Circadian Rhythm
Episodes
In this clip, Dr. Andrew Huberman discusses the benefits of morning sunlight for sleep, timing, alternatives, and managing light exposure to optimize health.
Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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In this clip, Dr. Andrew Huberman discusses the benefits of morning sunlight for sleep, timing, alternatives, and managing light exposure to optimize health.
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Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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In this clip, Dr. Matthew Walker explains how altering the timing and duration of daytime light exposure influences sleep.
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In this clip, Dr. Ashley Mason describes what drives insomnia and how the condition can be treated.
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In this clip, Dr. Eran Elinav describes how the circadian rhythmicity of the microbiome is regulated and how this affects human health.
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In this clip, Dr. Satchin Panda discusses factors that determine our daily energy fluctuations and how we can counteract low periods.
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In this clip, Dr. Satchin Panda describes how circadian rhythms regulate processes including eating behaviors, problem-solving ability, and mood.
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In this clip, Dr. Satchin Panda describes the factors determining the best time for exercise according to our circadian clocks.
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In this clip, Dr. Satchin Panda describes his smart app MyCircadianClock and how it is helping the research surrounding time-restricted eating.
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In this clip, Dr. Satchin Panda explains the rationale behind the metabolic benefits associated with time-restricted eating.
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In this clip, Dr. Satchin Panda describes how managing our indoor lighting can regulate circadian rhythms and counteract the detrimental health effects of our modern lifestyles.
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In this clip, Dr. Satchin Panda describes how shift work and modern lifestyles affect circadian rhythms and damage metabolic health and discusses approaches that might benefit those who work shifts.
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In this clip, Dr. Satchin Panda describes the pharmacokinetics and possible benefits and drawbacks of taking supplemental melatonin.
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In this clip, Dr. Satchin Panda explains how light exposure affects the circadian clock and how dimming lights and avoiding devices in the evening allows melatonin to rise naturally.
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In this clip, Dr. Satchin Panda summarizes tips and strategies that anyone can follow to ensure a healthy circadian clock.
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Dr. Satchidananda Panda discusses circadian rhythms, the day-night cycles that drive the multifaceted activities of the human body.
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In this episode, Dr. Rhonda Patrick describes the different types of fluids produced by the human breast during lactation and explains how the nutritional content of these fluids meet the infant's needs.
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In this clip, Dr. David Sinclair describes the NAD+ salvage pathway and how boosting cellular NAD+ levels may be beneficial in slowing aging.
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In this clip, Dr. David Sinclair describes the role of NAD+ in the regulation of the body's circadian clock and sirtuin production.
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Dr. Rhonda Patrick discusses when electrolyte replenishment might be necessary.
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Dr. Rhonda Patrick discusses the pros and cons of consuming black coffee and amino acids during fasting.
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Dr. Valter Longo describes his approach to fasting and his philosophy that if an eating protocol is too regimented people will abandon it.
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Dr. Satchin Panda describes the beneficial effects of time-restricted feeding in mice in terms of mitochondrial health.
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Dr. Satchin Panda explains the role of the suprachiasmatic nucleus – the body's master clock – and how it affects metabolism.
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Dr. Satchin Panda describes CLOCK's varied response to light and food and how those responses affect metabolism.
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In this clip, Dr. Satchin Panda describes how lifestyle factors influence the risk of heart arrhythmias.
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In this clip, Dr. Satchin Panda describes the effects of inappropriate light signals and discusses strategies to mitigate their effects.
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Dr. Satchin Panda describes how the body's circadian clocks developed and the role they play in regulating our day-to-day functioning.
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Dr. Rhonda Patrick describes how bright light exposure drives cortisol release.
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Dr. Satchin Panda describes how time-restricted eating lessens the symptoms of acid reflux in people who practice time-restricted eating.
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In this clip, Dr. Satchin Panda describes experiments in which time-restricted eating protected mice from the harms of an obesogenic diet.
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Dr. Satchin Panda describes some of the challenges associated with studying the effects of shift work and how time-restricted eating might benefit those who work shifts.
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Dr. Satchin Panda explains the ideas behind MyCircadianClock and how it is helping the research surrounding time-restricted eating.
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Dr. Satchin Panda describes the maturation schedule of the body's circadian clocks and makes recommendations about when to start time-restricted eating in children.
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Dr. Satchin Panda describes how circadian rhythms influence DNA damage and repair, especially in the setting of time-restricted eating
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Dr. Satchin Panda explains the physiological response to food and why eating less often while practicing time-restricted eating might have even greater health benefits.
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Dr. Satchin Panda describes his take on what "healthy" means from a circadian perspective and how time-restricted eating plays a part.
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Dr. Satchin Panda describes recent research that links melatonin to metabolism and explains how time-restricted eating can capitalize on this link.
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Dr. Satchin Panda describes the role fasting plays in maintaining a healthy gut and reducing systemic inflammation.
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Dr. Satchin Panda discusses the limited data available today regarding dietary supplement usage, exercise, and time-restricted eating.
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Dr. Satchin Panda quells concerns that toothpaste might start the circadian clock.
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Dr. Satchin Panda describes how autophagy, as part of the body's response to time-restricted eating, benefits health on a daily basis.
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Evidence for time-restricted eating in humans — heart health and improved biomarkers | Satchin PandaDr. Satchin Panda describes the state of the science with regard to understanding the beneficial effects of time-restricted eating in humans.
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Dr. Satchin Panda explains how time-restricted eating realigns the primordial rhythms of our physiology, allowing us to repair and rejuvenate our bodies.
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Dr. Satchin Panda discusses when to break a fast and describes how time-restricted eating can be a healthy lifestyle behavior for nearly everyone.
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Dr. Satchin Panda discusses the controversy surrounding consumption of black coffee or tea while practicing time-restricted eating.
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Dr. Matthew Walker explains how altering light-dark schedules can improve health outcomes in older adults and babies.
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Dr. Matthew Walker discusses the role that sleep plays in modulating the gut microbiome.
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Dr. Matthew Walker explains how sleep deprivation impairs glucose metabolism, increasing the risk of diabetes and metabolic dysfunction.
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Dr. Matthew Walker describes the different chronotypes and the risks associated with adopting a sleep pattern that is contrary to our natural type.
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Dr. Matthew Walker describes the role of temperature in augmenting sleep.
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Dr. Matthew Walker explains how altering the timing and duration of daytime light exposure influences sleep.
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In this clip, Dr. Ruth Patterson discusses how eating in accordance with the body's natural circadian rhythm may reduce the risk of breast cancer.
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Dr. Ruth Patterson describes how eating following the body's circadian clock enables the body to focus on repair rather than on digestion.
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The production of melatonin begins to increase 2-3 hours before our normative bedtime, which may be a signal to the pancreas to begin suppressing the production of insulin.
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Sleep Brain Alzheimer's Cancer Obesity Aging Performance Depression Immune System Stress Circadian Rhythm Behavior DementiaDr. Matthew Walker discusses the role of sleep in immunity, creativity, and aging.
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Rhonda Omega-3 Fasting Circadian Rhythm Mushroom Sugar Sauna Saturated Fat Vegetarian Protein Dairy NAD+ Cardiovascular SupplementsDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Dan Pardi: Ph.D. candidate studying sleep neurobiology at Stanford and University of Leiden, co-founder of Dan’s Plan online wellness company.
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Dr. Satchin Panda discusses the practical aspects of implementing fasting, time-restricted eating, shift work strategies, and more.
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Rhonda Nutrition Alzheimer's Cancer Gut Fasting Circadian Rhythm Pregnancy Vaccine Autophagy Sulforaphane Time-Restricted Eating Breast Milk Supplements Ketogenic DietDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
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Dr. Satchin Panda discusses the roles that fasting, time-restricted eating, and circadian rhythms play in human health.
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Ray Cronise discusses the roles that cold stress, intermittent fasting, and weight loss play in human healthspan.
Topic Pages
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Breast milk and breastfeeding
Breast milk is a complex, dynamic fluid containing nutritional and non-nutritional components that support infant development. Breastfeeding benefits both infants and mothers.
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Depression
Depression – a neuropsychiatric disorder affecting 322 million people worldwide – is characterized by negative mood and metabolic, hormonal, and immune disturbances.
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Fasting
Fasting – the voluntary abstinence from food and drink – is an ancient practice now widely appreciated for its beneficial effects on healthspan.
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Melatonin
Melatonin is a hormone involved in the sleep-wake cycle that might also have benefits for neurodegenerative diseases like Alzheimer's and dementia.
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NAD+
NAD+ is a cofactor that plays an essential role in metabolism, DNA repair, and immunity. Its depletion accelerates aging.
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Sirtuins
Sirtuins play a key role in healthspan and longevity by regulating a variety of metabolic processes implicated in aging.
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Sleep Regularity
Sleep regularity refers to the consistency of one's sleep schedule and is associated with a wide range of physical and mental health outcomes.
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Time-restricted eating
Time-restricted eating is a form of daily fasting wherein a person eats only during a limited time window, typically 8- to 12-hours.
News & Publications
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Working night shifts may increase the risk of cancer by disrupting the production of melatonin, a hormone essential for DNA repair. This disruption can impair the body’s ability to repair oxidative DNA damage, potentially contributing to cancer development. A recent study found that melatonin supplementation could improve the repair of oxidative DNA damage in night shift workers.
The researchers conducted a four-week randomized, placebo-controlled trial with 40 night shift workers, providing them a 3-milligram dose of melatonin before their daytime sleep periods. They collected urine samples during daytime sleep and nighttime work periods, measuring 8-hydroxy-2′-deoxyguanosine (8-OH-dG), a marker of DNA repair capacity.
They found that melatonin supplementation nearly doubled 8-OH-dG excretion during daytime sleep, indicating improved DNA repair. However, they observed no difference in 8-OH-dG excretion during the night shift. Although the melatonin group experienced a slight decrease in wakefulness after falling asleep, the researchers found no differences in total sleep duration or sleepiness levels between the two groups.
The findings from this small study suggest that melatonin supplementation enhances oxidative DNA repair in night shift workers, offering the potential for reducing cancer risk. More extensive studies may identify optimal dosages and the long-term effects of melatonin supplementation in this population. Learn about the pros and cons of melatonin supplementation in this clip featuring Dr. Satchin Panda.
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Modern workplace changes driven by technology are transforming not only how we work but also how well we sleep. Longer hours spent at desks, increasing reliance on computers, and nontraditional work schedules may undermine sleep health. A recent study found that modern job designs are linked to distinct sleep challenges among full-time workers.
Researchers analyzed data from nearly 1,300 adults in the Midlife in the United States study, collected at two points over a decade. They examined six sleep health dimensions, including duration, insomnia symptoms, and daytime tiredness. Then, they identified three sleep health profiles: good sleepers (who had few sleep issues), catch-up sleepers (who relied on naps and non-workday sleep to offset shorter workday sleep), and insomnia sleepers (who experienced short sleep, frequent insomnia symptoms, and daytime tiredness).
They found that only about half of the participants were good sleepers. Participants with sedentary jobs were more likely to be classified as insomnia sleepers. At the same time, those with nontraditional schedules often exhibited a catch-up sleeper pattern characterized by irregular sleep and regular napping. Good sleepers were less likely to be in these roles, suggesting that workplace design powerfully shapes long-term sleep health.
These findings suggest that job design has marked effects on sleep quality. Reducing sedentary time and stabilizing work schedules could help workers achieve healthier sleep patterns, ultimately improving well-being and overall health. Learn how shift work and other aspects of modern lifestyles influence sleep and health by altering circadian rhythms in this clip featuring Dr. Satchin Panda.
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Excess artificial light exposure increases risk of obesity in preschool aged children www.sciencedaily.com
Artificial light exposure increases the risk for obesity among children. Light is the primary signal that entrains the body’s master clock to set its 24-hour circadian cycle. Consequently, the body is synchronized to external light-dark cycles. In recent decades, exposure to light from artificial sources (rather than natural ones) has increased, paralleling the global increases in obesity among adults. Findings from a 2016 study suggest that exposure to artificial light increases the risk for obesity among children.
Global health experts estimate that more than 42 million children under the age of five years have obesity, roughly one-fourth of whom live in developing nations. Obesity increases a person’s risk for developing chronic diseases such as type 2 diabetes, heart disease, and some cancers. It also imposes considerable financial costs at the individual, healthcare system, and national level.
The study involved 48 preschool-aged children receiving daycare services in Australia. The investigators measured the children’s baseline body mass index (BMI), sleep duration and timing, light exposure, and physical activity levels via clinical assessment, parent questionnaires, and light and activity trackers. They repeated these measures 12 months later.
They found that at baseline, children who had longer early exposure to moderate intensity light (such as that from artificial sources) were more likely to have higher BMI, while children who had longer afternoon exposure to bright light (such as that from natural sources) tended to have lower BMI. At the second assessment, the investigators found that even after taking into account sleep duration and timing, BMI, and activity levels, children who had more total light exposure at baseline (due to having earlier exposure) gained more weight than their peers. Specifically, for every hour earlier that the children were exposed to light, they experienced a 0.6 unit increase in BMI. The investigators posited that although this was a small increase, it could be an indicator of a life-long trajectory toward weight gain.
These findings suggest that greater light exposure, especially when it occurs early in the day from artificial light sources, contributes to weight gain in children. Interestingly, adults that receive early exposure to bright light typically sleep better – a key to maintaining a healthy weight. Learn more in this clip featuring Dr. Matthew Walker.
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Prebiotics may help restore circadian rhythms. www.sciencedaily.com
Circadian rhythms play critical roles in human health. Maintaining these rhythms can be challenging, especially for people who work night shifts or travel across multiple time zones. Findings from a new study suggest that prebiotics can help restore the body’s natural rhythms.
Prebiotics are food components that support the maintenance of a healthy microbiota and create an environment that is conducive to its survival. Fructo-oligosaccharides, galacto-oligosaccharides, and trans-galacto-oligosaccharides are the most common prebiotics. Their fermentation by gut microbiota produces short-chain fatty acids, including lactic acid, butyric acid, and propionic acid. Many commonly consumed fruits and vegetables, such as apples, bananas, and legumes, contain prebiotics.
The authors of the study fed rats either a prebiotic-enriched diet or a standard diet. After the rats had been on their respective diets for five weeks, the authors either flipped their light/dark schedules (roughly equivalent to flying across 12 time zones) or left them on a normal schedule once a week for eight weeks. They measured the animals' sleep, brain activity, core body temperature, and locomotor activity. They also collected fecal samples from the animals and identified the types and number of gut microbes present.
The rats that ate the prebiotic-enriched diet resumed their normal sleep-wake cycles, core body temperature, and activity levels faster than the rats that ate the standard diet. The rats on the prebiotic diet also had greater abundance of several health-promoting microbes, including Ruminiclostridium 5, compared to those on the standard diet. Previous research indicates that Ruminiclostridium 5 is associated with improved sleep.
These findings suggest that eating a diet rich in prebiotics can help restore normal circadian rhythms following disruption, such as would occur after working shifts or traveling. Learn more about the effects of shiftwork on human health in this episode featuring Dr. Satchin Panda.