The science of time-restricted eating with Satchin Panda, PhD - Diet Doctor Podcast

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Time-restricted eating may have the distinction of being the simplest and most effective lifestyle therapy. As Dr. Satchin Panda shares, his research helped the medical community realize the power of this simple intervention. Hear his story and his advice on how time restricted eating may benefit you.
Table of content:
0:00 Introduction
2:16 Welcome, Dr. Satchin Panda
3:00 Dr. Panda’s work on circadian rhythm
9:52 Transitioning to human studies
18:40 Why is time-restricted eating (TRE) so effective?
25:16 The concern with muscle mass
28:33 How long is the ideal TRE duration?
34:13 When is the ideal eating window?
38:42 Some practical tips to enhance the circadian rhythm
43:05 Where the future holds for TRE research
46:09 Closing
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24 июл 2024

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Комментарии : 311

@michelephelps1087 Год назад

Since retiring we moved our main meal to noonish. For me that is my first meal of the day. Our lighter evening meal is around 4:30/5pm typically. Since eliminating sugary and starchy foods, I’m having no difficulty maintaining this eating window without snacking. Increasing protein at mealtime along with drinking more water has reduced hunger tremendously. 😊

@MS-to1st Год назад

Respect and Salute to Dr Panda for being a pioneer in Circadian rhythm and restricted feeding.

@happygolucky9595 Год назад

I saw a lot of videos on intermittent fasting but...this talk is actually very enlightening and clear.Thank you so much.

@raghuramsingh4892 2 года назад

Dr Panda's way of explanation and his work is amazing. I am feeling sorry as was never aware of this great truth. I am glad at least now I got a chance to follow what Dr Panda says.

@zerocarbdoc 2 года назад

A lot of respect for Dr. Panda!

@arifali6762 2 года назад

Yes and the interviewer.

@Michelle_with2Ls 2 года назад

I so enjoy your interviews. Thank you! Looking forward to Part 2.

@kbr8ck 2 года назад

Really liked the point that the social aspect of eating with the family is important too. I have found that I expand my eating window to eat more meals with my family.

@darlenerough2978 Год назад

So informative, and clears up so much stuff out there on the web. Thank you Dr. Satchin Panda and Dr. Scher for bringing this video to your viewers. In fact, thank you for all you provide as The Diet Doctor!

@coffeemachtspass 2 года назад

This is clearly a man who gets at least eight hours of sleep every night. Notice how chill he is.

@IndyRickHikes 2 года назад

👏 science! 👏👏👏 Dr. Panda! 🙏 Bret! Love this style! Thanks for showing us the science!

@cristiecanicosa5195 Год назад

I watched this video until the very end. I love the Q&A between these two doctors. Such an interesting topic and not boring to listen to. Dr. Panda is very relaxed and honest with his statement. His words are full of wisdom and every statement is easy to digest. Looking forward to another interview. Thank you for this wonderful session.. More power.

@sudhibk9904 Год назад

Thanks for bringing this podcast. Lot of quality information Dr Panda has shared and it's a boon to those who want to change there life style and improve health condition. Lot of hopes I got after this pod cast and I can start 12 hours window eating.

@vsrinivasaramanujam1743 Год назад

Dr. Satchin, love your videos, especially the ones on Circadian clock. What a thought to eat whatever I want but within specific time interval!!!! It did work for me.

@marilynmorris5219 Год назад

Fabulous presentation to this fan of IF for a year now! I am 75 and amazed by how much better I look and feel! My hope is that physicians will widely embrace this science based, free, healthy lifestyle. Thank you so much! ❤

@MaryLovesLex 2 года назад

4 year carnivore with eating window of 4-6 hours. Lost 168#. Cannot even list the large number of issues I’ve reversed. Female, 66 yo

@lukecarey613 Год назад

Aren’t humans Omnivores? Does that mean you don’t eat vegetables?

@retipserjayzoom Год назад

Congrats but remember the long term effect is negative and just be careful

@waterlilypink 11 месяцев назад

Thank you dr.panda 🙏

@seanorathagain 11 месяцев назад

List some issues it reversed please. .....

@dunaiyoutubification 2 года назад

I practice time restricted eating and very low carb (almost carnivore) My weight is gradually coming off, but most important - I feel TERRIFIC ! I'm 67, but zero aches and pains, and lots of energy.

@mariahcantu7668 2 года назад

Congratulations! Greatest news! Hope you are still doing amazing!

@RogueCylon Год назад

It’s a journey. I used to weigh myself on diets all the time to track progress. But learned to listen to my body more. We slowly gain weight when eating poorly. So losing weight slowly is a nice indicator of eating better. It’s also better for the body rather than rapid weight loss.

@angelgirldebbiejo Год назад

Trying to get there, i fell off wagon during stressful time, getting off the sugar again for the most part.

@icycool8584 Год назад

@@mariahcantu7668 😅😅😅😅😅😅😅😅😅😅😅

@lyndonbathanmdfpoa9274 Год назад

😢

@acidclarity_ 2 года назад

This is so epic! What a high quality podcast! World class guests and content

@gazels11 2 года назад

Time restricted eating plus low carb has been how I have regained my health. Now I am practicing a 3 - 6 hour eating window depending on the day and I try to exercise before my eating window. Works for me 👍🏻 I love this channel. Thanks for all your great content. You are helping to change lives 🌹

@pvl256 2 года назад

It's interesting - I've found myself focusing on the "time not eating" window - so I'm conscious of when I last ate the day before, and then set my "earliest time to eat" the following day based on that. This way feels more flexible to me.

@biggreenbananas8929 2 года назад

@@pvl256 That's what I do too. I make sure I do not eat for at least 16 hrs in a 24-hr cycle. That means if my last food was at 4 PM, my next food would be after 8 AM the next morning. But usually I eat around 10 AM. I have kept my weight in check with BMI to 21 since.

@2Much4TheseBitches 2 года назад

I exercise before breaking my fast too, but I try to keep the eating window 2-4 hours.

@gazels11 2 года назад

@@pvl256 I have the same focus.

@loricohen672 2 года назад

Lisa, do you take into account your cycle? Any changes to your TRE throughout the month?

@maitrayee22 Год назад

Incredible highly professional extremely knowledgable, an amazing interview between two Doctors/ Scientists. I thoroughly enjoyed this video. Thank you so much Dr. Panda and Dr. Scher !!! Regards !!

@kencarey3477 2 года назад

Dr Panda is my favorite doctor to listen to.

@vijgokondkar7628 2 года назад

Good information,well put,no tension,thank you Dr Panda and program organisers.

@puja4079 2 года назад

Life changing , amazing Podcast..A million thanks !!!

@krishnagiridhar3692 2 года назад

Learnt importance of keeping eating window fixed for good health not have erratic eating habits. I am motivated to start fixing rating window 12 hrs and see how much discipline is needed and then move from there. Thank you so much for creating this awareness

@jezzab01 Год назад

Brilliant. Possibly my favourite podcast so far. Life changing.

@venkataponnaganti 2 года назад

A very enlightening interview. Thanks to Dr. Satchin Panda.

@ligiabeatriz3573 2 года назад

Really great interview, with very important information shared! thank you so much to Dr. Panda and Dr. Scher!

@gitanjalikhanduri314 2 года назад

A very enlightening interview and analysis. Thank you so much.

@angelagreene8618 2 года назад

Wonderful interview, thank you.🦋

@krishnavenihegde781 2 года назад

Very informative. Thank you

@harjotsingh4414 2 года назад

I am following 8/16 hours intermittent diet in which 8 hours of eating by two major meals and 1 small breakfast meal from last 10 days. The effect I receiving is amazing. My stomach fat started burning, feeling lot of energy through out the day, sleeping become much more relaxing,brain working totally stress free,able to focus on multiple works at same time,able to do gym exercise with more focus in fasting time

@WyattFL5 2 года назад

Mind if I ask what are you eating to break the 16hr fast?

@saurabhthackeray Год назад

Can you share what time of the day you fast and what meal do you skip?

@ramsesii5744 2 года назад

VERY interesting! I will try to be a bit more disciplined on this from now on.

@dreamingrightnow1174 2 года назад

This discovery, when we eat is fascinating and something I'm learning about my own eating patterns as I restrict my feeding period. And I suspect that people who are willing/able to participate in the process, as simple as it is, is still selecting for more "conscious" eaters; less compulsive. It's a guess on my part as a highly compulsive eater who still hasn't recorded my own eating patterns. If this is the case, then many of feed over a wider window than 15 hours; perhaps as much as 20. This is discussion is motivating me to stick with my window, in understanding why it's so difficult at times.

@craigpharaoh4669 2 года назад

This is FIRE information, appreciate you family

@elephantcup 2 года назад

Gold. So much good content here, I need to watch it again and take notes. I've been on time & calorie restricted/ low carb for almost a year, every benefit that he described, I've experienced. I attribute the elevated mood (sometimes euphoric) in the AM to ketosis. My mood and energy usually build until I eat at around 2PM, then they sag. Mind and body happier with no food.

@maxmohanmedia98 2 года назад

What a brilliant man. And kind man!

@community1854 Год назад

I do six hours, 9 am to 3 pm, the Buddhist Monks diet routine, and I feel amazing. Lost 15 lbs and everything is fantastic! Buddha stayed radiant with this lifestyle so I adopted it in respecting Buddha as I’m a practising Buddhist!

@PatBoyd59 2 года назад

Thank you for another amazing interview!

@graceyow3392 2 года назад

i have been sleeping 4-5 hours for 29 years now since i read that the body only needs 3 hours of deep sleep to rejuvenate and also learned that yogis can do well with 4 hours of sleep. i immediately fall asleep when i go to bed. wake up with out alarm clock within 4-5 hours. i am 69 years old, no gym, no diet restrictions and have no chronic illness. i have the flexibility and energy of a 20 year old. my husband and are experimenting on having only one meal a day (noon time) and coffee (i have tea every now and then) and some nuts or a cookie at 4pm. i think that even ups my energy and clarity of mind. dr. panda, can you do a study along this area of sleep? i believe if we do not carry our mental baggage or still undigested food or too much stimulation to bed, we will do well with less sleep. there is so much in life than to stay too long out of it every day.

@annetcell-ly4571 2 года назад

Thank you for this new mindful approach to eating.

@kashifch9199 2 года назад

Dr Panda is a genius person..

@arifaahamed7239 2 года назад

Keep up the good work Dr. Panda

@Kamy6050 2 года назад

Fabulous work. So informative., enlightening. Thank u so much for dis super podcast. God Bless You.

@parmodbudhiraja7604 Год назад

Thanks very much Dr. Panda for your wonderful work on intermittent fasting. I observe daily almost 8 hours eating window without any difficulty at all. I am aware that pancreas works well from 08AM to 8 PM and adjust my 8 hours eating window within the period between 10.00 AM to 0700 PM. If earthing daily at least 2 hours ( meaning in direct contact with the earth ) is added to intermittent fasting, it gives more better results. The electrons from earth which flow in our body neutralize the positive free radicals in the body reducing inflammation leading to various diseases within our body.

@donnabronner4837 2 года назад

This interview is outstanding!

@vanapallivanapalli2895 3 месяца назад

I'm feeling blessed to come across this eyeopener video. Thanks a lot

@balasandarkalieannan300 2 года назад

Very informative video. Thank u for sharing.

@elenanewman1463 Год назад

This is an Amazing interview. Thank will certainly follow

@sanjayjoshi1961 2 года назад

Indeed very informative interview ! Thankyou 👍🏻

@mayasanthosh1950 2 года назад

Thank you so much for the Informative video. 🙏🙏🙏

@feelMYmeat 2 года назад

Thanks very much for this very informative and enjoyable interview. Full watch, thumbs up - Leo Low-Carb Lion

@paulasamec8715 2 года назад

I don’t know about melatonin issue, but what I noticed since I started eating more meat especially red meat, I usually sleep 8 hours straight through except in cases when I drink a lot late in the evening! And I’m old, 75 year old woman!

@jeffreyharrison4045 2 года назад

Amazing episode! Thanks@

@smitavyas189 2 года назад

Thank you for this information.

@kfamfun4485 2 года назад

Enjoyed the science discussion

@bananacake79 Год назад

I listened to him on Huberman's podcast and immediately switched to his way of fasting. Absolutely nothing except water after 6.30 pm and broke my fast at 8.30 am, within 3 weeks, my sleep pattern got better and stomach and lower back fat started reducing. I did for one month and due to some reason stopped but I am planning to do it again from next month.

@lilymondal307 9 месяцев назад

Thank you sooooooo much Dr. Satchin Sir. Thanks to this channel also. God bless you all.

@Joy80JJ 2 года назад

Great interview

@lisemathieu9441 2 года назад

WoW this was fabulous

@zeeshansayed6012 Год назад

Interviewer with good listening skills and showing interest through good facial expression!

@artemishunter8993 2 года назад

I joined the study. I like providing data. This should be interesting as I'm a overnight worker since 2008.

@jamesnicholson8927 2 года назад

Havnt watched the video yet but I'm an overnight worker too.

@jamesnicholson8927 2 года назад

What is the study

@paltek149 Год назад

what a great eyes opening conversation

@One-2-3-4 2 года назад

Excellent!

@deetissera1492 Год назад

Great interview!🙏

@rajeshtanwar2445 Год назад

Excellent analysis, valuable and educative.

@frodemansika5487 2 года назад

Thanks for a very good interview. Dr Panda realy heads down to some understanding points. The body must be given a chanse to recover and clean up when the stomac has been ‘attaced’ by foods and the different nutrisions in the food. An understandable lesson for a norwegian. Keep up the good works😊👍

@surendranerurkar1138 2 года назад

And a little bit about the visits to the dentists,. As a chemist, I used surfactants, to reduce the surface tension, in the water based coatings. Our toothpastes have some. But, we do not use them correctly. Instead of spitting the foam, we should try to rinse our mouth with it, by diluting it a little more, in order to remove food stuck in the crevices. That should keep the bacterias away.

@okjeelanijeelani3392 2 года назад

Very nice explain sir God bless you and your family

@arifali6762 2 года назад

Practical and good quality advice is highly appreciated. 🙏👍

@lindad1582 2 года назад

Thank you for this.

@noediaz143two Год назад

How does he get these amazing people on his podcast. Top notch bro.

@renukanb5379 2 года назад

Very good explanation.

@mthomas1800 2 года назад

So encouraging ✨

@karinwest919 2 года назад

What an enlightenment!

@Manweor 2 года назад

I can only train in the window 8pm-11pm twice a week. I usually have dinner afterwards and go to bed at 1 am in the two training days. I usually don't fast the next morning but fast on 3 different mornings. What can I do to improve my circadian rhythm with this hard limit?

@testinginstruments7785 2 года назад

Very good advice.

@aquamarine99911 2 года назад

Odd that Panda didn't make his usual point that the body processes glucose better in the morning than the evening. Other videos I've seen where he mentions this have caused me to set my eating window from 9 am to 3 or 4 pm, with most the carbohydrates being consumed in the morning.

@rohitf117 2 года назад

Yes impaired insulin response for late evening meals.

@wertpollwert 2 года назад

I eat one meal per day at 5:00 pm. I sleep well, have plenty of energy, never feel hungry or crave snacks and I've lost over 30 kilos in 18 months. Don't look too deep into it because we were skinny and fit 40 thousand years ago and we didn't have all this mixed research or mice to test on.

@r.p.8906 2 года назад

I would argue that in AM our stomach acidity is the highest and the proteins are digested much more effectively. The acidity of the stomach is also key in destroying all bacteria ( H Pilory being one that could lead to cancer). A carbohydrate breakfast will decrease acidity ( increase the ph) and later in the day, at the second meal, the proteins will be digested and absorbed less efficiently. Bacterias might survive.., I try eating my fat and protein in the morning..,

@surendranerurkar1138 2 года назад

@@wertpollwert I do the same thing but I take a tea or coffee at 8/9 am, then my lunch at 5 pm and a tea or coffee at 9. i go to sleep at about 11.15pm, get up at 7:30.Now what I learnt from this pod cast is my tea time s are wrong and should be readjusted. I take simple pull-ups and hanging exercises and a little dumbbells. Blue light is one thing that I should avoid.

@wheathusk2499 2 года назад

Once me and my sister fed squirrels at a park and noticed that they did not eat peanuts after sunset. They took em and dug a hole in the ground and began to save them. If animals have this wisdom so could we. In the day they eat like..well squirrels and at night they know not to eat.

@sleepsmartsmashstress740 2 года назад

WHERE TO TIME THE EATING WINDOW (other than in fast food outlet drive in ) The plugging of the food consumption 8-hour window gets thrown around but the answer would not come from academic research on it. The most logical position to take is to rhyme it with your sleep cycle and try to plug the food intake 8 hours exactly opposite to the 8 sleeping hours by inserting 4 hours before and 4 hours after the food intake window. It would be impossible to argue with this intuitively arrived at posture that I am personally practicing but may be 3 hours before breakfast and 5 hours after the last meal (a snack)

@youareindenial4413 10 месяцев назад

Thank you, Dr. Scher.

@malikamartini5687 2 года назад

Enjoyed very much listening to you! Why then is cholesterol increasing with this type of fasting?

@muzmeldadilavegamuzkhan5622 2 года назад

Thank you doctor ...I loved it

@butterflybird46 2 года назад

Thank you for sharing. I have a question about the mice study. How did you structure the study to ensure that the time-restricted feeding mice in fact ate their calories within the allotted hours given? Would the feed, even if they have not consumed it all, would be taken away after the 8-10 hours?

@skwish6401 2 года назад

Mice (pre-weighed) will get fixed calories cup (say 1000 calorie per 25 grams per cup) and pre-weight water for 6hours (8pm to 2am). The remaining calories and water will re-weighed. The data will be analyzed after couple of weeks to see correlation. Is this correct?

@youareindenial4413 10 месяцев назад

Thank you, Dr. Panda.

@pj595 2 года назад

Absolutely fascinating interview, thank you

@Jules_Jules 2 года назад

One of the best interviews !! Look forward to the next ones👍👍👍👍

@arunenquiry 2 года назад

Great interview! Thank you! Have these results been replicated by other researchers? I keep hearing of a replication crisis in science, especially the life sciences.

@marymathewsn.5305 2 года назад

Great news! I lost my belly fat after following 16:8 for an interview.BP and Sugar also came down from bpre hypertensive and pre diabetes.Even skin allergy disappeared!! Thanks!! Now I would like to have advice on time frame for a person who has to work 7 pm to 7 am 3 continues nights a week!

@delaneyondreams 2 года назад

I used to work in using dreams for problem solving with a wonderful woman named Mary Mathews. Are you she?

@captainfox6212 Год назад

Wow how long did you do the 16:8 for, months, years? and what skin allergy did you have?

@viranjith Год назад

Amazing interview

@Carson11able 2 года назад

I have been eating in a 4 hour window or OMAD for over 1 year. I also eat a Keto diet.

@community1854 Год назад

Superb information!

@Kernoe 2 года назад

very good information

@ukbulldog2024 2 года назад

Confusion at time 20:00 Liver seems out of sync with my body needs for Glucose. I am type 2 and I experience the dawn phenomenon everyday. My biggest problem is I am unable to suppress this dawn phenomenon that when measured kicks about 5mg (UK measure) or 90 USA between 0600 and 0900 and sometime rising without any food but a small cup of coffee. Last meal has limited carbs and no eating post 1900. My problem is in the morning my glucose is high and I do starvation till 1500 before a short meal with my first one tablet SR Metformin. Evening meal by 1900. Last Metformin about 1 hour before bedtime to suppress dawn phenomenon. Nothing works. Any help from the Doctor or someone else

@dietdoctor 2 года назад

Here is our guide that discusses the dawn phenomenon. www.dietdoctor.com/low-carb/the-dawn-effect

@chrispower1884 2 года назад

My personal experience is when I restrict my eating window to one meal a day or even 2 meals a day which are within a 6 hour window I find it very difficult to eat enough. So rather than go 18 hours without food I am now trying to go 14 hours and then eat a later breakfast. Skip lunch and go another 9 hours before dinner which means I can eat well for my second meal and that allows me to eat enough calories. I am carnivore and feel satiated for at least 8 hours or after my meal so this is why I am trying this way of eating to make sure I eat enough food. I know Dr. PANDA suggests not eating for 3 to 4 hours before sleep but I find that if I do this my sleep is disturbed as I feel hungry at night. Sleeping after 2 to 3 hours from my evening meal seems to work better for me as I manage to eat well and feel satiated through the night and morning once I awake. I would be really interested to hear from others if they think there is another solution to my problem of not being able to eat enough in a shorter window. Thanks!

@nandiniet6136 2 года назад

From personal experience of family members, most of my family say the same thing as you. If they don’t eat closer to their sleep time they find it hard to sleep sound because they feel hungry. But it’s the same members of the family who now say they don’t necessarily have to do that because you have trained your body and your mind. One of the docs I follow Dr Pal mentions that initially the body is in shock when we try nee fasting etc so it needs time to adjust. For some it may even take upto 3 months for their body to adjust to our new habit. In this time the body will try to show many reactions as such but eventually will get used to it.

@bethmiller4000 2 года назад

You may not be eating enough. Eat meat and poultry with their natural fat, whole milk, eggs, berries, drink 8 cups water.

@rosaperez8325 2 года назад

Me encanta pero no se inglés eres el mejor

@fromdesktooven6756 Год назад

In ayurveda, they have emphasized on time of eating along with the quality and quantity.....the concept of fasting was always there in Indian culture.....

@r.p.8906 2 года назад

I’m doing IF and I lost 10 lbs. I’m at my perfect weight for over 1 year , keto diet. Very little fiber. I Rejuvenated with 10 years in one year. I also walk, do yoga and swim. I stopped fiber because being vegetarian for 10 years made me bloated and I was diagnosed with H Pilory and SIBO. Once cured, my stomach flattened like when I was a teen! ( I kept the same weight as before: my perfect weight). IF plus keto did it for me. 4-6 hours feeding window. I can’t even THINK of eating after 4 pm. My body completely shifted and feels very light and comfy !! If I eat later, I’m very uncomfortable and sleeping is very light.

@deb52811 2 года назад

I'm curious if you have added some fiber in since. Also, interested in a typical day's food that you eat.

@KameshwarChoppella 2 года назад

Wow. Good for you. Stay healthy 👍🏽

@haleemasadia9622 Год назад

Hi. What do you daily can explain

@roshnigovender3689 Год назад

WOW amazing video

@bressonNemesis 8 месяцев назад

I respect and comment Dr. Panda's work. When did his lab begin discovery and publishing of their findings? Even as early as the early 90s if not earlier, it was well understood that food eaten later at night tend to store as fat. Further, there were plenty of anecdotal evidence around eating earier as a weight loss strategy.

@arifali6762 2 года назад

Is the part 2 already broadcasted?

@sucharitchaudhuri5881 Месяц назад

I am a big fan of Dr. Panda

@manojsatapathy4122 2 года назад

How about Ayurvedic Eating prescriptions / recommendations and their impact. Fasting on 11th day ie Ekadashi is practised even today.

@geetanjalikharbe8395 2 года назад

Sadhguru says as per yogic habits we should have 8 hours gap between meals

@billdong927 2 года назад

Why time restricted eating can reduce glycogenesis? should it be the another way around when we have longer time to eat so the liver has shorter time (when not eating) to produce glucose