Satchin Panda is a well-respected scientist, known for researching circadian rhythms in mice. And he is wicked-smart. But THE CIRCADIAN CODE seems to fall a little short for me. Why? Panda generalized his research with mice to humans, perhaps in places where it is not warranted. And this makes him see a CIRCADIAN SOLUTION to nearly every problem facing humans in the 21st century,
Have diabetes, ADHD, depression, high blood pressure, leaky gut, fatty liver, etc? Panda has a solution: go to bed at 10 PM and rise 5:30 AM. Because it's CIRCADIAN.
Need even more help? Eat following your CIRCADIAN rhythm in what Panda calls a Time Restricted Eating (TRE) pattern. TRE means you will eat 100% of your daily calories within the first 10 hours after you wake up. After that, it's nothing but water. So if you wake up at Panda's 5:30 AM recommendation, he'd have you done eating at 3:30 PM.
Because it's circadian. And mice do x? It's all a bit too much for me. Panda obsesses, trying to tie too much into his research, even things that really require more research. What's more, his recommendations will not work for everyone. Most people are at work between most of the hours where our "circadian feeding window" is. I'd say maybe 5% of Americans could follow his schedule.
Gripes aside, though, I know there's something to what he's saying. I know I have an internal clock. I feel focused in the morning and for several hours after my dinner. And I have been following Panda's advice about dimming lights and tinting my PC's screen to the yellow-red color range as the night progresses. What's more, instead of using bathroom light fixtures from about 10:00 PM on, I've been using a very dim nightlight So when I do fall asleep now, the quality of my sleep has improved. I think it's because of Panda's recommendations.
What's more, since New Years, I've been following a resolution not to eat anything after 9 PM. I drink my coffee black and often skip breakfast, so I've been unintentionally following a TRE eating style. And I have lost about 20 pounds. But I think it's more to do with mo late-night chips, popcorn, blocks of cheese or the peanut butter and jelly sandwiches I'm addicted to.
When it's good, which is often, THE CIRCADIAN CODE a pretty good pop-science book marketed towards the health and dieting crowd. But like too many diet books, whether Atkins, Vegan or Paleo, Panda tries to tie EVERYTHING back to his core idea. Which bugs me for some reason.
PS. If you do want a better book that covers more-or-less the same material but from a scientific perspective based on HUMAN experiments, try THE OBESITY CODE by Dr. Jason Fung. I found th ebook better because he focuses specifically on the human metabolic and hormonal pathways indicted in obesity, diabetes, high blood pressure, etc. unlike Panda, who is not a physician. Fung is. So instead of extrapolating from tests on mice, he just focuses on what works... for people.