Welcome to the positive corner of the internet. Every weekday, we help you make sense of the complex world of wellness by analyzing the headlines, simplifying the latest research, and providing quick tips designed to help you stay healthier in under 5 minutes. If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
Number you won’t forget
Heavy metal protein powder?
Weekly wisdom
Better questions, better solutions
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.
Health
Number You Won’t Forget: 2 Minutes
Most people think they brush their teeth long enough. However, you might want to check the clock to make sure you’re not leaving your mouth at risk.
Brushing for at least 2 minutes can significantly increase protection against cavities and gum disease.
If you’ve ever wondered why electric toothbrushes tend to work in four, 30-second increments, their research suggests healthier gums and teeth are a matter of time.
Researchers examined how brushing time affects plaque removal in real-world conditions, comparing brushing times as short as 30 seconds to as long as 3 minutes.
People brushing for 120 seconds cleared 26 percent more plaque than those brushing the typical 45 seconds most people spend.
Interestingly, the study also found that toothpaste alone didn’t significantly boost plaque removal in a short brushing session. This suggests that time and technique matter, and it’s not just what’s on your brush.
If you need to build the habit, set a timer for 2 minutes and don’t cut corners. Give each tooth surface attention, and remember — the extra seconds can make the difference between an average smile and a healthier mouth for life.
Together With Momentous
The Metals In Your Protein Powder
If you use plant-based protein, it’s highly likely that your favorite powder also contains some unwanted ingredients.
Nearly half of the protein powders tested contained three to five times higher levels of heavy metals than whey protein.
The Clean Label Project analyzed 160 of the best-selling protein powders and found that 47 percent of the products exceeded California Proposition 65 safety limits for at least one heavy metal. In particular, plant-based proteins had more lead and cadmium than dairy options.
Before you panic, there are two things you should know:
1) This was not a published study, and Prop 65 levels do not indicate threatening toxicity levels. Still, these metals can accumulate over time and potentially lead to health issues.
2) These results are not surprising for plant-based proteins because anything from the ground, including fruits and vegetables (and cacao, in particular), will include some heavy metals.
What is surprising is how few supplements invest in third-party certification to ensure that their protein powder does not contain dangerous levels of heavy metals.
Approximately 99 percent of plant protein powders sold on Amazon are not NSF Certified for Sport, which verifies that your protein powder has safe levels of heavy metals (as well as no banned substances and accurate labels). The few that are certified cost more because they invest in your health and safety.
That’s why we recommend Momentous plant-based protein powder. Every batch is NSF Certified for Sport — a third-party guarantee that what’s on the label is what’s in the tub… and nothing else. No dangerous heavy metals. No hidden contaminants. Just clean, effective protein you can trust.
For peace of mind with every scoop, try Momentous Protein. Because your daily protein habit shouldn’t come with a side of concern.
As an APC reader, you can get up to 35 percent off your subscription. Use the code PumpClub to enjoy the discount.
Mindset
Weekly Wisdom
Turn Wisdom Into Action
Every day, your mind is like a garden — what you water grows. If you fixate on problems, complaints, or negativity, you’ll cultivate stress and frustration. But if you consciously direct your attention to gratitude, possibilities, and actions you can take, you’ll start becoming more resilient, optimistic, and capable. Today, pick one area where your attention drifts toward what’s wrong and redirect it to what you can do right now to improve it. Over time, these small shifts will shape who you become.
Health
Better Questions, Better Solutions: The Sleep Fix That Doesn’t Start in Bed
Old Question: How do I get more sleep when my schedule is a mess?
Better Question: What habits during the day set me up for better sleep at night?
Your nighttime routine matters, but it’s far from the only thing you can do to improve your sleep.
For many people, accomplishing great sleep isn’t found in the hour before bed—it’s hidden in the other 23 hours.
Most people think fixing sleep means changing their bedtime routine. But your daytime habits—like when you see sunlight, how you move, when you eat, and how you manage stress—set the stage for your body’s natural sleep-wake rhythm. Address those levers first, and bedtime takes care of itself.
For example, researchers found that just 30 minutes of bright light exposure in the morning can shift circadian rhythms earlier, making it easier to fall asleep at night. On the other hand, inconsistent light exposure delays melatonin release, leading to trouble sleeping.
By managing your circadian cues—light, movement, food timing—you work with your body’s clock instead of against it, reducing insomnia and improving sleep depth.
If your nights are restless, spend a little time fixing your days:
This includes getting 10 to 30 minutes of sunlight in the morning, having consistent wake-up times, movement or exercise at some point during the day, cutting off food 2 to 3 hours before bed, and reducing bright lights late at night all can help you go to bed easier with on other changes.
While we love a great bed that cools and adjusts your sleep for you, your best free sleep aid is how you live when you’re awake.
And that’s it for this week. Happy 4th of July to everyone in the US. Celebrate safely, and thank you for being a part of the positive corner of the internet. We hope you all have a fantastic weekend!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
