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▼目次・概要
00:00 最高のモーニングルーティーン
04:28 ①朝の冷水で代謝が4.5倍になる！
05:57 朝30秒から90秒の冷たいシャワーで病欠が29%減少
07:12 免疫力が向上
07:20 週3回（筋トレ後など）でも効果的
08:23 14°の水風呂で代謝が350%アップ
08:45 運動と冷たいシャワーの組み合わせが最強
10:05 ②午前中に20分から30分の日光浴で痩せる
10:34 ノースウエスタン医学研究所の研究
11:13 午前中の強い光でBMI が低下
12:03 光を浴び始める時間が遅くなるほど BMI が高くなる
12:27 BMI の20%を説明
13:32 日焼けが気になる？
14:08 さらに最強のモーニングルーティーンをチェック！
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Lindsay Bottoms(2021)Cold showers are said to be good for you – here’s what the evidence shows. September 28, 2021 3.17pm BST https://theconversation.com/cold-showers-are-said-to-be-good-for-you-heres-what-the-evidence-shows-167822
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0161749
Kathryn J. Reid, Giovanni Santostasi, Kelly G. Baron, John Wilson, Joseph Kang, Phyllis C. Zee. Timing and Intensity of Light Correlate with Body Weight in Adults. PLoS ONE, 2014; 9 (4): e92251 DOI: 10.1371/journal.pone.0092251
Shinhmar, H., Hogg, C., Neveu, M. et al. Weeklong improved colour contrasts sensitivity after single 670 nm exposures associated with enhanced mitochondrial function. Sci Rep 11, 22872 (2021). https://doi.org/10.1038/s41598-021-02311-1
Michael J Wheeler1,2, Daniel J Green1, Kathryn A Ellis3, Ester Cerin4,5, Ilkka Heinonen1,6, Louise H Naylor1, Robyn Larsen2, Patrik Wennberg7, Carl-Johan Boraxbekk8,9, Jaye Lewis, Nina Eikelis2,10, Nicola T Lautenschlager11, Bronwyn A Kingwell12, Gavin Lambert10, Neville Owen13,14, David W Dunstan2,4. Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition. British Journal of Sports Medicine., 2019 DOI: 10.1136/bjsports-2018-100168
Michael J. Wheeler, David W. Dunstan, Kathryn A. Ellis, Ester Cerin, Sarah Phillips, Gavin Lambert, Louise H. Naylor, Paddy C. Dempsey, Bronwyn A. Kingwell, Daniel J. Green. Effect of Morning Exercise With or Without Breaks in Prolonged Sitting on Blood Pressure in Older Overweight/Obese Adults. Hypertension, 2019; DOI: 10.1161/HYPERTENSIONAHA.118.12373
Remy E. Jennings, Klodiana Lanaj, Joel Koopman, Gerry McNamara. Reflecting on one’s best possible self as a leader: Implications for professional employees at work. Personnel Psychology, 2021; DOI: 10.1111/peps.12447
Dzogang F, Lightman S, Cristianini N. Diurnal variations of psychometric indicators in Twitter content. PLoS One. 2018;13(6):e0197002. Published 2018 Jun 20. doi:10.1371/journal.pone.0197002
Alicia E. Meuret, David Rosenfield, Lavanya Bhaskara, Richard Auchus, Israel Liberzon, Thomas Ritz, James L. Abelson. Timing matters: Endogenous cortisol mediates benefits from early-day psychotherapy. Psychoneuroendocrinology, 2016; 74: 197 DOI: 10.1016/j.psyneuen.2016.09.008
Yamanaka Y, Motoshima H, Uchida K. Hypothalamic-pituitary-adrenal axis differentially responses to morning and evening psychological stress in healthy subjects. Neuropsychopharmacol Rep. 2019 Mar;39(1):41-47. doi: 10.1002/npr2.12042. Epub 2018 Nov 27. PMID: 30480877; PMCID: PMC7292277.
Aoyama, Shinya & Kim, Hyeon-Ki & Tanaka, Mizuho & Shimoda, Takeru & Chijiki, Hanako & Kojima, Shuichi & Sasaki, Keisuke & Hirooka, Rina & Takahashi, Kengo & Takahashi, Masaki & Shibata, Shigenobu. (2019). Distribution of Dietary Protein Intake in Daily Meals Influences Skeletal Muscle Hypertrophy Via the Circadian Clock. SSRN Electronic Journal. 10.2139/ssrn.3345547.
Kung B, Anderson GH, Paré S, Tucker AJ, Vien S, Wright AJ, Goff HD. Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake. J Dairy Sci. 2018 Oct;101(10):8688-8701. doi: 10.3168/jds.2018-14419. Epub 2018 Aug 20. PMID: 30139624.
Hernández-González T, González-Barrio R, Escobar C, Madrid JA, Periago MJ, Collado MC, Scheer FAJL, Garaulet M. Timing of chocolate intake affects hunger, substrate oxidation, and microbiota: A randomized controlled trial. FASEB J. 2021 Jul;35(7):e21649. doi: 10.1096/fj.202002770RR. PMID: 34164846.
This video is just “my consideration” based on above literature. Don’t take it seriously. This channel uses Amazon Associate links.
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