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. Start your eating window earlier rather than later. An example may be eating breakfast at 8am and having your last meal round 6-7pm (depending on your target eating window). Supposedly a high-protein intake is not good for your health, and more specifically harmful for your kidneys. Surprise surprise, it has been researched, this is bonkers. (Phillips, 2016; Juraschek, 2013; Antonio, 2018). If you have healthy kidneys to begin with, high-protein diets are safe and healthy.

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

Koukkari WL, Sothern RB (2006). Introducing Biological Rhythms: A Primer on the Temporal Organization of Life, with Implications for Health, Society, Reproduction, and the Natural Environment. New York: Springer. p.23. ISBN 978-1-4020-3691-0.Duffy JF, Czeisler CA (June 2009). "Effect of Light on Human Circadian Physiology". Sleep Medicine Clinics. 4 (2): 165–177. doi: 10.1016/j.jsmc.2009.01.004. PMC 2717723. PMID 20161220. Use this early meal time as an opportunity to eat socially with family and friends, shifting how you socialise possibly.

circadian clocks affect our health beyond sleep How our body’s circadian clocks affect our health beyond sleep

Quartel L (2014). "The effect of the circadian rhythm of body temperature on A-level exam performance". Undergraduate Journal of Psychology. 27 (1).nutrition gets into our system. Most diseases of the gut compromise its core function of absorption of all nutrients, minerals, and vitamins for our body. Norwegian researchers at the University of Tromsø have shown that some Arctic animals (e.g., ptarmigan, reindeer) show circadian rhythms only in the parts of the year that have daily sunrises and sunsets. In one study of reindeer, animals at 70 degrees North showed circadian rhythms in the autumn, winter and spring, but not in the summer. Reindeer on Svalbard at 78 degrees North showed such rhythms only in autumn and spring. The researchers suspect that other Arctic animals as well may not show circadian rhythms in the constant light of summer and the constant dark of winter. [53] Nurture your sleep and circadian rhythm by managing blue light, time restricted eating or intermittent fasting. Having a healthy circadian rhythm can balance hormones, brain chemicals, gut microbiome, organ function and reduces inflammation. These benefits add up to decades of healthy life. Aziz IS, McMahon AM, Friedman D, Rabinovich-Nikitin I, Kirshenbaum LA, Martino TA (April 2021). "Circadian influence on inflammatory response during cardiovascular disease". Current Opinion in Pharmacology. 57: 60–70. doi: 10.1016/j.coph.2020.11.007. PMID 33340915. S2CID 229332749. Hershner SD, Chervin RD (2014-06-23). "Causes and consequences of sleepiness among college students". Nature and Science of Sleep. 6: 73–84. doi: 10.2147/NSS.S62907. PMC 4075951. PMID 25018659.

Extended ebook content for The Circadian Code

The worst comes from the fact that this book goes well beyond presenting how the circadian rhythm works and tries to make a typical diet/self-help book. And because of it, the author goes well beyond his scope and makes a lot of errors. Here are a few: 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.Halberg F, Cornélissen G, Katinas G, Syutkina EV, Sothern RB, Zaslavskaya R, etal. (October 2003). "Transdisciplinary unifying implications of circadian findings in the 1950s". Journal of Circadian Rhythms. 1 (1): 2. doi: 10.1186/1740-3391-1-2. PMC 317388. PMID 14728726. Eventually I reverted, for the same reason, to "circadian" ...