Arnold Schwarzenegger's Identity-Based Habit System: How To 'Become an Exerciser' And Never Rely On Willpower Again

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Today’s Health Upgrade

• The problem with motivation

• How to burn an extra 142 calories (with more exercise)

• The fermented food that does more than heal your gut

• Recipe of the week

Mindset
The Psychology of Exercise Consistency: How Changing Your Identity Changes Your Habits

Everyone wants to be consistent with workouts. But motivation fades, and willpower runs out. The real secret to long-term success isn’t forcing yourself to move; it’s becoming the kind of person who doesn’t need to be forced.

People who see themselves as “exercisers” are far more likely to stick with movement for life, no matter how busy or tired they feel.

Researchers analyzed 62 studies and found a powerful link between identity and action: people who identified as exercisers were 44 percent more likely to consistently work out.

And this isn’t just a mental trick; it’s one of the strongest behavioral predictors in health psychology. When your behavior doesn’t match your identity, your brain sends up a red flag; a feeling of discomfort that drives you to act in line with who you believe you are.

In other words: once you become the type of person who exercises, missing a workout feels as off as skipping a shower. The researchers believe this “psychological consistency” is what makes identity so powerful because it hardwires exercise into your sense of self.

It’s just one more reminder to stop relying on short bursts of motivation. Instead, build evidence for a new identity. Schedule exercise like an appointment. Tell people you’re an exerciser. Each small action reinforces the story you’re writing about yourself, and every rep, walk, or stretch becomes proof that it’s true.

When you miss a day, don’t say, “I failed.” Understand that perfection is not necessary for to achieve your goals, and sometimes you need days off.

When movement becomes part of who you are, it’s no longer a struggle to get back on track; it’s just what you do.

Together With Maui Nui
Why High-Protein Plans Burn 142 Extra Calories Per Day

Trying to lose fat but always feel like your body fights back? Research has found that one nutrient can help you burn more calories while preserving the muscle that keeps your metabolism strong.

In a meta-analysis of 24 randomized controlled trials, researchers compared higher-protein diets (1.2–1.6 grams per kilogram of body weight) with standard-protein diets (0.6–0.9 grams per kilogram).

Despite eating the same number of calories, people on higher-protein diets lost more fat, kept more muscle, and burned about 142 extra calories per day at rest.

On average, the high-protein group lost nearly an additional 2 pounds of fat, while gaining about 1 pounds of lean muscle in just 12 weeks. And there were additional health benefits, too. Those on the high protein diets also saw their triglycerides dropped by 20 mg/dL.

Researchers believe it’s because protein burns about 20 to 30 percent of its calories during digestion, and more protein helps prevent muscle breakdown, keeping metabolism higher during weight loss.

If you want to lose fat without slowing your metabolism, aim for 25 to 35 percent of your calories from protein. For active people, this can be anywhere from .6 to to 1 gram per pound of goal body weight.

If you need help adding more protein — without adding too many extra calories — start with the source.

Maui Nui’s new Reserved Age Cuts deliver 22 grams of protein per 100 calories, with just 1.5 grams of saturated fat. This protein-to-calorie ratio is more than the best grass-fed beef. The Reserved Age Cuts come from 100% wild Axis deer, humanely harvested on Maui to restore ecological balance to the island. Each cut is aged 14 days for tenderness and consistency.

These animals live freely — no feedlots, no antibiotics, no hormones — and the result is some of the cleanest, leanest, and most flavorful protein on earth. The flavor is rich and clean, the texture is forgiving, and after one bite, you’ll taste the difference that freedom and care make.

If you want to fuel your metabolism with the highest-quality protein and support an ethical, regenerative food system, Maui Nui is a great place to start.

Supplies are limited. Once Reserve subscriptions fill, they’re gone. And, for a limited time, all Pump Club members get a complimentary 12-Stick Starter Pack (a $79 value) with any purchase over $79. That means you automatically qualify with any reserve package. We are all long-time subscribers of Maui Nui, and we hope you love it as much as we do. 

Foods Are Super
Kimchi: The Fermented Food That Does More Than Improve Your Gut Health

You’ve probably heard that fermented foods are good for your microbiome,  but new research suggests one food in particular might have a very desired additional benefit. 

A daily serving of kimchi (about ¼ cup) helped overweight adults lose body fat and improve their gut health in just 12 weeks.

In a randomized, double-blind, placebo-controlled clinical trial, overweight adults consumed either a kimchi powder capsule or a placebo for 12 weeks. Those who took the kimchi (equivalent to 60 grams, or roughly ¼ cup, daily) saw significant decreases in total body fat compared to the placebo group.

But that wasn’t the only benefit. Participants who consumed kimchi showed improvements in their gut microbiome, including higher levels of Akkermansia muciniphila, a beneficial bacterium linked to better metabolic health, and reductions in obesity-associated microbes.

The kimchi group also showed improved cholesterol and blood sugar markers, including lower LDL, higher HDL, reduced triglycerides, and lower HbA1c levels.

Researchers believe the results are due to kimchi’s rich mix of probiotics, prebiotics, and bioactive plant compounds that work together to enhance gut balance, reduce inflammation, and improve fat metabolism.

If you want to try it yourself, add about ¼ cup of kimchi to your meals daily. It pairs easily with eggs, rice bowls, or protein dishes, just watch sodium if you have high blood pressure. Need a place to start? Check out the recipe below.

Pump Up Your Diet 
15-Minute Kimchi Fried Rice 

This dish gives you the research-backed amount of kimchi (about ¼ cup), a good dose of protein, and gut-friendly fiber. It’s the perfect balance of spicy, savory, and satisfying, and it takes less than 15 minutes to prepare.

Ingredients (Serves 1–2):

• 1 cup cooked and cooled rice (white or brown)

• ¼ cup kimchi, chopped (plus a little of the juice)

• 1 tsp sesame oil or olive oil

• 1 clove garlic, minced

• 2-3 eggs (could use tofu as an alternative)

• ½ cup vegetables (like spinach, bell pepper, or peas. Pick what you like)

• 1 tsp low-sodium soy sauce

• Optional toppings: sliced green onions, a drizzle of sriracha

Instructions:

1. Heat the oil in a skillet over medium heat.

2. Add garlic and sauté for 30 seconds until fragrant.

3. Stir in kimchi and vegetables; cook for 2–3 minutes.

4. Add rice and a splash of kimchi juice; stir-fry for another 3–4 minutes.

5. Push rice to one side of the pan and scramble the eggs (or cook the tofu)

6. Mix everything together, season with soy sauce, and top with green onions or sriracha.

Eat up and enjoy!

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell