Are You Taking Caffeine At The Wrong Time?

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Today’s Health Upgrade

• Can you prevent cancer?

• An overlooked way to improve cardio

• Are you taking caffeine at the wrong time?

Health
Can You Prevent Cancer?

Decades of research have shown that there’s nothing you can do to guarantee the avoidance of cancer during your lifetime — but that doesn’t mean certain behaviors don’t significantly reduce your risk. 

While cancer mortality has improved, the rate of several cancers has significantly increased, and a new report has identified what you can do to help protect your body. 

The American Association For Cancer Research estimated that 40 percent of all cancer cases are related to behaviors you control — and alcohol consumption is one of the most significant risk factors. 

The behaviors most closely linked to cancer are tobacco use, maintaining a healthy body weight, a poor diet, a lack of exercise, too much exposure to ultraviolet radiation, exposure to pollutants, and alcohol consumption. 

But of everything on the list, it appears that most people are unaware of alcohol’s relationship to cancer. According to researchers, about 70 percent of young women are not aware that too much alcohol is a significant risk factor for breast cancer. 

The most recent study found that excessive alcohol increases the risk of six types of cancer and that 5 percent of all cancers are linked to drinking behaviors. 

Different studies have found that reducing your consumption of alcohol could reduce your risk of cancer anywhere from 10 to 40 percent, depending on the type of cancer. And those who don’t drink at all have the lowest rate of cancer.

And maybe it should come as no surprise. The poison is in the dose, but alcohol is associated with damage to your DNA and disrupting hormone function and gut health. While we’re still learning what it all means, it’s clear that too much booze consumed too often is too much for your body. 

On the bright side, changes in technology and care have resulted in a 33 percent decrease in cancer-related deaths. 

It’s hard to put a number on how many drinks your body can handle each week. The World Health Organization recently stated that no amount of alcohol is safe. At the same time, research suggests that those who drink two or fewer drinks per week are likely out of harm’s way. 

Together With GoRuck 
Does Strength Training Improve Running Performance?

It’s popular to debate whether cardio or weights are better for overall health. But if you want to become a better runner, the last thing you want to do is downplay the importance of strength.

A recent review found that resistance training makes you a better, more efficient runner — and could make you more durable. 

Running economy refers to how efficiently you use oxygen at a given pace. The better your running economy, the less energy you need to run at the same speed.

The study reviewed multiple randomized controlled trials involving middle- and long-distance runners. Participants in the studies were divided into groups that either incorporated strength training into their running routine or followed a typical running-only program.

The study found that runners who incorporated strength training improved running economy, had greater fatigue resistance, ran faster, and could maintain a higher intensity for longer. 

Additional research found that resistance training helps with injury prevention. In one study, runners who performed resistance training were 85 percent less likely to suffer an injury. 

If you want to improve your running performance and overall cardiovascular health, 2 to 3 resistance training workouts per week can help. 

Or, if you want to skip the gym, rucking could help improve running and boost your cardiovascular health.

Rucking — or walking while carrying extra weight — is low-impact, joint-friendly, and builds strength, muscle, and endurance. And, research suggests it burns about two to three times as many calories as walking. 

If you’ve never rucked before, you can start with 15 to 25 pounds and go for about 10 to 20 minutes to get a feel for what it’s like. 

If you’re looking to start rucking, GORUCK is the go-to rucksack of Arnold’s Pump Club. Their Rucker was originally designed in 2008 specifically for rucking, which means the weight sits high and tight for better stability so you improve posture without causing back pain. 

Members of the Pump app have been using GORUCK for months, and it’s their secret weapon for staying fit, even when times get chaotic. 

Our favorite part? GORUCK stands behind all its products with a lifetime guarantee. So they'll take care of you if you don’t love it. And that’s why we feel confident recommending their rucks to the entire village. Plus, we have used them for years.

As a benefit of being part of the positive corner of the internet, you get 20% OFF your entire GORUCK purchase. If you’re in the US, use the code “PUMP20GORUCK” for 20% off your order. And if you’re in the EU, use the code “PUMP20EU.”

On Our Radar
Are You Taking Caffeine At The Wrong Time?

Caffeine is arguably the most potent, research-backed performance supplement. But does the timing of the powerful stimulant determine its effectiveness?

A new study suggests that caffeine at night might not boost performance as much as during the day.

Scientists studied female athletes who typically don’t use much caffeine and then put them on low and high doses, either in the morning or at night (some days they took caffeine, other days they were given a placebo). 

In the morning trials, the women improved their speed, agility, and power — with more significant improvements in all performance when given the higher dose. 

However, when using caffeine in the evening before a workout, both low- and high-caffeine did not lead to improved performance. The higher the dose of caffeine and later it was used, the more the participants experienced negative side effects such as gastrointestinal issues and sleep disturbances. 

The study was relatively small, only focused on female athletes, and included participants who were not habitual caffeine users. This limits how much we apply the takeaways to everyone, especially when prior research suggests that people who consume caffeine frequently tend to see fewer or no side effects once their body adjusts to their normal caffeine intake. 

But it’s worth remembering that evening caffeine will still likely harm sleep and recovery. And, it’s possible that the later you use it, it might not give you a boost and is more likely to have downsides. 

To maximize the benefits while minimizing side effects, a dose of 3-6 mg/kg (about 200-400 mg for the average adult) about 60 minutes before exercise appears to work best. 

As a general guideline, if you want to protect the quality of your rest, it’s recommended that you cut off caffeine about 9 to 10 hours before you sleep. 

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell