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
Number you won’t forget
Weekly wisdom
The hydration question
The 10-10-25 rule
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.
Health
Number You Won’t Forget: 10 Minutes
Want to boost your memory without doing extra work? The secret might be simpler than you think. But you have to be willing to do nothing at all.
Research suggests that taking short breaks after learning helps your brain consolidate memories, making it easier to retain information long-term.
Researchers explored whether waking rest—periods of quiet relaxation without distractions—could enhance memory retention. Participants were given a task to learn, followed by a rest period or an engaging activity. The rest could be as simple as closing your eyes for a few minutes without falling asleep.
Those who rested for 10 to 15 minutes without distractions showed significantly better recall of the learned material than those immediately engaged in another task.
The findings support that your brain continues processing information even when you're not actively thinking about it. During these quiet moments, memory traces are strengthened, making recall easier later on.
If you want to supercharge your brain, the key is blocking out all the noise and technology. That means no scrolling, no music, no interacting with friends—just quiet downtime.
Mindset
Weekly Wisdom
Together With LMNT
Are Electrolytes More Hydrating Than Water?
Let’s get something straight: water is hydrating. If you drink enough, you will give your body what it needs.
But, are specialty hydration drinks more hydrating?
A review of beverages found that electrolyte drinks outperform water in keeping you hydrated longer.
Researchers compared water, electrolyte beverages, carbohydrate-based drinks, and protein-containing fluids to see which were best at maintaining hydration.
Beverages containing electrolytes (like sodium and potassium) significantly improved fluid retention and hydration compared to plain water. That’s because electrolytes help regulate fluid balance, reducing urine output and keeping more of what you drink in your system.
In the right scenario, carbohydrates can help with hydration, as they slow gastric emptying and promote water absorption in the intestines. However, electrolyte-rich drinks were especially effective, making them ideal for maintaining hydration, such as prolonged exercise, hot weather, or recovering from dehydration.
But if you take an electrolyte drink, make sure you make the most of it. That means prioritizing three electrolytes your body loses through sweat—sodium, potassium, and magnesium.
When you exercise and sweat, your body uses sodium quickly. If you don’t replenish sodium, your blood pressure can drop, your muscles can cramp, and you can feel more fatigued.
This is where potassium comes in. Potassium helps lower blood pressure by counteracting the effects of sodium, causing the body to excrete more sodium through urine, and by relaxing the walls of blood vessels, which reduces tension and pressure within the circulatory system; essentially, a higher potassium intake helps to balance out the negative effects of too much sodium, which is why potassium plays an important role in healthy blood pressure.
Magnesium is a mineral essential for healthy muscles, nerves, bones, and blood sugar levels. Together, the three electrolytes combat oxidative stress and inflammation, which are linked to muscle weakness, poor mobility, and frailty.
If you don’t drink much water, perform longer workouts, or struggle to get enough electrolytes from your diet, LMNT can provide you with a convenient boost. LMNT replenishes the electrolytes you lose when you sweat without any added sugar, artificial ingredients, or unnecessary colors. It’s simple, effective, and built for performance.
As part of the Pump Club community, you can try a free 8-packet sample pack (all flavors!) with any purchase through this link. If unsatisfied, their no-questions-asked refund policy means you can enjoy the product risk-free.
If you’re hydrating well, we recommend using electrolytes before, during, or after your hard workouts that last longer than an hour.
Nutrition
The 10-10-25 Rule
Most diets make healthy eating overly complicated. And we get it — food is tempting and delicious. But sometimes, the best place to start isn’t with complete withdrawal. Instead, it’s understanding you have the freedom to eat almost anything — as long as you don’t go overboard.
A 10-year study on more than 17,000 people identified several healthy habits that result in less body fat, more muscle, and better overall health. You might be surprised that none of the habits require complete restriction.
The study highlights three dietary habits that can positively impact long-term health and body composition, and help you feel more in control of your diet.
10 percent: Keeping saturated fat intake below 10% of total daily calories. This is associated with lower body fat percentage and improved cardiometabolic health.
10 percent: Limiting added sugar intake to under 10% of daily calories. Participants with lower sugar consumption had better insulin sensitivity and reduced visceral fat (the dangerous fat surrounding organs).
25 grams: Eating at least 25 grams of fiber daily. Higher fiber intake was linked to lower body fat and a healthier weight, even in those with a genetic predisposition to obesity.
And the last tip might be the best place to start. The researchers found that individuals consuming at least 25 grams of fiber daily had a 20 percent lower risk of obesity, even among those genetically predisposed to weight gain.
If longevity and better body composition are your goals, the best roadmap is the one that doesn’t over-complicate eating or force you to stick to specific foods. Instead, find foods that allow you to:
Choose lean protein sources, nuts, and healthy fats.
Opt for whole foods over ultra-processed foods to lower added sugar intake.
Eat more fiber-rich foods like vegetables, fruits, whole grains, and legumes.
And that’s it for this week. Thank you all for being a part of the positive corner of the internet, and we hope you have a fantastic weekend!
-Arnold, Adam, and Daniel
—
Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
