former NASA material scientist and cofounder of zero gravity, a company that offers weightless parabolic flights to consumers and researchers. The interesting thing about this interview, isn't strictly raised professional background, however, but instead his propensity towards aggressive self-experimentation.

In this episode, Ray and I discuss...

(00:00) Introduction
(03:40) Ray's 23-day (and counting) water fast
(05:13) Using fasting and cold stress to lose weight
(10:44) Meeting nutritional needs over the long-term
(17:22) We are simultaneously overnourished and malnourished
(23:31) Inflammation may be the best predictor of aging
(29:03) What is metabolism and how do we measure it?
(40:22) Meal timing to optimize health
(01:12:04) Cold stress promotes wellness
(01:27:19) Similarities between cold stress and exercise
(01:42:27) Exercise and cold stress delay neurodegeneration
(01:45:13) Cold stress increases fat oxidation
(01:51:52) Anecdotes and fun facts about melatonin

If you’re interested in learning more, you can read the full show notes here.

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Next Episode

Ruth Patterson, Ph.D. on Time-Restricted Eating in Humans & Breast Cancer Prevention

Today's episode features Dr. Ruth Patterson, a professor in the UC San Diego Department of Family Medicine and Public Health as well as Associate Director of Population Sciences and leader of the Cancer Prevention program at Moores Cancer Center at UC San Diego Health. If you enjoyed my last episode with Dr. Satchin Panda, I have good news! This will also be a great episode for you, since we talk about some similar ideas, but focus more on the human side of things, especially when it comes to time-restricted eating, since Dr. Patterson does primarily clinical research.

In this 45-minute podcast, we talk about...

The importance of time-restricted eating as a practical public health intervention, mostly for it's ease of implementation, that may have a widespread impact on disease risk.
Why you should probably make sure your time-restricted eating window occurs earlier in the day, rather than later.
How the first 5% drop in weight loss can have disproportionately large effects on the metabolic factors associated with breast cancer risk when compared with subsequent weight loss.
The association of longer fasting durations beginning earlier in the evening and improved sleep in humans, as well as spontaneous physical activity in their day-to-day lives.
The relationship between metabolism and breast cancer risk.
The effect of lifestyle factors, such as obesity, physical activity, what and even when you eat, whether or not you smoke tobacco... and how even modest changes, such as consuming food earlier in the day and only during an 11-hour window, can decrease breast cancer risk and recurrence by as much as 36%.
The importance of starting your fast earlier in the evening, and how an earlier eating window has been shown to correlate to reductions in inflammatory markers.
The association of higher circulating insulin levels with breast cancer risk, and how insulin itself has an important relationship with estrogen by affecting the levels of sex-hormone binding globulin.
The dangers of having a cellular environment that is inflamed, as the case is with the obese, and simultaneously having elevated cellular growth signals, which is also characteristic of the hormonal milieu of the obese.
The surprisingly small role heredity plays in determining overall risk of breast cancer when compared to lifestyle factors.
How healthful lifestyle habits, like choosing to eat during the right window, ultimately helps us trend our risk for many of the diseases of old age in the correct direction instead of influencing only one or another.

If the concept of time-restricted eating especially piques your interest, make sure to...

Check out the podcast released just prior to this one: Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health.
Make sure your data points go to good use! Visit myCircadianClock.org to learn how you can, by committing to a minimum of a 14 week "intervention" and submitting pictures of your food from your iPhone or Android phone, move human research on time-restricted eating forward.

Huge special thanks to Dr. Ruth Patterson for coming on. Enjoy the podcast!