早晨应该做的事

一、冥想

方式：

早晚各十分钟

tim ferris 4hourbody

tools of titan采访个领域最成功的人，大多数人用冥想开始他的一天（詹姆斯）

两个改变：

1、静态电神经图

2、大脑皮层关于注意力 认知能力 情绪处理能力部分相关的物理结构变厚，海马体和学习能力有关的灰质浓度变高，而在杏仁核和焦虑相关灰质减少（怎么调节）

（坐下来感受自己的呼吸和心态，一次一次回到自己想法，回到呼吸专注下来）

A Wandering Mind Is an Unhappy Mind

（Unlike other animals, human beings spend a lot of time thinking about what is not going on around them, contemplating events that happened in the past, might happen in the future, or will never happen at all

思考的主要是不开心的本能 进化史上是保护自己 预防灾害）

二、冷水澡

wim hof 冰人

breeth breif

1、减肥

人体有两种脂肪、一种棕色脂肪、一种白色脂肪

棕色脂肪可以帮助我们消耗更多热量，冷水刺激更多棕色脂肪

2、降低皮质醇浓度

GCD抑郁症含量高，接触冷水的刺激效果

三、HIT 高强度和间歇 KEEP

High-Intensity Intermittent Exercise and Fat Loss

（Stephen H. Boutcher School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia

The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined. Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance. This review summarizes the results of HIIE studies on fat loss, fitness, insulin resistance, and skeletal muscle. Possible mechanisms underlying HIIE-induced fat loss and implications for the use of HIIE in the treatment and prevention of obesity are also discussed.）

匀速有氧对减肥几乎没有帮助，无论是提高胰岛素、骨骼肌、HIT都有明显作用

身体释放儿茶酚胺 更多的脂肪酸分解为游离脂肪酸，游离脂肪酸在运动中功能、

HIT产生更大的EPOC效应 激烈运动后，需要更多氧气恢复，消耗更多卡路里，长达24小诗场地没有要求

大脑产生抑郁和快乐，运动可以带来

5-羟色胺 正肾上腺素 多巴胺对记忆有利运动更多的分泌 抑郁症吃的药物也是这样

brain-derived neurotrophic factor BDNF建造维护大脑结构 神经递质作用是承载信号

四、减肥

HIT+拉伸+高强度呼吸

冷水澡

一周六天不吃碳水，一天cheat day（随便吃）

五、记笔记的方法 ：

1、  知识点                          2、思考                      3、总结

挑重点记录事实             

颜色：黑色记录 蓝色重点 红色修改