In this episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo, sits down with renowned circadian rhythm researcher and expert, Dr. Satchin Panda, to explore how the timing of your daily habits, like light exposure, sleep, and meals, can transform your health. Dr. Panda explains why our body doesn’t just run on a single “master clock,” but on a network of clocks in nearly every cell—and how food timing plays a surprisingly powerful role in synchronizing these clocks. You’ll learn practical strategies for training your circadian rhythm, optimizing your nightly routine and light exposure for better sleep, and using time-restricted eating to improve metabolic health.

(00:23) Rapid Fire Q’s with Dr. Satchin Panda

(02:26) Decoding the Brain’s Master clock

(08:12) How to Train Your Circadian Rhythm: What Factors Apply Most?

(11:09) Importance of Light Exposure For Optimal Sleep

(15:41) Time Restricted Eating: How Does It Help Circadian Rhythm?

(18:56) What Time Restricted Eating Studies Tell Us

(28:22) Benefits of Time Restricted: What Do We Know?

(40:54) Practical Takeaways For Time Restricted Eating and Circadian Alignment

Follow Dr. Satchin Panda

Dr. Panda’s Salk Profile

Dr. Panda’s Instagram

WHOOP Blue Light Blocking Glasses:

How Meal Timing Effects Sleep & Metabolism with Circadian Rhythm Expert Dr. Satchin Panda

WHOOP Podcast