Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease. In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice. Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.Learn how your body responds to food 👉 zoe.com/podcast for 10% off🌱 Try our new plant based wholefood supplement - Daily 30*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemTimecodes:00:00 Introduction01:00 Quickfire questions03:02 What are circadian rhythms?03:48 How do we know about circadian rhythms?04:44 Are all body parts on a 24 hour clock?06:40 How the body enters sleep mode09:25 What happens during sleep?12:08 Why you’re not sleeping enough13:30 The surprising impact of daylight savings time17:00 Circadian rhythms aren’t just about light19:55 The dangers of shift work21:20 Should you go to bed at sunset?25:40 Why should stop snacking at night26:10 Satchin’s famous mice study33:00 The best eating window for health37:27 Does intermittent fasting promote better food choices?40:40 Should you drink black coffee when you wake up? Satchin’s books: The Circadian Code  The Circadian Diabetes Code Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Studies referenced in today’s episode:  Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy Longevity Neuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience Learning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer The Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato Follow ZOE on InstagramHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.