I have just completed the book titled “The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight.” It is a fascinating book by Dr. Satchin Panda that explores the impact of our internal biological clock, or circadian rhythm, on our health and well-being. Dr. Panda is a leading expert in circadian biology, and in this book, he explains how aligning our daily routines with our internal clock can lead to better sleep, improved metabolism, and overall health and wellness.
One of the key takeaways from The Circadian Code is that our bodies are designed to operate on a 24-hour cycle, and this cycle is controlled by our internal clock. This clock is influenced by external cues, such as light and food, and when we disrupt this clock by staying up late, eating at irregular times, or exposing ourselves to artificial light, it can have negative consequences for our health.
Here are four key points from the book:
- Timing of meals is important
Dr. Panda emphasizes the importance of eating within a certain time window each day, and he recommends that we try to eat our meals within a 10-12 hour window. He suggests that we aim to eat our last meal of the day at least 2-3 hours before bedtime to give our bodies time to digest before we go to sleep. Eating in a consistent time window each day can help regulate our internal clock and improve our metabolism.
- Exposure to light affects our internal clock
Our internal clock is heavily influenced by exposure to light, and Dr. Panda explains how exposure to natural light during the day and avoiding exposure to artificial light at night can help regulate our circadian rhythm. He suggests getting outside in the morning and exposing ourselves to natural light, and minimizing exposure to screens and artificial light in the hours leading up to bedtime.
- Shift work can have negative health consequences
Dr. Panda discusses the negative health consequences of working night shifts or irregular hours. He explains how shift work can disrupt our circadian rhythm and increase the risk of health problems such as obesity, diabetes, and cardiovascular disease. He recommends that shift workers try to maintain a consistent sleep schedule and meal times, and consider implementing strategies to minimize exposure to artificial light during the night shift.
- Sleep is crucial for health and well-being
Dr. Panda emphasizes the importance of getting enough sleep each night, and he explains how sleep is crucial for our physical and mental health. He suggests that we try to maintain a consistent sleep schedule and create a relaxing bedtime routine to help prepare our bodies for sleep. He also discusses the negative health consequences of sleep deprivation, and offers tips for improving the quality and duration of our sleep.
Overall, The Circadian Code is a fascinating book that offers practical advice for aligning our daily routines with our internal clock to improve our health and well-being. By emphasizing the importance of timing meals, exposure to light, shift work, and sleep, Dr. Panda offers valuable insights into the role of circadian biology in our lives and how we can optimize our daily routines to support our health and well-being. If you are interested in improving your sleep, metabolism, and overall health, I highly recommend this book.
I enjoyed learning about a few small biohacks that will help you improve your life quality.
Thanks For Reading
James