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
The fat that fights cancer?
The $5,000 home gym
A “flaw” in beetroot juice
Arnold’s Podcast
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Health
How Fatty Acids Fight Cancer
We’ve shared that omega fatty acids can improve cardiovascular health, but that might just be scratching the surface of how they can help protect your health.
New research suggests that omega fatty acids — both omega 3 and 6 — may help reduce the risk of certain cancers, especially breast and lung cancer.
The scientists analyzed data from more than 250,000 people over 13 years. Unlike observational studies that rely on food frequency questionnaires, this research measured blood plasma levels, providing a more accurate picture of how fatty acids are metabolized in the body.
Higher levels of omega-3s had lower rates of colon, stomach, lung, and other digestive tract cancers. While omega-6’s are sometimes viewed as problematic, higher levels are associated with lower rates of 14 different cancers, including brain, melanoma, bladder, and more.
But it wasn’t all good news. Higher levels of omega 3’s were associated with an increased risk of prostate cancer.
Interestingly, when the scientists controlled for risk factors such as BMI, activity, or alcohol use, omegas' benefits remained.
Cancer remains one of the leading causes of death worldwide. Understanding modifiable risk factors—like diet—can empower you to take proactive steps toward staying healthy.
If you want to increase your omega fatty acids, just a few servings of fatty fish per week, or flaxseeds, chia seeds, and walnuts, could provide the right amount to increase the likelihood of preventing disease. Or, if you don’t like those foods, you could always use a third-party certified supplement, like this Pump Club-approved product.
Fitness
The $5,000 Home Gym
Each week, we share a free workout for all of you to try at home or your gym. The more plans we share, the more questions we receive about adding equipment.
You know gyms have all the fancy machines, but you can get great results by doing bodyweight exercises. However, a little bit of equipment can add more variety, which might help you stay committed to your plan.
We spoke with Cooper Mitchell (Coop) — the creator of Garage Gym Reviews — because he has helped millions build home gyms. His reviews are fantastic, and his passion for assisting people to find good options for their homes and budgets is something we respect.
Here are Coop’s suggestions if you had $5,000 to build a home gym.
Bench: Ironmaster Super Bench Pro V2
Despite having every bench at my disposal, this is in my personal home gym. I’ve used everyone on the market, and I keep returning to this one for its incredible versatility. Nothing compares.
All-In-1 Functional Trainer Rack: REP Fitness Ares
This is a modular power rack, functional trainer, dedicated lat pulldown, and low row — all in one machine. If you’re going to build a decked-out gym, you’re going to want all of these, and this does them all incredibly well in the same footprint as a normal squat rack.
Weight Plates: Rogue Deep Dish Plates: Arnold Edition
If there were an official Arnold’s Pump Club Weight Plate, these would be it. I actually have a pair of the originals. These are based on and used in the Arnold Classic, but seeing as there are less than 50 of those in existence, these are the next best thing.
Barbell: Rogue Hybrid Power Bar
If you need a barbell that does a little bit of everything, the Rogue Hybrid Power Bar is one I’d consider. Pick up a pair of the USA Olympic Collars at Rogue’s site.
Adjustable Dumbbells: REP X Pepin Fast Series Adjustable Dumbbells
REP Fitness partnered with the best adjustable dumbbell designer in the world to bring the best adjustable dumbbells to market at a more affordable price. They go up to 125 pounds, and you can pass them to your kids.
On Our Radar
Does Beetroot Juice Only Benefit One Gender?
Beetroot juice has been enjoying its time in the spotlight as research has shown that its nitrate can improve workout performance by increasing nitric oxide levels.
However, a recent study found that beetroot might only improve performance in men — and that benefits may not apply to women.
In the study, men who drank beetroot juice experienced increased endurance, cycling 15 percent longer before exhaustion. On the other hand, women who drank beetroot juice did not see any improvement in their cycling performance.
According to one theory, estrogen may inhibit the metabolism of nitrate to nitric oxide, making beetroot juice generally unhelpful for improving workout performance in women. This is also supported by the fact that both men and women experienced an increase in plasma levels of nitrate and nitrite after supplementation, meaning a lack of bioavailability was not the issue.
This study is a good reminder that specific supplements and health interventions won’t always work for everyone, so health research needs to take individual differences like gender, lifestyle, and health status into account.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell