It's Time To Stop Searching For Health Hacks

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Today’s Health Upgrade

• Monday motivation

• The forever chemicals in your diet

• The art (and science) of getting thing done

• Workout of the week

Arnold’s Corner 
Monday Motivation 

One billion people around the world live with obesity.

One billion live with a mental health challenge.

Everywhere you look, there’s a new theory about why. People blame inflammation. Or mitochondria. Or food dyes. And every week, someone comes up with another villain.

I don’t buy it. It’s much simpler than that.

We talk to each other less.
We move less.
And we eat more.
That’s it.

Of course, changing those things isn’t easy. Talking to people requires vulnerability. Moving your body requires effort. Eating well requires planning. These are simple actions, but they are not effortless.

And that’s why people search for magical explanations. Because if the problem is dyes or mitochondria, then it isn’t your responsibility. Then it’s out of your hands. But if the truth is that the solution is talking, moving, and eating better…then the work is on you.

I see all of your questions about the latest hacks. And I’m not dismissing science — you know I love learning about the body. But this newsletter is popular because we cut through the hype and focus on what works. And what works is almost always the basics.

Let me tell you a secret: I avoid most processed foods, not because I think a single ingredient is poison, but because I know what fuels me best. I train almost every day, not because I believe I’ll shrink if I miss one workout, but because I know movement keeps me strong and sharp. And I make time for friends and family, because I know connection gives me energy.

It’s the boring basics that change your life.

So here’s your action item for this week: Pick one of the three basics and commit to it every day.

• Talk more: Reach out to someone you haven’t spoken to in a while. Or sit down and eat with your family without your phone.

• Move more: Take a 20-minute walk. Lift weights. Do pushups before your shower. Just move.

• Eat better: Add one real, whole food to your meals each day. A fruit. A vegetable. A lean protein.

I don’t care which one you choose. Just pick one, and do it. Every day this week.

That’s your insurance policy. If you do it consistently, I promise you’ll feel different in seven days. Stronger. Sharper. Better.

Stop searching for magic. Start with the basics.

Now, let’s have a fantastic week.

Together With Our Place
The Hidden Source of “Forever Chemicals” in Your Diet

While many people are focused on food packaging or polluted fish as the main sources of microplastics, research shows a surprising source that you control might be contaminating your meals daily: your cookware.

New research suggests scratched nonstick pans can release millions of plastic particles into your food, especially when heated and scraped with everyday utensils.

Researchers examined how plastic gets released during normal cooking. Using a technology that scans surfaces at a microscopic level, they analyzed both new and used Teflon-coated cookware to simulate what happens when we stir, scrape, and flip using common kitchen tools like steel spatulas or wooden spoons.

They discovered a single small crack in a Teflon pan can shed over 9,000 micro- and nanoplastic particles during cooking. More significant wear on your pots and pans can release up to 2.3 million particles into your food.

Teflon is a member of the PFAS family — also known as “forever chemicals” — because they don’t easily break down in your body or the environment. Long-term exposure has been linked to potential health risks, including hormone disruption, immune system issues, and even increased risk of certain diseases.

The researchers believe the problem is mechanical: when you cook and stir, especially on older pans, the friction causes flakes of the nonstick coating to dislodge. Over time, that invisible wear adds up.

While the full health implications of consuming microplastics are still being studied (and there’s no need to panic), the consensus is clear: limiting exposure is a good idea.

That’s why we assessed dozens of options to find a safer, longer-lasting cookware alternative that doesn’t rely on coatings or synthetic chemicals. We tested the criteria that matters:

• No forever chemicals of any type

• No coatings (which could scrap off with wear and tear)

• The ability to cook over high heat (a problem for some cookware with chemical exposure)

• Easy clean-up

Our favorite? The Our Place Titanium Cookware Set. It’s the first truly nonstick pan made from ultra-hardened pure titanium — with no coating and no forever chemicals. It’s oven-safe, dishwasher-friendly, and tough enough to handle high heat without degrading.

Want to upgrade your cookware and protect your health? Right now, Our Place is offering their biggest sale of the season. 

Ending tomorrow, you can save over 40 percent sitewide (including bundles — which gives you extra saving) and that includes a 100-day risk-free trial, free shipping, and free returns. Just use this link. No code needed. Just better cooking — for life.

Start Your Week Right
The Science-Backed Way To Get Things Done

If you've ever written a to-do list only to feel more overwhelmed, or found yourself constantly forgetting important tasks despite your best intentions, you're not fighting laziness—you're fighting biology. Your brain simply wasn't designed to juggle multiple priorities while trying to remember what needs to happen next.

To-do lists that focus on actions — and not just what you need to complete — can reduce mental stress and improve focus by working with your brain's natural limitations instead of against them.

Cognitive scientists analyzed productivity methods through the lens of modern brain science. They wanted to understand why certain organizational approaches succeed while others fail spectacularly.

Turns out, your brain excels at pattern recognition and creative problem-solving but struggles with holding multiple unrelated pieces of information simultaneously.

Effective productivity systems share three key characteristics: they offload memory tasks to external systems, organize information as situation-specific action triggers, and allow for opportunistic execution rather than rigid scheduling.

That’s because working memory—your mental workspace—can only hold about 4-7 items at once before becoming overwhelmed. When you try to remember everything (errands, deadlines, family obligations), you're essentially asking your brain to be a filing cabinet when it's designed to be a processor.

If you want to get more done, scientists recommend using a system that allows your brain to do what it does best — recognize opportunities and make decisions. 

Step 1: Brain Dump Everything Spend 15 minutes writing down every task, commitment, or nagging thought. Don't organize yet—just get it out of your head and onto paper or into a digital tool.

Step 2: Make It Actionable For each item, ask: "What's the very next physical action needed?" Transform vague entries like "mom's birthday" into specific actions like "buy birthday card at Target."

Step 3: Context Is King Group tasks by where or when you can actually do them: "At Computer," "Errands," "Quick Calls." When you're in that situation, scan your list and pick what feels right in the moment.

But don’t forget to control the size of the list. Massive lists can cause inaction instead of real productivity, when the real focus is to get more done — not create a longer list that weights you down.

Fitness 
Workout Of The Week 

If you’re stuck in a rut, the “total rep” method strips training down to its essentials: pick a goal, pick a weight, and chase your rep target with laser focus. It’s brutally honest—and surprisingly effective because it forces you to push hard from the start (Pump Club app members know the magic-like effectiveness of “first set mindset”) and make it easy to progress every workout.

How To Do It

Perform 2-3 work-up sets, and take your first set to technical failure, and then keep going until you hit your total rep target.

Do each movement for 25 total reps, using a heavy weight (your 5–7 rep max). Take as many sets as needed. Rest 2 minutes between sets.

1. Front Squat (dumbbell, barbell, kettlebell)

2. Bent-Over Row (dumbbell, barbell, or kettlebell)

3. Romanian Deadlift (dumbbell, barbell, or kettlebell)

4. Overhead Press (dumbbell, barbell, or kettlebell)

This workout rewards consistency and effort. No fluff. No wasted reps. Just smart, focused training that meets you where you are—and helps you build from there.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell