The Proof with Simon Hill

Neglecting our body's natural clocks is harming our health (Part 1) | Satchin Panda, PhD

Sep 25, 2023

Circadian biology expert Dr Satchin Panda explores the science behind our body's internal clocks. Topics include the role of the suprachiasmatic nucleus in circadian rhythms, strategies for managing jet lag, the impact of blue light on circadian rhythms, the significance of meal timing, and the link between circadian disruption and chronic diseases.

01:12:56

Creator website

Episode guests

Satchin Panda

AI Summary

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Our body's internal clocks, known as circadian rhythms, play a crucial role in maintaining resilience and promoting health.

The suprachiasmatic nucleus (SCN) acts as the central clock in the brain and disruptions in either the central or peripheral clocks can lead to various health problems.

Circadian disruption, caused by factors like jet lag and irregular eating and sleep patterns, can negatively affect metabolism, blood pressure, DNA repair, and increase the risk of conditions like hypertension, diabetes, neurodegenerative diseases, and cancer.

Deep dives

Regular blood work to track health

Regular blood work is an effective way to monitor cardiometabolic and hormonal health. Inside Tracker is a convenient service that allows for at-home blood draws and provides comprehensive results and evidence-based lifestyle recommendations through their app.

Introduction

2min

Understanding the Significance of Circadian Rhythms for Health and Longevity

5min

Understanding Circadian Rhythms and the Master Clock in the Brain

12min

Circadian Disruption and Gene Regulation

7min

Understanding the Role of Melanopsin in Resetting the Internal Clock

4min

Measuring Apo B Levels and the Importance of Light and Food Timing

4min

Nurturing Circadian Rhythms and Health Consequences

26min

Comparing Calorie Restriction and Time-Restricted Eating

12min

Episode #280. Ever wondered how the simple act of timing – when you eat, sleep, or even look at your phone – could dramatically affect your health? In this episode, I sit down with circadian biology expert Dr Satchin Panda to explore this concept. We delve into the science of our body's internal clocks and offer practical advice to keep them in sync. Don't miss out on unlocking the potential of your circadian rhythm for a healthier, more balanced life.

We discuss:

Introduction (0:00)
Understanding Circadian Rhythms: Do They Influence Longevity? (1:55)
The Role of the Suprachiasmatic Nucleus (SCN) in Circadian Rhythms (6:20)
Cellular-Level Circadian Clocks: An Overview (10:33)
A Comprehensive Look at Circadian Disruption (15:56)
Effective Strategies for Managing Jet Lag (26:39)
The Impact of Blue Light on Circadian Rhythms (29:17)
Criteria for Diagnosing Circadian Rhythm Disorders (33:42)
Sensitivity Factors of Circadian Rhythms (34:58)
The Significance of Meal Timing in Circadian Rhythms (39:30)
Circadian Rhythms: Their Relation to Cholesterol and Blood Pressure (43:41)
Exploring the Link Between Circadian Disruption, DNA Damage, and Cancer Risk (46:49)
Circadian Disruption and Its Role in Chronic Disease Risk (49:34)
Time-Restricted Eating and Metabolic Health (55:22)
Outro (1:06:09)

To connect with Dr Satchin Panda, you can find him on Twitter and read his peer-reviewed papers on his profile. To learn more about circadian biology, his books, The Circadian Code and The Circadian Diabetes Code, are an incredible resource. You can also better understand your circadian rhythm while contributing to research with Dr Panda’s app, myCircadianClock.

Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon.

Enjoy, friends.

Simon

Want to support the show?

The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.

Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

Watch the episodes on YouTube or listen on Apple/Spotify

Connect with me on Instagram, Twitter, and Facebook

Nourish your gut with my Plant-Based Ferments Guide

Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book