Foreword | Dave Asprey
Entering

Part 1: Modern People Facing an Energy Crisis

Chapter 1: Energy Gives Vitality to Life
Chapter 2: Mitochondria, the Battery of the Cell
Chapter 3: Self-Measurement: Biohacking to Create Health

Part 2: Let's make the battery capacity larger

Chapter 4: Movement is a signal of life energy.
Chapter 5: Energy Biohacking Through Exercise

Charge the 3rd battery quickly

Chapter 6: Converting Food into Energy
Chapter 7 Blood Sugar is the Best Energy Biomarker
Chapter 8: The Relationship Between Chapters and Energy
Chapter 9: Energy Metabolism Biohacking

Part 4: Use the Battery Properly

Chapter 10: Stress Eats Up Your Battery
Chapter 11: Biohacking for Recharging

Part 5: Connecting the Battery Efficiently

Chapter 12: The Relationship Between Hormones and Energy
Chapter 13: Biohacking the Sexual Spark
Chapter 14: Relationships are the Secret to Longevity

Acknowledgements | Exclusion Diet Practices | References | Notes

Smart Health Essentials for a Vibrant and Energetic Life
“I recommend this book to every woman who wants to realize her full potential.”

We've all tried low-carb, high-fat diets, intermittent fasting, and cutting out carbohydrates... even though others claim they're effective, we've all had the experience of not losing weight or feeling more energetic.
No matter how good something is, if it doesn't fit my body, it's useless.
What is needed at this time is ‘biohacking’.
Understanding my current physical and mental health, learning about effective diets and exercises, finding nutritional supplements that are right for my body, and identifying and implementing actions that can improve my quality of life.
In this book, Dr. Molly not only provides clear advice on diet, exercise, and nutritional supplements, but also covers a wide range of topics, including stress and relationships, to help you manage your health.
In the process, we specifically cover indicators directly related to health, such as blood sugar, gut health, fasting, sleep, increasing metabolic flexibility, and stress management.
Beyond just slowing aging and extending healthy lifespan, this book focuses more on the present.
If we work to optimize our energy reserves before illness strikes us, we can delay that point.
Let's stop energy-sapping behaviors and start making efforts to increase our capacity right now.
To do that, we must first start with the mitochondria, which act as the 'batteries' within our cells.


Mitochondria, the Cell's Battery, the Secret to Health

Dr. Molly points out mitochondria, which you may have heard of in your childhood textbooks, as the core of energy.
Mitochondria are cellular organelles that function like power plants, supplying energy to our bodies.
When we say we are healthy, it means that our mitochondria are performing their job of producing, storing, and using energy properly.
A look at the actual causes of death over the past decade reveals that preventable risk factors—poor diet, lack of physical activity, smoking, drinking, stress, and social isolation—are the main causes of the chronic diseases that make us sick.
The problem is that there are very few modern people living in the 21st century who are free from these lifestyle habits.


Now that we know these problems are due to mitochondrial dysfunction, how should we address them? The biggest factor preventing mitochondria from effectively powering the immune system is chronic stress.
Stress can cause chronic fatigue syndrome and make it harder to cope with infections.
A prime example is the “long-lasting” coronavirus symptoms.
Hormesis training is necessary to properly manage mitochondria.
By using appropriate levels of stress in a positive way, such as lifting heavy weights, we signal that we are using our muscles, which prepares our mitochondria for the increased energy demands during recovery, ultimately leading to increased resilience.
The important thing here is sufficient and complete 'recovery'.
Excessive exercise and fasting can ultimately lead to worse outcomes, such as cessation of menstruation or hair loss.
Dr. Molly's six-step health optimization process can help you reduce trial and error and begin optimal biohacking.
(Step 1: Verify → Step 2: Clarify → Step 3: Quantify → Step 4: Review → Step 5: Optimize → Step 6: Track)

Now that we've identified what our body's battery is, it's time to figure out how to maximize the capacity of these cellular batteries, recharge them quickly, use them properly, and connect them efficiently.
Dr. Molly says the best way to increase your body's battery capacity is through exercise.
It suggests a way to solve the physical problems caused by a sedentary lifestyle through NEAT (non-exercise activity thermogenesis), a method of converting daily movements such as housework into exercise.
Next, it presents specific exercise training methods along with the importance of posture correction, helping readers find the method that suits them.

“You are not a small man.”
A health book by women, for women, and for women

Above all, the greatest feature of this book is that it is a health book tailored to women.
Dr. Molly felt the limitations of biohacking research being male-dominated and focused on biohacking research for women.
Compared to men, whose hormonal makeup is stable throughout childhood, adulthood, and middle age, women's lives are not simple.
Women live as at least four different human beings on a biochemical level, depending on the phases of the monthly cycle and the different periods of their lives (childhood, adolescence, young adulthood, childbearing years, pregnancy, postpartum, menopause, and postmenopause).
Depending on what stage of the cycle you are in, your food intake, physical activity, and stress management strategies should be different.
That's why biohacking techniques used by men don't always help women.
As nutritional scientist Stacey Sims says, “Women are not small men.
“Stop eating and exercising like a man.” The ketogenic diet (low-carb, high-fat) that surprisingly many people are practicing is a classic example.
Women of childbearing age in particular need more carbohydrates than men, and while they may benefit for the first few months, they are more likely to experience weight gain as their mood gradually worsens.


“Women are natural biohackers, and they can’t help but be biohackers,” says Dr. Molly.
Regardless of the stage of life, women constantly monitor their bodies for survival, experience significant hormonal changes such as pregnancy, and live with a greater understanding of their bodies and greater concern for their own and their families' health.
In the process, we naturally learned biohacking methods, but it is true that women's health care has been neglected compared to its importance.
Now is the time to pay more specific attention to women's bodies.
Biohacking-based health management, something neither parents nor schools taught us, will help more women regain their energy and ignite the spark of vitality that allows them to live more vibrant lives.