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The Circadian Code: Lose weight, supercharge your energy and sleep well every night Kindle Edition
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Satchin Panda
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Format: Kindle Edition
Satchin Panda
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Length: 279 pages | Word Wise: Enabled | Enhanced Typesetting: Enabled |
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Product description
Book Description
Written by a world leader in circadian rhythms, this book will change the conversation around sleeping and eating.
--This text refers to the paperback edition.
About the Author
Dr Panda is the leading expert in the field of circadian rhythm research. He is Associate Professor in the Regulatory Lab at the SalkInstitute, a Pew Scholar and a recipient of the Dana Foundation Award in Brain and Immune System Imaging.
--This text refers to the paperback edition.
Review
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, bestselling author of The Fast Diet
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
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 --This text refers to the paperback edition.
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
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 --This text refers to the paperback edition.
Product details
- ASIN : B079FH6QQ8
- Publisher : Ebury Digital (12 June 2018)
- Language : English
- File size : 10444 KB
- Text-to-Speech : Enabled
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Print length : 279 pages
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Best Sellers Rank:
97,791 in Kindle Store (See Top 100 in Kindle Store)
- 4 in Brain Cancer
- 37 in Dementia
- 89 in Sleep Disorders (Books)
- Customer Reviews:
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Customer reviews
4.5 out of 5 stars
4.5 out of 5
264 global ratings
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Top reviews
Top review from Australia
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Reviewed in Australia on 28 December 2018
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Fascinating insights into how your body works. Useful simple techniques to optimize your health and wellbeing. Solutions for everyday life.
One person found this helpful
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Top reviews from other countries

Flashman
5.0 out of 5 stars
One of the most important books you could ever read
Reviewed in the United Kingdom on 23 August 2018Verified Purchase
After stumbling upon The Circadian Code in a bookshop in Piccadilly a few months ago, I bought it on Amazon and read it with fascination. What a find.
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 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!
75 people found this helpful
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Amazon Customer
3.0 out of 5 stars
Good, but some ‘facts’ wrong
Reviewed in the United Kingdom on 14 January 2019Verified Purchase
The content was interesting and has encouraged me to take action to time restrict my eating with positive results.
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.
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.
60 people found this helpful
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Gary Chamberlain
5.0 out of 5 stars
Feeling better already
Reviewed in the United Kingdom on 15 June 2018Verified Purchase
As Sir Clive Woodward said, "We can't make something 100% better, but if we make 100 things 1% better we can make a real difference". So it was in this spirit I bought this book, thinking I might find a few things I could do to keep functioning well into my 60's and beyond.
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!
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!
64 people found this helpful
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Deepriver
3.0 out of 5 stars
What keeps you awake at night?
Reviewed in the United Kingdom on 25 January 2019Verified Purchase
The theory that suggests our modern lifestyle is in conflict with the circadian rhythms embedded in our genes has been around for many years. For countless millennia our life cycles revolved around the rising and setting of the sun: we hunted, fished and foraged during the daylight hours and slept from dusk to dawn. This pattern was established throughout the course of human evolution and it is only in comparatively recent times with the advent of artificial light that these rhythms have been disrupted.
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!
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!
36 people found this helpful
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Beverley Anne Stopps
5.0 out of 5 stars
Fascinating read
Reviewed in the United Kingdom on 20 July 2018Verified Purchase
What an incredible book that explains quite clearly with scientific back up how our body clocks work and why keeping in tune with tbese different body clocks is so important for our health. I learnt about this book through Dr R Chatterjees podcast Feel better and live more with the author Dr S Panda. Thoroughly recommend this book and it’s useful tips.
27 people found this helpful
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