Welcome to the positive corner of the internet. Every weekday, we help you make sense of the complex world of wellness by analyzing the headlines, simplifying the latest research, and providing quick tips designed to help you stay healthier in under 5 minutes. If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
Number you won’t forget
Can a vitamin help you dodge diabetes?
Weekly wisdom
How to stay in control
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.
Fitness
Number You Won’t Forget: 9 Cents
You know that sinking feeling when you skip a planned workout? The guilt, the broken streak, the voice in your head saying "I'll start again Monday." What if I told you that researchers discovered the most powerful gym motivation strategy ever tested—and it costs less than a dime?
Getting back on track after missing a workout matters more than never missing one in the first place.
Scientists from 15 universities tracked 61,293 gym members across multiple gym locations for four weeks. They simultaneously tested 54 different motivation strategies to see what actually works in the real world.
The researchers divided participants into groups receiving various interventions: some got monetary rewards ($1.75 per gym visit), others received motivational texts, workout planning tools, or social accountability features.
But one group received something unique—a tiny 9-cent bonus specifically for returning to the gym after missing a scheduled workout (on top of their standard 22-cent reward for any visit).
The results caught us off guard.
While the larger monetary rewards increased weekly gym visits by 25 percent, the 9-cent "recovery bonus" proved even more effective, boosting weekly attendance by 27 percent.
This small financial nudge specifically targeted the critical moment when people typically fall off track—right after missing a workout.
The researchers believe this worked because it addressed the psychological phenomenon known as the "what-the-hell effect." (We need to meet the scientist who named the effect.)
When people break their exercise routine, they often catastrophize the setback and abandon their efforts entirely. The 9-cent bonus reframed missing a workout as a normal part of the process rather than a failure, making the next gym session feel achievable rather than overwhelming.
The next time you miss a planned workout, immediately schedule your return. Don't wait for Monday, don't punish yourself with extra-long sessions, and don't let one missed day become three. Create your own "9-cent moment"—maybe it's treating yourself to a favorite coffee after getting back on track, or simply acknowledging that comeback workouts are actually victories.
Together With Momentous
Can Vitamin D Help You Dodge Diabetes?
If you're one of the 96 million Americans with pre-diabetes, here's something that might surprise you: popping a vitamin D supplement could help your blood sugar return to normal.
A new analysis of over 4,400 people with pre-diabetes found that vitamin D supplementation increased the likelihood of returning to normal blood sugar levels by 27 percent.
In fact, nearly 1 in 5 people who took vitamin D reversed their pre-diabetes, compared to just 14 percent in the placebo group.
Vitamin D can help your pancreas produce more insulin, makes your muscles more responsive to that insulin, and reduces the inflammation that drives blood sugar problems.
If you are deficient, work with your physician to see what you need. Many people benefit from 2,000 to 4,000 IU of vitamin D3 daily, but you should focus on your individual needs.
The key is consistency, as the scientists found that benefits appeared after 6 months and peaked around 2 years. And those who achieved blood levels above 40 ng/mL saw the best results.
But remember: vitamin D isn't magic. It works best if you're deficient and if you're not significantly overweight. And it's nowhere near as powerful as lifestyle changes—so think of it as your metabolic insurance policy, not your primary strategy.
Get your vitamin D levels tested if possible, and if you need it, our Vitamin D of choice is Momentous. Like all Momentous products, their Vitamin D is tested and third-party certified, so you have peace of mind that you’re taking a quality product and an effective dose. As an APC reader, enjoy up to 35 percent OFF a subscription or 14% OFF a one-time purchase when you use the code “PumpClub.
Mindset
Weekly Wisdom
Turn Wisdom Into Action
The world will always try to hand you a map—follow this trend, copy that success, do what’s safe. But your greatest power isn’t in following someone else’s path. It’s in creating a vision and trusting your own compass.
Originality isn’t about being different for the sake of it. It’s about having the courage to pursue the vision only you can see. The one no one else understands yet.
So stop looking for footprints. Start listening for the idea that won’t let go. Then take a step—even if no one’s walked it before. That’s how all trails begin.
If you’re looking to blaze a new trail of better health, take advantage of Arnold’s special Birthday sale for The Pump Club app.
Once you join the app, you set your vision, pick the habits you master, and we help you select a Foundation program that’s right for you. It’s everything you need to set yourself up for success.
Get the app for only $6 per month (USD) for the year — and you’ll get a free annual membership to gift to a friend.
Better Questions, Better Solutions
How To Stay In Control
Old Question: How do I stop myself from spiraling when I feel overwhelmed?
Better Question: Can I learn to feel without reacting?
When stress hits, most people think they need to shut down their emotions to stay in control. But real control isn’t about avoidance—it’s about awareness.
Emotions are messengers, not marching orders. The goal isn’t to feel nothing. It’s to learn how to feel without losing yourself.
If you've ever been told to "just let it go" when you're stressed or upset, you probably rolled your eyes. But there's actual science showing that accepting difficult emotions — instead of fighting them— rewires how your brain works.
Accepting your emotions activates completely different brain networks than trying to suppress them, leading to less rumination and self-criticism.
Researchers conducted a comprehensive analysis of 13 neuroimaging studies involving more than 400 participants to understand what happens in our brains when we use acceptance versus control-based emotion regulation strategies. They discovered something remarkable: acceptance doesn't just feel different—it operates through entirely different neural pathways.
When participants practiced emotional acceptance (observing feelings without judgment), brain scans showed decreased activity in the region heavily involved in rumination and self-critical thinking. This contrasts sharply with traditional "control-based" strategies, which typically increase activity in different regions, as your brain works harder to suppress or manage emotions.
Think of it like this: suppression is like holding a beach ball underwater—it takes constant effort and energy. Acceptance is like letting the ball float on the surface—no struggle required, and your brain can redirect that energy elsewhere.
The researchers found this benefit was most pronounced when comparing acceptance to our natural tendency to immediately control or suppress uncomfortable feelings. In other words, the "letting emotions be" approach works specifically because it goes against our instinct to fight what we're experiencing.
Start with 30 seconds of observation instead of reaction. Practice this during low-stakes moments first—minor annoyances or everyday stress—before applying it to bigger emotional challenges.
During hard, emotional, or frustrating moments, just remember: You don’t need to fix the feeling. You just need to face it.
And that’s it for this week. Thank you for being a part of the positive corner of the internet, and we hope you all have a fantastic weekend!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
