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
Why you should take 5
Fuel more than performance
Are artificial sweeteners spiking your appetite?
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.
Fitness
How 5 Minutes a Day Can Rewire Your Health
If you — or a friend or family member — are looking for a reason to be more hopeful about making health improvements, today is your day.
New research found that just five minutes a day can dramatically improve your strength, endurance, flexibility, and even your mental health—no equipment required.
Researchers tested whether a short, home-based bodyweight program could deliver meaningful results for sedentary adults. Twenty-two healthy but inactive participants (ages 32–69) completed a two-week control period followed by a 4-week training program, performing bodyweight movements like squats and pushups.
They performed each exercise with controlled movements, emphasizing the lowering phase, and progressed over time. Participants were instructed to perform the routine once daily for 28 days.
The results were surprisingly powerful for such a short time commitment: Just 5 minutes boosted strength by up to 66 percent and improved mental health scores by 20 percent in just four weeks.
No significant changes were seen in body composition or blood biomarkers, a reminder that strength and well-being can improve well before visible changes appear.
If you — or someone you know — struggles to build a habit or thinks you don’t have time to train, start small. This study proves that even 5 minutes of intentional movement daily can lead to measurable physical and mental improvements in just one month. Try adding a few movements into your morning or evening routine and watch the momentum build.
Together With Momentous & Maui Nui
Fuel More Than Performance
When you push your body, you need fuel that delivers. But what if your fuel could also deliver something even greater—like meals to families in need?
At Arnold’s Pump Club, we believe in more than building muscle—we believe in giving muscle to the people and companies doing good in the world. That’s why we champion brands with a clear mission and a commitment to impact. Because when you support purpose-driven companies, you’re not just investing in your own health, you’re investing in a better world.
And this partnership embodies that spirit.
The Momentous-Maui Nui Passion Orange Guava Fuel is a special edition performance formula inspired by purpose, packed with science, and driven by impact. Created in partnership with Maui Nui Venison, this bold new flavor was born from the hard work volunteering for the Holo ‘Ai Food-Sharing Program—an initiative that turns wild-harvested venison into nourishment for the Maui community.
And now, every time you fuel up, you’re giving back. For every box sold, $10 goes directly to Holo ‘Ai, with a goal of raising $200,000—the equivalent of 160,000 meals for local families across Maui. That’s nearly enough to feed the entire island.
Because performance without purpose isn’t enough. And when you choose Fuel, you’re choosing to do more.
Backed by the Momentous Standard™, this formula combines clean ingredients with cutting-edge science:
A gut-friendly 3:1 glucose-to-fructose ratio for maximum energy with zero GI distress
Precise electrolytes to hydrate and protect against cramps
No artificial sweeteners. No compromises. Ever.
Fuel is trusted by elite athletes, first responders, and military professionals for one reason: it works. Whether you’re training for a big goal or pushing through everyday demands, Momentous Fuel sustains your energy, sharpens your focus, and helps you go harder for longer.
Big goals demand more than performance—they demand purpose. So here’s your chance to be part of something bigger:
Train hard. Give back. Fuel your purpose.
Grab the limited edition Passion Orange Guava Fuel today—only while supplies last. Use the code “PumpClub” for a special discount on the product and 30% OFF a subscription. Every sip powers your mission and helps a family in Maui thrive.
Nutrition
Are Artificial Sweeteners Spiking Your Appetite?
You’ve probably heard that artificial sweeteners like sucralose trick your brain into craving more food. But a new study reveals the truth is a lot less scary—and a lot more reassuring.
Despite what the headlines suggested, sucralose did not increase appetite or food intake.
In a randomized crossover trial, 75 young adults of a range of body sizes consumed one of three drinks: sucralose, a sweetness-matched dose of sucrose (table sugar), or water. The scientists measured hunger levels, blood sugar, and brain activity, especially in the hypothalamus, a region known to regulate appetite.
Sucralose increased blood flow in the hypothalamus. However, compared to water, this did not translate into increased hunger.
So while some headlines suggest non-caloric sweeteners make you hungrier, this study doesn’t support that claim. Even though sucralose changed brain activity, it didn’t actually change behavior or desire.
If you enjoy non-caloric sweeteners, especially as a tool for reducing added sugars, there’s no strong evidence that sucralose will sabotage your appetite or lead to overeating. Just don’t treat it as a free pass to over-consume ultra-processed foods—it’s still best used as a replacement for added sugar, not as a license to skip whole, nutrient-rich foods.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
