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Change Your Schedule, Change Your Life: How to Harness the Power of Clock Genes to Lose Weight, Optimize Your Workout, and Finally Get a Good Night's Sleep
An eye-opening handbook from a leading Ayurvedic physician that blends cutting-edge science on "clock genes" with ancient eastern wisdom to help us understand how to harness the power of chronobiology to effortlessly lose weight, sleep better, exercise stronger, reduce stress, and boost our wellbeing. "It’s not you, it’s your schedule." Does it sound like magic? It’s not. We’ve all heard of circadian rhythms—those biological processes that give us jet lag and make us night owls or early birds. But few of us know just how profoundly these diurnal patterns affect our overall health. Bad habits like skipping meals, squeezing in workouts when it’s convenient, working late into the night to maximize productivity and then trying to "catch up" on sleep during the weekend disrupt our natural cycles. A growing body of research on chronobiology reveals just how sensitive the human body is to these rhythms all the way down to the genetic level. Our "clock genes" control more than we realize, and small changes can make the difference between battling our bodies, and effortlessly managing weight, sleep, stress, inflammation, and more. Marrying ancient Ayurvedic wisdom with the latest scientific research, Dr. Suhas Kshirsagar’s holistic step-by-step 30-day plan gives you the tools—and the schedule—you need to transform your life. With diagnostic quizzes to determine your specific mind-body type, you will learn to adapt you schedule for effortless wellness for life.
288 pages, Hardcover
First published January 30, 2018
1338 people are currently reading
6755 people want to read
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Displaying 1 - 30 of 438 reviews
December 22, 2018
Although the basic assumption (that one doesn't get to sleep before 10:30 p.m.) is incorrect in my case, the initial suggestions given made sense:
-Get to sleep at a set time each night, ideally before 10:30 p.m.
-Eat your largest meal of the day around noon
-Exercise first thing in the morning
Unfortunately, it dissolves into pseudo-science later on in the book and the diet recommended for my Ayurvedic type is so restrictive that I'd rather be fat.
-Get to sleep at a set time each night, ideally before 10:30 p.m.
-Eat your largest meal of the day around noon
-Exercise first thing in the morning
Unfortunately, it dissolves into pseudo-science later on in the book and the diet recommended for my Ayurvedic type is so restrictive that I'd rather be fat.
April 13, 2019
I learned a lot from this one--maybe because I already buy it. The body has a circadian rhythm and you feel best when you follow it. The part I loved most about this book was the most unscientific--that there are different types of bodies. He has three different types of sleepers, eaters, exercisers and I could easily find myself in his quizes and my kids and husband. His suggestions for each were the same (go to bed early, eat breakfast, get out in the sun, exercise), but it did feel validating to have someone describe exactly your bundle of preferences and health issues.
January 14, 2021
Eu trabalho já há alguns anos com membranas, barreiras que são responsáveis por selecionar a passagem de determinadas substâncias. Ok, e daí? Parece que não tem nada a ver com o livro, certo? Errado.
Eu comecei a ler o livro (ou melhor, ouvir) e achei o início extraordinário. Vários estudos e um bom embasamento teórico sobre o assunto me conquistaram e afastaram um pouco o medo que eu estava de ser um livro baseado em pseudociência.
Com isso continuei a leitura. Aos poucos, a narradora foi descrevendo a importância de uma alimentação balanceada de uma boa noite de sono e, sobretudo, a necessidade de acostumar o corpo a padrões. Esses estudos reforçaram outros materiais que eu já tinha consumido sobre o assunto e, imediatamente comecei a colocar em prática várias situações.
Ok, digamos que até esse ponto, o conteúdo havia passado pelo meu filtro, minha membrana, como algo factível. A partir da segunda metade do livro no entanto, algumas coisas começaram a ser rejeitadas. O autor propõe alguns testes para se "descobrir" o perfil do corpo, do sono e da alimentação. Ora, nada contra o teste em si, o problema são as inferências que são tiradas dele. Baseados no seu tipo de corpo ele infere se vc é uma pessoa quieta, organizada ou preocupada (wtf?).
Além disso, o autor coloca como irredutível o seguimento das "verdades" que ele propõe. Vivemos em um mundo com pessoas de diferentes realidades e condições socio-economico-culturais (não sei se esse termo existe). É muito difícil para todo mundo aplicar as práticas que são descritas no livro. NO ENTANTO, acredito sim que qualquer pessoa pode tirar muitos aprendizados úteis do livro e adaptar à propria rotina.
No frigir dos ovos, foi um bom livro, eu aprendi muita coisa e vou adotar várias dicas que foram passadas para a minha vida. Recomendo a leitura, mas que você use uma membrana para selecionar e poder aplicar o que se encaixar à sua realidade.
Eu comecei a ler o livro (ou melhor, ouvir) e achei o início extraordinário. Vários estudos e um bom embasamento teórico sobre o assunto me conquistaram e afastaram um pouco o medo que eu estava de ser um livro baseado em pseudociência.
Com isso continuei a leitura. Aos poucos, a narradora foi descrevendo a importância de uma alimentação balanceada de uma boa noite de sono e, sobretudo, a necessidade de acostumar o corpo a padrões. Esses estudos reforçaram outros materiais que eu já tinha consumido sobre o assunto e, imediatamente comecei a colocar em prática várias situações.
Ok, digamos que até esse ponto, o conteúdo havia passado pelo meu filtro, minha membrana, como algo factível. A partir da segunda metade do livro no entanto, algumas coisas começaram a ser rejeitadas. O autor propõe alguns testes para se "descobrir" o perfil do corpo, do sono e da alimentação. Ora, nada contra o teste em si, o problema são as inferências que são tiradas dele. Baseados no seu tipo de corpo ele infere se vc é uma pessoa quieta, organizada ou preocupada (wtf?).
Além disso, o autor coloca como irredutível o seguimento das "verdades" que ele propõe. Vivemos em um mundo com pessoas de diferentes realidades e condições socio-economico-culturais (não sei se esse termo existe). É muito difícil para todo mundo aplicar as práticas que são descritas no livro. NO ENTANTO, acredito sim que qualquer pessoa pode tirar muitos aprendizados úteis do livro e adaptar à propria rotina.
No frigir dos ovos, foi um bom livro, eu aprendi muita coisa e vou adotar várias dicas que foram passadas para a minha vida. Recomendo a leitura, mas que você use uma membrana para selecionar e poder aplicar o que se encaixar à sua realidade.
December 17, 2020
What I loved: the education and schedule suggestions around circadian rhythm, and the insistence on sleep importance and consistency. I will certainly implement many things I learned from this book. What I didn’t love: the constant referral to weight, as if it is the only or most important motive for making lifestyle changes, citing Ayurvedic theories as evidence without actual evidence, and all the TOXINS. Oh, the toxins. Honestly, most experts lose some if not most credibility with me if they rely on constant referral to flushing toxins from here and there. If it were more specific, or something that was actually real, I would take that part more seriously. So lots of good, lots of nope.
May 4, 2019
Listened to via audible.
Someone recommended I read this book when I started the f45 challenge (clean eating plus intense cardio for 8 weeks). The beginning started off strong and the following points were really pushed:
1. We as a society go to bed waaaay too late and this is messing with our circadian rhythm
* Ideally, we'd sleep around 10-6
* No screen time 2 hours before sleep as this tricks the body into thinking the sun is out
* Taking walks outside if you work in an office helps us keep awake (more natural sun)
* Ideally, you exercise in the early morning rather than after work
2. Our digestive system is also in tune with our circadian rhythm
* Our biggest meal should be lunch, when our digestive system is at its peak
* Breakfast is a primer for lunch. Small, but important
* As a society, our dinners are far too large, and our digestive systems are shutting down by the time we eat these huge meals, causing insomnia, indigestion, etc
I can definitely get on board with those points. I normally went to be around 12-1am and woke up at 7:30. Since I cut out caffeine for my f45 challenge, I naturally switched to the schedule pushed by this book. It's only been 2 weeks, so I can't say if it really helped all that much (I do feel much more awake though!) My lunches and dinners are evenly sized, though I am finding myself way hungrier in the morning compared to pre-f45.
Why I gave this book such a low score, however, was all the pseudo-science splashed in there. There were lots of tests to find out "what kind of metabolism do you have?" and based on your answers, the author would explain how your faster metabolism means you have bigger bones and are more of a perfectionist. What? It sounded like a made up horoscope. I zoned out a lot (I was listening to the audio book) and skipped around because of all the fluff thrown in there.
Someone recommended I read this book when I started the f45 challenge (clean eating plus intense cardio for 8 weeks). The beginning started off strong and the following points were really pushed:
1. We as a society go to bed waaaay too late and this is messing with our circadian rhythm
* Ideally, we'd sleep around 10-6
* No screen time 2 hours before sleep as this tricks the body into thinking the sun is out
* Taking walks outside if you work in an office helps us keep awake (more natural sun)
* Ideally, you exercise in the early morning rather than after work
2. Our digestive system is also in tune with our circadian rhythm
* Our biggest meal should be lunch, when our digestive system is at its peak
* Breakfast is a primer for lunch. Small, but important
* As a society, our dinners are far too large, and our digestive systems are shutting down by the time we eat these huge meals, causing insomnia, indigestion, etc
I can definitely get on board with those points. I normally went to be around 12-1am and woke up at 7:30. Since I cut out caffeine for my f45 challenge, I naturally switched to the schedule pushed by this book. It's only been 2 weeks, so I can't say if it really helped all that much (I do feel much more awake though!) My lunches and dinners are evenly sized, though I am finding myself way hungrier in the morning compared to pre-f45.
Why I gave this book such a low score, however, was all the pseudo-science splashed in there. There were lots of tests to find out "what kind of metabolism do you have?" and based on your answers, the author would explain how your faster metabolism means you have bigger bones and are more of a perfectionist. What? It sounded like a made up horoscope. I zoned out a lot (I was listening to the audio book) and skipped around because of all the fluff thrown in there.
June 26, 2020
Um livro bem interessante, acabei por aderir algumas práticas dele:
- Exercitar de manhã quando acordo sem nada comer, seu corpo não tem açúcar para queimar nesse horário e ai queima gordura.
- Almoçar bastante, a maior refeição do dia.
- Janta antes das 19:00, leve e simples.
- Nada de lanches entre as refeições.
Alguns hábitos que o livro indica e já praticava:
- Dormir as 22:00 e acordar as 6:00.
- Desconectar do celular e tv... no máximo as 20:30
- Meditação.
*não tente acompanhar o hábitos de outras pessoas, seu corpo é único.
- Exercitar de manhã quando acordo sem nada comer, seu corpo não tem açúcar para queimar nesse horário e ai queima gordura.
- Almoçar bastante, a maior refeição do dia.
- Janta antes das 19:00, leve e simples.
- Nada de lanches entre as refeições.
Alguns hábitos que o livro indica e já praticava:
- Dormir as 22:00 e acordar as 6:00.
- Desconectar do celular e tv... no máximo as 20:30
- Meditação.
*não tente acompanhar o hábitos de outras pessoas, seu corpo é único.
April 2, 2021
Extremamente interessante! Eu nunca li livros deste género, não o enquadro propriamente na categoria de auto-ajuda, mas, de certeza forma, é um livro de auto-ajuda.
Não sei se foi por ser o primeiro livro desta categoria que li, mas fiquei fascinada, devorei-o e tenho pena que já o tenha terminado. Aprendi imenso, pensei ainda mais e ajudou-me a fazer algumas alterações no meu estilo de vida.
Não digo que o Dr. Suhas Kshirsagar é detentor de toda a verdade. Como sabemos, nestes estilos de vida, nestes conselhos e nestas perspetivas, cada um puxa a brasa à sua sardinha, mas eu adorei a maneira como o livro está organizado, escrito e pensado.
Há coisas que me fizeram mesmo refletir e fazer um balanço de como me sinto em determinadas situações e outros conselhos fizeram-me reconhecer que faço muitas coisas erradas (e que sei que estão erradas, nesta ou em qualquer outra filosofia, mas que faltava este reconhecimento).
Sinto que este livro foi um abanão e que me deu alguns instrumentos para começar, de uma vez por todas, a ouvir o meu corpo. E por vezes achamos que ouvir o corpo é algo muito espiritual (com toda a carga que isso acarreta), mas se calhar passa por comer apenas quando temos fome e não quando “devemos”. Se calhar passa por não nos sentirmos mal por não gostarmos de treinar intensamente durante uma hora e querermos algo mais leve.
Estou mesmo feliz com esta leitura e quero ler mais sobre o ayurveda. Fiquei genuinamente interessada e estou curiosa para as mudanças que poderei sentir no meu corpo ao aplicar algumas das indicações.
Aconselho vivamente a todos! Mesmo a quem nunca se aventurou nestas leituras, mesmo a quem é céptico ou a quem adora estes temas. Mesmo que não cumpram uma única indicação, garanto-vos que vale a pena só pela leitura.
Não sei se foi por ser o primeiro livro desta categoria que li, mas fiquei fascinada, devorei-o e tenho pena que já o tenha terminado. Aprendi imenso, pensei ainda mais e ajudou-me a fazer algumas alterações no meu estilo de vida.
Não digo que o Dr. Suhas Kshirsagar é detentor de toda a verdade. Como sabemos, nestes estilos de vida, nestes conselhos e nestas perspetivas, cada um puxa a brasa à sua sardinha, mas eu adorei a maneira como o livro está organizado, escrito e pensado.
Há coisas que me fizeram mesmo refletir e fazer um balanço de como me sinto em determinadas situações e outros conselhos fizeram-me reconhecer que faço muitas coisas erradas (e que sei que estão erradas, nesta ou em qualquer outra filosofia, mas que faltava este reconhecimento).
Sinto que este livro foi um abanão e que me deu alguns instrumentos para começar, de uma vez por todas, a ouvir o meu corpo. E por vezes achamos que ouvir o corpo é algo muito espiritual (com toda a carga que isso acarreta), mas se calhar passa por comer apenas quando temos fome e não quando “devemos”. Se calhar passa por não nos sentirmos mal por não gostarmos de treinar intensamente durante uma hora e querermos algo mais leve.
Estou mesmo feliz com esta leitura e quero ler mais sobre o ayurveda. Fiquei genuinamente interessada e estou curiosa para as mudanças que poderei sentir no meu corpo ao aplicar algumas das indicações.
Aconselho vivamente a todos! Mesmo a quem nunca se aventurou nestas leituras, mesmo a quem é céptico ou a quem adora estes temas. Mesmo que não cumpram uma única indicação, garanto-vos que vale a pena só pela leitura.
February 16, 2024
As a registered dietitian & vegan, I just cannot recommend this book. So much pseudoscience & not sure if the author is any sort of medical doctor, so I guess I should not be surprised… Any book that does not recommend fruits & vegetables year round /recommends you limit certain fruits or vegetables for arbitrary reasons or that absolutely everyone should avoid flour is a red flag to me as a trained nutrition professional. And a lot of the recommendations around lifestyle are not feasible for regular people or take into account the social determinants of health. I was hoping this could be a good resource around sleep, but my fault for not realizing what I was getting into. I made myself finish this book, but I do not recommend it. Work with a registered dietitian if you are seeking guidance on dietary changes, as there’s a lot of misinformation out there in books like this, not just social media.
February 19, 2024
Fevereiro, 2024
4,5💫
Mais um livro que leio, no sentido de conseguir contrariar a minha velha prática de adormecer tarde e dormir pouquíssimas horas, aliado a este factor, se conseguir aplicar, no meu dia a dia, algumas dicas explanadas no livro respeitantes à alimentação e à prática de exercício físico, melhor!
Gostei muito, na medida em que muita informação e conselhos que li fazem sentido, agora resta saber se conseguirei integrar alguns deles na minha rotina.
Isso é que era!!! 😁
4,5💫
Mais um livro que leio, no sentido de conseguir contrariar a minha velha prática de adormecer tarde e dormir pouquíssimas horas, aliado a este factor, se conseguir aplicar, no meu dia a dia, algumas dicas explanadas no livro respeitantes à alimentação e à prática de exercício físico, melhor!
Gostei muito, na medida em que muita informação e conselhos que li fazem sentido, agora resta saber se conseguirei integrar alguns deles na minha rotina.
Isso é que era!!! 😁
September 24, 2018
I really love books that have a holistic approach to health and wellbeing while offering research to support all the recommendations. This is a book anyone can pick up and use to improve their health through gentle changes in their daily life. We all know we should get to bed early, not snack late at night, and exercise, but wait until you find out why! The reasons will astound you, while being so simple! He pulls in the science of Ayurveda which is a body of knowledge that speaks clearly in timeless wisdom. I immediately began losing weight with one small change.
December 6, 2023
This book is a life-changer! I had not read anything about Ayurvedic medicine before, so this book fascinated me and seemed more hopeful than anything else I’ve read on some of these health issues. The book’s main premise is that you need to follow a specific daily schedule for sleeping, exercising, and eating—and your biggest meal should be lunch. (In fact, the schedule is so specific that he outlines it to the minute, at least 2x, in the book.) There is also very interesting info about how travel impacts your body, the need for screen time cutoffs, and the qualities of certain foods. I can’t wait to try the new schedule for a few days, and see if it makes the differences that he is promising. I am less likely to implement a lot of his diet suggestions, because for me they would be fairly strict and cumbersome (almost no dairy, and changing your diet for every season). I listened to this on audio, and was so fascinated by it that I then bought the hard copy book for myself. I highly recommend this book—although it would be hard for most people to incorporate the full gamut of his suggestions right away, there are probably some useful bits and pieces or key takeaways for everyone. A truly fascinating book.
My thoughts 4+ years after first reading this:
1) I continue to make lunch my biggest meal of the day (which also means that supper is it huge), and that is my most valuable lesson from this book.
2) Well, tied for the most valuable lesson from this book is the lesson where you make sure to have supper before the sun goes down (around 5pm or at least before 6pm). This kind of infers intermittent fasting—in my case about 14-15 hrs, and I like it a lot, because I don’t always feel stuffed anymore.
3) I continue to be much more thoughtful about how much dairy I eat (since I am so prone to colds and sinus infections).
4) I sometimes follow his advice that it’s ok to skip 1 meal a day if you feel really full (such as skipping breakfast if you aren’t hungry after a large supper the precious day).
5) I still appreciate all the other advice, but don’t follow it with any consistency.
His recs related to dairy, in general and by season:
“Dairy products are notorious for causing mucus to form in the body...” p147
February... “Less Dairy. Because your body may be retaining water and producing mucus, you want to stay away from dairy products as the season progresses. Dairy products contribute to seasonal colds and allergy symptoms.” p201
By late June... “Moderate dairy. You can increase your intake of dairy during these months if you don’t suffer from seasonal allergies or summer colds. If you do have congestion, ditch the dairy products.” p204
By the end of October... “No dairy. Reduce or eliminate dairy during the dry months because the combination of dry nasal passages and mucus can make seasonal colds much worse.... people with slow metabolism should avoid it altogether.” p208
My thoughts 4+ years after first reading this:
1) I continue to make lunch my biggest meal of the day (which also means that supper is it huge), and that is my most valuable lesson from this book.
2) Well, tied for the most valuable lesson from this book is the lesson where you make sure to have supper before the sun goes down (around 5pm or at least before 6pm). This kind of infers intermittent fasting—in my case about 14-15 hrs, and I like it a lot, because I don’t always feel stuffed anymore.
3) I continue to be much more thoughtful about how much dairy I eat (since I am so prone to colds and sinus infections).
4) I sometimes follow his advice that it’s ok to skip 1 meal a day if you feel really full (such as skipping breakfast if you aren’t hungry after a large supper the precious day).
5) I still appreciate all the other advice, but don’t follow it with any consistency.
His recs related to dairy, in general and by season:
“Dairy products are notorious for causing mucus to form in the body...” p147
February... “Less Dairy. Because your body may be retaining water and producing mucus, you want to stay away from dairy products as the season progresses. Dairy products contribute to seasonal colds and allergy symptoms.” p201
By late June... “Moderate dairy. You can increase your intake of dairy during these months if you don’t suffer from seasonal allergies or summer colds. If you do have congestion, ditch the dairy products.” p204
By the end of October... “No dairy. Reduce or eliminate dairy during the dry months because the combination of dry nasal passages and mucus can make seasonal colds much worse.... people with slow metabolism should avoid it altogether.” p208
January 3, 2021
Като за жанра хич не лоша книга. Разбира се, има пълнеж - повтаряне на ключови идеи, разкази за ежедневието на различни пациенти и как промяната им се е отразила. Има обаче и разумни съвети, които дори са научно обосновани.
Според автора доста от идеите, застъпени в аюрведа, са някакво интуитивно познание, кореспондиращо с по-късно появилите се научни познания за функционирането на биологичния часовник. Аз лично не съм запозната с аюрведа от други източници и не бих могла да кажа до колко е прав.
Хронобиологията ми събуди интереса през изминалата година, но не откривам много книги на българския пазар по темата освен тази, която е повече в самопомощ сектора, и "Биологичният часовник" на Изток-Запад, която е научно-популярна.
Според автора доста от идеите, застъпени в аюрведа, са някакво интуитивно познание, кореспондиращо с по-късно появилите се научни познания за функционирането на биологичния часовник. Аз лично не съм запозната с аюрведа от други източници и не бих могла да кажа до колко е прав.
Хронобиологията ми събуди интереса през изминалата година, но не откривам много книги на българския пазар по темата освен тази, която е повече в самопомощ сектора, и "Биологичният часовник" на Изток-Запад, която е научно-популярна.
December 6, 2023
There’s some good introduction to circadian rhythm and Ayurveda concepts and how to optimise your routine in different seasons. However the book fails to account for different types of work and schedules and to provide more practical flexible advice instead of repeating always one size that doesn’t fit all. I was also particularly annoyed by the dietary advice that is given on this book. But for people that have their routines all messed up and are interested in the topic might be a good start. Was expecting more.
April 22, 2021
Aprendi muito sobre medicina Ayurveda e gostei muito da forma que ele coloca vários exemplos dos pacientes dele.
O que eu não gostei tanto foi a pegada dieta e emagrecimento que o livro tem.
O que eu não gostei tanto foi a pegada dieta e emagrecimento que o livro tem.
January 27, 2023
"The truth is, good sleep starts when you wake up."
And it is so true! Understanding our biological rhythm means we need to start preparing for sleep by waking early.
Reading this book reinforces the lessons I have learned on important lifestyle habits through yoga and personal experiences. So it was really encouraging and helpful. It is an easy and light read, which I finished within two days.
Three key things, if you don't do anything else, is to follow the natural rhythm of your body clock:
1. Sleep by 10.30pm
2. Eat your main meal at noon
3. Exercise in the morning
I appreciate that while the author is a well-known ayurvedic master, this book is based primarily on the science of circadian rhythm and he demonstrates how ayurvedic wisdom actually knew this a long time before and base their healing practises on this understanding. The natural chronobiology of the body functions in a cycle/loop and ayurveda explains how to live healthily by understanding the 4 hourly cycles of our body (from 6am :kapha to pitta to vata and again to kapha to pitta to vata).
That is why it is easier and better to wake before 6am, before the kapha (water) cycle starts, exercise early, eat lightly early and get some sunshine in the morning to get the metabolism up. All these signal to the body that it is day. Eating the main meal at noon harnesses the full powers of pitta (fire) at mid day to digest and absorb the food well, utilising the powers of the hormones ghrelin (appetite promoter which is higher just before we eat and during the day) and leptin (appetite suppressor that rises in the evening). Then when the vata (air) period starts from 2pm to 6pm, we would be able to harness all our creative energies as we have sufficient fuel.
Ghrelin peaks just before nightfall, so it is helpful to eat a light dinner by 6pm. Melatonin rises in the night when light is reduced and peaks around 10 pm. That is when the kapha period ends so one should take advantage of this window to go to bed. Otherwise, the pitta period will begin and you will be wide awake during this "second wind" and even feel hungry between 10 pm to 2am.
Sleepwise, it is important to get minimum 3 cycles of non-REM/REM sleep per night, but better if we can get 4 to 5 cycles. This means we need to sleep sufficient hours, and also take advantage of the pitta/vata cycles.
But our modern lifestyles really mess up our cycles. We eat late and stay up late. Reduction in sleep means reduced metabolism, higher fat storage, higher inflammation and insulin resistance. When we eat late at night, when leptin levels are naturally high, we make our bodies "leptin resistant" which means that over time, we are less able to suppress appetite because the body cells are not not listening to Mr Leptin any more! This is a fascinating science!
I appreciate that the book explained that we have a masterclock in our brain (residing within the suprachiasmatic nucleus (SCN) which responds to light for its timing; and the peripheral clocks in every single cell of the body which responds to food. Both need to be in sync or the body will be rather confused! So when we force ourselves to sleep late and eat late, we are creating confusion and chaos.
I do appreciate the different questionaires in the book to help us gauge if we are vata, pitta, or kapha types when it comes to sleep, diet and exercise - so that we can tailor our lifestyles accordingly. I did not realise until reading this book that one does not have to be the same type in terms of sleep, diet and exercise. Eg you can be vata in your sleep style (that is, a light sleeper); and itta in terms of your diet (that is, a strong digestion).
I am mainly vata all through, it seems. I am writing this here so I can remember:
1. I am a light sleeper
-cold hands and feet; restlessness; naturally thin; prone to dry skin; energy comes and goes in bursts; many interests; always making plans and thinking about contingencies; tend to stay up late by exciting interests or ventures; struggle to wind down at night; wake up easily throughout the night
-so I have to: minimize stimulation before bed (this is for all types but esp for vata); warm hands and feet if need; evening meditation eg yoga nidra or do journaling to unwind; keep bedroom dark and silent; hydrate body and house
2. I have variable metabolism/digestion
-very focused on things that interest me that I can forget to eat; tend to be easily dehydrated and have dry skin and joints; sensitive to cold.
- so I need to: have regular mealtimes; more fluids and oil/fats (unlikely for vata to get fat easily if we follow our circadian rhythm); no ice cream/frozen food; more spices/vegetables/raw nuts - lightly cooked.
3. I am a variable exerciser
- easily bored with fixed routines eg in the gym; experience bursts of intense energy but suffer from long exhaustion afterwards; injury prone from intense exercise
- so I need to: find something that I can stay engaged with, that is less intense (eg yoga); avoid intensive exercise; take long rest if need; warm up and hydrate.
* I think a good companion to this book is "Why we Sleep" by Matthew Walker, who is a sleep scientist. This book really convinced me to sleep early and with sufficient hours, because the science is so convincing!!! I am reading Dr Satchin Panda's book on Circadian Code now, as he is a scientist specialising in research in this field.
And it is so true! Understanding our biological rhythm means we need to start preparing for sleep by waking early.
Reading this book reinforces the lessons I have learned on important lifestyle habits through yoga and personal experiences. So it was really encouraging and helpful. It is an easy and light read, which I finished within two days.
Three key things, if you don't do anything else, is to follow the natural rhythm of your body clock:
1. Sleep by 10.30pm
2. Eat your main meal at noon
3. Exercise in the morning
I appreciate that while the author is a well-known ayurvedic master, this book is based primarily on the science of circadian rhythm and he demonstrates how ayurvedic wisdom actually knew this a long time before and base their healing practises on this understanding. The natural chronobiology of the body functions in a cycle/loop and ayurveda explains how to live healthily by understanding the 4 hourly cycles of our body (from 6am :kapha to pitta to vata and again to kapha to pitta to vata).
That is why it is easier and better to wake before 6am, before the kapha (water) cycle starts, exercise early, eat lightly early and get some sunshine in the morning to get the metabolism up. All these signal to the body that it is day. Eating the main meal at noon harnesses the full powers of pitta (fire) at mid day to digest and absorb the food well, utilising the powers of the hormones ghrelin (appetite promoter which is higher just before we eat and during the day) and leptin (appetite suppressor that rises in the evening). Then when the vata (air) period starts from 2pm to 6pm, we would be able to harness all our creative energies as we have sufficient fuel.
Ghrelin peaks just before nightfall, so it is helpful to eat a light dinner by 6pm. Melatonin rises in the night when light is reduced and peaks around 10 pm. That is when the kapha period ends so one should take advantage of this window to go to bed. Otherwise, the pitta period will begin and you will be wide awake during this "second wind" and even feel hungry between 10 pm to 2am.
Sleepwise, it is important to get minimum 3 cycles of non-REM/REM sleep per night, but better if we can get 4 to 5 cycles. This means we need to sleep sufficient hours, and also take advantage of the pitta/vata cycles.
But our modern lifestyles really mess up our cycles. We eat late and stay up late. Reduction in sleep means reduced metabolism, higher fat storage, higher inflammation and insulin resistance. When we eat late at night, when leptin levels are naturally high, we make our bodies "leptin resistant" which means that over time, we are less able to suppress appetite because the body cells are not not listening to Mr Leptin any more! This is a fascinating science!
I appreciate that the book explained that we have a masterclock in our brain (residing within the suprachiasmatic nucleus (SCN) which responds to light for its timing; and the peripheral clocks in every single cell of the body which responds to food. Both need to be in sync or the body will be rather confused! So when we force ourselves to sleep late and eat late, we are creating confusion and chaos.
I do appreciate the different questionaires in the book to help us gauge if we are vata, pitta, or kapha types when it comes to sleep, diet and exercise - so that we can tailor our lifestyles accordingly. I did not realise until reading this book that one does not have to be the same type in terms of sleep, diet and exercise. Eg you can be vata in your sleep style (that is, a light sleeper); and itta in terms of your diet (that is, a strong digestion).
I am mainly vata all through, it seems. I am writing this here so I can remember:
1. I am a light sleeper
-cold hands and feet; restlessness; naturally thin; prone to dry skin; energy comes and goes in bursts; many interests; always making plans and thinking about contingencies; tend to stay up late by exciting interests or ventures; struggle to wind down at night; wake up easily throughout the night
-so I have to: minimize stimulation before bed (this is for all types but esp for vata); warm hands and feet if need; evening meditation eg yoga nidra or do journaling to unwind; keep bedroom dark and silent; hydrate body and house
2. I have variable metabolism/digestion
-very focused on things that interest me that I can forget to eat; tend to be easily dehydrated and have dry skin and joints; sensitive to cold.
- so I need to: have regular mealtimes; more fluids and oil/fats (unlikely for vata to get fat easily if we follow our circadian rhythm); no ice cream/frozen food; more spices/vegetables/raw nuts - lightly cooked.
3. I am a variable exerciser
- easily bored with fixed routines eg in the gym; experience bursts of intense energy but suffer from long exhaustion afterwards; injury prone from intense exercise
- so I need to: find something that I can stay engaged with, that is less intense (eg yoga); avoid intensive exercise; take long rest if need; warm up and hydrate.
* I think a good companion to this book is "Why we Sleep" by Matthew Walker, who is a sleep scientist. This book really convinced me to sleep early and with sufficient hours, because the science is so convincing!!! I am reading Dr Satchin Panda's book on Circadian Code now, as he is a scientist specialising in research in this field.
June 8, 2018
This book had some incredible advice and insights! I am now fascinated by Ayurvedic medicine and Chronobiology. I adjusted my schedule the tiniest bit and have noticed tremendous benefits.
The Author’s “if you do nothing else, do these 3 things” advice is to:
1) Set a consistent bedtime, before 10:30pm, and stick to it,
2) Do some form of light exercise first thing in the morning, before eating breakfast,
3) Eat your largest meal at lunch rather than dinner time.
I’m not great at always doing these things, but when I do them, I feel amazing! I’ve finally transformed from a lifelong “night owl” to someone who keeps a normal schedule and feels rested. This is quite the feat, as I’m currently pregnant with my 3rd child. I listened to this book around the beginning of my 2nd trimester. I have been less sick, had more energy, and gained less weight than I did during previous pregnancies. I am more emotionally stable as well, which has helped me to be a better parent for a greater percentage of the time.
Yes, there is a lot of advice in this book that is “intense” or extreme and I’m not sure I’ll be able to work up to it. But overall, it was useful information, and I appreciated how the claims were backed by scientific research. I am happy to know more about my body and how to live more healthily without drastic changes!
The Author’s “if you do nothing else, do these 3 things” advice is to:
1) Set a consistent bedtime, before 10:30pm, and stick to it,
2) Do some form of light exercise first thing in the morning, before eating breakfast,
3) Eat your largest meal at lunch rather than dinner time.
I’m not great at always doing these things, but when I do them, I feel amazing! I’ve finally transformed from a lifelong “night owl” to someone who keeps a normal schedule and feels rested. This is quite the feat, as I’m currently pregnant with my 3rd child. I listened to this book around the beginning of my 2nd trimester. I have been less sick, had more energy, and gained less weight than I did during previous pregnancies. I am more emotionally stable as well, which has helped me to be a better parent for a greater percentage of the time.
Yes, there is a lot of advice in this book that is “intense” or extreme and I’m not sure I’ll be able to work up to it. But overall, it was useful information, and I appreciated how the claims were backed by scientific research. I am happy to know more about my body and how to live more healthily without drastic changes!
January 12, 2021
Por coincidência li enquanto estou passando por uma fase em que preciso de concentração e energia para estudos (coisa que não estava acontecendo). A premissa básica do livro é que não é o que você faz, mas em que período do dia você faz. Durante a leitura fui pondo em prática as sugestões do autor sobre os horários de alimentação, exercício, lazer e sono, e mesmo em poucos dias já senti mudanças muito positivas na minha capacidade de foco, principalmente no período da tarde, que é o que tenho mais dificuldade. O que mais me convenceu ao longo da leitura foi a apresentação de artigos sobre a influência da luz natural no nosso ritmo circadiano. Confesso que minha tentativa de mudanças de horários foi estimulada pela necessidade atual de rotina, mas contribuiu muito o fato de que as alterações sugeridas não fugiam muito do meu dia a dia habitual, então realmente foram pequenas adaptações nos horários, e que até então estão valendo a pena.
Aconselho a leitura para quem está em alguma fase que também necessite disciplina e concentração.
Aconselho a leitura para quem está em alguma fase que também necessite disciplina e concentração.
May 21, 2020
Leitura diferente do que tinha lido até hoje. Acho que transmite conhecimentos muito bons e com os quais não estava familiarizado. Fico com vontade de experimentar algumas coisas, outras nem tanto (não pondo em questão que nos faria bem a todos).
Aconselho a leitura até porque novos conhecimentos nunca são demais, queiramos nós fazer deles um hábito ou não.
A meu ver, nota 4 em vez de 5 devido ao facto de se repetir sobre alguns temas muitas vezes ao longo do livro. Considero que poderia ser mais curto.
Aconselho a leitura até porque novos conhecimentos nunca são demais, queiramos nós fazer deles um hábito ou não.
A meu ver, nota 4 em vez de 5 devido ao facto de se repetir sobre alguns temas muitas vezes ao longo do livro. Considero que poderia ser mais curto.
April 2, 2024
I listened to "Change Your Schedule, Change Your Life" as an audiobook and while presents some intriguing ideas, its length could be condensed to a quarter of its volume. The book tends to oversimplify by assuming that most people would fall into one box if they followed the same patterns (certainly not true), lacking depth in its approach through overall generalising. Additionally, the illustrative examples of the application of the author's methods are often trivial, detracting from the overall impact of the book.
August 4, 2018
I am skeptical about a lot of the practices in this book since their origins are referenced as Ayurvedic medicine. It seems like a way to sell the Orient image of health to westerners. I also wasn't a fan of the "chronobiologists" cavalierly referred to in this book. However, it does seem to offer some good advice on healthy habits and practices. Not a whole lot I haven't heard before, but again, the origins referenced was Ayurvedic medicine so that makes me automatically skeptical.
February 17, 2019
Unfortunately, this book on Ayurveda was wrapped in minimally-researched chronobiology with a sprinkling of "Are you tired of being tired?! TRY THIS!" to entice you to buy a book on Ayurveda. The entirety of the "clock gene" content could fit in the subtitle as "Exercise before breakfast, eat your largest meal midday, and go to bed before 10:30PM." This scheme-y, gimmicky presentation undermines any value that Ayurveda might actually have.
January 23, 2025
Foca-se bastante na perda de peso. Gostava de ver mais evidências do impacto noutro tipo de problemas. Acho que é importante para tirar algum conhecimento e lá está, aprender a ouvir mais o nosso corpo, mas em certos tópicos tem de ser adaptado ao que cada um pretende. Gostei muito das várias referências à importância das práticas do yoga.
July 28, 2018
Wow! I've literally been telling everyone I know about this book. Could it really be as simple as Change Your Schedule Change Your Life? Going to try it and find out.
Read a book that will make you smarter
Read a book that will make you smarter
April 15, 2018
I loved this. Life changing.
August 1, 2025
Apesar dos comentários sobre a fundamentação pseudocientífica do livro, percebi que grande parte dos se baseia em argumentos muito sólidos e empíricos.
De maneira bem pessoal, adorei fazer os questionários, descobrir mais sobre minhas próprias tendências corporais e ter dicas para como lidar com elas da maneira mais adequada.
A leitura é leve, dinâmica e prática. Mas requer, é claro, um pouco de filtro, pois é fácil se deixar levar por dicas que parecem infalíveis e criar expectativas um tanto idealistas a respeito de como colocá-las em práticas. Elas não são infalíveis. Tem coisas que se aplicam, e tem coisas que não. Num geral, o livro me ajudou muito a repensar minha rotina e meus horários, e acho que a leitura vale muito a pena!
De maneira bem pessoal, adorei fazer os questionários, descobrir mais sobre minhas próprias tendências corporais e ter dicas para como lidar com elas da maneira mais adequada.
A leitura é leve, dinâmica e prática. Mas requer, é claro, um pouco de filtro, pois é fácil se deixar levar por dicas que parecem infalíveis e criar expectativas um tanto idealistas a respeito de como colocá-las em práticas. Elas não são infalíveis. Tem coisas que se aplicam, e tem coisas que não. Num geral, o livro me ajudou muito a repensar minha rotina e meus horários, e acho que a leitura vale muito a pena!
October 19, 2022
I think there’s quite a bit of helpful information in here on how to get in touch with how your body is feeling and how to improve health and wellness. Most of the concepts were not new, but much like the title says it’s about timing. All in all it felt a bit too rigid of an approach in totality, but I will pick through which parts feel beneficial and leave those that feel triggering of all the past restrictions and diets of my younger years.
January 2, 2021
I learned a lot from this one! Most of the advice was very practical and I felt like I could implement several of his suggestions into my routine.
This was also the right length and I felt engaged the whole way through. The 3 stage approach at the end with example schedules was money.
If you pick this up, don’t sleep on the recipe he mentions for the “Tasty Ginger Drink”. So delish.
This was also the right length and I felt engaged the whole way through. The 3 stage approach at the end with example schedules was money.
If you pick this up, don’t sleep on the recipe he mentions for the “Tasty Ginger Drink”. So delish.
June 16, 2024
I did not have really any knowledge of Ayurvedic principles before reading this book. But it’s clear that I’ve been following many of them for most of my life! I loved this book for its informative, logical, and practical nature. It showed how some simple adjustments to your daily, weekly, and yearly schedule can make a huge impact on your physical, mental, and emotional health. While the writing was a little poor at times, overall it was clear and concise. I’d highly recommend this read for anyone who wants a more natural approach to health and wellness, as well as to anyone who wants to learn more about Ayurveda.
January 19, 2024
A leitura é muito boa. Muitos conhecimentos adquiridos. Vc realmente começa a fazer conexões com horários, mas nem sempre a vida é tão "certinha" assim. Contudo, já no final do livro achei um pouco entediante a leitura.
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