February 1, 2022 | 61 minutes, 07 seconds
In This Article
Podcast Show Notes
In this episode of the Ayurveda Meets Modern Science podcast, host John Douillard, DC, CAP, interviews Dr. Satchin Panda, author of The Circadian Code. Dr. Satchin Panda is a professor at The Salk Institute in California. His lab studies how circadian rhythm is an integral part of metabolic health and longevity.
Check out his lab’s app, myCircadianClock, which studies the epidemiology of daily patterns of activity, sleep, and food intake.
Circadian Rhythms and Diet
There are always new diets that become viral overnight, but a circadian rhythm diet, which is similar to intermittent fasting, follows a time-restricted eating schedule that limits calorie intake to an eight to twelve-hour window. Eating within this window can help balance your daily rhythms and increase longevity.
To follow a circadian diet it is best to avoid food three to four hours before bed and one to two hours after waking up. In addition, practice eating a bigger breakfast and lunch, and a smaller dinner to help fire up your digestion while you are awake.
See also 10 Compelling Reasons to Not Skip Breakfast
Circadian Rhythms and Exercise
Have you ever wondered what time is the best to exercise? According to circadian science, afternoon exercise might be better for your rhythms. You’re less likely to get hurt and more likely to reduce blood sugar levels.
Ayurvedic practitioners, on the other hand, prescribe morning exercise for improved parasympathetic tone and endurance.
See also Be Fit and Calm with this 12-Minute Daily Workout
Circadian Rhythms and Sleep
Modern technology has made it harder to get restful night’s sleep. From blue lights and staring at bright screens all day, our circadian clocks are struggling to get enough melatonin to help us sleep soundly at night.
5 ways to increase your melatonin, and boost your zzzs:
· If using LED light bulbs, try an orange bulb instead of a blue bulb
· Use indirect light or natural sunlight when possible
· Avoid going to stores at night, as they are extremely bright
· Reduce the brightness on your technology
· Take melatonin a couple of hours after your last meal
See also The Ayurvedic Guide to the Best Sleep of Your Life
Additional Resources on Decoding Your Circadian Rhythms
- Is Your Bedtime Affecting Your Weight, Mood + Energy?
- 3 Season Diet Guide
- Circadian Rhythms 101: Nobel Prize-Winning Research Validates the Ayurvedic Circadian Clock
- Earth.com: How exercise affects the body at different times of day
- The Washington Post: Not a morning person? A sunrise alarm clock could be the answer, experts say.
1 thought on “Podcast Episode 121: Decoding Your Circadian Rhythms with Dr. Satchin Panda”
Thank you for asking the important question about overnight
fasting of 15+ hours. Dr. Valter Longo cautions about fasting 15+
hours and the potential harm to the gallbladder. Have enjoyed your
work for years. Thank you.