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1-2-3: 4 Phases of Stress, Compound Training and Baking Soda

1 shocking visual, 2 workout tips and 3 useful resources

Author

1-2-3 Health
October 04, 2025

Hi, Welcome to 1-2-3 Health.

We are finally back with another edition after months.

Let’s jump straight into it…

📸 Shocking Visual:

This graph illustrates the different phases of how stress impacts the body, focusing on the role of cortisol, a hormone involved in the stress response.

  1. Homeostasis (Green Zone): This is the baseline state where the body's cortisol levels are stable and normal. In this zone, your body functions optimally, adapting successfully to minor stress without any significant issues.

     

  2. Resistance Phase (Yellow Zone): When faced with acute stress, cortisol levels increase, and the body attempts to adapt. This is a normal and healthy response where you might feel heightened awareness and temporary boosts in energy. If the stressor is removed quickly, the body can return to homeostasis.

     

  3. Exhaustion Phase (Red Zone): If stress becomes chronic and the body remains in the resistance phase too long without adequate recovery, cortisol levels remain high, leading to the exhaustion phase. Here, the body's ability to cope with stress diminishes.

     

    Persistent high cortisol can lead to serious health issues, including weakened immunity, high blood pressure, and a higher risk of chronic diseases. This phase represents a failure to adapt to stress, often manifesting as burnout or stress-related disorders.

📽️ Workout Tips:

  1. Non-linear Periodization Strategy

     

     

    Switch up your training intensity and volume each week in a non-linear fashion to prevent plateaus and keep the workouts engaging.

     

    For instance, vary your program by having a heavy week with low reps and high weights, followed by a light week focusing on high reps and lower weights, and then a moderate week that balances the two.

     

    This approach keeps your muscles guessing and can lead to greater gains by adapting differently each week.

     

  2. Integrated Compound Circuit Training

     

     

    For those looking to maximize calorie burn and increase functional strength, integrate compound movements into a circuit format.

     

    Choose four compound exercises, like squats, deadlifts, bench presses, and rows. Perform each exercise for 5 reps, moving quickly from one to the next with minimal rest.

     

    Complete three circuits with a three-minute rest between each circuit.

     

    This method enhances muscular endurance, strength, and cardiovascular health simultaneously.

🔗 Useful Resources

  1. BAKING SODA is the most overlooked medicine on Earth.

     

    It fights cancer, kills inflammation, and reduces stress—yet costs pennies per dose.

     

    Read the benefits here.

     

  2. How To Heal & Strengthen Your MOST IMPORTANT Organ

     

    In this deep-dive conversation, Farbood Nivi shares his transformative journey from overcoming chronic health struggles to exploring cutting-edge treatments like genetic therapy.

     

    He details how his work with experimental gene therapy (including "Captain America" technology) has improved his health and even reversed his epigenetic age.

     

    Watch the full podcast here.

     

  3. Daily combo of water, coffee, and tea linked to longevity

     

    Staying hydrated is essential for overall health, so people are advised to drink plenty of water each day.

    However, a new study suggests that incorporating coffee and tea into your daily drink intake may give additional health benefits.

    The study found that, provided overall liquid intake was adequate, a balanced intake of coffee and tea was associated with a lower risk of death from all causes.

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