Welcome to the positive corner of the internet. Here’s a daily digest 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

• The foundation of youth diet

• New language in 3 weeks?

• Q&A with Arnold

• Weekend Challenge

The Fountain of Youth Diet

The skincare industry is worth more than $90 billion worldwide — but what you put in your mouth could make a bigger difference than the creams and lotions you put on your body.

A study of nearly 2,800 women in their 50s and 60s found that your diet can help you have healthier, more youthful-looking skin. 

The scientists found that people who ate a diet high in fruits, vegetables, whole grains, and fish had 34 percent fewer facial wrinkles than those who consumed more processed foods, sugary drinks, and fatty meats. 

The researchers believe that the protective effect of a healthy diet on skin aging could be due to an increased intake of antioxidants, vitamins, and minerals, which play a vital role in maintaining healthy skin. Additionally, high-quality proteins, like those found in fish, increase the natural production of collagen and can help keep your skin firm and elastic.

While genetics and lifestyle factors, such as sun exposure and smoking, impact skin aging, a healthier diet benefits everyone. If you want to improve your diet, start with a single change you want to make, whether eating more protein at each meal or adding a single serving of fruits or vegetables. You can add another habit once you consistently maintain the new behavior for a few weeks. 

Start Speaking A New Language By The New Year

Research suggests we’re becoming less focused, have more memory issues, and our brains are declining. 

The solution: bring some child-like learning back into your life. Research has found that learning a new language strengthens your brain, boosts creativity and memory, and even improves decision-making and conflict resolution. 

That’s where Babbel comes in. Babbel’s teaching method has been scientifically proven to be effective. Users report having a basic conversation after just three weeks of daily practice using Babbel. And it can take as little as 10 to 15 minutes per day. 

Level up your life and give the gift your brain will love. 

For a limited time, get started with 60% OFF for their special Black Friday sale — including 60% OFF a lifetime subscription. Do your future self a favor and give your mind the boost it deserves. 

Q&A With Arnold

Earlier this week, Arnold welcomed new members of The Pump app with a Q&A. For hours on his flight to New York, he responded to endless questions. Here are a few of his answers.

Advice For New Parents

Arnold & Franco’s Chess Battles

How To Bust Out Of A Slump

When In Austria…

Weekend Challenge

In the United States, Thanksgiving is coming next week. And that starts the holiday season. Some suggest that people gain an average of 5 to 10 pounds during the last two months of the year. This is inaccurate (it’s closer to 2 to 3 pounds), but people gain more weight during November and December than at any other time of year.

Some people say the solution is to avoid holiday parties, alcohol, and desserts. But that’s not necessary unless that decision makes you happier. Instead, there’s a way to have the best of both worlds.

That brings us to your challenge, and it’s one we want you to remember throughout the holiday season: slow down and be present.

The science of mindful eating shows that slowing down and being more present could make a big difference in your happiness and enjoyment and help put you in control during the holidays. Many people enjoy the holidays a little too much, only to feel miserable, stressed, and regretting their behaviors.

Instead, when you go to parties and have your favorite foods, truly take the time to eat and enjoy. Don’t rush through it.

Adam shared in his book the fantastic results of what happens when people slow down, enjoy, and pay more attention to their indulgences.

Research suggests that slower eaters consume much less food. It takes at least 20 minutes for your body to process how much you eat. And yet, most people speed eat through their meals and keep eating. This means you’re not savoring the treats, and because you eat so quickly, you believe you’re not full and end up eating far more calories than your body wants.

When you slow down and are present, your body will tell you when enough is enough. This way, you can eat and enjoy while avoiding overeating and regret.

But I’m warning you: while it sounds easy, most people find slowing down incredibly hard. It’s not just about how much time you spend eating, but how much you pay attention to the moment. We’ve become so conditioned to eat quickly and do it distracted — with machines, texts, social media, and shows — that we’re not present when we eat.

This is a special time of year. Don’t rush through these moments. Enjoy them.

Thank you for joining us for another week. We hope you all have a fantastic weekend, and we’ll see you on Monday!

-Arnold, Adam, and Daniel

—

Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell