#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition

Dr. Satchin Panda
Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies.
Dr. Panda's work focuses on chronobiology, the study of the day-night cycles that drive the multifaceted activities of the human body, using genetic, genomic, and biochemical approaches. He is an expert on circadian rhythms and a pioneer in the field of time-restricted eating. A priority for Dr. Panda when designing his studies is to identify strategies that positively impact public health.
In this episode, Dr. Panda and I discuss...
• 00:00:00 - Introduction
• 00:04:29 - How circadian rhythms influence human health
• 00:12:30 - Seeking bright light in the morning and avoiding it in the evening improves sleep
• 00:20:40 - Supplemental melatonin may counteract evening bright light exposure
• 00:26:16 - The relationship between melatonin and insulin secretion
• 00:33:15 - Shift work, jet lag, and modern life contribute to circadian dysfunction
• 00:45:10 - Naps might aid with afternoon sleepiness and sleep loss
• 00:47:05 - Indoor lighting can be used to promote healthy circadian rhythms
• 00:51:20 - Time-restricted eating strengthens circadian biology
• 01:02:13 - Dr. Panda's ongoing study uses a smartphone app to track diet
• 01:03:41 - Most people are unaware of their eating patterns
• 01:07:58 - How Dr. Panda incorporates his research findings into his own life
• 01:16:21 - Our circadian rhythms dictate when we should exercise
If you're interested in learning more, you can read the full show notes here: foundmyfitness.com/episodes/satchin-panda-3
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