#306 How to Sleep Better, Boost Gut Health and Get More Energy with Professor Satchin Panda

<p><em>CAUTION: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.</em></p><p>&nbsp;</p><p>Ten years ago this week’s guest published a seminal paper on time-restricted feeding (TRF) and this research was hugely influential in kick-starting a global health phenomenon, now known as intermittent fasting. Professor Satchin Panda is a leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books <a href="https://amzn.to/2kP76In" rel="noopener noreferrer" target="_blank"><em>The Circadian Code</em></a><em> </em>and <a href="https://amzn.to/3MJRDFF" rel="noopener noreferrer" target="_blank"><em>The Circadian Diabetes Code</em></a><em>.</em></p><p>&nbsp;</p><p>Over the years, Satchin’s work has had a significant influence on the way I practise medicine and I’m delighted to welcome him back onto the podcast today for our second conversation so that he can update us on where we are with our understanding of this topic today.</p><br><p>Research has shown that around 50% of us currently spread our meals and snacks across 15 or more hours of the day. But Satchin’s research suggests that 10 hours may well be the optimum window for eating for many of us. Having periods of time in every 24 hours where we are not eating is essential for repairing, resetting and rejuvenating all of our organs and tissues – and ultimately releasing anti-inflammatory signalling molecules that strengthen our immune system. </p><br><p>We talk about the multiple benefits that people can experience when they compress their eating window. People sleep better, their digestion improves and their energy increases. Further proven benefits over time include weight lo