This conversation with Dr. Panda is available as an Apple Podcast. Indeed, all _three_ episodes that have been recorded with Dr. Panda, which you can find notes for on my website, are available as an Apple Podcast, as well. Get that episode here podcasts.apple.com/us/podcast/foundmyfitness/id818198322. The show notes for this particular appearance can be found here: www.foundmyfitness.com/episodes/satchin-panda-3 If you enjoyed Dr. Panda's amazing walkthrough of the fascinating science of circadian rhythm, you can let him know that by sending him a tweet at twitter.com/satchinpanda ...or, better still, by participating in his mobile phone-powered circadian research by heading to www.mycircadianclock.org. This is a really great project that's yielded many interesting insights for Dr. Panda's group. Thank you so much for listening and giving me this amazing opportunity to continue to bring these great conversations with brilliant minds to the world.
Hi Dr. Rhonda, I came across the following study which highlights the dangers of "over-activating the Nrf2 pathway", and speaks of foods and supplements that no doubt include sulforaphane. I wondered if you have any opinion on the matter? I include an excerpt of the study here, along with a link below: "The Keap1-Nrf2-ARE system protects mitochondria in cardiomyocytes. However, when over-activated, this same system can cause CVD and multi-drug-resistant cancers. So, even though the relatively low concentrations of dietary antioxidants in fruits, vegetables and spices might be healthy, higher concentrations might not. Dietary supplements such as green tea extract and purified EGCG might over-activate the Keap1-Nrf2-ARE signaling system and be quite unhealthy." 'The Role of the Nrf2/ARE Antioxidant System in Preventing Cardiovascular Diseases' www.ncbi.nlm.nih.gov/pmc/articles/PMC5456329/
I prefer morning, fasted exercise due to mast cell activation problems. It would be interesting to see the same study [Savikj et al. 2019] on healthy people (both sexes) & also women with diabetes.
🚩🚩🚩🚩🚩🚩🚩RECIPEE MUDFLOOD🚩🚩🚩🚩🚩🚩🚩 1. USE MOIST. RAIN/COOLING TOWERS. 2. ORGANISE RAIN. ELECTRO/BOMBS. 3. RAIN FALL COMES. 4. AREA'S RUHRGEBIET, CITIES AS EDINBURG, AND ALL KNOWN CITIES FROM BEFORE 1950 ARE FLOODEDlikeTHIS. 5. THIS IS HOWourANCESTORS LOST.
Thank you, Rhonda, for sparing us those many inserted stock photos and video clips that feel so fake and tangential to the discussion. YOur relevant excerpted texts and helpful graphs and illustrations are such an added treat that we can come back to or pause to absorb. You are a fabulous and inspiring teacher!
Fascinating interview! I watched/listened via UA-cam in the evening, and after an hour of that bright flashing sound wave generator between the slides I may never sleep again. Please drop it and just leave the slides up longer. :-)
OMGoodnes!!! So much knowledge right here… I want to forward this video to so many people but the reality is that they will be annoyed thinking it is just one “health video”! I’m so thankful for this information! For more than a year I wasn’t understanding why my sleep would never go deep enough… now I’m stopping eating at 5pm…. I’m getting more than optimal amounts of deep sleep because I’m not having to digest … ❤️❤️❤️
At 16:27 while y'all were discussing light, it occurred to me that part of my sleep problems since retirement may be associated with a lack of light absorbtion during ordinary daylight hours. I've spent most of my life working outdoors and much of that time I was welding. (Try viewing the world through a 2 inch tall by 4 inch wide window for 30 years.) But, anyway, my relationship with light changed drastically upon retirement. I'm betting there are thousands, if not millions of freshly retired or otherwise unemployed individuals who have been experiencing sleep inadequacies for similar reasons. This discussion also could be a good listen for truck drivers. (I just wanted to make a note to self to comment on your video. You were about to discuss melatonin when I stopped to make this note).And it is about 11:00 P.M. I'll not finish this presentation this evening. Thank you for this presentation.
Such a wonderful video! As ever, again and again, thank you, Rhonda! Since the 70s I have studied and written about the practical problem solving function of dreams. I often am asked to talk about sleep and have always tried to turn my audience from sleep negative to sleep positive attitude. But I have been a sceptic of circadian clocks because I and a a few of my colleagues who also travel, and change lifestyle for months at a time. When summer comes, and I find myself in Rome, I can, within a week go from being a Lark to being a happy Owl, dancing till 2 am asleep at 3am or after, then sleeping 8 hours and starting the day around Noon. Most sleep researchers until recently insisted that one is either a Lark or an Owl for life. But this recent research has convinced me that I paid a price for this, and now I am trying to figure out how I can be much more respectful of my Circadian clock. Still, I am glad to hear that Dr.Satchin thinks that getting my 8 hours in either my Lark or Owl cycle will help. Finding Tango Milongas (parties) at mid day is not easy! This is so fascinating!
🐸🌹🌱 7 for some, 5 or 6 hrs for others depending on Age factor too, wud u say dr. Sachin that, Quality of sleep is more important than a fixed quantity ..?
So helpful. I have been experiencing sleep (and blood sugar) problems. This is very timely. In fact, I began using his insights while listening to the podcast - sitting outside in the morning and gazing at the beautiful blue sky (not into the sun).
I'd like to see research into those who need it most. People like hospital shift workers who cant eat in a circadian rhythm window but need all the help they can with intermittent fasting and techniques to counter act the negative effects of shift work on their health
I know him for last few yrs I red his book. He s increadible 👏🏻🥰IF eaters who cuts out breakfast r wrong! One day they ll learn what they do to their body!
installing those color temperature apps for electronic devices made a drastic improvement for me. don't know how i managed to look at a screen without them
Hi Dra. Patrick! I am wondering if you could ever talk about how you overcame IBD. I am fighting the disease now and I believe I could learn a lot from you. Thanks in advance.
I have discovered that if I turn off all electronics at 9 PM, I am always asleep well before 10 PM and I wake without an alarm well before 6 AM and often before 5 AM. I leave the house at 6:45 AM, so I have plenty of personal time in the morning. Staying up late forces me to exchange sleep for entertainment. It also makes my mornings instantly stressful. Getting up at 5 AM gives me all the time I need to prepare for my day without stress.
Interested on how this works with my type of work . Would b interesting to here. In a nutshell 2 weeks day shift 1 week off ,2 week night shift .. not to mention the no sleep !
I use magnesium and potassium in my water (well i put sodium salt too, Im keto). But started with plain magnesium when I was in university and it works until I forget to take it. I convinced my mom and she too doesn't have it often! Gl
@@tildaq those are poorly absorbed magnesium like oxide and citrate. Look into glycinate, biglycinate, taurate.. The magnesium goes where needed and not down the toilet. Id recommend looking at dr paul masons video on lectins and a second on fiber. Grains are evil on so many levels to all humans.. 🙏
Hello ronda. Can u during a podcast / video go over what benefits or downsides cooking veggies in olive oil does. I love cooking my bellpepper, Onion, brokoli together with salmon, and other foods. does that take somthing from the nutrients. like if u heat up Greankale. that some of the suphosforious or however u say it. im just a simple soul. Thank u for youre contribution.
So this not eating late thing, I’m trying to figure out what to do, I just got out of gym lifting and got home like 9:30 and made a smoothie (basically a meal of at least 500 cals with bunch of protien) So this technically messes with circadian rhythms, what else do I do to better this ?
@@Anna-qz6xw I need more l theanine than caffeine which green tea often doesn't have but I wouldn't ever tell ya to stop the natural way. I just never got much out of tea unless it was a lot. I dislike the taste as well.
@@MakeDemocracyMagnificientAgain you can look into suntheaning if you care about purity (i think it is a bit of overkill) or look for lab tested products. L theanine is sold everywhere though so it can get weird to get through.
What is the impact of the advent of LED and mercury vapour lighting over traditional incandescent lighting? The former are touted as more energy efficient but are they a health risk?
Morningness or eveningness (owls vs finches) is widely misunderstood. Adolescents are biologically night owls and they grow out of it and it does not per se impairs their performance but trying to overcome it to get to school on time does play a havoc on them and in the entire school system. Some schools are attempting to address that unsuccessfully. I at 65 have a teenage type healthful sleep cycle and sleep from 2 am to 10 am, (todday I woke up at 11 actually as I was over tired.) that might have some health benefit for seniors to have an adolescent brain.
I just read about one study where they actually studied people and found that coffee didn't impact their sleep much at all and they could drink even in the evenings and not have problems with sleep. What caused sleep problems in the same study was nicotine and alcohol and one scientist said that it was actually a myth that caffeine was preventing sleep. Kind of contradicting evidence, at least compared to what heard in this video and what people think. I have problems with sleep, but coffee never keeps me from sleeping, so for example if I have coffee with breakfast at 8.00 and not need to do anything that day, I can easily go back to sleep almost immediately after the coffee and find myself weaking up 4h later. So I personally don't agree with the claim that adenosine effects from the coffee are keeping me awake at all.
If you are addicted to processed junk food time restriction wont be relevant your dietary pattern or food choice is plenty to bring you a host of health conditions so if you are not eating fresh home cooked foods then focus on that first forget the rest It is an advanced level adjustment. Starting walking a mile daily regularly is another far more important thing to pay attention to than the sleep habit changes and would make you sleep enough that coffee, beer, noise level, light level wont matter or bungle up your sleep. Try eating1 Kg of produce and walk a mile daily and foget the rest you would likely make it to 99th birthday.
I've been eating 1-2 times a day respecting the 8/16 hrs window 1200kkal approx for 4 years while doing 2hs sport 3 times a week + walking. It was showing good results but stopped almost a year ago. Lots of fat was still there my body couldnt use. Maybe the window 8/16 stopped working for some reason. Now after I've significantly lowered carbs to 70-80 per day and it started lowering again.
great video, a lot of useful information!. I still have a doubt. If I'm taking supplements, what time of the day could be the best, just to be consistent with circadian rhythms? I usually have my last meal at 21, take coffee and supplements with a bit of iogurt at 7:30 pm and then first meal about 11:00 pm. I'm not sure if it's the best timing or even if it's breaking the fasted window. maybe it is better to take the supplements in the feeding window?
Have you had a smaller feeding window before? Just so you know, I think you wrote pm instead of am as am is morning :)🙏 id encourage coffee only at 0730 as some vitamins could break a fast then eat them with your plain greek yogurt at lunch and eat your supper at 2100. Thats what I first noticed. Thats 10hr feeding window and 14 hrs fasting. If you can push it to 16-8 eventually even better :) do you eat ketogenic? I don't know what your goals are but those two things have helped my sleep from 4 to 9 hrs a night and a long list of many benefits. Brain fog lifting and less dislocations and getting salt balance was the hugest benefits with sleep for me. Take care
@@dana102083 thank you, yes I wrote pm instead of am 😊. I do a plant baset diet. My goals are healthspan and sport performance. I'm 52 years old cyclist and ttail runner. yes I do take the supplemnts with greek iogurt as some are better digested that way. concerns where about them to alter fast or circsdian rhythms. I get your idea of delay to lunch
@@joseplluis7 well you can be plant based and ketogenic.. I would certainly look into it :) I have different view on performance as per drs phinney and volek.
I don't find eating a first meal at 8am and the last at 5/6pm unusual. When I was working, and the kids went to school, we did have to eat breakfast earlier.
Long time fan, love your talks Rhonda! imo: the animated EQ on screen while you talk is distracting, I think a blank screen or plain photo would be better :)
THE FINAL WORD ON PINEAL AND MALATONIN. The best way to describe this dispensable hormone like substance is that it is akin to a performance enhancing drug such that just as you can be a good athlete without those drugs you can sleep well in total absence of malatonin. In cases of congenital absence, tumors or resection of the pineal the patient still sleeps properly. In old age pineal dies and makes its own calcium tomb on Taj Mahal model and the seniors sill sleep and their sleep loss is due to their dementing brain and the need to get up 4 times to pee etc., not malatonin deficiency. The reason 30s something cannot sleep properly is the worry of the credit card payment, the rent or the horrible boss not poorly functioning pineal. The best benefit of taking this placebo type pill is 10-15 minute shorter sleep latency not really worth the money.
@@cameronmiller6240 the night owl now is a category of people with a different biology. Dr Panda makes it clear that most people by their lifestyle become night owls and it’s axiomatic knowledge that no one is born with a sleep cycle antagonizing the sun light cycle. Unless it’s pathological
@@cameronmiller6240 : Quoting Satchin: " Night owls maybe night owls for several different reasons.....people who are genetically programed to be night owls ...that number seem to be extremely low! " then he goes on to enumerate the different things that "turn people" Into night owls. You might have misinterpreted or missed that! Plus it is just good common sense and biology or human adaptation to understand that some people by their lifestyle choices have made themselves night owls. He enumerates a few of these factors. that impact in making people become night owls. My comment was not saying this was the main message of the podcast.
I am pretty shocked Dr. Panda's eating window is 10 hours after seeing all these scientists go on every single podcast on Earth preaching for 1 meal a day. I also thought the consensus minimum feeding window for IF was 8 hours. Very interesting.
Huberman referenced him when he talked about ghrelin, msh, pomc and stuff and now he's Dr Patrick's guest...that's enougj to know he's legit. Looking forward to hearing this.
I don't understand why there would be any question of a ten year old, pregnant or breastfeeding women eating on a different pattern to anyone else. If the idea is to return to a more 'natural' pattern, like a 'wild' human would, surely almost everyone - apart from very small children - would eat at the same time. The same time would likely mean if/when food was hunted/gathered.
I work midnights....5 pm to 5 am.....I workout daily and use the sauna afterwards. I eat right...fast once a week. Only drink alcohol once a year. Very active lifestyle....and when I sleep i make my room dark and I wear a mask. So is there anything else I can do to prevent premature aging or death.
Shh…don’t tell the cereal companies about the melatonin and glucose relationship and eating first thing in morning. They don’t want their sales to drop. But wait? Isn’t this what we doing to our kids daily rushing them out the door?
I have to be honest, I hate studies based on correlation as opposed to actual mechanistic processes. And I hate it even more when researchers "consider culture, lifestyle" in their conclusions - we're not looking for sociologists, we're looking for biochemists. The biggest gap by far is that just because we are capable of producing more insulin during the day - that means we should eat during that time?!?! Really? So boosting lots of insulin is a good thing now? I understand if one has a lot of glucose in their blood, sure - but it seems very short sighted. It seems that Sirtuins and Autophagy in humans is actually most active during the day - corresponding with high levels of NAD and NAMPT. This would mean NOT eating during the day is most important, letting the liver clear itself out; afternoon isn't very good either because NAMPT and body temperature perfectly align and increase all the way to 6:00 PM. Then what is the answer? When you eat your one meal a day between 6:00pm-8:00pm - have it be high fiber and probiotic. Short chain fatty acids provide the body not so much with calories, but protein acetylation - which then, the next day when sirtuins are active, deacetylate to provide energy. This is how I make sense of Sinclair's lifestyle btw. Glycolysis is for organisms that want to grow fast, breed fast, and die fast. If we want to live a long time, we need to stay in a constant state of OxPhos and feed that metabolic side of the body.
We were originally designed to work, hunt and gather during the day, sleep at night. My brother in law works graveyard shift, he is sick a lot, he gets no vitamin D because he sleeps during the day. His sleep is interrupted a lot because of noise so he never gets enough sleep! His diet sucks, he eats from vending machines and food trucks at work. His immune system is weak!
Dr. Panda is a bit in over his head regarding light. Sunglasses and glass windows are hugely harmful for the body. Overhead artificial lighting is not going to help rather it is quite harmful. Learn about flicker rate as well.
I’ve done time restricted eating after listening to you & most every guest you’ve had on with the various very lengthy theories & methods. All it’s ever done is make me sick as a parrot. I subscribe to most all sound science, but for me this business is a profound mistake.
Eat a healthy plant based diet and exercise regularly. Every adult and child should own a bicycle and ride it regularly. Regular exercise will help you sleep better. Obesity is all too common today. Get off the couch. Ride to work, ride to school, ride for fun. Every city should be a bicycle city. Speak up for bicycles in your community.
Animal protein and fat are just far superior in quality, absorption and when you lower your insulin at least part time in the year, amazing benefits happen. Plant based science is very weak at best, and although some people enjoy them or tolerate them, many worsen their symptoms and suffer from them. Not to mention grains are plainly not digested well in humans causing inflammation. Humans need periods of ketosis. Humans thrived on meat since we became human. Having insulin raised constantly is the reason many are sick and is not the best style of eating for most. There are also impairments from a low fat diet such as gallbladder dysfunction, thyroid dysfunction, nervous system dysfunction, skin dysfunction, cardiovascular dysfunction, endocrine dysfunction; not to mention you can get better short chained fatty acids being in ketosis, and you become metabolically flexible, where I hope everyone would want to be, and use all fuels well. We need animals and reduce agriculture to restore the earth's topsoil. Demand crop rotations and hold people to it. Creat rules to elliminate sterilizing the soil and murdering entire ecosystems. Forget the bicycles, go out in the sun and make your own garden with fresh compost and encourage regenerative farming so the ecosystems can all flourish. Standard agriculture is killing our soil and ecosystems and when will it stop? What is replenishing the soil after its raped and pillaged continuously?
@@dana102083 I was a 7 years vegetarian and ended up with type 2 diabetes. I reluctantly tried keto because I did not believe in eating fats, not even healthy fats or even worst animal flesh. I was high carb low fat but my peripheral neuropathy left me desperate to try anything. Keto flipped a switch in my body. It helped me sleep with ease, I regulated my blood sugar within 3 weeks and my peripheral neuropathy pain is gone. I am now LCHF and have been for the last 4 years, the numbness that I had in my feet are completely gone.
This conversation with Dr. Panda is available as an Apple Podcast. Indeed, all _three_ episodes that have been recorded with Dr. Panda, which you can find notes for on my website, are available as an Apple Podcast, as well. Get that episode here podcasts.apple.com/us/podcast/foundmyfitness/id818198322.
The show notes for this particular appearance can be found here:
www.foundmyfitness.com/episodes/satchin-panda-3
If you enjoyed Dr. Panda's amazing walkthrough of the fascinating science of circadian rhythm, you can let him know that by sending him a tweet at twitter.com/satchinpanda ...or, better still, by participating in his mobile phone-powered circadian research by heading to www.mycircadianclock.org. This is a really great project that's yielded many interesting insights for Dr. Panda's group.
Thank you so much for listening and giving me this amazing opportunity to continue to bring these great conversations with brilliant minds to the world.
Hi Dr. Rhonda, I came across the following study which highlights the dangers of "over-activating the Nrf2 pathway", and speaks of foods and supplements that no doubt include sulforaphane. I wondered if you have any opinion on the matter? I include an excerpt of the study here, along with a link below:
"The Keap1-Nrf2-ARE system protects mitochondria in cardiomyocytes. However, when over-activated, this same system can cause CVD and multi-drug-resistant cancers. So, even though the relatively low concentrations of dietary antioxidants in fruits, vegetables and spices might be healthy, higher concentrations might not. Dietary supplements such as green tea extract and purified EGCG might over-activate the Keap1-Nrf2-ARE signaling system and be quite unhealthy."
'The Role of the Nrf2/ARE Antioxidant System in Preventing Cardiovascular Diseases'
www.ncbi.nlm.nih.gov/pmc/articles/PMC5456329/
Thank you.
I prefer morning, fasted exercise due to mast cell activation problems.
It would be interesting to see the same study [Savikj et al. 2019] on healthy people (both sexes) & also women with diabetes.
🚩🚩🚩🚩🚩🚩🚩RECIPEE MUDFLOOD🚩🚩🚩🚩🚩🚩🚩
1. USE MOIST. RAIN/COOLING TOWERS.
2. ORGANISE RAIN. ELECTRO/BOMBS.
3. RAIN FALL COMES.
4. AREA'S RUHRGEBIET, CITIES AS EDINBURG, AND ALL KNOWN CITIES FROM BEFORE 1950 ARE FLOODEDlikeTHIS.
5. THIS IS HOWourANCESTORS LOST.
Wow! Thanks Rhonda for interviewing Satchin Panda again. First came to know about him through your videos and have become a fan since then.
0
Thank you, Rhonda, for sparing us those many inserted stock photos and video clips that feel so fake and tangential to the discussion. YOur relevant excerpted texts and helpful graphs and illustrations are such an added treat that we can come back to or pause to absorb. You are a fabulous and inspiring teacher!
Fascinating interview! I watched/listened via UA-cam in the evening, and after an hour of that bright flashing sound wave generator between the slides I may never sleep again. Please drop it and just leave the slides up longer. :-)
OMGoodnes!!! So much knowledge right here… I want to forward this video to so many people but the reality is that they will be annoyed thinking it is just one “health video”! I’m so thankful for this information! For more than a year I wasn’t understanding why my sleep would never go deep enough… now I’m stopping eating at 5pm…. I’m getting more than optimal amounts of deep sleep because I’m not having to digest … ❤️❤️❤️
At 16:27 while y'all were discussing light, it occurred to me that part of my sleep problems since retirement may be associated with a lack of light absorbtion during ordinary daylight hours. I've spent most of my life working outdoors and much of that time I was welding. (Try viewing the world through a 2 inch tall by 4 inch wide window for 30 years.)
But, anyway, my relationship with light changed drastically upon retirement. I'm betting there are thousands, if not millions of freshly retired or otherwise unemployed individuals who have been experiencing sleep inadequacies for similar reasons.
This discussion also could be a good listen for truck drivers.
(I just wanted to make a note to self to comment on your video. You were about to discuss melatonin when I stopped to make this note).And it is about 11:00 P.M. I'll not finish this presentation this evening. Thank you for this presentation.
Very good point and well said! Way to go to make your sleep priority, too! Im headed for a nap myself and will finish on the flip side 👌
Such a wonderful video! As ever, again and again, thank you, Rhonda! Since the 70s I have studied and written about the practical problem solving function of dreams. I often am asked to talk about sleep and have always tried to turn my audience from sleep negative to sleep positive attitude. But I have been a sceptic of circadian clocks because I and a a few of my colleagues who also travel, and change lifestyle for months at a time. When summer comes, and I find myself in Rome, I can, within a week go from being a Lark to being a happy Owl, dancing till 2 am asleep at 3am or after, then sleeping 8 hours and starting the day around Noon. Most sleep researchers until recently insisted that one is either a Lark or an Owl for life. But this recent research has convinced me that I paid a price for this, and now I am trying to figure out how I can be much more respectful of my Circadian clock. Still, I am glad to hear that Dr.Satchin thinks that getting my 8 hours in either my Lark or Owl cycle will help. Finding Tango Milongas (parties) at mid day is not easy! This is so fascinating!
🐸🌹🌱 7 for some, 5 or 6 hrs for others depending on Age factor too, wud u say dr. Sachin that, Quality of sleep is more important than a fixed quantity ..?
As always Rhonda, thank you for your important talks for our well being and healthy future 🙏
I was literally watching everything about circadian rhythms and then you drop this gem 🥳🎉
😂 trendy
Thank you for all your work to educate us Rhonda!
YESSS!!! Been waiting for a new one with him! 👏🏼
YESSS!!
Great timing for what will inevitably be a great interview.
great podcast, really learning a lot wow. thank you both of you
I'm happy to have found this episode on Spotify!!
So helpful. I have been experiencing sleep (and blood sugar) problems. This is very timely. In fact, I began using his insights while listening to the podcast - sitting outside in the morning and gazing at the beautiful blue sky (not into the sun).
Very insightful video! Learned a lot of things.
I love how it's broken down and it's easy to digest. Great content.
No pun intended
I'd like to see research into those who need it most. People like hospital shift workers who cant eat in a circadian rhythm window but need all the help they can with intermittent fasting and techniques to counter act the negative effects of shift work on their health
Cool keep spreading the word. I talk to people who say they have sleep issues but have no clue about circadian rhythm
Amazing interview(+interviewer) a Wealth of knowledge.
Thank you !
Please keep on the good work :)
Can't wait to listen to this. Thanks very much
Thanks to you both. Great content.
What’s the best time of the day to listen to this podcast? ;-)
anytime
Before lunch...
I know him for last few yrs I red his book. He s increadible 👏🏻🥰IF eaters who cuts out breakfast r wrong! One day they ll learn what they do to their body!
installing those color temperature apps for electronic devices made a drastic improvement for me. don't know how i managed to look at a screen without them
Any recommendations? And; ore the one built-in the iPhone not enough?
Amazing talk
Thanks
YOU ARE THE BEST RP!
Thank you
So does coffee with heavy cream in the morning, no "sugar", disrupt these circadian rhythms of your organs?
Hi Dra. Patrick! I am wondering if you could ever talk about how you overcame IBD. I am fighting the disease now and I believe I could learn a lot from you. Thanks in advance.
I have discovered that if I turn off all electronics at 9 PM, I am always asleep well before 10 PM and I wake without an alarm well before 6 AM and often before 5 AM. I leave the house at 6:45 AM, so I have plenty of personal time in the morning. Staying up late forces me to exchange sleep for entertainment. It also makes my mornings instantly stressful. Getting up at 5 AM gives me all the time I need to prepare for my day without stress.
What about a timed release melatonin pill?
Interested on how this works with my type of work . Would b interesting to here. In a nutshell 2 weeks day shift 1 week off ,2 week night shift .. not to mention the no sleep !
It matters WHEN you go to sleep doesn't it? Like 8 hours of sleep from 2am is different to 8 hours sleep from 10pm?
Yes it does. That is why he said 930 pm to 1130pm to give your body/mind a rest.
Great interview
Great!Muito bom ,parabéns!!
Dear Rhonda, Thanks for this helpful info. Can you please also do an interview with experts on Restless Legs Syndrome and sleeplessness due to it?
I use magnesium and potassium in my water (well i put sodium salt too, Im keto). But started with plain magnesium when I was in university and it works until I forget to take it. I convinced my mom and she too doesn't have it often! Gl
@@dana102083 I agree magnesium is a game changer for restless leg. But do some research magnesium can cause diarrhea.
@@tildaq those are poorly absorbed magnesium like oxide and citrate. Look into glycinate, biglycinate, taurate.. The magnesium goes where needed and not down the toilet. Id recommend looking at dr paul masons video on lectins and a second on fiber. Grains are evil on so many levels to all humans.. 🙏
so is taking melatonin a bad idea? get it through whole foods or just take a small amount each night?
What about you Dr. Patrick, do you still take melatonin before slip? Thank you for everything that you are offering to us!
Hello ronda. Can u during a podcast / video go over what benefits or downsides cooking veggies in olive oil does. I love cooking my bellpepper, Onion, brokoli together with salmon, and other foods. does that take somthing from the nutrients. like if u heat up Greankale. that some of the suphosforious or however u say it. im just a simple soul.
Thank u for youre contribution.
Interview Dr Jason Fung! That would be a great podcast
So this not eating late thing, I’m trying to figure out what to do, I just got out of gym lifting and got home like 9:30 and made a smoothie (basically a meal of at least 500 cals with bunch of protien) So this technically messes with circadian rhythms, what else do I do to better this ?
excellent!!
I believe combining L theanine with coffee does increase mental 'sharpness'. It absolutely changes the effects of caffeine for the best.
Are there good sources/brands for l-theanine? I'm always concerned about impurities...
Won’t good plain green tea do the trick
@@Anna-qz6xw I need more l theanine than caffeine which green tea often doesn't have but I wouldn't ever tell ya to stop the natural way. I just never got much out of tea unless it was a lot. I dislike the taste as well.
@@MakeDemocracyMagnificientAgain you can look into suntheaning if you care about purity (i think it is a bit of overkill) or look for lab tested products.
L theanine is sold everywhere though so it can get weird to get through.
So so so good thank you!!!
What is the impact of the advent of LED and mercury vapour lighting over traditional incandescent lighting? The former are touted as more energy efficient but are they a health risk?
Is it ironic that I'm awake listening to this, eating and drinking coffee, at 3am?
How about working on FDA? How about getting PURE oilive oils. How about stopping proceeded foods that have sugars? How about stopping corn syrups?
1:03:53 Oh man that infographic is brutal
thank you !!
how can one know which exercise timing chronotype they may be? is there some genetic variant to test for?
Thank you!
woo Rhonda with another home run!
Morningness or eveningness (owls vs finches) is widely misunderstood. Adolescents are biologically night owls and they grow out of it and it does not per se impairs their performance but trying to overcome it to get to school on time does play a havoc on them and in the entire school system. Some schools are attempting to address that unsuccessfully. I at 65 have a teenage type healthful sleep cycle and sleep from 2 am to 10 am, (todday I woke up at 11 actually as I was over tired.) that might have some health benefit for seniors to have an adolescent brain.
Am I the only one that doesn’t receive ANY notifications for this channel???
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@@FoundMyFitness the bell is already turned on 😕 I’ll make sure to subscribe. Thanks for the content!
I just read about one study where they actually studied people and found that coffee didn't impact their sleep much at all and they could drink even in the evenings and not have problems with sleep. What caused sleep problems in the same study was nicotine and alcohol and one scientist said that it was actually a myth that caffeine was preventing sleep. Kind of contradicting evidence, at least compared to what heard in this video and what people think. I have problems with sleep, but coffee never keeps me from sleeping, so for example if I have coffee with breakfast at 8.00 and not need to do anything that day, I can easily go back to sleep almost immediately after the coffee and find myself weaking up 4h later. So I personally don't agree with the claim that adenosine effects from the coffee are keeping me awake at all.
If you are addicted to processed junk food time restriction wont be relevant your dietary pattern or food choice is plenty to bring you a host of health conditions so if you are not eating fresh home cooked foods then focus on that first forget the rest It is an advanced level adjustment. Starting walking a mile daily regularly is another far more important thing to pay attention to than the sleep habit changes and would make you sleep enough that coffee, beer, noise level, light level wont matter or bungle up your sleep. Try eating1 Kg of produce and walk a mile daily and foget the rest you would likely make it to 99th birthday.
Rhonda aren't you a chemistry major. Please include formula of the molecules you discuss. It helps to memorize info and brush up on my chem
What about people in Sweden Norway Alaska that have months on end with either no sunlight or all sunlight?
I was listening to this while doing some chores. When they mentioned the app, I thought she said “Mice Circadian” not My Circadian. ;)
I've been eating 1-2 times a day respecting the 8/16 hrs window 1200kkal approx for 4 years while doing 2hs sport 3 times a week + walking. It was showing good results but stopped almost a year ago. Lots of fat was still there my body couldnt use. Maybe the window 8/16 stopped working for some reason.
Now after I've significantly lowered carbs to 70-80 per day and it started lowering again.
I am reasonably certain there is other work that disagrees with the food before bedtime.
can you discuss omad next time
great video, a lot of useful information!. I still have a doubt. If I'm taking supplements, what time of the day could be the best, just to be consistent with circadian rhythms? I usually have my last meal at 21, take coffee and supplements with a bit of iogurt at 7:30 pm and then first meal about 11:00 pm. I'm not sure if it's the best timing or even if it's breaking the fasted window. maybe it is better to take the supplements in the feeding window?
Have you had a smaller feeding window before? Just so you know, I think you wrote pm instead of am as am is morning :)🙏 id encourage coffee only at 0730 as some vitamins could break a fast then eat them with your plain greek yogurt at lunch and eat your supper at 2100. Thats what I first noticed. Thats 10hr feeding window and 14 hrs fasting. If you can push it to 16-8 eventually even better :) do you eat ketogenic? I don't know what your goals are but those two things have helped my sleep from 4 to 9 hrs a night and a long list of many benefits. Brain fog lifting and less dislocations and getting salt balance was the hugest benefits with sleep for me. Take care
@@dana102083 thank you, yes I wrote pm instead of am 😊. I do a plant baset diet. My goals are healthspan and sport performance. I'm 52 years old cyclist and ttail runner. yes I do take the supplemnts with greek iogurt as some are better digested that way. concerns where about them to alter fast or circsdian rhythms. I get your idea of delay to lunch
@@joseplluis7 well you can be plant based and ketogenic.. I would certainly look into it :) I have different view on performance as per drs phinney and volek.
Dr. Satchin "for ekjample" Panda
racist
I don't find eating a first meal at 8am and the last at 5/6pm unusual. When I was working, and the kids went to school, we did have to eat breakfast earlier.
I’m watching this (during the day) after doing a sleep study 😂
Long time fan, love your talks Rhonda! imo: the animated EQ on screen while you talk is distracting, I think a blank screen or plain photo would be better :)
THE FINAL WORD ON PINEAL AND MALATONIN. The best way to describe this dispensable hormone like substance is that it is akin to a performance enhancing drug such that just as you can be a good athlete without those drugs you can sleep well in total absence of malatonin. In cases of congenital absence, tumors or resection of the pineal the patient still sleeps properly. In old age pineal dies and makes its own calcium tomb on Taj Mahal model and the seniors sill sleep and their sleep loss is due to their dementing brain and the need to get up 4 times to pee etc., not malatonin deficiency. The reason 30s something cannot sleep properly is the worry of the credit card payment, the rent or the horrible boss not poorly functioning pineal. The best benefit of taking this placebo type pill is 10-15 minute shorter sleep latency not really worth the money.
listening to this while I'm fasting - and I mean no food or drink
Thank you for dismissing the myth of night owl. People condition themselves to new habits then some others are ready to create a label of confirmation
I don't think they did dismiss the "myth of the night owl".
@@cameronmiller6240 the night owl now is a category of people with a different biology. Dr Panda makes it clear that most people by their lifestyle become night owls and it’s axiomatic knowledge that no one is born with a sleep cycle antagonizing the sun light cycle. Unless it’s pathological
@@wiltonpt1 I believe you have misinterpreted the podcast. 3:06
@@cameronmiller6240 : Quoting Satchin: " Night owls maybe night owls for several different reasons.....people who are genetically programed to be night owls ...that number seem to be extremely low! " then he goes on to enumerate the different things that "turn people" Into night owls. You might have misinterpreted or missed that! Plus it is just good common sense and biology or human adaptation to understand that some people by their lifestyle choices have made themselves night owls. He enumerates a few of these factors. that impact in making people become night owls. My comment was not saying this was the main message of the podcast.
@@wiltonpt1 what's the time stamp for this quote? Even if the number is extremely low, that's different from the whole concept being mythical.
Woo firsttt !! 🥳
I am pretty shocked Dr. Panda's eating window is 10 hours after seeing all these scientists go on every single podcast on Earth preaching for 1 meal a day. I also thought the consensus minimum feeding window for IF was 8 hours. Very interesting.
Huberman referenced him when he talked about ghrelin, msh, pomc and stuff and now he's Dr Patrick's guest...that's enougj to know he's legit. Looking forward to hearing this.
I don't understand why there would be any question of a ten year old, pregnant or breastfeeding women eating on a different pattern to anyone else.
If the idea is to return to a more 'natural' pattern, like a 'wild' human would, surely almost everyone - apart from very small children - would eat at the same time. The same time would likely mean if/when food was hunted/gathered.
Funny enough I've stopped eating of a night , it burns you out in the end.
❤️❤️❤️❤️❤️❤️
its also humorous when dr. panda is talking about melatonin and studies are being flashed on the screen that are contradicting what hes saying haha
Wow
Welcome to discord.gg/ztPFMuKu to discuss all the longevity regimens.
I work midnights....5 pm to 5 am.....I workout daily and use the sauna afterwards. I eat right...fast once a week. Only drink alcohol once a year. Very active lifestyle....and when I sleep i make my room dark and I wear a mask. So is there anything else I can do to prevent premature aging or death.
Shh…don’t tell the cereal companies about the melatonin and glucose relationship and eating first thing in morning. They don’t want their sales to drop. But wait? Isn’t this what we doing to our kids daily rushing them out the door?
I have to be honest, I hate studies based on correlation as opposed to actual mechanistic processes. And I hate it even more when researchers "consider culture, lifestyle" in their conclusions - we're not looking for sociologists, we're looking for biochemists.
The biggest gap by far is that just because we are capable of producing more insulin during the day - that means we should eat during that time?!?! Really? So boosting lots of insulin is a good thing now? I understand if one has a lot of glucose in their blood, sure - but it seems very short sighted.
It seems that Sirtuins and Autophagy in humans is actually most active during the day - corresponding with high levels of NAD and NAMPT. This would mean NOT eating during the day is most important, letting the liver clear itself out; afternoon isn't very good either because NAMPT and body temperature perfectly align and increase all the way to 6:00 PM.
Then what is the answer? When you eat your one meal a day between 6:00pm-8:00pm - have it be high fiber and probiotic. Short chain fatty acids provide the body not so much with calories, but protein acetylation - which then, the next day when sirtuins are active, deacetylate to provide energy.
This is how I make sense of Sinclair's lifestyle btw. Glycolysis is for organisms that want to grow fast, breed fast, and die fast. If we want to live a long time, we need to stay in a constant state of OxPhos and feed that metabolic side of the body.
I Have Found My Tribe: *Me Again*
Going to stop taking melatonin now.
1:10:00
Lol...early riser at 7am?
Cicadian rhythm is 17 years I thought when cicadas descended on the eastern United States.
We were originally designed to work, hunt and gather during the day, sleep at night. My brother in law works graveyard shift, he is sick a lot, he gets no vitamin D because he sleeps during the day. His sleep is interrupted a lot because of noise so he never gets enough sleep! His diet sucks, he eats from vending machines and food trucks at work. His immune system is weak!
Dr. Panda is a bit in over his head regarding light. Sunglasses and glass windows are hugely harmful for the body. Overhead artificial lighting is not going to help rather it is quite harmful. Learn about flicker rate as well.
one meal a day.
walking all day(my job).
hes saying im gonna get kidney stones? what
I cannot and will not ever accept any type of 'Sun glasses' being in any way beneficial for one's health.
I’ve done time restricted eating after listening to you & most every guest you’ve had on with the various very lengthy theories & methods. All it’s ever done is make me sick as a parrot. I subscribe to most all sound science, but for me this business is a profound mistake.
Eat a healthy plant based diet and exercise regularly.
Every adult and child should own a bicycle and ride it regularly.
Regular exercise will help you sleep better.
Obesity is all too common today. Get off the couch.
Ride to work, ride to school, ride for fun.
Every city should be a bicycle city.
Speak up for bicycles in your community.
Animal based diet**
Talk with Dr. Ken Berry about this!
Animal protein and fat are just far superior in quality, absorption and when you lower your insulin at least part time in the year, amazing benefits happen. Plant based science is very weak at best, and although some people enjoy them or tolerate them, many worsen their symptoms and suffer from them. Not to mention grains are plainly not digested well in humans causing inflammation. Humans need periods of ketosis. Humans thrived on meat since we became human. Having insulin raised constantly is the reason many are sick and is not the best style of eating for most. There are also impairments from a low fat diet such as gallbladder dysfunction, thyroid dysfunction, nervous system dysfunction, skin dysfunction, cardiovascular dysfunction, endocrine dysfunction; not to mention you can get better short chained fatty acids being in ketosis, and you become metabolically flexible, where I hope everyone would want to be, and use all fuels well. We need animals and reduce agriculture to restore the earth's topsoil. Demand crop rotations and hold people to it. Creat rules to elliminate sterilizing the soil and murdering entire ecosystems. Forget the bicycles, go out in the sun and make your own garden with fresh compost and encourage regenerative farming so the ecosystems can all flourish. Standard agriculture is killing our soil and ecosystems and when will it stop? What is replenishing the soil after its raped and pillaged continuously?
@@dana102083 I was a 7 years vegetarian and ended up with type 2 diabetes. I reluctantly tried keto because I did not believe in eating fats, not even healthy fats or even worst animal flesh. I was high carb low fat but my peripheral neuropathy left me desperate to try anything. Keto flipped a switch in my body. It helped me sleep with ease, I regulated my blood sugar within 3 weeks and my peripheral neuropathy pain is gone. I am now LCHF and have been for the last 4 years, the numbness that I had in my feet are completely gone.
Rhonda. So hot.
And intelligent.
i spot a panda and a fox
crepscular
Thank you!