May 1
2 min read
“STEM-Talk — Dr. Satchin Panda on Circadian Rhythms and Time-Restricted Eating to Improve Health.”
Link to Podcast: https://podcastnotes.org/stem-talk/panda-2/
Description: Key Takeaways
- Black coffee in the morning does not appear to signal the start of the eating window
- But you absolutely cannot put cream/sugar in it and still be in a fasted state
- Mouse studies show that time-restricted eating leads to weight loss (specifically coming from a loss of body fat)
- A sleep deprived brain tricks us into thinking we’re hungrier than we actually are, and hinders our decision making ability when it comes to food (what to eat/when to stop eating/how much to eat)
- Sleep deprivation, in combination with late night eating, is very problematic
- During sleep we produce growth hormone that help repair damaged cells — When we sleep less, we have less of this growth hormone present to repair our cells
- When we eat late into the night, our stomach is thus working late into the night to digest the food — so the stomach cannot repair itself
- Lack of growth hormone, in conjunction with food in the stomach, slows down the repair process
- This causes damage in the gut which can accumulate
- When the gut lining is damaged — allergy causing food particles or disease causing bacteria can enter the blood and cause more inflammation
- And MANY chronic diseases, have their root in increased inflammation
- You probably aren’t really a night owl — you just have too much caffeine late in the day, and expose yourself to too much blue light too close to bedtime
- Shift work is VERY unhealthy because it disrupts your circadian rhythm
- Shift workers are at a very high risk for colon cancer
- From user data from Satchin’s app, called My Circadian Clock, Satchin has found that many people, while practicing time-restricted eating, see an improvement in acid reflux, as well as an improvement in sleep
- Satchin eats his last meal at around 6pm
