Late Night Carbs and Sleep Quality: The Sweet Spot For Deep Sleep

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Today’s Health Upgrade

• Number you won’t forget

• The soreness reducer

• Weekly wisdom

• Rethinking stress management

Recovery
Number You Won’t Forget: 100 Grams

Tired of lying awake after a heavy pasta dinner? Science shows the amount of carbs you eat at night can make or break your sleep quality.

Keeping dinner carbs under 100 grams can increase deep, restorative sleep by 16 percent.

Researchers analyzed 11 studies of healthy adults to investigate the impact of evening carbs on sleep. They found that people who ate moderate amounts of carbs (50 to 100 grams) before bed enjoyed more deep sleep and experienced additional restorative sleep compared to those who consumed more carbs. 

The researchers believe that consuming more carbohydrates alters brain chemicals such as serotonin and tryptophan, thereby changing how your sleep cycles unfold. Not going carb-crazy appears to create a metabolic environment that favors slow-wave sleep, the stage where your body repairs muscles, strengthens immunity, and restores energy.

But don’t get it twisted: you don’t need to ditch dinner carbs. Instead, aim for a palm-sized serving of rice, potato, or pasta (about 50 to 100 grams) and fill the rest of your plate with protein, veggies, and healthy fats.

Mindset 
Weekly Wisdom

We often assume stress is something that happens to us. But much of it comes from the thoughts we decide to hold onto. 

You can’t stop stressful thoughts from appearing, but you can choose whether to give them power or replace them with something more useful. That shift in perspective is where resilience begins.

Turn Wisdom Into Action
The next time stress hits, pause and label the thought (“I’m worrying about X”). Then, deliberately swap it with one question: What’s the next best action I can take right now? 

This simple reframe moves you from spiraling into stress to focusing on progress. Over time, the habit of choosing your thoughts strengthens your ability to control your stress instead of being controlled by it.

Together With Celluma 
Feel Less Sore Tomorrow With One Simple Step Today

What if you could feel stronger in your workout today and less sore tomorrow—without changing your training plan?

Researchers found that using LED light therapy before a workout may boost strength and reduce soreness for days—sometimes even weeks—after exercise.

A meta-analysis of 24 randomized controlled trials examined whether pre-exercise light therapy affected muscle performance and recovery. Across studies, scientists found that stronger lower-limb performance persists at 24 hours, 48 hours, 96 hours, and even 8 weeks post-exercise.

How does it work? Precise red and near-infrared (NIR) wavelengths of light energy improve mitochondrial function, giving your cells more energy to fuel faster tissue repair, reduce inflammation, and increase circulation. This translates to stronger muscle performance with less lingering pain—even after your most grueling sessions.

If you’re already covering the basics of sleep, nutrition, and smart training and still want a boost, using light therapy in a simple 30-minute session before a workout could mean pushing harder, bouncing back faster, and staying consistent longer.

That’s why we recommend the Celluma PRO PLUS — the rare multi-mode light therapy device that’s FDA-cleared for treating aches and pains in muscles and joints. Its flexible, shape-taking design lets you target the exact areas that need recovery most. (It's FDA-Cleared for also treating aging skin and acne, too — a veritable Swiss Army Knife of whole-body wellness). And because Celluma is HSA/FSA eligible, you can save up to 30% when you pay with pre-tax dollars.

Ready for professional-grade recovery from the comfort of home? As an APC reader, use code PUMPANDGLOW to save up to $300 off Celluma products. 

Better Questions, Better Solutions 
Are You Managing Stress The Wrong Way?

Old Question: How do I manage stress better?
Better Question: Who in my life actually knows what I’m struggling with right now?

Most people treat stress like a private puzzle to solve alone—meditate more, exercise harder, breathe deeper. 

But research shows the bigger factor isn’t how you cope, it’s who you connect with. Humans are wired for support. Stress feels heavier when no one else is carrying the load with you.

Researchers analyzed how loneliness and social isolation affect health and longevity. Other studies explored how support impacts mental health recovery.

Loneliness raises the risk of early death by 26 percent and social isolation by 29 percent, which is similar to smoking 15 cigarettes a day. 

And if you feel lonely, you’re not alone. It’s something that 1 in 3 American adults feel every week, with younger adults hit hardest.

It’s a reminder that your struggles aren’t just about what’s happening in your world,  it’s about whether anyone is in it with you. 

And if that wasn’t enough to suggest the important of sharing your experiences, scientists analyzed 148 studies with more than 300,000 participants and found that social connection increases survival odds by 50 percent. That’s more powerful than any supplement or hack, and a lot cheaper too.

This week, don’t just check in with someone about the weather or what you’re watching on Netflix. Send one honest message about something you’re actually carrying. Real connection isn’t about the number of friends you have; it’s about letting someone see the weight you’re holding. Stress shrinks the moment it’s shared.

And that’s it for this week. Thank you for being a part of the positive corner of the internet, and we hope you all have a fantastic weekend!

-Arnold, Adam, and Daniel

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell