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Today’s Health Upgrade
Do you feel old? (It matters more than you think)
Start strong, finish stronger
How to slow DNA aging
Arnold’s Podcast
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Mindset
How Old Do You Feel? (It Matters More Than You Think)
Aging might be an inevitable part of life. But if you want a healthy mind and body, it’s important that you don’t view getting older as the beginning of the end.
Researchers found that feeling younger and ignoring negative beliefs about aging can help reduce depressive symptoms and boost overall well-being.
The researchers were surprised by how much day-to-day fluctuations in mental health can be influenced by your thoughts about aging.
On days when participants felt younger than their actual age, they reported fewer depressive symptoms and higher levels of positive mood. And when they felt older, there were increased depressive symptoms and lower well-being, regardless of actual age.
In other words, believing stereotypes like “I’m too old to try new things” amplifies depressive symptoms, and rejecting these beliefs helped participants maintain a more positive outlook.
If you want to fight back, here are a few tips that could help:
Challenge Perceived Limitations: Notice when you’re holding yourself back with thoughts like “I’m too old for that” and replace them with empowering statements like “It’s never too late to start.”
Do Things That Make You Feel Young: Activities that spark joy—learning a new skill, engaging in physical exercise, or connecting with younger generations—can help you feel vibrant and energized.
Focus on Daily Wins: Celebrate small achievements that reinforce your sense of vitality and capability, no matter your age.
Every day is a new opportunity to rewrite the script and add meaning to your days, regardless of age.
Together With LMNT
Start Strong, Finish Stronger
A shot of pre-workout or a cup of coffee can kickstart your training, but what you drink during your workout determines how you finish. And if you’re not hydrating, you’re leaving progress behind.
Research suggests staying hydrated during exercise boosts performance and improves recovery, mood, and focus.
Scientists studied triathletes in Spain and found that those drinking salt-laced water finished a medium-distance race 26 minutes faster than a control group. Another randomized, double-blind study of endurance runners reported that maximal performance was significantly enhanced with sodium supplementation during training.
But it’s not just about endurance athletes. Hydration is critical for everyone. One study found that participants who didn’t hydrate during exercise experienced less strength and more fatigue. Even worse, dehydration can cause subtle changes in brain cells, leaving you feeling angry, depressed, or mentally foggy after your workout.
The good news? It’s temporary—and easy to avoid. Researchers recommend consuming 8–10 ounces of liquid every 30 minutes of exercise. This simple habit can keep you performing your best and help you recover physically and mentally faster.
If you struggle to drink enough water, we recommend LMNT. It’s an electrolyte mix designed to make hydration simple, convenient, and practical, making water more flavorful and replacing the vitamins and minerals you burn during exercise.
Unlike other options, LMNT is free from added sugar and artificial ingredients, so it’s a clean, tasty way to stay hydrated. With the right balance of sodium, potassium, and magnesium, LMNT helps replace the electrolytes your muscles and brain need to keep going strong.
As a member of the village, you’ll get a free sample pack (8 packets) of all LMNT flavors when you make any purchase. And, for a limited time, LMNT has brought back their chocolate melody for the holiday season.
Just make sure you use this link, and the free product will be automatically added to your cart to thank you for being part of the positive corner of the internet. If you don’t love the product, LMNT offers a no-questions-asked refund policy, which means you’ll be satisfied.
Nutrition
How To Slow DNA Aging
What if the secret to slowing aging isn’t in a pill or serum but in rethinking how much food is on your plate? New research suggests that long-term calorie restriction might help you live longer and make your body age more slowly.
Scientists found that calorie restriction slows biological aging by affecting DNA methylation, a key process that regulates how your genes function as you age.
The researchers followed 220 healthy adults aged 21–50, divided into two groups: One group reduced daily calorie intake by 25 percent for two years, and the other group (the control) maintained normal diets with no restrictions. Then, the researchers measured biological aging using DNA methylation clocks, tools that estimate the age of your cells based on epigenetic changes to your DNA.
After two years, participants in the calorie-restricted group showed a significant reduction in biological age compared to the control group. This suggests a slower pace of aging, improved cellular repair, and reduced inflammation, potentially extending healthspan (the period of life spent in good health).
While biological clocks are not yet accurate enough to claim how much longer you might live, they can be one tool to determine if your actions are benefitting your health. Slower biological aging isn’t just about living longer; it’s about reducing the risk of age-related diseases like heart disease, cancer, and diabetes.
More importantly, the study suggests the benefits of avoiding extreme dieting techniques. The calorie reduction was moderate—participants weren’t starving themselves but simply eating less than usual. The emphasis was on sustainability, not deprivation. They loaded up on vegetables, lean proteins, whole grains, and healthy fats, which helped control hunger and cravings.
If you want to slow down the aging process, you don’t need to hack your biology; instead, it’s about giving your body the tools to thrive.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
