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
Can 2 foods fix a broken diet?
The holiday pump up
Omega-3’s may save your brain
How to manifest happiness
Arnold’s Podcast
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Spotlight
Can Two Foods Fix a Broken Diet?
We’ve all seen diets come and go, but the truth about weight loss is simple: it’s not about finding the “perfect” plan; it’s about making small changes you can keep — and eating foods that keep you fuller for longer.
In the latest study, scientists analyzed what led to the most fat loss over 12 months without following extreme behaviors or counting calories.
They found that increasing protein and fiber led to the most weight loss — and eating more of those foods ensured that you were shedding fat and maintaining more muscle.
Participants who increased their protein to a minimum of 80 grams per day and their fiber to at least 20 grams per day could lose approximately 13 percent of their body weight.
This aligns with other research that suggests approximately 1.6 to 2.2 grams of protein per kilogram of goal body weight (.6 grams to 1 gram of protein per pound of goal weight) and to consume 25 to 35 grams of fiber per day.
When most people diet, they cut calories dramatically and at all costs. The repercussions are a lot of hunger, frustration, and — eventually — quitting the plan and returning to old habits, which results in weight regain.
The combination of protein and fiber helps outsmart your brain so that you experience more fullness and less hunger as you drop weight. Plus, protein has a higher “thermic effect of food” (TEF), meaning you burn significantly more calories during digestion and absorption.
While super low-calorie diets often result in muscle loss, participants who prioritized fiber and protein lost approximately 80 percent of their weight from fat.
One of the researchers concluded, “The research strongly suggests that increasing protein and fiber intake while simultaneously reducing calories is required to optimize the safety and efficacy of weight loss diets.”
It’s more evidence that the best predictors of success are simpler, sustainable changes that make you stress less.
The Holiday Pump Up
If you want to give the gift of Arnold’s Pump Club merchandise, make sure you purchase by December 15th to receive your gifts before Christmas. You can check out all the new styles here.
On Our Radar
Omega-3s May Save Your Brain
Just because you can’t control every threat to your brain doesn’t mean there’s nothing you can do to protect your mind.
A new study reveals that omega-3 fatty acids could act as a shield for your brain.
Concussions have long been an issue with sports, and millions of people suffer traumatic brain injuries every year. Studies suggest that repetitive head impacts — even those that don’t cause concussions — can lead to chronic issues like memory loss, mood disorders, and neurodegenerative diseases (such as CTE).
The latest research examined three studies on nearly 200 football players and methods to maximize brain protection.
The scientists examined the effects of long-chain omega-3 fatty acids (EPA and DHA) on a biomarker for nerve cell damage
Athletes who supplemented with omega-3s showed lower levels of cell damage after head impact, suggesting less nerve damage than those who didn’t supplement. Higher DHA levels were particularly effective, and omega-3 supplementation was most beneficial when taken consistently over time.
Scientists believe omega-3s are effective because they support nerve cell membranes, reduce inflammation, and improve resilience in the face of physical stress.
While the research on the ideal dose is inconclusive, anywhere from 2 to 6 grams per day could offer protection. You can get enough omega-3s by eating two six-ounce servings of fatty fish (like salmon) per week or eating plant-based options such as flaxseeds and chia seeds or with supplements.
If you prefer to use a supplement, Momentous offers the highest-quality fish oil, which has a better ratio of DHA and is tested for purity to guarantee no impurities. As a member of The Pump Club, you get 20% OFF your purchase when you use the code “PumpClub” at checkout.
Mindset
Why Adults Need Imagination, Too
Most adults stop using their imagination as they age—which could be a big mistake.
Research suggests that visualizing your "best possible self" for just a few minutes a day can reignite your imagination and significantly boost optimism.
As “the positive corner of the internet,” we tend to take a more hopeful approach with everything we share. But optimism isn’t just about positive thinking—it’s a proven way to build a stronger, healthier mindset and improve overall well-being.
Many people struggle with positivity because everyday life is filled with stressors and a lack of positive feedback. But, instead of waiting for external validation (someone to make you feel more optimistic), research shows you can shift your mindset with a little visualization.
This study investigated what happens when you spend two weeks imagining a future where everything goes as well as possible.
The scientists found that spending five minutes a day imagining your best future self can improve your overall well-being, even if you don’t accomplish your goals.
Before you think it’s not worth your time, study after study has found that optimism is a powerful predictor of success, health, and resilience. Optimistic people are more likely to achieve their goals, recover faster from illness, and experience greater mental health.
In fact, research suggests being positive about the future can boost your chances of living 85 years or more by over 50 percent. On average, optimistic men and women live about 15 percent longer than less optimistic people and are more likely to be “exceptional agers.”
If you want to boost your mindset, imagine your life in the future and create a vision for the best outcomes in your career, relationships, and health. Don’t think about barriers — instead, consider the possibilities. Do this for 5 minutes daily, visualizing the outcomes and writing down where you want your life to be. You might be surprised by the difference it makes.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
