The Circadian Code: Lose weight, supercharge your energy and sleep well every night

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a b Duffy JF, Cain SW, Chang AM, Phillips AJ, Münch MY, Gronfier C, etal. (September 2011). "Sex difference in the near-24-hour intrinsic period of the human circadian timing system". Proceedings of the National Academy of Sciences of the United States of America. 108 (Supplement_3): 15602–8. Bibcode: 2011PNAS..10815602D. doi: 10.1073/pnas.1010666108. PMC 3176605. PMID 21536890. Lalchhandama K (2017). "The path to the 2017 Nobel Prize in Physiology or Medicine". Science Vision. 3 (Suppl): 1–13. Lighting requirements for circadian regulation are not simply the same as those for vision; planning of indoor lighting in offices and institutions is beginning to take this into account. [121] Animal studies on the effects of light in laboratory conditions have until recently considered light intensity ( irradiance) but not color, which can be shown to "act as an essential regulator of biological timing in more natural settings". [122] unreliable medical source?] Nagoshi E, Saini C, Bauer C, Laroche T, Naef F, Schibler U (November 2004). "Circadian gene expression in individual fibroblasts: cell-autonomous and self-sustained oscillators pass time to daughter cells". Cell. 119 (5): 693–705. doi: 10.1016/j.cell.2004.11.015. PMID 15550250. S2CID 15633902.

Extended ebook content for The Circadian Code: The Circadian

Theophrastus, 'Περὶ φυτῶν ἱστορία'. "Enquiry into plants and minor works on odours and weather signs, with an English translation by Sir Arthur Hort, bart 1916". Archived from the original on 2022-04-13. Welsh DK, Takahashi JS, Kay SA (March 2010). "Suprachiasmatic nucleus: cell autonomy and network properties". Annual Review of Physiology. 72: 551–77. doi: 10.1146/annurev-physiol-021909-135919. PMC 3758475. PMID 20148688. Folk GE, Thrift DL, Zimmerman MB, Reimann P (2006-12-01). "Mammalian activity – rest rhythms in Arctic continuous daylight". Biological Rhythm Research. 37 (6): 455–469. doi: 10.1080/09291010600738551. S2CID 84625255. Would local animals maintained under natural continuous daylight demonstrate the Aschoff effect described in previously published laboratory experiments using continuous light, in which rats' circadian activity patterns changed systematically to a longer period, expressing a 26-hour day of activity and rest?a b c Leloup JC, Goldbeter A (February 1998). "A model for circadian rhythms in Drosophila incorporating the formation of a complex between the PER and TIM proteins". Journal of Biological Rhythms. 13 (1): 70–87. doi: 10.1177/074873098128999934. PMID 9486845. S2CID 17944849. Start your eating window earlier rather than later. An example may be eating breakfast at 8am and having your last meal round 6-7pm (depending on your target eating window). Nakano S, Uchida K, Kigoshi T, Azukizawa S, Iwasaki R, Kaneko M, Morimoto S (August 1991). "Circadian rhythm of blood pressure in normotensive NIDDM subjects. Its relationship to microvascular complications". Diabetes Care. 14 (8): 707–711. doi: 10.2337/diacare.14.8.707. PMID 1954805. S2CID 12489921. Leso V, Caturano A, Vetrani I, Iavicoli I (January 2021). "Shift or night shift work and dementia risk: a systematic review". European Review for Medical and Pharmacological Sciences. 25 (1): 222–232. doi: 10.26355/eurrev_202101_24388. PMID 33506911.

circadian clocks affect our health beyond sleep How our body’s circadian clocks affect our health beyond sleep

This is 90%+ of the benefit you will ever get from learning about the circadian rhythm. If you further optimize it, you might also consider the following In 1954, an important experiment reported by Colin Pittendrigh demonstrated that eclosion (the process of pupa turning into adult) in Drosophila pseudoobscura was a circadian behaviour. He demonstrated that while temperature played a vital role in eclosion rhythm, the period of eclosion was delayed but not stopped when temperature was decreased. [15] [14]Gardner MJ, Hubbard KE, Hotta CT, Dodd AN, Webb AA (July 2006). "How plants tell the time". The Biochemical Journal. 397 (1): 15–24. doi: 10.1042/BJ20060484. PMC 1479754. PMID 16761955.

The Circadian Code: Lose Weight, Supercharge Your Energy, and The Circadian Code: Lose Weight, Supercharge Your Energy, and

Dijk DJ, von Schantz M (August 2005). "Timing and consolidation of human sleep, wakefulness, and performance by a symphony of oscillators". Journal of Biological Rhythms. 20 (4): 279–290. doi: 10.1177/0748730405278292. PMID 16077148. S2CID 13538323. As Dr. Panda tells us: “ The Circadian Code is a revolution in the way you think about diet, exercise, work, learning, and technology. Instead of counting calories or limiting food choices, you will learn that there is a right time to eat so that you can actually burn calories while you sleep. There is also a best time of day to exercise, to work, and to rest. Your body already knows this code: you just have to become aware of it and then follow its rhythm.” a b c Proper KI, van de Langenberg D, Rodenburg W, Vermeulen RC, van der Beek AJ, van Steeg H, van Kerkhof LW (May 2016). "The Relationship Between Shift Work and Metabolic Risk Factors: A Systematic Review of Longitudinal Studies". American Journal of Preventive Medicine. 50 (5): e147–e157. doi: 10.1016/j.amepre.2015.11.013. PMID 26810355.Webb AA, Seki M, Satake A, Caldana C (February 2019). "Continuous dynamic adjustment of the plant circadian oscillator". Nature Communications. 10 (1): 550. Bibcode: 2019NatCo..10..550W. doi: 10.1038/s41467-019-08398-5. PMC 6358598. PMID 30710080. Vitaterna MH, Takahashi JS, Turek FW (2001). "Overview of circadian rhythms". Alcohol Research & Health. 25 (2): 85–93. PMC 6707128. PMID 11584554. Duffy JF, Czeisler CA (June 2009). "Effect of Light on Human Circadian Physiology". Sleep Medicine Clinics. 4 (2): 165–177. doi: 10.1016/j.jsmc.2009.01.004. PMC 2717723. PMID 20161220. Circadian rhythms allow organisms to anticipate and prepare for precise and regular environmental changes. They thus enable organisms to make better use of environmental resources (e.g. light and food) compared to those that cannot predict such availability. It has therefore been suggested that circadian rhythms put organisms at a selective advantage in evolutionary terms. However, rhythmicity appears to be as important in regulating and coordinating internal metabolic processes, as in coordinating with the environment. [33] This is suggested by the maintenance (heritability) of circadian rhythms in fruit flies after several hundred generations in constant laboratory conditions, [34] as well as in creatures in constant darkness in the wild, and by the experimental elimination of behavioral—but not physiological—circadian rhythms in quail. [35] [36]