Move Over Melatonin

Can a piece of fruit really help you sleep better? New research suggests a nighttime snack can improve sleep quality and duration....

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Today’s Health Upgrade

  • Be Useful is here

  • Diary of deception

  • Angry mind, sick body

  • Move over melatonin

Arnold’s Podcast

Motivation every day. Want Arnold to help you start your day? Each morning, we post a new podcast with tips you’ll find in the daily email and bonus stories, wisdom, and motivation from Arnold. Listen to Arnold's Pump Club podcast. It's like the daily newsletter but with additional narration and thoughts from Arnold. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.

Be Useful Is Here

TODAY’S THE DAY! Be Useful is on shelves in book stores everywhere. Take a photo with your copy if you pre-ordered (and go get it if you didn’t) and share it with me on Twitter, Instagram, or Threads, and I’ll share as many as possible. I want to blanket people in Be Useful today!

I’m in New York, and here are some of the interviews I’ve done recently.

Diary of Deception

Is protein making you fat? Last week, many people sent us this clip from the podcast Diary of a CEO featuring Professor Tim Spector. We like Steven and his show, but with power comes great responsibility, and when a guest suggests that protein — and specifically protein powders — will be converted to sugar and fat, it deserves attention and explanation.

Research suggests that protein powders are not inherently fattening, and protein (in general) is harder to convert to fat, and moderate and high-protein diets are more likely to support healthier body weights.

But, Professor Spector’s confidence made us wonder — have we been wrong? So we went digging to make sure we haven’t been misleading you.

And we found that, despite his claims, many (many) studies paint a very different picture about protein powders, eating higher amounts of protein, and excess protein turning into sugar and fat.

One review of 32 studies found that low-carb and high-protein diets were effective for long-term fat loss and healthy body maintenance. Another review of 24 studies found that higher-protein diets were better than “standard protein” diets for body weight, fat mass, and lower triglycerides.

Then, there was the review of 9 studies that found higher protein diets to benefit weight loss, HbA1C levels, and blood pressure in patients with type 2 diabetes. Like Captain America, we could do this all day, such as highlighting other randomized controlled trials — like this one and this one — showing the benefits of protein.

As we’ve shared, research suggests eating more protein can help you lose more body fat — even when consuming more calories. In the study, participants were put into one of two conditions: either they consumed less protein and approximately 300 fewer calories or ate 250 more calories, with all those calories coming from extra protein. Both groups followed a resistance training program and lost weight, but the high protein group lost twice as much body fat.

Or, how people who shifted from eating 15 percent of their calories from protein to 30 percent of their calories from protein lost 11 pounds because the protein helped them consume an average of 450 fewer calories per day.

At the end of the day, your diet is your diet. You don’t need to eat more protein to be healthier. And you don’t need to have protein shakes. But, it is not a good idea to avoid protein or reduce it out of fear it’s bad for you when that’s not what the majority of research has found. And those who manipulate reality by twisting research — or completely lying about what decades of research shows — are what we stand against. We want you to be informed so you can make healthier decisions and feel confident, not base your behaviors on fear.

Angry Mind, Sick Body

There’s no shortage of “immune boosting” supplements, but your best bet might be a chill pill. That’s because research suggests anger could reduce the effectiveness of your immune system and leave you vulnerable to illness.

The study revealed that individuals with higher levels of positive emotions, such as happiness and gratitude, showed heightened immune system activity. On the other hand, negative emotions like anger and fear were associated with suppressed immune function.

The researchers explained that the brain communicates with the immune system through neural and hormonal pathways, significantly impacting our overall health. This means that our emotions can influence how well our immune system fights off diseases and infections.

The goal isn’t to not feel anger — that’s a part of being human. It’s to recognize when you’re angry and (more importantly) when you stay angry. Research suggests that merely recalling your anger can reduce the antibody immunoglobulin A — your first line of defense against illness — for up to six hours.

If the anger persists for more than a day, there are a few things you can do to help reset your mind naturally. Engaging in activities that bring joy, such as exercising, spending time with loved ones, and practicing gratitude, can rewire your brain to downshift the changes that occur when in anger, increase positivity, and strengthen your immune system.

Move Over Melatonin

Could a small piece of fruit offer a big upgrade to a night of rest? Scientists recently found that kiwifruit significantly improved sleep in athletes.

The study was simple, which is part of what makes the findings so interesting. One group ate two pieces of kiwi an hour before bedtime for four weeks, whereas the other did not.

On average, the athletes who consumed kiwi fell asleep 35 percent faster and slept 8 percent longer than the control group. They also saw a 42 percent improvement in sleep efficiency, meaning they spent more time in deep, restorative sleep.

It’s just one study, but it’s not the first to suggest kiwi helps with a good night of rest. Not to mention, eating fruit is a good thing, so, the downsides are limited. Scientists hypothesize that kiwi might be effective because it helps increase serotonin, a hormone that helps regulate sleep. It is also packed with antioxidants, vitamins, and minerals like vitamin C, vitamin E, and potassium, which can help reduce inflammation and support muscle recovery.

Of course, it's important to remember that kiwi isn't a magic sleep solution. It works best as part of a comprehensive sleep hygiene approach, including creating a relaxing bedtime routine, avoiding caffeine and electronics before bed, and maintaining a consistent sleep schedule.

Publisher: Arnold Schwarzenegger

Editors-in-chief: Adam Bornstein and Daniel Ketchell