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
Weekly wisdom
Number you won’t forget
Make it hard, don’t die
Your last chance
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.
Weekly Wisdom
Together With Momentous
Number You Won’t Forget: 89 Percent
What if your go-to protein powder or pre-workout wasn’t supporting your health goals — and also putting your health at risk?
Research has repeatedly found that dietary supplements intentionally under- or over-dose ingredients and sneak in dangerous ingredients that are a health risk.
Scientists recently examined 57 different popular products and found that:
89 percent under- or over-dosed what was shown on the label
40 percent didn’t even include ingredients that were listed on the label
12 percent had at least one banned substance
Even though supplements are marketed as “clean” or “natural,” many contain substances that could jeopardize your health and performance.
If you purchase a supplement, look for products that are either NSF Certified For Sport or Informed Sport.
The “sport” label is not about being an athlete — it’s a certification process that ensures each batch of a supplement is tested, that the products have no banned substances, dangerous levels of heavy metals or toxins, and that the ingredient label is accurate.
These certifications are expensive, so most brands are unwilling to invest in your health and safety.
If you want a supplement brand that puts your health first, we recommend Momentous.
Momentous is trying to raise the standard for all supplements by challenging the entire industry to create products you can trust. There’s a reason professional athletes and the military trust Momentous — because their standard represents quality.
We respect the Momentous mission, and that’s why we recommend their products, such as protein, creatine, and fish oil. If you choose to use supplements, try Momentous and get 20% OFF when you use the code “Pumpclub.”
If you’re unsure what supplements to use, we helped curate two options for the Pump Club — the “Performance Stack” and the “Brain Protection Stack.”
The Guest Corner
Make It Hard, Don’t Die
Editor’s note: Today’s guest column is from Michael Easter, author of The Comfort Crisis, and the modern-day Hunter S. Thompson of wellness. Easter immerses himself in the most remote places, cultures, and activities to help find the stories that matter and deliver practical health tips that work. If you want more from Michael, we highly recommend his fantastic newsletter, TWO PERCENT, or his New Year challenge.
While reporting my book, The Comfort Crisis, I spent a month in the Arctic on a hunting expedition.
When I got dropped off in that uncomfortable world hundreds of miles from civilization, my comfort zone was a tiny spec. And the Arctic was going to throw me well out of it. Physically, psychologically, emotionally, intellectually. Every way possible.
But, spoiler alert, I survived. And it taught me something that has been invaluable to me and life-changing for so many others.
By getting out of my comfort zone, I found that when I got home my comfort zone had massively, massively expanded.
I was fitter and healthier than ever. My perspective on life had changed. I was less stressed, more creative, and productive better at work. I'd acquired all sorts of new information and skills. I thought differently about how we learn and improve and find meaning.
As I searched for answers why the trip was so powerful, I learned that my expedition was something of a “Misogi.”
The idea of Misogi is simple: Once a year, go out and do something incredibly challenging that throws you well out of your comfort zone.
And there are only two rules of Misogi.
Rule one: Make it really hard.
Rule two: Don’t die.
In the past, humans had to take on extreme challenges often. For example, big hunts and migrations. These were without safety nets and part of life. Each time we took on one of these challenges, we would be thrust out to the edges of our comfort zone—and our edges would expand. We’d see we’re capable of so much more and grow.
But today, it’s possible to live without really being challenged. And that limits us.
So a Misogi is meant to mimic those ancient challenges that used to teach us so much about our potential.
I learned about Misogi from Marcus Elliott, a Harvard-educated doctor who has revolutionized sports science with the work he does with his company called P3.
Misogi is an ancient Japanese myth about a character who goes on an epic, challenging journey through a dangerous landscape and is forever changed by the experience. Elliott began taking on epic, annual physical challenges for the sake of growth in the early 90s. He then began calling the practice Misogi, as a reference to the old Japanese myth.
Try one. Get creative and kooky with it. We define “really hard” by saying you should have a 50/50 shot at finishing whatever your Misogi challenge is. Only then will you be forced to dig deep enough to incite change.
If you want ideas, here’s a list of Misogis I built after surveying the readers of my Two Percent Newsletter.
Make it really hard. Don’t die. Explore the edge—and watch that edge expand.
Your Last Chance
The calendar might say it’s the third day of 2025, but it’s your last chance to get The Pump App for 40% OFF.
Arnold believes in rewarding those who take action, and that’s why the sale lasts for a limited time.
When you’re a part of the Pump App, you’ll access:
Workout programs designed by Arnold for all ages, genders, and experience levels
Nutrition support, respectful of all different dietary preferences
Access to coaching from top fitness and nutrition experts
Q&As with Arnold
A habit tracker to help build sustainable routines
Community support and positivity
Discounts, challenges, and special access to live events
All for just $4.95 per month for new members of the app.
Sign up now, start your free 7-day trial, and experience all the ways The Pump will help you get a little better every day.
And that’s it for this week. We hope you all enjoy your first weekend of the new year. And here’s wishing you all a fantastic year ahead!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
