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Today’s Health Upgrade
The stimulant that doesn’t wreck your sleep
How Arnold sneaks veggies into his diet
Can you train yourself to have a photographic memory?
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On Our Radar
The Stimulant That Doesn’t Wreck Your Sleep
Most energy-boosting supplements come with a trade-off: better focus now, worse sleep later. But what if you could have the best of both worlds?
New research suggests that theacrine, a natural caffeine alternative, enhances cognitive performance without disrupting rest.
Thearcine has been studied recently because it has a similar chemical structure to caffeine and acts like a stimulant, but it doesn’t have the same addictive qualities or apparent downsides.
This study investigated the effects of low (100 mg) and high doses (400 mg) of theacrine on sleep and focus by using it at three different times of day: morning (12 hours before bedtime), afternoon (8 hours before sleep), and night (4 hours before sleep).
Not only did both doses not harm sleep, but neither did the timing of use, meaning that taking theacrine as little as four hours before sleep did not affect rest. At the same time, supplementation also improved cognitive performance the following day.
The best-kept secret in health is that sleep is the ultimate focus hack. So if you want to feel more energized, better rest is the answer. At the same time, we all have times when sleep doesn’t go how we want, and we still need to function during the day, which makes the current research so fascinating.
Theacrine stimulates the central nervous system, like caffeine, but with slower tolerance buildup and less impact on adenosine receptors, which regulate sleep. This allows for sustained alertness without the crash or sleeplessness.
While more research is needed, theacrine could become a helpful aid when looking for a boost without harming your rest, which is arguably the biggest downside of caffeine.
Even with minimal sleep disruption, if you try theacrine, combine it with other strategies that improve sleep. That means sticking to a consistent bedtime routine to ensure quality rest, regular exercise, a balanced diet, and stress management to optimize cognitive performance and recovery. If you’re new to theacrine, start with the lower doses (50–100 mg) to see how it works for your body.
Recipe of the Week
How Arnold Sneaks In Veggies
If you struggle to eat enough veggies, you’re not alone. Even Arnold admits it’s not always easy to prioritize them. That’s why he turns to a simple solution: soup.
Soups are easy to prepare in advance and can be loaded with ingredients like leafy greens, carrots, tomatoes, and legumes. Research shows that increasing vegetable intake could improve everything from gut health to energy levels and longevity, and soup offers a convenient, satisfying way to hit your daily goals.
Take a page out of Arnold’s playbook and simplify your nutrition. Here’s a recipe that Arnold enjoys almost weekly that’s packed with greens and fiber. Enjoy!
Ingredients
1 tablespoon olive oil
1 large onion, sliced (2 cups)
2 medium zucchini (1 pound), cut into 3/4-inch chunks (3 cups)
3 cloves garlic, minced
1 tablespoon ground cumin
1 bay leaf
2 ¾ cups low-sodium chicken or vegetable broth
1 (15 ounce) can of no-salt-added chickpeas, rinsed
6 cups baby spinach
2 tablespoons lemon juice
1 tablespoon tahini
¼ teaspoon salt
¼ teaspoon ground pepper
6 tablespoons low-fat plain yogurt
1 tablespoon chopped fresh herbs, such as parsley and/or chives, for garnish
Instructions (Serving Size: 1 1/4 cups)
Step 1: Heat oil in a large pot over medium-high heat. Add onion and cook, often stirring, until softened, 3 to 4 minutes. Add zucchini, garlic, cumin, and bay leaf; cook, stirring often, until fragrant, about 1 minute. Add broth and chickpeas; bring to a simmer over high heat. Reduce heat to maintain a lively simmer and cook, covered, until the zucchini is tender, 15 to 20 minutes. Discard the bay leaf. Add spinach and stir until it has wilted.
Step 2: In batches, puree the soup in a blender or food processor. (Use caution when blending hot liquids.) Return the soup to the pot. Add lemon juice, tahini, salt and pepper; whisk until the tahini is incorporated.
Step 3: Ladle the soup into bowls. Add a dollop of yogurt to each one and swirl it into the soup. Sprinkle with herbs, if desired.
Refrigerate for up to 3 days or freeze for up to 3 months. Thaw, if necessary, and reheat, adding a little water to achieve the desired consistency before serving.
Health
Can You Train Yourself To Have A Photographic Memory?
We live in a world where snapping a photo feels like the easiest way to capture any moment. But just because you can store something on your phone doesn’t mean your mind will also remember it.
Recent research found that if you want to strengthen your memory, taking notes by hand beats taking pictures every time—because it keeps your brain engaged and focused.
The latest study might explain why we’ve yet to find a way to train someone to have a “photographic memory.”
The scientists examined how different note-taking strategies—writing, typing, or taking photos—impacted learning from video-recorded lectures.
Participants who wrote notes by hand scored the highest on recall and comprehension tests. Handwriting increases learning and retention because it limits how much your mind can wander.
Writing forces you to process information as you go, which increases brain activity and helps with encoding and retrieval. In contrast, snapping a photo might feel efficient, but you pay less attention because you rely on technology, which reduces active engagement.’
If you struggle with your memory, take notes by hand whenever possible. Also, summarize what you want to know instead of transcribing information. Focusing on capturing key ideas in your own words instead of copying verbatim strengthens your memory.
If you want a daily habit that will pump up your brain (and decrease stress), set a five-minute timer before you sleep and write down what’s on your mind and things you don’t want to forget. The “brain dump” can help boost your memory and help you fall asleep more easily. And when you improve your sleep, your memory also improves even more.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
