📸 Shocking Visual:

This graph illustrates the impact of various diet and lifestyle factors on the risk of death.

It compares the relative risks associated with severe obesity, heavy smoking, consumption of vegetable oils, physical inactivity, heavy drinking, moderate smoking, and high sugar intake.

1. Severe Obesity: Represented as the highest risk factor, implying that being severely overweight significantly increases the risk of mortality.

2. Heavy Smoking: Also shows a high risk, slightly less than severe obesity, underscoring the serious health hazards associated with smoking heavily.

3. Vegetable Oil: Surprisingly, this ranks as the third highest risk factor on the chart, suggesting that excessive consumption of certain types of vegetable oils may be more harmful than traditionally believed, possibly due to the types of fats and their effects on the body.

4. Physical Inactivity: The risk associated with a lack of physical activity is shown to be substantial, reinforcing the importance of regular exercise.

5. Heavy Drinking: This is shown as less risky compared to severe obesity and heavy smoking but still significant.

6. Moderate Smoking: While less risky than heavy smoking, it still poses a considerable health risk.

7. Sugar: Positioned as the least risky among the factors listed, yet still a notable risk factor for death.

The graph clearly indicates that lifestyle choices can profoundly affect health and longevity, emphasizing the need for healthy habits to mitigate these risks.

📽️ Workout Tips:

1. Isometric Pause Sets for Strength Gains

    

   

    

   Incorporate isometric pauses at the most challenging part of an exercise to increase strength and muscular endurance.

    

   For example, during a squat, hold the position where your thighs are parallel to the ground for 5 seconds before completing the movement.

    

   This technique intensifies the workout by increasing time under tension and improving muscular control.

    

2. Variable Resistance Training

    

   

    

   Enhance muscle activation and growth by incorporating bands or chains into your weightlifting routines.

    

   Adding these elements to exercises like bench presses or squats can change the resistance curve.

    

   The weight increases at your strongest points (typically the end of the movement) and decreases at your weakest points, which can lead to improved strength gains and muscle hypertrophy.

    

   This method challenges your muscles through their full range of motion and optimizes tension throughout the lift.

🔗 Useful Resources

1. Drinking 8 glasses of water daily is based on zero science.

    

   Every time you drink plain water, you are flushing out your electrolytes and sabotaging your energy levels.

    

   True hydration is far more complex.

    

   Here’s the science of how to actually hydrate properly.

    

2. How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

    

   In this podcast, Dr. Andrew Huberman discusses how different forms of exercise impact brain health and performance in both the short and long term.

    

   He explained how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.

    

   Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor.

    

   Full podcast here.

    

3. An Underrated Supplement That Improves Muscle Building

    

   Scientists wanted to study how ketones, a special type of drink, might help build muscle.

    

   They tested 36 young, healthy men, giving them either ketones, protein, or both.

    

   The researchers took blood and muscle samples to see how these drinks affected muscle growth.

    

   Read the results here.