Ontime Health


The Circadian Code at Rancho Mirage Writers Festival

The challenges of modern society’s disruption of circadian rhythms, especially for shift workers, linking disruptions to obesity, diabetes, cardiovascular disease, dementia, cancer, and other health issues.

Thank you for inviting Dr Satchin Panda and host this discussion in Rancho Mirage Writers Festival. In this session, Dr. Panda provides practical advice for better health, including maintaining consistent sleep and wake times, avoiding food 2-3 hours before bedtime, getting daylight exposure during the day, and engaging in evening exercise for improved blood glucose control.

Dr. Satchin Panda is a professor at The Salk Institute, California. His lab studies how circadian rhythm in metabolism is an integral part of metabolic health and longevity. In preclinical animal models, he discovered that consuming all calories within a consistent 8–12 hours or time-restricted feeding can sustain daily rhythms in anabolic and catabolic metabolism. Such temporal regulation of metabolism can prevent or reverse chronic diseases and increase lifespan. To translate his preclinical findings to improve human health, his lab has developed an app. This app is being used to study the epidemiology of daily pattern of activity, sleep and food intake and to run parallel interventional studies to test the impact of time-restricted feeding on various chronic diseases.

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Circadian Rhythm and Metabolic Health with Dr Satchin Panda

The Metabolic Link features an enlightening conversation between our host Dr. Dominic D’Agostino, PhD and Dr. Satchin Panda, PhD on the fascinating connection between time-restricted eating, circadian rhythm, and metabolic health. A leading expert in the field of circadian rhythm research, Dr. Panda is a professor at the Salk Institute for Biological Studies and a founding executive member of the Center for Circadian Biology at the University of California, San Diego. Have you been hearing lately about the importance of morning light exposure? Well, you have Dr. Satchin Panda’s research to thank for that. His research discovered that melanopsin cells in our retinas detect sunlight and send signals to our pineal gland – ultimately regulating the release of melatonin and other neurotransmitters responsible for the natural timing of circadian rhythms. And just as metabolic health is inextricably linked to most, if not all, biological processes in the human body, Dr. Panda’s work explores the genes, molecules and cells that keep the whole body on the circadian clock. In this episode, we cover: • Research contrasting the effects of time-restricted eating vs. calorie-restriction for weight loss and metabolic health biomarkers • The benefits and sustainability of time-restriction vs. calorie-restriction for the average patient • Melatonin’s role in both circadian rhythm and metabolic function • …and 3 things anyone can do to optimize their circadian biology
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Fasting for Survival: What To Eat, When To Eat & How To Sleep For Longevity | Dhru Purohit

On The Dhru Purohit Podcast, Dhru sits down with Dr. Satchin Panda to dive deep into his groundbreaking circadian biology research and how leveraging your circadian rhythm can dramatically improve your sleep, lower your risk of chronic disease, and improve your cognitive function. They also discuss how time-restricted eating, exercise, and light can be used to help program your circadian rhythm and why it’s especially important for shift workers to take advantage of these tools.

Dr. Panda is pioneering circadian biology research. He is a professor at the Salk Institute for Biological Studies, a Pew Biomedical Scholar, founder of the UC San Diego Center for Circadian Biology, and recipient of the Julie Martin Mid-Career Award in Aging Research. Dr. Panda has spoken at conferences around the world about his work on circadian rhythms and diabetes, including Diabetes UK, the American Diabetes Association, the Danish Diabetes Association, and the professional diabetes societies of Europe and Australia.

In this episode, Dhru and Dr. Panda dive into:

  • Why late-night eating is so detrimental to our health
  • Organ systems that have a circadian rhythm
  • Common ailments that could be related to circadian rhythm disturbances
  • Night-shift work and cancer risk
  • How poor sleep perpetuates bad food choices
  • What happens in the body when you rely on an alarm clock
  • Why you need to accumulate sleep debt for better sleep
  • Time-restricted eating and sleep
  • How to combat fragmented sleep
  • The best time to work out
  • The link between exercise and cancer
  • Positive changes for better sleep health on a global scale
  • Strategies for night-shift workers to combat circadian rhythm disruption
  • Dr. Panda’s research in firefighters
  • Tips for optimizing your circadian rhythm
  • Where to follow and support Satchin’s work


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Dr Panda and the Science Behind Ontime Health on Huberman Lab

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Dr Panda is once again featured on the Huberman Lab which is currently the top health podcast in worldwide charts!  Congratulations to Andrew Huberman and the team for such an achievement.

In this episode, Andrew Huberman invited Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. 

Dr. Panda explains how TRE, and also longer fasts, 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 ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.

Back in 2021, Dr Huberman highlighted works from the Panda Lab. This time around a full-on circadian feast for us all. Huge thanks to Dr Huberman and the team for all they are doing to support world class research!

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The Circadian Edge: Optimizing Health & Performance with Your Inner Clock

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Thank you Dr Erik Korem for having Dr Panda. We kick off the month with a bang! Our of the gates, with four episodes on The Blueprint. Heading into the weekend check out the Melatonin Master Class podcast.

Quotable moments:

31:16 “The rule of thumb is, two hours before habitual bedtime melatonin begins. That means we should not be eating two and a half hours before going to bed because when we eat, our blood glucose level will begin to rise and they stay high for 30 to 90 minutes.”

34:11 “But the difference between a car and the human body is the car cannot self-repair. in every three months to six months, you are taking the car for repairs. You cannot drive the car when it’s in the repair shop, and you cannot drive your body and fuel it when it’s supposed to repair.”

37:53 “If you go take a walk outside, or even if you open the window on a sunny day, sit next to the window, you’re getting 4,000 to 5,000, lots of light for an hour which somehow increases nightly production of melatonin.”

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Health Optimisation Summit: Circadian Rhythms – The Master Conductor by Dr. Satchin Panda

Dr. Satchin Panda discusses “Circadian Rhythms: The Master Conductor” at the Health Optimisation Summit 2022. Circadian rhythms are described as pre-programmed daily calendars of physiological events, influencing various bodily functions like sleep, metabolism, cognitive performance, and more. 

Dr. Panda emphasizes the universal desire for a long, healthy life, regardless of factors like gender or physical fitness, and introduces the concept of circadian rhythms as a key element. Dr. Panda also introduces practical advice, such as time-restricted eating (intermittent fasting), emphasizing the importance of maintaining consistent eating patterns, avoiding late-night snacks, and paying attention to light exposure, sleep, and exercise timing for overall circadian health and disease prevention.


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The Perfect Treatment For Diabetes, Weight Loss & Longevity | Dr Rangan Chatterjee

Dr Rangan Chatterjee and Dr Satchin Panda talk about circadian rhythm research and its impact on longevity. 

Professor Satchin Panda is a leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.

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The Proof with Simon Hills, Fasting, Autophagy and Cell Repair

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This was a great Horner for us – The Proof with Simon Hills hosting Dr Satchin Panda to discuss about his research on fasting, autophagy and cell repair .

Dr Satchin Panda is a Professor at the Salk Institute in California. With a focus on circadian regulation of behaviour, physiology, and metabolism, Dr Panda’s research offers key insights into how our internal clocks affect our health. His studies range from identifying the role of blue-light sensing cells in the retina to investigating the benefits of time-restricted feeding for metabolic diseases. With a range of awards and an ongoing smartphone-based study on circadian disruption, Dr Panda brings both academic rigour and practical knowledge to our discussion today.

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Dr Pal: How to follow time restricted feeding to fight diabetes and obesity?

Welcome to our podcast hosted by Dr Pal Manickam with Dr Satchin Panda, where we delve into a range of intriguing topics related to health and well-being. In this episode, we explore the fascinating link between circadian rhythm and weight loss, unraveling the secrets behind how our body’s internal clock can impact our efforts to shed those extra pounds. We also dive into my personal patient experience of reversing fatty liver, shedding light on effective strategies and insights that can help others on a similar journey. Additionally, we discuss the potential benefits of time-restricted feeding for patients with irritable bowel syndrome (IBS) and examine the possible side effects associated with this eating pattern. 

We also uncover the key differences between time-restricted feeding and intermittent fasting, providing valuable clarity for those seeking to optimize their eating habits. Moreover, we explore the challenges and solutions of adhering to this method during weekdays versus weekends and how sleep plays a crucial role in supporting its effectiveness. Join us as we further explore intriguing questions such as which bite is considered the first one, how night shift workers can integrate this method into their routine, and when one can expect to see tangible results. We also address the topic of recommending specific diets to patients during their eating windows and emphasize the importance of adequate protein intake for overall health. 

Furthermore, we discuss how to adapt this method when faced with time zone changes and the optimal timing for exercise within the context of time-restricted feeding. We shed light on the considerations and strategies for individuals with diabetes, and explore effective approaches to navigate late-night gatherings without compromising progress. Ultimately, we set the ambitious goal of reaching the age of 50 without relying on medication, and provide valuable insights and tips to help listeners achieve this milestone. Tune in for an engaging and informative conversation that will empower you to optimize your health and well-being.

  • Circadian rhythm and Weight loss link
  • My patient experience  Reversing fatty liver?
  • Time restricted feeding for IBS patients?
  • Side effects of time restricted feeding?
  • Difference between time restricted feeding & intermittent fasting
  • Weekday vs Weekend – How to stick to this method?
  • How sleep plays a role?
  • Which is considered as a first bite?
  • For night shift workers?
  • When can we expect any results?
  • Do you recommend any particular diet to patients during eating window
  • Protein intake is crucial
  • If time zone changes, how to follow this method?
  • When to exercise?
  • Diabetes patients?
  • How to handle late night gathering ?
  • To reach 50 without medication is the goal. 
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Diet Doctor Podcast: The science of time-restricted eating with Satchin Panda, PhD

Time-restricted eating may have the distinction of being the simplest and most effective lifestyle therapy. Thank you for Diet Doctor Podcast by Dr. Bret Scher kindly hosting this science discussion.

As Dr. Satchin Panda shares, his research helped the medical community realize the power of this simple intervention. Hear his story and his advice on how time restricted eating may benefit you. 


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