Welcome to the positive corner of the internet. Here’s a daily digest 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
The Ice Cream Test
Q&A with Arnold
Weekend Challenge
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The Ice Cream Test
Do some foods feel impossible to resist? If so, then you'll want to keep reading. Because science suggests you can eat the foods you love and control how much you eat.
Slowing down and taking longer to enjoy your meals can naturally help you eat less.
Scientists have been studying satiety for decades. Often, the research focuses on the foods that keep you fuller for longer -- such as protein and fiber. That helps but doesn't save you when you want to indulge in your favorite calorie-loaded meal or dessert and feel like you can't stop eating.
So researchers designed a study where people ate ice cream within 5 or 30 minutes. If you can help someone eat less ice cream, you can help them eat less of anything. The scientists discovered that those who savored every bite and took 30 minutes saw increases in two hormones (PYY and GLP-1) that keep you full and help you eat less.
Additional research suggests that slower eaters do better at eating fewer calories without obsessing about everything they eat. Multiple studies suggest that slowing your eating can save you more than 100 calories per meal while leaving you feeling satisfied for longer. And research on more than 60,000 people suggests that slow eaters are 42 percent less likely to suffer from obesity. (It's why taking 20 minutes to eat meals is a game-changer and "Tool #4".)
Remember, part of being healthier is finding ways to enjoy certain foods guilt-free, as long as they make up the minority of your meals. There's no need to stress every calorie or punish yourself for eating dessert. But, if you slow down, you might find it easier to enjoy those meals and prevent yourself from overeating.
Research on more than 60,000 people suggests that slow eaters are
42 percent less likely to suffer from obesity. -British Medical Journal
Arnold Q&A
On most Thursdays, Arnold spends hours answering questions from members in The Pump app. On Fridays, we like to highlight a few of those answers here. Enjoy!
Arnold's Advice To His Younger Self
How Arnold Built His Chest
"I could tell they had 5 more reps, and they just stopped at 10. They don't even need to go to failure, but at least go to where it is a struggle."
Learn To Sell
No Back Squats? No Problem
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Weekend Challenge
On Monday, I told you about reconnecting with my training partner from 1980 and asked you to think about people you needed to reconnect with.
We know loneliness is just as bad for your health as smoking cigarettes, so telling you to call a friend might seem like it doesn’t belong in a fitness email, but trust me, it does.
This weekend, your challenge is simple. Pick up the phone. FaceTime or text an old friend. I’ve already heard from people who knew the challenge that was coming and started this, and it’s incredible. One of them is going on a cruise with their old friend!
This is for your health and theirs. Reconnect. Tell old stories. Find a time to meet.
Trust me, you’re going to love it.
Thanks again for joining us for another week! We all appreciate you being a part of the village, and we hope you have a fantastic weekend.
-Arnold, Adam, and Daniel
