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

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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.

Circadian Code: Lose weight - Dr Matt Wardley The Circadian Code: Lose weight - Dr Matt Wardley

Schernhammer ES, Laden F, Speizer FE, Willett WC, Hunter DJ, Kawachi I, Colditz GA (October 2001). "Rotating night shifts and risk of breast cancer in women participating in the nurses' health study". Journal of the National Cancer Institute. 93 (20): 1563–1568. doi: 10.1093/jnci/93.20.1563. PMID 11604480. Try blue-light-filtering eyeglasses. They help with migraines, less eye strain, and prevent circadian rhythm disruptions. If you want to adopt blue-light-filtering glasses, make sure that you have a separate pair of glasses only for the evening. Put them on only for 3 to 4 hours before going to bed. Damiola F, Le Minh N, Preitner N, Kornmann B, Fleury-Olela F, Schibler U (December 2000). "Restricted feeding uncouples circadian oscillators in peripheral tissues from the central pacemaker in the suprachiasmatic nucleus". Genes & Development. 14 (23): 2950–61. doi: 10.1101/gad.183500. PMC 317100. PMID 11114885.

a b Bass J (November 2012). "Circadian topology of metabolism". Nature. 491 (7424): 348–356. Bibcode: 2012Natur.491..348B. doi: 10.1038/nature11704. PMID 23151577. S2CID 27778254. Delezie J, Dumont S, Dardente H, Oudart H, Gréchez-Cassiau A, Klosen P, etal. (August 2012). "The nuclear receptor REV-ERBα is required for the daily balance of carbohydrate and lipid metabolism". FASEB Journal. 26 (8): 3321–3335. doi: 10.1096/fj.12-208751. PMID 22562834. S2CID 31204290. 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!

The Circadian Code (Satchin Panda) LerMaisLivros I The Circadian Code (Satchin Panda)

Finally, after watching the blood moon, striking in its appearance over a dark farmer’s field nearby, I took another melatonin and went to bed at 10:45 PM, Zurich Time. And now, while it’s still Friday at 8:00 PM in San Francisco, I write this in the deep dark of a warm, dry pre-dawn Saturday morning in Zurich. Singh M (10 Oct 2013). "Our Skin's Sense Of Time Helps Protect Against UV Damage". NPR . Retrieved 19 Feb 2019. a b c McClung CR (April 2006). "Plant circadian rhythms". The Plant Cell. 18 (4): 792–803. doi: 10.1105/tpc.106.040980. PMC 1425852. PMID 16595397. In 1977, the International Committee on Nomenclature of the International Society for Chronobiology formally adopted the definition: Kosmadopoulos A, Sargent C, Darwent D, Zhou X, Dawson D, Roach GD (December 2014). "The effects of a split sleep-wake schedule on neurobehavioural performance and predictions of performance under conditions of forced desynchrony". Chronobiology International. 31 (10): 1209–17. doi: 10.3109/07420528.2014.957763. PMID 25222348. S2CID 11643058.Pendergast JS, Niswender KD, Yamazaki S (January 11, 2012). "Tissue-specific function of Period3 in circadian rhythmicity". PLOS ONE. 7 (1): e30254. Bibcode: 2012PLoSO...730254P. doi: 10.1371/journal.pone.0030254. PMC 3256228. PMID 22253927. Halberg F (1959). "[Physiologic 24-hour periodicity; general and procedural considerations with reference to the adrenal cycle]". Internationale Zeitschrift für Vitaminforschung. Beiheft. 10: 225–296. PMID 14398945. My journey here began yesterday, Thursday, on a 2:10 PM flight from San Francisco to Zurich, arriving here at 10:30 AM on Friday, according to Zurich, but not my body. To my body the time was 1:30 AM, and I was tired.

Circadian Code (豆瓣) - 豆瓣读书 The Circadian Code (豆瓣) - 豆瓣读书

Anyone who stays awake for more than 3 hours between 10:00 pm and 5:00 am, for more than 50 days a year, is classified a shift worker, according to the official European definition. But many people are shift-workers simply because of lifestyle choice – musicians, college students, new mothers, performing artists. Bennardo M, Alibhai F, Tsimakouridze E, Chinnappareddy N, Podobed P, Reitz C, etal. (December 2016). "Day-night dependence of gene expression and inflammatory responses in the remodeling murine heart post-myocardial infarction". American Journal of Physiology. Regulatory, Integrative and Comparative Physiology. 311 (6): R1243–R1254. doi: 10.1152/ajpregu.00200.2016. PMID 27733386. S2CID 36325095. Grote L, Mayer J, Penzel T, Cassel W, Krzyzanek E, Peter JH, von Wichert P (1994). "Nocturnal hypertension and cardiovascular risk: consequences for diagnosis and treatment". Journal of Cardiovascular Pharmacology. 24 (Suppl 2): S26–S38. doi: 10.1097/00005344-199412001-00006. PMID 7898092. Oritz-Tuldela E, Martinez-Nicolas A, Diaz-Mardomingo C, Garcia-Herranz S, Pereda-Perez I, Valencia A, Peraita H, Venero C, Madrid J, Rol M. 2014. The Characterization of Biological Rhythms in Mild Cognitive Impairment. BioMed Research International.

While there are multiple mentions of "natural body cycle" in Eastern and Native American cultures, the earliest recorded Western account of a circadian process is credited to Theophrastus, dating from the 4th century BC, probably provided to him by report of Androsthenes, a ship's captain serving under Alexander the Great. In his book, 'Περὶ φυτῶν ἱστορία', or 'Enquiry into plants', Theophrastus describes a "tree with many leaves like the rose, and that this closes at night, but opens at sunrise, and by noon is completely unfolded; and at evening again it closes by degrees and remains shut at night, and the natives say that it goes to sleep." [5] The tree mentioned by him was much later identified as the tamarind tree by the botanist, H Bretzl, in his book on the botanical findings of the Alexandrian campaigns. [6] a b Alibhai FJ, Tsimakouridze EV, Reitz CJ, Pyle WG, Martino TA (July 2015). "Consequences of Circadian and Sleep Disturbances for the Cardiovascular System". The Canadian Journal of Cardiology. 31 (7): 860–872. doi: 10.1016/j.cjca.2015.01.015. PMID 26031297. Legris M, Ince YÇ, Fankhauser C (November 2019). "Molecular mechanisms underlying phytochrome-controlled morphogenesis in plants". Nature Communications. 10 (1): 5219. Bibcode: 2019NatCo..10.5219L. doi: 10.1038/s41467-019-13045-0. PMC 6864062. PMID 31745087.