SLEEP: Circadian Rhythm to the Rescue: A Top 10 Episode with Satchin Panda

Get all the secrets to getting your best eight hours in bed and learn why you must to pay attention to your circadian rhythm.

Welcome to Your Upgraded Summer!

This new series revisits the Top 10 Bulletproof Radio episodes of all time. The topics cover essentials like nutrition, energy, hormones, sleep and autophagy, as well as gut, brain, autoimmune and women’s health.

You’ll get the main points in a shortened version so you can get the good stuff and get on with your summer plans. And if you want to listen to more, tune in to the original episode.

Satchin Panda takes the No. 5 spot with: Eating Affects Your Sleep (and vice versa) – Satchin Panda #560

In modern life it can be hard to get to bed on time, let alone get quality sleep. But, what happens when you don’t get good sleep? You feel like a zombie, you’re more likely to be anxious, and you throw your body out of whack.

In this episode, Satchin Panda, Ph.D., shares his expertise on sleep, circadian rhythm and the effects of ambient light on your overall health. He’s a professor at the Salk Institute in San Diego and a leading expert in the field of circadian rhythm research.

Circadian rhythm is a foundation of good health. It tells you that almost every organ has its own clock. For example, your brain has peak hours for productivity.

Circadian rhythm also tells you that blue light has the power to synchronize and disrupt your internal clock and it tells you that your eating habits affect your internal clock. All of those things affect your sleep quality.

“Your day actually begins when you go to bed the previous night because that determines how long you’ll sleep, how long you’ll reset your brain and then how fresh you’ll wake up in the morning,” Satchin says. “Most sleep researchers agree that an adult should be in bed for eight hours. I’m saying they should be in bed for eight hours, so, out of that, somebody may get six and a half to seven hours of sleep.”

Satchin has a lot of great tips for how you can get better sleep, including keeping light out of the bedroom, reducing your body temperature before sleep, when to eat throughout the day and much more. This episode will make you feel capable of tackling any sleep problems.

If you want to learn more about Satchin’s work, check out his latest books, “The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight” and “The Circadian Diabetes Code: Discover the Right Time to Eat, Sleep, and Exercise to Prevent and Reverse Prediabetes and Type 2 Diabetes.”

Enjoy! And get more resources at Dave.Asprey/podcasts.
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Follow Along with the Transcript

SLEEP- Circadian Rhythm to the Rescue- A Top 10 Episode with Satchin Panda



Bulletproof Radio: 

Dave Asprey Blog:

Key Notes

  • The profound impact of ambient light in daily eating fasting on preventing huge numbers of diseases like diabetes, depression, metabolic syndrome, heart disease, cancer, – 00:56
  • The last 20 years, the key discoveries can be summarized into three major things. One is people discovered that just like our brain has a clock, almost every organ has its own clock. – 1:19
  • If we change our behavior, we’ll also imprint our mitochondria or our genome in a very different way. We can pass on that mitochondria, that episodic cord to our children. – 6:23
  • We’re finding, people who do time-restricted eating and particularly if they stop eating two to three hours before bedtime, that helps. Second, reducing exposure to blue light for two to three hours before going to bed, that also helps. – 9:52
  • What do you do at home for sleep with your lighting? – 11:39
  • CLOCK and BMAL, they turn on other sets of genes, which are also called period, cryptochrome, REV-ERB, and few other genes. – 13:02
  • Take a teaspoon or two of raw honey. I found a study that showed it raised liver glycogen 22% more than cooked honey or other forms of sugar. And liver glycogen can feel the brain effectively versus muscle glycogen. – 17:01
  • What we have seen as people who do time-restricted eating, they do sleep very well. Maybe they normalize the way their body learns how much glycogen to store. – 18:02
  • Long-term space flight is always a big problem. How are we going to sustain that long-term space flight? And this is where maybe time-restricted eating will also help. – 20:07
  • When you finish a 48, or 72, or multi-day fast, breaking the fast is not easy because your body has forgotten food. You don’t have that appetite for a big meal. So usually, you break it with a small meal. – 23:53

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