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Feel Better, Live More with Dr Rangan Chatterjee
#306 How to Sleep Better, Boost Gut Health and Get More Energy with Professor Satchin Panda
Oct 25, 2022
02:11:56
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Quick takeaways
- Optimizing health by compressing eating to a 10-hour window influences gene expression.
- Consistent fasting promotes internal preparation and repair processes aligned with circadian rhythm.
- Eating within a 10-hour window yields benefits like improved sleep, digestion, weight loss, and kidney function.
- Aligning eating patterns with evolutionary history can guide optimal health and well-being through time-restricted eating.
Deep dives
Benefits of Time-Restricted Feeding in Genetic Programming
By changing your eating time to a 10-hour window, nearly 80% of the genes in the genome can be influenced to turn on or off. This alteration allows individuals to control their genetic program and optimize their health through time-restricted feeding.
Importance of Consistent Fasting Times for Circadian Rhythm
Consistent fasting at the same time each day triggers internal preparation by the circadian rhythm. The fasting process includes initial digestion, nutrient absorption, glycogen utilization, and subsequent fat burning. During sleep-aligned fasting, a repair process is activated, addressing damage and promoting rejuvenation.
Benefits of Compressing Eating Window to Improve Health
Compressing the eating window to 10 hours can lead to various benefits such as improved sleep quality, digestion, energy levels, weight loss, gut health, and kidney function. Studies have shown positive outcomes in pre-diabetes and type 2 diabetes management by following a time-restricted eating approach.
Harmonizing Eating Patterns with Evolutionary History
Aligning eating patterns with evolutionary history suggests that early humans consumed easily digestible foods in the morning and heavier meals in the evening, reflecting our natural circadian rhythms. Understanding our traditional eating habits and metabolic needs can guide us in optimizing health and well-being.
Benefits of 10-hour Eating Window
Within a 10-hour eating window, individuals may experience improved sleep quality, better gut health, and increased sense of energy throughout the day. This eating pattern has shown positive effects on sleep satisfaction, acid reflux, and overall gut health within a few weeks of adoption.
Blood Sugar Control and Hypertension Improvements
Following a 10-hour eating window, individuals with prediabetes or type 2 diabetes may notice enhanced blood sugar control, particularly during fasting periods, resulting in improved management of nighttime blood sugar levels. Moreover, studies suggest that individuals with hypertension may experience reductions in both systolic and diastolic blood pressure after approximately 6 to 8 weeks of this regimen.
Impact on Athletic Performance
Research indicates that athletes, including mice in studies, exhibit enhanced athletic performance when following a time-restricted eating regimen. In one experiment, mice consuming within an eight-hour window displayed substantially improved treadmill endurance compared to those with unrestricted feeding. This eating pattern has also been linked to aiding in muscle repair and recovery from injuries, benefiting both recreational and professional athletes.
Implementing Time-Restricted Eating
Adopting a time-restricted eating approach within a specified window, such as 10 hours, can lead to various health benefits, including improved weight management, blood sugar levels, gut health, and energy levels. Consistent sleep patterns, outdoor light exposure, afternoon exercise, and avoiding food and bright light before bedtime form essential elements of this lifestyle strategy.
CAUTION: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.
Ten years ago this week’s guest published a seminal paper on time-restricted feeding (TRF) and this research was hugely influential in kick-starting a global health phenomenon, now known as intermittent fasting. Professor Satchin Panda is a leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books The Circadian Code and The Circadian Diabetes Code.
Over the years, Satchin’s work has had a significant influence on the way I practise medicine and I’m delighted to welcome him back onto the podcast today for our second conversation so that he can update us on where we are with our understanding of this topic today.
Research has shown that around 50% of us currently spread our meals and snacks across 15 or more hours of the day. But Satchin’s research suggests that 10 hours may well be the optimum window for eating for many of us. Having periods of time in every 24 hours where we are not eating is essential for repairing, resetting and rejuvenating all of our organs and tissues – and ultimately releasing anti-inflammatory signalling molecules that strengthen our immune system.
We talk about the multiple benefits that people can experience when they compress their eating window. People sleep better, their digestion improves and their energy increases. Further proven benefits over time include weight loss, improved gut health and kidney function – not to mention some incredible results when it comes to reducing pre-diabetes and type 2 diabetes symptoms.
And food, while important, is not all that counts when it comes to optimising our daily circadian rhythms. Satchin talks about the other simple lifestyle factors that are hugely important. He also shares some great advice on jet lag, shift work, ‘social hangovers’ and the optimum time for naps and exercise.
It’s no exaggeration to say that Satchin’s work has revolutionised our understanding of health and wellbeing and it was a huge honour to speak to him again. I hope you enjoy listening.
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Show notes https://drchatterjee.com/306
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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