In the “Breathing Cure” YouTube video with Patrick McKeown, the expert discusses the importance of proper breathing techniques for overall health and well-being. McKeown shares his personal experience of discovering the benefits of nose breathing and the Buteyko method after struggling with chronic nasal congestion, poor sleep quality, and asthma.
He emphasizes the significance of slow, light, and deep breathing, focusing on good diaphragm recruitment, and the role of carbon dioxide in oxygenation and blood flow. McKeown also discusses the interconnected dimensions of breathing, including the biomechanical, biochemical, and psychophysiological aspects, and the importance of addressing anxiety and improving rib cage mobility for better breathing.
The speaker encourages practicing proper nose breathing during rest, light and moderate physical exercise, and sleep to establish optimal breathing patterns. He also introduces tools like myotape to help individuals breathe through their nose and discusses the negative effects of mouth breathing, including its connection to sleep disorders, dental problems, and respiratory conditions.
Patrick McKeown is the director of Education and Training at Oxygen Advantage and the BCO Clinic International. McKeown is known for his expertise in breathwork and has written several books on the subject. He shares his personal experience of discovering the importance of proper breathing through Ukrainian Dr. Buteyko’s techniques. McKeown explains that when he read about Dr. Buteyko’s method in an article, he realized that his own breathing was heavy and shallow, contributing to his chronic nasal congestion, poor sleep quality, and asthma.
By practicing the nose and blocking exercise, he was able to decongest his nose and improve his circulation, leading him to explore the field of breathwork further. Despite the intuitively obvious health implications of improper breathing, McKeown notes that it is still often encouraged in breathing practices.
He notes that when people get stressed, their breathing often becomes faster, harder, and shallower, which can lead to imbalances in the autonomic nervous system. McKeown recommends practicing slow, light, and deep breathing, focusing on good recruitment of the diaphragm.
He explains that while the ideal respiratory rate for balancing the autonomic nervous system is between 4.5 and 6.5 breaths per minute, this measurement should be understood in terms of minute volume, or the total amount of air breathed in one minute, rather than just the number of breaths. By practicing slow, shallow breathing, we can improve our tolerance to carbon dioxide and reduce our sensitivity to it, leading to better overall breathing mechanics.
When discussing the importance of carbon dioxide in the breathing process and its role in oxygenation and blood flow throughout the body, McKeown explains that a drop in respiratory rate from 20 breaths per minute to six breaths per minute can be too drastic and cause discomfort, leading to air hunger. Instead, he suggests focusing on slowing down breathing relative to one’s comfort level to increase carbon dioxide in the blood and reap its benefits.
McKeown also shares the history of how breathing techniques in yoga changed from light, subtle breathing to full, deep breaths due to European influences, and how this shift can lead to overbreathing and its negative effects on the body.
The speaker explains how poor breathing patterns can affect the shoulders, head, knees, hips, and glutes, leading to dysfunctional movement. He also mentions that half of the population with lower back pain is documented to have dysfunctional breathing patterns, creating a feedback loop between the two conditions. The speaker encourages proper nose breathing during rest, light and moderate physical exercise, and sleep to establish optimal breathing patterns for long-term outcomes.
He also introduces a tool called myotape to help individuals breathe through their nose. The speaker then touches upon the topic of exercise and conscious breathing, suggesting that individuals should strive for unconscious breathing during physical activities but also practice conscious breathing exercises to improve overall breathing habits.
Patrick McKeown emphasizes that while breathing is generally an involuntary activity, it can be beneficial to focus on it to improve both mental and physical well-being. He suggests placing attention on the breath every now and then, rather than obsessing over it. McKeown also acknowledges that some individuals may experience anxiety when focusing on their breathing due to past experiences with anxiety or panic disorders.
He recommends simple breathing exercises, such as nose breathing during light exercise or yoga, to improve blood flow and oxygen delivery throughout the body. McKeown also emphasizes the importance of nasal breathing for optimal biomechanics and biochemical functioning, and suggests using tools like a belt to bring awareness to the diaphragm area.
Patrick McKeown then discusses the interconnected dimensions of breathing: biomechanical, biochemical, and psychophysiological. The biomechanical dimension focuses on the physical act of breathing, while the biochemical dimension relates to the body’s response to breathing, such as carbon dioxide levels. The psychophysiological dimension involves the mind-body connection.
McKeown warns against focusing solely on the biomechanical aspect of breathing, as it could negatively impact the other dimensions. For instance, if a student increases their tidal volume while slowing down their respiratory rate, they may breathe two to three times more air than required, leading to adverse effects on both the biochemical and psychophysiological dimensions.
McKeown suggests practicing the biomechanical aspect first, then gradually bringing the breathing back to normal to offset any loss of carbon dioxide. He also explains how mouth breathing and forward head posture are related, as the tongue needs to rest in the roof of the mouth for proper nasal breathing, which can help reduce the risk of forward head posture. The speaker briefly touches upon the importance of addressing anxiety and improving rib cage mobility for better breathing.
Mckeown also mentions the connection between obstructive sleep apnea and sleeping on the back, emphasizing its significance and the potential risks associated with it. He also refers to a study that shows nasal breathing improves visual spatial awareness.
Mckeown expresses his belief that breathing techniques have not gained widespread acceptance due to the language used to communicate them and their perceived woo-woo nature. He stresses the importance of nasal breathing and diaphragmatic breathing, which are the focus of his book, “The Breathing Cure.”
He mentions that up to 50% of children and 70% of adults may be mouth breathers, which can lead to various health issues including sleep disorders, dental problems, and respiratory conditions. The speaker also emphasizes the connection between breathing patterns and anxiety, stress, and heart health. He suggests that improving breathing patterns could lead to significant healthcare cost savings and improved overall well-being.
Patrick McKeown then discusses the importance of proper breathing techniquesy during physical activities like climbing. McKeown explains that mouth breathing reduces the efficiency of breath intake and encourages shallow breathing. Instead, nose breathing is recommended, as it allows for fuller breaths and helps improve the diaphragm’s strength.
He also suggests practicing breath holds to generate a sensation of breathlessness and increase tolerance to high CO2 and low oxygen levels. During mountain ascents, the reduced atmospheric pressure causes breathing muscles to work harder, making them more prone to fatigue. McKeown advises physical training with a closed mouth and breath holds at sea level to strengthen the diaphragm.
Additionally, he warns against fast and shallow breathing during ascent, as it increases dead space and results in a significant loss of air that doesn’t reach the small air sacs where gas exchange takes place. By slowing down breathing and taking fuller breaths, individuals can be more efficient in their oxygen intake.
He shares his personal experience of using soft, slow, and gentle breaths to calm himself before a high-pressure interview, which helped him regulate his heart rate and focus. McKeown emphasizes that this breathing technique is not only beneficial for individuals with anxiety but also for anyone in stressful situations. He explains that by slowing down the exhalation, we can stimulate the vagus nerve and release acetylcholine, which in turn slows down the heart rate.
McKeown also touches upon the reasons why many people have adopted mouth breathing and the consequences it has on our health, including the de-evolution of our species over the last 1500 years. He encourages us to re-evolve and focus on proper breathing techniques to improve our overall well-being.
Patrick McKeown and discusses the connection between mouth size, wisdom teeth, and breathing. McKeown explains that having enough space in the mouth for wisdom teeth can help keep the soft palate open and maintain the integrity of the tissue. He also mentions the importance of jaw development and the potential consequences of tooth extraction.
McKeown argues that dentists should reconsider their approach to identifying obstructive sleep apnea risk factors and the role of orthodontics in children’s jaw development. He suggests focusing on developing the jaws to accommodate all teeth and reduce the risk of sleep apnea. McKeown also shares tips on preparing for a cardiovascular workout by practicing nose breathing during the warm-up, focusing on slow and low breathing to increase CO2 and oxygen delivery to the muscles.
t the end of the interview with Adam Fields, Patrick McKeown discusses the importance of proper breathing for athletes, particularly for accessing flow states where attention moves simultaneously with time, resulting in effortless and playful performance. However, the doctors also agree that achieving such states may be challenging if one has dysfunctional breathing or sleep disorder breathing. Therefore, it’s crucial to address the physiology of breathing first before striving for optimal performance.
Dr. Satchin Panda emphasizes the importance of circadian rhythms in regulating daily activities of our body and how our eating and sleeping habits can impact them. He explains that late-night eating can have negative consequences on digestive processes, blood glucose levels, insulin production, and overall metabolic health. Disrupting our circadian rhythm can lead to metabolic and cardiovascular diseases, and he stresses the importance of consistent sleep and its effect on decision-making abilities. Dr. Panda also discusses the impact of time-restricted feeding on sleep quality and brain health in both mice and humans, and encourages personal experiments to find out what works best for our bodies in terms of food, exercise, and sleep.
Dr. Satchin Panda also highlights the optimal time for exercise and the importance of understanding circadian biology for exercise timing. Late afternoon or early evening exercise is ideal as it helps muscles absorb glucose with little to no help from insulin and can benefit individuals fighting pre-diabetes or Type 2 diabetes.
Later, Dr. Satchin Panda emphasizes the significance of light in establishing and maintaining circadian rhythms, including how lack of access to natural light can be detrimental to people’s health. He also discusses the challenges faced by shift workers and shares studies on the potential benefits of time-restricted eating for firefighters. Dr. Panda highlights the role of public policies in promoting healthy habits, especially for those in high-risk professions like firefighters. Ultimately, prioritizing lifestyle changes that foster good health can potentially reduce the prevalence of chronic diseases and promote healthier societies.
Dr. Satchin Panda recommends using blue light blockers to reduce exposure to blue light before bedtime but warns that they may cause some relationship issues. Dr. Panda emphasizes the importance of tracking habits and using technology to understand how habits affect health. He also discusses how time-restricted eating can lead to a decrease in toxic chemicals produced by the gut microbiome and sent to the blood, which could potentially improve understanding of how chemicals in the gut affect overall health and longevity.
In this section, Dr. Sachin Panda explains the importance of circadian rhythm, which is essentially a timed schedule of daily activities that happen in our body, such as fighting infections or rejuvenating injuries. Just as we organize our daily life around time, every cell in our body has its own 24-hour timetable. Dr. Panda explains that understanding this concept can impact our daily habits, increase the efficacy of medications and supplements, and potentially fix diseases. He also talks about how different organ systems have their own biological clocks, such as the circadian rhythm of digestion in the stomach and saliva production in the mouth, which can be impacted by when we eat and sleep.
00:05:00
In this section, Dr. Satchin Panda discusses the importance of circadian rhythms in digestion and how eating late at night can have negative consequences on the digestive process. The stomach becomes more sensitive at night, meaning that even a small amount of food can cause hyperacidity, leading to acid reflux. Additionally, the peristaltic motion of the intestines slows down during sleep, making it difficult for the body to digest and absorb nutrients. Dr. Panda explains that almost every single cell in our body has its own clock, and it’s crucial to organize our day around these clocks for optimal health. Late-night eating could also result in waking up feeling unrested, indigestion, and other related issues.
00:10:00
In this section, Dr. Satchin Panda discusses the negative effects of eating late at night on blood glucose levels and insulin production. The pancreas slows down insulin production late at night, and melatonin, which rises before bedtime, makes the pancreas less sensitive to glucose levels. Eating late at night may lead to higher blood glucose levels due to slowed insulin production, lack of proper absorption of glucose, and high insulin levels remaining in the bloodstream for too long, which may promote weight gain and disrupt metabolic health. Chronic late-night eating can exacerbate the problem by causing disruption to sleep and an increase in cravings.
00:15:00
In this section, Dr. Satchin Panda explains the adverse effects of disrupting our circadian rhythm, as shift workers often experience a high risk for metabolic disease, cardiovascular disease, heart disease, and cancer. He notes that anyone staying awake for two or more hours between 10pm and 5am and engaged in some form of work, whether it’s their job, watching TV, or on their mobile phone, is considered a shift worker. The majority of people experience circadian disruption at least a couple of times per week, making them shift workers. Dr. Panda also highlights that high school and college students are at risk because of remote learning, and women who become new mothers are signing up for shift work, as they have to wake up multiple times in the night to take care of their babies.
00:20:00
In this section, Dr. Satchin Panda discusses the importance of sleep in our daily lives and how it affects our decision-making abilities. He explains that sleep not only detoxifies the brain but also helps different parts of the brain to interact and communicate with clarity, which is crucial for taking information, processing it, and taking action. He highlights how a disrupted sleep pattern can lead to bad decision-making like unhealthy food choices, perpetuating more disruption in sleep, and leading to a cycle of bad habits. Dr. Panda emphasizes the need to understand the circadian rhythm to redesign our world and still maintain big physical, emotional, and intellectual performance while staying healthy.
00:25:00
In this section, Dr. Satchin Panda emphasizes the importance of lifestyle in health and highlights the impact of sleep on overall well-being. He notes the simplicity of getting enough sleep compared to investing in good food and exercise, but acknowledges the challenges of achieving it amidst distractions like Wi-Fi and mobile devices. As humans, we have the unique ability to control fire, which has allowed us to be active late into the night, sacrificing sleep. However, science has shown that teenagers benefit from delaying school start times to get more sleep. Though implementing these changes can be met with opposition, it is important to prioritize good sleep habits for better health.
00:30:00
In this section, Dr. Satchin Panda discusses a study done in two different schools, one in a relatively wealthy neighborhood and the other in a less wealthy one, to analyze the relationship between sleep and school start times. The study found that delaying the school start time by an hour led to students getting 34 extra minutes of sleep, improving their grades by 4.5%, reducing tardiness, and improving self-confidence. This ultimately led to California passing a law stating that all middle and high schools cannot start before 8:30 am. Dr. Panda also emphasizes the importance of private philanthropy in funding these research projects and how systematic research can prevent risking federal money on random ideas.
00:35:00
In this section, Dr. Panda discusses how waking up to an alarm clock consistently can disrupt our circadian rhythm and lead to sleep deprivation. To combat this, it’s important to listen to our body and give ourselves enough time to sleep without relying on an alarm clock. Dr. Satchin Panda also emphasizes the importance of small philanthropic grants and private donations in funding research and bringing new ideas to the forefront.
00:40:00
In this section, Dr. Satchin Panda discusses the importance of consistent sleep and the effect of alarm clocks on our biological clocks. People who get up early due to long commute hours or to meet work demands should be mindful that their bodies are not ready for food as the nightly hormone melatonin levels are still high, and the stomach and digestive system have not become ready to digest and process food. Also, strenuous exercises should be avoided in the morning if the body does not get adequate sleep. Panda explains that millions of people who wake up an hour early due to daylight saving time exhibit a spike in heart attack and stroke, indicating that waking up to an alarm can initiate a lot of stress on the body, which should be mitigated. Therefore, following a pre-sleep routine and sleeping early could help reduce stress from alarm clocks and improve metabolic health while reducing the risk of chronic illness.
00:45:00
In this section, Dr. Satchin Panda discusses the importance of sleep for overall health, particularly in young adults and children. He notes that sleep disruption begins in middle and high school when kids face pressure from peers and academics, leading to reduced sleep. This affects mental health and can cause anxiety, depression, and bipolar disorder, which has become a pandemic. Sleep debt accumulates when an individual sleeps less than the recommended seven to eight hours, and the body keeps track of lost sleep. Overconsumption of caffeine can also make us forget how much debt we have accumulated. Therefore, understanding and prioritizing sleep are critical for longevity and overall health as we age.
00:50:00
In this section, Dr. Satchin Panda discusses his personal experiment with caffeine intake and sleep deprivation, which led him to realize that he needs to sleep between 7 to 8 hours per night. He shares that people can do personal experiments, such as changing the timing, quality, or quantity of food, exercise, or sleep, to find out what their body needs. Additionally, he talks about the effects of sleep deprivation on fruit flies and mice, highlighting the link between sleep deprivation and the acceleration of neurodegenerative diseases like dementia. Furthermore, he mentions how the timing of food intake may also play a role in the development of such diseases.
00:55:00
In this section, Dr. Satchin Panda discusses the impact of time-restricted feeding (TRF) on mice and humans, particularly their sleep quality and brain health. According to a study done on mice with Huntington’s disease, eight hours of TRF improved their sleep quality which was surprising even for the researcher conducting the study. Additionally, the study conducted on humans found that TRF could improve brain health and sleep quality even for healthy individuals. The study found that after 18 weeks of TRF, which entailed eating for only ten hours and fasting for 14, the participants experienced a modest weight loss of 3.5%, and after a year, the participants still maintained their weight loss. Furthermore, they claimed that by following the TRF habit, they felt more energetic in the morning and worked at a higher performance level throughout the day.
01:00:00
In this section, Dr. Satchin Panda discusses the differences between studying mice and humans, specifically in regards to time-restricted eating. While mice do not have the free will to choose how much food they eat, their habits can still positively impact their health. In human studies, many participants report feeling a “food hangover” if they eat late at night and their body revolts when they do not engage in time-restricted eating. However, measuring the impact of sleep on time-restricted eating presents a challenge as it requires objective measurements of sleep, exercise, and food that are difficult even in mice, let alone humans. Finally, Dr. Panda notes that there is still room for research regarding the effects of aging on time-restricted eating.
01:05:00
In this section, the speaker discusses the challenges of studying aging in mice, which are often used as models for humans in biomedical research. He explains how older mice that are healthy and disease-free are much more expensive to obtain than younger mice, and highlights the lack of investment in studying the aging process itself. Age itself is the biggest risk factor for many diseases, yet we still don’t fully understand why it happens. Additionally, the degradation of sleep quality and circadian rhythms in older age can put us into a vicious cycle that further exacerbates health issues. The speaker characterizes our journey through life as passing through different “modes”, where we are essentially on self-driving mode as children, on cruise control through adulthood, but on manual drive mode in older age where we need to pay closer attention to our health and wellbeing.
01:10:00
In this section, Dr. Satchin Panda discusses the importance of sleep for overall health and longevity. Sleep deprivation can increase the risk of various health issues, including cancer and poor cognitive function. While it can be challenging to develop healthy sleep habits, it’s crucial to prioritize sleep by keeping a consistent bedtime, resisting the urge to use a phone before sleep, and investing in tools like cooling pads to regulate body temperature. Additionally, creating a culture of health involves sharing information about the negative consequences of poor sleep while also offering practical tips for increasing sleep quality and quantity.
01:15:00
In this section, Dr. Satchin Panda discusses the importance of maintaining a cool temperature in the bedroom to ensure quality sleep. He advises avoiding bright lights and food for two to three hours before bedtime, and paying attention to what may be causing you to wake up in the middle of the night. If you wake up for less than 15 minutes, it is nothing to worry about. However, if you cannot go back to sleep for an hour or more, it may be cause for concern. Dr. Panda also shares his personal hacks for falling back asleep, such as silent meditation and counting backwards from 500. Additionally, he suggests avoiding phone use during the middle of the night.
01:20:00
In this section, Dr. Satchin Panda discusses the importance of personalized Precision Health when it comes to sleep. He mentions that different people have trigger points that affect their sleep and that it’s crucial to figure out what works best for each individual. To aid in this process, Dr. Panda’s team created the MyCircadianClock app, where individuals can voluntarily share their lifestyle data—including sleep habits—with researchers. The app asks participants to rate the quality of their sleep and to identify the three main reasons for any sleep disruptions. With hundreds of thousands of people sharing their data, Dr. Panda’s team hopes to glean insights that will help people develop more personalized sleep strategies.
01:25:00
In this section, Dr. Satchin Panda and his guest discuss the impact of pets and partners on sleep. While pets can be comforting, they can also disrupt sleep and cause nightmares. It is recommended to have pets sleep outside the bedroom to improve the health of both the pet and the owner. In addition, partners who share a bed can have different temperature preferences or snoring issues that impact sleep quality. To address this, having separate duvet covers can help regulate temperature and reduce disturbance from tossing and turning. Finally, exercise is shown to improve sleep quality and people who exercise regularly report better sleep than those who don’t.
01:30:00
In this section, Dr. Satchin Panda discusses an experiment conducted at UCLA where researchers discovered that mice without a clock gene slept randomly, only waking up to eat for one or two hours, whereas mice with only a muscle clock were able to sleep and wake up regularly. This revelation has led Dr. Panda to conduct a new line of research in his lab, exploring the signals sent from muscle tissue in response to exercise and how they affect our gut microbiome, digestion, metabolic health, brain health, depression, anxiety, and more. By narrowing down the genes expressed in muscle tissue to a shortlist of 2-300 proteins and hormones, researchers can discover their effects on sleep and, in the future, perhaps develop a new type of medication, more specific to sleep than current medications like Ambien.
01:35:00
In this section, Dr. Satchin Panda discusses the relationship between exposure to outdoor light during the daytime and improved sleep at night. Research conducted in Japan showed that volunteers who received 5,000 Lux of outdoor light during the day had higher levels of melatonin at night, which improves sleep. Dr. Panda explains that even on cloudy days, outdoor light can provide enough stimulation to improve a person’s evening melatonin and make it easier for them to fall asleep. Additionally, light is known to be an effective antidepressant and lack of light is known to cause depression, as seen in Nordic countries during their long, dark winters.
01:40:00
In this section, Dr. Satchin Panda discusses the importance of getting enough light exposure. Unfortunately, there are not many smartwatches that can measure light, even though people believe they are getting enough light exposure. According to studies, more than 75% of participants don’t get enough light outdoor, with less than one hour of bright light exposure, while we should aim for at least one hour. Sunglasses can also reduce light exposure by 80 to 200 fold, and we mostly stay indoors or go from our kitchen to the garage and then drive. Dr. Panda advises us to stack behaviors and try to find ways to walk an hour a day as it can improve our metabolic health and sleep pressure.
01:45:00
In this section, Dr. Satchin Panda emphasizes the importance of light exposure, especially in the morning, to synchronize our internal clocks with outside time. He notes that a lot of people have been spending too much time indoors due to the pandemic and remote work, causing poor mental and physical health. Dr. Panda recommends spending a few minutes outside in the morning to get some fresh air and sunlight, as it has been proven to be the best antidepressant and improves our sleep quality. He also mentions that almost 80% of people will experience depression or low mood in their lifetime, making it crucial to prioritize light exposure as one of the factors to manage our overall health.
01:50:00
In this section, Dr. Satchin Panda discusses the benefits of outdoor exercise and the importance of social support systems. He emphasizes the optimal time for strenuous exercise and highlights the importance of understanding circadian biology for exercise timing. He recommends late afternoon exercise since our body is more ready at that time, joints are more flexible, lung capacity is higher, and heart pumps much better. Moreover, late afternoon exercise is more effective in reducing and normalizing blood pressure and blood sugar levels than morning exercise. Therefore, it is essential to understand circadian biology for exercise timing.
01:55:00
In this section, Dr. Satchin Panda discusses a study where individuals with Type 2 Diabetes wore continuous glucose monitors to determine the effects of exercise on their glucose levels. The study found that those who exercised in the afternoon had a significantly reduced 24-hour glucose level compared to those who exercised in the morning. When the pancreas produces insulin for the first half of the day, it’s much more efficient, producing less insulin for food consumed later in the day. Late afternoon or early evening exercise helps muscles absorb glucose with little to no help from insulin, making it ideal for individuals fighting pre-diabetes or Type 2 diabetes. It doesn’t have to be intense exercise, and even taking a brisk walk for 10 to 15 minutes before or after dinner can provide benefits. In general, any regular strength training, even two to three times a week, can help maintain muscle mass and provide overall health benefits.
02:00:00
In this section, Dr. Satchin Panda discusses the history of afternoon exercise and circadian rhythm, specifically how West Coast teams have an advantage when playing Monday night football on the East Coast due to peak performance times. He also shares how athletes plan their travel and practice schedules based on optimal performance times, and how it can make the difference between winning a gold medal or not. Additionally, Dr. Panda shares a tweet where he states that exercise is the best insurance against cancer, noting that exercise reduces the risk of many types of cancer, and he questions why muscle cells are immune to cancer, suggesting that it may be due to intrinsic factors or anti-cancer molecules.
02:05:00
In this section, Dr. Satchin Panda explains why muscle cells are resistant to cancer and how physical activity increases resilience against the disease. Muscle cells are the largest organ in the body and the biggest user of glucose, and yet they are not affected by muscle cancer. Through research, it may be possible to identify what protects muscle cells and understand what muscle cells produce when we exercise that reduces the risk of cancer. Furthermore, people who are going through cancer treatment, if they can exercise, can accelerate their prognosis, reduce adverse side effects of cancer drugs, and have better outcomes. Many cancer survivors also face other problems during cancer treatment.
02:10:00
In this section, the discussion revolves around the benefits of exercise and time restriction, particularly for cancer survivors. It is highlighted that almost 42% of people are likely to get at least one cancer diagnosis in their lifetime. The experts underline the significance of reducing the risk by exercising at least 30 minutes a day, even if it’s not on a daily basis. While there’s an increasing trend of people moving towards a Western diet, lifestyle, and a disrupted sleep cycle, cohesively, they all become a significant contributor to heart and brain-related ailments leading to a higher risk of cardiovascular diseases and type-2 diabetes. In this context, it is suggested to start a healthy lifestyle from an early age, focusing on the circadian rhythm that every cell in our body follows, particularly for pre-term babies.
02:15:00
In this section, Dr. Satchin Panda discusses a study where researchers discovered that pre-term babies in NICUs tended to spend up to 13 days less in the hospital when exposed to a simulated dim light and bright light cycle, which improved their growth and development. This simple light-dark cycle was done by partially covering the cribs with a blanket to allow for around 20 lux of light, which is equivalent to having about 20 candles in a row. This practice can be easily implemented and has already become a common standard of care in NICUs in Mexico City, making it possible to advance the long-term health of the babies, lower the incidence of complications, and reduce parental anxiety.
02:20:00
In this section, Dr. Satchin Panda discusses the challenges of sleep and care in ICUs, highlighting the lack of sleep patients typically receive, the constant light, and the frequent interruptions from beeping machines, among other things. He explains that all of these factors combined would meet the definition of criminal torture if done to a healthy person in a normal setting. One-third of patients who are admitted to the ICU develop delirium, and many patients express a desire to leave the ICU as soon as possible due to the lack of context, sense of time, and pain. By implementing circadian lifestyle changes in ICUs, such as changes in lighting and sleep schedules, it is possible to make a significant impact on patient health and outcomes, especially for those with sepsis and other serious conditions. Dr. Panda also advocates for the implementation of circadian lifestyle changes for post-ICU patients to improve their sleep and overall health outcomes.
02:25:00
In this section, Dr. Satchin Panda discusses the importance of light and how it affects our circadian rhythm. He notes that less than 5% of people in any organization have access to a window, which can be detrimental to their health. Glass is the best way to bring light indoors and it has become a load-bearing factor in new buildings, allowing for bigger windows. However, glass wasn’t initially popular because it is fragile, it leaks, and it’s harder to be Green certified. Dr. Panda also mentions that bringing a sense of time into a workplace is important for circadian rhythm and that the Academy of Neuroscience for Architecture has been established to develop architectural designs that can improve brain health. Overall, architecture can bring us back to our ancestral living by implementing changes that benefit our circadian rhythm and brain health.
02:30:00
In this section, Dr. Satchin Panda suggests that building codes should contain a provision for access to light, as light is critical to the circadian rhythm. He also emphasizes the significance of timing in medication, vaccination, and chemotherapy, discussing how circadian rhythm affects the response to treatment and the severity of resulting illness. For instance, studies show that vaccination in the morning is more effective in vaccination kicking in faster and with higher potency than the one given late in the afternoon. Those with regular and sufficient sleep cycle tend to respond better to chemotherapy and have a better prognosis if they have breast cancer. Overall, implementing such practices can significantly multiply the beneficial effects of healing and boost overall well-being.
02:35:00
In this section, Dr. Satchin Panda discusses the impact of sleep and eating habits on circadian rhythms and overall health. He highlights the importance of prioritizing low-cost or no-cost lifestyle changes that could benefit everyone, such as sleeping for seven and a half hours and implementing healthy eating and fasting cycles. Dr. Panda emphasizes that public policies can play a role in creating opportunities for health, particularly with regards to shift work schedules, which were designed for the convenience of employers rather than employees’ health needs. By prioritizing basic lifestyle changes that promote good health, society can work towards a future where chronic diseases and health inequalities are less prevalent.
02:40:00
In this section, Dr. Satchin Panda discusses shift work and how it affects people in different professions. Shift work affects more people than we think, as one in five Americans are shift workers. However, the standardization of their work hours is often overlooked. People in different professions have different shift schedules, and some may switch between day and night shifts frequently, making it challenging to maintain a healthy lifestyle. Dr. Panda explains that it is politically sensitive to determine which shift is more detrimental to the body, as it varies based on the person’s lifestyle and individual factors. Objective data is necessary to understand the effects of shift work, and further studies need to be conducted.
02:45:00
In this section, Dr. Satchin Panda discusses the health risks that firefighters face, such as heart disease, stroke, and cancer due to exposure to toxins and stressful situations. To combat these risks, Dr. Panda conducted a study asking if firefighters could adopt a 10-hour time-restricted eating schedule. The study was based on a 2012 study that found mice on a bad diet who ate within an 8-hour window were resistant to many diseases. The mice in the study consumed the same number of calories as the control mice who ate throughout the day. The 8-hour window also served as a good spot for convenience, as people typically work 9-10 hours a day. However, further studies have shown that 8, 9, or 10-hour eating windows in mice have similar health benefits, and people tend to drift towards a 10-hour window after several weeks.
02:50:00
In this section, Dr. Satchin Panda discusses the “Healthy Hero” study that aimed to explore the benefits and risks of time-restricted feeding on firefighters. The study, which involved 155 firefighters, was considered a high-risk project due to concerns about the firefighters’ energy levels, immune system, and overall health. However, the study found that time-restricted feeding did not have any adverse effects on the firefighters’ health, including those with pre-existing health conditions. The study also shed light on the stressful lives of firefighters and their limited ability to adopt healthy lifestyles due to their demanding work schedules.
02:55:00
In this section, Dr. Satchin Panda discusses a clinical trial conducted on firefighters to determine the effects of time-restricted eating on their health. Shift work increases the risk of disease, and less than one percent of clinical trials aim to improve the lives of shift workers. The study found that 10-hour time-restricted eating was feasible for firefighters and did not reduce the quality of their work. Additionally, those who did time-restricted eating had better sustained brain health and were better able to observe emotional stress at work, whereas the control group’s brain health deteriorated during the study. This is significant for firefighters who deal with constant stress while on the job.
03:00:00
the firefighters even started implementing healthier eating habits at home. In a study conducted on firefighters, it was found that when they self-selected a 10-hour eating window that started between eight and eleven in the morning, they ate a healthy breakfast and lunch and a little dinner around six o’clock. Surprisingly, they were more disciplined about their food while at work than at home. In addition, reducing alcohol intake and eating a Mediterranean diet led to a reduction in high blood pressure, high cholesterol, and inflammation. The study showed that following a healthy lifestyle can create a positive culture within a family or workplace.
03:05:00
In this section, Dr. Satchin Panda discusses a documentary project he started about firefighters and their circadian rhythms, which has inspired many people and won various awards. He also mentions that shift workers, such as firefighters, are carrying a considerable burden for society and need our support and care. He suggests that even for those in stress-filled and shift-based occupations, like doctors, nurses, and truck drivers, following time-restricted feeding can provide a sense of resilience. Dr. Panda offers two apps, the Research App and OnTime Health, to assist people in applying circadian rhythms to their normal schedules.
03:10:00
In this section, Dr. Satchin Panda discusses simple strategies that can improve your health and longevity. He suggests starting with a 10-hour feeding window and gradually decreasing it to 8 or 9 hours for some people. He recommends having a consistent breakfast time and avoiding changing it as it can cause metabolic jetlag. Dr. Panda also stresses the importance of getting sunlight for brain health and exercise for at least 30 minutes a day. Additionally, he advises avoiding light for 2 to 3 hours before bedtime and dimming the lights significantly to help with circadian biology.
03:15:00
In this section, Dr. Satchin Panda and Joe Rogan discuss the effects of light and blue light blockers on sleep. They suggest dimming lights throughout the home and using NightLight or manual red shift features on electronic devices to prepare for sleep. Dr. Panda recommends using blue light blockers to reduce exposure to blue light before bed. He notes that good blue light blockers block all blue light, making it difficult to use electronic devices, and that older people might benefit more from them than younger people. Dr. Panda personally uses blue light blockers and feels relaxed and sleepy once he puts them on, but he warns that they may cause some relationship issues, especially if one partner falls asleep first.
03:20:00
In this section, Dr. Satchin Panda explains the importance of tracking simple habits such as eating at the right time, getting enough sleep, and exposing oneself to morning light. By monitoring and making changes in these areas, people can understand how their habits influence their health. He recommends using technology such as on-time apps to help track these habits and identify what works best for each individual’s natural circadian rhythm. People can follow Dr. Panda on Twitter for updates on his latest research and consider donating to The Institute to support further studies. These donations can help analyze the blood samples collected from studies and isolate the impacts of specific lifestyle changes, which will help develop more personalized interventions.
03:25:00
In this section, Dr. Satchin Panda discusses how time-restricted eating can lead to a decrease in toxic chemicals called TMAO that are produced by the gut microbiome and sent to the blood and linked to different kinds of cancer. Although this is a new area of exploration, the study has shown that when people undergo time-restricted eating, TMAO levels tend to go down, suggesting that there is a link between gut microbiome and how chemicals are processed in the gut. This research can pave the way for further studies on this subject and potentially improve the medical field’s understanding of how chemicals in the gut affect our overall health and longevity.
Dr. Staci Whitman, a pediatric sleep and airway health specialist, emphasizes the importance of addressing sleep and breathing issues early in childhood to optimize growth and development and avoid chronic sleep deprivation that can lead to behavioral or hormonal problems. She discusses how chewing and mastication are essential for proper facial development and breathing and highlights the importance of a proper bite and how it affects breathing, sleep, and overall health.
Dr. Whitman also cautions against the potential harm of fluoride in water and the need for individuals to filter their water and avoid environmental toxins as much as possible. She discusses the correlation between oral health and overall health, specifically how periodontal disease and gum disease can impact fertility in both men and women. Finally, Dr. Whitman notes the possible causes of tooth decay in children, mentioning microbiome imbalances, nutrient deficiencies, and absorption issues.
Later in the video, Dr. Staci Whitman, DDS, discusses various tips for oral health and hygiene, including tongue scraping and flossing to prevent cavities and leaky gums. She advises against using antimicrobial rinses and recommends using clean and simple dental products. Dr. Whitman also addresses the impact of face masks on oral health and suggests lip taping for chronic mouth breathers. She also advocates for sustainable dental products and warns against bioplastics that release microplastics. Dr. Whitman plans to use social media platforms like Instagram and TikTok to provide education and resources on functional pediatric dentistry.
00:00:00
In this section, it is discussed that the initial idea of putting fluoride in drinking water came from a dentist in Colorado who observed that people in his community had fewer cavities. However, it is now known that fluoride can cause fluorosis, and more importantly, it has been defined as a neurotoxin, with over 70 studies showing that intake of too much fluoride during pregnancy and infancy can impact the IQ and neurodevelopment of children, especially in boys. It is also stated that fluoride works topically, not systemically, and only 3 percent of Europe currently fluoridates their water, with many European countries having removed it due to neurotoxicity concerns and medical ethical concerns regarding mass medicating people without their consent.
00:05:00
In this section, Dr. Staci Whitman explains how her journey to becoming a pediatric sleep and airway health specialist is rooted in her passion for preventing chronic health issues through early intervention. She estimates that up to 90 percent of children have some dysregulated breathing, sleep imbalance, sleep hygiene issue, or breathing dysfunction, and that it’s very rare for her to see a child without any abnormalities. Whitman highlights the importance of addressing these issues early in childhood to optimize growth and development and avoid chronic sleep deprivation that can lead to behavioral or hormonal problems. From an evolutionary standpoint, she discusses how chewing and mastication are essential for proper facial development and breathing, and how a lack of chewing due to ultra-processed diets and macronutrientally deficient diets may contribute to smaller airways, smaller mouths, and the associated health problems that come with it.
00:10:00
In this section, Dr. Staci Whitman emphasizes the importance of a proper bite and how it affects breathing, sleep, and overall health. She suggests that many people, including children, suffer from breathing and airway issues, which can lead to behavioral and growth problems. Dr. Whitman suggests that tongue position and chewing crunchy food can help shape and expand the jawbone to accommodate all teeth. She also highlights research studies and assessments to help diagnose if a child has a structural issue, such as mouth breathing or teeth crowding, that requires orthodontic intervention.
00:15:00
In this section, Dr. Staci Whitman emphasizes the importance of correcting sleep issues by focusing on root cause resolution. Breathing properly is vital to optimal health because of the large number of times we breathe and swallow each day. Breathing issues can cause behavioral problems leading to food addictions and more. Oxygen is the most critical nutrient, and sleep issues, especially in children, can lead to several chronic diseases. Dr. Whitman recommends educating ourselves about airway and sleep health, even if good providers are hard to find. She also addresses the issue of people who cannot breathe through their nose and suggests lip taping as a way to avoid mouth breathing and downstream chronic diseases.
00:20:00
In this section, Dr. Staci Whitman emphasizes the importance of sleep quality and breathing, stating that any amount of snoring is abnormal and a sign of airway obstruction. She suggests going for a consultation to determine available options for correction. She explains that waking up in the middle of the night to urinate may not necessarily be normal, and hormones could be a factor. Parents are advised to observe their children’s sleeping patterns as well, as sleep disturbances can cause behavioral issues during the day, such as hyperactivity and focus issues. Dysregulated breathing, including mouth breathing, could impact neurochemistry and cause an agitated state throughout the day.
00:25:00
In this section, Dr. Staci Whitman discusses the potential harm of fluoride in water and how it was initially put in the water without much safety data. Although fluoride was initially added to the water to reduce cavities, more data has emerged that shows fluoride having some neurotoxicity effects and defined as a neurotoxin. Over 70 studies show that fluoride in early childhood and during pregnancy can impact the IQ of children and their neurodevelopment. Many European countries have removed fluoride from their water, and there is a federal lawsuit in San Francisco regarding fluoride’s impact on IQ and neurodevelopmental issues. Dr. Whitman believes that we should take a pause and look at the data surrounding fluoride’s impact on our health.
00:30:00
In this section, Dr. Staci Whitman, a dentist, explains why she is not a fan of water fluoridation. She believes that the root cause of cavities is not the lack of fluoride but the food people eat and how they breathe. Dr. Whitman recommends using hydroxyapatite, which is in toothpaste and enamel and is safe to swallow because there is no Poison Control label on it. She is not worried about neurotoxicity in children due to nanohydroxyapotype particles, but she thinks that people have gone “fluoride crazy” through drinking water, pharmaceuticals, and processed foods. Dr. Whitman cautions that children can get too much fluoride by swallowing toothpaste and that cavities are still the number one chronic disease globally, even with water fluoridation. She notes that some dental professionals still use fluoride in their practice, but their clients are still getting cavities.
00:35:00
In this section, Dr. Staci Whitman discusses her past pro-fluoride stance and how dentists often rely on the information taught to them in dental school without critically examining the research. She emphasizes the importance of being open-minded and constantly reevaluating science, as new research often conflicts with previously-held beliefs. Furthermore, she points out that the toxicological model is changing, and that the synergistic and non-linear effects of different toxins must be taken into account. Dr. Whitman emphasizes that individuals are bio-individual, and that toxins can accumulate differently in different people. Therefore, she suggests that individuals filter their water and try to avoid environmental toxins as much as possible.
00:40:00
In this section, Dr. Staci Whitman, DDS discusses how mouth breathing can negatively affect the oral and gut microbiome. When breathing through the mouth, the pH level in the mouth becomes more acidic, which creates a perfect environment for harmful anaerobic bacteria to thrive. This drying out of the mouth leads to an increased risk of cavities, and swallowing that bacteria actually seeds the gut microbiome. This microbiome is currently the subject of much research that suggests it impacts systemic health such as autoimmune disorders and Alzheimer’s. Oral health is a gateway to the body, so issues with malnutrition, hydration, and deficiencies can all be visible in patients’ mouths. Additionally, Dr. Whitman highlights the scary finding that bad bacteria from the mouth can release exotoxins and travel along the nervous and blood-brain barriers, leading to diseases like Alzheimer’s.
00:45:00
In this section, Dr. Staci Whitman, DDS discusses the correlation between oral health and overall health, specifically how periodontal disease and gum disease can impact fertility in both men and women. Periodontal disease can cause chronic inflammation, affecting hormone release in women and reducing sperm motility in men. However, regular dental cleanings and treating gum disease can increase blood sugar stability and reduce inflammation. Dr. Whitman also emphasizes the importance of oral microbiome testing and creating personalized treatment plans. Finally, she mentions the potential risk of exchanging pathogenic bacteria through kissing and sharing utensils, highlighting the significance of maintaining good oral hygiene.
00:50:00
In this section, Dr. Staci Whitman, a dentist, explains that the oral microbiome constantly changes as a result of various factors such as eating, drinking, kissing and even getting braces or fillings. The presence of spirochetes, a type of bacteria that antibiotics are usually required to treat, may be the reason some patients suffer from chronic infections. While technologies like ozone are used in dentistry to help with periodontal disease, gum disease, and cavities, it cannot deal with virulent bacteria buried deep within tissue. Dr. Whitman notes the importance of testing, and progressive dentists are resorting to oral microbiome, blood sugar, vitamin D, oat, organic acid, micronutrient, and GI mapping tests to offer more in-depth analysis of oral health for patients. She also advises that the frequency of teeth cleaning depends on individual needs, and a twice-a-year cleaning may not be suitable for everyone. Furthermore, those with gum or periodontal disease should go in for cleaning more frequently until the disease stabilizes, and those with optimal gum and dental health can space out their visits to once a year. Drinking kombucha is not harmful, but its sugar content and acidic nature demand that it be consumed in moderation, preferably with a straw and in a single sitting.
00:55:00
In this section, Dr. Staci Whitman, DDS discusses the possible causes of tooth decay in children, including microbiome imbalances, absorption issues, and nutrient deficiencies like vitamin D, magnesium, and K2. She mentions how nutrient deficiencies might come from maternal gut health and how parents can be blamed for the development of under mineralized teeth even if they correctly practice oral hygiene and give their children nutrient-rich food. Furthermore, Dr. Whitman believes that candida is a prominent issue linked to cavities but suggests that baking soda rinse can help counteract its effects. She notes that she has not seen a correlation between vegan/vegetarian diets and under mineralized teeth, but her observation revealed a high prevalence of such cases in children with vegan moms or vegan/vegetarian diets. She encourages pregnant women to consider adding animal products to their diets for dental development in their children.
01:00:00
In this section, Dr. Staci Whitman discusses the benefits of tongue scraping, including removing bacteria and improving how one tastes food. She also emphasizes the importance of flossing, as cavities often develop between teeth, and it can prevent leaky gums that allow bacteria to enter our bodies. She discourages extreme brushing and flossing and recommends using clean products with few ingredients to support our microbiomes and overall health. Dr. Whitman warns against the use of antimicrobial rinses, such as Listerine, which can damage our oral microbiomes and affect our cardiovascular health.
01:05:00
In this section, Dr. Staci Whitman discusses the effects of wearing face masks on oral health, stating that it could exacerbate underlying issues such as cavities if one is a chronic mouth breather. She suggests testing if you can breathe through your nose comfortably and trying lip taping if needed. Dr. Whitman also discusses the benefits of bentonite clay in remineralization and cleansing teeth and warns about being careful with charcoal as it could be overly abrasive. She also mentions her sustainable and compostable dental floss, Happy Floss, which is made with Biosilk and breaks down within six months in a compost bin.
01:10:00
In this section, Dr. Staci Whitman, DDS discusses the difficulty in finding sustainable alternatives to plastic in dental products, such as bioplastics which break down faster and release microplastics into the environment. She uses floss as an example of single-use plastic that can pose a problem over time, especially for people who use it more than once per day. She also mentions that water flossers are not a perfect solution either, as they end up in landfills and have batteries. Dr. Whitman believes that the industry should be moving towards products that break down into organic matter. She also mentions that she is using Instagram and TikTok to connect with people and offer more education and resources regarding functional pediatric dentistry.
