Dan Pardi is a Ph.D candidate that researches sleep neurobiology at Stanford and University of Leiden. He is also co-founder of Dan’s Plan, an online wellness and technology company. In this podcast Rhonda and Dan discuss what the determinants of good sleep are including duration, timing and intensity, the major causes of less sleep in our society, the consequences of sleep loss including decreased purging of toxic substances from the brain, damage to neurons that signal to the brain to stay awake (and how this leads to that feeling that you need coffee in the morning), increased incidence of chronic diseases such as cancer and type 2 diabetes, cognitive and behavioral impairments, the impact on eating behaviors and weight gain. We also discuss what the optimal amount of sleep is, the importance of sleep timing, and keeping the same schedule as well as other ways to improve sleep. EPISODE LINKS: Show notes and transcript: https://www.foundmyfitness.com/episodes/dan-pardi?utm_source=youtube&utm_medium=youtube&utm_campaign=pardi_interview Dan Pardi on Twitter: https://twitter.com/humanos_me Dan Pardi's Website: http://humanos.me/ PODCAST INFO: Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=pardi_interview Apple Podcasts: https://podcasts.apple.com/us/podcast/foundmyfitness/id818198322?i=1000532219706 Spotify: https://open.spotify.com/episode/5fJkG1nqiUUWkoGLammtNE?si=H0xewVCnSSa7jkxPE8o-Mg&nd=1 Full interview playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KzgkQbe2Thh35VU-HCiId_s Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi Chapters 00:00:00 - Introduction 00:01:36 - Circadian rhythm 00:04:32 - Cancer 00:10:01 - Brain health 00:14:18 - Diabetes and obesity 00:21:05 - Learning 00:27:27 - Light 00:31:18 - Stress and anxiety 00:34:25 - Exercise 00:38:48 - Good sleep habits 00:52:00 - Nutrition 00:56:16 - Dan's Plan SCIENCE OF HEALTHSPAN EMAIL NEWSLETTER: Receive emailed episode notifications and regular updates on the emerging science of healthspan. https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=pardi_interview SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=pardi_interview Thank you for watching! SOCIALS: https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness PODCAST: Apple Podcasts: https://podcasts.apple.com/us/podcast/foundmyfitness/id818198322 Spotify: https://open.spotify.com/show/5QjpaU0o1Q2MkVZwwG3y7d #Sleeploss #daylightanchoring #brainhealth