The BluePrint with Dr. Erik KoremThe BluePrint with Dr. Erik Korem

6 Simple Steps for Total Well-Being With Dr. Satchin Panda

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Dr. Satchin Panda, world-renowned author, speaker, and leading expert in circadian rhythm breaks down the six daily habits we can do to optimize our well-being. This is the final episode in a 4-part series on circadian biology, and the impact of time-restricted feeding on physical and mental health, and longevity.

Follow Dr. Panda on Twitter

Learn more about the Salk Institute & Dr. Panda’s research

Dr Panda's work has inspired the Ontime Health app and community. Here members learn and develop healthy habits around the pillars of circadian health; fasting, sleep, exercise and light.

Learn more and join the community at :

Instagram: @getontimehealth

Sign up for Erik’s weekly newsletter - Adaptation

Join the AIM7 Beta Community

Episode 4 Quotable moments:

53:10 “Your day starts at the time you went to bed on the previous night. So that means try to go to bed at a consistent time because restorative sleep will improve your brain function by repairing, resetting, and rejuvenating.”

54:11 “Have your breakfast at a consistent time. Because when you change that breakfast time by a couple of hours from one day to another, it's almost like giving your clock a jet lag.”

55:43 “If you’re a professional athlete, then late afternoon exercise is much better to improve your performance, and achieve your peak performance because that's the time when your body is already warmed up.”

57:03 “If you can be outdoors for 30 to 60 minutes, that's the best antidepressant. So you can reduce your depression, and increase intellectual performance.”



The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.  

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High Performance pioneer. He introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.  

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.


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The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their famil 
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