It Doesn't F*cking Matter

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

• Monday motivation

• Does protein protect your brain?

• Workout of the week

Arnold’s Corner
Monday Motivation

Do you care too much?

I know it might seem like a strange question when you know that my vision is building millions of positive people who lift each other up.

But I’ve noticed an epidemic of people who think that everything matters.

Who every celebrity is dating, who is playing their favorite character from a book in a movie, how a princess prepares her meals — people literally care about everything.

I thought about this just the other day, when I walked up to craft on my movie set to get coffee and heard, “OH MY GOD, NO!”

I immediately said, “Shit, is there another fire?”

There was no disaster. All that emotion was inspired by a Netflix show.

The more I talk to people and the more I look around the internet, the more I realize that many of you have been conditioned to simply care too much about everything.

You’re always angry, or outraged, or fired up.

You think that everything matters.

Let me be blunt with you: you’re wrong.

You must learn this mantra: “It doesn’t f***ing matter.”

If something doesn’t immediately impact your health, your family’s health, or your vision: it doesn’t f***ing matter.

I know some of you are thinking, what’s the harm in getting really passionate about who is in the next Star Wars TV show?

So let me tell you the harm.

I don’t believe our brains are built to care about everything constantly. I believe all of us has a certain amount of energy in our budget every day, and when you spend your energy on bullshit, you won’t have energy to chase your vision or lift up the people around you.

I know this isn’t how most people think today. Whether it happened because of social media asking all of you to have an opinion about everything, or because humans have progressed so far that now we are looking for things to be worried about, all of you have been conditioned to think that everything matters.

Repeat after me: it doesn’t f***ing matter.

I believe that you are what matters to you. You are what you care about.

I want you to care about being a more positive person. I want you to care about making your vision a reality. I want you to care about being fit and healthy. I want you to care about lifting up the people around you.

You can’t give your energy to what really matters if you think that everything matters.

Look at the top corner of whatever screen you’re reading this email on. There is a battery indicator. If you play a bunch of games or watch a bunch of videos, the battery goes down. It only goes up when you plug in your machine to recharge.

Your brain is the same way. When you get worked up about something, the battery drains. You can recharge it by sleeping, training, and with the boost that comes from helping other people — but recharging your mind isn’t as quick and easy as recharging your machines.

Every time you start to think something matters, I want you to ask: “Is this worth my battery?”

If you don’t like how that celebrity makes food, don’t watch the show. If you’re mad about who is playing your favorite character, go for a walk. If you’re gossiping about anything and everything as if it’s all a disaster, ask yourself what that attitude has accomplished for you.

Practice saying, “It doesn’t f***ing matter.”

Because soon, something will matter. And I want your battery full for that moment.

Health
Does Protein Protect Your Brain?

Reader Q&A: I heard that protein can help prevent brain problems when we are older. Is that true?

Most people think of protein as a muscle-building powerhouse, but it could also be your brain’s best friend. 

A study published a couple of years ago, analyzing more than 75,000 men and women, examined the long-term consequences of protein and cognition. 

The research suggests that eating more protein may be linked to a lower risk of cognitive decline as you age.

Researchers tracked long-term dietary protein intake to see if it influenced subjective cognitive decline (SCD)—essentially, people noticing that their memory or thinking skills are slipping.

As we age, our bodies become less efficient at using protein to build and repair muscle, leading to muscle loss (sarcopenia) and increased risk of frailty and disability.

The researchers believe protein may play a neuroprotective role by reducing inflammation, preserving muscle mass (which is linked to better brain function), and supporting neurotransmitter production.

This doesn’t mean you need to start chugging protein shakes all day. Instead, the benefits were linked to small changes that ensure you give your body what it needs.

The study found that swapping 5 percent of your calories from carbs for more protein can help prevent cognitive decline. The type of protein matters, too. 

While the data is observational, the scientists found that people who added more animal protein in place of carbs had an 11 percent lower risk of dementia. However, swapping those same 5 percent carbs for plant protein resulted in a 26 percent reduced risk of dementia. 

If you need a good plant-based protein option, the researchers found that three servings per week of peas and lima beans were linked to nearly 30 percent lower risk of cognitive decline. 

High-quality protein sources like lean meats, fish, eggs, dairy, and plant-based proteins like beans, lentils, soy, and seitan could benefit your muscles and mind.

Fitness
Workout Of The Week

Last week, we shared a workout template to help you “trick” your body into doing more reps than previously possible. 

This week, we’re sharing a workout template that has survived the test of time. While most people consider workouts a series of exercises, each exercise is a type of movement pattern. 

The movements include: Push, pull, squat, hinge, lunge, and rotation. And, for the sake of this workout, you can add loaded carries to the mix.

From these movements, you have endless ways to build a workout. Good programs will find a way to include each movement. Great program design will help you get stronger week after week and month after month without building too much fatigue. 

Here is a simple template that is anything but easy. When you train all movements in a single workout, you’re pushing every muscle in your body. That means the workout won’t look fancy, but it might feel like one of the hardest things you’ve done. 

Build Your Full Body Workout

Move 1: Push: 2 sets x 6-10 reps
Select from: bench press variations or shoulder press variations 

Move 2: Hinge: 2 sets x 5-8 reps
Select from deadlift variations, good mornings, swings, or hip thrusts/glute bridge

Move 3: Squat: 2 sets x 5-8 reps
Select from squat variations (single leg or both legs)

Move 4: Pull: 2 sets x 6-10 reps
Select from any rowing movement or pullup/chinup/inverted row

Move 5: Lunge: 2 sets x 8-10 reps/leg
Select any lunging movement or step-up variation 

Move 6: Rotation: 2 sets x 10 reps/side
Select any rotational movement (think a cable chop, lift, or dumbbell twist)

Move 7: Loaded carry: 2 sets x 20-30 seconds of carrying 
Grab a heavy dumbbell or kettlebell and go for a walk (like a farmer’s walk or suitcase carry)

Build your workout, do a few low-rep “work up” sets to prepare your muscles, and then push as hard as possible on each set, stopping about 1 to 2 reps shy of failure. This won’t be a short workout. But done correctly and consistently about three times per week, your body will have no choice but to transform.

If you want to take the thinking out of your workouts and nutrition, and have support and guidance, check out The Pump app. It’s based on Arnold’s 50 years of lessons and the latest science to offer health advice that works, without all the added stress and nonsense. Try your free 7-day trial here. 

Here’s wishing you all a great week ahead!

It Doesn’t F*cking Matter

If you need a reminder of Arnold’s mantra, we’ve got one you can wear.

—

Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell