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Today’s Health Upgrade
Is this what your gut is missing?
The first rule of sleep
The surprising way to become a better runner
Arnold’s Podcast
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On Our Radar
The Gut-Health Powerhouse You’re Probably Ignoring
When it comes to gut health, everyone always focuses on probiotics. However, a group of compounds found in plants might be one of the most effective ways to help improve your microbiome.
Polyphenols — natural compounds found in fruits, vegetables, coffee, tea, and wine — can significantly improve the composition of your gut bacteria, leading to better overall health.
A new review examined how polyphenols interact with the human gut microbiota and found that these compounds act as prebiotics, feeding beneficial bacteria while suppressing harmful ones. Researchers found that polyphenols help increase the abundance of good bacteria like Bifidobacterium and Lactobacillus, which support digestion, reduce inflammation, and enhance immune function.
Polyphenols also reduce the levels of pathogenic bacteria, helping create a healthier gut environment. This shift in microbiota composition is associated with a lower risk of obesity, diabetes, cardiovascular disease, and even neurodegenerative conditions like Alzheimer’s.
Want to harness these benefits? Start by including more polyphenol-rich foods in your diet. Some of the best sources include:
Berries (blueberries, strawberries, raspberries)
Dark chocolate (at least 70% cacao)
Green tea and coffee
Nuts (especially walnuts and almonds)
Olive oil
Dark leafy greens and colorful vegetables
Together With Eight Sleep
The First Rule Of Sleep
If you’re only focused on the number of hours you’re sleeping, you might miss out on a small change that results in higher quality sleep.
New research from the National Sleep Foundation found that sleep regularity is one of the most critical factors for overall health, affecting everything from metabolism to mental clarity.
In this comprehensive review, sleep experts analyzed decades of research on sleep timing, variability, and its impact on well-being. Their conclusion: A consistent sleep-wake schedule is just as important as getting enough rest.
[pull quote] That’s because irregular sleep patterns interrupt your body’s internal clock, disrupting hormone levels, metabolic function, and cognitive performance.
Studies have found that people with highly variable sleep schedules—like those who go to bed and wake up at drastically different times each day—are at higher risk for obesity, diabetes, cardiovascular disease, and even mental health concerns like depression and anxiety.
One study found that individuals with irregular sleep patterns had up to a 27 percent higher risk of metabolic dysfunction than those with consistent bed and wake times. Another study reported that students with erratic sleep habits performed lower on cognitive tests than those with consistent sleep schedules, even when total sleep duration was the same.
So, what’s the best way to optimize your sleep?
Set a fixed bedtime and wake-up time—even on weekends.
Aim for consistency within a 30-minute window to help regulate your circadian rhythm.
Get morning sunlight exposure to reinforce your body’s natural sleep-wake cycle and help create consistency.
Avoid screens and bright lights at night and meals within 1-2 hours of sleep, which can delay melatonin production.
If you are doing everything right and still struggling, it’s time to examine your mattress and bed temperature.
Recent research suggests that chilling your body during sleep can help you fall asleep faster and enjoy higher-quality rest throughout the night. Those who slept on a temperature-controlled mattress spent more time in slow-wave sleep, fell asleep quicker, and experienced better overall recovery (as measured by HRV).
Dozens of studies suggest that a bad mattress is the reason for poor sleep quality. Many mattresses claim to keep you cool, but only one has published research to support its claims.
If you’re going to invest in a mattress, we tested six different options, and the Eight Sleep earned our respect as the best option for all types of sleepers (including overtired parents).
In the study, those using the sleep pod fell asleep faster, slept longer, had fewer sleep disturbances, and had more energy the next day. Specifically, they increased their deep and REM sleep, improved cardiovascular recovery, and reported feeling calmer and more comfortable.
As members of the positive corner of the internet, use the code “PUMPCLUB” to save up to $350 OFF the new Pod 4 by Eight Sleep, including a risk-free 30-day trial. Eight Sleep currently ships within the United States, Canada, the United Kingdom, Australia, and select countries in the EU.
Fitness
The Myth Of The Weak Runner
Runners obsess over mileage, pace, and endurance. But what if the key to better performance isn’t more miles but more strength?
A new study found that strength training improved running economy, fatigue resistance, and high-intensity performance.
In a randomized controlled trial, researchers analyzed well-trained male runners over a 40-week period. The runners were split into two groups: one that continued their regular endurance training and another that added strength training. The strength group performed resistance exercises targeting key running muscles twice per week.
The results? The strength-trained runners experienced:
Better running economy durability—they maintained efficiency even after prolonged exertion.
Enhanced high-intensity performance—they performed better when fatigued.
Greater fatigue resistance—they sustained power and speed deeper into their runs.
Researchers believe these benefits come from increased neuromuscular efficiency, improved muscle coordination, and enhanced strength in the muscles responsible for propulsion and stabilization. Strength training helps runners waste less energy and maintain form under fatigue.
If you’re a runner looking to improve performance, don’t just focus on running more. Incorporating two strength sessions per week—with exercises like squats, lunges, and deadlifts—could help you run longer, stronger, and faster without breaking down.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
