#039 Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies

Dr. Satchin Panda

Dr. Satchidananda (Satchin) Panda is a professor in the Regulatory Biology Laboratory at the Salk Institute for Biological Studies.

We talk about dealing with shift work, black coffee when fasting, and some of the distinctions between Satchin's approach to time-restricted eating which is influenced by his deep background in circadian biology and more conventional protocols like 16:8 that many people are familiar with.

In addition to these important and very practical how-to tidbits, we dive into lots of interesting new territory as well, including...

• (00:00) Introduction
• (05:36) What is time-restricted eating
• (09:41) Circadian rhythm and eating times
• (16:05) Dr. Panda's eating window
• (20:52) Crowdsourced research uses mobile app to collect data
• (24:34) TRE reduces inflammation
• (36:16) How to minimize the hazards of shift work
• (48:03) Blood glucose control changes throughout the day
• (54:15) Intermittent fasting vs time-restricted eating
• (01:24:41) TRE improves exercise performance and muscle gain
• (01:32:33) What starts the daily eating clock?
• (01:37:32) Eating fewer meals is better
• (01:48:12) TRE improves sleep and cognition
• (01:52:41) Participate in Dr. Panda's research by visiting MyCircadianClock.org

If you're interested in learning more, you can read the full show notes here.

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