Could you discuss some of your circadian resolutions for 2021,
things that maybe anyone could use, anyone could follow as well?
Yeah, so we thought, "Okay, so how do we put all of this together?"
because we talked about light, we talked about sleep, not having light exposure before sleep,
having light exposure during the day. It can be all confusing. So with that,
an ideal circadian day might be try to be in bed for eight hours consistently every night,
when I say consistently, try to go to bed within an hour window, and be in bed for eight hours
so that you can get seven hours, seven and a half hours of sleep if you're an adult.
And then after waking up, try to avoid food for one to two hours because that's when your
melatonin hormone is slowly going down and cortisol hormone is spiking. And then after
waiting for an hour or two, have your first bite and then count 8, 10, 11, or maximum 12 hours,
that's the window of time when you should be eating. And also make sure that the last bite or
the last calorie is at least two hours before your bedtime. You don't want to have that last calorie
too close to the bedtime so that you can avoid food and avoid bright light for two to three
hours before bedtime. And then during the daytime, particularly in the first half of the day, if you
can, try to go outside. Even if it's a cloudy day, there is enough light to uplift your mood
because light is the best antidepressant. It's plentiful and free. You just have to step outside.
And when you're stepping outside, you can also take a brisk walk for 30 minutes, and that way you
can get both your exercise and light dose of the day. So that's the bottom line, 8 hours in bed,
wait for 1 or 2 hours before fast calorie, eat everything within 8 to maximum 12 hours,
no food and no bright light for two to three hours before bedtime,
and 30 minutes outdoor, brisk walking during the day.
Great pointers. So thank you so much, Satchin, for having this Clubhouse chat.
People can follow you obviously on Clubhouse, but you're also on Twitter, @satchinpanda. Your
website is mycircadianclock.org. Your book, which is fantastic and I've read a couple of years ago,
"My Circadian Code" has a lot of the information we talked about today and so much more.
Also, your ongoing crowdsourced data using your My Circadian Clock app that's available on the App
Store or Google Play. Is there anything else where people can find you or you want to direct them to?
No. You had a very comprehensive list.
We actually like when people...the My Circadian Clock app is an academic app. So it's not as
fancy as some of the other apps. But I'm really grateful that thousands of people
have shared their eating habits, sleep habits, and socio-economic demographic information.
And that has been extremely useful for many ongoing and future studies. We have nearly now
10 different clinical studies going on in parallel on the My Circadian Clock app platform.
And then the book has been very gratifying because the book has been now translated to 10 different
languages. While writing the book, I also came to understand how to think of my experiments in the
light of public health. And whether we do an experiment in Drosophila fly or mouse,
we're always thinking is it going to have an impact? So that opened my eyes. And
Rhonda, you were the first one who...I remember the first time I did a podcast, that was with you.
That was the first time. I didn't know what is a podcast. When I got an email from Rhonda,
I went back to the lab and I asked, "What is a podcast?" and
a lot of people explained to me and here we are again. So, Rhonda,
you're always ahead of all of us. And you are doing a fantastic job in communicating science
to millions of people because we, scientists, we are not very good at that.
And science has to be disseminated. And thank you for doing such a fantastic, fabulous job.
Oh, I appreciate that, Satchin. Thank you. And for those of you here on Clubhouse listening,
this conversation was recorded and you can find that podcast on your favorite podcast player. Just
search for "Found My Fitness." You can also sign up for our newsletter on foundmyfitness.com and
keep up to date with all the things we're doing including podcasts like this one. So thanks again,
Satchin, and I look forward to talking to you soon and keeping up with all your wonderful research.
Yeah, thank you, and have a perfect circadian day.
All right, sounds good. You do the same. Bye-bye.
Okay, 📍 bye-bye.
📍