Huberman Lab

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

13 Mar 2023

Audio

Description

In this episode, my guest is 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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Satchin Panda (00:03:18) Sponsor: LMNT (00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health (00:14:38) Mealtimes & Circadian Clock (00:21:34) Circadian Rhythm, Meal Anticipation, Digestion (00:25:28) Breaking a Fast, Burning Fat (00:28:45) Sponsor: AG1 (00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity (00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) (00:52:40) Physical Activity, Nutrition & Feeding Window (00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet (01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast (01:16:20) Circadian Rhythm, “Night Owls” & Genetics (01:26:37) Morning vs. Nighttime Discussions, “Me Time” (01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin (01:36:05) Shift Workers, Health & Disease (01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction (01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose (02:05:18) Shift Workers & Sleep; Alcohol & Caffeine (02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep (02:22:10) Meal Timing (02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health (02:28:12) “Fat Fasting”, Blood Glucose & Insulin (02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability? (02:39:14) Circadian Rhythm & Metabolism (02:41:36) Ontime Health App, Circadian Clock App (02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcription

This episode hasn't been transcribed yet

Help us prioritize this episode for transcription by upvoting it.

0 upvotes

🗳️ Sign in to Upvote

Popular episodes get transcribed faster

Other episodes from Huberman Lab

Transcribed and ready to explore now

Build Muscle & Strength & Forge Your Life Path | Dorian Yates

19 Jan 2026

Huberman Lab

Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

01 Jan 2026

Huberman Lab

Defining Healthy Masculinity & How to Build It | Terry Real

29 Dec 2025

Huberman Lab

Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett

25 Dec 2025

Huberman Lab

Essentials: How to Set & Achieve Goals

18 Dec 2025

Huberman Lab

Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard

15 Dec 2025

Huberman Lab

View all episodes from Huberman Lab

Comments

There are no comments yet.

Please log in to write the first comment.

Report any issue

Huberman Lab

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

This episode hasn't been transcribed yet

Other episodes from Huberman Lab

Build Muscle & Strength & Forge Your Life Path | Dorian Yates

Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

Defining Healthy Masculinity & How to Build It | Terry Real

Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett

Essentials: How to Set & Achieve Goals

Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard

Sign in to Audioscrape

Share this moment