The Conversations That Increase Life Satisfaction

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Today’s Health Upgrade

• A new guide

• Is your gut the key to healthier skin?

• When you do (and don’t) need electrolytes

• The “I have no time” workout strategy

• The problem with small talk

On Our Radar 
Can Probiotics Help You Get Clearer, Healthier Skin?

If you’ve ever battled itchy, inflamed skin that doesn’t seem to heal, your gut might hold part of the answer.

New research suggests that probiotics may help adults see meaningful improvements in their skin quality.

In a new meta-analysis, researchers combined results from 8 randomized controlled trials focusing on adults with eczema and irritated skin. They found that probiotic supplementation led to a moderate but significant reduction in disease severity, on average, improving symptoms by about 50% compared with placebo. Participants also reported feeling better overall, with less irritation and discomfort.

The benefits were observed across different strains, including Lactobacillus and Bifidobacterium, taken for 8 to 12 weeks at doses of 5 to 10 billion CFU per day. However, not all probiotics worked equally well, and the specific “best” strain or formula remains unclear. Most studies were small and short-term, so while the results are promising, more research is needed to determine whether these improvements last.

Scientists believe probiotics may calm inflammation by restoring a healthier balance of gut bacteria, which can strengthen the immune system and reduce overactive skin responses that drive itching and redness. In short, when your gut is healthier, your skin may follow.

If you’re dealing with chronic eczema or dry, inflamed skin, talk to your doctor about adding a daily probiotic supplement, ideally one that contains Lactobacillus or Bifidobacterium strains. Use it as a complement, not a replacement, for your prescribed care, and give it at least 8 to 12 weeks to notice a difference.

Together With LMNT 
Do You Really Need Electrolytes? Here’s When They Actually Make a Difference

A new study is floating around social media suggesting you don’t need electrolytes. While many people may not see benefits, the research suggests it’s a bit more nuanced.

Most workouts don’t require electrolytes, but if you have longer workouts, sweat heavily, or exercise in the heat, electrolytes can make the difference between performing well and hitting a wall and struggling with recovery.

A team of sports nutrition scientists reviewed decades of research on sodium intake before, during, and after exercise. They found that sodium needs vary wildly depending on sweat rate, climate, and workout duration. Some athletes can lose 3 to 5 grams of sodium per hour during training in hot conditions. For reference, that’s more salt than in eight bags of chips.

However, because the average person consumes around 2,300 to 3,000 mg of sodium per day (unfortunately, much of this might come from ultra-processed foods), many people get the sodium they need if their workouts last less than 60 minutes or they don’t sweat much.

But endurance athletes, strength athletes doing max lifts, HIIT fanatics, or anyone training multiple hours in heat may benefit from an additional 300 to 600 mg of sodium per hour of exercise. Sodium helps maintain blood volume, prevents cramping, and supports fluid retention so you stay hydrated and recover faster.

And the timing matters, too. Loading up on salt before a normal gym session won’t help performance and might cause stomach distress. Instead, focus on replacing what you lose: drink water throughout your workout, or use an electrolyte mix if your sessions are long or sweaty.

And there’s one more variable to consider: even if you typically don’t drink enough water, electrolyte drinks can be the “medicine hiding in the ice cream” that helps you stay hydrated. In other words, if flavored hydration drinks help you drink more water overall (and they’re low in sugar), that can still be a win. Better hydration, after all, beats no hydration.

If you sweat a lot or your exercise goes longer than an hour, LMNT can give your workout and hydration the boost you need. 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 an APC reader, you can grab a free 8-packet sample pack (including all flavors) with any purchase through this link. If you’re not satisfied, their no-questions-asked refund policy has you covered.

Hydration isn’t about blindly filling your body with sports drinks. It’s about giving your body what it needs, when it needs it.

Instant Health Boost
The Workout Strategy For People Who Never Have Time

Most people think staying fit means carving out an hour for the gym. But what if the best approach for better health was to move in short bursts throughout the day?

New research found that “exercise snacks” can meaningfully improve fitness, reduce body fat, and support blood sugar control in as little as two weeks.

Scientists analyzed 19 studies to determine how brief bouts of vigorous activity, such as stair climbs, squats, or cycling sprints, affected health. Despite totaling less than 15 minutes of exercise per day, participants improved their cardiorespiratory fitness by 3 to 5 percent, lowered body fat by nearly 1 percent, and reduced fasting glucose. These gains typically take hours of structured training but were achieved through short, repeatable effort.

These exercise snacks ranged from as short as one minute to as “long” as ten minutes and were scattered throughout the day.

The researchers believe these benefits come from repeatedly activating your cardiovascular and muscular systems. Each “snack” boosts circulation, uses glucose for fuel, and helps regulate insulin sensitivity. Over time, these microbursts of effort add up to measurable health improvements, especially for those who are sedentary or short on time.

If you’ve ever skipped exercise because your day feels too packed, here are some ways to add exercise snacks to your schedule:

• After brushing your teeth: walk or jog up your stairs for 2 minutes.

• When you make coffee: do 15 bodyweight squats or push-ups.

• Before lunch: do 1–2 minutes of jumping jacks or high knees.

• During afternoon fatigue: go for a 5-minute walk outdoors.

• While watching TV: do a wall sit or plank during commercials.

If you can’t find 30 minutes to move, start with two minutes. Then do it again in a few hours. Your body doesn’t care whether you moved all at once or spread it throughout the day; it knows you moved, you challenged yourself, and you got stronger, one snack at a time.

Mental Health 
The Type Of Conversation That Increases Happiness

You don’t need more friends to feel more fulfilled. Instead, you might need to engage in better conversations.

Scientists found that people who have deeper, more meaningful conversations tend to be significantly happier than those who mostly stick to small talk.

Researchers combined data from five studies involving nearly 500 adults who wore small recorders capturing 30-second snippets of their daily lives. They then compared the amount and type of conversations to each person’s reported life satisfaction.

People who talked more throughout the day were generally happier. Still, those with a higher ratio of substantive conversations about real thoughts, feelings, and ideas showed the strongest link to life satisfaction. 

Researchers believe these findings reflect how humans thrive on emotional connection and shared meaning.

Small talk helps maintain social bonds, but deeper conversations appear to meet our need for authenticity and belonging, the psychological nutrients of happiness.

Here’s the best part: this doesn’t require a life overhaul or new friend group. You can start today by nudging any chat one layer deeper. Instead of “How was your day?” ask, “What was the best part of your day?” Instead of quick updates, share something real about your own goals or struggles.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell