What time to start eating when doing time-restricted eating | Satchin Panda
Вставка
- Опубліковано 4 чер 2024
- Time-restricted eating is a form of daily fasting wherein the time of the day during which a person eats is limited to an 8- to 12-hour daytime window of eating, with a 12- to 16-hour period of fasting. This easy-to-practice form of fasting is suitable for healthy people at nearly all ages. Breaking the fast typically occurs early in the morning, coinciding with the human body's highest insulin response. Consequently, people who break their fast later, such as midday, might not get the same metabolic benefits associated with time-restricted eating as someone who breaks their faster earlier. In this clip, Dr. Satchin Panda discusses the questions surrounding the issue of when to break a fast and describes how time-restricted eating can be a healthy lifestyle behavior for nearly everyone.
This clip was taken from the second FoundMyFitness interview with Dr. Satchin Panda found at • Dr. Satchin Panda on P... .
Original episode published on October 30th, 2017 🗝 #Fasting #Circadian #TRE 🍽
About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California. She has done extensive research on aging, cancer, and nutrition.
It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.
Learn more about Dr. Rhonda Patrick and her mission for FoundMyFitness at www.foundmyfitness.com
About Satchin Panda: Dr. Satchin Panda is a professor at the Salk Institute for Biological Studies in La Jolla California. Satchin's work deals specifically with the timing of food and it's relationship with our biological clocks, which are governed by a circadian rhythm. Learn more about Dr. Satchin Panda at www.salk.edu/scientist/satchi... - Наука та технологія
*Watch the full episode:*
ua-cam.com/video/iywhaz5z0qs/v-deo.html
*FoundMyFitness episode page:*
www.foundmyfitness.com/episodes/satchin-round-2
*More clips from this guest:*
ua-cam.com/play/PLrGxo-5Uw8gJvYzdgho9lVcNz720llVYV.html
NOTES from this video:
1) Insulin sensitivity is highest in the morning (in general population) but don't know about people who have a routine of a shifted eating window. (Interesting!)
2) Melatonin typically released a few hours before a person's habitual bedtime. One function of melatonin is to signal the pancreas no to release insulin. And if there isn't enough insulin to digest carbs consumed in food, glucose stays high in blood for a long time. (Not good!!)
3) An 8-hour feeding window, even if it starts at noon, is still preferable to eating in a 15-hour eating window! (But from #1 and #2 above, feeding window earlier in the day allows insulin to control blood glucose better)
4) @8:00 longer fasts (1-2 days) may be more accurately called "fasting" (marked by feeling of hunger and headache) rather than not eating for 12 or 16 hours as just "giving your digestive system a rest"
5) Overall, the three factors that interact with each other that have the biggest influence on our health are: eating, sleeping, exercise
6) Restricting feeding window to 12 hours or 8 hours per day is good daily practice (like brushing your teeth every day) and doing an extended fast (e.g. 4-5 days) with medical supervision, for some groups of people) is like getting a check up at the dentist, and can be done once or a few times per year)
I'm going to come back to this video and watch again in a month or so. The advice is simple, and therefore seems like it would be simple to follow.
I do a diet where I fast 2 days and eat on the third. 5000kcal approximately. This has all the benefits plus excellent muscle growth and digestion efficiency. I rarely need to poop because my gut is eating everything up.
I learned it from a friend who does this for 5 years already.
So the optimal time to feed is early then a eight hour fasting time to next feeding?
@@Crimepaysaskapolitician the optimal time to feed is after exercise and not before sleep with 5 hours distance
@@Crimepaysaskapolitician The standard 16:8 diet means eating within an 8-hour window and NOT EATING for the other 16 hours. So "waiting 8 hours between meals" is not the correct interpretation of what they are talking about here. 8-hour feeding window, not 8 hours between meals.It's the opposite thing.
@@karlint39 ok
As usual a very thought provoking interview. I appreciate the note as to the original date of publication. I wish all youTube videos noted when the data was generated. Thank you!
I take my 1000 mg of NMN at 8am with 1 teaspoon of yogurt. Then I walk, around 4-5 miles, then I eat a light lunch between 12-1:30. Then a normal dinner before 5 pm. Works for me! I also sometimes eat OMAD, then I fast every other week. 24 hour, 36 hours & also 72 hours every month. I'm also 66 years old! Thanks so much for the info!!!!
So sorry what is NMN pls? :)
Nicotinamide mononucleotide
If you don't want to break your fast you can put nmn in a teaspoon of olive oil which contains no protein and will keep you in a fasted State and it's suspends the Resveratrol just like yogurt does
Awesome Peggy
Dr. Panda is an amazing person. Really I like him.
Thanks. After two years, I got my question answered in this video.
Thanks for this nice clip containing useful information.
I like the way this guy is discreet and
Not dogmatic
so clear! thank you!
short and crisp. thanks
There are many assumptions here.
In Spain, where there is quite low levels of obesity, people are quite slim, their culture is to eat late in the evening. For example, in Barcelona the restaurants do not even open until 20:30hrs and people eat late in the evening. That does not align with what is being suggested here. However, the Spanish do eat a low carbohydrate diet in general and are not so often eating candy bars and sweet foods.
Thank you. I had the exact same question.
The research coming out of Dr. Panda's lab is very fascinating. I highly recommend reading the actual published research. There is so much more to this evolving lifestyle intervention. It is difficult to cover 10 years of research into a 15 minute interview. Changes to timing of food impacts people on a molecular level. It is a great idea for people who are trying to make lifestyle changes but are struggling with changing food intake or reducing portion sizes.
Nah reading research is too boring
Where can I find that research info?
As he pointed out, there are many things we don't yet know. I have been practising TRF everyday for years now and I must say that when I eat now, I just want to go to sleep. And in the morning, when I wake up, I am full of energy and I just don't want to eat. I am active during the day and I eat late at night when my day is done and when my mind is calm. I practise martial arts, do all my training fasted, I even compete from time to time (fasted as well - heck I am so stressed before competitions that I just can't eat). As for insulin control, well, I am between 9 to 12% body fat all year round. So there are many things we don't know. Maybe those who feel better eating in the morning are those who got *used* to eating in the morning in the first place. The rest of us feel better just eating a solid meal at night, sleep like a baby after that and feel energized and kick ass the next morning, throughout the day.
Dodji Seketeli I’m with you here. I eat and want to sleep.
@@darmy713 I'm with you guys, especially if I'm doing OMAD and have quite a large meal. I don't feel like doing shit afterwards and just want to relax then sleep lol
Yep same here totally agree
Cortisol levels are high first thing in the morning meant to energise us and get us resting for the day that’s why we are not hungry or require food for the first 4-6 hours after waking - I’m the same as you - skip breakfast have a light lunch followed by a good sold dinner packed with protein fibre good fats - I’ve lost 55 pounds in 9 months followed this regime and my bloods have all improved xx
Good video.
What about in certain countries, Spain for example, where late eating is normal?
Why would fasting change because culturally you eat late? I think he was pretty clear about when you shouldn't eat
Hi,
It's really very nice to hear and to get more knowledge about intermittent fasting
I have a doubt, in the time of fasting shall we have some coffee or tea.
I have one question if have to eat late at night is it ok to have protein rich food so no need of insulin
Does anyone know whether this (whether insulin sensitivity adapts to habits vs. simply following the daylight patterns) has been determined yet?
insulin sensitivity does not adapt to habits. The human body is hardwired to sleep when it is dark, and no amount of habits can change that. Decades of sleep studies show that very plainly.
I am a T2D well controlled through daily TRE 12-16 hours, lowish carb and high protein fibre diet - I would like to progress to One meal a day and also prolonged 2-3 day fasts - do I not take my Metformin those days I’m doing full day fasts? I currently take 1,000 Metformin daily
Is it something similar to dixit diet concept and it's research?
Note this is circulatory melatonin, which is produced by the pineal gland and has its major effect on sleep and the circadian rhythm. It is not subcellular melatonin, which is produced and used locally by the mitochondria within our cells (e.g. exposure to NIR).
I understand every word ,no probs, for what its worth
It was 8 months earlier they did their previous interview...I KNEW sparks were flying!!! Also, great clip/talk! 👌
I dont know if this means what I think it means but lmfao
So glucose doesn’t govern insulin response?
Anyone do orange juice experiment?
I believe in the latest episode he suggested approx 2 hours
We were wondering about this question just the other day. It seems like you would want to start eating in correspondence with exposure to light. Interesting to see why nobody definitively states when to open your window for the day.
Why do you think it seems like eating and light exposure would correspond?
@@kyleserrecchia5300 something something light degrades melanopsin which tells the pineal gland to stop secreting melatonin which if elevated would inhibit beta islet cells of the pancreas.
Ryan Lagrand That just makes me want to ask more questions because I am ignorant of a few of those terms lol.
@@kyleserrecchia5300 it goes so much deeper into places I'm naive to as well.
Ryan Lagrand I think it doesn’t matter exactly when to start eating. Chinese medicine recommends upon rising, Ayurveda recommends taking the main meal around midday. Basically, I would say start eating when you’re about to be hungry. Afterward, decrease the calorie value of your food as you get through the afternoon.
You want to eat during the day (perhaps the first part of the day). But at the same time, you don’t want to jump on a big meal right out of bed. I like keeping a couple hours before having a generous breakfast. If I feel like eating again at noon, I’ll eat according to my hunger. Then regarding the evening, I might have had a little snack during the late afternoon, so I’ll more likely skip dinner. Because I don’t really feel any hunger once the sun has set down. And most of my digestion is done at the time I go to sleep. (I also train in the evening and I don’t really want to binge on food afterward. It’d be to close to bedtime).
Has anyone done the morning vs noon first meal insulin experiment he talks about at the start of the clip?
I’ve been starting at noonish for months tho I was having black coffee/tea at eight and eating till bedtime (cottage cheese). I just decided to start at eight and eat till 6/7 pm.
@@sirchompsalot4967 And that isn't at all what Panda recommends nor is it what the person asked.
@@SG-ji5ij Thank goodness you're on the internet rescuing everyone from casual conversation.
Can't eat before 11am atleast forget 8am?
A bit off topic question, but I think it's still related - what would be the best time of the day to exercise, from evolutionary standpoint? What type of exercise are we evolved to practice, aerobic or anaerobic, or both?
A previous interview said around 3 in the afternoon.
Dr. Panda has a ted talk.. in that he had mentioned the best time to exercise would be late afternoon/ evening
Exercise later in the day could and probably will effect sleep quality. Also the type of exercise. A casual thirty minute walk or a high intensity workout would produce completely different effects. What would primitive man do shortly after waking, lay around or go hunting?
Courtney Peterson at University of Alabama Birmingham did a study on this question. More studies are needed. Her study had a small sample and only four days.
Could you point me in that direction? Still trying to sort through the ins and outs of fasting
hqw to culculate prodaction time needed to assembel with area and ratio
I have told people my lifestyle is TRE. However I dont take in my first food or drink until 1pm and then I stop at 6pm. So from 6pm to 1pm the next day I'm fasting (19/5). Now I'm wondering if that considered IF because of the timing.
Good question...I think either way you'll see similar benefits. Have you felt better? Had better performance and energy?
The parameters of Circadium Rhythm are clear; start eating your first meal in the morning between 7 to 9 a.m. and your last meal between 12 and 2 p.m.
It's definitely Intermittent Fasting, you just hppen to have a different time frame.
I'm going to try strting eating at 10am and stop by 4pm to see if that will break my stall.
❤️
2nd video i saw of this guy and it's "we dont know"
oh my gosh, she's so pretty with the baby ready, can't believe it.
so when the heck do you eat, in the morning?
According to Dr. Panda's research it is best to eat for 8-12 hours a day, starting in the morning because that is when our insulin response is the best, and then refrain from food intake for the rest of the day (12-16 hours).
@@honey4WRD , it sounds like Panda is saying that people produce more insulin in the morning than later in the day.
People have sensor cells in their intestines. When the cells detect carbohydrates, the cells send GIP to the pancrease beta cells. GIP is what causes the beta cells to produce insulin.
About 70% of people are genetically coded for their intestinal sensor cells to produce excessive amounts of GIP. Those people become fatter than people who produce less GIP.
For the 70% of people who produce excessive amounts of GIP, I would think that not eating in the morning would help people decrease their insulin so that they can lose weight?
@@honey4WRD Thank you, you made this very clear.
@@kimberlycooper4170 I look at food and somehow gain weight. I figured avoiding the cooking channel would have helped me lose weight.
@@todd77777772000 , LOL. I hear you on that! It's called the cephalic phase.
After 1 1/2 years of using therapeutic fasting, eating keto style, and not eating sweet keto treats, my brain and tongue finally stopped "tasting" high-carbohydrate and sweet foods when I looked at them.
During that 1 1/2 years, I used only unrefined stevia concentrate to sweeten my tea and other beverages. That stevia has a slight taste of its own so that my brain would know I wasn't eating sugar.
💕👀
hi belly, whats going on
Fasting for more than one day should be done only with healthcare provider
His name.
Our ancestors eat later in the day after hunting.
Então continue a comer carne especialmente de noite. Ninguém se importa.
8am-4pm or 12pm-6pm - we don't know
We do know. Start no earlier than 7 a.m. and have your last meal no later than 3 p.m.
@@SG-ji5ij could you point on why? Why better earlier than later?
@@srghma Hi...Yes, glad to help. From the book "Quantum Eating" Chapter 12 titled "Our Living Clock: Body Rhythms" the author has a Chinese Circadian Rhythm Chart outlining the different meridians of our body/organs. The stomach meridian is active from 7 a.m. to 9 a.m. meaning our digestive system is at it's strongest during this time and weakens as the day progresses. The next best time to eat (which should be our last meal) is between 1 and 3, the small intestine meridian. After 3 o'clock and into the evening the body has only half of it's digestive power as it did between 7 and 9 a.m. which means this is the worst time to eat food. Hope this helps.
@@SG-ji5ij WOW, TNX!
@@srghma You're welcome, and best of health to you!
That’s why during the Ramadan you stop as soon as Daylite is noticed. It’s already proven for centuries. Two small meals. And fast twice a week. You eat only once your stomach is empty and don’t overeat.
@@jimmicrackhead12 Hindi yogis use the same metod of eating.
@@juliansosa2889 Yeah, neither do they
I do that and I’m not even Muslim
Love him. Common sense. People do their own experiment. Don't count on rats. LoL
and also don't totally discount animal studies. Handling nutrition and calories is a universal animal requirement.
@@michelangelobuonarroti916 yes but a LOT of rat studies will never have the same results show in humans
Unfortunately, i can't make out a lot of what he is saying. :-(
It's captioned
Really? That was what finally broke the camel's back.... not some Asian lady's thick and staccato accent at the donut store conflating Michael for Mickkhohh?
Im Indian and the moment I heard his accent I realised many people watching this might find difficult to understand. Use subtitles guys. Thats all.
His pronunciation is fine. I'm from the UK + I would say he speaks exactly like dozens if not hundreds of doctors successfully practicing medicine and being understood by patients and colleagues across the UK every day. Colonialist attitudes would like to convince you that your language is worth less than anyone else's, but Indian English can be as clear, as expressive and as valid as US, Aussie, South African, Canadian, Singaporean or any other variety of English. Of all the speeches we studied in my university linguistics course, I found Nehru's was the most elegant. This language belongs to everybody now, and Indians should be proud of their contribution.
True
He is fine! Just focus on his work! A language just a medium!!!
Understand perfectly. I’m American. Good looking out though.
I have no problem understanding him. I am from South Africa.
Soution: eat keto, and avoid the glucose spike altogether.
Your body creates digestive enzymes at different times, when you eat is still important
@@moonlightransom But we're talking about insulin response here, which Dr. Panda notes is greatest in the morning. But if your diet does not provoke an insulin response at all, then the time of eating it should be irrelevant, no?
@@aquamarine99911 hmmm interesting point. They're discussing gluscose so you're right absolutley. I'm just trying to point out like dr Rhonda stated fat absorption is worse at night time. Meaning when you eat is still important on keto but id imagine its more important on high carb cause of sugar and insulin
Keto destrói o corpo no longo prazo. Nas blue zones a alimentação é composta principalmente por carboidratos.
@Sumeria Yeah, three years later I've decided keto isn't for me. The problem is that my lipids tend to run high, so I have to minimize sat fats and dietary cholesterol and maximize fiber intake. Lately I've gone legume-heavy pescatarian, with a bit of chicken breast every day. And I've shifted breakfast to 10 am. Still no grains, tho',
I eat all my calories during a 4 hour window every day. From 2 pm to 6 pm. That works well for me and I feel great at 67.5 years.
I think, most likely, caveman did not catch their food until sometime in the morning. So they would most likely be eating later in the day, if at all. I don't think many were eating breakfast 10000 years ago. Breakfast is an invention of the cereal companies from 100 years ago.
I found it really hard to understand.
Foreigners in a foreign land speaking with foreign tongue.
While he has an accent it isn’t a problem if you chose to focus more on what he says, rather than how he says it.
Rhonda is in no position to lecture people on healthy eating with a gut like that!
I'm not sure if you're trying to be funny or not here.
@@dsakurai I'm not sure if you're joking about not being sure or not?!😮
She's pregnant moron.
All the humourless people that didn't get that this is a joke 😂
😆😆😆
Rhonda Patrick, Ph.D., aggressively promoted COVID vaccines as being safe and effective. She criticized people who questioned the vaccines and who wanted to make their own personal healthcare decisions based upon their own specific circumstances.
Oh Lord it doesn't matter when you are getting your 18 hours of fasting a day. You can have breakfast as your only meal or dinner as your only meal. Going way into the weeds like this only discourage people from trying at all.
He said any time-compressed eating window is superior to eating all day but some people may want to optimize for the most benefits so they would want this info and eat their meal during daylight hours.
@@2ndtoJohn There are not any extra health benefits based on when you do it.
Oh good, the obnoxious know it all came to to set us all straight.
We don't have to listen to these doctors and experts discussing such things, Dave S. from UA-cam said it doesn't matter, and despite the lack of studies, knows there is no difference in different meal times.
@@ericcollins6231 Yeah right dipshit. I'm sure people who just have breakfast and skip lunch are dinner are getting no fasting benefits right?! They may as well just eat all day then because if don't fast the way Eric The Shithead thinks than just forget it. You'll gain 96 lbs in a year if your fast occurs from 11AM to 10 AM the next day. Idiot.
@@daves9355 Did you even make it out of elementary school?
She looks like she eats all the time
I tried to stay and watch/listen, but her stomach was painful to watch.
? She was pregnant lol. What's the issue with that
He DOESNT KNOW!!!! UP TO TO INDIVIDUAL!!!!