Welcome to the positive corner of the internet. Every weekday, we help you make sense of the complex world of wellness by analyzing the headlines, simplifying the latest research, and providing quick tips designed to help you stay healthier in under 5 minutes. If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
Breaking down a new hyped supplement
The brain reset (anyone can access)
The training technique that builds stronger legs
Eggs: superfood or cholesterol menace?
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.
On Our Radar
A Better Probiotic — Or Overrated Supplement?
It’s being called the next superstar supplement, but that doesn’t mean you should rush to purchase it.
Akkermansia muciniphila is a naturally occurring gut microbe that makes up 3 to 5 percent of your intestinal bacteria. And in the world of gut health, it’s getting a lot of buzz.
Our take: it’s promising, but there’s still a lot we don’t know about Akkermansia muciniphila.
The excitement began because research suggests that higher levels of Akkermansia are consistently associated with better metabolic health.
However, when we reviewed the research, we found only two studies that demonstrated a potential direct benefit in humans. And, that’s only part of the story.
Observational studies and animal research have found that Akkermansia is linked to reduced inflammation, improved insulin sensitivity, and lower blood sugar levels. Researchers believe that Akkermansia supports gut health by feeding on mucin (a component of your gut lining), which stimulates your body to produce more mucin. That strengthens the intestinal barrier. That’s the good part.
However, just because healthier people tend to have more Akkermansia does not mean adding it via supplements will make you healthier. In mice, high levels of Akkermansia increased susceptibility to certain pathogens.
And in human studies, people with neurological conditions like Parkinson’s disease and multiple sclerosis have higher levels of Akkermansia. That does not mean the bacteria caused those diseases, but it serves as a reminder that there’s much we still don’t know.
Your safest bet is likely to wait for more research to provide clarity, rather than jumping at the next big trend.
If you want to support your gut microbiome, the most effective strategy isn’t complicated:
Cut back on ultra-processed foods.
Eat more whole foods.
Increase fiber from vegetables, fruits, legumes, and whole grains.
Include fermented foods such as yogurt, kefir, sauerkraut, kimchi, or kombucha to enhance microbial diversity.
That’s the most proven way to create a healthier gut, without the risk and unknowns.
Together With Wander
The Reset Your Brain Desires
You know that euphoric feeling when you're somewhere new — no deadlines, no distractions, no familiar stressors?
That’s not just relaxation. It’s your brain getting rewired.
Studies show that travel improves focus, boosts creativity, and reduces anxiety by giving your brain the novelty and space it needs to reset.
It’s not about running away from your problems. It’s about creating space to see them differently — or let them go entirely.
One review found that exposure to new environments improves cognitive flexibility — your ability to think clearly, adapt, and solve problems. And another study showed that time away from your regular routines lowers cortisol, the stress hormone that makes everything feel harder.
The researchers believe this link has evolutionary roots. Novel experiences engage the brain’s reward system, and the hippocampus helps encode new memories when you're in unfamiliar surroundings. When those systems communicate more effectively, your brain essentially says, “This is good—do more of it.”
Add small doses of adventure where you experience different environments. Try a new walking route, explore a different part of your city, or shake up your weekend routine.
And when possible, plan that getaway—it’s not just a break. It might be the mental refresh your brain needs to feel better.
That’s why we partnered with Wander, a company that’s changing the way travel feels. They’ve handpicked the most beautiful homes in the country and outfitted them with everything you need to rest, reflect, and recharge: Inspiring views, hotel-grade amenities, private saunas, and peaceful settings.
Whether it’s a solo reset, a romantic escape, or a family recharge, Wander helps you feel your best — even while away.
As an APC reader, you get $1,000 off any 2025 Wander stay to make it easier and more affordable to help you recharge. You’ll have $500 in Wander points already waiting in your account, and you’ll get another $500 off at checkout (minimum spend applies). The offer ends August 31 — but bonus credits apply for any trip you schedule before the end of the year.
Give your brain the recharge it deserves.
As an APC reader, you get a $1,000 credit off any Wander property.
Fitness
How To Build A More Powerful Lower Body
You don’t need to do complicated movements to see incredible results. A simple technique tweak to your squat could lead to bigger gains in explosive strength within minutes.
Using heavy chains during squats may provide a greater boost in power, jump height, and explosiveness compared to traditional squats.
Researchers compared heavy squats to heavy squats with chains on lower body performance. They studied trained participants who performed both types of squats at 90 percent of their one-rep max in a randomized crossover design. To measure performance, the researchers tested vertical jump height, peak power, and rate of force development.
Both squat styles led to improvements, but chain squats produced significantly better results in athletic performance. The researchers believe the advantage of chain squats comes from the way they challenge your muscles differently at various points in the movement.
Chains provide variable resistance, forcing your body to engage more stabilizers and produce more force throughout the full range of motion. This likely primes your nervous system better for post-activation performance enhancement (PAPE)—the short-term window where your muscles can perform at a higher level after heavy loading.
If you want to jump higher or develop more lower-body power, try this: once or twice a week, replace one of your squat sets with a heavy chain squat. Then, 4 to 8 minutes later, perform your explosive drills—like jumps or sprints—to take full advantage of the effect.
Foods Are Super
Eggs: Nature’s Multivitamin
For years, eggs were unfairly villainized for their cholesterol — but science has flipped that script. Not only are the dangers misleading, they may be one of the most complete and affordable foods on the planet.
One egg delivers 6 grams of protein and a potent dose of choline — a brain-boosting nutrient that approximately 90 percent of Americans don’t get enough of.
Research suggests that eating eggs does not increase risk for cardiovascular disease in healthy individuals — and may even be protective due to their antioxidant and nutrient content.
Researchers analyzed 39 studies including nearly 2 million individuals. They found that intake of up to six eggs per week was protective against cardiovascular disease, rather than harmful. Beyond that, the protective effect appears to plateau, and higher consumption doesn't provide additional benefits.
However, it may be their choline content that makes them especially valuable for most adults. Eggs are one of the richest natural sources of choline, a nutrient essential for producing acetylcholine — a neurotransmitter involved in memory, mood, and muscle control.
Studies have shown that choline intake is directly linked to improved cognitive function and memory in adults. One egg contains approximately 150 mg of choline, with nearly all of it derived from the yolk. In other words, about three eggs can help most adults hit the recommended amount.
Does that mean you can eat unlimited eggs? No. But it also means that eggs themselves are not inherently bad.
Eggs also deliver lutein and zeaxanthin, antioxidants that protect your eyes and may reduce risk of age-related macular degeneration.
And when it comes to protein, eggs are considered the gold standard: highly bioavailable and supporting muscle repair, satiety, and longevity. While eggs do have about 6 grams of fat, only 1.5 of those grams come from saturated fat. So, if you need to watch your caloric intake, egg whites could be a good alternative.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
