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The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight

4.13  ·  Rating details ·  409 ratings  ·  66 reviews
When we eat may be as important as what we eat.

Like most people, you probably wake up, get hungry for meals and doze off in bed around the same time every day. If you’ve ever experienced jet lag or pulled an all-nighter, you know that this schedule can easily be thrown off kilter. But for some people, that imbalance—difficulty sleeping at night, hunger at odd times, or su
Hardcover, 304 pages
Published June 12th 2018 by Rodale Books
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4.13  · 
Rating details
 ·  409 ratings  ·  66 reviews

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Martin Brochhaus
I read "Why We Sleep" right before this book and thought it might probably the most important book ever.

Well, this one is a close second! While "Why We Sleep" focuses pretty much only on sleep alone, this book underlines and confirms all arguments from "Why We Sleep" but adds a completely new dimension to it: WHEN we should eat and (to a lesser extend) WHEN we should exercise.

It introduces the concept of Time Restricted Eating (TRE) and while there are a few pages of "good ingredients", it doesn
Jul 29, 2018 rated it did not like it
Shelves: 2018, dull-jane
Step right up, folks! I have a humdinger of a cure for ya that will add years to your life and make you the person you have always wanted to be!!! All you have to do is follow this simple plan…

This book reads like a script from an ol’ timey Medicine Show. The author is the perfect peddler, pimping out his miracle cure for everything that ails you. He preaches to you about how all the things you suffer from are all connected (even if you haven’t realized you had them and that they were actually
Jahongir Rahmonov
Oct 01, 2018 rated it really liked it
Very useful book. 4 stars because it could have been written much much shorter. After this book I started practicing 9-hour time restricted eating. What this basically means is that I eat my breakfast (the first meal in the day) at around 8 and I eat the last one at around 5. After that I eat/drink nothing but water. I lost 7kg (down to 78kg from 85) in a couple of months. The most interesting thing is that I didn't stop eating burgers, plov and pizzas.

I am also paying more and more attention t
Kate~Bibliophile Book Club
This one was interesting. I took away a couple of things from it for sure, but there was a lot of science-heavy stuff in there that passed me by!
Peter Tillman
Jul 25, 2018 marked it as to-read
This sounds unpromising -- I mean, Rodale Press! But the NY Times has good things to say about the idea, and the author is a professor at the Salk Institute and an expert on circadian rhythms research. Dr. Panda argues that people improve their metabolic health when they eat their meals in a daily 8- to 10-hour window, taking their first bite of food in the morning and their last bite early in the evening.

Here's the NYT article :
Sep 02, 2018 rated it liked it
As I age I have found it increasingly hard to stay asleep. I nod off within 10 minutes however tend to wake up sometime between 3 and 5 am and struggle to get back to sleep. Consequently I have developed a keen interest in books and advice about sleep.

This one is well worth a read if you have an interest in sleeping better or, more broadly, optimal health. As with many such books it contains a lot of extraneous detail and is a bit repetitive however Dr. Satchin Panda's pioneering work is fascin
Yelena Dubovaya
Aug 22, 2018 rated it it was amazing
Debated on rating this a 4 or a 5, but given the fact that I've been convinced to try TRE (Time restricted eating - AKA Intermittent Fasting) - I think this deserves a 5.

Overall, an interesting read outlining the benefits of all the basic things I've heard since adolescence (get enough sleep and don't eat after 6pm). However, instead of just preaching these mantras, Dr. Panda goes into detail about the reasoning behind the benefits and what happens on a cellular level - which is both convincing
Nov 10, 2018 rated it liked it
Shelves: 2018-reads
This book is really about TRE (Time Restricted Eating) and the benefits of TRE for health. Weight loss might be a result of restricting one's eating to 12 hours a day (or 11, 10, even 8 for the devoted), but other effects are better sleep, improved digestion, energy levels and athletic performance, etc. We alter our circadian clocks by eating too often - and eating within 3 hours of bed is particularly problematic. Apparently the liver and pancreas (insulin) better accommodate a large meal earli ...more
Jul 20, 2018 rated it really liked it
ในทีสุด ผมกอาน The Circadian Code จบจนได ใชเวลาอาน 10 วัน อานวันละนิดหนอยเทาทีพอมีเวลา หากลดเวลาเลนเฟซบุคลงกนาจะอานไดเรวกวานี แมจะเกบรายละเอียดไดไมหมด แตผมคิดวาตนเองไดประโยชนจากการอานพอสมควร

ใจความหลักของหนังสือเลมนี อาจสรุปไดวา ดำเนินชีวิตใหสอดคลองกับนาฬิกาชีวภาพของรางกาย โดยกินใหเปนเวลา นอนใหเพียงพอ ออกกำลังกายใหพอเหมาะ และโดนแสงสวางใหพอดี

ดูเหมือนจะเปนหลักการทีเขาใจไดไมยาก และทุกคนกนาจะทราบกันดีอยูแลว แตไมรูจะทำยังไงมากกวา

สิงทีผูเขียนเนนยำมากทีสุดคือ การกิน ดวยแนวทางทีเรียกวา Time-restricted ea
Jan 19, 2019 rated it really liked it  ·  review of another edition
Almost five stars, as I will accept any advice that suggests I can have a terrible diet - and as long as a wrap up my eating to a 8 to 12 hours window a day I will be healthy. Lots of interesting details on the body's circadian rhythm I didn't know - I struggle with poor quality sleep, and have used a simulated dawn wake up light to try to help set my daily rhythm in darker Canadian winters, so it was really interesting to read how much else in the body is driven by it's own circadian rhythm and ...more
Aug 01, 2018 rated it liked it
Some great information here. It just felt like he was padding it a bit to get to book length. He repeatedly states it doesn’t really matter what you eat, but then turns around and spends a significant portion of the book telling you what you should and should not eat. Still, the main takeaways are definitely valuable and actionable. Worth a read.
P.S. Carrillo
Jun 17, 2018 rated it it was amazing
Excellent research on a topic that should be a part of every medical doctor's prescription pad. I first became aware of Dr. Panda while watching Dr. Rhonda Patrick on YouTube. It was a fascinating interview and based on the science presented I went on a time restricted eating regimen immediately. That was over 1 year ago. Better overall health, digestion, weight control, sleep, etc. Than you Dr. Panda for all of your hard work. The human body continues to astonish.
Tory Wagner
Jul 27, 2018 rated it liked it
The Circadian Code by Satchin Panda is an intriguing look at how our circadian clock may be controlling many of our biological processes and thus directly impacting our health. Panda promotes a circadian lifestyle in which restricted eating along with exercise will result in optimal sleep thus allowing you to be a healthy, highly functional individual and who wouldn't want that!
Sep 27, 2018 rated it really liked it
This book is the attempt of a scientist to make his field of expertise available to the general public. And in a way, this makes it an important book, as this is the first one to summarize all the findings regarding circadian clocks (up to this point) in a way, that allows you to get an overview without having to sift through all the relevant papers yourself.

But there are some problems with this book. For one, in an attempt to make the content more available, the author sometimes makes use of so
Aug 18, 2018 rated it did not like it
Shelves: non_fiction
DNF. A lot of the research in this book is based on mouse experiments that the author then extrapolates are applicables to humans. As a consequence a lot of the principles and arguments are not actually supported by evidence. The author also explains that he is not an MD but he then proceeds to recommend people stop their sleeping meds and implement his advice instead, this raises a red flag for me.
Sep 14, 2018 rated it it was amazing
Shelves: non-fiction
There are things that you know but not really follow until you learn how important they are. Drinking enough water comes into my mind, eating more vegetables, exercising and so on. Getting enough sleep and following your inner clock is one of these topics and this book opened my eyes.

The author makes a strong argument that modern life interrupts our inner clock with drastic consequences. Not immediately but when we get older the body may start to break down showing diseases that are all too comm
Sai Nair
Jul 21, 2018 rated it it was amazing
Shelves: favorites
Before reading this book, I never thought circadian rhythm would exert so much influence in our daily healthy being. It's no wonder that 2017 Nobel price in Medicine went to group of researchers across the globe who proved that human beings have an internal biological clock influenced by the amount of light present in our environment.

We are often advised what to eat, how much to eat and what not to eat. There is seldom any focus on when to eat. And it turns out, the time we eat has the single l
Jan 11, 2019 rated it liked it  ·  review of another edition
The theory that suggests our modern lifestyle is in conflict with the circadian rhythms embedded in our genes has been around for many years. For countless millennia our life cycles revolved around the rising and setting of the sun: we hunted, fished and foraged during the daylight hours and slept from dusk to dawn. This pattern was established throughout the course of human evolution and it is only in comparatively recent times with the advent of artificial light that these rhythms have been di ...more
Jan 31, 2019 rated it really liked it
4/5 full review here

A lot of readers sh*t on this book, and I don’t know why.
The concept is simple enough - get enough sleep and confine your eating to a certain window, and voila.
Maybe the idea is far too simple, making it seem reductionist - like Dr. Panda is trying to sell some quackery. Funny - every tip he offers can essentially be done for free, unlike the fast-mimicking diet (FMD), which actively promotes a pre-packaged meals program.

Personally, I think readers from a non-science back
Sep 20, 2018 rated it it was amazing
Shelves: science, self-help
Solid and Valid

I have already followed Dr Panda's work (got introduced to his research through Dr Rhonda Patrick) and already gave TRE (time restricted eating) a shot in the past, but then I deviated (due to simple laziness...

Well, reading the book, I got hooked again, and I think I am on the right track.
The book is easy to read, has lots of references (tons of research if someone wants to follow up on them), but most of all - ACTIONABLE.
(....I don't really like this word, because it sounds like
Elizabeth Simons
Aug 23, 2018 rated it really liked it
This was a great summary of Panda's fascinating work on circadian rhythm and its implications for our health. The three most important aspects of timing are sleep, eating, and exposure to light. Ideally we should sleep about seven hours per night, starting around ten, with the hours from ten to midnight being most important. Time restricted eating, or TRE, is consuming all food in an eight to ten hour window beginning a couple of hours after awakening. The window could stretch to twelve hours at ...more
K. East
Oct 27, 2018 rated it really liked it
I read this book in four days, which for a piece of science-based nonfiction is pretty quick, for me. The reason was because the book was fascinating! Who knew that WHEN you eat is as [or more] important than what you eat? The author has an amazingly readable style while maintaining the scientific integrity that I want in a book on health. His description of how the digestive system works and how various eating habits impact the process was the clearest, most succinct I have read [and I've read ...more
Two Readers in Love
While it is a bit repetitive in parts (or, to be fair, perhaps I'm just too sleep-deprived to absorb the underlying organizational structure?) this is quite a useful book. I've been reading multiple books on sleep this year, and this one covered some similar ground but also introduced several areas of research that were entirely new to me. Dr. Panda's research is on the multiple interrelated clocks in our body, so whereas most of the popularization of the research that I've read so far focuses o ...more
Tamara Duker
Oct 24, 2018 rated it liked it
I was really interested in this book, as I’m a dietitian who is very familiar with circadian rhythm research (including the author’s!) and who has been using a version of “circadian synced diets” for the past 5 years in my clinical practice with great results for my patients. I think this book’s explanation of metabolic circadian rhythms was excellent and the emphasis on sleep and TRE was well substantiated and clear. I have been more focused on front loading calories and carbs to breakfast/lunc ...more
Dec 06, 2018 rated it really liked it
Shelves: 2018
After reading some papers on circadian rhythms, one of them by Valter D. Longo and Satchidananda Panda (, I came across this book while curious about the authors. I admit that if I hadn't already read the papers I would have dismissed it. Something about the "Lose Weight" and the Super(whatever) in the subtitle that made me flinch.

The author made a good job in communicating the essence and benefits of Time-Restricted Eating (TRE), also, "why" it does hav
Jan 31, 2019 rated it it was amazing
This book is a game changer, if you're interested in optimizing your health, try TRE! Though it's super difficult to radically change your routine and even harder to stay with it, especially since it may affect your social life, if you have insomnia or a chronic medical condition you might want to make the effort. The results you will experience: amazing weight loss, more energy, and a feeling of well-being, sound gimmicky but describe exactly what this simple but life-changing idea will return ...more
Wendy (bardsblond)
Oct 22, 2018 rated it really liked it
Shelves: great-nonfiction
I'm really glad I read this book. I'd go so far as to say that this book may have a dramatic impact on my life. I definitely am going to implement some of Panda's recommendations with respect to time-restricted eating to see if and how they pay off. It does make intuitive sense that the farther we depart from the way we lived, slept, ate and exercised thousands of years ago, the more we will suffer for it vis-a-vis our health. I know that sitting in a chair all day is terrible for the body and I ...more
Aug 22, 2018 rated it liked it
Shelves: 2018
Intriguing info on the importance of sticking to a schedule, particularly for eating and sleeping, and how exposure to sunlight and exercise can help with that.

I think the "lose weight" part was added just to sell the books. Initially, the author claims you can eat anything you want, as long as you keep all food consumption to a 12 hour window each day. Later, it turns out maybe you should probably stick to an 8 to 10 hour window, never eat anything containing corn syrup, fructose or sucrose, no
Sep 04, 2018 rated it really liked it
In the beginning I absolutely loved this book. It lined up with other books I had read about food and fasting- but from a different perspective. It’s so nice to read something fresh and riveting! It adds an extra dimension to other established science. You can tell that it is very new science though. This is good because it’s great to be abreast of the latest developments. On the other hand, I’d like to have seen more human studies (which haven’t happened much yet), and at times, the author make ...more
Aug 22, 2018 rated it really liked it
Shelves: health
"People who can eat all of their food within an 8 to 11 hour window most days will reap the most health benefits."

"Compare your last bite/sip time with your bedtime. The difference should ideally be 3 hours of more."

"As you get used to a smaller window if eating, you'll feel more satisfied with less food."

"Don't look at your watch/clock/phone when you cannot get to sleep or if you wake up in the middle of the night, because the light from those devices will trigger your melanopsin."

"People who d
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“Sitting here in my lab, I can imagine you scratching your head again: Dr. Panda, what’s the big deal? Aren’t we talking about just a few ounces of fat gain after a late-night snack? Won’t my metabolic rhythm come back the next day? Actually, it’s worse than you think. It is hard enough for the body to monitor hormones, genes, and clocks for someone with a strict eating routine. But when eating occurs at random times throughout the day and night, the fat-making process stays on all the time. At the same time, glucose created from digested carbohydrates floods our blood and the liver becomes inefficient in its ability to absorb glucose. If this continues for a few days, blood glucose continues to rise and reaches the danger zone of prediabetes or diabetes. So, if you’ve wondered why diets haven’t worked for you before, timing might be the reason. Even if you were diligently exercising; counting calories; avoiding fats, carbs, and sweets; and piling on the protein, it’s quite likely that you weren’t respecting your circadian clocks. If you eat late at night or start breakfast at a wildly different time each morning, you are constantly throwing your body out of sync. Don’t worry, the fix is equally simple: Just set an eating routine and stick to it. Timing is everything.” 0 likes
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