How Many Hours Of Sleep Do You Need To Reduce The Risk Of Disease?

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Today’s Health Upgrade

• How your brain undermines your wellness

• The most overlooked anti-aging habit

• Foods are super

• Recipe of the week

Mindset
Is Your Brain Sabotaging Your Health? (And What to Do About It)

Have you ever ignored an obvious fix because it felt “too easy”? Or chased a complicated solution because it sounded smarter? You’re not alone—your brain is wired that way.

Research suggests that people naturally prefer simple explanations, but often dismiss simple health fixes as “not enough” while overcomplicating straightforward solutions.

In a major review on the simplicity principle, cognitive scientists explained how our brains balance two forces: a bias toward simplicity (Occam’s razor) and the need to fit evidence. This principle runs deep—it influences how we see the world, categorize information, reason, and even make health choices.

For example, people often delay doctor visits because they assume fatigue must stem from complex deficiencies rather than obvious issues like poor sleep. Or they obsess over small financial details while ignoring the big habits draining their wallet. 

The review highlights how our brains tend to lean on simplicity to conserve energy, but sometimes overshoot—either oversimplifying complex problems or, paradoxically, pursuing overly complex answers that seem more credible.

The scientists note that simplicity works because it usually helps us generalize better and requires less mental effort. 

However, when it comes to health, this bias can backfire: we often skip proven strategies like walking more, eating vegetables, or getting enough sleep—because they seem too basic to be effective.

The lesson? Don’t confuse “simple” with “ineffective.” In fact, the most successful health behaviors thrive on clarity and simplicity.

Next time you’re tempted to dismiss a small step—like drinking more water, getting 7 hours of sleep, or adding a serving of vegetables—remember: your brain may try to trick you, but the simplest answers often make the biggest difference.

Together With Eight Sleep 
Why Sleep Is An Overlooked Anti-Aging Tool

Do you look and feel older simply because you age — or because you don’t give your body what it needs to stay young? 

Research suggests that the amount of sleep you get may influence how quickly your body ages and the number of diseases you develop over time.

Sleep was linked to 24 out of 25 aging biomarkers and 17 major age-related diseases, making it one of the strongest lifestyle predictors of how long and well you live.

In a study of nearly 500,000 adults followed for more than 12 years, researchers examined 164 lifestyle and environmental factors to determine which ones truly mattered for aging and mortality. Only 25 made the final cut, and sleep ranked alongside heavy-hitters like smoking, physical activity, and social connection. 

Hours of sleep were tied to biological aging measured through a “proteomic age clock,” showing that insufficient or excessive sleep could make your body older than your chronological age. Even after adjusting for genetics and other lifestyle factors, sleep duration remained an independent predictor of mortality risk.

What’s more, poor sleep wasn’t linked to just one disease. It showed up in 17 of 25 conditions studied — including cardiovascular disease, diabetes, cognitive decline, and cancer — suggesting that inadequate sleep may act as a multiplier, raising your risk for multiple diseases at once.

Sleep is when your body performs deep repair work: clearing waste from the brain, supporting hormonal health, reducing inflammation, and rebuilding immune defenses. Skimping on it disrupts these processes across nearly every organ system.

It might seem obvious, but treat sleep as one of your most powerful longevity levers. At a minimum, aim for at least 7 hours of sleep per night (and up to 9 hours).

And if you need help getting rest, there’s a reason why Eight Sleep is the most-recommended purchase by APC readers. In a survey of products we’ve suggested, Eight Sleep received a perfect score from people who decided to invest in better sleep. 

And the data backs it up. The Eight Sleep pod is clinically proven to give you up to one more hour of quality sleep per night. In the study, participants who used the sleep pod fell asleep faster, slept longer, experienced fewer sleep disturbances, and reported having more energy the next day. Specifically, they increased their deep and REM sleep, improved cardiovascular recovery, and reported feeling calmer and more comfortable. 

And you can try it all risk-free for 30 days. Use the code “PUMPCLUB” to save up to $350 OFF the new Pod 5 by Eight Sleep. Eight Sleep currently ships within the United States, Canada, the United Kingdom, Australia, and select countries in the EU.

Foods Are Super 
Black Beans: The Longevity Legume

If you’re looking for a food that’s equal parts affordable, filling, and protective for your health, look no further than the humble black bean. 

Researchers found that eating just ½ cup of beans a day is linked to living longer, with a 6% lower risk of death for every 50 grams added to your diet.

That’s the conclusion of a massive analysis published in Advances in Nutrition in 2023, which reviewed data from more than 1.1 million people across 32 studies. The results were striking: people who ate more legumes—like black beans, lentils, and chickpeas—had a consistently lower risk of dying from any cause.

And it’s not like you need to add much to your diet. Just a third to a half cup a day made a measurable difference.

So what makes beans so special? The combination of high-quality plant protein and soluble fiber helps regulate blood sugar, improve cholesterol, and keep you full—three things that all reduce long-term disease risk.

These small, dark gems aren’t just protein and fiber powerhouses—they also contain anthocyanins, the same antioxidants that make blueberries famous. These pigments help combat oxidative stress and inflammation—two processes that accelerate aging.

Try swapping beans in where you’d usually reach for meat or refined carbs. Add them to tacos, stir them into soups, or simply roast them with spices for a crunchy snack. A bag of dried beans or a few cans in the pantry might be one of the cheapest longevity “supplements” you’ll ever buy.

Pump Up Your Diet
The 10-Minute Black Bean Power Bowl

Want to add the benefits of beans to your diet? We have you covered with this black bean recipe.

Ingredients (2 servings):

• 1 can black beans (15 oz), drained and rinsed

• 1 cup cooked brown rice or quinoa (use microwave pouches for speed)

• 1 cup cherry tomatoes, halved

• 1 avocado, diced

• ½ cup corn (frozen or canned)

• Juice of 1 lime

• 1 tsp olive oil

• 1 tsp cumin

• ½ tsp chili powder

• Salt + pepper to taste

• Optional: hot sauce

Instructions:

1. Heat beans in a pan with olive oil, cumin, chili powder, salt, and pepper (about 3–4 minutes).

2. While beans warm, microwave your rice or quinoa.

3. Assemble bowls: rice on the bottom, beans on top, then layer with corn, tomatoes, and avocado.

4. Squeeze fresh lime juice over everything, add optional toppings, and serve.

Done in about 10 minutes. Enjoy.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell