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
Number you won’t forget
Messing with your mind
Weekly wisdom
The chill pill
What we’re reading
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.
Longevity
Number You Won’t Forget: 2 Tablespoons
If you need more evidence that a little bit of fat can do a lot of good for your health, a new study might convince you to adjust how you marinate and prepare your food.
Recent research suggests that adding olive oil to your diet each day can help you live longer and protect against cancer and cardiovascular disease.
Before you start drinking from the bottle, you don’t need as much oil as you might think.
Researchers analyzed more than 22,000 people and tracked their health outcomes over 13 years. They assessed olive oil intake and created multiple categories based on consumption, ranging from less than 15 grams per day (not even having a tablespoon of olive oil) to more than 30 grams per day.
Those who added at least 2 to 3 tablespoons of olive oil per day had a 20 percent lower risk of all-cause mortality, a 23 percent lower risk of cancer mortality, and a 25 percent lower risk of cardiovascular disease mortality compared to those who consumed the least.
Studies have found that olive oil helps lower blood pressure and LDL cholesterol and might also help improve blood sugar and insulin sensitivity. So whether you cook with it, add it to salads or marinades, or dip it into bread, consider this one of the easiest ways to support better health.
Together with LMNT
Is Hydration Messing With Your Mind?
Staying hydrated is essential for physical health and performance, but research suggests that there might be even bigger consequences outside the gym.
Scientists discovered that a slight drop in hydration can decrease your focus, memory, and mental sharpness.
The scientists wanted to test the impact of a normal amount of dehydration (less than 1%) — similar to what you would experience in hot conditions for several hours. The study design was simple: participants sat in a hot room (86 degrees Fahrenheit or 30 degrees Celsius) for 4 hours, and one group got water while the other didn’t.
In that short time, cognitive function fell apart. Not only was decision-making and processing worse, but the subjects also showed signs of depressive symptoms and anxiety.
This suggests that even if you don’t feel it, it doesn’t take much time without liquid to impair mental function. Even slight dehydration can slow you down mentally and physically. Whether you're in the gym, at work, or just trying to stay on top of daily tasks, hydration plays a vital role in your ability to think and perform at your best.
If you’re struggling to drink enough water, LMNT is a great way to maintain hydration. LMNT’s electrolyte mix offers a convenient, tasty solution without added sugar or artificial ingredients, so you’re more likely to stay hydrated throughout the day.
With sodium, potassium, and magnesium, LMNT helps replace the electrolytes your muscles and brain need to function well, especially after a sweat session.
As a member of the village, you’ll get a free sample pack (8 packets) with all the flavors when you make any purchase. And, for a limited time, LMNT has brought back their chocolate melody for the holiday season.
Just make sure you use this link, and the free product will be automatically added to your cart to thank you for being part of the positive corner of the internet. If you don’t love the product, LMNT offers a no-questions-asked refund policy, which means you’ll be satisfied.
We recommend using electrolytes if you typically struggle drinking water or during hard workouts lasting more than 60 to 90 minutes.
Weekly Wisdom
Recovery
The Natural Chill Pill?
If you’re looking for a basic, effective sleep supplement, a simple mineral might be all you need to help your body calm down at night.
A new review of 15 studies found that magnesium can help you sleep better and feel less anxious.
The review included multiple randomized controlled trials and observational studies, including participants who varied in age, gender, and health status.
In the majority of studies, supplementing with approximately 300 milligrams of magnesium appeared to do the trick by improving rest and reducing anxiety. And it’s not the first time magnesium and sleep have been linked. Prior studies on older adults also found it can help you fall asleep easier and stay asleep longer — but most of the research was observational.
The hard part about magnesium isn’t whether we know it’s important; magnesium is involved in more than 300 bodily reactions and plays an essential role in everything from synthesizing DNA and proteins to controlling blood glucose levels. Most people are not “deficient” or malnourished, but you might not get enough in your diet to support all your body’s needs.
Research suggests that up to 50 percent of the population is at risk for “magnesium insufficiency.”
The most practical approach is to make minor adjustments to your diet to give yourself the magnesium you need. This means eating more foods such as almonds, spinach, potatoes, and pumpkin seeds.
If that doesn’t feel doable, supplementation can help — however, you’ll quickly find more than half a dozen magnesium supplements. And many of them can be very tough on your stomach and cause GI symptoms.
If you choose to pop a pill, remember to get a third-party-certified supplement. And, opt for magnesium threonate or magnesium glycinate, both of which are easier on your gut and have better overall absorption.
What We’re Reading
The Lighthouse Parent
This article opens with a simple, important question:
What if the ways in which we are parenting are making life harder on our kids and harder on us? What if by doing less, parents would foster better outcomes for children and parents alike?
We don’t believe in telling you how to parent, and we appreciate that each family has their own dynamic. And, to do the best job of parenting, it helps to consider all perspectives in a rapidly changing world. After all, every generation is different than the last.
This article suggests that contrary to the “helicopter parent,” the “Lighthouse Parent” offers a different approach.
“Like a lighthouse that helps sailors avoid crashing into rocks, Lighthouse Parents provide firm boundaries and emotional support while allowing their children the freedom to navigate their own challenges. They demonstrate that they trust their kids to handle difficult situations independently. The key is learning when to step back and let them find their own way.”
Whether you agree or disagree, there are some valuable points to consider if you’re raising kids.
And that’s it for this week. As we head into another weekend, remember that we all have the strength to lift up the world.
-Arnold, Adam, Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
