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
More plants, bigger muscles
Books of the week
The stair study
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.
More Plants, Bigger Muscles
Many used to believe that plant-based protein powder was inferior to animal-based. However, it looks like the old research was wrong.
A new study found that plant protein powder increased muscle protein synthesis after a workout just as much as whey protein.
It was assumed that whey protein was superior to plant-based protein because — per gram of protein — whey protein has more essential amino acids, which help power muscle growth and recovery. However, in the last few years, not only have studies evolved, but so has the development of better plant-protein powders.
By combining multiple sources of plant proteins, you can create a similar amino acid profile to whey. For example, pea and rice protein is a common combination for plant-based power.
In the most recent study, scientists found that 32 grams of plant protein was the sweet spot for a similar outcome as traditional dairy-based proteins.
And it’s not just that your body reacts similarly; the results should also follow. Other research found similar muscle and strength gains for people who follow a plant-based and omnivorous diet.
In other words, you do not need to let your personal dietary preferences stand in with your fitness goals. Because animal proteins contain more amino acids, consuming more plant protein per serving is best to get enough essential amino acids. As a general rule of thumb, consume about 30 grams of plant protein per serving. Here’s our favorite plant-based protein powder.
Books We Love
We’re sent many books to read and review. Some are old, others are new, and then we randomly stumble upon a few gems. Here are books that are worth your time.
Build A Better Mindset: If you want a full breakdown of how to perform your best, check out Game Plan by Mike Mancias. You might not know Mike’s name, but you know his work. He’s been the man behind LeBron James for the last 20 years, and he shares everything he’s learned while training one of the greatest athletes of all time.
Become An Instant Chef: We’ve shared a few recipes from Chef Dan Churchill because he makes us look better in the kitchen. His new book Eat Like A Legend is out today, and it’s filled with family favorites and high-performance recipes that anyone can prepare.
Deal of the Week: For the first time, You Can’t Screw This Up is on sale. For only $11 (65% OFF), you’ll get 20+ years of nutrition lessons from our editor-in-chief, diet plans, and a foreword from Arnold. The book has helped thousands lose stubborn weight and ditch the typical restrictions of most diet plans, including how to order from the most popular restaurants without the guilt. It’s the go-to nutrition guide of The Pump Club.
The Next Time You Skip The Stairs
If we’re going to change the fact that cardiovascular disease is the top cause of death worldwide, then it’s time to start paying attention to the little things.
A new study suggests that taking the stairs is associated with a 39 percent lower likelihood of dying from cardiovascular disease.
Taking the stairs is nothing new, but according to our friend and best-selling author Michael Easter, only two percent of people take the stairs, making this stat much more worth your consideration.
Scientists reviewed nine randomized controlled trials, assessing the data and outcomes of more than 480,000 people. Taking the stairs wasn’t just associated with less heart attack, heart disease, and stroke, but those who got their extra steps saw a 24 percent reduced risk of all-cause mortality.
Sometimes, the answers are right in front of us. We know that short bursts of movement (“exercise snacks”) have more benefits than we thought, and walking is associated with less disease and a longer lifespan. So, if you’re going to prioritize your health, don’t just focus on eating well and doing workouts. Remember that taking the steps might add a little extra time to your commute but more time to your life.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
