Dr. Satchin Panda and Dr. Andrew Huberman: Intermittent Fasting to Improve Health, Cognition and Longevity (Huberman Lab)

The video is about Dr. Andrew Huberman and Dr. Satchin Panda discussing intermittent fasting to improve health, cognition, and longevity. Dr. Panda is a professor and director of the regulatory biology laboratory at the Salk Institute of biological studies and has made numerous important contributions to mental health, physical health, and human performance. The video covers topics such as circadian rhythms, intermittent fasting, time-restricted feeding, and their impact on health and psychology. Dr. Panda also discusses recent clinical trials that have explored time-restricted feeding in a diverse range of people. The video is part of Andrew Huberman's podcast, where he discusses science and science-based tools for everyday life.

This video by Andrew Huberman was published on Mar 13, 2023.
Video length: 02:49:07.

The video is about Dr. Satchin Panda, a professor and director of the regulatory biology laboratory at the Salk Institute of biological studies, discussing the benefits of intermittent fasting for health, cognition, and longevity.

Dr. Panda's laboratory has made significant contributions to the field of circadian rhythms, which are 24-hour rhythms that regulate everything from gene expression to overall functioning of tissues, mood, alertness, sleep, appetite, and much more. The video explores how our circadian behaviors, such as when we wake up, when we view light, when we avoid viewing light, when we eat, and when we socialize, impact our biology and psychology, energy, and overall health. The video also discusses the basic science and recent clinical trials that have explored time-restricted feeding in a diverse range of people, including men, women, children, people with diabetes, and people who are otherwise healthy. The video emphasizes that intermittent fasting is a topic of much debate, and it goes deep into that debate, making it clear to the audience the latest and all the details about intermittent fasting.

The video also provides links to Dr. Panda's publications and his laboratory website for those interested in learning more about his work.

• Dr. Satchin Panda is a professor and director of the regulatory biology laboratory at the Salk Institute of Biological Studies
• His laboratory has made numerous important contributions to mental health, physical health, and human performance
• Dr. Panda's laboratory discovered neurons in the eye and neurons within the brain that regulate our circadian rhythm
• Intermittent fasting, also known as time-restricted feeding, can impact our circadian rhythm and overall health
• Circadian rhythms are 24-hour rhythms that impact everything from gene expression to the overall functioning of tissues
• Our levels of mood, alertness, sleep, appetite, and much more are regulated by our circadian rhythm
• Recent clinical trials have explored time-restricted feeding in a diverse range of people, including men, women, children, people with diabetes, and healthy individuals
• Intermittent fasting can improve mood and cognitive work performance
• Socializing and when we socialize can impact our circadian rhythm and overall health

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity | Huberman Lab - YouTube

Introduction

• Welcome to the Huberman Lab podcast
• Discusses science and science-based tools for everyday life
• Hosted by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine
• Guest is Dr. Satchin Panda, a professor and director of the regulatory biology laboratory at the Salk Institute of Biological Studies

Dr. Panda's Background and Research

• Dr. Panda is a professor and director of the regulatory biology laboratory at the Salk Institute of Biological Studies
• His laboratory has made numerous important contributions to mental health, physical health, and human performance
• Dr. Panda's laboratory discovered neurons in the eye and neurons within the brain that regulate our circadian rhythm
• Over the last decade, Dr. Panda's laboratory has made critical discoveries related to intermittent fasting

Intermittent Fasting and Circadian Rhythms

• Circadian rhythms are 24-hour rhythms that impact everything from gene expression to the overall functioning of tissues
• Our levels of mood, alertness, sleep, appetite, and much more are regulated by our circadian rhythm
• Intermittent fasting, also known as time-restricted feeding, can impact our circadian rhythm and overall health

Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity | Huberman Lab - YouTube

Impact of Intermittent Fasting on Health

• Restricting feeding to specific periods within each 24-hour cycle can impact the health of our liver, gut, and brain
• Intermittent fasting can improve mood and cognitive work performance
• Recent clinical trials have explored time-restricted feeding in a diverse range of people, including men, women, children, people with diabetes, and healthy individuals

Intermittent Fasting and Socializing

• Socializing and when we socialize can impact our circadian rhythm and overall health
• The timing of socializing can impact our energy levels and mood

Conclusion

• Dr. Panda and Andrew Huberman discuss the basic science and recent clinical trials related to intermittent fasting
• Intermittent fasting can impact our circadian rhythm, health, mood, and cognitive work performance
• The podcast provides a deep dive into all aspects of intermittent fasting and time-restricted feeding

Sleeping Environment

• Most people's sleeping environment is hard to regulate in terms of temperature.
• Eight Sleep regulates the temperature of the sleeping environment easily.
• Temperature of the environment can be changed across the night.
• Temperature can be made cooler at the beginning of the night and warmer as you approach warnings.
• Getting into very deep sleep and waking up feeling most alert is possible with this method.

Nootropics

• There are circuits in the brain that allow for focus, creativity, and task switching.
• Thesis has developed nootropics that are customized to different types of mental operations.
• Formulas can put the brain into a state of increased clarity or focus.
• Formulas can give more overall energy for things like physical exercise.
• Taking a personalized nootropic starter kit can improve cognitive work and physical exercise.

Supplements

• The huberman Lab podcast is now partnered with Momentous Supplements.
• Supplements discussed on the huberman Lab podcast can be found on the Momentous website.
• The library of supplements is constantly expanding.
• Discussing recent research on post-mortem human retina.
• Neurons from dead people can potentially be resurrected to provide transplants to rescue vision in the blind.

Intermittent Fasting and Time-Restricted Feeding

• Intermittent fasting and time-restricted feeding are related but different.
• Intermittent fasting covers many types of fasting.
• Caloric restriction has been embedded into the history of intermittent fasting.
• Reducing calorie intake by 20% can potentially lead to living longer.
• Counting calories every day and maintaining a reduced calorie intake is difficult.

Calorie Counting and Intermittent Fasting

• Calorie restriction is not impossible, but reducing calorie intake by 20-30% every day is not possible for many people.
• Mouse and rat experiments showed that eating every other day led to similar health improvement as continuous calorie restriction.
• The idea of intermittent fasting came from the idea of eating less for one or two days in a week.
• Intermittent fasting involves intentionally reducing calories for at least one or two days in a week or few days in a month.
• Time-restricted feeding is a type of intermittent fasting where people eat for five days and then reduce calories for two days.

Intermittent Fasting and Health Benefits

• Studies have shown that intermittent fasting can improve weight maintenance, reduce signs of aging, and reverse some aspects of metabolic disease.
• Intermittent fasting involves reducing total caloric intake on any given day for one or more days in a week or month.
• Time-restricted feeding is a type of intermittent fasting where people eat for a consistent window of 8 to 12 hours.
• Intermittent fasting has been shown to have health benefits in humans, including weight maintenance and reducing signs of aging.
• Alternate day fasting, five-two diet, and periodic fasting are all types of intermittent fasting that have been studied in humans.

Defining Intermittent Fasting

• Intermittent fasting involves confining all energy intake from solid and liquid food combined within a consistent window of 8 to 12 hours.
• Feasible feeding windows for intermittent fasting include 4 hours, 6 hours, and 12 hours.
• It is important that the feeding window begin and end at the same time, with some flexibility allowed for individual needs.
• Intermittent fasting can be done by eating everything within a two-hour feeding window, one meal a day.
• The feeding window should be consistent and flexible to maintain for a long time.

Introduction

• The speaker is discussing the concept of intermittent fasting and its impact on health, cognition, and longevity.
• The speaker is a professor and director of the regulatory biology laboratory at the Salk Institute of biological studies.
• The speaker has made numerous important contributions to mental health, physical health, and human performance.
• The speaker discusses recent clinical trials that have explored time-restricted feeding in a diverse range of people.

Intermittent Fasting and Feeding Window

• The speaker discusses the concept of intermittent fasting and how it affects the feeding window.
• The speaker typically eats their first meal around 11 A.M and their last bite of food is typically around 39 PM.
• The speaker discusses the consistency of the feeding window and how it may have benefits.
• The speaker mentions that there is no specific total caloric number, macronutrients, or plant-based/meat-based diet that is required for intermittent fasting.

Time-Restricted Feeding and Circadian Rhythms

• The speaker discusses the concept of time-restricted feeding and how it is related to circadian rhythms.
• The speaker mentions that the body has an internal timetable that pre-programs many molecular aspects of cells, leading to physiology.
• The speaker discusses the concept of the Circadian clocks and how they are sensitive to light.
• The speaker mentions that changing our feeding time can change our liver clock and subsequently the same experiment has been repeated many times.

Experiments and Research on Time-Restricted Feeding

• The speaker mentions a famous experiment by Uli Sibler from Switzerland that demonstrated the effects of time-restricted feeding on mice.
• The speaker discusses how the liver clock in mice started following food when they were fed at the wrong time.
• The speaker mentions that the same experiment has been repeated many times and the results have been consistent.
• The speaker discusses how the master circadian clock, the Supra chiasmatic nucleus (SCN), is considered the one that almost all other brain functions follow.

Conclusion

• The speaker summarizes the key points discussed in the video.
• The speaker emphasizes the importance of consistency in intermittent fasting.
• The speaker discusses the concept of time-restricted feeding and its relationship to circadian rhythms.
• The speaker mentions the importance of research and experiments in understanding the effects of intermittent fasting and time-restricted feeding.

The First Phase of Digestion

• The first phase of digestion is secretion of all the digestive juice and the stomach and the absorption of nutrients and liver metabolism.
• The village expects one to eat a meal after fasting for a long time, so breaking the fast of breakfast is important.
• Changing the feeding window by two or three hours from one day to another can cause issues with food arrival and digestion.
• Being consistent with the feeding window is important to take advantage of the anticipatory activity of our body in different systems.
• There is evidence that anticipatory systems related to digestion help us better assimilate our food.

Potential Health Benefits

• The anticipatory signal is important for potential health benefits.
• Many people feel not ready completely when they wake up to an alarm clock because their body is not prepared.
• Changing the daylight saving time can cause heart attacks and car accidents due to the brain not being coordinated.
• The peristaltic function of the intestine slows down at night a few hours after the last meal, which can affect digestion.
• Healthy food at the wrong time can be crap or junk, and consuming easily digestible food can be better than a meal.

Section 1: Understanding Intermittent Fasting

• Intermittent fasting is a type of fasting where a person selects a feeding window, regardless of whether or not it falls into classic intermittent fasting or time-restricted feeding.
• Foods digest at different rates, making it important to consider the glycemic index and other factors when discussing intermittent fasting.
• It is better to think about not eating in a fed state and blood sugar levels rather than when a person takes their first or last bite of food.
• Plain water does not break a fast, but air and one grain of sugar or one teaspoon of sugar can temporarily break a fast.
• When discussing breaking a fast, it is important to consider whether a person's blood glucose levels or molecular signals downstream of a rise in blood glucose are being affected.

Section 2: Confusion about Fasting and Eating

• There is often confusion about the difference between fasting and eating, as people tend to think about when they take their first and last bite of food.
• However, foods digest at different rates, making it important to consider the glycemic index and other factors when discussing intermittent fasting.
• It is better to think about not eating in a fed state and blood sugar levels rather than when a person takes their first or last bite of food.
• One grain of sugar or one teaspoon of sugar can temporarily break a fast, but in the strictest sense, a person has broken their fast if they eat a whole pizza after sitting around all day.
• Metabolically speaking, a person who eats a whole pizza after sitting around all day will have a very different experience than someone who eats a whole pizza after running a marathon.

Section 3: Fasted versus Fed States

• People can be mildly fasted or severely fasted, and the duration of the fast can affect the body's response.
• Indirect calorimetry is a method used to measure a person's metabolism and determine whether they are consuming glucose or fat as their energy source.
• When a person fasts, their body taps into glycogen first and then fat as their energy source.
• The ratio of CO2 to oxygen in the body comes to 0.7 when a person is mostly running on fat as their energy source.
• Experiments in mice can provide insights into how the body responds to fasting, as mice have a different metabolism than humans.

Section 4: Experimental Challenges

• Experiments to study intermittent fasting in humans are difficult to conduct, as it requires bringing humans into isolation and conducting experiments with a small number of participants.
• Indirect calorimetry is a useful method for studying metabolism in humans, but it is also challenging to conduct experiments with this technology.
• Studying the effects of fasting on the body requires careful consideration of factors such as gender, sex, and total metabolism.
• Mice have a different metabolism than humans, making them a useful model for studying the effects of fasting on the body.
• Experiments in mice can provide insights into how the body responds to fasting, but it is important to consider the differences between mouse and human metabolism when interpreting the results.

Respiratory Exchange Ratio

• The respiratory exchange ratio (RER) is a measure of how much energy a body is getting from carbohydrates or glucose versus fat.
• As the body burns more fat for energy, the RER will decrease from 1.0 to 0.75 after 12 to 14 hours of fasting.
• When a body is given food, it will immediately begin to increase the RER as if the small amount of food stopped the fat burning process and cranked up the carbohydrate burning process.
• The RER is a measure of the body's metabolism and can be affected by factors such as diet, exercise, and sleep.

Caloric Restriction and Fat Burning

• Caloric restriction can lead to a decrease in the respiratory exchange ratio (RER) and an increase in fat burning.
• However, under conditions of caloric restriction, the body may actually burn less fat and more carbohydrates for energy.
• The idea that a low-carbohydrate diet allows for more fat burning is not entirely accurate.
• It is important to note that the body's metabolism is complex and can be affected by a variety of factors.

Experiments with Caloric Restriction

• Experiments with caloric restriction in rats have shown that reducing calorie consumption by 20-30% can lead to an increase in lifespan.
• In these experiments, the rats were given a bolus of food at one time, while ad libitum fed mice or rats had access to food all the time.
• These rats were given 20% less food and the results showed that the mice or rats that were given less food lived longer.
• This suggests that the timing of food intake may be just as important as the amount of food consumed.

Non-Caloric Food and Microbiotic Health

• Non-caloric food, such as athletic greens, can have a positive impact on gut health and microbiotic balance.
• Probiotics, which are found in athletic greens, are essential for gut health and can communicate with the brain, immune system, and other biological systems.
• Athletic greens also contain adaptogens, vitamins, and minerals that can support overall health and wellness.
• Incorporating non-caloric food into a balanced diet can help to promote optimal gut health and overall well-being.

Introduction

• The video is about Dr. Satchin Panda discussing intermittent fasting to improve health, cognition, and longevity.
• Dr. Panda is a professor and director of the regulatory biology laboratory at the Salk Institute of biological studies.
• The video covers topics such as circadian rhythms, intermittent fasting, time-restricted feeding, and their impact on health and psychology.
• Dr. Panda also discusses recent clinical trials that have explored time-restricted feeding in a diverse range of people.

Intermittent Fasting

• Intermittent fasting is a dietary approach that involves alternating between periods of fasting and eating.
• There are different types of intermittent fasting, such as the 5:2 method, alternate-day fasting, and time-restricted feeding.
• Intermittent fasting has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.
• It can also improve cognitive function, such as memory and attention, and may reduce the risk of developing chronic diseases like Alzheimer's and Parkinson's.

Time-Restricted Feeding

• Time-restricted feeding is a type of intermittent fasting that involves eating all of one's daily calories within a specific time window.
• For example, with the 16/8 method, one eats during an 8-hour window and fasts for the remaining 16 hours.
• Time-restricted feeding has been shown to have similar health benefits to other types of intermittent fasting, such as weight loss and improved insulin sensitivity.
• It may also improve cognitive function and reduce the risk of developing chronic diseases.

Circadian Rhythms

• Circadian rhythms are biological processes that follow a roughly 24-hour cycle and regulate various functions in the body, such as sleep, hormone production, and metabolism.
• Disruptions to circadian rhythms, such as those caused by shift work or jet lag, can have negative effects on health and well-being.
• Intermittent fasting and time-restricted feeding can help to synchronize the body's circadian rhythms and improve overall health.
• It is important to note that the timing of meals and snacks can have a significant impact on circadian rhythms and should be considered when implementing an intermittent fasting or time-restricted feeding regimen.

Time-Restricted Feeding and Longevity

• Time-restricted feeding (TRF) involves eating all of your daily calories within a specific time window, typically between 8 and 12 hours per 24-hour cycle.
• Studies have shown that TRF can lead to increased lifespan in mice, with some studies suggesting that it can lead to up to 20% longer lifespan.
• TRF can also improve cognitive function and reduce the risk of age-related diseases in humans.
• It is important to note that TRF is not just about total caloric intake, but also about when in the 24-hour cycle you eat those calories.
• TRF can have different effects on humans depending on their daily routine and lifestyle. For example, TRF can be beneficial for people who work night shifts or have irregular sleep patterns.

Caloric Restriction and Longevity

• Caloric restriction (CR) involves reducing the number of calories consumed daily, typically by 20-30%.
• Studies have shown that CR can lead to increased lifespan in mice, with some studies suggesting that it can lead to up to 35% longer lifespan.
• CR can also improve cognitive function and reduce the risk of age-related diseases in humans.
• It is important to note that CR is not just about total caloric intake, but also about when in the 24-hour cycle you eat those calories.
• CR can have different effects on humans depending on their daily routine and lifestyle. For example, CR can be beneficial for people who work night shifts or have irregular sleep patterns.

Biomarkers and Longevity

• Researchers are studying biomarkers, such as hemoglobin, A1c, cholesterol, and other markers for glucose control, to predict the benefit of caloric restriction.
• However, studies have shown that these biomarkers do not always predict the benefit of caloric restriction.
• This suggests that there may be other factors at play that are not yet understood.
• It is important to note that biomarkers are not always accurate predictors of health outcomes.
• Further research is needed to better understand the relationship between biomarkers and longevity.

Body Weight and Longevity

• Studies have shown that there is no difference in body weight and body composition across all groups of mice, regardless of when they ate.
• This suggests that the key factor in longevity is not the number of calories consumed, but rather the timing of those calories.
• Human studies have also shown that the timing of meals is more important than the total number of calories consumed.
• It is important to note that body weight and body composition can vary greatly among individuals, and may not be the best indicators of health or longevity.
• Further research is needed to better understand the relationship between body weight, body composition, and longevity.

Caloric Restriction and Time-Restricted Feeding

• In a human study, participants were asked to reduce their caloric intake by almost 25%.
• The CR group continued with a 10-hour sitting window, while the CR plus time-restricted group had to eat the same number of calories within an 8-hour feeding window.
• The study found no difference in weight loss between the two groups.
• Similar results were seen in mice, where caloric restriction within an 8-hour feeding window did not lead to weight loss or longevity.
• The study suggests that caloric restriction within a 12-hour feeding window may be the optimum benefit for mice.

Caloric Restriction and Longevity

• Caloric restriction within a 12-hour feeding window may be the optimum benefit for mice in terms of longevity.
• The study suggests that caloric restriction within a 4-hour, 6-hour, 8-hour, or 12-hour feeding window may not have a significant impact on longevity in humans.

Caloric Restriction and Energy Intake

• People who reduce their caloric intake may experience a decrease in energy intake, which can lead to adverse effects in the long term.
• Some people who are more active may unconsciously spend more energy in their physical activity and basal metabolic rate, which can also lead to an adverse energy deficit.

Caloric Restriction and Red S Relative Energy Deficit

• Nearly 40% of athletes experience a Red S relative energy deficit, which can lead to adverse effects on their performance and health.
• The study suggests that caloric restriction within a 12-hour feeding window may be the optimum benefit for mice in terms of longevity.

Introduction

• The speaker introduces the topic of irregular menstrual cycles (Reds) and its impact on health, bone health, and mental health.
• The speaker mentions that Reds can lead to amenorrhea, which is the loss of menstrual cycles.
• The speaker also mentions that Reds can affect bone health and increase the risk of injury, microfractures, and fractures.

Impact on Hormones and Mental Health

• The speaker explains that Reds can disrupt the hypothalamus, pituitary, and gonadal axis, which can affect the HPA axis and lead to depression, anxiety, and bipolar symptoms.
• The speaker mentions that many athletes experience these symptoms, which can be attributed to the stress of competition and the pressure to perform.

Risk of Suicide and Eating Habits

• The speaker mentions that there are studies showing that Reds can lead to depression, anxiety, and bipolar symptoms, which can increase the risk of suicide.
• The speaker also mentions that reducing eating intervals to two meals a day or very short time can have adverse effects on health and may not be beneficial for everyone.

Ideal Feeding Schedule

• The speaker suggests that eight to ten hours of feeding and twelve hours of fasting may be the ideal feeding schedule for maintaining optimal health.
• The speaker mentions that this schedule can be adjusted based on physical activity and energy expenditure.

Conclusion

• The speaker summarizes the impact of Reds on health, bone health, and mental health.
• The speaker emphasizes the importance of maintaining a healthy feeding schedule and avoiding extreme eating habits.

Section 1: Swiss Nutritional Advice

• The Swiss nutritional advice given by Dr. Satchin Panda was standard of care and achieved the same amount of weight loss as just giving people advice to eat within 12 hours.
• Dr. Panda went to a more extensive extent and looked at every single meal consumed by the people, classifying them to say whether they were good quality food.
• He classified the meals into four categories: Nova 1, Nova 2, Nova 3, and Nova 4.
• Nova 1 includes food that can almost be eaten raw, such as fruits, vegetables, yogurt, and dairy products.
• Nova 2 includes home-cooked food that most people will prepare in a few minutes.

Section 2: Nutrition Quality and Weight Loss

• People who got all the nutrition advice to improve their nutrition quality actually improved their nutrition quality and reduced their Nova for food.
• People who were in a time-restricted feeding (TRF) of 12 hours did not change their nutrition quality but got the same modest weight loss as those who improved their nutrition quality.

Section 3: Time-Restricted Feeding and Nutrition Quality

• Combining nutrition advice with time restriction might help achieve better results.
• Reducing the time to 10 hours might help achieve better results.

Section 4: Nutrition and Exercise

• Maintaining weight can be done by combining nutrition advice with exercise.
• Women who distribute their calories across 12 hours are less likely to lose their menstrual cycle.

Introduction

• The speaker is discussing the benefits of intermittent fasting for health, cognition, and longevity.
• The speaker is a professor and director of the regulatory biology laboratory at the Salk Institute of biological studies.
• The speaker has made numerous important contributions to mental health, physical health, and human performance.

Intermittent Fasting and Health

• The speaker discusses the impact of intermittent fasting on health, including weight loss, mental health, and gut health.
• The speaker emphasizes the importance of timing when it comes to nutrition quality, quantity, and timing.
• The speaker notes that many people who maintain a healthy body weight are aware of their diet and food choices.
• The speaker suggests that intermittent fasting in conjunction with time-restricted feeding might be the best path for people looking to lose weight.

Intermittent Fasting and Mental Health

• The speaker discusses the impact of intermittent fasting on mental health, including anxiety and depression.
• The speaker notes that acid reflux or heartburn can be exacerbated by caffeine intake in an empty stomach.
• The speaker suggests that caffeine can be a trigger for people with acid reflux or heartburn.
• The speaker emphasizes the importance of considering individual differences when it comes to intermittent fasting and mental health.

Conclusion

• The speaker emphasizes the importance of nutrition quality, quantity, and timing when it comes to health and weight loss.
• The speaker suggests that intermittent fasting in conjunction with time-restricted feeding might be the best path for people looking to lose weight.
• The speaker notes that individual differences should be considered when it comes to intermittent fasting and mental health.
• The speaker encourages listeners and viewers to explore the science around intermittent fasting and its impact on health and well-being.

Coffee and Fasting

• Drinking coffee in the morning can affect health, especially for people with anxiety or panic attacks.
• Caffeine can trigger anxiety or panic attacks related to brain health or acid reflux.
• Caffeine can be a trigger for people with anxiety or panic attacks.
• Caffeine can affect brain health or acid reflux when consumed in the morning.
• Avoiding caffeine in the morning can be beneficial for people with anxiety or panic attacks.

History of Nighttime Activity

• Controlled use of fire is something very specific to humans.
• Fire created an evening that is very different from what people did during the day.
• Gathering food was almost everything that people did in the evening.
• Fire was mostly communal and was a communal event.
• Fire was expensive and was mostly communal fire.

Fireside Chat and Human Civilization

• Fire is a communal event and was a starting point for human civilization.
• Philosophy, science, and politics started around fireside chats.
• We are still doing fireside chats, but now with microwaves, televisions, and social media.
• We are hooked to evening activity because that's when we are completely free from work pressure.
• Most people find it difficult to do time-restricted feeding and stop eating at six o'clock because it's in our DNA to eat and socialize in the evening.

Coffee and Evening Activity

• Coffee consumption, particularly in cafes, started as an evening activity.
• Coffee cafes in Istanbul started in the mid-16th century.
• Caffeine can be a trigger for people with anxiety or panic attacks.
• Caffeine can affect brain health or acid reflux when consumed in the morning.
• Avoiding caffeine in the morning can be beneficial for people with anxiety or panic attacks.

Introduction

• The video is about Dr. Satchin Panda discussing intermittent fasting to improve health, cognition, and longevity.
• Dr. Panda is a professor and director of the regulatory biology laboratory at the Salk Institute of biological studies.
• The video covers topics such as circadian rhythms, intermittent fasting, time-restricted feeding, and their impact on health and psychology.
• Dr. Panda also discusses recent clinical trials that have explored time-restricted feeding in a diverse range of people.

History of Coffee

• Coffee was introduced and people came and drank coffee and talked about politics at night at night.
• The Sufi branch of Islam consumed coffee in the evening and this is the branch of Islam where they actually sing and dance.
• In Istanbul, people started congregating and having talks about politics.
• Around the same time, some Muslims in Turkey had to do five prayers a day, number of prayers at set time.
• The first prayer is very early in the morning and they figured out that if they wake up and immediately have coffee then they can stay awake for the first prayer.

Coffee Intake in Turkey

• Coffee intake started as a way to extend into the night the ability to extend into the night at all was because of the ability to harness fire.
• Coffee stimulatory properties were leverage toward morning, which is essentially like the way I think about it we did an episode on caffeine and some uh someone else described it this way that you're sort of taking a loan out on your energy bank account with coffee.
• You're suppressing the adenosine system the density makes you sleepy but that adenosine system will kick in later so you're you're it's a credit card of sorts with an interest right right and the interest being the energetic lag that you're going to experience in the afternoon.
• What happened was with the strong coffee that gave heartburn and acid reflux to a lot of people.
• They started eating something with coffee and that's how the culture of breakfast started in Turkey.

Coffee and Breakfast

• Coffee actually led to the development of breakfast not the other way around.
• The food before coffee became breakfast so you kind of give something to your to your stomach so it's busy digesting that and then when the coffee comes in it's not reacting to coffee and creating um acid reflux so it wasn't this fascinating so it wasn't that breakfast is necessary on its own it was essentially a buffer against the gastric distress caused by caffeine at least in that culture.
• In that context, we cannot say that whether the same thing happened in all over the world where coffee is not consumed but still people eat something in the morning.
• You said you start your first meal of the day at around eight what time do you wake up I wake up around six if I started to six what time do you have your first caffeine no actually I have coffee after my breakfast.

Conclusion

• Dr. Panda discusses the link between extension of activity and use of stimulants like coffee.
• He suggests that allowing natural waking up signals to occur and using light to clear away adenosine is better than using a stimulant but until a few hours later.
• He also discusses recent clinical trials that have explored time-restricted feeding in a diverse range of people.

Introduction

• The video is about Dr. Satchin Panda discussing intermittent fasting to improve health, cognition, and longevity.
• Dr. Panda is a professor and director of the regulatory biology laboratory at the Salk Institute of biological studies.
• The video covers topics such as circadian rhythms, intermittent fasting, time-restricted feeding, and their impact on health and psychology.
• Dr. Panda also discusses recent clinical trials that have explored time-restricted feeding in a diverse range of people.

Circadian Rhythms and Intermittent Fasting

• Circadian rhythms are biological processes that follow a roughly 24-hour cycle and regulate various functions in the body.
• Intermittent fasting involves alternating periods of fasting and eating, typically for a specific duration of time each day.
• Dr. Panda discusses how intermittent fasting can disrupt circadian rhythms and impact various health outcomes.
• He also discusses the importance of understanding individual differences in circadian rhythms and how they can affect intermittent fasting.

Time-Restricted Feeding

• Time-restricted feeding involves limiting the time window during the day when food is consumed.
• Dr. Panda discusses the benefits of time-restricted feeding, including improved insulin sensitivity, weight loss, and cognitive function.
• He also discusses the potential risks and challenges of time-restricted feeding, such as difficulty sticking to the schedule and nutrient deficiencies.
• Dr. Panda highlights recent clinical trials that have explored time-restricted feeding in a diverse range of people, including athletes, obese individuals, and those with metabolic disorders.

Watch the video on YouTube:
Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity | Huberman Lab - YouTube