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

“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 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.

Excellent book for information on the circadium rhythms of the bodies organs, brain, and how this effects how we digest foods, insulin spikes, hormonal weight gains and quality of sleep. As others pointed out the strength of this book was all in regards to Dr. Panda's timing research and how this directly impacts how much food effects us biochemically, and the downstream effects in regards to mood/energy/sleep. I'm glad he went into some detail for TRE, or what used to be known as Intermittant fasting. The bottom line of this book is that basically everyone should be not eating for a period of 12hrs (minimum) per day--and not eating means not drinking any calories either! He also sells the longevity benefits which they are still researching in regards to humans, although in mice it looks amazing. But we do know that you need extended periods of non-eating to improve insulin sensitivity (most all of us need this) and autophagy. Bottom line we don't want to be in a an anabolic/growth phase all the time--and eating calories for the majority of our waking day has massive longterm health issues. Most of us American's are on some form of the type2 diabetes diet, or bare minimum pre-diabetes--and high levels of Insulin/IGF-1 all the time leads to a myriad of chronic inflammatory conditions, higher cancer rates, heart disease etc. My only real knock against this book is his dietary advice is mediocre at best. He should have just pointed out that high glyecemic index carbs are bad news, but even his loved Oatmeal he eats daily isn't really that great--although I suppose it can feel like a great meal compared to most of the trash people eat. Overall, I don't think many people are going to want to go with the 16-8 plan, but the 12-12 plan is easily doable, and the 10-14 plan is also doable with many more longterm health benefits related to autophagy. Maybe people will think twice about eating cookies late at night if books like this help them realize their pancreas is in shutdown/slow mode and they are setting themselves up for poor quality sleep, and insulin related health problems, or just plain old inflammation--adding to the aches and pains or worse that many of us non-spring chickens deal with.

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.

I saw a sleep doctor who had me spend the night in lab hooked up to electrodes, and then analyzed my sleep. Unfortunately, I have sleep issues—specifically, I wake frequently throughout the night. My doctor said that my issues aren’t severe enough for medication. Instead, he recommended that I read what he described as the best book ever written on how to get a better night’s sleep: The Circadian Code. In it, Dr. Satchin Panda teaches that for a better life, we must follow our body’s circadian rhythm. To do that, we follow four principles. First, only eat during an eight-hour window (so, fast for 16 hours) each day. Second, get proper exercise. Third, get plenty of light when the sun comes up, preferably outdoors, and turn off the lights, including all devices, a few hours before bed. Fourth, maximize sleep hygiene, such as going to bed and getting up at the same time each day. I didn’t spoil this book for you. Those are the basic principles. But the details matter and will likely improve lots of aspects of your life. For me, I’m sleeping better, stronger in my workouts, and generally have more energy. I highly recommend this life-changing book.

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.

Great info on our bodies patterns of activity to be active and resting/ cleansing and repairing.

If you love reading about the science behind things and all the statistics that go with it, then you may truly enjoy reading the book. It all makes sense, but putting it into practice may be problematic. The one thing I am implementing is not eating after 7-7:30 pm (the time would be different for someone else.) Per the science, you should eat only within a 12 hour period. Since I eat breakfast at 6:30 that would mean I would need to be completely done eating ANYthing by 6:30 pm - but that is just not very feasible for me and my schedule.

Es un gran libro, con explicaciones claras y precisas sobre las implicaciones de llevar un horario de comida y de sueño equilibrados. Abre la puerta a un estilo de vida simple con grandes beneficios. Me encantó.

very informative and easy language 👌

I never realised how much certain habits can affect your sleep which is the basis for good health. I learnt so much from this book which I found easy to read. I would highly recommend this book.

an interesting read with many insights on how the body clock works. Lots of things to try and personally assess the outcomes. Most of the claims have been researched but not so sure on the methods of research. This book will open your eyes on how and when to undertake certain tasks during the day/ night.

Livro perfeito para quem busca entender melhor sobre o ciclo circadiano, seus mecanismos, e os benefícios de aderir a práticas que contribuam para que nosso corpo funcione no ritmo para o qual foi desenvolvido ao longo da evolução da espécie.