How Important Is Meal Timing?

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Today’s Health Upgrade

• The deep squat debate

• Is your diet nutrient dense?

• A new look at meal timing

Fitness
Should You Avoid Deep Squats?

For years, people have worried that deep squats might destroy their knees. But science says it’s time to rethink this fear.

New research found that deep squats are not harmful to your knees and can be a safe part of a resistance training program.

Scientists analyzed 15 studies that met strict criteria and had low risk of bias, which means there’s more confidence in the accuracy of the findings.

After careful review, only a single case study suggested a possible injury risk. That’s a 93 percent majority leaning toward safety when squatting deep.

And it’s not just that they are safe — they might be more protective for your knees.

Multiple studies found that deep squats result in thicker and stronger cartilage in the patellar region of your knee and have healthier joint tissues. That’s because cartilage adapts to the load of a deep squat, meaning you develop stronger ligaments. 

The real risk is making sure that proper form is maintained, and that you lift the amount your body can handle (and not what your ego thinks you can handle).

To protect your knees while getting stronger, focus more on your technique, instead of worrying about your squat depth. Proper mobility, controlled movement, and gradual progression in load will allow you to enjoy the full benefits of squatting without fear.

Together With Maui Nui 
Forget Dieting. Prioritize Nutrient Density.

It’s easy to think that eating less or avoiding certain foods is the key to better health. But research shows that what you add to your plate matters just as much—if not more.

Research consistently shows that diets higher in nutrient-dense foods—those packed with vitamins, minerals, and other essential nutrients for fewer calories—are linked to lower risk of chronic disease, better weight management, and longer life.

And studies have also found that focusing on nutrient-density is much better aligned with real-world dietary guidelines that lead to better health outcomes. To give you a sense of nutrient-density, foods like berries, salmon, lentils, and leafy greens tend to score highly, while ultra-processed foods with added nutrients (but poor overall quality) didn’t sneak through the cracks.

Instead of focusing only on macros or single nutrients, build your plate around foods that deliver more nutrients per calorie.

If you’re serious about upgrading your nutrition density, meet Maui Nui Venison — the most nutrient-dense protein source you’ve probably never tried.

At 21 grams of protein and around 100 calories per serving, Maui Nui offers 53 percent more protein per calorie than grass-fed beef. That’s lean, clean fuel for your muscles, with fewer calories and less saturated fat — a perfect match for maximizing nutritional efficiency without sacrificing flavor or health.

And it’s not just the protein. Maui Nui Venison delivers a potent mix of vitamin A, B vitamins, omega-3 fatty acids, iron, and antioxidants — nutrients critical for recovery, energy, and brain health. It’s a complete package that supports your goals without the nutritional baggage that often comes with other red meats.

At Arnold’s Pump Club, we believe in fueling with purpose, and Maui Nui checks every box: positivity, community, better health, and real results. Our team has fallen in love with their tender medallions and ground venison for burgers, chili, and more.

For an even easier boost, Maui Nui’s meat sticks pack 10 grams of protein into just 55 calories — perfect for portable, high-performance snacking anytime, anywhere.

Ready to experience the ultimate protein upgrade? You can grab your snack sample pack or a fresh starter box. 

Nutrition
The Meal Timing Myth (Busted, Yet Again)

If you've ever been told to "eat six small meals per day to boost your metabolism and control hunger," you might want to rethink this common nutrition advice.

About 20 years ago, eating more frequently became the norm. That trend was replaced by many others (including fasting, which also has many overstated claims), but many still believe frequency is the key to a better metabolism.

If you’re eating more often to control your weight, a new clinical trial suggests that grazing isn’t an advantage: When managing appetite and inflammation, how often you eat may not matter at all.

Participants were assigned to two different eating patterns: one with three meals per day and another with six meals per day, both equal in total calories and macronutrient breakdown. So they would follow one eating pattern for three weeks, take a 14-day break (the washout), and then try the other eating frequency. 

There were no significant differences in appetite ratings, hormone responses (like ghrelin or leptin), or inflammation levels between the high-frequency and low-frequency meal groups.

In other words, you don’t need to eat every 2–3 hours to manage hunger or inflammation. If more frequent meals help you stay energized or consistent, go for it. But if fewer meals feel better, that’s fine too. 

Your total food intake and what you eat appear more important than how often you eat. Meal timing should fit your lifestyle and preferences.

So, whether you prefer intermittent fasting, three square meals, or smaller, more frequent eating occasions, the science suggests they can all work equally well. What matters most is the strategy that helps you consistently eat well.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell