Scientists Identified How To Stop Anxiety Fast (It Doesn't Start With Your Mind)

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Today’s Health Upgrade

• Number you won’t forget

• The food that feeds your gut

• Weekly wisdom

• How to stop anxiety fast

Nutrition
Number You Won’t Forget: 813 Calories

If you’ve ever wondered why it can feel like you can eat and eat and eat and still not feel full, the type of food you’re eating could be the reason it’s so hard to feel satisfied.

Recent research found that primarily eating ultra-processed foods resulted in people eating about 813 additional calories per day.

Scientists had participants eat only ultra-processed foods for two weeks and only minimally processed foods for two weeks, with no calorie limits. On the ultra-processed diet, they ate an average of 813 extra calories per day. The biggest differences were observed at lunch and dinner, while breakfast and snacks remained relatively unchanged. The surplus came from more carbohydrates and fat, but not protein.

When you dig deeper, several clues emerge as to why ultra-processed foods likely led to more overeating. On the ultra-processed plan, participants ate more salt and less fiber, which likely made the foods easier to overeat. Despite this, their reported hunger and fullness were unchanged, meaning they didn’t feel like they had eaten more, even after 800 extra calories.

Eating speed also mattered. Participants consumed food more quickly on the ultra-processed diet and chewed significantly less compared to unprocessed meals. The softer, lower-fiber foods encouraged less chewing and quicker eating, delaying the body’s natural fullness signals.

The researchers stress that this applies to dietary patterns—not a single packaged snack here or there. So it’s not about stressing the occasional snack. When ultra-processed foods dominate the diet, the combination of faster eating, lower fiber, and higher sodium leads to effortless overeating and weight gain.

Health 
The Gut Health Food To Add To Your Fridge

If you've ever stood in the grocery store wondering whether specific health claims are actually backed by science, you're not alone. With so many products promising gut health benefits, it's hard to know which ones actually work. 

Researchers found that individuals who regularly consume yogurt exhibit significantly higher levels of beneficial gut bacteria and compounds that support digestive and immune health.

Scientists analyzed the gut microbiome and metabolic profiles of more than 1,100 healthy adults to understand how yogurt consumption affects our internal ecosystem. They found that people who regularly ate yogurt had notably higher levels of Bifidobacterium and Lactobacillus—two bacterial strains known for supporting digestive health. 

They also showed increased production of short-chain fatty acids—tiny compounds that help strengthen the gut lining, reduce inflammation, and support immune defenses.

The researchers controlled for factors such as age, BMI, and overall diet quality, suggesting that yogurt itself may play a unique role in promoting the growth of beneficial bacteria. The study design was observational, meaning it couldn’t prove yogurt causes these changes. It’s possible that people with healthier guts naturally gravitate toward yogurt. Still, the large sample size and careful analysis make the findings compelling. The researchers believe the probiotics in yogurt, along with its unique nutrients, likely encourage the growth of beneficial bacteria and create a more balanced environment in the gut.

You don’t need a complicated regimen to start improving your microbiome. Adding just one serving of plain, unsweetened yogurt (Greek yogurt also counts) to your daily routine can provide your gut with the fuel it needs to thrive. Pair it with fiber-rich foods like berries, oats, or nuts to further boost the benefits.

Mindset 
Weekly Wisdom

We all know the voice: “If I can’t do it perfectly, why bother starting?” That’s perfectionism talking—and it kills progress before it even begins.

Wooden’s reminder is timeless: stop obsessing over what’s out of reach and start taking action on what is within your control. 

You don’t need a perfect schedule, a perfect diet, or a perfect plan. You just need to take the next step you can take. Progress compounds, but only if you give yourself permission to begin—even imperfectly.

Turn wisdom into action:
Think of one area where you’ve been waiting until the conditions are “just right.” Working out, eating healthier, writing that project? Instead of focusing on the ideal, pick one small, doable action you can take today. Walk for 10 minutes. Add one serving of protein. Write a single paragraph. Momentum doesn’t start with perfect—it starts with possible action. Take the first step, and the others will follow. 

Better Questions, Better Solutions
How To Stop Anxiety Fast (And The Common Method That Doesn’t Usually Work)

Old Question: How do I stop anxious thoughts?
Better Question: How can I change what my body is doing right now?

When anxiety hits, your first instinct is probably to wrestle with your racing thoughts. But what if the most effective approach starts with your body instead?

Most people try to think their way out of stress, but research suggests your nervous system responds to physical changes faster than mental ones—meaning a simple shift in breathing or posture might calm racing thoughts more effectively than positive self-talk.

Researchers conducted a randomized controlled trial with stressed students, implementing a 3-hour stress management intervention that focused on physiological techniques rather than cognitive strategies. The results showed significant stress reduction that lasted well beyond the intervention period.

Your autonomic nervous system operates like an early warning system, detecting and responding to threats milliseconds before conscious thought kicks in. When you're stressed, your body is already in reaction mode—your heart rate is elevated, your breathing is shallow, and your muscles are tense.

Trying to calm your mind while your body remains on high alert is like trying to convince yourself you're safe while a fire alarm is blaring. The physical signals keep overriding your mental efforts.

Additional research reveals why this body-first approach works: anxiety sensitivity—essentially the fear of feeling anxious—creates a vicious cycle. When you monitor internal sensations like increased heart rate or sweating, you inadvertently amplify your stress response. Your brain interprets this hypervigilance as confirmation that something is truly wrong, escalating the very symptoms you're trying to control.

The next time stress hits, bypass your thoughts entirely and change one physical thing immediately:

Breathing reset: Make your exhale longer than your inhale for 1 to 2 minutes. Try breathing in for 4 counts, out for 6.

Tension release: Drop your shoulders and unclench your jaw. Most people hold stress in these areas without realizing it.

Temperature shift: Run cold water over your wrists or splash it on your face. This activates your vagus nerve, which helps calm your nervous system.

Movement interrupt: Do 10 jumping jacks or shake out your hands and feet. Physical movement helps calm stress hormones.

These techniques work because they provide your nervous system with new information before your thoughts have a chance to spiral out of control. Often, once your body calms down, your mind naturally follows.

And that’s it for this week. Thank you for being a part of the positive corner of the internet. Have you helped someone become better this week? Forward this email to a friend and help lift them up!

We hope you all have a fantastic weekend!
-Arnold, Adam, and Daniel

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell