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
All the small things
Reducing pregnancy risks
Fact or fiction: nighttime metabolism
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.
Longevity
All The Small Things
What can 15 minutes of sleep do for your health? How about two extra minutes of intense exercise? The numbers don’t seem like much, but they could be what you’re missing if you want to jumpstart your health.
A new study found that the minimum dose of sleep, exercise, and diet that can reduce your risk of premature death is likely much less than you imagine.
Researchers measured all-cause mortality rates by analyzing data from over 340,000 adults to determine the ideal mix of sleep duration, physical activity levels, and diet quality. Those who met at least the minimum recommended levels for all three factors had a 30 percent lower risk of death compared to those who didn't meet any of the guidelines.
But the best news might have been how small improvements can lead to meaningful health protection. Adding 15 minutes of sleep, two minutes of moderate-to-vigorous activity, and adding half a serving of vegetables per day could help cut your mortality risk by 10 percent.
Researchers suggest that each factor complements the others—exercise improves sleep quality, good sleep supports better food choices, and proper nutrition enhances recovery and energy for physical activity. Combined, they create a powerful synergy that strengthens immunity, reduces inflammation, and improves metabolic health.
If you want to set goals, those who achieve 40 to 100 minutes of moderate-to-vigorous activity, 7 to 8 hours of sleep, and a diet filled with fruits, vegetables, fiber, lean proteins, and limited ultra-processed foods was linked to a 64 percent lower risk of all-cause mortality compared to the those in the lower third of those behaviors.
But remember, you don’t need to create goals that feel too big. Start with smaller changes, and you can take on more challenges once those become habits.
On Our Radar
A New Way to Reduce Pregnancy Risks?
For expecting parents, every decision matters—including what happens before conception. Now, a new study suggests there could be a new way to help lower the risk of pregnancy complications.
Research suggests that using GLP-1 receptor agonists — what’s found popular in diabetes and weight loss medications (like Ozempic) — before pregnancy is associated with a lower risk of adverse obstetric outcomes.
Scientists analyzed data on individuals who used GLP-1 receptor agonists—drugs commonly prescribed for type 2 diabetes and, more recently, weight management—prior to conception. They compared these individuals to those who did not use the medication and tracked key pregnancy outcomes such as preeclampsia, gestational diabetes, and preterm birth.
Women who had used GLP-1 receptor agonists before pregnancy were significantly less likely to experience complications. The study suggests these medications may improve metabolic health before conception, leading to better pregnancy outcomes.
The exact mechanism isn’t entirely clear, but researchers believe it’s tied to improvements in insulin sensitivity, reduced inflammation, and healthier weight regulation—factors that play a crucial role in maternal and fetal health.
If you're considering pregnancy and have concerns about weight or metabolic health, discussing GLP-1 receptor agonists with your doctor might be worthwhile. While these medications aren't a magic bullet, they could help reduce pregnancy risks when combined with other health behaviors such as exercise, good nutrition, and proper sleep.
Fact or Fiction
Does Eating At Night Help Or Harm Your Metabolism?
Are the calories you eat before bed processed like everything else, or does your body treat them differently?
Research suggests that eating most of your calories later in the day does not affect overall calorie burn.
Researchers examined how meal timing affects appetite and metabolism in people with obesity. Participants were split into two groups: one ate most of their daily calories early in the day (morning-loaded diet), while the other consumed most of their calories later (evening-loaded diet). Each group followed their assigned eating pattern for a month, while researchers measured their energy expenditure, hunger hormones, and subjective feelings of hunger.
The researchers controlled everything that all participants ate to ensure everyone had the same amount of calories.
Those who had most of their calories later in the day lost the same weight as those who ate more earlier in the day. And it didn’t appear to influence metabolism either.
And it’s not just overall eating patterns. Enjoying a late-night healthy snack — such as a protein shake — does not significantly impact your metabolism or hunger levels the following morning.
In the separate study, participants consumed casein protein or a placebo 30 minutes before bed. The next morning, their resting metabolic rate (RMR) and appetite were measured to see if the extra protein had any impact.
While some people suggest nighttime calories are more likely to turn into fat, and others claim the extra protein helps keep you leaner and make you eat less — both were inaccurate.
The study found no significant differences in metabolism or appetite between those who consumed casein and those who did not.
If you’re already meeting your daily protein needs, adding protein before bed won’t magically rev up your metabolism or slow it down. However, more protein at night could still support muscle recovery and overnight protein synthesis, especially if you train regularly.
The only other consideration might be how a nighttime protein snack affects sleep. Eating too close to bed can affect the quality of your rest, such as REM and how quickly you fall asleep. Disrupted sleep could lead to increases in hunger over time. So if you eat later in the day, as a rule of thumb, it’s best to have your final meal at least two to three hours before you sleep.
—
Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
