EP. 086

Greg Potter – 086


Greg Potter is a health and performance consultant. He also works as Chief Scientific Officer for a digital health startup and is an international public speaker and science writer. Greg’s PhD work at the University of Leeds on sleep, diet, and metabolic health was featured by the likes of the BBC World Service, the Washington Post, and Reuters. Greg has a BSc and an MSc in Exercise Physiology from Loughborough University, where he coached a sprinter to four gold medals at the European Championships. Greg has also worked with groups such as The United States Naval Special Warfare Command on health and performance optimisation.

Show Notes:

Websites and Social Media Links

Twitter – @GDMPotter

Instagram – gdmpotter

Podcast Mentioned:

ATSW – Episode 210: Greg Potter – Circadian Rhythm masterclass

OPEX Podcast #059 – Dr. Amy Bender PhD & Sleep Researcher


Videos Mentioned:

Nourish Vermont 2016 // Dr. Jack Kruse: How to Bio-Hack Your Zip Code for Optimal Health

Research and Articles Mentioned:

Sleep Strategies for Strength, Speed, and Size

Restricted feeding uncouples circadian oscillators in peripheral tissues from the central pacemaker in the suprachiasmatic nucleus

Circadian disruption: What do we actually mean?

High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women

Afternoon exercise is more efficacious than morning exercise at improving blood glucose levels in individuals with type 2 diabetes: a randomised crossover trial

Mice under Caloric Restriction Self-Impose a Temporal Restriction of Food Intake as Revealed by an Automated Feeder System

The Effects of Time Restricted Feeding on Overweight, Older Adults: A Pilot Study

Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes

Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans

Glycemic control is impaired in the evening in prediabetes through multiple diurnal rhythms

Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans

Reduction in Glycated Hemoglobin and Daily Insulin Dose Alongside Circadian Clock Upregulation in Patients With Type 2 Diabetes Consuming a Three-Meal Diet: A Randomized Clinical Trial

Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes

Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels

An Orderly Way to Better Blood Sugar Regulation

People and Resources mentioned:

Dan Pardi


Loughborough University 

University of Leeds

Jack Kruse

Amy Bender


0:00 – 3:10 – Robbie intro’s the show and asks Greg about his background

3:11 – 4:48 – Robbie asks Greg what is health?

4:49 – 16:30 – Robbie asks Greg to discuss all things circadian biology and chrononutrition

16:31 – 18:50 -Robbie asks Greg does melatonin impact insulin production and secretion?

18:50 – 27:14 – Robbie asks Greg about a.m. sunlight’s influence on melatonin onset and release

27:15 – 46:58 – Greg goes deep into chrononutrition

46:59 – 1:08:54 – Robbie asks Greg what strategies can people utilise to improve their circadian regulation via meal timing

1:08:55 – 1:13:23 – Robbie ask Greg is caloric content or meal size more important for circadian regulation?

1:13:24 – 1:16:09 – Robbie asks Greg where people can find out more about him and his work?

1:16:10 – 1:18:22 – Robbie wraps up the show!