Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
Dr. Huberman and Dr. Panda discuss Dr. Panda’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, has beneficial effects for metabolic health and longevity.
Link to full podcast summary: Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
Podcast Summary:
Dr. Huberman and Dr. Panda discuss Dr. Panda’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, has beneficial effects for metabolic health and longevity. Dr. Panda also explains how time restricted eating, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance.
Key Takeaways:
Both TRE and CR have been shown to improve metabolic health, reduce inflammation, and increase lifespan in animal studies.
Consider implementing a 16:8 TRE schedule, where you fast for 16 hours and eat within an 8-hour window each day. Gradually reduce calorie intake to achieve a 25% calorie restriction over time.
Disruption to the circadian rhythm, such as through shift work or chronic jet lag, can lead to metabolic dysfunction and an increased risk of chronic diseases like obesity, diabetes, and cardiovascular disease.
Plan meals to align with your body’s natural circadian rhythms. Avoid eating late at night, and aim to eat at regular times each day.
Simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.
If you are hungry late at night, opt for something easily digestible like yogurt, as opposed to a heavy meal
Eating your first bite and last bite of food at the same time each day has benefits
If you restrict feeding to just the daytime, subjects will live 20% longer.
Consider implementing a daily eating window of 8-12 hours, and consider reducing your overall caloric intake by 20-30% if appropriate for your health and lifestyle.
Try to eat at consistent times each day, and avoid eating at irregular times or late at night.
Eating at irregular times or too frequently can disrupt the circadian clock and lead to metabolic dysfunction.