Satchin Panda
@SatchinPanda

Professor at Salk Institute. Author of the books, The Circadian Code and The Circadian Diabetes Code. getontimehealth.com/panda

 La Jolla, California
mycircadianclock.org
Joined September 2012
The Circadian #2021resolutions anyone can use. * 8 h in bed * Wait for >1 h before first calorie. * Eat within a consistent window of 8-10 h; no longer than 12 h. * >30min outdoor activity under daylight. * No food, no bright light for 2 h before bedtime. REPEAT.
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One in 50 adults and 1 in 140 children in the US are using #melatonin to fall asleep. Melatonin is not as safe as people assume. It can raise blood sugar and blood pressure in many adults. safety of long term use of high dose melatonin is unknown. jamanetwork.com/journals/jam…
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Time-restricted eating (for 6h) improves insulin sensitivity, beta cell function, blood pressure, oxidative stress and reduces evening appetite. Results from Courtney Peterson's lab at UAB. @Cell_Metabolism cell.com/cell-metabolism/ful…
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Does some people’s brain chemistry cause them to want high-sugar/high-fat foods, or do those foods alter people’s brain chemistry to make them want it? This study, with 49 normal-weight participants (23 in HS/HF group), suggests the latter. cell.com/cell-metabolism/ful…

Habitual daily intake of a sweet and fatty snack modulates reward processing in humans

Edwin Thanarajah et al. show that daily snacking on an unhealthy food reduces preference for low-fat food and rewires brain reward circuits to enhance response to a palatable food and upregulate...

cell.com
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Exercise is the best insurance against Cancer. The premium is only ~30min of exercise day reader.elsevier.com/reader/s…
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Exercise triggers the release of many hormone-like small proteins from different organs. Some of these proteins have therapeutic effects - thus contributing to our understanding of how exercise improves health. @WuTsaiAlliance cell.com/cell-metabolism/ful…
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Mitochondria are typically thought of as the powerhouse of the cell. But they also play key roles in tuning inflammation. Great review in @NatRevImmunol nature.com/articles/s41577-0…
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Psychedelics such as LSD, DMT, and DOI promote neural branching, spine sprouting and synapse formation in cultured neurons and in fruit flies. @CellReports cell.com/cell-reports/fullte…
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Habitual afternoon exercise is more effective in reducing risk for cardiovascular disease than exercise in the morning or night. Result from 92,000+ UK biobank participants. nature.com/articles/s41467-0…
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Why do we feel tired after a daylong of mental work? As we keep doing mental work all day, glutamate levels rises in the lateral prefrontal cortex, which makes it difficult for us to take hard decision and we go for easy stuff with instant gratification. cell.com/current-biology/pdf…
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Biological Age Vs. Chronological age is often discussed in academic and public discourse. This article in @NatureMedicine is a good read to understand the use and misuse of various "Aging clocks" nature.com/articles/s41591-0…
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Exercise triggers the production of exercise hormones or Execrines. This review in @NatureRevEndo summarizes a @NIH sponsored workshop on Exercise in resilience and health. nature.com/articles/s41574-0…
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Time-Restricted eating can be combined with high-intensity interval training to improve health and blood glucose regulation among women with overweight/obesity. @trinemoholdt @JohnAHawley @K_LaHaganes cell.com/cell-metabolism/ful…
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Just like many moving parts in your car decide gas mileage, clocks in different organs set our blood glucose dynamics. Nice review on Circadian control of insulin and glucose in @NatureRevEndo nature.com/articles/s41574-0…
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"Train High Sleep Low" to optimize athletic performance. @JohnAHawley @sciencemagazine 1. Good night sleep 2. Low intensity training in the morning 3. Store up glycogen 4. High intensity training in the afternoon 5. Low carb dinner Repeat.... science.sciencemag.org/conte…
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How NAD affects cellular processes that are linked to aging? @EricVerdin of @BuckInstitute in @NatRevMCB nature.com/articles/s41580-0… 1. Inflammageing 2. Neurodegeneration 3. Autophagy/Mitophagy 4. Epigenetics 5. Circadian Clock 6. DNA repair
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The paperback of my book "The Circadian Code" comes out in the US today.
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Exercise is a multi-solving medicine. nature.com/articles/s41574-0…
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Almost every hormone got circadian rhythm. In this figure so many of them peak when we get into our deep sleep after midnight. This may explain why sleeping less or late can disrupt hormone rhythms. Review by Karen Gamble and Martin Young at UAB. nature.com/articles/nrendo.2…
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Women live longer than men in all countries. ourworldindata.org/grapher/l…

Life expectancy of women vs. men

The period life expectancy at birth, in a given year.

ourworldindata.org
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A chemical from grape seeds can reduce senescent cells and increase healthy lifespan in mice. nature.com/articles/s42255-0…
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Regular exercise builds resilience against #Cancer by reducing systemic inflammation, eliminating #senescent T cells, increasing NK cells toxicity against cancer, even heating up tumors and many more... @NatRevImmunol nature.com/articles/s41577-0…
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Mitochondria have daily rhythms too. Shape, size, and function of mitochondria change between sleep-wake or fed-fasted states.
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Can #weekend catch-up #sleep completely erase the bad effects of sleep loss during the week? This 2019 @CurrentBiology paper from Prof. Ken Wright says NO. Our body and mind still feel the weekdays' sleep debt and continue to disrupt our #metabolism. reader.elsevier.com/reader/s…
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Time-restricted eating is known to improve conditions that affect many organ systems, but the underlying genomic changes were unknown. This @Cell_Metabolism paper shows widespread effects of #TRE on thousands of genes in different organs and brain. sciencedirect.com/science/ar…
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Resting energy consumption by different organs - from “Wardlaw’s nutrition “
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Time-restricted feeding even without reducing calories or losing weight improved insulin sensitivity among patients with prediabetes. cell.com/cell-metabolism/ful…
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Creatine in fat cells promotes thermogeneses, reduces obesity and can increase insulin sensitivity. Getting more creatine into the fat cells may be a new approach to fighting obesity. @NatMetabolism nature.com/articles/s42255-0…
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How many hours animals sleep? Depend on what they eat and how much they weigh. Small animals sleep more than larger ones. Carnivores sleep more than herbivores The largest herbivores - elephants - sleep only 2 h. science.org/doi/10.1126/scie…
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Regular exercise is the foundation for a long healthy life. reader.elsevier.com/reader/s…
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My first book on how to use the science of circadian rhythm to improve health, prevent or fight diseases. Scheduled for release in the US on June 12. penguinrandomhouse.com/books…
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Skeletal muscle is main place glucose is stored after eating. High-intensity interval (HIIT) and sprint-interval training (SIT) improve insulin sensitivity. This review highlights glucose-uptake-enhancing changes after single HIIT & SIT session. pubmed.ncbi.nlm.nih.gov/3699…
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A time to fast science.sciencemag.org/conte…
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Growth hormone is mostly secreted during sleep. Fasting boosts growth hormone production - even during daytime. From Endocrinology Textbook.
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Immune-system and sleep are intimately related. Getting sick increases drive to sleep and sleep helps the immune system fight infection. Nicely explained in this review in @NatRevImmunol nature.com/articles/s41577-0…
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Men and women have different mitochondria in their fat cells. Surprisingly, this mitochondria difference is not in the liver. Genetic analyses in both mice and humans found one gene that flips the male/female switch in fat mitochondria. @NatMetabolism nature.com/articles/s42255-0…
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Caloric Restriction or Time Restricted Eating (#TRE) impart many benefits to almost all organ systems. @sciencemagazine science.sciencemag.org/conte…
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Eating all your meals within 8-10 (maximum 12) hours holds the fountain of health. @anahadoconnor writes about #thecircadiancode and the research behind it done @salkinstitute and in other labs. nyti.ms/2mH125D

When We Eat, or Don’t Eat, May Be Critical for Health (Published 2018)

A growing body of research suggests that our bodies function optimally when we align our eating patterns with our circadian rhythms.

nytimes.com
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Traveling in Kenya and learning a few tricks from this 78y old Masai Chief about living a healthy life under harsh conditions. Eat less, sleep more, stay outdoor during the day, be active, relax with the family, and avoid smoking.
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Lactic acid or Lactate was long considered to be a wasteful byproduct of metabolism. But this @Trends_Endo_Met article summarizes how lactate and extracellular acidity affect #immune function. sciencedirect.com/science/ar…
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Different types of exercise make blood glucose to go up or down. Knowing the type of exercise can help people with Type1 #Diabetes to better manage their glucose. nature.com/articles/s41574-0…
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Scientists should be better storytellers pnas.org/content/114/31/8127…
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It was fun hanging out with @davidasinclair at @TEDxBoston sharing tips that enable everyone live a long life.
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A timely in-depth review on the roles of Macrophages in health and diseases. @CellCellPress cell.com/cell/fulltext/S0092…
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Happy to see Time-Restricted Eating research done in my lab at @salkinstitute is no fad. wsj.com/articles/the-fasting… via @WSJ

The Fasting Cure Is No Fad

New research is showing the profound benefits—for weight, longevity and fighting disease—of eating only during limited hours.

wsj.com
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Post-exercise protein loading seems to have no downside and one can load much more than the conventional wisdom. @CellRepMed cell.com/cell-reports-medici…
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Most discussed scientific paper of 2017 High carb not fat is linked to increased mortality among 135,000 people from 18 countries over 7 years... thelancet.com/journals/lance… sciencemag.org/news/2017/12/… @TheLancet , @sciencemagazine
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Afternoon exercise (between 3-6pm) is better than morning exerciser in managing type 2 diabetes. - Increased insulin sensitivity - Reduced fasting plasma glucose - Reduced fat mass - Improved exercise performance ncbi.nlm.nih.gov/pmc/article…
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NYTimes oversimplified this story and it is a terrible message for the public. All TRE studies reduce eating from 12+ to 8 h. In this study, People with 10 h eating were asked to eat within 8h. There is no precedence that reducing eating from 10 to 8 h will show any benefits.
Gina Kolata@ginakolata
20 Apr 2022
nytimes.com/2022/04/20/healt…
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How circadian clocks evolved is a fundamental puzzle. This @Nature paper shows 2 clock proteins KaiB and KaiC were counting time like a sand timer, responding dawn and dusk, before they joined a partner KaiA to anticipate dawn and dusk like a true clock. nature.com/articles/s41586-0…
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Earlier bed time and sleeping enough is the new healthy trend. Young adults in 20s are reporting >9 h sleep Smart bed customers are clocking average bed time of 10:06 p.m. Early bed time is saving $$$ spent on late night 🥘🍲🍺🍷 Restaurant reservations between 4-6 pm is going up and 6pm-midnight gone down wsj.com/health/wellness/earl…
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Fasting triggers fatty acid oxidation in intestinal stem cells, which rejuvenates the intestinal lining. As stem cells gradually deplete with age, short-term 24-h fast is an easy trick to maintain healthy guts in old age. Study in mice @CellStemCell. sciencedirect.com/science/ar…
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Exercise induced muscle hormone Irisin improves synaptic function and may explain why #exercise reduces risk for #Alzheimers nature.com/articles/s41591-0…
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Working on a difficult problem? Try this.. 1. Play a music while working on the problem 2. Program to play the music while you are asleep 3. Next day work on the problem with the same background music You may have 50% more chance of solving the problem. journals.sagepub.com/doi/ful…
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A “must read” article for everyone. This ⁦@PNASNews⁩ paper describes the causes for excessive outdoor light levels, who are in charge, how excess light disrupts health of animals and humans and what are the simple solutions. pnas.org/doi/epdf/10.1073/pn…
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Afternoon HIIT exercise is more effective than morning exercise in reducing blood sugar in patients with type 2 diabetes. An excellent randomized cross-over study from @karolinskainst. @JuleenRZierath presented this data in @srp_diabetes
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Sugar Research Foundation (SRF) suppressed its own finding from 1971 that sugar can damage heart and cause cancer. journals.plos.org/plosbiolog…
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Diet can blunt the adverse effects of bad genes. Three different prospective studies on thousands of people found habitual consumption of fish oil reduced genetic predisposition to weight gain. academic.oup.com/ajcn/advanc…
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Fall Back? Spring Ahead? How About Neither, Experts Say. nytimes.com/2022/03/11/well/…

Fall Back? Spring Ahead? How About Neither, Experts Say. (Published 2022)

Here’s where the debate over changing the clocks stands, and what it could mean for you.

nytimes.com
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Jet-lagged mice are more susceptible to viral infection. Being old and jet-lagged make the infection even worse. Maintaining a consistent sleep-wake cycle may improve resilience to viral infections. nature.com/articles/mi201724…
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Muscles dont store all the energy we need during exercise. This review in @NatMetabolism nicely describes how liver and fat stores are mobilized to sustain exercise. nature.com/articles/s42255-0…
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Corn syrup in soda can make mice prone to colon cancer. sciencemag.org/news/2019/03/…
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Sleeping 5 h can increase hunger at night, reduce insulin sensitivity and make us prone to weight gain. Catching up on lost sleep in weekend does not make up for lost sleep.
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Being outdoor is a powerful anti-depressant and uplifting. wsj.com/articles/for-better-…

For Better Health During the Pandemic, Is Two Hours Outdoors the New 10,000 Steps?

The physical and mental damage inflicted by Covid has doctors, researchers and others racing to tap into nature’s therapeutic effects.

wsj.com
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Analyses of Continuous Glucose Monitor data from 8000+ "healthy adults" offers many insights. ~40% who had a morning fasting glucose in "normal range" turned out to be prediabetic and 3% were diabetic. Wearing a CGM once a year is worth it. nature.com/articles/s41591-0…
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Just 3 lux of light (candle lit dinner) barely budges human melatonin level at night. 100 lux of light - typical in many kitchens and home offices modestly reduces melatonin. 9000 lux completely slams melatonin. Grocery store lights are ~1000 lux. physoc.onlinelibrary.wiley.c…
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Circadian clock in muscles maintain a balance between fat and protein metabolism. @PLOSBiology journals.plos.org/plosbiolog…
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When to eat to reduce risk for cardiovascular diseases? Data from 100,000+ individuals say Eating breakfast later than 9am and/or Eating dinner later than 9pm was associated with an increased risk for diseases - especially among women. @NatureComms nature.com/articles/s41467-0…
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Revealed: air pollution may be damaging 'every organ in the body’ gu.com/p/b7tp3?CMP=share_btn…
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For the past ~75 years we thought insulin mostly signals through cell surface receptor and signaling downstream of #insulin receptor. But this paper in @CellCellPress shows insulin receptor can go to the nucleus and directly regulate transcription. reader.elsevier.com/reader/s…
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Exercise activates immune cells to release Oncostatin-M, which, in turn, instructs fat cells to breakdown fat. @CellRepMethods cell.com/cell-reports-medici…
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Abnormal metabolism promotes senescence, which in turn, underlies many age-related disease and disability. Judy Campisi of @BuckInstitute discusses this degenerative cycle in an authoritative review in @NatMetabolism nature.com/articles/s42255-0…
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When a woman does, it is called diet or disordered eating. Be a tech bro and call it ‘biohacking.’ wapo.st/2G9MzbO?tid=ss_tw&ut…
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10 h Time restricted eating for 12 weeks improved blood pressure, blood sugar, LDL cholesterol and modest weight loss among patients with metabolic syndrome. Pilot study led by @EmilyManoogian @salkinstitute and Mike Wilkinson @UCSDHealth. cell.com/cell-metabolism/ful…
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"Anti-inflammatory" diet promote healthy gut #microbiome healthy gut and healthy liver. Great @Cell_Metabolism review on Glut-Liver axis in health and disease. cell.com/cell-metabolism/ful…
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25 years ago on this date, a publication in @sciencemagazine showed mouse #25 from a mutant screen had a slightly different circadian clock. That mouse led to the discovery of "Clock" gene by @CircadianClocks
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Exercise ⬆️brain function by 5 ways 1 ⬆️Growth factors release ➡️new blood vessels, neurons, neuron growth 2 ⬆️Lactate➡️brain energy, glutamate production and LTP 3 ⬆️mitochondria and antioxidant➡️low oxidative stress 4 ⬆️Dopamine 5 ⬇️neuroinflammation reader.elsevier.com/reader/s…
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Daily rhythms in MELATONIN BODY TEMPERATURE CORTISOL Shape and timing of these three rhythms can tell a lot about the health of our circadian rhythms. @NatRevNeurosci
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EXERCISE is MEDICINE Sustaining fitness among aging adults is a challenge. This randomized control trial on >1800 adults 78y old found moderate exercise & personalized nutrition delayed mobility disability. I dont recall a drug achieving similar result. bmj.com/content/377/bmj-2021…
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Circadian rhythm drives metabolism and immune functions. So, circadian disruption plays a central role in metabolic and inflammatory diseases. Great review in @TrendsMolecMed sciencedirect.com/science/ar…
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Yes there are genes for daytime napping. Some of these daytime napping genes may also promote high blood pressure and belly fat. @NatureComms nature.com/articles/s41467-0…
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Dietary sugar - not fat - drives brain inflammation molmetab.com/article/S2212-8…
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Nearly 40% of professional and recreational athletes do not consume enough energy to match their energy expenditure. Such chronic energy deficiency compromises metabolic, physiological, reproductive, bone and mental health. Here is a mouse model of this syndrome. @WuTsaiAlliance @salkinstitute @Cell_Metabolism cell.com/cell-metabolism/ful…
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For type 2 #diabetes the conventional wisdom is to eat many small meals. This study provided identical daily calories in 3 meals or in 6 meals and found 3 meals/day improved health and reduced hemoglobin A1C. care.diabetesjournals.org/co…
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Acute exposure of mice to cold causes some fat breakdown from white fat. This in turn triggers insulin release. Insulin promotes fat and glucose uptake into the brown fat to replenish triglycerides and sustain thermogenesis. @Cell_Metabolism cell.com/cell-metabolism/ful…
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An excellent review on the mechanism of action of metformin for lowering blood glucose. academic.oup.com/edrv/articl…
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Sleeping less can increase the risk for #Alzheimers disease by increasing brain #inflammation and a-beta deposit. science.org/doi/epdf/10.1126…
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Timely @jclinicalinvest review on metabolic changes in aging humans with specific focus on fat, muscle and liver. Take home message - the best and proven way to slow down aging is optimum nutrition and exercise. jci.org/articles/view/158451
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How many push-ups you can do can predict future heart diseases. Being able to do >10 push-ups makes a big difference. jamanetwork.com/journals/jam…
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Cholesterol in Lysosome can activate #senescence, which promote many age-related degenerative diseases including #osteoarthritis . @NatMetabolism nature.com/articles/s42255-0… nature.com/articles/s42255-0…
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Circadian rhythm disruption increases risk of many psychiatric diseases and reduces overall happiness. Finding from >90,000 individuals from UK Biobank. @TheLancetPsych sciencedirect.com/science/ar…
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Circadian misalignment increases cardiovascular disease risk factors in humans. Within two days of a simulated night shift in healthy people inflammation goes up, after 4 days it slowly comes down. @PNASNews pnas.org/content/113/10/E140…
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The heart pumps 5x more blood during intense exercise than during rest. This graphic shows how blood flow to various organs (brain, heart, liver + intestines, kidneys, muscles) changes between the two states. journals.physiology.org/doi/…
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Benefits of exercise in a comprehensive table. nature.com/articles/s41569-0…
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Periodic fasting or fasting mimicking diet can rejuvenate pancreas and reverse diabetes in mice. This paper from Valter Longo made it to he best of @CellPressNews 2017. cell.com/cell/fulltext/S0092…
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Athletes (and the rest of us) want to minimize jetlag to be productive as soon as we are in a new time-zone. This consensus statement has a wealth of tips on how to manage jetlag and travel fatigue. @WuTsaiAlliance link.springer.com/article/10…
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Circadian rhythms dampen with age and time-restricted feeding sustains rhythms for healthy aging. sciencedirect.com/science/ar…
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Earlier this week at the Global Sports Conference at UNESCO, Paris, an athlete asked me how our hormones change during sleep and why these changes are important. Here was my quick answer. @WuTsaiAlliance @salkinstitute
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With Valter Longo and ⁦@DrMichaelMosley⁩ at the 1st Intl conference on fasting, dietary restriction and longevity.
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Excellent review on circadian rhythm and exercise from @JuleenRZierath. Informative figures incorporating genes, molecules, physiology, exercise performance and time. @NatureRevEndo nature.com/articles/s41574-0…
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