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Today’s Health Upgrade
How to walk off knee pain
Why (the wrong) snacks can trigger hunger
The new science of calorie restriction risks
A Little Wiser (In Less Than 10 Minutes)
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On Our Radar
The Foot Fix That Works Like Ibuprofen
If you've been told knee pain is just part of aging, it’s time for a new perspective because the way you walk might be more powerful than your medicine cabinet.
Adjusting your foot angle when walking could help reduce your knee pain as much as over-the-counter ibuprofen, while also slowing joint damage.
Researchers conducted a yearlong placebo-controlled study on 68 adults with mild-to-moderate knee osteoarthritis. Each participant received motion-capture analysis to determine a personalized gait modification—adjusting their foot angle 5 to 10 degrees inward or outward. This wasn’t a one-size-fits-all fix; some people needed to toe-in, others toe-out.
Those who followed their prescribed foot adjustment reduced knee pain as much as common NSAIDs like ibuprofen. Even more impressive? MRIs showed the improved walking led to slower cartilage deterioration, and biomechanical analysis revealed a 26 percent greater reduction in the damaging forces that stress the knee joint.
It’s simply a matter of adjusting biomechanics to make your movement work for you. Every step you take sends 2 to 4 times your body weight through your knees. Changing your foot angle shifts this force away from the worn-out cartilage and onto healthier areas—kind of like avoiding a pothole on the road. The destination is the same, but the route causes less damage.
At this point, you can’t guess your way to better walking mechanics. The results came from six supervised sessions using specialized tech to analyze each person’s gait and determine the right angle adjustment. The wrong change could cause more harm than good.
Researchers are already working on smartphone tools to help make this tech more accessible in clinics. Until then, if you’re dealing with knee pain, talk to a physical therapist or movement specialist about gait retraining. This might be one of the simplest, most effective non-drug options you could try.
Together With David
Are Your Snacks Sabotaging Your Hunger?
You know the afternoon hunger hit. It’s a common battle for most people. But what you choose as a snack could make the difference between hitting your health goals and remaining frustrated (and hungry).
Researchers found that high protein snacks keep you satisfied longer and help you eat fewer calories later in the day compared to higher fat snacks.
Scientists gave participants three snacks on separate occasions, eating them 3 hours after a standardized lunch. The researchers then tracked hunger and fullness levels every 30 minutes until participants voluntarily requested dinner. When dinner was requested, they were given unlimited food at dinner and told them to eat until "comfortably full."
The higher protein snack led to significantly lower afternoon hunger compared to higher fat and moderate carb options. The protein snacks also delayed dinner requests by approximately 30 minutes and helped people consumed about 100 fewer calories at dinner.
Most people turn to protein bars to fill the gaps, but those healthy options can be deceiving. They load up on more than 200 calories, deceptively low amounts of protein, and more than 10 grams of sugar, which can leave you with more hunger – not less.
David flips that script. Each David bar has 28 grams of complete protein, 0 grams of sugar, and only 150 calories, giving you the highest protein-to-calorie ratio of any bar we’ve found. And our readers have called the bars soft and doughy, so they feel like a treat, not a compromise.
Flavors like Cinnamon Roll, Red Velvet, and Chocolate Chip Cookie Dough have sold out quickly in the past, so don’t wait too long or check the store locator to find the bars near you. And if bars aren’t your thing, they even offer frozen cod for the ultimate protein-to-calorie-ratio.
As an APC reader, you can subscribe and save 10 percent on the bars, or buy 4 boxes and get 1 free. Snacks should help you move forward, not hold you back. David makes sure they do.
Nutrition
When “Less” Becomes a Liability: The New Science Of Calorie Restriction Risks
We’ve all heard that eating less can help you live longer. But new research shows there’s a tipping point — and going too far may do more harm than good.
Extreme calorie restriction may impair healing, weaken your immune system, and increase injury risk — even if it helps with fat loss.
Scientists recently examined the lesser-known downsides of calorie restriction. Pulling from decades of studies, the authors found that when you eat too few calories — especially over long periods — your body begins making tough trade-offs. Vital functions like immune defense and tissue repair get deprioritized, leaving you more vulnerable to illness, injury, and poor recovery.
Specifically, when hitting an extreme calorie restriction (think about 40 percent), infection risk increased, bone density decreased (especially when protein and nutrient intake didn’t meet needs), and cognitive performance sometimes declined.
The researchers believe these effects stem from an energy-conservation response. When energy is scarce, your body shifts resources away from maintenance tasks like rebuilding muscle, fighting illness, or recovering from workouts — and instead focuses on survival.
This doesn't mean calorie restriction is always bad. In controlled, moderate amounts — and with sufficient protein, vitamins, and recovery — it can still be useful for fat loss or improving health markers. But the "more is better" mindset doesn’t work here. Pushing too far, for too long, can backfire.
The scientists recommend avoiding diets under 1,200 calories unless supervised, and to pay close attention to fatigue, cravings, or recurring illness.
If you’re over 40, training intensely, or recovering from injury, make sure your deficit doesn’t derail healing. And that means when on a fat loss plan, prioritizing nutrient density, especially protein, iron, calcium, and essential fats.
No matter what, remember that sustainable fat loss isn’t about suffering — it’s about consistency.
Better Today
Take any of these tips from today’s email and put them into action:
Fix Your Knees With Every Step: Adjust your foot angle 5-10 degrees while walking (some need to toe-in, others toe-out) to reduce knee pain, while protecting cartilage from further damage.
Snack Smarter to Stay Satisfied: Choose high-protein snacks over high-fat options to delay hunger by 30 minutes and naturally eat 100 fewer calories at your next meal.
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Avoid the Calorie Restriction Trap: Going too lower on calories (especially if reducing protein and vitamins) weakens immunity and slows healing, even if you lose weight.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
