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The Circadian Code
288 pages, 2020
When we eat may be as important as what we eat. 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 thing. If you're one of those people, Dr. Satchin Panda has a plan to reset your body clock through lifestyle changes: an in-depth explanation of the circadian clock (why it’s important), how it works, and how to know if it isn’t working; suggestions on exercise and sunlight exposure; guidelines around food intake; recommendations regarding when to eat meals, when to fast between meals, and when to take supplements; guidance on things like taking naps (yes!) and sleeping with electronic devices (no!).
In The Circadian Code, Satchin Panda explores the concept of the circadian rhythm, our body's internal clock that regulates our sleep-wake cycle. He explains how it impacts our health, mood, and overall well-being. By understanding this, we can make lifestyle changes to improve our health and productivity.
Panda emphasizes the importance of light and darkness in regulating our circadian rhythm. He suggests that exposure to natural light during the day and darkness at night can help reset our internal clock, leading to better sleep and improved health. So, it's worth taking a look at your daily light exposure.
The book also digs into the concept of time-restricted eating. This means eating in sync with your body's clock, which can lead to weight loss and reduced risk of chronic diseases. It's not just about what you eat, but when you eat it.
Satchin Panda researches how our modern lifestyle, with its irregular sleep patterns and exposure to artificial light, disrupts our circadian rhythm. This disruption can lead to health issues like obesity, diabetes, and heart disease. It's a wake-up call to check our lifestyle habits.
The Circadian Code doesn't just explore the problems; it also provides practical solutions. Panda offers tips on how to adjust your daily routine, diet, and environment to align with your circadian rhythm. It's a great resource if you're looking to make positive changes in your life.
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