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Today’s Health Upgrade
Best of the best in 2024
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.
Best of the Best 2024
For the past few days, we’ve shared the top nutrition posts, the numbers you couldn’t forget, and the most popular workouts of 2024.
Today, we’re sharing the tips that had the most significant impact. Combined, these items helped hundreds of thousands become a little bit healthier. With one day left in the year, we hope they give you the support to help bring in 2025 with plenty of momentum.
Health
Hangover, Over?
We’re not going to promote drinking alcohol, but if you happen to enjoy a few too make drinks, don’t delete this email because this tip might help you recover faster.
If any amount of alcohol seems to leave you spinning the next day, it might not be all your fault. That's because a gene (ALDH2) makes booze hit extra hard for some people. For everyone else, well, you know what you did. And if you don’t want to regret your actions too much, what you do before you sleep can help take the edge off your hangover.
Researchers from Stanford University reviewed 21 studies and found that most over-the-counter solutions are a waste of money.
Instead, your best hangover defense is eating a combination of protein and fat before drinking (research suggests about 700 calories can do the trick) and downing water and electrolytes before bed.
If that doesn't do the trick, research suggests Korean pear juice, red ginseng, Panax ginseng, and l-cysteine could help speed your recovery. If you want to do everything possible to kill your headache, have some caffeine and try consuming Vitamins B and C and zinc — all of which are depleted when you drink and could contribute to the pounding.
No judgment here, but there’s nothing to suggest any alcohol (even red wine) has health benefits.
Together With Hone
Do You Have a Hormone Problem?
Your difficulty achieving your health goals might be caused by a problem you can't see.
Research suggests that hormonal deficiencies can be a primary reason many people lack energy or struggle with fat loss, muscle gain, or improved vitality.
Arnold frequently discusses how certain brain chemicals decide whether the world will feel like it’s in black and white or in vibrant color. For men and women, hormones are some of those chemicals. And they’re essential to how you feel and function.
The problem? Experts love discussing "balancing hormones," but empty promises and blind recommendations usually follow. That's because it's impossible to "balance your hormones" without first testing your hormones and having a clear picture of what's happening in your body.
If you want to feel your best in the new year, stop guessing what your body needs.
The first step to better health is getting a blood test and guidance about what can help set your body right.
That used to be an expensive, complicated process. But now, Hone has made personalized health care affordable and convenient for anyone. You can test your blood and receive a professional consultation so that this year can truly be the one where your resolutions become a reality.
For a limited time, you can get an at-home hormone test and doctor consultation from Hone for only $45 — that’s more than $100 in savings from the usual price.
To start 2025 with more answers than questions and confidence that nothing is preventing you from achieving your health goals, take the first step here.
Nutrition
The Diet “Rule” You Might Want To Break
When you start a diet, you’re told you must follow a strict set of rules to see results. At some point, the rules are hard to follow, you burn out, eat dessert, and everything unravels. But what if you could still lose weight with a little more freedom?
Research suggests that less strict diet plans are just as effective as plans requiring you to cut calories daily.
Scientists compared what happens if you follow a reduced calorie diet every week or a plan where you stick to a plan for two weeks and then take a week with more relaxed eating. Despite the break, the group with more freedom lost just as much weight and body fat and saw similar changes to their metabolic rate as the group that cut calories every day.
This isn’t the first time diet breaks have proven effective. In a longer study, people who took two-week diet breaks every two weeks lost about ten more pounds. That could be because the diet break group followed a plan for 30 weeks (compared to 16 weeks for the people following the no-break plan).
And that might be the real benefit. Plans with more freedom help you stay consistent for longer without burnout and cravings. It’s not that diets don’t “work” — it’s that they don’t work in the long run for many people. If a diet is unsustainable, stressful, and removes the joy of food, you won’t follow it for long. You see it in the studies; people with stricter plans are likelier to drop out. On the other hand, taking intermittent breaks — or finding a plan with much more flexibility — might give you a better chance at sustainable success.
Health
The 10-Minute Brain Boost
The next time you feel yourself fading at work, tell your boss that Arnold said you should take ten.
A recent study found that a 10-minute break every few hours increases work productivity, helps you push through brain fog, reduces mental fatigue, and boosts creativity.
That’s because innovative thoughts are usually sparked when you let your mind wander. It’s why some people have some of their best thoughts in the shower or during a good workout.
It’s easy to get caught up in working longer hours, but you’ll likely find that a few strategic breaks throughout the day can give your mind the jolt you need to do more and burn out less.
But here’s the catch: avoid scrolling your social feed if you want the brain-boosting benefits. That activity is more mentally draining.
Instead, get outside, find something funny (YouTube could become your best friend), read a book, listen to music you love, and do a hobby or activity you enjoy. The break is half the battle, but what you do with those 10 minutes determines if you return to work more energized or empty.
Recovery
Don’t Sleep On This Health Threat
Your nightlight might help you see better in the dark, but it could unintentionally damage your heart.
Recent studies suggest that light in your bedroom while you sleep could lead to cardiovascular problems and other health issues.
It might seem like science fiction, but the relationship between “artificial light at night” (or ALAN) and general health has been studied over the past two decades.
Nearly ten years ago, researchers started to see a link between nighttime light exposure and your circadian rhythm, which sets off a domino effect of health problems. The light can suppress your natural melatonin production, making it harder to fall and stay asleep. But it’s not just your rest that is disrupted; when you experience “circadian misalignment,” it can also lead to psychological, cardiovascular, and metabolic issues.
The most recent study found that nighttime light increases variability in your blood pressure and heart rate, both of which are associated with cardiovascular health problems.
And it’s not the first time we’ve seen this connection. Recently, researchers examined 20 people in a sleep lab and found that those who slept in dimly lit rooms for just two nights had higher heart rates and increased insulin resistance (poor management of glucose in your blood) compared to those who slept in the dark.
Just one more reason why you’ll want to turn your lights a little dimmer at night, reduce your blue light exposure before you sleep, and make sure you keep your room as dark as possible when you sleep.
Health
Just a Teaspoon Of Salt Makes The Blood Pressure Go Down
With all due respect to Mary Poppins, this version of the classic song might do much more for your health.
New research suggests that reducing daily salt intake by one teaspoon could reduce your blood pressure as much as taking hypertension medication.
To be clear, salt is not all bad. In fact, sodium is an important mineral for muscle and nerve function, especially when you’re active. But in the United States, people consume far more than the recommended amount.
In this study, participants spent one week on a high-sodium diet and one week on a low-sodium diet. Blood pressure dropped in almost 75 percent of the participants following the low sodium plan, regardless of their starting blood pressure, including those already taking blood pressure medication.
And, the changes experienced were similar to what people see when first starting medication to reduce blood pressure. However, this doesn’t mean you don’t need to take medication if you have high blood pressure. That is a decision to make with your doctor.
While your body can tolerate salt, the problem is that most ultra-processed, packaged foods are loaded with sodium; sometimes, one meal contains more than you need in a day. If you want to cut back, here are two changes to help you build better eating habits.
Find one packaged food you typically eat that’s high in sodium and swap it out with something lower in sodium or a home-cooked option.
For one week, measure the salt you use when cooking. When you salt and season your food, limit to ¼ of a teaspoon. This will help you better understand how much salt to use. You might use more at times, but the idea is to give you more awareness of the amounts that impact your body.
Fitness
The Only Exercise You Need?
If we told you that there was only one exercise you need to improve strength and endurance — while improving muscle gain and fat loss — would that be something you might be interested in? (Entourage fans, eat your heart out).
Research suggests that rucking — or walking while carrying extra weight — might be the Swiss army knife of exercise because of its ability to help you achieve every fitness goal imaginable.
Hype aside, we don’t believe there’s only one exercise anyone needs to do. The best type of exercise is the one that you’ll do consistently, and research shows that you’ll benefit from a mix of strength and cardio.
But if you had to pick one that checks all the boxes, rucking would do it better than anything else. It’s an activity you can do alone or with friends, and it gets you outdoors—which, as we’ve shared before, is good for your physical and mental health.
Research suggests that rucking makes you stronger, builds endurance, improves stamina, and does so without much impact on your joints. If that wasn’t enough, studies have found that rucking helps you burn 100 more calories per hour than jogging at a moderate pace.
And if you compare it to walking, researchers from South Carolina estimate that rucking can burn at least 2 to 3 times more calories than walking.
One study even found that wearing a heavily weighted pack resulted in participants losing three more pounds than those wearing a light vest. The cool part? The pounds seemingly disappeared despite not changing any other aspects of exercise or diet. Scientists are investigating whether carrying the extra weight might trick your body into producing more leptin, a hormone in your fat cells. This could reduce hunger, increase your metabolism, and limit fat storage.
If you’re looking for a way to start rucking, we tested all the backpacks on the market, and one stands head and shoulders above the rest.
GORUCK is the go-to rucksack of Arnold’s Pump Club. Their Rucker was originally designed in 2008 specifically for rucking, which means the weight sits high and tight for better stability so you improve posture without causing back pain.
Members of the Pump app have been using GORUCK for months, and it’s their secret weapon for staying fit, even when times get chaotic.
Our favorite part? GORUCK stands behind all its products with a lifetime guarantee. So if you don’t love it, they’ll take care of you. And that’s why we feel confident recommending their rucks to the entire village. Plus, we have used them for years.
As a benefit of being part of the positive corner of the internet, you get 20% OFF your entire purchase. If you’re in the US, use the code “PUMP20GORUCK” for 20% off your order. And if you’re in the EU, use the code “PUMP20EU.”
Longevity
The Friendship Test
When was the last time you saw a friend? Has it been more than a week? If so, it might be time to check in.
Research suggests that social connection can help reduce your risk of dementia, heart disease, and stroke.
And it’s not just disease prevention. The 85-year study found that social connection is the strongest determinant of happiness and well-being. And, as we’ve shared before, loneliness can increase your risk of death from any cause by more than 25 percent.
In fact, according to the research, good relationships are more important to happiness than your health, fitness, diet, career, or level of success.
The study has followed teenagers since the 1940s and found that a great indicator of health later in life was the strength of connection to friends and loved ones. That’s because loneliness is a stressor. It’s not that you need many friends, but having strong relationships where you share experiences and feel close is one of the healthiest things you can do.
The researchers suggest connecting with someone at least once a week, whether a friend, significant other, or family member. Just like you want to walk each week or do resistance training, it’s good for building your “connection” muscles.
Health
Does Vitamin C Kill Colds?
Vitamin C is one of the most popular methods for getting rid of the common cold. But if you want some protection, don’t wait till you get sick.
Research suggests that supplementing vitamin C after a cold hits won’t do much, no matter how much you take. In other words, it's already too late once you feel a cold coming on. But that doesn’t mean you should drop Vitamin C from your life.
New research suggests that taking vitamin C preventatively could reduce the severity of your cold and make your symptoms less miserable.
Participants took vitamin C before they got sick and continued supplementing it during their illness. Compared to a placebo, those taking vitamin C reduced severe symptoms by 66 percent. Unfortunately, it doesn’t appear to affect the duration of a cold.
When immune cells start attacking virus cells, they create inflammation and damage as a byproduct. Because vitamin C is an important antioxidant, it may inhibit this collateral damage, reducing symptom severity.
If you want to get your Vitamin C naturally through your diet, good sources include oranges, pineapple, kiwi, bell peppers, strawberries, papaya, and grapefruit.
And that’s it for 2024. We look forward to helping you all be healthier, fitter, and happier in the new year. We’ll be waiting in your inbox tomorrow to help you kick off the new year.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
