Time Restricted Eating & Circadian Rhythms: Sleep, Metabolism, and Longevity with Dr. Satchin Panda

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Time restricted eating and circadian health are transforming how we understand weight, energy, and longevity. In this second half of the interview, Dr. Supatra Tovar and Dr. Panda dive into the science of meal timing—showing how aligning your eating window with your body’s natural rhythms can prevent disease, improve metabolism, and restore hormonal balance without calorie counting or extreme diets.

✨ What You’ll Learn in This Episode:

• The difference between time restricted eating and calorie restriction
• Groundbreaking research showing identical calories have different effects depending on timing
• Why eating within 8–10 hours protects against obesity, diabetes, and metabolic disease
• How meal timing influences hunger signals, taste preferences, and satiety hormones
• Why breakfast and lunch should be larger meals, with lighter dinners for better sleep
• The risks of extreme fasting (like OMAD) and how diet culture distorts circadian science
• Practical strategies to align your daily eating, sleep, and light exposure for long-term health
  
  

 Timestamps

00:00 – Welcome back & introduction to Part Two
 01:00 – What time restricted eating really means
 03:00 – Groundbreaking mouse studies on fasting windows
 07:00 – Why “small snacks” can disrupt fasting benefits
 10:00 – How fasting resets taste buds and reduces cravings
 12:00 – The best time of day for larger meals
 16:00 – Why we eat more at night—and how to reset hunger patterns
 20:00 – Diet culture vs. true circadian science
 23:00 – Health risks of over-restricting food and over-exercising
 25:00 – Hunger as a healthy signal, not the enemy
 28:00 – How fasting supports ketones, liver health, and immunity
 30:00 – Why extreme calorie restriction backfires
 33:00 – How circadian rhythms restore satiety hormones naturally
 35:00 – Final takeaways and closing thoughts

 Continue Your Journey

• 📖 Read the bestselling book Deprogram Diet Culture → https://www.anew-insight.com/book 
• 🎓 Enroll in the Deprogram Diet Culture course → https://www.anew-insight.com/course 
• ▶️ Watch more insights on my YouTube channel → https://www.youtube.com/@my.anew.insight 
• Here are the links to Dr. Satchin Panda's social media channels: https://share.google/DzdnKDcBhoL111Uk6, https://x.com/SatchinPanda?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor, https://share.google/c7Lj7lo5Fl8MGx7FX, https://share.google/kVP8oqXm5L2EOahXN,

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!