The Circadian Code
by Satchin Panda
A circadian biologist explains how timing, of light, food, exercise and sleep, affects health, and makes the case for time-restricted eating within a window of eight to twelve hours. The research is his own and well presented; the diet advice is reasonable and simple. Useful for shift workers and late-night eaters.
Read it if…
you eat and sleep at irregular times and feel it.
Skip it if…
you want a comprehensive nutrition book; this is about timing.
Three things you will actually use
- Get bright light early, dim light late.
- Eat within a consistent window.
- Keep sleep and meal times regular, even on weekends.
Do this first
Eat all meals within a twelve-hour window for two weeks and note sleep and energy.
Our verdict
Clear and practical; a strong case for timing.
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