Summary
In this podcast episode, Rhonda interviews Dr. Satchin Panda, a leading expert in circadian rhythm research. Dr. Panda explains that our body's internal clock is regulated by light and food intake, with the suprachiasmatic nucleus acting as the master circadian oscillator. Melanopsin, a light-sensing molecule found in the eyes, is responsible for regulating sleep and stress hormones. Bright light exposure in the morning and avoiding blue-shifted light in the evening can help regulate circadian rhythms and improve sleep. Dr. Panda's studies on time-restricted feeding revealed that reducing food consumption to a specific period helped prevent obesity, diabetes, and cardiovascular diseases in mice. The same was observed in humans, with participants reporting improved sleep quality and more energy in the morning. The study found that people tend to consume coffee in the morning and alcohol in the evening, which affects diet quality depending on the selected time window for meals. Dr. Panda's app, myCircadianClock, helps individuals track their eating, sleeping, and movement habits, and the website mycircadianclock.org provides information on circadian clocks and allows users to participate in research.
