Should You Be Worried About Protein Timing?

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Today’s Health Upgrade

• A new solution for knee pain?

• Speak your way to a healthier brain

• A morning memory trick

• Better questions, better solutions: protein timing

On Our Radar
Can Supplements Relieve Knee Pain?

If you've ever dealt with knee pain, you know how frustrating it can be. The stiffness. The discomfort. The limitations on movement. That’s why many turn to supplements for relief. But with so many options and hype, it’s fair to wonder if they work.

A new systematic review suggests that three supplements provide the relief you desire. 

Researchers reviewed 22 randomized controlled trials, analyzing data from 2,777 participants with knee osteoarthritis. The study evaluated how well different supplements improved pain, stiffness, and physical function.

Many popular supplements, such as glucosamine and chondroitin, did not stand out. However, NEM (natural eggshell membrane), Aflapin (Boswellia), and E-OA-07 (an herbal mix) each helped with a different aspect of knee osteoarthritis relief.

NEM (Natural Eggshell Membrane at 500 mg/day) was the most effective at reducing joint stiffness. Aflapin (100 mg/day), a specialized Boswellia serrata extract, was best for pain reduction. And E-OA-07 (at 1,000 mg/day), a multi-herbal formulation, was most effective for improving overall knee function and total WOMAC scores.

Each targets different mechanisms that lead to the improvements. NEM contains glycosaminoglycans and collagen, which may help restore joint cartilage and reduce inflammation. Aflapin has anti-inflammatory effects that inhibit enzymes responsible for joint pain. And E-OA-07 combines botanical ingredients that likely work synergistically to ease joint discomfort and improve mobility.

These supplements could be worth exploring if you want to manage knee osteoarthritis. As always, consult your doctor or healthcare provider before starting any new supplement, especially if you're taking other medications or have existing health conditions.

Together With Babbel
How To Talk Your Way To A Healthier Brain

Most people try crossword puzzles or Sudoku to keep their minds sharp. But there’s something even more powerful—and more fun—that rewires your brain, builds memory, and even delays cognitive decline.

Learning a new language is one of the most effective ways to strengthen your brain.

In one study, older adults who practiced a second language showed better memory and faster brain processing, even after just a few months. Bilinguals also show a delayed onset of Alzheimer’s symptoms by up to four years.

Language learning is a mental workout. It engages your memory, problem-solving, attention, and even multitasking—all at once. And now, there’s a smarter way to do it.

Babbel’s expert-designed lessons help you start having real conversations in as little as three weeks.

Language experts craft each bite-sized session, so you actually learn how to speak naturally and confidently. You can practice on the beach, on a plane, or wherever summer takes you—just 10 minutes a day is all it takes.

This isn’t another gimmick. Babbel is trusted by millions because it works. And right now, during their Memorial Day Sale, you can get 65% off a Babbel lifetime subscription. That means one payment, and you’ll have access to every language Babbel offers—for life. Protect your brain. Upgrade your next trip. And surprise yourself by starting to speak a new language this summer.

Instant Health Boost
The Memory Trick Hiding in Your Morning Routine

Language might strengthen your brain, but what if you need help remembering more and forgetting less?

Researchers found that just 10 minutes of light exercise, like walking or cycling, can significantly enhance memory and learning. Participants who moved before studying had better activity in the hippocampus, the brain’s memory center, and recalled more information later.

The best part? It doesn’t take intense workouts or long runs. Gentle movement is enough to fire up your brain and sharpen your recall.

Your Instant Health Boost: Before your next meeting, study session, or creative task, take a brisk 10-minute walk. It’s a science-backed way to prime your brain for better memory and faster learning.

Better Questions, Better Solutions 
Do You Need To Worry About Protein Timing?

Old Question: When should I eat protein to build muscle?

Better Question: Am I eating enough protein throughout the day, no matter when I eat it?

For years, you were told to slam protein shakes immediately after workouts or eat every three hours to “feed” your muscles. 

But the science is clear: total protein intake matters more than perfect timing. The window you eat in is far less important than how much you eat over the whole day.

A meta-analysis reviewed dozens of trials examining protein timing versus total daily intake and their effects on muscle growth and strength.

 Protein timing (like eating within 30 minutes post-workout) had no significant impact on muscle or strength gains, as long as total protein intake was sufficient. What really mattered was hitting your daily goal.

You can stop stressing over the clock. Whether you eat at 8 a.m. or 8 p.m., snack post-lift or two hours later, your body can still recover, grow, and perform if you consistently meet your daily needs.

Aim for 0.6 to 1 gram of protein per pound of your goal body weight and distribute it according to your lifestyle. Morning, night, pre-workout, post-workout—it’s all fair game. When it comes to achieving your goals, consistency beats over-optimizing and stressing about every little detail.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell