The Circadian Code talks about how the our body’s circadian clock affects our health. One big argument in the book was in favor of restricted time eating, or in order words, intermittent fasting. Here are some of my takeaways:

• You can start with eating within a 12 hour window for 2 weeks, and then reduce it by 1 hour each week, with the goal of eventually restricting all of your eating within an 8 hour window.
• He suggests having a protein & fiber heavy breakfast. Oatmeal, cottage cheese, almonds and dried cranberries
• Don’t eat carbs at dinner
• Your brain works best between 10 AM - 3 PM
• Light elevates mood. You need to be exposed to a light source that is at least 10,000 lux for 15-30 minutes every day
• Best time to take melatonin is 2 hours before bedtime. Wait 1-2 hours after eating before you take melatonin