Supercharge Your Sleep and Improve Your Longevity Using Intermittent Fasting & Circadian Biology

A long form conversation that joins the two halves of Dr Panda's work, the circadian clock as the body's timing system and time-restricted eating as the most reliable way most people can strengthen it. Dhru Purohit gives the discussion room to move between mechanism and practice rather than choosing one.

On the science side, the clock is distributed rather than central, with the brain's pacemaker aligned by light through melanopsin and the organ clocks aligned by feeding. That second pathway is why an eating window works, and why it works without any change to diet composition. Dr Panda's foundational animal studies on feeding and fasting cycles have since prompted more than 150 clinical trials worldwide testing time-restricted eating in people, across weight, glucose control, cardiovascular markers and sleep.

On the practical side, Purohit presses on the questions listeners actually have. How to pick a window and how much it can drift, what counts as breaking a fast, what to do about travel, late dinners and social life, and how any of this applies when work runs through the night.