A Mega-Analysis Found The Differences Between Gym Equipment Are Smaller Than You Think

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Today’s Health Upgrade

• Do you have microplastics in your bones?

• A different way to determine meat quality

• The gym equipment study

• The ripple effect (+today’s giving giveaway)

Health 
What the Microplastics Study Actually Found About Bone Health (And What You Can Do About It)

You might've seen headlines warning that microplastics are destroying your bones. Here's what you need to know:

There’s very little evidence that normal microplastic exposure harms human bones.

A recent review examined 62 studies on microplastics and bone health. The findings are worth understanding, but they also come with important context.

Microplastics have been detected in human bone tissue, and lab studies suggest several potential downsides if levels become too high, such as triggering inflammation and promoting the formation of bone-degrading cells. 

But here’s why there’s no reason to freak out: Nearly all evidence comes from cell cultures and animal experiments. We don't yet know how these findings translate to real-world human exposure levels. The researchers themselves acknowledged that "the mechanistic impact of microplastics accumulation in human bones or bone marrow remains largely unexplored."

While scientists work to understand the risks better, you're better off focusing on the bone-building strategies we know work:

Lift weights or do resistance training 2–3 times per week. Mechanical loading is one of the most powerful stimuli for bone formation.

Eat enough protein. Aim for at least 1.2–1.6 grams per kilogram of body weight daily. Higher intakes (up to 2.2 g/kg) may benefit those doing heavy strength training.

Check your vitamin D levels. Severe deficiency impairs bone health. Talk to your doctor about testing and whether supplementation makes sense for you.

Include impact activities. Walking, jumping, and stair climbing all provide the mechanical stress bones need to stay strong.

The science on microplastics is still developing. What isn't developing? The evidence that resistance training, adequate protein, and basic nutrition habits protect your bones. Focus there.

Together With Maui Nui 
The Hidden Factor That Determines Meat Quality 

Most people obsess over what meat to buy, but almost no one thinks about how that meat became food in the first place. And that missing piece explains why some meat tastes clean and tender, and why some tastes tough, metallic, or “off.”

The nutrient profile and flavor of meat start long before it reaches your plate.

Animals that forage freely on diverse, natural vegetation develop leaner muscle, richer micronutrients, and more favorable fats than animals raised on grain-based diets. That’s why wild meats consistently outperform conventional options.

Research shows that wild and grass-fed animals have higher omega-3 fatty acids, better omega-6-to-omega-3 ratios (around 2:1 vs. 5:1–13:1 in grain-fed beef), more beneficial compounds like CLA and vitamin E, significantly more iron, and higher B vitamins.

That’s why wild venison stands in a class of its own with one-quarter the fat of beef, up to five times the omega-3s, and a cleaner nutrient profile than almost any red meat you can buy.

But there’s another factor that matters just as much: stress changes meat. Literally. When an animal is stressed before slaughter, it burns through its glycogen. After death, glycogen is converted into lactic acid, the natural process that creates tender, bright, safe meat.

If the animal is stressed? That process stalls. pH levels stay high. Color darkens. Texture toughens. Researchers call this DFD meat: dark, firm, dry: a sign of stress and compromised quality. In one study of 448 cattle, over 90% of animals showing high stress markers produced DFD meat.

Calm harvesting isn’t just humane; it’s the secret to exceptional meat. That’s why Maui Nui Venison is considered the healthiest red meat on the planet.

Maui Nui uses a USDA-inspected, nighttime field-harvesting method designed to keep animals completely calm: no pens, no transport, no fear. It’s the most stress-free harvesting approach in the country.

Pair that with 100% wild Axis deer grazing on Maui’s mineral-rich vegetation, and you get meat with unparalleled nutrient density and flavor. This is wild protein at its best—clean, lean, and naturally delicious.

And this holiday, you can give it as a gift. Beautifully packaged. Ready to gift. Shelf-stable. And made from the cleanest, most nutrient-rich ready-to-eat venison on the planet.

As an APC reader, you can buy any four gifts, get a fifth free (mix and match however you want).

If you want the highest-value move? Grab four Stick Starter Packs for $39 each and get a Summer Sausage worth $59 for free. It’s practical, delicious, meaningful, and they sell out every year. Get your holiday gift (for yourself or friends) before they’re gone. 

Fitness
Do Your Muscles Know The Difference Between Barbells, Dumbbells, Machines, and Bands? (According to 102 Studies)

If you’ve ever walked into a gym and wondered, “Should I use machines, dumbbells, bands, or just stick with bodyweight?” today is the day that you can stop worrying.

A new mega-analysis offers clarity and some good news: All forms of resistance training appear to build significant strength, especially as you age, and the best option is the one you’ll actually do consistently.

Researchers combined data from 102 randomized controlled trials involving 4,754 adults (average age 70) to compare five types of strength training: machine-based, free weights, elastic bands, mixed programs, and bodyweight exercises. All produced moderate-to-large strength gains, meaning real, functional improvements that help with lifting groceries, climbing stairs, and staying independent.

If you had to crown a winner, machines came out slightly ahead, but all training variations were nearly equivalent. The researchers believe machines win by making progression easier and requiring less stabilization skill, which is a big deal for newer lifters or anyone rebuilding confidence.

Still, the headline isn’t “machines are king.” It’s this: The differences between all methods were much smaller than people assume. Even bodyweight training produced meaningful improvements, and bands — one of the cheapest tools available — delivered nearly the same benefits as free weights.

At the end of the day, your muscles respond to challenge. If you gradually make an exercise a little harder — more reps, more resistance, slower tempo — your body adapts. The modality matters far less than consistently training at an intensity that’s high enough and progressing your workouts.

Lift Up The World 
The Ripple Effect

Here’s something most people don’t know: every $1 invested in after-school programs saves at least $3 in future costs: crime, poor school performance, lost earning potential. When you lift up a child, the whole community benefits.

After-School All-Stars is doing the work every day, giving students a safe place to learn, play, and grow. Nearly 90% of All-Stars say the program strengthens their belief that they can succeed in college and career.

Every day this week, the Pump Club is pumping up After-School All-Stars by giving all of you the chance to win special gifts for donating. 

Your gift doesn’t just support a child — it builds a stronger future for all of us.

See below for today’s giveaway.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell