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
Don’t be fooled by this metabolism myth
Is it the psychedelics…
Exercise of the week
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.
Fact or Fiction
Does Eating At Night Slow Your Metabolism?
Some myths find a way to stick around despite overwhelming evidence. If you ever feel anxious about the calories you consume at night, we hope you take this to heart:
Research suggests that eating at night does not slow your metabolism. However, they could lead to a domino effect that unintentionally increases your caloric intake.
In the most recent research, participants followed a four-week diet and either ate most of their calories earlier in the day (80 percent at breakfast and lunch) or later in the day (80 percent at lunch and dinner). The researchers provided all meals so no one could stray from the plan.
Because both groups ate the same number of calories (just distributed differently throughout the day), everyone lost the same amount of weight. But that only tells half the story.
This could work in a controlled setting where you don’t choose what you eat, and someone provides your food. But in real life, you need to manage hunger and cravings. So, if you experience a lot of late-night hunger, shifting when you eat most of your calories could make a big difference.
The scientists discovered that eating most of your calories later in the day increases hunger, thirst, and appetite.
This might be why — when food is not controlled — people who eat more at night often consume more calories because it affects hunger, which can lead to weight gain.
Late-night eaters also tend to choose more calorie-dense or less nutritious foods, especially if they eat out of habit, boredom, or emotional triggers rather than hunger. This can contribute to a calorie surplus and potential weight gain.
And eating close to bedtime can cause digestive issues and harm sleep, which is why nighttime eating is associated with an increased risk of metabolic syndrome.
If you eat at night and feel in control your appetite, those late-night calories won’t do any harm. But if you struggle with hunger, mindless eating, or quality sleep, it might be best to eat fewer calories later in the day or have your final meal about three to four hours before sleep.
Health
Is It The Psychedelics, Or Are You Just Happy To See Me?
You might think of psychedelics as a way to escape reality, but a new study paints their potential mental health benefits as something very different.
Research suggests that psychedelics help improve happiness and well-being in older adults.
The mood improvements in older adults (those above 60) were similar to those in younger adults but for entirely different reasons.
The scientists discovered the physical effects of psychedelics (such as hallucinations) were significantly reduced compared to what younger people experience.
While younger adults find that altered states of consciousness help them feel better and have clarity, older adults experience mental health benefits primarily as the result of deep social interactions and a sense of togetherness and belonging.
As part of the psychedelic ritual, people gather in ceremonies or small groups, and it’s these experiences were strongly linked with the positive outcomes.
Psychedelics, like psilocybin, LSD, and DMT, have shown promise in treating various disorders, managing PTSD, and helping with anxiety and depression. At the same time, research is still very young, and there is much to be learned about the best ways to use these methods and safety measures that must be considered.
The real takeaway might be the importance of social relationships as you age. Loneliness and a lack of connection are well-known problems, and finding ways to have deeper relationships with people can be the key to greater satisfaction and improvements in mental health.
Fitness
Exercise of the Week: Biceps Curls
It’s time to stop cheating on your arms. The biceps curl is seemingly as old as time, yet people still perform it incorrectly. Watch Arnold walk Adam through the right way to build bigger arms and get the most out of every rep.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
