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The Circadian Code: Lose weight, supercharge your energy and sleep well every night by [Satchin Panda]

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Satchin Panda

The Circadian Code: Lose weight, supercharge your energy and sleep well every night Kindle Edition

by Satchin Panda (Author) Format: Kindle Edition

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Change your daily routine, transform your health.

Circadian rhythms are biological processes or clocks that exist in each one of our cells. Programmed to turn genes on or off at different times of the day or night, they influence every aspect of our health from weight and energy levels through to resistance to disease and infection, and how well we sleep.

Now, in The Circadian Code, this new science is revealed, showing that the timings of our day (when we eat, sleep, exercise, work) are more crucial than we ever thought before. And that, most importantly, if your daily schedule is out of sync with your circadian rhythms, you can fix it!

Whether you are a shift worker, a frustrated dieter, someone suffering from sleep problems or chronic illness, whatever your health concern, The Circadian Code is the key to unlocking your health.

Length: 279 pages	Word Wise: Enabled	Enhanced Typesetting: Enabled
Page Flip: Enabled	Audible Narration: Audible Narration Switch back and forth between reading the Kindle book and listening to the Audible narration. Add narration for a reduced price of $12.49 after you buy the Kindle book. Ready	Language: English

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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.

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

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)

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264 ratings

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Top review from Australia

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Kindle Customer

Life changing insights

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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Flashman

One of the most important books you could ever read

Reviewed in the United Kingdom on 23 August 2018

Verified 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!

75 people found this helpful

Amazon Customer

Good, but some ‘facts’ wrong

Reviewed in the United Kingdom on 14 January 2019

Verified 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.

60 people found this helpful

Gary Chamberlain

Feeling better already

Reviewed in the United Kingdom on 15 June 2018

Verified 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!

64 people found this helpful

Deepriver

What keeps you awake at night?

Reviewed in the United Kingdom on 25 January 2019

Verified 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!

36 people found this helpful

Beverley Anne Stopps

Fascinating read

Reviewed in the United Kingdom on 20 July 2018

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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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