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Today’s Health Upgrade
Fresh produce, no fridge needed?
The magic number of reps is…
The longevity legume
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On Our Radar
Fresher Produce — Without a Fridge?
Every year, 1 in 3 leafy vegetables is lost to spoilage before it ever reaches your plate. However, scientists may have discovered a new method to keep vegetables fresh for longer—without the need for a fridge, preservatives, or fancy packaging.
Adding melatonin might extend the shelf life of produce by up to 10 days, potentially transforming how we store and transport fruits and vegetables.
In this innovative study, scientists used silk microneedles to deliver 22 micrograms of melatonin, a dose so small it didn’t raise the vegetable’s natural levels of the hormone. While melatonin is widely known for regulating sleep in humans, it's also found in plants, where it helps manage stress and delay the aging process.
At room temperature (25°C), shelf life was extended by 4 days, and in refrigeration (4°C), shelf life was extended by 10 days.
By contrast, vegetables sprayed or dipped in melatonin saw no improvement. The microneedles allowed the melatonin to circulate through the plant’s vascular system, the same pathways that transport water and nutrients.
Melatonin triggered changes in the plant’s stress response, particularly by boosting antioxidant activity, reducing chlorophyll breakdown, and modulating hormones like auxin. In short, the plants stayed calmer after harvest, and that biological calm helped them stay fresher longer.
The research needs to be tested with more produce, and scientists need to figure out how to scale the process (in the study, the melatonin was added by hand).
This could be a breakthrough that changes the food supply. Up to 30 percent of all food waste originates from spoilage after harvest, and most of this occurs in areas without reliable refrigeration. By offering a low-cost, biodegradable, and ultra-targeted solution, this microneedle approach could help reduce waste, improve food security, and increase access to fresh produce in low-resource environments.
Fitness
Do More Reps Lead To Better Results?
Ever wondered if cranking out 20 reps instead of 10 will supercharge your fitness? A new study puts this gym debate to the test — and the results might surprise you.
No matter if you do 10 or 20 reps per set, you’ll get similar boosts in muscle growth, strength, and metabolic health — assuming you’re pushing yourself to the limit.
Researchers split participants into three groups: one trained with a 10-repetition maximum, another with a 20-repetition maximum, and a control group that didn’t train. Both training groups performed two lower-body workouts per week for six weeks, completing each set to concentric failure — meaning they couldn’t perform another rep with good form.
Muscle thickness increased significantly in both training groups, with no meaningful difference between those performing 10 and 20 repetitions. Strength improved across all exercises in both training groups.
Whether you prefer heavier weights for fewer reps or moderate weights for more reps, pushing your sets to failure is what matters most. To continue seeing results and prevent plateaus, you need to progress your workouts, allowing you to improve and challenge your muscles.
Instead of asking which style is better, appreciate that there are benefits to both. Heavier loads will make it easier to maximize intensity with less overall fatigue. At the same time, some people feel more confident with lighter loads, which might allow them to push harder.
Either way, good form is a necessity, and so is a full range of motion — the stretch and the flex, as Arnold would say — to make the most of every rep.
Foods Are Super
Lentils: The Longevity Legume
In the world’s longest-living communities — from Okinawa to Sardinia — one humble food keeps showing up on the plate: lentils.
One daily serving of legumes — like lentils — is linked to a lower risk of death.
Affordable, shelf-stable, and packed with nutrients, lentils may be one of the simplest ways to add years to your life.
The study, which examined the diets of elderly populations in Japan, Sweden, Australia, and Greece, found that for every 20-gram increase in daily legume consumption, there was an 8 percent reduction in the risk of death.
Lentils in particular are rich in plant-based protein, potassium, iron, and soluble fiber — all of which support heart health and help manage blood sugar.
Soluble fiber is key: it helps lower LDL cholesterol and improve insulin sensitivity. Lentils are also packed with polyphenols that fight inflammation and oxidative stress — two major drivers of aging and chronic disease.
If you haven't tried them recently, you can easily toss lentils into soups, stews, or grain bowls. Cook up a big batch at the beginning of the week and use them like a protein base — warm or cold. Add lemon, garlic, and olive oil for an instant side dish that supports your heart and your healthspan.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
