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Rotating Night Shift Work and the Risk of Ischemic Stroke,” American Journal of Epidemiology 169, no. My food cravings and desire to hoover the entire contents of my fridge went the same day, along with my addiction to chocolate.
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). The Circadian Code by Satchin Panda is a book that explores the importance of aligning our daily routines with our internal biological clocks for better health and well-being. In that time I've lost over 4kg, which given I haven't been able to lose weight no matter what I've tried, is really great. Nearly every aspect of eating and digestion follows daily cycles for optimal function, and misaligning these digestive clocks leads to many common GI issues.
You really do need to eat healthy and limit the amount you eat because duh, eating large quantities of junk food is bad for you.
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. In addition, many use incredibly unrealistic dosages, for example, the equivalent of 8L of diet coke per day (Harpaz, 2018). The study showed that his sleep-wake cycle continued with clockwork precision for several weeks in the cave. This is why we have to understand how our circadian clock works, and how to optimize our lifestyle to nurture the natural rhythm of the body.Do you eat/sleep/exercise/work at roughly the same time every day or do you have a more spontaneous approach to life?
Until this books comes around, the Circadian Code is the best option for the interested layman on a time budget. This means that a late night snack, let's say some chocolate at 22:00, will keep your organs up until 2:00 and only then the body can start with the recovery and cleanup. 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. It's a concrete plan to enhance weight loss, improve sleep, optimize exercise, and manage technology so that it doesn't interfere with your body's natural rhythm.If you've ever experienced jet lag or pulled an all-nighter, you know that this schedule can easily be thrown off kilter. While a day or two of staying awake late into the night, or a couple of days after traveling through a few time zones, may be uncomfortable, repeatedly disrupting your circadian clock can have adverse health consequences, as every system in your body starts to malfunction. The circadian clock controls cellular defense processes like autophagy – the recycling of cellular waste. Like most people, you probably wake up, get hungry for meals and doze off in bed around the same time every day.
But more important, they are addictive remedies that create bad habits that continue even when our lifestyle does not demand us to be awake at night. He describes an anecdotal experiment about camping, when melatonin rose earlier in the evening, without bright lights, allowing a longer and more restful sleep. 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.Personally, i would have preferred a version of this book that explains all of the experiments in laymen's terms, discusses the findings and derived hypotheses in a neutral way and stays away from overstated promises and cheesy constructed examples. You cannot eat before bed, you cannot use electronics before bed, lighting has to be adjusted perfectly and alarms are bad so let your body naturally wake up. So disrupting clocks leads to an imbalance among immune components, which can cause the systemic inflammation underlying many chronic diseases.
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