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
Number you won’t forget
Are your pans expired?
Weekly wisdom
The motivation myth
Make a difference
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.
Nutrition
Number You Won’t Forget: 2 oz.
Too much snacking can lead to a surprising amount of overeating. But the right snacks can deliver nutrients your body actually needs, especially if you're at higher risk for heart disease.
Researchers found that a daily 2-ounce serving of almonds reduced LDL cholesterol, improved gut health, and helped fight metabolic syndrome.
In this randomized controlled trial, adults with metabolic syndrome—a condition that significantly increases the risk of heart disease and diabetes—were assigned to snack on either almonds or an equal-calorie portion of crackers for 12 weeks. Researchers tested the impact on cholesterol, nutrient intake, and biomarkers of inflammation and oxidative stress.
Even though weight didn’t change for those eating the almonds, health status did. Researchers believe the effect is due to almonds’ rich concentration of antioxidants and fiber, which may strengthen the gut barrier.
If you’re trying to improve heart health or control your appetite, a simple snack swap could offer noticeable benefits. Just remember, while nuts can be good for you, they are also calorically dense, meaning they are easy to overeat. The research suggests a handful is all you need to experience some benefits.
Together With Our Place
Are Your Pans Expired?
If you’ve ever scraped burnt eggs off a “nonstick” surface, waited for your pan to heat up, only to find one side scorching hot and the other still cold, or tossed a pan because the handle wobbled dangerously while boiling water…you’re not alone.
Most people don’t buy cookware until they’re fed up. And that’s a problem. Turns out, your kitchen frustrations are not your fault.
The average nonstick pan is only designed to last 2 to 3 years.
And that includes the “good ones.” The coatings break down. The metal warps. The performance fades. Every time a pan fails, it’s not just annoying—it could come with hidden risks.
As cookware degrades, it can release forever chemicals, microscopic flakes, or even trace metals into your food. And once that surface is compromised, there’s no going back.
That’s why we switched to the Titanium Pro Cookware Set from Our Place. It eliminates every single reason you’d ever need to buy another pan again
No coating to flake, scratch, or wear out.
No chemicals—zero PFAS, zero “forever” anything.
Heats evenly, holds heat, and performs like cast iron without the weight or maintenance.
300% harder than stainless steel—so it can handle anything.
Lifetime warranty—because it’s built to last a lifetime.
Most cookware is a temporary fix. Our Place Titanium is a permanent upgrade.
Your cookware is your business, but your health is ours. Those who cook more at home not only eat better but also save more money.
To support your healthy eating ways, upgrade to Our Place today. APC readers get 10 percent OFF sitewide, with a 100-day risk-free trial, free shipping, and returns. Now, you can experience this game-changing cookware with zero risk. Just use the code APC at checkout.
No more guessing. No more replacing. Just better cooking—for life.
Mindset
Weekly Wisdom
Turn Wisdom Into Action
You don’t have to feel ready. That’s one of the biggest mistakes people make. They wait and overthink, which turns into indecision and inaction.
When you feel stuck, overwhelmed, or hopeless, don’t wait for the perfect plan—just take the next small step. In fact, it can be any small step.
Movement creates momentum, and even the tiniest action can restore a sense of control. You don’t need to solve everything today. You just need to prove to yourself that you're not powerless.
Better Questions, Better Solutions
The Motivation Myth That Keeps You Stuck
Old Question: How do I stay motivated every day?
Better Question: What environment makes healthy choices feel automatic?
Speaking of momentum…
We treat motivation like a muscle. Push harder, dig deeper, and maybe you’ll finally stick to your goals.
But science tells a different story: willpower is wildly unreliable.
The real advantage? Designing your surroundings to make the right choice easy. When your environment supports your goals, you don’t have to rely on motivation—you follow the path of least resistance.
Scientists discovered this in the simplest way: by testing how access to snacks affects your behavior and weight loss. They found that when snack foods are visible, it’s linked to weighing significantly more, while keeping fruit in plain sight is associated with weighing less.
And it wasn’t a small difference, either.
On average, people who kept items like candy, cereal, soda, or even dried fruit on the counter weighed between 9.4 and 14.4 kilograms (20 to 32 pounds) more.
The researcher’s conclusion was simple but powerful: even when you're not actively eating, exposure to tempting foods can influence your decisions later. This is especially true for highly processed or sugary snacks.
It’s a great reminder that your environment is constantly nudging your decisions. When healthy choices are obvious and easy, you’re more likely to stick with them—no pep talk required.
The takeaway isn’t just about what’s in your pantry. It’s about visibility and ease of access.
Setting up your environment for automatic wins makes it easier for you to behave in ways that align with your goals.
So, rather than asking how to become more motivated, focus on tiny changes to your space (like keeping a water bottle on your desk or hiding snacks you want to limit) that will improve your behaviors.
Pump Up The World
Make A Difference
The habits children build today can shape and influence the person they become tomorrow. That’s why it’s so important to encourage kids to develop a love of play.
Play isn’t a luxury—it’s a lifeline. It’s how kids stay active, manage stress, and develop the confidence to lead.
That’s why After School All Stars is celebrating “The Power of Play” to help build stronger students and stronger communities.
We believe play changes lives, and every donation helps bring movement, mentorship, and belonging to students who need it most.
No gift is too small, and we’d love the APC community to support “The Power of Play,” because every donation can open a door.
As a bonus, the top 10 donors will receive a free year of The Pump app or the chance to gift the yearly membership. Let’s help build stronger futures for the next generation.
And that’s it for this week. Have a fantastic weekend, and remember — you have the strength to lift up the world!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
