Dhru Purohit Show

The Science Behind When To Eat and Other Top Lessons On Circadian Biology

Jan 20, 2025

Dr. Satchin Panda, a circadian biology pioneer from the Salk Institute, uncovers how aligning your eating and exercise with your body’s natural rhythms can boost health and cognition. He emphasizes the importance of time-restricted eating, especially for shift workers. Dr. Martin Moore-Ede, a former Harvard professor, highlights the dangers of blue light exposure, linking it to disrupted sleep and obesity. Together, they shed light on how modern lifestyles are misaligning our circadian rhythms, urging for better light exposure and healthier eating patterns.

01:06:43

Episode guests

Martin Moore-Ede

Satchin Panda

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Circadian rhythms influence various bodily functions including metabolism and cognition, urging alignment with natural light-dark cycles for optimal health.

Mindful meal timing, particularly in avoiding late-night eating, is essential to prevent digestive issues and promote metabolic balance.

Exposure to natural light during the day and managing blue light at night are crucial for maintaining circadian rhythms and overall well-being.

Deep dives

Circadian Rhythm's Impact Beyond Sleep

Circadian rhythms play a crucial role in regulating various bodily functions beyond just sleep. This biological clock influences immune health, mental health, cognitive processes, and the risk of developing chronic diseases such as cancer. By aligning daily activities—like eating and sleeping—with natural cycles, individuals can significantly enhance their overall health. Understanding and supporting circadian rhythms may empower people to adopt healthier habits, ultimately reducing the risk of chronic diseases.

Intro

2min

Circadian Rhythms and Health

10min

Impact of Late-Night Eating on Metabolism and Skin Health

3min

Late Night Eating and Health Impacts

13min

Exploring the Connection Between Eating Patterns and Sleep Quality

6min

Exploring Time-Restricted Eating: Mice, Humans, and Circadian Rhythms

4min

The Impact of Light on Circadian Rhythms

20min

The Blue Light Dilemma

10min

This episode is brought to you by Pique Life and Birch Living.

We used to think that the circadian rhythm only affected sleep. However, emerging science shows it’s deeply connected to metabolism, cognition, chronic disease risk, and many other critical aspects of health. Our biology is designed to function in harmony with the natural light-dark cycle, but modern society has significantly disrupted this balance.

Today on The Dhru Purohit Show, we bring you a special compilation episode featuring Dhru's conversations with leading experts on the critical role circadian rhythms play in our health and well-being.

Dr. Satchin Panda delves into his groundbreaking research on circadian biology, revealing how leveraging your circadian rhythm can significantly improve sleep, reduce the risk of chronic diseases, and enhance cognitive function. He also shares how time-restricted eating, exercise, and light exposure can help program your circadian rhythm, with a special focus on the importance of these tools for shift workers.

Dr. Moore-Ede discusses the dangers of chronic blue light exposure and its profound impact on health, highlighting research that reveals how it disrupts circadian rhythms. He also examines the connection between light exposure and obesity and explains why these risks remain underrepresented in mainstream media.

Dr. Satchin Panda, a professor at the Salk Institute and founder of the UC San Diego Center for Circadian Biology, is a leading researcher in circadian biology.

Dr. Martin Moore-Ede, a former Harvard Medical School professor and expert in circadian rhythms, has conducted groundbreaking research on light's role in regulating sleep-wake cycles and overall health.

In this episode, Dhru and his guests dive into:

Why when we eat is more important than what we eat (01:38)
Effects of chronic late-night eating (08:18)
Adverse effect of disrupting our circadian rhythm (16:25)
What is sleep debt (19:21)
Paying attention to when you eat (30:16)
Research on time-restricted eating (34:08)
Why sleeping with the lights on is damaging to your health (39:01)
Why sun exposure is critical for good health (41:55)
Dr. Martin's recommended time for sun exposure (49:28)
The link between blue light and obesity (51:42)
Master clock of the circadian rhythm, cortisol, melatonin, and others (54:06)
Why doctors aren't talking about the harmful effects of blue lights (59:03)
Blue lights in hospitals and how they prevent healing (01:04:47)

Also mentioned:

This episode is brought to you by Pique Life and Birch Living.

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Dhru Purohit Show

The Science Behind When To Eat and Other Top Lessons On Circadian Biology

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Circadian Rhythm's Impact Beyond Sleep

The Significance of Eating Timing

Effects of Late-Night Eating

Light Exposure's Role in Health

The Importance of Sleep Debt Management

Remember Everything You Learn from Podcasts