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Today’s Health Upgrade
Another reason to lower your LDL cholesterol
How to upgrade your immune system (starting tonight)
Longevity in a can
Recipe of the week
Health
The Hidden Brain Benefit of Lowering Cholesterol
If you think cholesterol is only about heart health, think again.
A new study suggests that lowering cholesterol is associated with up to an 80% reduction in dementia risk.
Researchers analyzed data from more than 1 million people across five studies to test whether lifelong lower cholesterol reduces dementia risk. Using genetic variants that mimic the effects of cholesterol-lowering drugs (like statins, ezetimibe, and CETP inhibitors), the scientists found that those who naturally had lower LDL cholesterol had dramatically lower dementia rates.
But the benefits also extend beyond those with healthier labs.
Lowering cholesterol through the same pathways as statins was associated with a 76% lower dementia risk, ezetimibe with 82%, and 70% with CETP inhibitors. These effects are far greater than what’s usually seen with lifestyle changes alone. However, researchers note the genetic advantage represents a lifetime of lower cholesterol, something most people achieve much later through diet or medication.
Scientists believe that excess cholesterol may harm the brain by promoting atherosclerosis (clogged arteries), reducing blood flow, and triggering inflammation, all of which can lead to cognitive decline. In short, what protects your heart likely protects your mind.
While the study doesn’t prove that statins, in particular, will prevent dementia, it strongly supports maintaining healthy cholesterol levels throughout life.
If you haven’t done it recently, the study is a good reminder to get your cholesterol checked regularly, ideally starting in your 30s or 40s. Prioritize heart-healthy foods, including fiber-rich vegetables, fruits, legumes, nuts, and fish, and stay active because exercise helps lower LDL and boost brain blood flow.
Deciding on drugs that reduce cholesterol is a medical decision. Still, if your doctor prescribes statins or other similar medications, know that they may do more than protect your heart; they might also protect your memory.
Together With Eight Sleep
The Immune System Upgrade
Your strongest line of defense against sickness might not be how much you exercise, what you eat, or how well you can manage your stress.
Research suggests one of your best ways to prevent illness, such as the common cold, is to ensure you get enough quality sleep.
Learning about some studies might put you to sleep, but this one shows you just how much good rest can help keep you healthy, even when you’ve been directly exposed to illness. And it helps explain why sometimes how much you sleep doesn’t matter as much as how well you sleep.
Researchers monitored the sleep habits of 153 healthy adults for two weeks and then exposed them to a common cold virus under controlled conditions. Those who averaged fewer than 7 hours of sleep were almost three times as likely to get sick as participants who slept 8 or more hours. The results held up even after accounting for age, stress, exercise, alcohol use, and BMI.
But that might not be the most interesting finding.
The scientists discovered people with poor sleep efficiency — meaning they tossed and turned or spent less time in deep, restorative sleep — were up to 5.5 times more likely to develop symptoms.
Researchers believe this happens because sleep strengthens the immune system by boosting the production and release of cytokines (proteins that help the body fight off viruses) and enhancing antibody responses. When sleep is cut short, your immune defenses don’t fully reset, making it easier for pathogens to take hold.
If you’re sleeping less than 7 hours, try adding just 15 to 30 minutes per night. Keep a consistent bedtime, dim the lights an hour before sleep, and make your bedroom cool and quiet.
If you need help falling asleep faster, that’s where the Eight Sleep Pod could be the fix you’ve been looking for. The Pod 5 automatically adjusts your temperature throughout the night, keeping you in the ideal sleep zone so you drift off faster and stay asleep longer.
Studies show the Eight Sleep pod can help you fall asleep 44% faster and gain up to one extra hour of quality sleep per night. That could be the difference between staying healthy or getting sick during the holidays.
For a very limited time, Eight Sleep is giving the best discount they’ve ever offered APC readers. Right now, you can get up to $700 off the Pod 5 Ultra when you use the code “PUMPCLUB.”
Wake up rested, recharged, and ready for whatever the season throws your way. Because when it comes to immune strength, the best supplement might be your bed.
Foods Are Super
The Longevity Boost Hidden in Small Fish
It might be cliché, but research suggests that big health benefits could come in literal small packages.
Eating small, whole fish — like sardines, anchovies, or whitebait — just a few times a month is linked to living longer.
Researchers followed more than 80,000 adults for nine years and found that those who consumed small fish 1–3 times per month had a 10% lower risk of death from any cause compared to those who rarely ate them. The benefits were even stronger for women, who had up to a 32% lower mortality risk at the highest intake levels.
The researchers believe this benefit comes from the whole-fish effect: eating the bones provides calcium and vitamin D, the organs add taurine and essential micronutrients, and the flesh supplies omega-3 fatty acids that support heart and brain health. Together, these nutrients may help reduce inflammation, strengthen bones, and protect against age-related decline.
While the study can’t prove cause and effect, it adds to growing evidence that nutrient-dense, minimally processed foods can deliver outsized health benefits in small doses. Interestingly, the longevity benefit seemed to level off beyond moderate intake, suggesting that more isn’t necessarily better.
If you want to apply this finding, try adding small, whole fish to your meals once or twice a month (see the recipe below for an option anyone can make and enjoy). Canned sardines or anchovies are an easy place to start, and they pack a potent dose of protein, calcium, and omega-3s in a tiny package.
Pump Up Your Diet
Quick And Easy Superfood Toast
You loved last week’s recipe so much that many of you requested other ways to add nutritious foods to basics like toast. And when you ask, our job is to deliver.
If you’re not used to eating small fish, this recipe checks every box. Perfect for a quick lunch, snack, or an afternoon protein boost, it’s a simple way to turn science into something delicious.
Ingredients (Serves 1)
1 can of sardines in olive oil (or water)
1 slice whole-grain or sourdough bread, toasted
½ avocado
A small handful of cherry tomatoes
1 tsp lemon juice
Pinch of salt and black pepper
Optional: red pepper flakes
Instructions
It’s toast, but just so no one gets confused:
Toast your bread. While it toasts, mash the avocado, and slice the cherry tomatoes.
Spread the avocado on the toast, add 3-4 sardines, and the cherry tomatoes.
Top with lemon juice, salt, pepper, and red pepper flakes.
Eat and enjoy.
Better Today
Take any of these tips from today’s email and put them into action:
1. Lowering LDL Cholesterol Linked to 80% Lower Dementia Risk
New research analyzing data from over 1 million people shows that lowering LDL cholesterol is linked to an 82% lower risk of dementia. Scientists believe excess cholesterol harms the brain by clogging arteries, reducing blood flow, and causing inflammation. You can make a difference by eating more fiber, reducing saturated fat intake, and moving daily.
2. Sleeping Less Than 7 Hours Triples The Risk Of The Common Cold
Sleep boosts your immune system by producing virus-fighting proteins. But it’s not just how much you sleep, but also the quality of your rest that matters. Poor sleep efficiency — such as difficulty falling asleep — increased illness risk by 5.5 times. To help you fall asleep faster, cut off food 2-3 hours before bed, stop drinking at least an hour before bed, or take a hot shower before bed so your body temperature cools down after you’re out of the water.
3. Eating Small Whole Fish Is Linked To 32% Lower Mortality Risk
Research following 80,000 people for 9 years shows that eating small whole fish like sardines or anchovies just 1-3 times per month is linked to a longer lifespan. The benefit comes from eating the entire fish, which is loaded with calcium and vitamin D, essential nutrients, and omega-3s that support heart and brain health
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
