Are You At Risk For Chronic Health Conditions?

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Today’s Health Upgrade

• Double the Schwarzenegger

• Fact or fiction: tap water

• Don’t ignore this measure of health

• How to get unstuck

Arnold’s Corner
Schwarzenegger & Schwarzenegger

You all know how proud I am of all of my children.

Patrick and I sat down to discuss acting — something we’ve never done — for Variety’s Actors on Actors. It was an unbelievably fantastic time, and I think all of you will love it. We talk about FUBAR and White Lotus, of course, but we also talk about the importance of having a vision and working your ass off. And of course, there are some funny moments. I hope you all enjoy it.

Some of the comments talked about how wonderful it would be to sit with their own fathers and have an uninterrupted conversation like this, so I want to challenge all of you with Father’s Day coming up. Nothing is stopping you.

Take an hour, put the phones away, turn the television off, and talk about life.

Fact or Fiction
Is Tap Water Safe?

Last week, we told you not to panic about headlines claiming fiber supplements were loaded with heavy metals. We reminded you that the dose makes the poison by explaining that even water contains more lead than psyllium husk. But that led to an important question from many of you:

If water has lead, should we be worried about our tap water?

For most people in the U.S., the answer is no — your tap water is safe. In fact, it’s one of the most highly regulated and tested public health resources available. And it’s a perfect example of how fear can spread unnecessarily. 

The Environmental Protection Agency (EPA) sets strict limits for over 90 potential contaminants in drinking water, including lead, arsenic, chlorine byproducts, and PFAS (often called “forever chemicals”). And most municipal water systems meet or exceed these safety standards.

In 2023, the EPA even proposed tighter restrictions on six PFAS chemicals. That’s because at extremely high levels and over long periods, these chemicals might cause harm. But for the vast majority of communities, the amount of PFAS found in tap water is so far below what would raise concern that it’s highly unlikely to accumulate to dangerous levels.

Still, that doesn’t mean everyone is safe because not all tap water is created equal. Older homes (especially those built in the 1960s and 70s without updates) may have lead pipes. Some areas may face industrial pollution or infrastructure issues. That’s why your water quality often depends on your zip code.

If you're concerned, the goal isn’t to panic. It’s to stay informed. If you’re concerned, check your local water report or use a quality filter: Certified NSF/ANSI 53 or 58 filters can reduce lead, PFAS, and other common contaminants.

And please remember that chemicals in trace amounts don’t automatically equal danger. Context and dose matter. Your faucet isn’t the enemy—fear without facts is.

Take a deep breath the next time you hear a scary water story. Most people can drink their tap water safely. And if you want to go the extra mile, a good filter can give you peace of mind without buying into detox myths or overpriced gimmicks.

Together With Eight Sleep 
Don’t Ignore This Important Health Metric 

You track your steps, monitor your calories, and maybe even log your workouts—but what if the best predictor of chronic disease is the consistency of your bedtime routine?

Recent research suggests that poor sleep patterns—especially inconsistent sleep timing—are strongly linked to a higher risk of chronic conditions like obesity, diabetes, and hypertension.

Researchers analyzed data from over 6,000 people. Unlike traditional sleep studies that rely on short-term lab assessments or self-reported data, this study used wearable devices to continuously track sleep over several months, offering a much more realistic view of people’s long-term sleep habits.

Participants wore these devices for an average of 6 months, providing more than 6 million nights of data. The researchers examined several sleep characteristics: duration, timing, consistency, and efficiency. Then, they compared these patterns to clinical markers of chronic disease.

People with poor sleep regularity—meaning their bedtimes and wake-up times varied significantly—were nearly 2.5 times more likely to have cardiometabolic diseases. Short sleep (less than 6 hours) and poor sleep efficiency (frequent awakenings) also increased the risk, but the biggest risk came from irregular sleep timing.

Each 1-hour increase in nightly sleep duration was associated with a 38 percent reduction in the risk of obesity, a 39 percent increase in the risk of higher cholesterol, and a 23 percent lower risk of obstructive sleep apnea.

Even the quality of sleep mattered: each 1 percent increase in REM sleep was tied to lower risks of atrial fibrillation, flutter, and bradycardia.

The researchers believe the disruption of circadian rhythms—the body’s internal clock—is the likely culprit. Inconsistent sleep schedules can impair glucose metabolism, raise blood pressure, increase inflammation, and affect hunger hormones, all of which contribute to disease development.

Sleep might be the most underrated place to start if you want to improve your health.

Your best bet is to go to bed and wake up at the same time every day—even on weekends. A consistent sleep schedule can help reset your circadian rhythm, improve sleep quality, and reduce your risk of chronic disease. Even shifting your schedule by just 15 to 30 minutes toward more consistency can make a difference.

You can also use a mattress that makes it easier for you to sleep deeper. Eight Sleep’s Pod 5 doesn’t just measure your sleep—it actively improves it.

The Pod adjusts temperature, tracks vital signs, reduces snoring, and even plays white noise or guided meditations to help you fall and stay asleep. All while you do…absolutely nothing.

The new Autopilot Health Check can even detect changes in heart rate variability, respiratory rate, or irregular sleep patterns, giving you real insights into your long-term health.

That’s more than a mattress upgrade. It’s like having a sleep coach, a wellness lab, and an AI recovery assistant rolled into one. If you’re tired of being tired, this is your sign.

Go to eightsleep.com/pumpclub and use code PUMPCLUB to get $350 off your Pod 5 Ultra. It’s risk-free for 30 days—but the benefits could last a lifetime.

Adam’s Corner
Do You Struggle Sticking With The Plan?

On October 14, 1066, Harold Godwinson stood on the battlefield in Hastings, crowned but not secure. He was the newly anointed King of England, and just nine months into his reign, Harold had already repelled one invasion from Norway. 

He should’ve waited, should’ve let his troops rest. But he didn’t. Instead, he marched them 250 miles south, without pause, to face William of Normandy.

By all accounts, Harold had the high ground and enough force to hold it. But late in the day, something strange happened. As the Normans pretended to retreat, part of Harold’s army broke ranks and chased them.

It was a violation of formation. A fatal error. They left their defense. They ran toward the enemy. And just like that, the battle turned.

Historians still debate the finer details, but the lesson is clear: 

Sometimes, you don’t need an army to defeat you. You just need one weakness exploited. One emotional impulse overriding all logic and strategy.

Desire Consistency? It’s Time To Embrace Your Errors

It’s not always the enemy outside that takes the crown. Sometimes, it’s you.

It’s not war, but I see similar internal battles every day in conversations in The Pump app.

People show up, work hard, consider their nutritional needs, finish every rep, and do everything right—or so it seems.

And yet they’re stuck. Not because they’re not trying. But because something inside keeps pulling them off course. Subtle as a misstep. Quiet as doubt. Loud as shame.

Last week, during a nutrition Q&A, one question grabbed me: “Why do I keep messing up the same way—over and over—even when I know better?”

The person didn’t use the word “self-sabotage.” They didn’t have to.

They described the cycle so many of us know too well. You commit. You do the hard thing. You feel proud. Then you slip—just a little. Maybe a weekend. Perhaps a missed workout. And then you shame yourself. You call it failure. And somehow, that shame convinces you it’s proof you’re not cut out for change.

You stop. You start over. Again and again. It looks like inconsistency. It feels like frustration. But it’s deeper than that.

It’s the fear that if you go all-in and still don’t become the person you want to be, then what’s left? What excuse will protect you?

So we hedge. We chase perfection until we can’t catch it. And then we pretend we weren’t really trying.

It’s not laziness. It’s not weakness. It’s human.

It’s that ancient battle between the version of you that wants more, and the one that’s terrified of not being enough.

And I get it.

Long before I coached people to become healthier, happier, and free from the wellness trap of stress, I used to have a recurring dream.

I was old and in a hospital bed. I was usually crying—not because I was dying—but because I had wasted my life rationalizing why I couldn’t be the man I wanted to be.

I made excuses look noble. I talked about values, about “waiting for the right time,” about how I wasn’t that bad.

But deep down, I knew. I was the one getting in my own way.

Once I stopped letting my fears, frustrations, and insecurities own me, I no longer felt like I had to hide from the things that embarrassed me or seemed like fatal flaws.

That recurring dream gave me a gift. Two, actually.

First, it showed me what regret would look like.
Second, it reminded me that being human isn’t the problem. Pretending you're not—that’s where things go wrong.

You don’t need a perfect plan. You need a better response when things don’t go according to plan. So let’s stop pretending this is easy—because it’s not.

Your inconsistency doesn’t make you broken, but you do have to take responsibility. To forgive your past, stop fighting your nature, and use your agency instead.

I can’t tell you why you binge drink when you swore you wouldn’t. I don’t know why you can’t sleep even though you’ve tried everything.

But I know this: You’re not alone. And you’re not doomed. Because you have a choice.

Will you keep letting that old version of you make today’s decisions? Or will you admit the truth—that you’re scared, imperfect, and still worthy of becoming someone stronger?

That moment when you face yourself honestly, without shame—that’s when things start to shift.

Not all at once. But enough to finally stop chasing the enemy outside and make peace with the one within.

And maybe, just maybe, that’s how you win the battle. By keeping your troops together. By not straying from what built momentum. And by leaning into your habits and empathy, one choice at a time. -AB

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell