Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity| Episode 121
Main Takeaways
Fasting involves restricting calories and playing with feeding times to optimize health.
Intermittent fasting is an umbrella term for reducing calories 1-2 days per week or a few days throughout the month.
Time-restricted eating (TRE) involves confining energy intake within a consistent feeding window of 8-12 hours.
Feeding versus eating: breaking a fast is consuming something that triggers a rise in blood glucose.
TRE of at least 12 hours is safe for everyone, regardless of age and gender.
Mice on caloric restriction + TRE lived 10% to 35% longer than those on just caloric restriction.
Caffeine can exacerbate acid reflux and anxiety symptoms and should coincide with breaking the fast.
Consistency is key with TRE feeding times to avoid metabolic jet lag and induce optimal digestion.
People are more sensitive to light and may need red light exposure to fall and stay asleep.
TRE 12 hours could help children better regulate sleep and wake cycles, and shift workers may need to adjust their feeding and sleeping schedules to optimize health.
