Health lies in healthy circadian habits | Satchin Panda | TEDxBeaconStreet

Every organ and even every cell in our body has circadian or 24 h clock. Circadian clocks turn on and off thousands of genes at the right time of the day or night. These rhythms work together to maintain healthy balance of brain chemicals, hormones, and nutrients. When our rhythms break down we are more likely to suffer from a wide range of diseases from depression to cancer. We can tune our daily habits of eating, sleeping or getting the right amount of light to sustain our circadian rhythms. Healthy rhythms nurture healthy body and healthy mind. Dr. Satchidananda Panda, a professor at the Salk Institute for Biological Studies in La Jolla, California. Satchin’s work deals specifically with the timing of food and it’s relationship with our biological clocks governed by circadian rhythm and also the circadian rhythm in general.

Professor Panda explores the genes, molecules and cells that keep the whole body on the same circadian clock. A section of the hypothalamus called the suprachiasmatic nucleus (SCN) lies at the center of the body’s master clock and gets input directly from light sensors in the eyes, keeping the rest of the body on schedule. Panda discovered how these light sensors work, as well as how cellular timekeepers in other parts of the body function. He also uncovered a novel blue light sensor in the retina that measures ambient light level and sets the time to go to sleep and wake up every day.

In the process of exploring how the liver’s daily cycles work, Panda found that mice which eat within a set amount of time (12 hours) resulted in slimmer, healthier mice than those who ate the same number of calories in a larger window of time, showing that when one eats may be as important as what one eats. If the benefits of this “12-hour diet” hold true in humans, it could have profound impacts on treating overeating disorders, diabetes and obesity.

[Setyourhandle]

I healed my body from an extreme health crisis with food and only going by low light at night and going to bed early for 2 years. It really does matter.

[PracticalHealthNow]

4 Tips:
1. Staying active during the day
2. Ramping up activities in the morning
3. Having a great sleep routine
4. Having a consistent schedule

[wellajooj]

I'm actually in shock!! Why did they not tell us about this in school? why did they make us dissect a frog instead? Why did i not know about this until now? this is life

[standup_jokes]

Finally, a perfect example on how to deliver a TED TALK the right way. Short and to the point. Thank you Satchin Panda for your knowledge.

[cynthiaholland]

I read a book "Change Your schedule, change your life" and it literally changed my life. Healing your circadian rhythm is the key.

[calinicated]

Interesting video on circadian clock. My takeaways:
1. Setup Night Shift on your Mac and iPhone now. Set it up to "Sunset to sunrise" and turn up the warmness to the maximum at that time. You should sleep better.
2. Try eating only within 8-11 hours of your first meal. It's important to eat breakfast. So intermittent fasting is healthy, but it shouldn't be from, say, 12pm to 8pm. It should start in the morning. For instance, from 6am to 2-5pm, or from 8am to 4-6pm. It's better to avoid food after 6pm. Not only for weight loss, but for better metabolism and better health.
3. Try to spend more time outside during daylight, especially in the morning. Blue light helps increase alertness and boosts your energy and mood.

[andriesschreuder]

I don't know much about science but 10 months ago I was desperate when I found your book "The Circadian Code" by accident. I follow 90% of what you prescribe in your book in all the areas you cover and it has CHANGED MY LIFE at all 3 levels as you say on the front page!!!
Thank You

[traceyminogue]

I started doing this a week ago and went from previously waking up in the night between 1am and 3am regularly to sleeping right through the night, from day 1 of restricted eating (between 7am and 7pm). I have slept right through every night and had a really deep, sleep. Try it, it works!!

[ogalbo]

I worked overnight shift(11pm-7am) for a year and a half. It was not uncommon for me to go 24-36 hrs with no sleep and then sleep for 3-5 hours and do it again. I was under severe stress. And then 5 months in I got white coating on my tongue which was Candida taking over because the gut is connected to you circadian clock. Shortly after that I got depression where I thought about suicide(never thought about actually taking my life but I thought how great it would be if a car would just hit me and get it over with). First 3 weeks after quitting the overnight shift I felt like a zombie during the day. It took me a few months to fully get use to being awake in the daytime and sleeping during the might again. I honestly don’t know how in the world there are people who work overnight shift for 10 plus years.

[MG-emde]

Always enjoy re-listening to this lecture. Wish many more people would be aware of how our bodies have been manipulated, resulting in chronic disease and illnesses..

[lalg]

In Ayurveda, they say that ur last meal should be taken before 8 pm.. this video supports ayurvedic suggestion with a new idea( for me) of Circadian rhythm..I'm going to give it a try..Thank u Sir, 👍👍👍

[markmartens]

"I truly believe that circadian rhythm has untapped potential to prevent, manage, and cure many of the chronic diseases that affect billions of people." Satchin Panda, 'Health lies in healthy circadian habits'.

[valeriionyshchuk]

I was really inspired by this study and created bioClock app to check if alignment of my daily routines with internal biological clocks would bring any benefit. After just 3 months of experiment I confirm all the theory, I could now fall asleep easily and wake up the same time in the morning without alarm thanks to melatonin timely production. The weight starts to normalize and overall level of energy increased.
I don't really understand why such brilliant research is so kind of unexposed to the public, and on the contrary we got tons of in the best case useless information about lifestyle and diets. It is so simple just to follow your circadian genes transcriptions.

[ThePowerWithinOnline]

"It's not what you eat, it's WHEN YOU eat." Mind blown!

[ericecheverry]

Evidenced-based. Period. I'm sold. I'm in.

[deepakkumarmishra]

Wow. Eye opening info . And that's why i am watching this at 4 am . Circadian clock matters a lot.

[marianemashkalo]

Dr. Satchin, what a great talk! I used your app and contributed to your research in 2018-2019. So if your students, who worked with that raw data, saw a lot of home cooked meals, also borsch and buckwheat, that was me in Ukraine sending you the data. Hope it helped with research:)

[harry]

Wow! Absolutely fantastic speech. I love how he delivered everything in an understandable manner without complicating much.kudos

[crazyhorselion]

The best on the planet!!
Ever!!
So much important knowledge about our own bodies!

[rpu]

Ancient auyerveda talks about it ... pride that scientists are discovering our ancient scientific wisdom