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Today’s Health Upgrade
Are you dealing with negativity the wrong way?
Fact or fiction: creatine and your kidneys
The food that fights fat gain
Arnold’s Podcast
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Mindset
Science Says: Let It Go
We've all heard that suppressing negative thoughts is bad for mental health. But what if the opposite is true?
Research suggests that training your brain to suppress negative thoughts can improve mental health, reduce anxiety, and boost overall well-being.
The worldwide study had participants focus on negative, neutral, and positive thoughts and then were trained to suppress them.
Contrary to long-held beliefs, suppressing negative thoughts didn’t backfire. Instead, it significantly improved participants' mental health. In fact, those who blocked out the bad experiences experienced a 50 percent decrease in depression and anxiety symptoms.
Even more surprising, those who trained their brains to suppress thoughts had better memory and cognitive control than those who didn’t.
The researchers believe that suppressing negative thoughts helps weaken their impact over time, reducing emotional distress and improving cognitive flexibility. This challenges the old psychological model that suppression leads to a "rebound effect" (where thoughts come back even stronger).
This does not mean that you should avoid all of your problems. But it does mean you should pick and choose your battles and that some stressors are made worse by obsessing about them.
If you're struggling with intrusive negative thoughts, actively practicing suppression—rather than engaging with or analyzing them—could help you feel better in the long run. Try setting aside time each day to practice letting go of unwanted thoughts rather than dwelling on them. You might find that they lose their grip on you over time, allowing for better mental clarity and emotional resilience.
Fact or Fiction
Is Creatine Bad for Your Kidneys? Here’s What The Science Says
After our recent posts about creatine, many of you have asked about kidney safety. After all, it appears to be one of the biggest hesitations, and a new study tried to settle the debate once and for all.
Scientists used one of the most advanced forms of statistical analysis and found creatine supplementation does not harm kidney function.
Researchers conducted a Mendelian randomization analysis—a technique that minimizes confounding variables—to explore whether increased creatine levels have any causal effect on renal function. Instead of relying on traditional observational studies (which can be influenced by lifestyle factors), this method allowed scientists to examine markers associated with creatine metabolism and their relationship to kidney health.
Even when people used larger doses of creatine, there was no relationship between higher creatine levels and kidney function. This supports previous clinical trials showing that creatine supplementation does not harm kidney health in healthy individuals, even with long-term use.
However, if you have pre-existing kidney disease, it’s always best to consult your doctor before supplementing.
Creatine is experiencing a renaissance because of the overwhelming amount of research suggesting many potential health benefits. It’s not just that creatine can make you stronger or help you build muscle, but it might also improve brain health, fight against cognitive disorders, and even improve focus and attention when you’re sleep-deprived.
There are many versions of creatine, but creatine monohydrate is, by far, the most tested and trusted form.
Momentous Creatine is our go-to option because it’s the highest quality and purity and ensures there are no banned substances hiding in the product. Every Momentous product is tested to ensure quality, purity, and — most importantly — safety. They are redefining the supplement category by doing things not typically done, including ten contracts with the US Military to help develop high-performance supplements that work.
If you want to add creatine to your routine, use the code “PUMPCLUB” for 20% OFF your purchase.
Nutrition
How Fiber Fights Fat Gain
Few health goals are more of a struggle than eating enough fiber.
According to the USDA, only about 5 to 10 percent of people eat enough fiber each day.
And if you’re one of those people — and the numbers say you are — maybe this will help inspire you to consume more.
While most people waste their money on fat loss pills and supplements, research suggests that fiber can help improve weight loss and reduce body fat.
Researchers analyzed multiple studies evaluating the effects of psyllium husk, a soluble fiber that absorbs water and forms a gel-like substance in your gut. The research included daily psyllium intake of anywhere from 7 to 15 grams. The studies showed that psyllium supplementation led to significant improvements, including weight loss, healthier BMI, and a smaller waist than placebo groups.
Participants taking psyllium consistently experienced lower hunger levels and improved satiety, leading them to eat less without extreme dieting or restrictions.
Psyllium slows the absorption of nutrients, which helps regulate blood sugar and insulin levels, preventing crashes that trigger cravings. Additionally, the gel-like fiber increases the feeling of fullness, making it easier to control portion sizes and reduce snacking.
If you want to add psyllium to your diet, research suggests that taking 5–10 grams before meals with plenty of water can help manage appetite and support weight loss. Pairing it with a high-protein and fiber-rich diet can further enhance results.
In The Pump app, a village favorite is adding two tablespoons of psyllium to your protein shake or mixing it with Greek yogurt for a high-fiber snack.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
