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
Energy drinks vs. coffee
Does red light therapy really work?
The most important aspect of your workout is…
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This month’s book club
Arnold’s Podcast
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Nutrition
What Energy Drinks Don’t Want You To Know
Energy drinks are marketed as a proprietary blend of ingredients designed to boost mental and physical performance (and give you extra energy to get through the day). But do the extra ingredients make the canned drinks better than a couple of cups of coffee?
A new study suggests you might be wasting money on energy drinks that charge a premium for extra ingredients.
Researchers compared a drink with 200 mg of caffeine, L-tyrosine, Alpha GPC, L-theanine, and Huperzine-A to a drink with only the same amount of caffeine. The scientists measured attention, mood, handgrip strength, and pushup performance.
Despite all the extras, there were no differences between the loaded energy drink and caffeine. In other words, the benefits could be attributed to consuming 200 mg of caffeine (the equivalent of about two cups of coffee).
This doesn’t mean all performance supplements are worthless. However, many ingredients you pay for don’t provide extra benefits.
If you're looking for a quick boost in mental focus or physical endurance, caffeine alone—through coffee or tea—is just as effective as energy drinks.
Health
Does Red Light Therapy Have Any Benefits?
Many health breakthroughs sound fake, but they can have some benefits.
Research suggests red light therapy (RLT) — a technology involving low-level wavelengths of red or near-infrared light — could help with recovery, skin aging, and brain health.
NASA was involved with early research and breakthroughs using red light, especially with recovery. While more research is still needed, studies suggest red light therapy could help with the following:
Collagen Production, which helps reduce the appearance of wrinkles and fine lines. It is thought to enhance skin elasticity and improve overall skin texture.
Wound Healing: Research shows that red light therapy can accelerate wound healing by promoting the regeneration of damaged tissues and reducing inflammation. This makes it a potential tool for treating injuries and post-surgical recovery.
Acne Treatment: Some studies suggest that red light therapy may reduce inflammation and bacteria, improving skin health for individuals with mild to moderate acne. However, it is often combined with blue light therapy for acne management.
Muscle Recovery: Red light therapy has been shown to enhance recovery from muscle fatigue and injury by improving circulation and reducing oxidative stress. Athletes and fitness enthusiasts may benefit from faster recovery times after intense workouts.
While we don’t know how red light therapy compares to other methods, the risks appear to be very low because the light wavelength is so “weak” that it doesn’t present much threat to your health — assuming you use it correctly. Too much exposure can cause burns or blisters, so use the light accordingly.
Fitness
The Most Important Aspect Of Your Workout Is…
Instead of worrying about how often you exercise or how long your workout lasts, new research suggests that if longevity is your primary focus, it’s time to push yourself a little harder when you hit the gym.
Scientists found that workout intensity has a bigger impact on overall health and mortality than workout volume.
Researchers analyzed data from 14,534 people to assess how physical activity volume, intensity, and duration impact all-cause and cardiovascular disease mortality.
Even though we love the benefits of low-intensity exercise like walking, the data was very clear: high-intensity exercise has the strongest connection to improved mortality and aging, less cardiovascular disease, and longer lifespans.
Intensity is not about working out longer — even a few minutes of the highest intensity you can push (relative to your strength and endurance) — will benefit your health.
It’s now clear every minute of exercise counts. The World Health Organization used to believe that you needed at least 10 minutes of continuous exercise to see a boost in overall health. But now, it doesn’t matter if you perform two minutes or sixty — it all adds up to protecting your body and improving your health.
Aim for at least 75 minutes of intense physical exercise each week — or an average of 10 minutes per day. Remember, it can be as simple as sprinting up the stairs as fast as you can a few times daily.
For The Village
Book Club Is Back
We don’t just have a book club. We have an interactive experience that represents the positive corner of the internet.
It’s one thing to read a book that makes you better. It’s another thing to be able to speak with the author, get your questions answered, and have meaningful conversations that help you become even better. And that’s exactly what we do.
The month’s featured book: You Can’t Screw This Up.
If you’ve ever wondered why nutrition is so complicated, this book takes an inside look at the psychology of eating, the manipulative methods of the wellness industry, and why so many diets are fundamentally designed to fail — and keep you dieting.
It provides lessons from people like Tim Ferriss, Ryan Holiday, and James Clear — and has a foreword from Arnold. And the book is currently 50% OFF on Amazon.
If you want to participate in a Q&A conversation with the author next month, join The Pump App. Try the free 7-day trial and discover why more than 20,000 people have transformed their lives through workouts, habits, and nutrition — as well as guidance and support from Arnold himself. Download the app and see why it’s the positive corner of the internet.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
