ZOE Science & Nutrition Recap: The power of a 12 hour eating window | Prof. Satchin Panda
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May 13, 2025 
Satchin Panda, a renowned Professor at the Salk Institute, explores the crucial link between eating patterns and health. He discusses how late-night snacking disrupts our circadian rhythms and impacts organ function. Panda shares insights from mouse studies showing the health benefits of time-restricted eating, emphasizing that limiting food intake to an 8 to 12-hour window can enhance overall well-being. He also highlights how this approach can lead to smarter food choices and healthier habits in our daily lives.
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Circadian Rhythm and Eating Timing
- Our circadian rhythm is reset by two main cues: daylight and timing of food intake.
- Eating late at night disrupts clocks in organs like the liver, gut, and heart, impairing their function.
Mice Study on Eating Window
- Mice eating the same amount of unhealthy food within an 8-hour nighttime window stayed healthy.
- Mice eating the same food anytime became obese and diabetic, showing the impact of eating window.
Eating Windows in Humans Are Longer Than Thought
- Less than 10% of people consume all calories within 12 hours despite many believing they do.
- Actual eating windows are longer and vary, often spreading snacks into the evening hours.