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Today’s Health Upgrade
Does green tea work like Ozempic?
Light your way to better skin
Deal of the week
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Spotlight: Echinacea
Arnold’s Podcast
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Health
Does Green Tea Work Like Ozempic?
A few months ago, berberine was named “nature’s Ozempic” (we wrote about it here). And now, an age-old beverage has taken the title.
Despite the hype — and many potential health benefits — green tea will not deliver results similar to Ozempic.
Green tea is rich in bioactive compounds, antioxidants, and nutrients, like polyphenols, which can be protective against inflammation and reduce the risk of cancer. But just because something is good for you doesn’t mean it has the same impact as a concentrated dose of a pharmaceutical drug.
Many studies have looked at the relationship between green tea and fat loss, and the research does not suggest you can lose significant weight from drinking green tea. Even with high doses, you might see about 2 to 3 pounds of weight loss after 12 weeks (about 1 to 1.5 kg), which doesn’t amount to much, especially compared to other weight loss methods.
On the other hand, some studies have found that Ozempic (and similar medications) can help people lose up to 20 percent of their weight.
Ozempic works because it targets GLP-1, a hormone that controls appetite and blood sugar. Although there are not many studies examining how green tea increases GLP-1, the research that has been conducted suggests that green tea has almost no impact on GLP-1.
Even if there was some increase, it’s unlikely to have a similar impact. When GLP-1 increases from the foods you eat, it usually stays active in your body for just a few minutes. On the other hand, the medications can make it stay active for hours, so you see dramatic changes in hunger, digestion, and fullness.
The medications were designed for diabetics and have been prescribed to those facing potentially morbid obesity. It is a lifetime drug that could be life-changing, but it also requires conversations with your physician.
In general, “natural” methods for boosting GLP-1, such as eating a high-fiber diet, consuming protein-rich foods, exercising, and maintaining good gut health, offer significant health benefits for managing appetite, weight, and blood sugar. These are great habits but will offer different results than pharmaceutical drugs like Ozempic.
On Our Radar
Light Your Way To Better Skin
Skincare is a multi-billion dollar industry. And while creams and lotions get most of the attention, technology is causing a shift that might change how you treat your skin.
A recent analysis of eight studies found that blue light can help reduce acne and improve skin appearance.
While most people think about how blue light affects your eyes and sleep (we discuss it here), the relationship between blue light therapy and skin health has been studied for the past 20 years. Blue light has higher energy and lower wavelengths than red light, which means it can destroy abnormal skin cells and decrease inflammation.
Scientists have found that a few weeks of blue light therapy targets the bacteria that causes acne, leading to better tone and texture and smoother, clearer skin.
The technique appears to be safe, non-invasive and well-tolerated. However, too much exposure can have the opposite effect and lead to skin irritation or dryness. The FDA has approved some blue light devices; you can also get treatments from a dermatologist.
While blue light appears to improve overall skin quality, there’s not much research to compare its effectiveness to other methods.
Together With Beam
Deal Of The Week
If you’ve been reading the Pump Club, you know that we’re big believers in the science of coffee. After all, research suggests drinking coffee reduces your likelihood of having a stroke or suffering from cardiovascular disease or dementia. Caffeine is also the most proven supplement to boost your performance.
That’s the good news. Unfortunately, some people struggle with coffee, either because they drink so much (for the health benefits and energy) that they get headaches or their bodies react poorly with jitters, anxiety, or an upset stomach.
If you need a great coffee option with one-third of the caffeine, check out Beam Super Latte. It’s an upgraded approach to coffee — real arabica beans crafted with less caffeine but added benefits of brain-friendly nootropics.
You’ll feel the energy of the caffeine, and the extras enhance focus, attention, and productivity. So whether you need a boost to help you push harder in the gym or want something to help you perform better at your job without the crash, this checks the boxes to help you elevate your lifestyle.
As a member of the positive corner of the internet, you can get Super Latte for $15 OFF and receive a free frother. We hope you enjoy!
Nutrition
Worth It — Or Not: Echinacea
Echinacea is one of those supplements seemingly as old as time. The plant has been linked to everything from immune support to anxiety and—most recently—improved performance.
A new study put echinacea under the microscope by analyzing six randomized controlled trials lasting up to 6 weeks. The researchers found that echinacea does not improve aerobic exercise, endurance, V02 max, or red blood cell production.
And while some studies sometimes under-dose how people typically use supplements or ingredients, that wasn’t the case. The participants were using 8,000 mg per day, which is more than what is typically recommended.
This adds to a long line of research in the past decade that has poked plenty of holes in the reported benefits. Prior studies found that echinacea was not effective at boosting mood, reducing anxiety, or reducing symptoms of the common cold or upper respiratory illnesses.
One potential benefit is reducing the risk of getting sick, as some studies suggest it might support immunity and have a protective effect when traveling or under higher-stress conditions.
Our take: The upside of echinacea likely isn’t worth the cost. At the same time, if you’ve seen benefits, echinacea is likely low-risk, so there’s not much harm in taking it. But the research isn’t as strong as many of its claims.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
