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
More than a number
The live longer test
The natural way to reduce depressive symptoms
How much red meat can you eat?
Sleep math
10 ways to improve your rest
Arnold’s Podcast
Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.
Arnold’s Corner
More Than A Number
We’re wrapping up 2024 by reviewing the studies, tips, and lessons you found most valuable.
Yesterday, we shared some of your favorite nutrition tips.
Today, we’re reviewing “The Numbers You Won’t Forget.” One of my favorite parts of these newsletters is that we review hundreds of studies and provide the stats and research to help you understand what matters.
Every day, there is so much news, but I wanted this newsletter to only focus on the things that matter. So that’s why, almost every Friday, we highlight “A number you won’t forget.” These items let you see how little actions can make a big difference.
Here are some of those numbers that interested you the most this year.
Number You Won’t Forget: 10 Seconds
Did you know that approximately 20 percent of people over 50 can’t stand on one foot for more than 10 seconds without using any support?
This might not seem like a big deal, but according to the research, if you pass the 10-second balance test after turning 50, you have a better chance of avoiding premature death over the next decade.
While association studies must be taken with a grain of salt, this connection is more than speculation. Multiple studies link strength, muscle, and mobility to longer healthspan and lifespan.
And it’s not just about building muscle but preventing accidents. About 36 million falls are reported every year among older adults, and those falls are linked to more than 32,000 deaths.
Number You Won’t Forget: 45 Minutes
If you don’t think you have enough time to exercise in a way that makes a significant difference — think again.
Research found that just 45 minutes of movement per week can help you experience a 20 percent reduction in depressive symptoms.
That was the result of a 10-year study on more than 4,000 adults researching the relationship between physical activity, depressive symptoms, and major depressive disorder.
If you can move more, 45 minutes is just the minimum, and the benefits will grow from there.
The more you exercise (up to 300 minutes per week or more), the lower your likelihood of depressive symptoms and major depressive disorder. However, the benefits start at just 45 minutes per week, including low-intensity exercise such as walking.
Number You Won’t Forget: 6 Ounces
Is all red meat off-limits? If the rest of your diet is nutritious, you can probably eat red meat and have a healthy heart, too.
Researchers found that even if you eat moderate amounts of red meat daily (up to 6 ounces) — as long as you don’t eat too much saturated fat — then you won’t increase your risk of heart disease.
Scientists put participants on a five-week diet where one group consumed a plant-based diet without meat, and the other group followed a similar plan but added 6 ounces of meat per day. Then, the participants switched groups and tried the other diet (so those only eating plants added meat, and those eating meat shifted to plants).
Both groups saw cardiometabolic improvements, including LDL and total cholesterol, fasting glucose, and insulin. While the vegetarian approach led to more improvements in all categories, the changes were not significantly different.
While red meat is often viewed as problematic, the most recent study suggests how much you eat, the type of meat, and the rest of your diet determine your health outcomes.
Research suggests that if you want to eat meat, focus on lean cuts. Our favorite is Maui Nui, which is not only super low in saturated fat but also has 53 percent more protein per calorie than grass-fed beef.
Just as important, make sure you eat a nutrient-rich diet. If you choose to eat red meat, you’ll have a lower risk of health issues if your diet consists of fruits, vegetables, nuts, seeds, legumes, and whole grains.
Number You Won’t Forget: 5-6-7
If you’re still not getting enough sleep, consider this your end-of-the-week motivation to make it a better habit.
Five: Research suggests that people who get less than 5 hours of sleep on average are twice as likely to get dementia.
Six: Research has also found that people who sleep fewer than 6 hours per night are 15 percent more likely to be overweight.
Seven: People who sleep at least 7 hours per night can live up to 5 years longer than those who don’t get enough shuteye.
Number You Won’t Forget: 300 Calories
If the 5-6-7 stat isn’t enough to convince you to prioritize sleep, maybe this will do the trick.
Research suggests that a lack of rest can cause you to consume an extra 300 calories per day from snack foods like pretzels, cookies, and chips.
The cutoff for a poor night of sleep appears to be 6 hours. When you get less, sleep deprivation can trigger hormonal changes that increase cravings and make it harder for you to feel full.
To keep your snacking under control, the “Ted Lasso Sleep Trick” has been one of our more popular techniques.
And if that doesn’t work for you, here are 10 other science-backed ways to improve your rest:
Sleep tip #1: Go to bed at a similar time each night. Sleep inconsistency disrupts your circadian rhythms, which harms sleep quality.
Sleep tip #2: Drop the temperature at night. There are many ways to chill your room, but the Eight Sleep Pod is clinically proven to protect your rest. For the next 24 hours, all Pump Club subscribers can get up to $600 OFF.
Sleep tip #3: Don’t sleep with the lights on; keep your room as dark as possible.
Sleep tip #4: Get sunlight into your eyes early in the day to help set your circadian rhythm.
Sleep tip #5: Cut off caffeine at least 9 to 10 hours before you sleep.
Sleep tip #6: Limit technology at least 1 hour before sleep
Sleep tip #7: Cut off food at least 2 hours before you sleep.
Sleep tip #8: Sleep a similar number of hours each night, including the weekend.
Sleep tip #9: Read, talk with a friend, or journal at night. Do something that shifts your brain into something enjoyable and away from anxiety.
Sleep tip #10: If you choose to use a supplement, we don’t recommend melatonin. Instead, focus on ingredients that help you wind down, relax, and help you fall asleep — and stay asleep — longer. Our favorite product is the Sleep Pack. But remember, the foundation of better sleep is still the tips above.
And that’s it for this week. As you approach the final weekend of 2024, we hope you take the time to reflect, focus on the positives, and remember there’s still time to finish the year strong and generate momentum to make 2025 a truly fantastic year.
-Arnold, Adam, and Daniel
—
Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
