The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight

I give this book 5 stars even though there are some weak sections in it, because it is a significant contribution to the field of Circadian Rhythm research, explained for lay people. Although the weight loss chapter probably is getting the most press, his information on developing an optimal sleep cycle is really significant and useful, as well as really valuable chapters on exercise/movement and rest cycles, and learning/studying cycles. We are just beginning to scratch the surface of understanding the importance of Circadian Rhythms in developing optimal health and well being. I would say the weakest section of the book is his dietary recommendations - it would have been better if he had a nutritionist write that chapter, because, although he is pretty conventional in recommending vegetables, fruits, whole grains and lean proteins, he just skips over dairy, other than mentioning that he adds some cottage cheese to his breakfast. The dietary recommendations seem to be the foods Dr. Panda likes. I still think this is a useful book to read and to refer to in its overall assessment of Circadian Rhythms and how they affect our health.

I am excited to try the lifestyle changes detailed in this book. Dr. Panda clearly explains what the circadian clock is and how to make minor adjustments to the 3 core rhythms: sleep, when you eat, and when you exercise. He explains in simple terms how our bodies are designed to work, and how following our natural circadian code will help us achieve optimal health and wellbeing throughout our lives. He backs up his claims with vast amounts of research.I have signed up for a 14-week research study using his app, mycircadianclock.org. This app will help me track my eating, drinking, sleeping, and exercise schedule, and will provide useful data for future research. So far, it has been easy to use. I take a picture of what I eat or drink and log sleep time and exercise time. I'm confident this will help me to lose weight, and feel better mentally and physically. I am hoping my family and friends will read and follow The Circadian Code as well.

I am 66 years old and tired of getting a ton of exercise and still needing to watch my weight. I often say I have lost 100 lbs--the same 2 lbs fifty times. The amount of food I eat seems like less than what a weight loss diet looks like. I read about THe Circadian Code on Happy Healthy Librarian's Facebook page and was intrigued. Could the secret be WHEN I eat and not WHAT? Seems that is the case. Laid out expertly by the author, TRE (Time Restricted Eating) has resulted in my losing 2 lbs in a month. That for me is remarkable. I can eat fun things just so it's during the day, and still not only not gain weight but actually lose those pesky pounts. I am incredulous, really.

“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.

This is a tremendously important book. I have been doing all of my eating in an 8-9 hour time period for the past several months and never feel hungry. While I had been familiar with Dr. Panda's work I never fully realized all of the implications that the circadian code had on overall health. To me, the chapter on how light from the computer screens, the tv and led lighting effects us was something that I had not been familiar with before but I had experienced the effects of dry eyes and difficulty falling asleep. The book is full of simple suggestions as to how we can mitigate these problems. I've already purchased several copies of the work and given them as gifts. It's not only loaded with information it's also written in a very readable and engaging way for everyone. There is a tremendous amount of research by Satchin Panda as well as others used in writing this book. The appendix contains 16 pages of citations from peer reviewed journals written by scientists from all over the world. I urge everyone to read it.

Most of this stuff has been a feature of Traditional Chinese Medicine Wisdom for hundreds and hundred of years, organ peak function rhythms across a 24 hour period, living in a balance of yin/yang ...not too much excess applied to all things etc. Typical Western Medicine approach of trying to reinvent the wheel with new science based theories. Do yourself a favour...take up Tai Chi or Qi Gong, go and have a Tui-Na and chat with your TCM or 5 element practitioner for some solid none science based wholesome wisdom and advice...stimulate your Qi flow daily and you won’t need all this ‘stuff’.

So many insights and ideas to try. Plus the app allows application of the ideas in the book. The best part is - they work!!

Achei o livro sensacional. Ele explica e fundamenta várias acontecimentos do nosso corpo que são desregulados pela nossa rotina e orienta como readequar. Isso tudo com referências em artigos científicos. Muito legal. Abriu minha mente para várias coisas.

Excelente libro, si tan sólo pudieramos hacer consciencia de que tan alejados estamos de nuestros ritmos naturales haría una enorme diferencia, sobre todo en temas de salud.

Un’analisi rigorosa in termini scientifici, ma con un linguaggio chiaro e divulgativo. Per migliorare la nostra vita il "Quando" fare le cose dev’essere messo al primo posto. Speriamo presto nella sua traduzione italiana

Decent but light on details and a little extrapolation

Fantastic book, with lots of very useful and practical information that is explained in a way anyone can understand. Highly recommend and will be gifting a lot of copies in the future

Fantastic book.

Good book. Loads of information. Learned a lot about how the body clock works. Very interesting.

Great book, thanks for sharing these insights Satchin!

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