Huberman Lab: Intermittent Fasting To Improve Health, Cognition, & Longevity

Satchin Panda is the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. His research explores the genes, molecules, and cells that keep the whole body on the same circadian clock.

TLDR

• Circadian aspect of eating: Timing of food intake throughout the day matters more than you think

• This episode was somewhat disappointing tbh...I wish they talked more about the benefits/drawbacks of IF and TRE….

Practical

• Try to keep a consistent timing of meals/snacks throughout the day

• Camping can help reset our circadian rhythm and regulate melatonin production

• Avoid shift work if possible

Theory

• Intermittent fasting (IF): Not eating 1-2 days per week or a few days per month

• Time-restricted eating (TRE): Restricting feeding window to 8-12 hours per day.

• Consistency is critical for time-restricting eating

  • Saliva production, metabolism, digestive cells, etc. learn to expect food at certain times

  • If you eat at irregular times, your body may not be ready to digest the food

  • If eat at the wrong time, may feel physically and cognitively weighed down

• Shift work

  • Significantly disrupts our circadian rhythm

  • Almost all digestive diseases are more prevalent among shift workers