Can Your Workout Save Your Brain From Decline?

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Today’s Health Upgrade

• How to bulletproof your brain (and your body)

• Can kindness improve your heart?

• The dessert that’s good for your heart

• Recipe of the week

Health 
The Workout Combination That Could Save Your Memory

Everyone worries about memory loss as they age. But what if the best defense against cognitive decline can be achieved by making good use of a gym membership?

New research suggests that combining cardio and strength training is the most effective way to protect brain health and improve memory after 60.

In a meta-analysis of 32 randomized controlled trials, scientists compared seven different types of exercise to determine which best supported cognitive function. A mix of aerobic and resistance training was 94 percent more effective than the other options.

Researchers believe this powerful combination works because aerobic exercise increases blood flow and neuroplasticity, while resistance training boosts brain-supporting hormones like BDNF. Together, they improve both memory and executive function by enhancing neural connectivity and protecting brain tissue.

The scientists found that those who train anywhere from 3 to 5 times per week at moderate-to vigorous intensity, with each session lasting approximately 45 minutes, will experience the best benefits. That said, even beginners can benefit from three weekly sessions combining 20 minutes of walking and 20 minutes of basic strength work.

If you want to keep your mind sharp and your body strong, don’t choose between cardio and weights — do both. Here’s what a sample week could look like, based on your level of expertise (done at least three times per week):

Beginner: 20 min walk + 20 min bodyweight strength circuit
Intermediate: 45 min moderate cardio + 30 min resistance training
Advanced: 45 min cardio + 45 min resistance training

Health 
Your Brain Rewards You More When You Give Freely

Being generous does more than make you feel good. It can also improve your health in more ways than you imagine. But the real secret isn’t just to give; it’s to do so without expecting anything in return. 

Science suggests that giving freely (not for likes, favors, or a pat on the back) is linked to better blood pressure, mood, and cardiovascular health. 

Researchers tracked more than 1,100 adults for four years and found that those who volunteered at least 200 hours per year had a 40% lower risk of developing hypertension compared to non-volunteers. While it’s easy to assume a coincidence, the effect held even after accounting for age, health, and personality. 

But it’s not just one study either. In an experiment with adults who already had high blood pressure, those who gave $40 per week to others for three weeks significantly reduced both systolic and diastolic pressure versus spending on themselves. Randomized trials have found that doing acts of kindness for others also reduces depression, anxiety, and loneliness within two weeks. 

The magic of giving with no expectation leads to biological changes. Brain imaging shows altruistic giving activates reward circuits, while strategic, “what do I get back?” giving lights up different parts of your brain. The more selfless the act, the better the boost. And you get a surge of feel-good oxytocin and lower inflammatory markers. That’s a powerful recipe for cardiovascular and emotional health.

If you need a little assistance doing the right thing for the right reasons, here’s a 3-step practice to break the habit of keeping score:

1. Pause before you give. Ask: Would I still do this if no one knew?

2. Name the benefit now. Don’t wait for a thank you. Instead, notice how you feel after giving.

3. Release the scoreboard. When you catch yourself thinking, “They didn’t even say thank you,” smile and remind yourself: I gave because that’s who I am.

Start small: hold a door, send a kind message, or pick up a tab. It’s not about the fanfare; it’s about the connection.

Foods Are Super 
The Dessert That Supports Heart Health

Dark chocolate isn’t just a guilty pleasure; it might actually support your heart. A recent meta-analysis of 42 randomized controlled trials found that moderate cocoa consumption can improve several key markers of cardiovascular health.

Scientists reviewed data from more than 2,200 adults aged 20 to 65. The research showed that eating about 1 to 2 squares (20 to 30 grams) of dark chocolate with at least 70% cocoa each day lowered blood pressure, improved cholesterol, and slightly reduced blood sugar, especially in people with higher cardiometabolic risk.

Cocoa flavanols help blood vessels relax by boosting nitric oxide production, which improves circulation and lowers pressure on the heart. These compounds also act as antioxidants, reducing inflammation and oxidative stress linked to heart disease.

Before you run to the candy aisle, there’s a catch: quality and quantity matter. Milk chocolate and sugar-loaded bars don’t deliver the same benefits, and more isn’t better—extra calories can cancel out the gains.

Think of it as a heart-healthy indulgence: a little pleasure that fits perfectly within a balanced, whole-food diet.

Pump Up Your Diet 
Dark Chocolate Almond Bark

Need a simple way to add a little dark chocolate to your life? Here’s a snack that’s quick, affordable, and portion-friendly. You get the flavanols from the dark chocolate and healthy fats from the nuts, without added sugar overload.

Ingredients (makes about four servings):

• 6 oz (170 g) dark chocolate (70–85% cocoa)

• ½ cup raw almonds (or a mix of walnuts and pistachios)

• A few pinches of sea salt

Instructions:

1. Line a baking sheet with parchment paper.

2. Melt the dark chocolate gently in a microwave (20-second intervals, stirring each time).

3. Stir in the almonds

4. Spread the mixture evenly on the parchment and sprinkle with sea salt.

5. Let it cool at room temperature or refrigerate for about 30 minutes until firm.

6. Break into small pieces. About 10 almonds make a serving.

7. Store in the fridge in an airtight container for up to 2 weeks.

If you’re using the Pump Club Nutrition Tracker, here’s how you’d log it: 1 serving of carbs, 1 serving of fats

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell