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
Your coffee routine matters more than you think
How the focus principle applies to business
Burn more fat, gain more muscle
What do you want your life to look like?
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.
Health
Your Coffee Routine Matters More Than You Might Think
We are big fans of coffee — and the science suggests it offers many health benefits. But there might be one exception to the rule.
Research suggests unfiltered coffee may increase health risks, such as heart disease.
This study was conducted over 20 years and analyzed the coffee habits of more than 500,000 adults aged 20 to 79. Researchers examined how filtered and unfiltered brewing methods influenced the participants' risk of cardiovascular disease and overall mortality.
On the bright side, filtered coffee — anywhere from one to four cups per day — was associated with a 12 percent decreased risk of death in men and a 20 percent lower risk of death in women compared to no coffee.
However, those who drank unfiltered coffee had higher levels of LDL cholesterol and a 10 percent higher risk of cardiovascular disease.
The scientists believe it’s because unfiltered coffee contains cafestol (a compound found in coffee beans), which reduces the cardioprotective aspects of coffee and increases LDL by activating a protein inside your cells that changes cholesterol metabolism.
Research has found the highest levels of cafestol in French Press and boiled coffee but did not see the same effect with several cups of espresso.
Although the research is only observational, several studies have found similar outcomes.
If you enjoy those types of coffee, make sure to limit how much you drink or get a blood test to see if it is impacting your overall health.
Together With Vanta
How The Focus Principle Applies To Business
Long before Arnold Schwarzenegger was a household name, he was an entrepreneur. He built a bricklaying business, launched a mail-order fitness equipment company, and turned his hustle into a diverse business empire.
Today, scaling requires more than hard work—it demands the right tools to help you focus on growth while keeping your foundation strong.
As Arnold says, you must focus on your vision to achieve success. But that means other aspects of your business essential to your success don’t get the attention they deserve.
Meet Vanta—the trust management platform that helps businesses scale faster.
Vanta automates up to 90% of the work needed for SOC 2, ISO 27001, and more, so you can focus on the reps that matter.
Like a great training partner, Vanta's helps support your bigger goals so you can keep your eye on the prize.
If you’re an entrepreneur or work for a small business, Vanta can play a key role in helping you take the next step. As a member of the village, access $1,000 OFF Vanta. Sign up yourself or tell your boss that the Pump Club is here to improve the health of your business.
On Our Radar
Burn More Fat, Gain More Muscle
It’s normal to lose some muscle when cutting calories — but what if it didn’t have to be that way?
A new review suggests increasing your protein intake could help you accomplish the holy grail — losing more fat while maintaining (or gaining) muscle.
Before you shift to an all-protein diet, there’s an important catch and consideration.
Scientists examined 29 randomized controlled trials on non-obese individuals focused on fat loss who consistently lifted weights.
Research suggests that optimal protein intake is about 1.6 to 2.2 grams per kilogram of your weight (or about .6 to 1 gram per pound of your weight).
However, this study found that the leaner you are, eating more protein could help you lose more fat and minimize muscle loss while in a caloric deficit.
It appears that you might be able to eat as much as 4.2 grams of protein per kilogram of your fat-free mass (the amount of muscle you have in your body).
Of the 26 studies, there was a 99 percent probability that for each additional gram per kilogram of protein consumed — up to the 4.2 grams per kilogram of fat-free mass — you could increase your probability of retaining muscle.
This does not mean you can just eat more protein and not gain fat. It assumes that you’re cutting calories, staying in a deficit, and then increasing protein to minimize muscle loss as you cut carbs and fat (or both).
If you’re someone who doesn’t need to strip off all body fat, the usual guidelines still work. However, if you want to see how much protein you need when getting shredded, here’s a simple way to estimate your fat-free mass:
Step 1: Jump on a scale and get your weight
Step 2: Estimate your body fat percentage
You can use a scale, calipers, or a tool like this. (The most accurate way to test your body fat is DEXA).
Step 3: Determine your fat mass
Multiply your body fat percentage by your weight to determine your fat mass. If you weigh 200 pounds and are 20% body fat, your fat mass is 40 pounds (200 x .2).
Step 4: Determine your fat-free mass
Subtract your fat mass from your body weight. In the example above, your fat-free mass is 160 pounds (200 pounds body weight - 40 pounds of fat).
Step 5: Determine your protein intake
Take your fat-free mass (160 pounds) and divide it by 2.2 to calculate your weight in kilograms (72.57 kg). Then, you can multiply your weight in kilograms by the protein range (2.5 g/kg up to 4.2 g/kg) to determine how much protein to eat per day. You don’t need to jump immediately to the maximum protein level; increasing slowly is better.
Remember, the study applies to people who are already lean and trying to cut the last bit of fat. So until you are below 15 to 20 percent body fat, there’s no need to worry about pushing the protein limits.
Adam’s Corner
What Do You Want Your Life To Look Like?
How much time do you spend chasing the “perfect” diet? The “optimal” workout routine? The ideal fasting window?
You’ve been led to believe that success comes from identifying a new competitive advantage no one knows about — and it’s the ultimate misdirection.
The wellness industry is built on the search for the magic pill. It forces you to major in the minor, doing the hardest thing possible for temporary changes that don’t last.
If you want to transform, it’s time to stop chasing fads and trends.
The real game-changer? Find the boulders — the big behaviors that lead to exponential improvement — and build a plan that fits your life.
Everyone says, “Health is a lifestyle.” But how often do you stop and ask yourself, “What do I want my lifestyle to look like?”
If you love carbs, don’t force yourself into keto. If your schedule is already over-packed, don’t commit to a 6-day-a-week workout plan (At least not to start). If you’re constantly stressing about food rules, take a step back and simplify.
That doesn’t mean you should chase comfort. The road to change is paved with discomfort. However, the discomfort isn’t extreme routines that cause you to sacrifice everything you love.
The discomfort is doing hard things like exercising with intensity and purpose, prioritizing sleep, connecting with friends, eating healthy foods, getting outdoors, and finding ways to stay happy in a sea of stress.
These activities don’t make headlines and might sound boring, but they are the boulders you need to move.
Optimal health isn’t about chasing perfection — it’s about building a foundation of habits that supports consistent behaviors.
The best plan is built around you—not the other way around. So stop chasing short-term fixes, focus on the big boulders, and you’ll build the momentum that leads to the type of life you want. -AB
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
