Health lies in healthy circadian habits | Satchin Panda | TEDxBeaconStreet
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- čas přidán 12. 12. 2017
- 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.
The circadian clock, he found, even mediates the immune system. Mice with a crucial circadian molecule missing had higher levels of inflammation in their bodies than other mice, suggesting that genes and molecules involved in the circadian clock could be drug targets for conditions linked to inflammation, such as infections or cancer. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at www.ted.com/tedx
I read a book "Change Your schedule, change your life" and it literally changed my life. Healing your circadian rhythm is the key.
Well done to you.
what would you recommend?
That was very interesting!!! Thank you
I also read this book, it has changed my life for better.😊
I am going to listen to this Audio book now! Thanks for the recommendation
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.
What were u battling with ?
@@desjoshbpbo8212- systemic candida that got to my brain, parasites and extreme adrenal fatigue, migraines that never went away 24/7 for months and months on end. Went on the strictest phase of the body ecology diet which is basically the healthiest keto diet with 80 percent of my plate being low starch veg and fermented veg and the other 20 percent high quality meat. Migraines disappeared within a week and everything else got better shortly after. Healing was a long journey not just physical but also mental and spiritual.
Well done you 👍❤️
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.
^ Thank you Satchin Panda for addressing an epidemic of modern civilization.
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
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.
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 changing!!!!!
Very good question
True. This is what should be taught in school, at the very least, so that we all grow up not getting unnecessarily sick and being a burden to ourselves, our family, and to society.
You should not ask this.. it's obvious
Great question! I find school teaches a lot of nonsense that is not useful for living a healthy, happy life.
80
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!!
Ok, you've inspired me to give it a go.
Gordon Freeman you could sleep with an empty stomach?
@@3rd_iimpact not empty not full
How many times should I eat between 7am to 7pm?
You’re still eating within a span of 12 hours, that’s not what this person was recommending :S
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.
That's why it's called the "Graveyard Shift" because people who work at night die much sooner than those who work in the day time.
I’m struggling with Walmart’s idea of first shift 4am-1pm I’m a mess. I’m always tired at the wrong time. I’d quit but I already have 8 years in. And to start over with no pto time doesn’t seem like a wise decision. Walmart changed shifts 2 years ago I been struggling ever since. I either don’t sleep in fear of over sleeping my alarm or I’m constantly sleeping. Wish I could leave for a good enough job I could deal with loosing pto and 401k
OG Albo Did you eventually recover? If so, how did you handle the candida situation? Did you have to have treatment for it or did it naturally go away when your circadian rhythm adjusted? Unfortunately , I think I’m in the exact same situation right now :(
Researchers found that women who engaged in long-term night shifts were almost a fifth more likely to develop cancer when compared with women who did not work such shifts.
I agree with you. I worked night shift for 2 years and I experienced such weight gain and I had trouble sleeping. I was a mess! I changed jobs after moving to another city and took a 4-12 shift and I did notice a huge difference. Still working on respecting my circadian rhythm but yeah. That's stressful.
"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'.
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,👍👍👍
Ayurveda says that the last meal should be had before sunset and it should be very light. But today most people won't be able to do so because of too many reasons so they say at least by 8 pm...Circadian rhythm is not a new thing. When we follow ayurvedic lifestyle circadian rhythm, intermittent fasting all these just happen by itself...
Many concepts in ayurveda are being scientifically proven exactly as they were mentioned in antiquity
It is called dhinacharyia we in India we have been teaching in ayurveda .
"It's not what you eat, it's WHEN YOU eat." Mind blown!
That fact shocked me
No, what you eat, when you eat and how much are important according to various studies
@@jararacavoadora5868 Yes, I am a firm believer in that as well. But then he said when the rats ate a standard American diet of junk but kept it to an 8-10 hour window, they returned to a healthy weight. That's insane!! Hence my mind being blown.
@@ThePowerWithinOnline He did say that, but human diseases develop across decades, so if mice lived that long, you'd see they are still batter off on a healthy diet than on the SAD diet. They didn't run the study long enough to see the cascading effects of the SAD diet.
@@karlwheatley1244 I agree Karl - I'm not about to abandon healthy eating because I can feel an immediate change in my cognitive abilities and overall inflammation in the body when I go off track. If weight was the only measure of health, then you could eat whatever you wanted within 8 hours with no consequences. But we know that there's more to health than just losing weight. That said, I feel a lot better when I keep eating to an 8-10 hour window.
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
In the book, does he tie the feeding schedule to the time of day? I assume it matters when the 8 to 10 hour eating window is. Should it stop at 6 pm?
The best on the planet!!
Ever!!
So much important knowledge about our own bodies!
Wow! Absolutely fantastic speech. I love how he delivered everything in an understandable manner without complicating much.kudos
What a man!!I love his work!!🙏🏻
Evidenced-based. Period. I'm sold. I'm in.
I second you here.
You took the words out of my mouth. Could not agree more.
Indian and chinese cultures have been saying these facts for thousands of years. Are you saying you waited for science to tell you or in this situation repeat what they were already saying?
@@EliteprosoldierMW3 those cultures have also been marrying based on horoscopes for thousands of years. I don’t know about you, but I’d rather wait for science to prove that something is worthwhile.
@@immers2410 lol weak
thanks for the hard work
I hope this video will take off
It is the best general summary of the matter one can find
Very good summary and nice peaceful, calm delivery. Thank you. PS I eat between 7:30 and PM maximum and don't even think about eating the rest of the day. Don't be afraid you'll be "hungry," once you get used to it!
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.
This lesson is vital now, more than ever considering the amount of time we are spending indoors! Thanks @Ted
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..
This guy is great. Love his voice.
Fascinating- this should be shared more widely
Fantastic Dr. Panda...simply a great presentation. I have insomnia this will help me a lot. Thank you.
Fascinating topic. Excellent speaker.
Thank you, your discussion has been an eye opener for me. Very much appreciated ...thank you !
Incredible! Really earth-shattering!
Eye opening talk!!! Thank you very much explaining it in simple, clear terms.
Ancient auyerveda talks about it ... pride that scientists are discovering our ancient scientific wisdom
Jai Shree Ram
Panda is Right! This knowledge fits perfect with the circadian rhythm in human evolution. As a MD I would like to know when the different drugs and treatments work best.
it all makes sense! and should be taught at school and through university
Excellent information and well delivered. This is data at its finest. Love it! Untapped potential!
Se
Thanks for the great talk!
He is awesome
What an amazing explanation of circadian rhythm... Circadian habits
Wow. Eye opening info . And that's why i am watching this at 4 am . Circadian clock matters a lot.
lol
This is a very important lesson I came across. Going forward I will definitely act accordingly🙏🏻
Did you try these things out? If yes , were these beneficial?
Awesome talk. Thank you ♥️
Satchin Panda Sir....Proud to be an Odia
This is enlightening. Great discussion! Thanks
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:)
Have you lost weight?
Simply brilliant... Respect from India 🙏
wow fabulous insight, thank you
This is an awesome video. Good work Satchin!!
I'm going to start spending 20 minutes outside first thing. Great talk!
Wonder what about winter. For example in Ireland in late December, sunrise is around 8am... and cloudy usually
Fantastic video.
Awesome Ted Talk. Shared!
Very interesting topic. Will start to watch all his videos.
Anything that's practically good n easy to follow ..not many promotes that or even educate each other thanks for sharing your in-depth knowledge.
thank you satchin panda
Taking away the traditional version of delivering a TED-TALK, surely sir has proved his own mannerism at glitch🚥
I'm looking forward to trying this myself.
Very intelligent, thank you for this! Definitely changing my eating habits.
Lovely presentation!!!
Wonderful research, thanks Doctor!
Just turned my "reading mode" on while watching this during late-night lol. I need to sleep
Realmente es maravilloso grasias por compartir lo importate es hacerlo y ver que podemos mejorar la salud. Bendiciones.
Amazing knowledge share. Thanks.
Just amazing,loved it 😍
Fantastic. Thanks so much 🙏
And here i am watching this and it is 1.53 am now..
Nicely explained..
Very interesting and enlightening. It's very hard to change habits of sleep and mealtime when it affects not only us but people around us but I would love to try this.
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Thank you so much love . I love you be blessed
Great talk. I learned so much
Good one. thanks.
I'm trying to change back to being a morning person, but am feeling bad, tired all the time. Going to stick with it. I like eating breakfast later, so that's one thing that's ok.
Very nice video.good job.i salute you
Initially I believed biological clock just had to delt with sleeping cycle....but knowing that lil aspects like even the time of eating and intake of light have sucha an adverse effect....I'm gonna try this out for sure ....mind=blown....jaw=dropped
So fasting really is a thing. Great new information!
I agree with most all of this for I have now fasted intermittently for close to two years. I am healthier and slimmer than ever due to it. Now, you don't need fancy apps or gadgets. All you need is a watch or a clock and will power. Limit your food consumption to eight hours a day. Simple as that.
Really, really interesting.
Reall, very interesting. Vasundhara.
Intriguing indeed
Great Info. Thank you for sharing !
Wow - such an informative and insightful talk - I’m an avid night owl and late night snacker - it’s no surprise I’m an insomniac- changing my routine immediately
I was also an avid night owl and late night snacker. I am trying intermittent fasting and trying to change my sleep - wake cycle. But it's not easy at all. Breaking years of bodily habits is really tough I feel. How is it going for you? Just curious.
@@sachinp2165 it’s not easy I’ve found having a substantial protein good fats veges salad dinner helps as does hitting the bed early - still struggling with that however have lost 24 kilos and improved many health factors and feelings loads better, not a good day today, dinner was McDonalds Big Mac meal and apple pie however it’s only the second time I’ve ventured there in the past 6 months
@@gloriasaliba3395 great going. Congratulations and all the best 👍🏻😊
Neatly explained Sir 👍
Sir this is a very genuine information. .thanks
My schedule used to be erraticer than a butterflyyy no wonder i had so many body pains n depression like symptoms as i was in teens etc all this research and videos truly shifted my persp so for any sceptics just Give it a Go!! Please. And the damn sun coming up at like 3 4 am in june messed my clock up badly as per my mi fit sleep stats. LuL
Awesome! Thanks!
Very interesting, thanks!
Him and David Sinclair are geniuses!!!
Mind-blowing 💥
This was great!
Thank you, this is fascinating.
If i dont watch so much blue light mobile, how will i even come across these knowledge enriching videos !!!!
Amazing
To increase health watch sunrises and sunsets.
This alone increases your health. Getting yourself into your bed after watching the sun set is your challenge! ...and GO!
Ok.
I live close to the arctic though. In summer the night is 4 hours long, and in the winter the day is 4 hours long. So it's gonna be a little tricky.
Excellent God bless you 🙏
Wonderful information. Ayurveda talked about this 5000 years ago!
Great Speaker!
Brilliant Video
Yes! Awesome
I love this, and been doing for years and worked for me
Great video from tamilnadu India
Superb...
Muito interessante. Eu não conhecia sobre esse assunto
That was an astonishing talk. Do you believe in polyphasic sleep?
amazing and evidence-based! I would like to learn on circadian rhythms of our organs as well, and how we can adjust the time of taking supplements
Buy his book the circadian code or watch some podcasts on youtube (foundmyfitness) for example. Turn on subtitles as it is hard to understand him lol
Have Orange lighting in the evening in your environment, and go out in the sun to let the blue light hit the sensors in your eyes, and lastly eat within 10 to 12 hours only of your waking up! Thanks
"eat within 10 to 12 hours only of your waking up". Not sure what this means.
@@kyleserrecchia5300 it means to only eat 10-12 hours after waking, so for example...you wake at 6am, then you'd only eat between 6am and 6pm and nothing until 6am next day, this gives your body 12 hours of fasting state to heal.
Ya I could do 12 hours eating window, 10 hrs is a bit difficult for ppl who do more exercise
I want to shake my head when I see people walking in sunlight morning with dark sunglasses.
@@kathya1956 yes they've been dumbed-down
One useful insight I got - ' More people die from over-eating rather than eating less'.
And if you count all the deaths due to complications caused by obesity, cardiovascular diseases, and lifestyle choices the actual figure will support the above statement.
Great video, I’m sold on only eating within an eight hour window of the day.
Michael Edwards Can you direct me to a reliable study on this? I’ve been debating an 8 vs 10 hour window and would like to read more about the difference.
Yes the chinese meridian clock is wonderful!!