The Cholesterol-Brain Connection

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Today’s Health Upgrade

• A surprising reaction to sleep loss

• Why your brain cares about cholesterol

• Do you train your mental health?

Health 
The Fascinating Relationship Between Sleep Loss And Creatine 

You know sleep deprivation can hurt your health, but it might also change something you probably never considered: your creatine levels.

New research suggests that sleep reduction significantly increases the amount of creatine circulating in your blood, potentially as a way for your body to fight off fatigue.

While creatine is famous for boosting exercise performance, your body also produces it naturally to fuel day-to-day activities, especially for your brain and muscles. 

The researchers took a small group of healthy adults and compared a night of regular sleep to staying awake.

After just one night without sleep, creatine levels significantly increased, suggesting that your body may boost creatine production or release as a biological defense against the stress of being awake for too long.

Because creatine is a fast-acting energy reserve, this makes sense. When you’re sleep-deprived and struggling to think clearly, your body may be trying to supply more immediate energy to compensate for the mental and physical fatigue.

This is why prior research has found that supplementing with creatine can help you maintain cognitive performance when you are overtired or stressed.

The scientists emphasized that this was an early finding and that larger studies were needed. Still, it adds a fascinating twist: your body may use creatine as an emergency fuel source when you don’t sleep enough.

Longevity 
Why Your Brain Cares About Your Cholesterol

We’ve spent decades trying to keep cholesterol low to protect our hearts. But what if there was another benefit that could also help keep your brain safe? 

Researchers found that people with the lowest LDL levels are less likely to develop dementia.

That’s the conclusion from a new study analyzing data from over 100,000 adults. The scientists compared people with similar health backgrounds and divided them into two groups: those with LDL-C levels below 70 mg/dL (1.8 mmol/L) and above 130 mg/dL (3.4 mmol/L).

Those with LDL levels below 70 mg/dL were associated with a 26 percent lower risk of all-cause dementia.

Even among people already in the low LDL group, statin use added another layer of benefit, decreasing dementia risk by 12 percent.

The researchers believe that managing blood lipids helps preserve vascular health in the brain, possibly preventing damage to the small blood vessels that contribute to both cognitive decline and Alzheimer’s pathology.

While statins can be helpful for some people, you can also support healthy cholesterol levels without medication by doing the following:

• Eat more fiber, especially from oats, legumes, fruit, and vegetables. Soluble fiber helps remove LDL from the bloodstream.
  

• Exercise regularly. Cardio and resistance training both improve lipid profiles.
  

• Include healthy fats like nuts, olive oil, avocados, and fatty fish, and manage or limit saturated fat.
  

• Limit trans fats and ultra-processed foods. These are linked to higher LDL and systemic inflammation.
  

• Maintain a healthy weight and reduce belly fat, which is strongly associated with poor lipid control.

Adam’s Corner
Do You Train Your Mental Health?

Nearly 20 years ago, I walked alone through the streets of Gainesville, Florida, soaked to the bone.

This was one of those classic Florida storms where it doesn’t just rain—it gives you a bath. But I didn’t run for cover. I just kept walking, step after step, completely drenched.

And then something strange happened. I started laughing.

Not because I was happy. I was miserable. 

A horrible two-year engagement had just ended, I was broke, had debt from a bad ski accident, and felt lost, frustrated, and without direction. So I did what many do when you’ve fallen on hard times — I lost direction and purpose. I was in grad school, and I stopped going to class. I stopped working out. I felt like I had stopped being me. It was one of the lowest points of my life, and the only thing that felt louder than the thunder was the voice in my head telling me I had failed.

Looking back, the moment in the rain was one of the best things to ever happen to me.

Because as I stood in the rain, completely soaked, numb, and laughing, I finally made a decision I’d avoided for months: I was going to get help.

I had convinced myself that strong people figure out their problems on their own. And that if I just worked harder or stayed tougher, I’d find my way back. But I didn’t.

What I didn’t know then — but fully understand now — is that real strength doesn’t come from enduring pain alone. It comes from knowing when you need support and being brave enough to ask for it.

That was the beginning of my mental health journey. I started therapy, not as a last resort, but as a lifeline. And what began as a response to crisis eventually became a foundation I’ve leaned on ever since.

For 20 years now, proactively prioritizing my mental health — instead of waiting for a breaking point — has been part of my routine. Just like I go to the gym to stay physically strong, I go to therapy, journal, and connect with friends to stay mentally and emotionally resilient. It’s not just something I turn to when I’m struggling. It’s something I use to prepare for the moments that inevitably will come—because life doesn’t pull punches.

Mental health isn’t just for the broken. It’s for all of us. And with it being mental health awareness month, it was a message I wanted to share.

Prioritizing mental health is for the ambitious, the overwhelmed, the uncertain, the tired, the hopeful, the thriving, and the hurting. It's a tool for better understanding yourself, building resilience, and developing the kind of self-awareness that allows you to move through life without losing yourself.

I can’t tell you what therapy will be best for you. There are many types. But I know that creating a safe space where you can explore what you think but rarely say is one of the most powerful exercises that can build fortitude and strength. 

The biggest lie we’re told is that vulnerability is weakness. But every time I’ve been open—whether in that storm, in a therapy session, or with someone I trust—I’ve discovered the truth: what connects us most are the struggles we all try to hide. And when you stop hiding, you start healing.

If you’re going through something right now, or even if you’re not, I want you to know: getting help doesn’t mean you’re broken. It means you’re strong enough to grow. It might not feel like it in the moment, but your willingness to take on the heavy weight you feel inside will make you stronger than ever. 

And if you’ve been putting it off, fearing what you might find, remember—sometimes the scariest step is the one that brings the most peace and can lead to the most significant breakthroughs.

The moment you stop hiding from your pain is the moment you start building a life that feels more honest—and more like yours. Because mental health isn’t about fixing what’s broken—it’s about finally giving yourself the tools to live with more clarity, strength, and self-respect. -AB

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell