In this powerful episode of The Healing Catalyst, Dr. Avanti Kumar Singh is joined by world-renowned circadian medicine researcher Dr. Satchin Panda to explore how our daily routines—when we eat, sleep, move, and get light—can deeply impact our health. Drawing from his latest book, The Circadian Diabetes Code, Dr. Panda shares the science behind time-restricted eating and how aligning our habits with our internal clocks can help prevent and reverse chronic conditions like diabetes, support mental health, and improve sleep quality.

They break down what “biological fasting” really means (hint: it’s not just the hours you're not eating) and why maintaining stable blood glucose levels overnight is essential for metabolic repair. Dr. Panda explains why 14 hours of overnight fasting can be a game changer, how sugar overload stresses the pancreas, and why our ability to handle glucose changes throughout the day.

You’ll also hear about the fascinating link between circadian rhythms and GLP-1 medications, how light acts as a natural antidepressant, and why consistent sleep and meal timing can improve everything from anxiety to weight loss. Whether you're struggling with pre-diabetes, insomnia, or just want to feel more energized, this conversation offers simple, actionable steps rooted in cutting-edge science and ancient wisdom.

What You’ll Learn in This Episode:

(04:53) How time restricted eating can help reverse diabetes
(06:44) The concept of biological fasting and how it supports blood sugar balance
(12:23) Why your pancreas works best in the morning—and worse at night
(17:34) How time-restricted eating can improve sleep and mental health
(18:26) Dr. Panda’s assertion that your day actually starts the night before
(19:15) Why it is so important to stop eating three hours before bed
(22:19) The importance of a consistent sleep schedule for overall health
(23:21) The ideal daily schedule to support your circadian rhythm
(24:12) How getting daily sunlight can be the best antidepressant
(26:39) Why exercising in late afternoon can be better for athletic performance and health
(30:58) How time-restricted eating can protect your health even if you are a shift worker
(34:28) How traditional Ayurvedic practices align with circadian biology
(43:17) How to assess your coffee habit and if it’s really necessary
(50:05) Dr. Panda’s take on GLP-1 medications
(59:43) How time restricted eating or fasting can be your greatest cure

This episode is your guide to improving your sleep hygiene, understanding the impact of food and sugar intake on your circadian rhythms, and simple ways you can change habits to improve your wellbeing.

About Dr. Satchin Panda:

Dr. Satchin Panda is a professor at the Salk Institute for Biological Studies and one of the world’s leading experts on circadian biology. His discoveries—including the blue light sensor in our eyes that sets our internal clock—have changed the way we understand sleep, metabolism, and overall health. He pioneered the concept of time-restricted eating (TRE), and his lab continues to explore how daily rhythms impact everything from diabetes to depression. His research has earned him accolades such as the Julie Martin Mid-Career Award in Aging Research and a Pew Scholar in Biomedical Sciences. He is the author of The Circadian Code and The Circadian Diabetes Code.

Connect with Dr. Satchin Panda:

Instagram: @satchin.panda
Website
YouTube: @PerformanceAroundtheClock
LinkedIn: Satchin Panda
Dr. Panda’s Books: The Circadian Code; The Circadian Diabetes Code
Dr. Panda’s free circadian rhythm app: https://www.mycircadianclock.org/

Connect with Dr. Avanti:

Subscribe, Rate & Review The Healing Catalyst podcast
Listen to more episodes on your favorite platform
Watch clips and past episodes on YouTube
Follow Dr. Avanti on Instagram at @avantikumarsingh
Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter
Leave a voice message for Dr. Avanti
Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

Order Dr. Avanti’s books: The Longevity Formula, The Health Catalyst
Energy Fix Quiz: avantikumarsingh.com/quiz
Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.