The Daily Habit That Unlocks Creativity

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Today’s Health Upgrade

• An underrated pre-workout boost

• How to unlock your next great idea

• Foods are super

• Recipe of the week

On Our Radar 
The Pre-Workout Boost Hiding in Your Pocket

When you think of performance enhancers, powder, pills, and maybe even needles probably come to mind. But a new study suggests a common approach for fresh breath can also help. 

Scientists found that caffeinated chewing gum can give a significant strength and endurance boost.

We laughed at first, but then we realized it was worth a second look.

Participants with resistance training experience took part in a randomized, double-blind trial where they chewed either caffeinated gum or a placebo. After five minutes of chewing and a standardized warm-up, participants tested their one-rep max (1RM) and muscular endurance (reps to failure at 60% 1RM) on the bench press and back squat. 

The results were impressive across the board. 

For maximum strength, caffeinated gum boosted bench press performance by an average of 12 pounds (5 percent increase) and 23 pounds on the back squat (7 percent increase). 

The endurance benefits were even more dramatic—participants performed 19 percent more bench press reps and 33 percent more back squat reps compared to placebo.

And despite the improvements, there were no changes in perceived effort or pain.

The researchers believe the benefits come from the rapid absorption of caffeine through the inner cheek, which kicks in faster than traditional caffeinated drinks. Caffeine blocks adenosine — a compound that signals fatigue — while increasing dopamine and muscle recruitment, helping you lift more without feeling like you're working harder.

Whether you're lifting weights or pushing through any physically demanding task, caffeine (especially in quick-delivery forms like gum) may help you go further with less perceived strain.

This isn't about replacing your morning coffee—it's about timing caffeine precisely when your muscles need it most. Try it on days when you're feeling sluggish or attempting a new personal record. And remember, if you're already sensitive to caffeine or consume it regularly throughout the day, start with a lower dose to see how you respond.

The study found that about 3 mg/kg of body weight — that's roughly 200–300 mg of caffeine for most people — gave the performance boost. 

Mindset
How To Unlock Your Next Great Idea

You know that burst of inspiration you sometimes get during a walk? Or how your best ideas seem to hit when you're away from your desk? New research suggests there might be more to this connection than you think.

People who move more throughout their day experience significantly more creative inspiration and productivity. 

Researchers tracked more than 150 people for five consecutive days using wearable sensors to measure their actual movement patterns. They also asked participants about their creative activities and achievements—everything from cooking original recipes to making music, writing, or crafting.

Those who spent less time sitting and more time in moderate-to-vigorous activity (think brisk walking, cycling, or playing with kids) reported engaging in creative activities more frequently. 

Interestingly, when participants rated their own habitual physical activity, it predicted not just more frequent creative activities, but also greater creative achievements—actual output and success.

Physical activity enhances cognitive functions like memory, attention, and executive functioning, which all support creative thinking. Movement also increases blood flow to the brain and releases neurotransmitters that improve mood and reduce stress—both crucial for creative expression.

Here's how to tap into this creativity boost: Start small with "movement snacks"—take 2-3 minute walks between tasks or meetings. When you're stuck on a problem, try walking while thinking rather than sitting at your desk. The goal isn't intense exercise; even light activity counts.

You can also make movement part of your creative routine. Listen to podcasts while walking, brainstorm during household chores, or take phone calls standing up. The key is reducing prolonged sitting while increasing daily movement.

Even modest increases in daily activity—taking stairs, parking farther away, or having walking meetings—can unlock your creative potential.

Foods Are Super
Sweet Potatoes: The Multicolor Health Defender

You probably think of sweet potatoes as a holiday side dish—or maybe a “better” fry option. But research says sweet potatoes aren’t just sweet—they’re sneaky healthy. Because underneath that orange (or purple or white) skin is one of the most diverse collections of health-boosting nutrients in the produce aisle.

Sweet potatoes may support blood sugar control, reduce inflammation, and even slow the growth of cancer cells.

Researchers studied different types of sweet potatoes and found that the colors offer unique health benefits. Orange sweet potatoes are loaded with beta-carotene (your body turns it into vitamin A). Purple varieties contain anthocyanins—the same potent antioxidants found in blueberries. And even the leaves and stems (often thrown out) are packed with antioxidants and anti-inflammatory compounds.

Researchers have studied many types of sweet potatoes and found that they may help protect your cells from damage, support healthy blood sugar levels, fight certain types of cancer, keep your liver healthy, fight off harmful bacteria, protect your stomach lining, and strengthen your immune system.

In one human clinical trial, researchers gave white sweet potatoes to elderly adults with diabetes and found striking results: after 60 days, participants had significantly better blood sugar control, improved HDL cholesterol, and better overall nutritional status. That means this humble root helped manage diabetes and improved overall health at the same time.

Meanwhile, lab research on purple sweet potatoes found they may help shut down some of the body’s most damaging processes. Extracts from the purple variety suppressed inflammation markers, and even stopped the growth of breast, colon, and gastric cancer cells. These effects were dose-dependent and non-toxic—making sweet potatoes one of the rare foods that’s both gentle and powerful.

If you want to eat more, it’s easy to make them taste delicious (see the recipe below). Or, you can toss them into basic meals for a nutrient boost, whether adding mashed sweet potato to oatmeal or smoothies for a natural sweetener. 

Pump Up Your Diet
Recipe of the Week: Roasted Sweet Potatoes

Ingredients

• 2 medium sweet potatoes

• 1–2 tablespoons olive oil

• ½ teaspoon salt

• ½ teaspoon black pepper

• Optional: ½ teaspoon garlic powder, paprika, or cinnamon (based on your taste preferences)

Instructions

1. Preheat oven to 425°F (220°C).

2. Wash and peel the sweet potatoes (you can leave the skin on)

3. Cut into cubes—about 1-inch pieces for even cooking.

4. Toss the cubes in a bowl with olive oil, salt, pepper, and any optional spices you like.

5. Spread them out on a baking sheet in a single layer (use parchment paper for easy cleanup).

6. Roast for 25–30 minutes, flipping halfway through, until golden and tender on the inside with crispy edges.

7. Serve and enjoy!

Pro Tip: Want extra crisp? Turn on the broiler for the last 2–3 minutes—but watch closely so they don’t burn.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell