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
Let’s talk testosterone
Weekly wisdom
Maybe you should take Thanksgiving more seriously
‘Tis the season
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: 46,000 Cases
Earlier this week, we shared that exercise could be the best way to limit your risk of prostate cancer. That led us down a rabbit hole in understanding the relationship between exercise and cancer prevention. And we found a stat worth screaming from the rooftops.
Research suggests that if all adults met the minimum guidelines for physical activity, cancer diagnoses could drop by approximately 46,000 cases per year.
This research suggests cancer isn’t just a genetic lottery—lifestyle choices play a significant role. Moving more can reduce your risk of some of the most common cancers.
At the end of the year, it’s easy to let your habits fall by the wayside and wait till January to get back on track. Don’t let that happen. Here are three things to remember during the holiday season.
Start Small, Stay Consistent: You don’t need a gym membership to make a difference. Activities like walking, dancing, or gardening can make a difference.
Follow the 150 Rule: Aim for 150 minutes of moderate exercise weekly (or 30 minutes a day, five days a week). That’s enough to move the needle on your health.
Focus on What You Enjoy: Hate running? Don’t do it. Love yoga, hiking, or cycling? Stick to what keeps you coming back. The best workout is the one you’ll actually do.
Together With Hone
Let’s Talk Testosterone
For middle-aged and older men, declining hormone levels—especially testosterone—can feel inevitable. But that might not be the case.
Research shows how you can naturally improve your testosterone and reclaim your vitality — and what can be done if you need extra help.
Scientists reviewed 46 years of published studies and found that losing excess body fat and getting leaner is one of the most effective ways to boost your natural testosterone — even as you age.
While testosterone decreases after the age of 30, low testosterone can be caused by lifestyle and environmental factors. The study emphasized that excess fat tissue, especially visceral fat (around the organs), is a major contributor to lower testosterone levels. Fat tissue produces aromatase, an enzyme that converts testosterone into estrogen, reducing circulating testosterone.
The more fat you lose, the more testosterone tends to spike. Research suggests that,
Losing 5 percent of your weight results in a 58 ng/dL increase in testosterone.
Losing about 10 percent of weight results in an 84 ng/dL increase in testosterone.
Losing approximately 30 percent of your weight results in a 251 ng/dL increase in testosterone.
But the real problem is that many people don’t realize how low testosterone could make weight loss and day-to-day life feel harder than it needs to be.
There’s nothing wrong if you and your doctor determine you need hormone replacement therapy, such as TRT. But, often, most people don’t realize they have a hormone issue because it’s not a test that’s offered during yearly checkups with your physician.
If you’ve tried eating better and exercising, it’s worth finding out if super-low testosterone is making your journey unnecessarily difficult.
Low testosterone can cause a vicious cycle that can be hard to break: When testosterone drops to dangerously low levels, it can reduce energy levels, cause muscle loss, and increase fat retention.
The best place to start is with a blood test that helps you better understand what’s happening inside your body.
Our recommendation is Hone Health, which offers the most affordable blood test and consultation to provide the insights and personal care that can improve your overall health.
Hone offers hormone testing and treatment from the comfort of home. For a limited time, as a member of Arnold’s Pump Club, you can get an at-home hormone test and doctor consultation from Hone for only $45 — that’s more than $100 in savings from the usual price.
The beauty of the process is that before taking any action, Hone helps you better understand what’s happening in your body and if a few lifestyle changes can get you back to normal levels.
By understanding your levels, you can determine if diet and training changes are enough to get you to normal levels or if you need additional support to increase your testosterone so you can look, feel, and function the way you want.
Weekly Wisdom
Mindset
Maybe You Should Take Thanksgiving More Seriously
We’ve all been there. You want to do something kind but hesitate because you think it won’t make much difference. Science suggests that even small gestures have a more significant impact than you realize.
Recent research found that random acts of kindness benefit your health, well-being, and mindset — and it has added health benefits for the person you help, too.
The scientists explored how people perceive the effects of kindness versus how recipients actually experience it. The findings highlight a common gap: we consistently misjudge how much good a little kindness can do.
Not only do people underestimate how good they feel by doing kind acts, but they significantly underestimate how much those who receive the act end up feeling better and doing more good.
When performing a kind act, participants felt a greater increase in happiness when they offered kindness than when they received something for themselves. And that boost lasts longer than just a few days.
Not to mention, kindness truly creates a domino effect. Recipients who experience a random act of kindness are more likely to be more charitable, share their time, or give more to others.
The study found that people undervalue their kindness because they focus on the action, not how it makes someone feel. Recipients, however, experience not just the act but the intention behind it, which amplifies its emotional impact.
In a world where stress and negativity often dominate, this research is a reminder that small, intentional actions can create meaningful change. Whether holding the door, writing a thank-you note, or offering a compliment, your kindness matters far more than you think. And here’s the kicker: being kind not only lifts others, but it also enhances your sense of purpose and well-being.
‘Tis The Season
The 2024 Gift Guide: If you missed it yesterday, we released our yearly gift guide. It’s filled with our favorites — and some of the best discounts and bonuses you’ll find anywhere. Enjoy!
Arnold Is Picking Up The Tab (For a Month): If you’ve ever wanted to try The Pump app, you have 2 days left to act on the best deal we’ve ever offered. When you buy an annual membership, you get a full month free, a $100 gift card to Momentous, the Pump Diet book ($20 value), and 20% off everything in the Pump Club store. The $100 gift card is going away, so here’s your last chance to take advantage of the bonus.
And that’s it for this week. For those in the States, we hope you had a fantastic Thanksgiving. For everyone else, we hope it was a great week and you all enjoy the weekend ahead!
-Arnold, Adam, and Daniel
—
Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
