Could Adjusting When You Eat & Sleep Improve Digestion, Energy & Menopause Symptoms? with Satchin Panda

Jun 30, 2025

In this engaging discussion, Dr. Satchin Panda, a prominent researcher at the Salk Institute, explores the fascinating links between circadian rhythms, meal timing, and overall health. He shares insights on how adjusting when you eat and sleep can enhance digestion and energy, especially during menopause. Listeners learn about the effects of light exposure on sleep patterns and metabolic health, along with practical tips from his Ontime Health app designed to help optimize daily routines for better well-being.

Ask episode

AI Snips

Chapters

Transcript

Episode notes

INSIGHT

Circadian Rhythms Control Body Clocks

Circadian rhythms govern gene and hormone cycles daily, influenced by sleep, light, and eating times.
Deciding when to eat can fundamentally reset body functions, making timing as crucial as diet quality.

INSIGHT

Circadian Disruption Impacts Fertility

Disrupting circadian rhythms can irregularize menstrual cycles and harm fertility.
Maintaining good circadian rhythm supports regular menstrual cycles and may improve pregnancy chances.

INSIGHT

Chronotypes Shift with Environment

Chronotypes like night owl or early bird shift due to social and environmental factors, not genetics.
Evening light exposure and habits like caffeine use delay sleep time but can be reset by natural light cycles.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Dr. Satchin Panda delves into the fascinating world of circadian biology. He explains why the timing of your meals could be as crucial as the food you eat, how disruptions in circadian rhythms can affect menstrual cycles, and the unexpected links between sleep, light exposure, and metabolic health.

Want a simple way to improve your circadian health? Dr. Satchin Panda has developed Ontime Health, an app and online programme designed to help users understand more about sleep, fasting, activity and light so they can improve their overall wellbeing, longevity and performance. Join the FREE 12-week programme that helps you learn and stick to daily routines that optimize your natural rhythms. The app is a log, tracker, prompt and checklist to help you make those healthier routines a habit.
Get started: http://getontimehealth.com/DrStephanie

Episode Overveiw (timestamps are approximate):
(0:00) Intro/Teaser
(6:00) Understanding Chronotypes and Circadian Rhythms
(20:00) Adjusting to Different Light Environments
(30:00) Optimizing Light Exposure for Health
(46:00) Impact of Meal Timing on Health
(53:00) Navigating Menopausal Changes and Sleep
(1:08:00) Optimal Time for Exercise Performance
(1:18:00) Foundations of Health
(1:26:00) BONUS: the “After-Party” with Dr. Stephanie

Resources mentioned in the episode can be found at https://drstephanieestima.com/podcasts/ep423

A huge thank you to our sponsors:

TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER.

PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Get 20% off plus a FREE rechargeable frother and glass beaker with my exclusive link: https://piquelife.com/better

BEAM MINERALS - Replenish essential minerals your body needs. Visit https://beamminerals.com/better for 20% off of the entire store. The discount is auto-applied at checkout.

BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.