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Today’s Health Upgrade
The science of generosity
How your diet influences your brain
The original inflammation fighter
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Mindset
The Science of Generosity (Is Even Better Than You Imagine)
You often hear that giving is better than receiving, but new research suggests we might underestimate the impact.
Scientists found that donating even a meaningless amount of money each day can significantly improve mood and reduce symptoms of depression.
Researchers tested whether micro-charitable giving—donating less than a penny per day—could improve well-being and happiness.
Across three different trials, donors reported a significant reduction in depressive symptoms compared to those who simply received the money. The effect was comparable to other well-established psychological interventions.
Researchers believe that generosity enhances social connection and provides a sense of purpose, which are linked to improved mental health.
The act of giving, even in small amounts, reinforces feelings of agency and gratitude, which counteract the negative thought patterns associated with depression. And the more people gave, the happier they felt.
You don’t need to donate money to experience the benefits. Other studies have found similar results when performing small acts of kindness for others (time, effort, or money). Even keeping a gratitude journal to reinforce positive emotions can help shift your mood and mindset.
Nutrition
How Overeating Impacts Your Brain (Even After You Stop)
A single meal or dessert is not a problem. But when you consistently overeat, you won’t just see changes to your weight; you could cause longer-lasting effects on your brain’s ability to regulate blood sugar.
A new study suggests that prolonged excess calories can impair brain insulin function —long after you return to normal eating.
In this study, participants consumed a diet exceeding their usual caloric intake by eating an additional 1,500 calories daily from ultra-processed foods for one week.
In that time, liver fat increased (even though body fat did not), and insulin activity in the brain was affected, which can affect metabolism.
But here’s what was most concerning: even after participants returned to their regular diets, their brain’s response to insulin remained impaired.
Your brain’s insulin influences metabolism, hunger signaling, and overall blood sugar balance. A disruption in insulin signaling could lead to an increased risk of insulin resistance, making it harder for the body to regulate blood sugar and potentially contributing to long-term metabolic issues.
The researchers believe that excess calorie intake might trigger inflammatory processes in the brain that persist beyond the overeating period, affecting glucose regulation and appetite control.
Not to mention, overeating also increases white matter in the areas of your brain linked to impulse control and motivation.
Before you stress, please remember that occasional indulgences will not break your metabolism.
The research points out what happens when you consistently overeat. In the study, the participants ate nearly 10,000 extra calories in just one week. So, if you indulge, do so infrequently and then get back on track.
Fitness
The Original Inflammation Fighter
If you read the item above and are still worried about inflammation, here’s some good news: a little sweat equity offers a lot of health protection.
A new meta-analysis found that resistance training doesn’t just build muscle—it also reduces inflammation, helping you stay healthier, stronger, and more functional as you age.
Researchers analyzed multiple studies that investigated the effects of resistance training on inflammatory markers, body composition, and functional capacity in healthy older adults.
The findings were clear: Resistance training significantly reduced inflammatory markers. And the benefits appear to strengthen with time. Older adults who lifted weights improved their ability to perform daily activities like walking, climbing stairs, and carrying groceries.
Don’t buy into the belief that you must cut out all carbs, load up on exotic spices, or fill your body with detox teas. Many of these do not have a proven track record of reducing chronic inflammation. And compared to the benefits of resistance training, it’s not a competition.
If you want to reduce inflammation, focus on strength training at least twice per week, getting 7 to 9 hours of sleep to regulate immune function, eating a diet rich in whole, unprocessed foods (including fibrous carbs), managing stress with mindfulness or social connection, and moving your body daily, even if it’s just walking.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
