Are You Wasting Your Money On Creatine?

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

Monday motivation
Are you wasting your money on creatine?
The 1-month without alcohol test
Workout of the week

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.

Arnold’s Corner
Monday Motivation: Am I Helping?

I know that all of you have watched the firestorm taking over Los Angeles, so I want to share my thoughts.

Like I said on social media, I am touched by all of your messages of concern.

My animals and the people I care about are safe. My house is near the fire line. But I don’t want you to spend your time worrying about me or my home.

I want you to think about these firefighters. They are working around the clock. They aren’t sleeping. They are fighting against fires, digging, cutting, lugging heavy equipment up and down hills, and flying dangerous missions to drop water, and retardant — they are real-life action heroes. Instead of being with their families, they are protecting all the families threatened by these terrible fires.

Many people have lost everything. You can pray and think about them.

I know at times like this, people get overwhelmed. We are all seeing terrible images on the news around the clock.

I know that a lot of people feel an urge to react. That’s why I want to share some of the lessons I’ve learned.

I have told you before that my rule is that if I’m watching the news and start complaining about something, I ask myself, “What I can do about it?” If I can do something — I do it, and that stops the complaining. If I can’t do anything, I don’t let myself complain.

This is a similar rule. When you want to react to this terrible news, I want you to ask yourself, “Am I helping?”

If we aren’t helping, complaining or casting blame or making political attacks doesn’t do anything.

Believe me: when these firefighters win their battle against this hell-storm and get back to their families safely, I won’t be shy about looking at the incompetence that made this worse and recommending how to avoid it next time.

In fact, I have asked my team at the USC Schwarzenegger Institute to prepare to do a policy review so we can look at what went wrong and offer recommendations for next time.

I have visited fires more than almost anyone. When I was Governor, I always believed in being on the ground at wildfires. Not to be a distraction or because I didn’t trust my team, but because I know that things get lost in the chaos of the fight. I know how important it is for the people on the front lines to see I care.

I know that when I showed up and met with the firefighting leadership, I got the high level view of what I could do to help. But when I talked with the firefighters on the ground or the first responders running evacuation centers, I often found even more ways I could use my bully pulpit as Governor to support their fight.

I know that big policy ideas or reviews didn’t matter at all to those firefighters and first responders — yet. They were in the middle of fighting a war. They didn’t need analysis. They needed help.

All that mattered to them was what I could do to help them help evacuees and what I could do to help them get back safely to their families.

When they told me they needed red tape cut to get more engines on the frontlines, I cut the red tape myself with executive orders. When they told me evacuees needed hospital beds and dialysis machines, I picked up the phone and called the hospitals and got them what they needed that night. When they said they were running out of food or water or diapers or supplies, I called the grocery store association and rounded up everything myself.

You can read about my style here.

I didn’t talk to them about the politics or the policy of fighting fires because, in that moment, it didn’t fucking matter.

All that mattered was supporting our heroes trying to save lives and property, and protecting the people who were impacted.

All that mattered was how I could help.

All that mattered was how I could be useful.

I know many of the people on social media are suddenly firefighting experts. Let me ask you something. Does the armchair analysis help anyone?

I know people on both sides are eager to find political wins. I will tell you something right now, the last thing on those firefighters’ minds is the next election. So who is your politics helping?

And I know there are people who are profiting from this or actively making it worse. Whether you’re spreading misinformation, or jacking up the prices on rentals or water, or looting homes, or trying to start your own fires, shame on you. You aren’t helping anyone, and you know it.

I hope you get enough time in prison to learn how to be a decent person because otherwise, I have a feeling you’ll spend a long afterlife in a different kind of fire.

This is not the time to complain or do Monday morning quarterbacking. This is the time to step up and ask, “Am I helping?” These firefighters and these people who have lost everything need us right now.

They don’t need our complaints. They need our help. Now.

If you want to help right now, the best thing you can do is support charities that support our firefighters and fire victims.

Here are a few that I have worked with in the past.

The LAFD Foundation: Currently looking for donations to get more gear to firefighters battling the blaze

The CalFire Benevolent Foundation: Supports firefighters and their families, as well as burn victims and disaster relief

The California Fire Foundation: Supports firefighters, families, and communities impacted by fires.

World Central Kitchen: Every time there is a disaster, Jose’s team is there. They’re in LA feeding evacuees.

I hope you all choose to become helpers. Together, we can lift up the world.

Together With Momentous
Are You Wasting Your Money On Creatine?

Creatine is finally getting the recognition it deserves. Once thought of as a “gym bro” supplement, research shows it does more than build muscle. Creatine can enhance memory and intelligence, fight neurodegenerative diseases, boost energy, and help you get stronger.

There’s just one catch: many people are taking the wrong type of creatine — and paying more for a version that might do less.

Research overwhelmingly suggests that creatine monohydrate is the safest, most effective, and most absorbed form of creatine — that everything else is fighting for second place.

Creatine monohydrate has been studied for decades, and the consensus is clear: it works. It’s the most proven form of creatine on the market, helping with strength, lean muscle gain, and overall performance. Yet, myths about creatine lead people to skip it altogether or buy less effective alternatives that don’t deliver on many of their claims.

If you want to try creatine, don’t fall for these two myths, which typically cause people to buy inferior versions of creatine.

Myth 1: Creatine Causes Bloating
Creatine pulls water into your muscles, not under your skin. While the scale might go up slightly, your muscles are simply better hydrated—making them stronger and healthier. It won’t make you look puffy or fat.

Myth 2: Other Forms Are Better Absorbed
Some companies claim that alternatives like creatine HCL are better because they dissolve more easily in water. While that’s true, solubility doesn’t mean better absorption. Research shows that monohydrate is the gold standard for getting creatine into your muscles.

To ensure safety and purity, only use creatine from brands that invest in third-party certification, like NSF Certified for Sport or Informed Sport. Our go-to recommendation? Momentous.

Not only is Momentous creatine tested for quality and safety, but the brand also works with the US Military to develop high-performance supplements that deliver results. As a Pump Club member, you get 20% off with the code PumpClub.

If you’re interested in strength and muscle gain: Take 3-5 grams daily to boost performance and recovery.

If you’re interested in cognitive benefits: Research suggests 5-10 grams per day is ideal for improving memory, helping offset sleep deprivation, and fighting against neurodegenerative diseases.

Health
The 1-Month Alcohol Test

National campaigns like “Dry January” are popular, but do they really make a big difference? A recent study examined at the real impact of a month-long alcohol break, and the results might inspire you to put down that glass of wine.

Researchers analyzed studies that focus on short-term booze breaks and found that one month without alcohol results in better sleep, increased energy, better liver function, lower blood pressure, less anxiety, and better mood.

Perhaps most impressively, the short-term break helps create long-term behavioral change.

One study found that nearly 70 percent of people who went alcohol-free for a month drank less six months later.

The cold turkey approach appears to cause a shift in mindset, leading to more control over drinking behaviors and reduced reliance on alcohol in social situations. Many reported feeling empowered by achieving their goal, boosting self-confidence and resilience.

The research suggests taking a month off from alcohol isn’t just a health trend—it can be a powerful tool for improving your physical and mental well-being. Whether you try it for a reset or to develop healthier habits, if you want to drink less, one month can make a lasting difference.