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脳と身体を最適化せよ！――「明晰な頭脳」「疲れない肉体」「不老長寿」を実現する科学的健康法
- Length: 16 hrs and 8 mins
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脳と身体を最適化せよ！――「明晰な頭脳」「疲れない肉体」「不老長寿」を実現する科学的健康法
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Publisher's summary
「HELTH SPAN（健康寿命）」
を担当した医師による世界的ベストセラー
★「自らの能力を最大限発揮したい人の必読書」
「シリコンバレー式 自分を変える最強の食事」著者
デイヴ・アスプリー大絶賛！
★世界9カ国で続々刊行予定！
億万長者や起業家、アカデミー賞俳優も注目する
「バイオハック」がこの1冊ですべてわかる！
現代人は「慢性的で容赦ないストレス」に押しつぶされ、
頭も肉体も、そしてメンタルも疲れ切っています。
本書では、スタンフォード大学で人気講義を担当し
億万長者の投資家、シリコンバレーの起業家、
アカデミー賞俳優の専属医となった著者が
世界の主流となっている最新の科学的健康法
「バイオハック」を紹介します。
脳と身体を最適化することで
人生最高の時期を引き延ばし、
生活の質を最大限に高め、幸福度を増すために
「誰でもすぐにできる方法」を豊富に掲載した1冊です。
【本書の内容】
PART １ 脳と身体を最適化する方法
Chapter1 なぜ「脳と身体の最適化」が必要なのか？
・現代人が直面している「エネルギー危機」
・人生の終わりまで脳と身体を最高の状態に保つ
Chapter2 ミトコンドリアがエネルギーをつくる
・ミトコンドリアは体内の監視役
・適度なストレスがミトコンドリアを最適化する
Chapter3 現代人に必要な科学的健康法
・バイオハックによる健康最適化の６ステップ
・「完璧な健康」に執着してはいけない
PART ２ 運動で脳と身体を鍛える
Chapter4 身体活動―わざわざジムに通わない
・ジムのトレーニングも座りっぱなしで無駄になる
・「これは運動だ」と考えるだけで健康になれる
Chapter5 運動―最も効率的な最適化法
・運動は脳を鍛え、老化すら抑制する
・人生の分かれ道は「筋トレ」で決まる
PART ３ 体内のエネルギーを回復する
Chapter6 食事―栄養のベスト＆ワースト
・「身体に良い食べ物」を鵜呑みにしてはいけない
・自分に合う食事法のみつけ方
Chapter7 血糖値―最強の体内指標
・いくら食べても「餓死する」と感じている
・血糖値スパイクを避ける方法―スプーン１杯の酢を飲む
Chapter8 腸―微生物とうまく共生する
・腸内環境の整え方―野菜・果物・ナッツを食べる
・便検査を一度受けてみる
Chapter9 代謝―断食は最高の薬
・ファスティング（断食）が脳を鍛え、長寿を実現する
・ファスティング（断食）を楽にする秘訣
PART ４ 精神状態を整える
Chapter10 ストレス―不安の原因を整理する
・慢性ストレスの危険性―脳と身体にダメージを与える
・「不安モード」をもたらす３つの状況
Chapter11 メンタル―疲れた心を癒す習慣
・迷走神経を刺激してメンタルを回復する
・睡眠を最適化する―横向きに寝たほうがいい
PART ５ 人生の幸福を最大化する
Chapter12 女性ホルモン―周期を味方につける
・月経周期を理解する―ホルモンの変動に適応する
・ライフステージ別の女性ホルモンの変化
Chapter13 セックスと妊娠―固定観念を解き放つ
・心理的に性的興奮を得られにくい場合
・妊孕性を高めるために避けるべき要因
Chapter14 人間関係―スマホ中毒と孤独からの脱出
・スマホを使わない人ほど幸福感が高い
・触れることでオキシトシンを増やす
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