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The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight Hardcover – Illustrated, 1 January 1900
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Like most people, you probably wake up, get hungry for meals and doze off in bed around the same time every day. If you've ever experienced jet lag or pulled an all-nighter, you know that this schedule can easily be thrown off kilter. But for some people, that imbalance--difficulty sleeping at night, hunger at odd times, or sudden fatigue at noon--is a constant. If you're one of those people, 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 how to prevent and reverse ailments like diabetes, cancer, and dementia, as well as microbiome conditions like acid reflux, heartburn, and irritable bowel disease.
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---Dave Asprey, New York Times bestselling author of The Bulletproof Diet and Head Strong One of the essential factors to ensure longevity is to align your life with your body's circadian rhythms. The Circadian Code, written by one of the world's leading experts on circadian rhythms, offers a complete program to recalibrate your day/night activities, optimize sleep, lose weight, learn/work, and exercise.
---Valter Longo, PhD, author of the international bestseller, The Longevity Diet A very readable and enjoyable introduction to what is a major topic in the circadian field: paying attention to your circadian clock, what one might call 'circadian hygiene, ' including the benefits of time-restricted eating.
---Michael Rosbash, Nobel Laureate (Physiology and Medicine), Peter Gruber Professor of Neuroscience Brandeis University/HHMI "The Circadian Code offers some of the most powerful insights on health available today, written in a riveting and easily accessible style. By bringing to light the latest research on circadian rhythms, Dr. Panda gives us the gift of understanding how we can access the wisdom of the body, easily support healthy circadian rhythms, and, in the process, prevent or reverse disease, more easily manage weight, and feel well rested and renewed every day. I've spent decades working in high tech, and have studied the impacts of technology on our health. The Circadian Code offers practical advice for vitality and health in our modern, technology saturated world. "
---Linda Stone, Former Apple and Microsoft executive I found Satchin Panda's research inspiring when I wrote The Fast Diet. I'm fascinated by the work his team has done on time restricted eating because it gets results and is based on real science.
---Michael Mosley, New York Times bestselling author of The Fast Diet In recent years, we've learned so much about the primacy of circadian rhythm. Satchin Panda, one of the field's most influential scientists, takes us from the knowledge base to practical impact in our day to day lifestyle in The Circadian Code.
---Eric Topol, MD, author of The Patient Will See You Now: The Future of Medicine Is in Your Hands Satchin Panda's research is an integral part of my 4 Pillar Plan. The Circadian Code explains the crucial when aspect of healthy living. You'll learn the best times to eat, exercise, work, and sleep, and if you follow his instructions, your whole family will benefit. I highly recommend this program.
--- Dr. Rangan Chatterjee, author of The 4 Pillar Plan and How to Make Disease Disappear The beauty of Satchin Panda's philosophy of time-restricted eating is its simplicity. It is an elegant lifestyle intervention everyone should arm themselves with. The message? When you eat can be almost as important as what you eat.
---Rhonda Patrick, podcast host for Found My Fitness
About the Author
- Publisher : Rodale Books; Illustrated edition (1 January 1900)
- Language : English
- Hardcover : 288 pages
- ISBN-10 : 163565243X
- ISBN-13 : 978-1635652437
- Dimensions : 15.82 x 2.57 x 23.6 cm
- Best Sellers Rank: 8,839 in Books (See Top 100 in Books)
- Customer Reviews:
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Top reviews from Australia
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The book has some good tips on improving sleep quality such as removing yourself from certain types of light. But apart from that, this book has not much more to offer.
Top reviews from other countries
I was sufficiently convinced to put Dr Panda's advice into practice. As he explains, the four things to get right are: going to bed early EVERY night if possible, the times you eat during the day, physical activity and exposure to light at the right times. These might seem obvious but when I read how they affect the various body clocks and how those clocks keep the body in good health, I decided I had to make changes.
3 weeks ago, I took up Time Restricted Eating (TRE) - fitting all food into an 8-hour period every day. After the 8 hours are up, I drink only water. This has worked as quickly as the book suggested it would - I have lost 5 kilos in 3 weeks. The manboobs are gone, my wife can see a couple of abs and I will soon be able to wear a T-shirt again. I go to bed at 10 every night, go to the gym and avoid light at night. There's no doubt though that TRE is what has made the difference.
In short, please read this book. Find out how important circadian rhythms are to your health!
I was disappointed to see some technical and factual errors though. For example the discussion on oxidative stress said that oxygen was introducing electrons, whereas the oxidation state of free radicals has nothing to do with oxygen: Oxidation state is a chemistry term relating to a molecule’s ability to bond to oxygen.
In another place it stated that Chernobyl was caused by operators having a lack of sleep...it was actually caused by carrying out a turbine run-down experiment on an unstable positive void coefficient reactor.
I started to doubt the authors credentials due to incorrect statements.
But the reality is that there are some brilliant, actionable things here that we can all do at no cost or inconvenience that will make our bodies and mind function better. I've spent a lifetime doing exercise and living the healthiest lifestyle I can. I can say without reservation that this will be the best £7.99 I have spent. Thank you!
In The Circadian Code Dr Panda attempts to distil the central tenets of circadian theory and present them in a way that anyone can follow with a little effort and a few lifestyle changes. The theory proposes that many of our modern ailments (insomnia, eating disorders, mental health issues et al) could be alleviated if not eliminated by the adoption of sleeping habits that are more in tune with our natural circadian rhythms. The Code advocates changes to three aspects of our lifestyle: Light, Exercise and Diet (LED). Adopting a healthier diet and taking regular exercise should help promote better sleep, according to the Code, but the most radical proposal calls for a complete overhaul of our sleeping habits and nocturnal activities. The benefits of adopting regular hours (retiring at the same time each night and rising at the same time every morning) for the reduction of insomnia and the promotion of restorative sleep are well known; where the Code is innovative is in its call for us to drastically restrict our exposure to artificial light sources (room lights, computers, smartphones, even street lights) between the hours of sunset and sunrise.
I have to confess that I only trialled the Code for a couple of weeks before reverting to my old nighthawk ways! I can point to two mitigating factors in my defence. One is the fact that I have recently moved to a town-centre location where we are plagued by pistonheads, boy racers or whatever euphemism by which they are currently known. Of a weekend, in particular, the roaring and screeching goes on way past midnight and trying to get an early night's sleep would be a futile and frustrating experience (in order to be effective the Code requires consistent bed times seven days a week so no partying all night and sleeping until lunchtime of a weekend, I'm afraid!) The other factor is that I have always loved reading in bed! I have been reading in bed for most of my adult life - it is a great pleasure and often the main chance I have to do some serious uninterrupted reading. I also find it helps me to sleep - sometimes I find myself nodding off after only ten-to-fifteen minutes of reading! (I would advise avoiding horror or violent crime genres if you are having problems with insomnia...)
Having said all that, on the few nights when I was able to get to sleep early and rise with the dawn I did feel refreshed and well-rested the next day. If you are able to persevere with the LED regime for a reasonable period I am quite convinced you will be healthier, happier and more vigorous as a result. My only criticism of this book is that I found it reads rather like an academic text. In his efforts to show the Code is based on sound scientific principles and is not a piece of New Age quackery Dr Panda reproduces in great detail all the relevant methodology and research used to support his findings. This can become quite tedious for those with little interest in the scientific aspects of circadian theory. If you don't wish to get bogged down in all the methodology my advice would be to skip the first section of the book completely and go straight to part two! All in all I found it an interesting and enjoyable read, though, and would certainly recommend it to anyone seeking a cure for insomnia!