# Dr Satchin Panda

> Satchin Panda is a scientist and science communicator studying circadian rhythms — how light, sleep and the timing of food shape health, performance and longevity.

Dr Satchin Panda researches circadian rhythms: how light, sleep and the timing of food shape health. He is the author of The Circadian Code and The Circadian Diabetes Code.

## Pages

- [Home](https://www.satchinpanda.com/index.md): overview, research, books and latest posts
- [Publications](https://www.satchinpanda.com/publications.md): peer-reviewed research papers with plain-language summaries
- [Podcasts & talks](https://www.satchinpanda.com/podcasts.md): podcast interviews, TEDx talks and public lectures
- [Media](https://www.satchinpanda.com/media.md): newspaper, radio and podcast coverage of the research
- [Blog](https://www.satchinpanda.com/blog.md): short notes on circadian rhythm, light, sleep and food timing

## Blog posts

- [One healthy day](https://www.satchinpanda.com/blog/one-healthy-day.md): The basic unit of a long life is not a year. It is a day.
- [Your liver keeps its own time](https://www.satchinpanda.com/blog/your-liver-keeps-its-own-time.md): For a long time we assumed the master clock in the brain ran every other clock in the body. Light reaches the eye, the brain sets the time, and the organs follow.
- [Morning light is a nutrient](https://www.satchinpanda.com/blog/morning-light-is-a-nutrient.md): We talk about vitamins and protein. We rarely talk about light, yet the body needs a daily dose of it.
- [The last bite matters](https://www.satchinpanda.com/blog/the-last-bite-matters.md): Ask people when they start eating and most can tell you. Ask when they stop, and the answer gets fuzzy.
- [Why jet lag feels like the flu](https://www.satchinpanda.com/blog/why-jet-lag-feels-like-the-flu.md): When you fly across several time zones, the clock in your brain starts to shift with the new daylight. The clocks in your gut, liver and muscles shift on their own schedules.
- [Night shifts are not only a night problem](https://www.satchinpanda.com/blog/night-shifts.md): Nurses, firefighters, pilots, factory workers. Millions of people work while the rest of us sleep, and all of us depend on them.
- [Twelve hours is a good first step](https://www.satchinpanda.com/blog/twelve-hours-is-a-good-first-step.md): People often ask me for the perfect eating window. I start with a simpler answer: try to fit your food and drinks, other than water, into twelve hours.
- [Even your houseplants keep time](https://www.satchinpanda.com/blog/even-your-houseplants-keep-time.md): In 1729, the French astronomer Jean-Jacques d’Ortous de Mairan put a mimosa plant in a dark cupboard. Its leaves kept opening and closing on a daily schedule, with no sun to guide them.
- [Dim the evening](https://www.satchinpanda.com/blog/dim-the-evening.md): The same light-sensing cells that wake your brain in the morning keep listening at night. Bright light in the evening tells them it is still day.
- [What I learned growing up in Odisha](https://www.satchinpanda.com/blog/growing-up-in-odisha.md): I grew up in rural and semi-urban Odisha, in eastern India, where daily life followed the sun and the seasons.
- [Sleep is not wasted time](https://www.satchinpanda.com/blog/sleep-is-not-wasted-time.md): While you sleep, your body repairs tissue, your brain sorts and stores what you learned during the day, and your hormones reset for the morning.
- [Exercise needs fuel, and rest](https://www.satchinpanda.com/blog/exercise-needs-fuel.md): Exercise is one of the best things we can do for body and mind. But more is not always better.
- [Your gut microbes have a schedule too](https://www.satchinpanda.com/blog/gut-microbes-have-a-schedule.md): Trillions of microbes live in your gut. Their numbers and activity rise and fall over the day.
- [The clock in every cell](https://www.satchinpanda.com/blog/the-clock-in-every-cell.md): Your body does not have one clock. It has trillions of them.
- [Medicine may work better at the right hour](https://www.satchinpanda.com/blog/medicine-at-the-right-hour.md): Many of the genes and proteins that common drugs act on are busy at some hours and quiet at others.
- [Weekends and social jet lag](https://www.satchinpanda.com/blog/social-jet-lag.md): Many of us wake early on weekdays and sleep in on weekends, sometimes by two or three hours.
- [A walk after dinner](https://www.satchinpanda.com/blog/a-walk-after-dinner.md): If you eat late, one of the kindest things you can do for your body is to move a little afterwards.
- [Hospitals that never go dark](https://www.satchinpanda.com/blog/hospitals-that-never-go-dark.md): Patients in intensive care often spend days under constant light and noise. Day and night blur together.
- [Diabetes and the body clock](https://www.satchinpanda.com/blog/diabetes-and-the-body-clock.md): Your body handles sugar differently at different times of day. For many people, the same meal raises blood glucose more in the evening than in the morning.
- [Science is a team sport](https://www.satchinpanda.com/blog/science-is-a-team-sport.md): My name appears on many papers. Behind each one are students, postdocs, technicians, clinicians and volunteers.
- [Start the day, then eat](https://www.satchinpanda.com/blog/start-the-day-then-eat.md): Some people reach for food the moment they wake up. Others skip breakfast and eat late into the night.
- [Naps, done well](https://www.satchinpanda.com/blog/naps-done-well.md): A short nap can restore alertness. A long one late in the day can make it harder to fall asleep at night.
- [Time is the missing ingredient](https://www.satchinpanda.com/blog/time-is-the-missing-ingredient.md): Most health advice is about what and how much. What to eat, how much to exercise, how many hours to sleep.
- [Why I am writing here](https://www.satchinpanda.com/blog/why-i-am-writing-here.md): For most of my career I have shared science in journals and lecture halls. Those places matter, but they reach few people.

## Publications

- [Multi-organ transcriptome atlas of a mouse model of relative energy deficiency in sport](https://www.satchinpanda.com/publications/multi-organ-atlas-energy-deficiency-in-sport.md): Cell Metabolism, 2024
- [Time-Restricted Eating in Adults With Metabolic Syndrome: A Randomized Controlled Trial](https://www.satchinpanda.com/publications/time-restricted-eating-metabolic-syndrome-trial.md): Annals of Internal Medicine, 2024
- [Functional diversity of human intrinsically photosensitive retinal ganglion cells](https://www.satchinpanda.com/publications/human-photosensitive-retinal-ganglion-cells.md): Science, 2019
- [Pharmacological activation of REV-ERBs is lethal in cancer and oncogene-induced senescence](https://www.satchinpanda.com/publications/rev-erb-activation-lethal-in-cancer.md): Nature, 2018
- [Time-restricted feeding attenuates age-related cardiac decline in Drosophila](https://www.satchinpanda.com/publications/time-restricted-feeding-cardiac-decline-drosophila.md): Science, 2015
- [Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet](https://www.satchinpanda.com/publications/time-restricted-feeding-prevents-metabolic-disease.md): Cell Metabolism, 2012
- [Histone lysine demethylase JARID1a activates CLOCK-BMAL1 and influences the circadian clock](https://www.satchinpanda.com/publications/jarid1a-activates-clock-bmal1.md): Science, 2011
- [Illumination of the melanopsin signaling pathway](https://www.satchinpanda.com/publications/illumination-of-the-melanopsin-signaling-pathway.md): Science, 2005
- [Melanopsin (Opn4) requirement for normal light-induced circadian phase shifting](https://www.satchinpanda.com/publications/melanopsin-requirement-for-circadian-phase-shifting.md): Science, 2002
- [Coordinated transcription of key pathways in the mouse by the circadian clock](https://www.satchinpanda.com/publications/coordinated-transcription-by-the-circadian-clock.md): Cell, 2002

## Podcasts & talks

- [How to Reset Your Master Clock to Prevent Cancer & Alzheimer's](https://www.satchinpanda.com/podcasts/how-to-reset-your-master-clock-to-prevent-cancer-and-alzheimer-s.md): The Dhru Purohit Show
- [The Longevity Podcast: Healthy Habits & Guidelines](https://www.satchinpanda.com/podcasts/the-longevity-podcast-healthy-habits-and-guidelines.md): SparX by Mukesh Bansal
- [6 Health-Boosting Habits with Circadian Expert (EP 283)](https://www.satchinpanda.com/podcasts/6-health-boosting-habits-with-circadian-expert-ep-283.md): The Proof Podcast
- [Harness Your Circadian Rhythm: Health & Longevity (EP 280)](https://www.satchinpanda.com/podcasts/harness-your-circadian-rhythm-health-and-longevity-ep-280.md): The Proof Podcast
- [Simple Change To Eating Habits For a Healthier Life](https://www.satchinpanda.com/podcasts/simple-change-to-eating-habits-for-a-healthier-life.md): Be Well Moment
- [Circadian Rhythm and Metabolic Health](https://www.satchinpanda.com/podcasts/circadian-rhythm-and-metabolic-health.md): Metabolic Health Summit / The Metabolic Link
- [Timing is Everything: How To Sleep Better and Live Longer](https://www.satchinpanda.com/podcasts/timing-is-everything-how-to-sleep-better-and-live-longer.md): Live Well Be Well
- [Supercharge Your Sleep and Improve Your Longevity Using Intermittent Fasting & Circadian Biology](https://www.satchinpanda.com/podcasts/supercharge-your-sleep-and-improve-your-longevity-using-intermittent-f.md): The Dhru Purohit Show
- [Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity](https://www.satchinpanda.com/podcasts/dr-satchin-panda-intermittent-fasting-to-improve-health-cognition-and.md): Huberman Lab
- [Fasting, Autophagy and Cell Repair (EP 221)](https://www.satchinpanda.com/podcasts/fasting-autophagy-and-cell-repair-ep-221.md): The Proof Podcast
- [How to Sleep Better, Boost Gut Health and Get More Energy (#306)](https://www.satchinpanda.com/podcasts/how-to-sleep-better-boost-gut-health-and-get-more-energy-306.md): Feel Better Live More
- [The Science of Time-Restricted Eating (Episode #80)](https://www.satchinpanda.com/podcasts/the-science-of-time-restricted-eating-episode-80.md): Diet Doctor Podcast
- [Satchin Panda on Where Cures Begin (Episode 025)](https://www.satchinpanda.com/podcasts/satchin-panda-on-where-cures-begin-episode-025.md): Where Cures Begin (Salk Institute)
- [Why When We Eat Matters, Part 2 (#22)](https://www.satchinpanda.com/podcasts/why-when-we-eat-matters-part-2-22.md): Feel Better Live More
- [13: The Power of Time-Restricted Eating (aka Intermittent Fasting)](https://www.satchinpanda.com/podcasts/13-the-power-of-time-restricted-eating-aka-intermittent-fasting.md): The Genius Life
- [Why When You Eat Matters, Part 1 (#21)](https://www.satchinpanda.com/podcasts/why-when-you-eat-matters-part-1-21.md): Feel Better Live More
- [Practical Implementation of Time-Restricted Eating & Shift Work Strategies](https://www.satchinpanda.com/podcasts/practical-implementation-of-time-restricted-eating-and-shift-work-stra.md): FoundMyFitness
- [Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health](https://www.satchinpanda.com/podcasts/time-restricted-feeding-and-its-effects-on-obesity-muscle-mass-and-hea.md): FoundMyFitness
- [FoundMyFitness: Conversation with Dr Rhonda Patrick](https://www.satchinpanda.com/podcasts/foundmyfitness-conversation-with-dr-rhonda-patrick.md): FoundMyFitness
- [Wu Tsai Human Performance, Episode 1](https://www.satchinpanda.com/podcasts/wu-tsai-human-performance-episode-1.md): Wu Tsai Human Performance Alliance
- [Wu Tsai Human Performance, Episode 2](https://www.satchinpanda.com/podcasts/wu-tsai-human-performance-episode-2.md): Wu Tsai Human Performance Alliance
- [WHOOP Podcast](https://www.satchinpanda.com/podcasts/whoop-podcast.md): WHOOP Podcast
- [Freedom Pact Podcast](https://www.satchinpanda.com/podcasts/freedom-pact-podcast.md): Freedom Pact
- [Dr. Amy Save Yourself Podcast](https://www.satchinpanda.com/podcasts/dr-amy-save-yourself-podcast.md): Dr. Amy Save Yourself
- [Dr. Pal](https://www.satchinpanda.com/podcasts/dr-pal.md): Dr. Pal
- [The Circadian Rhythm and Your Biological Clock](https://www.satchinpanda.com/podcasts/the-circadian-rhythm-and-your-biological-clock.md): The Dr Gabrielle Lyon Show
- [Dr. Mindy Pelz](https://www.satchinpanda.com/podcasts/dr-mindy-pelz.md): Dr Mindy Pelz
- [The Ageist Podcast](https://www.satchinpanda.com/podcasts/the-ageist-podcast.md): The AGEIST Podcast
- [Progress Potential And Possibilities Podcast](https://www.satchinpanda.com/podcasts/progress-potential-and-possibilities-podcast.md): Progress, Potential and Possibilities
- [Hack My Age: Menopause Upgrade](https://www.satchinpanda.com/podcasts/hack-my-age-menopause-upgrade.md): Hack My Age
- [Life Lesson Podcast](https://www.satchinpanda.com/podcasts/life-lesson-podcast.md): Life Lessons
- [Longevity India](https://www.satchinpanda.com/podcasts/longevity-india.md): Longevity India
- [CrossFit](https://www.satchinpanda.com/podcasts/crossfit.md): CrossFit
- [Rancho Mirage Writers Festival, Part 1](https://www.satchinpanda.com/podcasts/rancho-mirage-writers-festival-part-1.md): Rancho Mirage Writers Festival
- [Rancho Mirage Writers Festival, Part 2](https://www.satchinpanda.com/podcasts/rancho-mirage-writers-festival-part-2.md): Rancho Mirage Writers Festival
- [CBMR Lecture, Copenhagen](https://www.satchinpanda.com/podcasts/cbmr-lecture-copenhagen.md): CBMR, University of Copenhagen
- [National University of Singapore](https://www.satchinpanda.com/podcasts/national-university-of-singapore.md): National University of Singapore
- [The Loft at UC San Diego](https://www.satchinpanda.com/podcasts/the-loft-at-uc-san-diego.md): The Loft, UC San Diego
- [BrainMind Summit, Stanford](https://www.satchinpanda.com/podcasts/brainmind-summit-stanford.md): BrainMind Summit, Stanford
- [Health Optimization Summit 2022](https://www.satchinpanda.com/podcasts/health-optimization-summit-2022.md): Health Optimization Summit
- [Max Planck PhDNet Podcast](https://www.satchinpanda.com/podcasts/max-planck-phdnet-podcast.md): Max Planck PhDNet
- [University of California TV](https://www.satchinpanda.com/podcasts/university-of-california-tv.md): University of California Television
- [University of Guelph Distinguished Public Lecture](https://www.satchinpanda.com/podcasts/university-of-guelph-distinguished-public-lecture.md): University of Guelph
- [IAFNS Lecture](https://www.satchinpanda.com/podcasts/iafns-lecture.md): IAFNS
- [Salk Institute: The Circadian Theory of Health](https://www.satchinpanda.com/podcasts/salk-institute-the-circadian-theory-of-health.md): Salk Institute
- [The Qualcomm Institute](https://www.satchinpanda.com/podcasts/the-qualcomm-institute.md): The Qualcomm Institute
- [Circadian Lighting and Health (ANFA)](https://www.satchinpanda.com/podcasts/circadian-lighting-and-health-anfa.md): ANFA (Academy of Neuroscience for Architecture)
- [How Architecture Affects Our Brain (Talk21)](https://www.satchinpanda.com/podcasts/how-architecture-affects-our-brain-talk21.md): Talk21 (The Karel Janecek Podcast)
- [UNESCO: Open Source Data](https://www.satchinpanda.com/podcasts/unesco-open-source-data.md): UNESCO
- [UNESCO: Global Sport Conference](https://www.satchinpanda.com/podcasts/unesco-global-sport-conference.md): UNESCO