Description
“A complete program to recalibrate your day/night activities, optimize sleep, lose weight, learn/work, and exercise.”—Valter Longo, PhD, internationally bestselling author of The Longevity Diet
Most people typically wake up, get hungry for meals, and doze off in bed around the same time every day. But if you’ve ever experienced jet lag or pulled an all-nighter, you know that this schedule can easily be thrown off kilter. For some people, that imbalance—difficulty sleeping at night, hunger at odd times, or sudden fatigue at noon—is a constant. Dr. Satchin Panda, one of the leading researchers on circadian rhythms, has a plan to reset your body clock.
Beginning with an in-depth explanation of the circadian clock—why it’s important, how it works, and how to know it isn’t working—The Circadian Code outlines lifestyle changes to make to get back on track. It’s a concrete plan to enhance weight loss, improve sleep, optimize exercise, and manage technology so that it doesn’t interfere with your body’s natural rhythm. Dr. Panda’s life-changing methods show you the keys to avoiding and alleviating chronic ailments like diabetes, cancer, and dementia, as well as digestive conditions like acid reflux, heartburn, and irritable bowel disease.
In short, knowing your circadian code might just be the secret to turning back the clock and slowing down the aging process.
Read more
B.Linner –
Great read! We should be taught this in school this book will truly change you if you follow the advice. I hope you do! It’s worth it. I’m down 40lbs after applying all I can from this.
Felipe C Oliveira –
This book is fantastic, since I read it, I started to do the “tasks” and enhanced a lot my sleep and other factors in my life.
Heather Witzig –
If you’re curious how to improve your health with free things like sunlight, meal timing, etc., read this book. I’ve started implementing a lot of it and it’s seriously improved my health and overall well-being within a matter of months.
Dario Shehadeh –
Buen libro, de los primeros en ahblar de ritmos circadianos en clave cientfica . ahora hay otros en español
Mathias –
I did not know that pandas can get PhD, but also I did not know they could write books, it was an enjoyable surprise. Also, there is a slight inconsistency, as the panda is described as Indian, although pandas all over the world belong to the Chinese government and are therefore Chinese – this has no impact on the teachings of this book. So, this books recommends having a well rythmed day, and restricting bamboo intakes to a short period of the day, which length might depend on many factors clearly explained in the book. I did not read it further than the first half, as the “Indian” panda had already explained everything I wanted to learn from the book. It is clearly written, and goes rather straight to the bamboo’s point.
Darlene Rosen Dallas –
Having had PCOS all my life I am currently in the stages of pre-menopause. The only time I felt like a normal human being, and never knew that this was the norm was when I was pregnant. Even though people say: oh my hormones were crazy when I was pregnant. Well, they were wonderful for me.
PCOS hormones have made me a bit mental most of my life. I didn’t know what I had until I was 31 years old. I changed a gynecologist, and I told her how inconsistent my cycles were, and she said: oh, I bet you have PCOS. That is exactly what it was. I was able to have one child and had two miscarriages after her. I am saying all this because after only one week of following the circadian code in a 10 hour TRE and 8 hour one day I feel normal. There are no cravings. I am exercising 30 minutes a day via an elliptical. I also stretch daily. I am just loving the circadian life. I’ve read this book a couple times before, but for some reason every word is resonating, and I believe I am ready for this. Very grateful that I reread the book/listen to the book in one week I am down 3 pounds. I go to bed between 10 and 10:30 PM wake up between 630 and 7 AM. I eat between 8 AM and 6 PM. I do need to lose weight so I am going to give the 8 hour TRE a go. Wishing you the best.
Gramma jo –
Convincing, well written and covers every aspect of time restricted eating. Worth keeping and reading repeatedly. I am practising 16/8 schedule of eating because of the book and have started losing weight without stress. Most important I feel clean healthy and when hunger thoughts try to tempt me in breaking the schedule I tell myself the body is doing housekeeping during the fasting period. The author discusses rhythms not only for eating but exercise, there is an awesome chapter on sleep . His recommendation of opening one’s eyes to daylight, restricting white light at night and other such priceless gems abound. Each one is true, it works and I bless the good doctor for this brilliant work and making it accessible to people like me who have struggled with health and pain issues. I have bought both the Kindle version and hard copy so I can reference any topic wherever I am. Please do buy. It will change your life
Mark Semon –
This is an wonderful book. The author not only writes from his first hand research and experience, but he also includes an incredible amount of research from other people which is very clearly organized, clearly well organized, and clearly presented. Everything is very well documented and it’s great to finally find a weight loss guide, and a guide to overall good health, that is not just another person’s opinion.
I am super-impressed with this book. It is encyclopedic in it’s presentation of all the facts that support the intermittent fasting outlook and method. It would have taken me years to discover them on my own much less to understand them all and synthesize them.
I was going to try intermittent fasting on my own but a friend said I should read this book. I’m so glad I did. It has made a huge difference in my life. I’ve slowly and steadily lost about 20 lbs and I’m feeling much better. I’ve also let go of a lot of the guilt, suffering and unhappiness that I carried along with the extra weight.
Laura Pelletier –
It’s great to learn from a scientist who is one of the people making the discoveries. He’s not trying to sell a product. He’s just sharing what he has discovered so we can improve our health and life. No crazy diets, no push to buy a product. I’ve read it twice and shared it with friends. I’ve implemented a number of the recommendations and I can say I’ve experienced some immediate improvements. It is definitely worth the time to read.
Xisca –
This is a great book, and i highly recommend for anyone serious about their health. It contains so much information as respects taking your health into your own hands. We would all be much better off and healthier if Western medical schools taught about the importance of our Circadian Code.
The only reason I didn’t give this wonderful book five stars is because i really wish the index in the back of the book was more comprehensive. For instance, I really thought I read Dr. Panda saying that HDL cholestrol has adverse effects, is not good for us, yet I cannot now find this. This has been the case with trying to locate other topics about which I reach in the book.
I have so many questions I’d like to ask Dr. Panda after reading this book! Highly recommended.
Ami –
“The Circadian Code” is a must read for everyone as it teaches very simple habits we should incorporate into our daily routine from childhood to old age to stay healthy and reverse diseases.
The introduction cleverly sucks you in with Dr. Panda’s own story of how he got interested in the field. It is interesting to read how simple curiosity in everyday life from his days in the farm and in long winter nights in Manitoba made him wander into the field of circadian rhythm. With his personal story in a few introductory pages he nicely leads you to the wisdom of circadian rhythms.
Once you start, it is hard to put the book down. I must admit, I woke up late into the night and might have broken my circadian rhythms while reading the book. The chapters are well organized and they run in good pace. He explains the complicated science with simple analogy that makes sense and are convincing. He peppers each chapter with epidemiological data showing a clear link between circadian disruption and disease, clinical studies and then at the end he gives you the right solution that can be easily implemented in everyone’s life. This thread runs through all of his chapters.
I had no idea that the simple timing of our everyday activity, sleep and eating has such enormous impact on health. After reading the book, one feels empowered that doing simple things to strengthen your circadian clock can give you the key to healthy long disease-free life. Even if you fall sick, I had no idea that when we take medications can cure or crush you. I wish he had given more information on when to take which medications for best benefits. But, I guess not much research is done in this field.
Most health and wellness books first scare the hell out of the readers about what they are doing wrong and then offer one solution that can fix all. Instead, this book lays out how our current lifestyle is against what we are built for and it does not promise a single solution for all diseases. Rather it has nice strategies for managing light, managing sleep, managing diet, optimizing activity and managing timing of everything you do on a daily basis. Anyone can adopt one or more these strategies and see substantial improvements in health and reversal of diseases.
After reading the book, we have adopted several things from the book in our family. I have also highly recommended the book to all my relatives and friends. Following some of the advice in this book not only helped everyone in my family including my teenage sons improve their wellbeing, it also brought the family together. When you try to optimize your circadian code, everyone’s codes come together and the whole family get to spend more time together. Among my family, friends and relatives we are finding substantial improvement in mood, losing weight, reduced heart burn, better sleep, better blood pressure control, much improved blood sugar, less bowel disease and increase in energy level during the day.
What I like the most about this book is, unlike many other diet or wellness books, it costs nothing to adopt a circadian optimized life. The only thing one has to spend is to buy this book. Worth every penny and you may not have to read another health book for years.