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The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight
PDF Download The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight
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Review
When you get in sync with your body’s instinctive circadian rhythm, everything you do feels easier. Losing weight, having more energy, and sleeping well just happen naturally. Read Satchin Panda’s book to take advantage of this brand new science. It works, and I use it! ---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
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About the Author
Dr. Satchin Panda is a leading expert in the field of circadian rhythm research. He is a Professor at the Salk Institute and a, founding executive member of the Center for Circadian Biology at the University of California, San Diego. Dr. Panda is a Pew Scholar and a recipient of the The Julie Martin Mid-Career Award in Aging Research.
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Product details
Hardcover: 288 pages
Publisher: Rodale Books; 1 edition (June 12, 2018)
Language: English
ISBN-10: 163565243X
ISBN-13: 978-1635652437
Product Dimensions:
6.2 x 1 x 9.3 inches
Shipping Weight: 1 pounds (View shipping rates and policies)
Average Customer Review:
4.7 out of 5 stars
59 customer reviews
Amazon Best Sellers Rank:
#8,951 in Books (See Top 100 in Books)
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.
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.
“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.
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.
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