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Today’s Health Upgrade
The recovery juice (that works almost instantly)
If you struggle drinking water, try this
Can you eat your way to lower blood pressure?
An unexpected power of prayer
Arnold’s Podcast
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Instant Health Boost
The Recovery Juice (That Works Almost Instantly)
Most supplements promise the world but deliver little. But every now and then, something comes along that actually earns a spot in your routine—and beetroot juice might be one of those rare exceptions.
Drinking beetroot juice helped lifters push harder, recover faster, and feel less sore in just a few days.
In a new study, resistance-trained men went through four intense training sessions that included bench presses and back squats. For two of the workouts, they drank regular juice. For the other two, they drank beetroot juice containing 450 mg of dietary nitrate per day.
The results? The beet group lifted more weight for more reps, moved faster, had lower heart rates during training, and felt less sore afterward. They also showed better muscle oxygen use and signs of improved recovery, like higher heart rate variability (HRV).
The researchers believe beetroot works by improving blood flow, helping your muscles contract more efficiently, and making your body better at using oxygen. Translation: your muscles get more fuel and recover faster between sets—and between workouts.
One interesting finding? The effects got even better on the second day of using beetroot juice, suggesting it might work best when taken consistently.
If you’re looking for a safe and natural way to boost your workouts and recovery, try adding beetroot juice to your training days. Start with 400 to 500 mg of nitrate (usually found in 1 to 2 servings of concentrated beetroot juice) about 2 hours before you exercise.
And remember: this isn’t magic. It’s a tool. Combine it with good sleep, smart training, and quality nutrition—and you’ll give your body every reason to perform at its best.
Together With YETI
Want to Drink More Water? Science Says Start Here
We all know we should be drinking more water. But most people still fall short — not because they don’t care, but because they don’t have the right system in place.
If you want to drink more, a reusable water bottle might be all you need.
Many people don’t drink enough water, even when they’re told to. So scientists worked with people who struggle the most with hydration — adults with a history of kidney stones and low urine volume. Everyone was given the same dietary advice to drink more fluids, but half the group also received a reusable smart water bottle that tracked intake, sent reminders, and synced with their phone.
After 12 weeks, those using a reusable bottle saw a 74 percent improvement. Even better: the percentage of people who said they “forgot to drink” dropped by 23 percent.
But you might not even need a smart bottle. An observational study found that 53 percent of participants were more consistent with hydration when using a high-quality, reusable bottle.
Why? Because hydration doesn’t happen by accident. Like any healthy habit, it starts with making it easier to take the first step.
Researchers believe that improving hydration requires reducing “friction”— the time, effort, and planning it takes to access water. The bottles made water feel available anytime. And once the barrier was gone, behavior changed.
A great water bottle isn’t just a container — it’s a cue for better behavior.
If you need help drinking more, we recommend the YETI 26 oz Water Bottle. It’s built from ultra-durable stainless steel, so you never have to worry about wear and tear. The double-wall vacuum insulation keeps your water icy cold for hours — no matter how hot your commute, gym, or summer hike gets. And the leak-resistant straw lid makes it easy to sip without slowing down.
Whether you’re heading to the gym, your desk, or your next adventure, make sure to have a reusable water bottle as a subtle reminder to stay hydrated. Without changing anything else, the presence of the bottle can make hydration more automatic.
The best habits are the ones so easy that it’s hard to fail. If you carry around a reusable bottle like our favorite from Yeti, you can see an instant improvement in hydration.
Health
Can You Eat Your Way To Lower Blood Pressure?
If you’re trying to protect your heart, the solution might be as simple as adding a spoonful of healthy fat and fiber to your diet.
Scientists found that flaxseed lowered blood pressure by up to 5 points in people at risk for heart disease—enough to reduce the risk of stroke by as much as 14 percent.
In this new meta-analysis, researchers reviewed 18 randomized controlled trials to determine how flaxseed affects blood pressure in people with cardiovascular risk factors, such as high cholesterol, diabetes, or obesity.
They found that daily flaxseed supplementation decreased systolic blood pressure by 4.75 mmHg and diastolic blood pressure by 3 mmHg.
To put that in perspective, even a 2 mmHg drop in blood pressure is associated with a 10 percent lower risk of stroke death. These results are clinically meaningful, especially for individuals managing chronic health risks.
Researchers believe flaxseed’s positive effects come from a potent mix of alpha-linolenic acid (an omega-3), plant-based lignans (which act as antioxidants), and fiber. Together, these nutrients appear to reduce inflammation, improve blood vessel function, and support better cholesterol and lipid profiles, all of which contribute to lower blood pressure.
While results varied between studies, and the level of benefit may depend on dosage and diet, the trend was clear: flaxseed can be a valuable tool in a heart health strategy.
If you want to give flaxseed a try, start with 1 to 2 tablespoons of ground flaxseed per day, added to yogurt, smoothies, or oatmeal.
Longevity
An Unexpected Power of Prayer
Consider this yet another reminder that fitness, nutrition, and sleep are not the only variables that influence your long-term health.
In a study of more than 200,000 people, attending religious or spiritual services was one of the strongest predictors of long-term well-being.
If you’re not religious, keep reading because the study was not about promoting faith—it simply followed the data. And religious service attendance was consistently associated with higher scores across nearly every domain of well-being including more optimism, purpose, and gratitude, as well as better relationship, connection, and higher levels of giving.
The trend held across cultures and continents. And it wasn’t just about belief; behavior mattered. The more frequently someone attended religious services, the steeper the increase in well-being.
That said, it wasn’t all positive: those who attended services also reported slightly more suffering and pain, possibly because they were more aware or open about their experiences.
But if you zoom out, the benefits might not be linked to religion, specifically. It could be what religion offers. Service attendance provides community, structure, and a sense of belonging—things many people today feel they’re missing — and all of which are associated with longevity.
So if traditional religion isn’t your thing, that’s okay. The key may be ritualized connection, gathering regularly with others in meaningful ways. Whether it’s a group workout or a supportive online community, the practice of showing up—and doing so together—might be one of the most powerful steps toward a happier, healthier life.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
