Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
FUBAR Season 2
Smarter by doing nothing
The protein bar illusion
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The better sleep breathing method
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.
Arnold’s Corner
FUBAR Season 2 Trailer
You might have noticed we are a little late today.
That’s because I insisted on all of you seeing the new trailer for FUBAR as soon as possible.
I think you’ll see it was worth it. Season two is bigger in every way. Bigger laughs. Bigger action. Bigger casts.
I’m pumped up to be joined by another action icon, Carrie-Anne Moss, and to have my whole team that all of you loved so much in season 1 back with me. They really do feel like a family.
I can’t wait for you to see the whole season on June 12. Watch it with your dads for Father’s Day weekend. I promise it has big dad energy.
I won’t waste more of your time. Watch the trailer. Do it now!
Health
Want to Learn A Skill Faster? Just Close Your Eyes
We don’t believe in procrastination, but when science advises us to “sit and wait,” we pay attention.
Research suggests that if you want to speed up your learning curve on new motor skills, a short rest might be the boost you desire.
Researchers tested whether eyes-closed rest could improve procedural memory, a type of memory involved in learning new motor skills. Participants were trained on a motor sequence task (such as typing). After training, they were split into two groups: one rested quietly with eyes closed, and the other did a simple, mentally engaging task.
When tested shortly after, those who rested showed an improvement of 15 percent in their learning.
If you’re learning a new physical skill—like playing an instrument, shooting free throws, or practicing a complex lift—try this: After your training session, take 15 minutes to sit quietly with your eyes closed. No phone. No conversation. Just calm and thinking about the process and what you learned. Consider them mental reps that translate to physical performance.
It might not replace sleep, but it could give you an edge in locking in that new movement pattern before life pulls your attention elsewhere.
Together With David
The Protein Bar Illusion
You’ve seen the label: “High in protein.” But is that protein doing your body any good?
New research reveals that while most protein bars meet the legal definition of “high in protein,” the actual quality of that protein is often surprisingly low.
In a comprehensive analysis of 1,641 protein bars, researchers found that 81 percent of bars met EU guidelines for “high protein” (over 20% of calories from protein). However, meeting a protein quota doesn’t mean the bar supports muscle growth, recovery, or overall health.
The researchers evaluated protein quality using two gold-standard methods: PDCAAS and DIAAS, which factor in amino acid composition and digestibility. The proteins were also tested after being processed into bar form using in vitro digestion models.
When proteins were processed into bar form, digestibility dropped significantly. Milk proteins have up to 98 percent digestibility in pure form, but drop to as low as 73 percent in bar format. Plant-only bars scored even worse, with digestibility as low as 47 percent.
Bars with collagen had some of the highest protein counts, but the lowest quality. That’s because collagen is rich in non-essential amino acids and poor in key essentials like lysine and tryptophan, which your body needs for muscle repair and growth.
If you’re reaching for a protein bar for muscle recovery or satiety, don’t assume “high protein” equals high quality.
That’s why we recommend David. With 28 grams of protein, 150 calories, and 0 grams of sugar, it delivers more protein per calorie than any bar on the market, without sacrificing protein digestibility. It has a complete amino acid profile from real protein sources designed to support your goals.
And now, David just dropped its newest flavor—Red Velvet. It’s a rich blend of chocolate and vanilla cake batter, layered with butter and vanilla cream frosting, packed with white chocolate chunks and a crispy texture in every bite.
It tastes like dessert. But it works like fuel. If you want first dibs on the new flavor, you have two easy options:
Subscribe and save 10 percent—you’ll get early access to new drops, exclusive merch, and members-only events. Or, buy 4 boxes and get 1 free—a perfect excuse to try Red Velvet (and find your favorite flavor). No matter what path you choose, David helps you eat more protein without sabotaging your progress.
Instant Health Boost
Slower Breaths, Deeper Sleep
Before you reach for melatonin, try taking a deep breath.
Scientists have found that six slow breaths per minute before bed can help you fall asleep faster and sleep more deeply.
Sleep disruption is often linked to an overactive sympathetic nervous system — your body’s “fight or flight” mode. This hyper-arousal is at the core of a theory called dysevolution, which argues that our modern environments overstimulate us and rob us of natural calm.
Rather than relying solely on pharmaceutical sleep aids, which can be expensive, habit-forming, and come with side effects like dizziness and next-day grogginess, your answer to better sleep could start with a few deep breaths.
This six slow breaths activates the parasympathetic nervous system, lowers heart rate, and reduces stress hormones. That shift not only calms the mind but also triggers the release of melatonin, the hormone responsible for inducing sleep and maintaining its quality.
In clinical trials, slow-paced breathing outperformed sleep medications in lowering pre-sleep anxiety and improving deep sleep duration.
If you want to give it a try, breathe in for 5 seconds, out for 5 seconds — six breaths per minute — for 5 minutes before bed. It’s like a natural sedative, minus the grogginess.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
