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

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The author proposes a reduced window of 8h during which you can eat whatever you want (drinking water is fine).

weeks in and I'm waking at 6am and going to sleep around 9pm, I'm eating in an 8 hour window and finding it fairly easy to stick to. One important complaint I have is that like many scientists, he seems to assume that the human body is a machine and that mental illnesses occur as a result of chemical imbalances. The book contains a lot of other useful advice, worth remembering, if you care about your health and your healthspan.They've also revealed how circadian disruption is linked to numerous diseases—from diabetes to cancer. These circadian rhythms are controlled by internal molecular clocks and regulate everything from sleep to metabolism. Eating at the same time every day is one of the most powerful ways to maintain a regular circadian rhythm.

As he explains, the four things to get right are: going to bed early EVERY night if possible, the times you eat during the day, physical activity and exposure to light at the right times. Well that was what I understood; probably not right at all but it made a lot of sense when he explained it. I nod off within 10 minutes however tend to wake up sometime between 3 and 5 am and struggle to get back to sleep. The main takeaways for me were the power of time restricting eating (eating all calories within an 8-10 hour window), trying to stick to a consistent sleep schedule which mirrors nature, and - almost inevitably - the power of exercise.

The good news is that you can get back into a healthy circadian rhythm rather quickly and I am currently experimenting with it. I think it has some minor but worthwhile benefits (for energy, mood, and sleep), but nothing even close to how he puts it in this book. Where he diverges from common sense, is when he suggests that you can eat any type of food you want; the time windows when you eat and don't eat are most important to weight loss. Do you eat/sleep/exercise/work at roughly the same time every day or do you have a more spontaneous approach to life? Apparently the liver and pancreas (insulin) better accommodate a large meal earlier in the day than the exact same meal at night .