Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
Number you won’t forget
Instant upgrade
Protein and longevity
Weekend boosts
Arnold’s Podcast
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Number You Won’t Forget: 80 Years
Here’s a health trend that’s definitely going in the right direction: The percentage of people who smoke cigarettes in the United States is the lowest it’s been in 80 years.
The biggest shift appears to be happening with adults under the age of 30, which used to have some of the highest rates of smoking. The data suggests that approximately 6 percent of people under 30 years old smoke, compared to 35 percent in the same age bracket 20 years ago.
Overall, it’s estimated that 11 percent of the population still smokes cigarettes. To put that into context, the record high was 45 percent of the population back in 1954.
Instant Upgrade
How To Speed Up Post-Workout Recovery
Forget stretching. A great playlist is a surprisingly effective way to cool down after a hard workout.
Research suggests that listening to slow-paced music after a workout can help speed your recovery.
Compared to no music or fast-paced music, the slow jams helped pulse rate and blood pressure bounce back quicker. And other research suggests that a little bit of relaxing music also helps reduce cortisol faster after a workout, which could contribute to better recovery.
There is no need to listen to any particular artist. Any music with a slow tempo that feels relaxing or incorporates strings, oboe, gentle piano, or even the sounds of nature can do the trick. Listen after your workout ends for anywhere from 10 to 30 minutes.
Nutrition
Protein and Longevity
Many longevity experts suggest that cutting back on protein could be one of the secrets of better aging. However, new research suggests that people who purposely lower their protein to support longevity might be doing the opposite of what they hoped.
Scientists found that people who eat more protein have a lower mortality rate and live longer. The most interesting part? The study focused on people with chronic kidney disease, and the participants who ate more protein had better health outcomes.
For decades, some people have suggested that higher protein diets cause kidney issues despite a lack of evidence. While there was some speculation that those with existing kidney problems might need to scale back protein intake to low levels, there was never a question that protein is essential.
The new research examined more than 8,500 participants aged 60 and older and examined how total, animal, and plant protein intake correlated with all-cause mortality.
Eating up to 1.6 grams of protein per kilogram of body weight (per day) had protective effects compared to those who ate .8 grams of protein per kilogram (the RDA for protein).
As we’ve shared from other research, plant protein provides more health protection than animal protein. However, it wasn’t all bad news. Even those who ate animal protein showed reduced mortality compared to those who cut back on protein too significantly. So consider it a reminder that it’s best to eat a variety of protein sources and include more plant-based options, but you don’t have to cut out animal protein altogether.
Weekend Boosts
💪Article We’re Thinking About: Do we have Alzheimer’s all wrong?
💪How To Get Stronger…Immediately: The 30-Minute Trick
Stop scrolling social media at least 30 minutes before your workout. Research found that using social media as a pre-workout can reduce your strength by up to 15 percent. And it’s not that all screens are bad. One group watched educational documentaries before training without it affecting strength. But social media is mentally draining, which can lead to lesser performance.
And that’s it for this week. Thank you all for being a part of the positive corner of the internet, and we hope you have a fantastic weekend!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
