Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda

In this episode my guest is Satchin Panda, PhD, professor and director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that time-restricted eating (TRE), also known as intermittent fasting, has beneficial effects on metabolic health and longevity. Dr. Panda explains how TRE, and longer fasts as well, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that roughly 50% of people engage in negatively affects their health, and he explains how simple adjustments to these factors can improve their subjective sense of wellbeing and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health, and how confining calorie consumption to a semi-regular daily window can enhance physical health, mental health and longevity. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Eight Sleep: https://eightsleep.com/huberman Thesis: https://takethesis.com/huberman Momentous: https://www.livemomentous.com/huberman InsideTracker: https://www.insidetracker.com/huberman Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Satchin Panda Salk Institute: https://www.salk.edu/scientist/satchidananda-panda Panda Lab: https://panda.salk.edu Publications: https://panda.salk.edu/publications Support Dr. Panda’s Research: https://panda.salk.edu/giving Twitter: https://twitter.com/SatchinPanda Instagram: https://www.instagram.com/satchin.panda Other Resources My Circadian Clock app: https://mycircadianclock.org Ontime Health app: https://getontimehealth.com Articles Revival of light signalling in the postmortem mouse and human retina: https://go.nature.com/3ZWnGro Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice: https://bit.ly/3ywruE3 Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial: http://bit.ly/3LeBdqg Embers of society: Firelight talk among the Ju/’hoansi Bushmen: https://bit.ly/3l65LzK Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend: http://bit.ly/3LhsWlm Feasibility of time-restricted eating and impacts on cardiometabolic health in 24-h shift workers: The Healthy Heroes randomized control trial: http://bit.ly/3FeR1FC Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community: https://bit.ly/3LivSyj Daily Eating Patterns and Their Impact on Health and Disease: https://bit.ly/3YGIHW6 Books The Circadian Code: https://amzn.to/3FixpAv The Circadian Diabetes Code: https://amzn.to/3FiU7Zm Timestamps 00:00:00 Dr. Satchin Panda 00:03:02 Sponsors: HVMN, Eight Sleep, Thesis, Momentous 00:07:24 Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health 00:14:38 Mealtimes & Circadian Clock 00:21:34 Circadian Rhythm, Meal Anticipation, Digestion 00:25:28 Breaking a Fast, Burning Fat 00:32:49 Sponsor: AG1 (Athletic Greens) 00:34:04 CR, Time Restricted Eating, Circadian Rhythm & Longevity 00:47:20 Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) 00:52:40 Physical Activity, Nutrition & Feeding Window 00:59:04 Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet 01:03:00 Caffeine, Nighttime Socialization, Fire, Breakfast 01:15:07 Sponsor: InsideTracker 01:16:20 Circadian Rhythm, “Night Owls” & Genetics 01:26:37 Morning vs. Nighttime Discussions, “Me Time” 01:30:08 Light Sensitivity & “Night Owls”; Puberty, Melatonin 01:36:05 Shift Workers, Health & Disease 01:45:43 Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction 01:50:59 Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose 02:05:18 Shift Workers & Sleep; Alcohol & Caffeine 02:09:15 12- Hour Feeding Window for Adults & Children, Sleep 02:22:10 Meal Timing 02:25:20 “Complete Fast”, Longer Fasts, Physical Health & Mental Health 02:28:12 “Fat Fasting”, Blood Glucose & Insulin 02:31:57 Fasting, Metformin, Rapamycin & Longevity; Human Applicability? 02:39:14 Circadian Rhythm & Metabolism 02:41:36 Ontime Health App, Circadian Clock App 02:46:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer: https://hubermanlab.com/disclaimer

Andrew HubermanhostSatchin Pandaguest

Mar 13, 20232h 49mWatch on YouTube ↗

EPISODE INFO

Released: March 13, 2023
Duration: 2h 49m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this episode my guest is Satchin Panda, PhD, professor and director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that time-restricted eating (TRE), also known as intermittent fasting, has beneficial effects on metabolic health and longevity. Dr. Panda explains how TRE, and longer fasts as well, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that roughly 50% of people engage in negatively affects their health, and he explains how simple adjustments to these factors can improve their subjective sense of wellbeing and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health, and how confining calorie consumption to a semi-regular daily window can enhance physical health, mental health and longevity. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Eight Sleep: https://eightsleep.com/huberman Thesis: https://takethesis.com/huberman Momentous: https://www.livemomentous.com/huberman InsideTracker: https://www.insidetracker.com/huberman Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Satchin Panda Salk Institute: https://www.salk.edu/scientist/satchidananda-panda Panda Lab: https://panda.salk.edu Publications: https://panda.salk.edu/publications Support Dr. Panda’s Research: https://panda.salk.edu/giving Twitter: https://twitter.com/SatchinPanda Instagram: https://www.instagram.com/satchin.panda Other Resources My Circadian Clock app: https://mycircadianclock.org Ontime Health app: https://getontimehealth.com Articles Revival of light signalling in the postmortem mouse and human retina: https://go.nature.com/3ZWnGro Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice: https://bit.ly/3ywruE3 Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial: http://bit.ly/3LeBdqg Embers of society: Firelight talk among the Ju/’hoansi Bushmen: https://bit.ly/3l65LzK Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend: http://bit.ly/3LhsWlm Feasibility of time-restricted eating and impacts on cardiometabolic health in 24-h shift workers: The Healthy Heroes randomized control trial: http://bit.ly/3FeR1FC Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community: https://bit.ly/3LivSyj Daily Eating Patterns and Their Impact on Health and Disease: https://bit.ly/3YGIHW6 Books The Circadian Code: https://amzn.to/3FixpAv The Circadian Diabetes Code: https://amzn.to/3FiU7Zm Timestamps 00:00:00 Dr. Satchin Panda 00:03:02 Sponsors: HVMN, Eight Sleep, Thesis, Momentous 00:07:24 Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health 00:14:38 Mealtimes & Circadian Clock 00:21:34 Circadian Rhythm, Meal Anticipation, Digestion 00:25:28 Breaking a Fast, Burning Fat 00:32:49 Sponsor: AG1 (Athletic Greens) 00:34:04 CR, Time Restricted Eating, Circadian Rhythm & Longevity 00:47:20 Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) 00:52:40 Physical Activity, Nutrition & Feeding Window 00:59:04 Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet 01:03:00 Caffeine, Nighttime Socialization, Fire, Breakfast 01:15:07 Sponsor: InsideTracker 01:16:20 Circadian Rhythm, “Night Owls” & Genetics 01:26:37 Morning vs. Nighttime Discussions, “Me Time” 01:30:08 Light Sensitivity & “Night Owls”; Puberty, Melatonin 01:36:05 Shift Workers, Health & Disease 01:45:43 Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction 01:50:59 Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose 02:05:18 Shift Workers & Sleep; Alcohol & Caffeine 02:09:15 12- Hour Feeding Window for Adults & Children, Sleep 02:22:10 Meal Timing 02:25:20 “Complete Fast”, Longer Fasts, Physical Health & Mental Health 02:28:12 “Fat Fasting”, Blood Glucose & Insulin 02:31:57 Fasting, Metformin, Rapamycin & Longevity; Human Applicability? 02:39:14 Circadian Rhythm & Metabolism 02:41:36 Ontime Health App, Circadian Clock App 02:46:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer: https://hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host
Satchin Panda
guest

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Satchin Panda, Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda explores harness Circadian Rhythms: Time-Restricted Eating As Daily Medicine Dr. Andrew Huberman and circadian biologist Dr. Satchin Panda explore how meal timing, light exposure, sleep, and activity interact to shape metabolism, cognition, and long‑term health. They distinguish classic intermittent fasting (calorie restriction on certain days) from time‑restricted eating (TRE), where total calories can remain constant but are confined to a consistent 8–12‑hour daily window. Animal and human data show that *when* you eat can independently affect blood pressure, lipids, glucose control, and even lifespan, beyond body weight alone. They also discuss shift work, teenagers, caffeine, alcohol, and longer fasts, and introduce tools like the MyCircadianClock and OnTime Health apps to help people align lifestyle with their biological clock.

RELATED EPISODES