The Lesson: While there is no clear consensus on how effective diets can be at keeping off weight (some publications suggest it’s as bad as 95%), it’s not unusual to see people approach dieting with a degree of hopelessness. But here, Dr. Satchin Panda outlines a strategy which could prove far more effective for everyone’s long-term health – and it’s not about counting calories, cutting out the cheesecake, or anything like that. It’s about time-restricted eating: limiting the period of food consumption during the day to coincide with your circadian clocks, as well as giving your metabolism time to recover and your cells time to rebuild.

Over the course of his studies, Dr. Panda has observed a variety of positive results from when people have used the time-restricted eating strategy, including the reduction of symptoms related to autoimmune diseases like irritable bowel syndrome and multiple sclerosis.

Notable Excerpt: “So what we see in our study, a small study that was published, and also some of the other studies that may be in the pipeline, is that when people adopt a time-restricted feeding in their regular life – in real life, not in the laboratory condition or in clinical trials – then they naturally reduce their caloric intake without even counting calories. So, for example, when they stop, suppose their target to stop is around 6:00, 7:00, or 8:00 in the evening, then the late night snacks and then the late night glass of wine or beer that used to be their usual habit, they stop that. So in that way, they’re doing two things: one is reducing calories and [the other is] improving nutrition quality because that extra energy-dense diet is not getting into their system.”

The Host: Ronda Patrick has a Ph.D. in biomedical studies from the University of Tennessee Health Science Center, Memphis, and Saint Jude Children’s Research Hospital in Memphis. In addition to being the podcast host of Found My Fitness, she is also new mother and researcher who eagerly engages the public in regards to the long-term effects of clinical nutrition as it relates to health and aging, cold and hot exposure therapy, the gut microbiome, exercise physiology, and other topics concerning functional medicine.

The Guest: Dr. Satchin Panda is a professor at the Salk Institute for Biological Studies in La Jolla, California where he studies circadian biology. He has published multiple peer-reviewed studies on many different topics related to our internal circadian clocks, which can be found on his profile at the Salk Institute’s website. Additionally, Dr. Panda is the author of “The Circadian Code”, a guide to losing weight and “transforming your health from morning to midnight.”

The Podcast: Found My Fitness is available on iTunes and YouTube.

(LISTEN to the inspiring talk below)

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