Satchin Panda
@SatchinPanda
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Professor at Salk Institute. Author of the books, The Circadian Code and The Circadian Diabetes Code.
La Jolla, California
Joined September 2012
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The Circadian
#2021resolutions
anyone can use.
* 8 h in bed
* Wait for >1 h before first calorie.
* Eat within a consistent window of 8-10 h; no longer than 12 h.
* >30min outdoor activity under daylight.
* No food, no bright light for 2 h before bedtime.
REPEAT.
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604
2K
One in 50 adults and 1 in 140 children in the US are using
#melatonin
to fall asleep. Melatonin is not as safe as people assume. It can raise blood sugar and blood pressure in many adults. safety of long term use of high dose melatonin is unknown.
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444
1K
Time-restricted eating (for 6h) improves insulin sensitivity, beta cell function, blood pressure, oxidative stress and reduces evening appetite. Results from Courtney Peterson's lab at UAB.
@Cell_Metabolism
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349
914
Does some people’s brain chemistry cause them to want high-sugar/high-fat foods, or do those foods alter people’s brain chemistry to make them want it? This study, with 49 normal-weight participants (23 in HS/HF group), suggests the latter.
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Exercise is the best insurance against Cancer.
The premium is only ~30min of exercise day
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Exercise triggers the release of many hormone-like small proteins from different organs.
Some of these proteins have therapeutic effects - thus contributing to our understanding of how exercise improves health.
@WuTsaiAlliance
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Mitochondria are typically thought of as the powerhouse of the cell. But they also play key roles in tuning inflammation. Great review in
@NatRevImmunol
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Psychedelics such as LSD, DMT, and DOI promote neural branching, spine sprouting and synapse formation in cultured neurons and in fruit flies.
@CellReports
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Habitual afternoon exercise is more effective in reducing risk for cardiovascular disease than exercise in the morning or night. Result from 92,000+ UK biobank participants.
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Why do we feel tired after a daylong of mental work?
As we keep doing mental work all day, glutamate levels rises in the lateral prefrontal cortex, which makes it difficult for us to take hard decision and we go for easy stuff with instant gratification.
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Exercise triggers the production of exercise hormones or Execrines. This review in
@NatureRevEndo
summarizes a
@NIH
sponsored workshop on Exercise in resilience and health.
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Time-Restricted eating can be combined with high-intensity interval training to improve health and blood glucose regulation among women with overweight/obesity.
@trinemoholdt
@JohnAHawley
@K_LaHaganes
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Just like many moving parts in your car decide gas mileage, clocks in different organs set our blood glucose dynamics. Nice review on Circadian control of insulin and glucose in
@NatureRevEndo
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"Train High Sleep Low" to optimize athletic performance.
@JohnAHawley
@sciencemagazine
1. Good night sleep
2. Low intensity training in the morning
3. Store up glycogen
4. High intensity training in the afternoon
5. Low carb dinner
Repeat....
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How NAD affects cellular processes that are linked to aging?
@EricVerdin
of
@BuckInstitute
in
@NatRevMCB
1. Inflammageing
2. Neurodegeneration
3. Autophagy/Mitophagy
4. Epigenetics
5. Circadian Clock
6. DNA repair
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The paperback of my book "The Circadian Code" comes out in the US today.
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Almost every hormone got circadian rhythm. In this figure so many of them peak when we get into our deep sleep after midnight. This may explain why sleeping less or late can disrupt hormone rhythms.
Review by Karen Gamble and Martin Young at UAB.
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Women live longer than men in all countries.
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A chemical from grape seeds can reduce senescent cells and increase healthy lifespan in mice.
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Regular exercise builds resilience against
#Cancer
by reducing systemic inflammation, eliminating
#senescent
T cells, increasing NK cells toxicity against cancer, even heating up tumors and many more...
@NatRevImmunol
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Mitochondria have daily rhythms too.
Shape, size, and function of mitochondria change between sleep-wake or fed-fasted states.
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Can
#weekend
catch-up
#sleep
completely erase the bad effects of sleep loss during the week?
This 2019
@CurrentBiology
paper from Prof. Ken Wright says NO.
Our body and mind still feel the weekdays' sleep debt and continue to disrupt our
#metabolism
.
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Time-restricted eating is known to improve conditions that affect many organ systems, but the underlying genomic changes were unknown. This
@Cell_Metabolism
paper shows widespread effects of
#TRE
on thousands of genes in different organs and brain.
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Resting energy consumption by different organs - from “Wardlaw’s nutrition “
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Creatine in fat cells promotes thermogeneses, reduces obesity and can increase insulin sensitivity. Getting more creatine into the fat cells may be a new approach to fighting obesity.
@NatMetabolism
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Time-restricted feeding even without reducing calories or losing weight improved insulin sensitivity among patients with prediabetes.
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How many hours animals sleep?
Depend on what they eat and how much they weigh.
Small animals sleep more than larger ones.
Carnivores sleep more than herbivores
The largest herbivores - elephants - sleep only 2 h.
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Regular exercise is the foundation for a long healthy life.
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My first book on how to use the science of circadian rhythm to improve health, prevent or fight diseases. Scheduled for release in the US on June 12.
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Skeletal muscle is main place glucose is stored after eating. High-intensity interval (HIIT) and sprint-interval training (SIT) improve insulin sensitivity. This review highlights glucose-uptake-enhancing changes after single HIIT & SIT session.
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Growth hormone is mostly secreted during sleep. Fasting boosts growth hormone production - even during daytime. From Endocrinology Textbook.
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Immune-system and sleep are intimately related. Getting sick increases drive to sleep and sleep helps the immune system fight infection. Nicely explained in this review in
@NatRevImmunol
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Men and women have different mitochondria in their fat cells.
Surprisingly, this mitochondria difference is not in the liver.
Genetic analyses in both mice and humans found one gene that flips the male/female switch in fat mitochondria.
@NatMetabolism
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Caloric Restriction or Time Restricted Eating (
#TRE
) impart many benefits to almost all organ systems.
@sciencemagazine
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Eating all your meals within 8-10 (maximum 12) hours holds the fountain of health.
@anahadoconnor
writes about
#thecircadiancode
and the research behind it done
@salkinstitute
and in other labs.
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Traveling in Kenya and learning a few tricks from this 78y old Masai Chief about living a healthy life under harsh conditions. Eat less, sleep more, stay outdoor during the day, be active, relax with the family, and avoid smoking.
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Different types of exercise make blood glucose to go up or down. Knowing the type of exercise can help people with Type1
#Diabetes
to better manage their glucose.
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It was fun hanging out with
@davidasinclair
at
@TEDxBoston
sharing tips that enable everyone live a long life.
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Lactic acid or Lactate was long considered to be a wasteful byproduct of metabolism. But this
@Trends_Endo_Met
article summarizes how lactate and extracellular acidity affect
#immune
function.
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Happy to see Time-Restricted Eating research done in my lab at
@salkinstitute
is no fad. via
@WSJ
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A timely in-depth review on the roles of Macrophages in health and diseases.
@CellCellPress
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Post-exercise protein loading seems to have no downside and one can load much more than the conventional wisdom.
@CellRepMed
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Most discussed scientific paper of 2017
High carb not fat is linked to increased mortality among 135,000 people from 18 countries over 7 years...
@TheLancet
,
@sciencemagazine
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Afternoon exercise (between 3-6pm) is better than morning exerciser in managing type 2 diabetes.
- Increased insulin sensitivity
- Reduced fasting plasma glucose
- Reduced fat mass
- Improved exercise performance
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NYTimes oversimplified this story and it is a terrible message for the public.
All TRE studies reduce eating from 12+ to 8 h.
In this study, People with 10 h eating were asked to eat within 8h.
There is no precedence that reducing eating from 10 to 8 h will show any benefits.
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Exercise induced muscle hormone Irisin improves synaptic function and may explain why
#exercise
reduces risk for
#Alzheimers
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How circadian clocks evolved is a fundamental puzzle. This
@Nature
paper shows 2 clock proteins KaiB and KaiC were counting time like a sand timer, responding dawn and dusk, before they joined a partner KaiA to anticipate dawn and dusk like a true clock.
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Earlier bed time and sleeping enough is the new healthy trend.
Young adults in 20s are reporting >9 h sleep
Smart bed customers are clocking average bed time of 10:06 p.m.
Early bed time is saving $$$ spent on late night 🥘🍲🍺🍷
Restaurant reservations between 4-6 pm is going up
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A “must read” article for everyone. This
@PNASNews
paper describes the causes for excessive outdoor light levels, who are in charge, how excess light disrupts health of animals and humans and what are the simple solutions.
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Fasting triggers fatty acid oxidation in intestinal stem cells, which rejuvenates the intestinal lining. As stem cells gradually deplete with age, short-term 24-h fast is an easy trick to maintain healthy guts in old age. Study in mice
@CellStemCell
.
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Afternoon HIIT exercise is more effective than morning exercise in reducing blood sugar in patients with type 2 diabetes. An excellent randomized cross-over study from
@karolinskainst
.
@JuleenRZierath
presented this data in
@srp_diabetes
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Working on a difficult problem? Try this..
1. Play a music while working on the problem
2. Program to play the music while you are asleep
3. Next day work on the problem with the same background music
You may have 50% more chance of solving the problem.
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Diet can blunt the adverse effects of bad genes.
Three different prospective studies on thousands of people found habitual consumption of fish oil reduced genetic predisposition to weight gain.
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Sugar Research Foundation (SRF) suppressed its own finding from 1971 that sugar can damage heart and cause cancer.
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Fall Back? Spring Ahead? How About Neither, Experts Say.
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Jet-lagged mice are more susceptible to viral infection. Being old and jet-lagged make the infection even worse. Maintaining a consistent sleep-wake cycle may improve resilience to viral infections.
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Muscles dont store all the energy we need during exercise. This review in
@NatMetabolism
nicely describes how liver and fat stores are mobilized to sustain exercise.
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Corn syrup in soda can make mice prone to colon cancer.
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Being outdoor is a powerful anti-depressant and uplifting.
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Sleeping 5 h can increase hunger at night, reduce insulin sensitivity and make us prone to weight gain. Catching up on lost sleep in weekend does not make up for lost sleep.
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Just 3 lux of light (candle lit dinner) barely budges human melatonin level at night. 100 lux of light - typical in many kitchens and home offices modestly reduces melatonin. 9000 lux completely slams melatonin. Grocery store lights are ~1000 lux.
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Analyses of Continuous Glucose Monitor data from 8000+ "healthy adults" offers many insights.
~40% who had a morning fasting glucose in "normal range" turned out to be prediabetic and 3% were diabetic. Wearing a CGM once a year is worth it.
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Circadian clock in muscles maintain a balance between fat and protein metabolism.
@PLOSBiology
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Revealed: air pollution may be damaging 'every organ in the body’
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When to eat to reduce risk for cardiovascular diseases?
Data from 100,000+ individuals say
Eating breakfast later than 9am and/or
Eating dinner later than 9pm
was associated with an increased risk for diseases - especially among women.
@NatureComms
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For the past ~75 years we thought insulin mostly signals through cell surface receptor and signaling downstream of
#insulin
receptor. But this paper in
@CellCellPress
shows insulin receptor can go to the nucleus and directly regulate transcription.
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Exercise activates immune cells to release Oncostatin-M, which, in turn, instructs fat cells to breakdown fat.
@CellRepMethods
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Abnormal metabolism promotes senescence, which in turn, underlies many age-related disease and disability. Judy Campisi of
@BuckInstitute
discusses this degenerative cycle in an authoritative review in
@NatMetabolism
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When a woman does, it is called diet or disordered eating. Be a tech bro and call it ‘biohacking.’
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25 years ago on this date, a publication in
@sciencemagazine
showed mouse
#25
from a mutant screen had a slightly different circadian clock. That mouse led to the discovery of "Clock" gene by
@CircadianClocks
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10 h Time restricted eating for 12 weeks improved blood pressure, blood sugar, LDL cholesterol and modest weight loss among patients with metabolic syndrome. Pilot study led by
@EmilyManoogian
@salkinstitute
and Mike Wilkinson
@UCSDHealth
.
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"Anti-inflammatory" diet promote healthy gut
#microbiome
healthy gut and healthy liver.
Great
@Cell_Metabolism
review on Glut-Liver axis in health and disease.
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EXERCISE is MEDICINE
Sustaining fitness among aging adults is a challenge. This randomized control trial on >1800 adults 78y old found moderate exercise & personalized nutrition delayed mobility disability.
I dont recall a drug achieving similar result.
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Exercise ⬆️brain function by 5 ways
1 ⬆️Growth factors release ➡️new blood vessels, neurons, neuron growth
2 ⬆️Lactate➡️brain energy, glutamate production and LTP
3 ⬆️mitochondria and antioxidant➡️low oxidative stress
4 ⬆️Dopamine
5 ⬇️neuroinflammation
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Daily rhythms in
MELATONIN
BODY TEMPERATURE
CORTISOL
Shape and timing of these three rhythms can tell a lot about the health of our circadian rhythms.
@NatRevNeurosci
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Circadian rhythm drives metabolism and immune functions. So, circadian disruption plays a central role in metabolic and inflammatory diseases. Great review in
@TrendsMolecMed
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Yes there are genes for daytime napping. Some of these daytime napping genes may also promote high blood pressure and belly fat.
@NatureComms
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269
For type 2
#diabetes
the conventional wisdom is to eat many small meals. This study provided identical daily calories in 3 meals or in 6 meals and found 3 meals/day improved health and reduced hemoglobin A1C.
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Nearly 40% of professional and recreational athletes do not consume enough energy to match their energy expenditure. Such chronic energy deficiency compromises metabolic, physiological, reproductive, bone and mental health. Here is a mouse model of this syndrome.
@WuTsaiAlliance
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Acute exposure of mice to cold causes some fat breakdown from white fat. This in turn triggers insulin release. Insulin promotes fat and glucose uptake into the brown fat to replenish triglycerides and sustain thermogenesis.
@Cell_Metabolism
8
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258
Sleeping less can increase the risk for
#Alzheimers
disease by increasing brain
#inflammation
and a-beta deposit.
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An excellent review on the mechanism of action of metformin for lowering blood glucose.
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Timely
@jclinicalinvest
review on metabolic changes in aging humans with specific focus on fat, muscle and liver.
Take home message - the best and proven way to slow down aging is optimum nutrition and exercise.
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How many push-ups you can do can predict future heart diseases. Being able to do >10 push-ups makes a big difference.
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Cholesterol in Lysosome can activate
#senescence
, which promote many age-related degenerative diseases including
#osteoarthritis
.
@NatMetabolism
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Circadian rhythm disruption increases risk of many psychiatric diseases and reduces overall happiness. Finding from >90,000 individuals from UK Biobank.
@TheLancetPsych
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The heart pumps 5x more blood during intense exercise than during rest. This graphic shows how blood flow to various organs (brain, heart, liver + intestines, kidneys, muscles) changes between the two states.
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Circadian misalignment increases cardiovascular disease risk factors in humans. Within two days of a simulated night shift in healthy people inflammation goes up, after 4 days it slowly comes down.
@PNASNews
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Periodic fasting or fasting mimicking diet can rejuvenate pancreas and reverse diabetes in mice. This paper from Valter Longo made it to he best of
@CellPressNews
2017.
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Athletes (and the rest of us) want to minimize jetlag to be productive as soon as we are in a new time-zone. This consensus statement has a wealth of tips on how to manage jetlag and travel fatigue.
@WuTsaiAlliance
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63
248
Circadian rhythms dampen with age and time-restricted feeding sustains rhythms for healthy aging.
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With Valter Longo and
@DrMichaelMosley
at the 1st Intl conference on fasting, dietary restriction and longevity.
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14
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Excellent review on circadian rhythm and exercise from
@JuleenRZierath
. Informative figures incorporating genes, molecules, physiology, exercise performance and time.
@NatureRevEndo
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During a late night uber trip in San Francisco when I asked this bodybuilder Uber driver about his secret to a healthy life while doing night shift - he gave me a 30min run down on
#TRE
and
#TheCircadianCode
. It made my day...
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Inflammation disrupts sleep and sleep loss sensitize for stronger inflammation or longer inflammation
@physiolrev
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