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Today’s Health Upgrade
This week's Q&A
Could the secret to controlling your hunger be a matter of timing? New research suggests that the more you eat later in the day, the more your hunger increases.
This might seem like nothing shocking, but there's more than meets the eye. Eating more earlier in the day and limiting late-night eating could be the small behavioral change that leads to big results. While total calories ultimately determine whether you gain or lose weight, it’s possible that adjusting the timing of your meals will make you less likely to overeat and less likely to store fat.
In one study, people who ate food later at night had more hunger and burned fewer calories. In another study, people who ate dinner at 10 pm instead of 6 pm burned less fat and had a 20 percent increase in their blood sugar levels.
Not to mention, leptin — the hormone that helps with fullness — was lower in the late-night eaters, which can result in reaching for seconds or thirds when you’d otherwise be full.
While your schedule might dictate when you can eat, as a general rule of thumb, it can be helpful to cut off your eating within two to three hours of sleep. This boundary can help your body (and hunger) work with you instead of against you.
Arnold Answers Reddit Questions
Arnold on CBD, mental challenges, and regrets
The simple but not easy answer to this question is to build a routine. Routine makes everything automatic. Routine keeps you from thinking. As soon as you start thinking, you will find reasons not to exercise because the devil sits on one shoulder giving you all those reasons you listed.
I outlined this in the ebook. But the short version: You create a routine by starting before anything can derail you, picking a few small actions you can do every single day, and then you just struggle through them until it becomes automatic. It will take time, some people will tell you a month, some people will tell you 60 days. It doesn’t matter. Once you get to the point that not exercising after you wake up feels as weird as not brushing your teeth, it’s a routine.
No. None. I obviously smoked it in my younger days (and inhaled) and decriminalized it when I was Governor because I don’t think it should put you in prison but it’s not my thing these days. I don’t think about recovery or aches as much as most people, I think. I have a jacuzzi and a stogie at night, and don’t worry about it.
Absolutely not. None of them. I loved all of them, and they made me who I am.
Weekend Challenge: No Regrets
Speaking of regrets, in Daniel Pink’s recent book The Power of Regret, the author examines the regrets of more than 15,000 people across more than 100 countries.
The most common regret: don’t hesitate to reach out.
So many relationships oftentimes deteriorate for no reason other than the fact that people don’t take the time to reach out and communicate with their friends and family.
Because we don’t want you to live a life of regrets, your challenge this weekend is reconnecting with a friend you haven’t talked to in more than a month.
Pick up the phone and give your long-lost friend a call. Learn from those who have regrets so you won’t have as many. The call you make today could be the memory, connection, and life-changing decision you make tomorrow. Give it a try, and let us know the impact it had on you.
We hope you all have a wonderful weekend!
-Arnold, Adam, and Daniel
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