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  • 1-2-3: The Autonomic Nervous System, Iso-Hold Finishing Sets and How To Lower Your Cholesterol in 10 Days

1-2-3: The Autonomic Nervous System, Iso-Hold Finishing Sets and How To Lower Your Cholesterol in 10 Days

1 shocking visual, 2 workout tips and 3 useful resources

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📸 Shocking Visual:

The image outlines the autonomic nervous system, which consists of the sympathetic and parasympathetic nervous systems. These systems control involuntary body functions and react differently to stress and relaxation.

Sympathetic Nervous System:

  • This is your body's "fight or flight" response system. It prepares the body to react to stress or danger.

  • Actions include increasing heart rate, dilating pupils, stimulating glucose release by the liver, and more. It helps you respond quickly in a crisis by making energy more available.

Parasympathetic Nervous System:

  • Often referred to as the "rest and digest" system, it promotes the body's restorative processes.

  • This system slows the heart rate, increases intestinal and gland activity, and helps to relax sphincter muscles in the gastrointestinal tract.

Key Differences and Effects:

  • Sympathetic: Prepares the body for intense physical activity and is often triggered by emotions like fear.

  • Parasympathetic: Calms the body and conserves energy, allowing the body to carry out maintenance activities.

These systems are crucial in daily function, regulating involuntary processes like heart rate, digestion, respiratory rate, pupillary response, and sexual arousal.

📽️ Workout Tips:

  1. Iso-Hold Finishing Sets

     

     

    To increase muscular endurance and time under tension, incorporate iso-hold finishing sets into your workouts.

     

    After completing your typical sets and reps for an exercise, finish with an isometric hold.

     

    For example, hold a squat at the bottom or keep the barbell at chest level at the end of a bench press for 20 to 30 seconds.

     

    This method helps to fatigue deeper muscle fibers and can improve muscular stamina and growth.

     

  2. Eccentric Overload Training

     

     

    Eccentric Overload Training involves increasing the load during the eccentric phase (or lowering phase) of an exercise, which can be done using bands, chains, or a training partner to add resistance.

     

    For instance, during a pull-up, a partner can gently press down on your shoulders to increase resistance as you lower yourself, intensifying the workload and stimulating muscle growth more effectively than concentric actions.

🔗 Useful Resources

  1. A study identifies 11 strong predictors for dementia that may aid early diagnosis

     

    Millions of Americans are at risk of developing dementia, but early detection and proactive measures could help delay its onset and mitigate its effects, according to a new report.

     

    The report indicates that cognitive ability, lifestyle factors, and physical health can predict dementia risk up to two decades before symptoms appear.

     

    Read the full report here.

     

  2. How to lower your cholesterol in 10 days

     

    40% of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing.

     

    In this podcast, Dr. Sarah Berry simplifies the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.

     

    She explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.

     

  3. This guy is 62 but his epigenetic age is 37

     

    It is possible to reverse your age and get fitter as well.

     

    Dave Pascoe’s routine looks complex, but it’s based on simple principles.

     

    If you’re over 30, this breakdown of his biohacking system could be valuable to your health.

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