Welcome to the positive corner of the internet. At the bottom of each email, we explain our process, stance on AI, and our belief about ads and partnerships.
If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
About the Gen Z intelligence study
An underrated mental health tool
Can movement heal your achy joints?
The best time to learn any new skill
On Our Radar
Is Gen Z Really "Dumber"? Here's What the Science Actually Shows
If you've been online this week, you probably saw the headlines: Gen Z has been "officially dubbed dumber" than every generation before them. It spread everywhere, and it's a masterclass in how real data gets twisted into something unrecognizable.
Some cognitive and academic measures have declined among younger generations, but the "dumber" label oversimplifies a complex story, distorting data and opinions into something presented as an undeniable fact.
The headlines followed a neuroscientist's testimony before a U.S. Senate committee, citing several large-scale data sources. And some of that data is legitimate. Gen Z is scoring lower on some tests in ways we haven’t seen in more than 100 years.
An international assessments involving 700,000+ students across 81 countries show a 15-point drop in math and a 10-point drop in reading scores. Another study of nearly 400,000 U.S. adults found declines in verbal reasoning and computational skills.
But here's where the story falls apart. Intelligence isn't a single dial that goes up or down. While some cognitive domains dipped, spatial reasoning actually improved. A 2024 study found that younger people may be becoming more cognitively specialized — stronger in some areas, weaker in others — not uniformly less capable. A global meta-analysis of more than 300,000 people across 72 countries found that IQ continues to rise worldwide, albeit more slowly.
The testimony also places almost all the blame on classroom technology. The actual evidence points to a pile-up of factors: rising youth anxiety, smartphone use outside school, disrupted sleep, widening economic gaps, and even some learning loss as a result of the pandemic. Pinning it on one cause makes for a clean headline. It doesn't align with the research.
What holds up? Paper beats screens for deep reading comprehension. Handwritten notes crush typing for retention, especially after 30 minutes. Students spending 5-7 hours daily on recreational screens scored significantly lower in math than those spending under an hour.
It’s inevitable that how we learn will evolve with time. And news studies examining the latest technologies will teach us how to make the most of the new tools.
But for now, research suggests you should choose physical books or printed materials when you or your kids need to absorb something complex. Take notes by hand when learning matters. Create windows of focused time without digital interruptions, during homework, meals, or conversations.
And pay more attention to recreational screen time than to school screen time; the data suggest that scrolling and gaming habits have a far stronger link to academic performance than educational device use.
It’s misleading to label an entire generation "dumb." But the environment they're growing up in has changed in ways that put pressure on specific cognitive skills, and the fixes (for now, at least) are surprisingly old-school. A book instead of a screen. A pen instead of a keyboard. Fewer hours scrolling, and more hours focused.
In fact, it’s a good reminder for us all.
Together With Momentous
Sleep Might Be the Most Underrated Mental Health Tool
You've tried the meditation apps. You've journaled. You've gone on more walks. And yet, the anxiety and low moods keep showing up uninvited. What if you've been overlooking the one thing you do every single night?
Research from 65 clinical trials suggests that improving your sleep quality leads to meaningful reductions in depression, anxiety, and repetitive negative thinking — and the more your sleep improves, the bigger the mental health benefit.
Researchers analyzed data to test whether better sleep actually causes better mental health. They weren't looking at correlation. They required that sleep improved first, then measured what happened to mental health afterward.
Better sleep led to reductions in depression symptoms, anxiety, rumination (that loop of negative thoughts you can't shut off), and stress. A 2025 study of more than 10,000 adults backed up the depression and anxiety findings, though the evidence for stress was less consistent.
Here's what makes this more than a "sleep is good for you" story: researchers found a dose-response relationship. That means even partial improvements to your sleep paid off. You don't need perfect sleep to start feeling better mentally. You just need better sleep.
The most effective approach in the research was cognitive behavioral therapy for insomnia (CBT-I), a structured program you can even access through apps. But simpler changes helped, too. If you need a place to start, pick a consistent wake time and stick to it seven days a week. It's the single most impactful sleep habit, and it costs you nothing. Keep your room cool (65–68°F), cut off screens 30 minutes before bed, and skip the afternoon caffeine. Small steps, real results.
Those habits work. But if you've ever stared at the ceiling doing everything "right" and still couldn't quiet your brain, you know that sometimes your body needs a little extra support winding down.
That's where Momentous Sleep comes in. It's a melatonin-free sleep formula built around three ingredients with real research behind them: Magnesium L-Threonate (Magtein® actually crosses the blood-brain barrier), L-Theanine for calming mental chatter, and Apigenin to help your body ease into sleep naturally. No groggy mornings. No dependency. Just better transitions from "on" to "off."
Their Rest Up 5-Pack is a smart way to try it: five pre-sorted nightly pouches you can keep on your nightstand or toss in a bag when you travel. Because sleep doesn't take nights off, even when your routine does.
It's NSF Certified for Sport, safe for daily use, and designed to work with the habits you're already building — not replace them. Think of it as the supplement version of keeping your room cool and your phone in another room: one more thing stacked in your favor.
Try the Momentous Sleep 5-Pack here, and use the code “PUMPCLUB” to save 35% OFF your first order subscription, or 14% from a one-time purchase.
You don't need to overhaul your nights. Just make them a little better, and your days will follow.
Health
Your Doctor Says Rest. The Science Says Move.
If you have knee pain, you've probably been told to take it easy. It sounds logical, but the largest review of exercise and knee osteoarthritis suggests otherwise.
Walking, cycling, or swimming might help solve your knee pain, and all forms of exercise appear safe for achy joints.
Researchers published a meta-analysis that combined data from 217 randomized controlled trials of people with knee osteoarthritis. They compared eight types of exercise across four outcomes: pain, physical function, walking ability, and quality of life.
Aerobic exercise — such as walking, cycling, or swimming — was the most effective option. Within 4 to 12 weeks, aerobic exercise improved pain and function. Strength training continued to help, particularly for function at 12 weeks. However, aerobic exercise delivered more consistent benefits across all measured outcomes.
Why? Aerobic exercise reduces joint inflammation, improves blood flow to cartilage (which has no direct blood supply), and helps manage body weight, all factors that influence symptoms. It also tends to be easier to stick with, which matters when consistency is the real medicine.
For starters, consult your doctor. If you need help finding one, here’s our favorite resource.
When you add movement as medicine, start with what feels manageable. A 15-to-20-minute walk, a few laps in the pool, or a ride on a stationary bike all count. If walking bothers your knees, cycling or water-based exercise puts less stress on the joint. Add strength training when you're ready because the combination is the long-term play. But the entry point? Just move.
Instant Health Boost
The Best Time to Learn Any New Skill
You put in the reps. You practiced until it felt right. And then, it didn't stick.
If you've ever felt like your brain forgot what your body just learned, the problem might not be how you practiced but when.
Practicing a new skill before sleep helps your brain retain it better.
Researchers analyzed 48 studies to understand what would allow you to do the best job possible of mastering new motor skills, and considered how well you retain information when you learn before sleeping compared to staying awake.
Learning before sleep led to a 15 to 20 percent increase in retention compared to when you learn and then stay awake. The real surprise? Naps worked nearly as well as a full night's sleep. A 60- to 90-minute afternoon nap delivered benefits comparable to those of eight hours of overnight sleep.
Your brain doesn't clock out when you fall asleep; that's when it gets to work. During lighter sleep stages, bursts of activity called "sleep spindles" replay the movements you practiced, strengthening neural pathways. Deeper sleep transfers those patterns into long-term storage.
Sleep also shields new skills from interference. Every email, conversation, and decision you process while awake competes for brain space and can degrade what you just learned.
If you're learning something new—a golf swing, a chord progression, a deadlift cue—evening practice gives your brain a shorter path to sleep. Morning practice works too, especially if you can fit in a 60 to 90-minute afternoon nap. Even 20 to 30 minutes helps, though deeper sleep stages deliver the full benefit.
You might not have time for a nap, and that's fine. The real insight: sleep deprivation makes it harder to master, learn, and retain any skill.
Welcome To The Positive Corner
About Arnold’s Pump Club
We do things a bit differently here, starting with transparency.
The Content: All APC emails are researched, written, and fact-checked by the APC editors (see bottom of the email), with written contributions from Arnold (noted with “Arnold’s Corner”). Links take you to original studies (not second-hand sources).
Does AI play a role? Yes, in two places. Everything above is original content written by the APC team. The summaries below are AI-generated based on the human-written content above. We also use an AI tool to review our interpretations of the research and ensure scientific accuracy. We don’t assume AI is right, but we use technology to hold ourselves accountable.
Yes, we have partners (all clearly noted). Why? Because it allows these emails to remain free. We reach out to potential partners who offer ways to help you improve every day. The bar is set high, and to date, we have turned down millions in ad deals. (Example: we will not partner with any non-certified supplements or those without evidence in human trials). If we won’t buy the product, we won’t recommend it to you. And if there’s no evidence it works, then there’s no place for it here.
Better Today
Take any of these tips from today’s email and put them into action:
1. The "Gen Z Is Dumb" Headlines Are Wrong. Here's What 700,000 Test Scores Actually Show
International assessments of more than 700,000 students show a 15-point drop in math and a 10-point drop in reading, but a 2024 study found younger people are becoming more cognitively specialized, not uniformly less capable. The real culprits aren't classroom iPads: it's recreational screen time, disrupted sleep, and rising anxiety — and the fixes are surprisingly old-school: reading more books, using pen and paper, and spending fewer hours scrolling.
2. 65 Studies Exposed the Most Underrated Mental Health Tool (And You Already Do It Every Night)
A meta-analysis found that improving sleep quality led to meaningful reductions in depression, anxiety, and rumination. More importantly, researchers confirmed a dose-response relationship, indicating that even partial improvements in sleep produced mental health benefits. The most effective intervention was CBT-I, but simpler habits also helped: a consistent wake time 7 days a week, room temperature at 65–68°F, and cutting off screens 30 minutes before bed.
3. Your Doctor Says Rest Your Knees. 217 Studies Say Walk, Swim, or Ride Instead
The largest review of exercise for knee osteoarthritis (217 randomized controlled trials) found aerobic exercise (walking, cycling, swimming) was the most effective option for reducing pain and improving function within 4 to 12 weeks. Start with 15 to 20 minutes of whatever feels manageable, then add strength training when you're ready. The combination of both types of exercise is the long-term play.
4. Your Brain Doesn't Only Learn While You Practice. It Also Learns While You Sleep
A meta-analysis of 48 studies found that practicing a new motor skill before sleep increased retention by 15-20% compared to learning and staying awake, because during sleep, bursts of neural activity called "sleep spindles" replay and strengthen the patterns you practiced. A 60–90-minute afternoon nap delivers benefits comparable to a full night's sleep, making evening practice or a post-learning nap the simplest retention hack available.
—
Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
