The Circadian Code summary - available in audiobook and text formats

The Circadian Code

Satchin Panda PhD

Audiobook length: 11m 30s

Download the Athena app to access our expertly crafted The Circadian Code summary - available in text and audiobook formats.




The science behind circadian rhythms, or the biological clocks found in every one of our cells, and how they influence every aspect of our health from weight and energy levels to resistance to illness and sleep patterns.


The Bottom Line

When it’s not jet lag, but you’re prone to feeling hungry, lethargic and sleep-deprived at odd hours, it’s time to reset your body clock. Here’s how.

I. Introduction

Can you improve your health and well-being simply by changing when you sleep, eat, work, learn and exercise? Dr. Satchin Panda, a leading expert in the field of circadian rhythms research, says you can.

Panda’s belief is based on circadian biology, a small academic field that’s been making big waves since 2017, when three American researchers won a Nobel Prize for discovering the molecular mechanisms that control circadian rhythms. The award renewed interest in the circadian clock — and how it impacts your everyday life.

What exactly is the circadian clock? Think of it as a timer that lives inside every cell in the human body, programmed to turn certain genes on or off at specific times of the day.

According to The Circadian Code, when you don’t stick to a proper and consistent daily schedule, you disturb these natural rhythms and your cells don’t send the necessary messages to your genes. As a result, neither your mind nor your body will function optimally. In addition to explaining why it’s so important to pay attention to your circadian rhythm, Panda offers detailed instructions for optimizing your rhythms to maximize health benefits and perform at your best.




II. The Core Rhythms: Sleeping, Eating and Physical Activity



III. Ignoring Circadian Rhythms Puts Your Health at Risk



IV. Bright Lights, Big Problem



V. The Myth of the “Night Owl”



VI. A Meal Plan for Metabolic Health



VII. Your Brain’s Peak Hours


Download the Athena app to access our expertly crafted The Circadian Code summary - available in text and audiobook formats.




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