Episode #283. Have you ever thought about how you can improve your health and well-being by aligning with your internal clocks? Join me as I sit down with circadian biology expert Dr Satchin Panda to learn his six essential tips for nurturing our circadian rhythm.
Specifically, we discuss:
- Introduction (00:00)
- The Importance of Sleep Optimisation (03:18)
- Factors Influencing Sleep: Genes vs Daily Behaviours (11:53)
- The Relationship Between Caffeine and Sleep (16:27)
- Melatonin: Understanding Suppressors, Dosage, and Supplementation (21:15)
- Is It Possible to Compensate for Lost Sleep? (34:03)
- The Link Between Sleep Deprivation and Body Fat Accumulation (36:25)
- Should We Eat Immediately After Waking Up? (43:10)
- Time-Restricted Eating and Its Impact on Circadian Rhythms (48:32)
- Timing Your Meals: When Should You Consume Most of Your Daily Calories? (59:43)
- Time-Restricted Eating and Its Effect on Mitochondrial Function (1:04:50)
- Gender Differences: How Time-Restricted Eating Affects Health Outcomes in Men vs Women (1:11:04)
- The Ideal Amount of Daylight Exposure for Optimal Health (1:17:57)
- Determining the Best Time of Day to Exercise (1:28:57)
- Preparing for Bed: The Importance of Avoiding Food and Bright Lights Two Hours Before Sleep (1:35:23)
- Prioritising Lifestyle Habits: Which One Reigns Supreme? (1:40:55)
- Conclusion (1:45:56)
Enjoy, friends.
Simon
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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
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