The Goal-Setting Formula That Makes You 250% More Likely To Succeed

Welcome to the positive corner of the internet. Every weekday, we help you make sense of the complex world of wellness by analyzing the headlines, simplifying the latest research, and providing quick tips designed to help you stay healthier in under 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

• Can you reboot your immune system?

• The hidden risk that harms your hair and skin

• Instant health boost

• The apple cider vinegar study (that was too good to be true)

On Our Radar
The Molecule That Might Reboot Your Immune System

Ever feel like you get sick more often as you age? You’re not imagining it. As we grow older, our immune system slows down. Cells that once fought infections quickly become sluggish. But a new study suggests that a natural compound might help your immune system act years younger.

A 2025 clinical trial found that supplementing with Urolithin A improved immune cell function and reversed several markers of age-related immune decline in adults aged 40 to 65.

In the study, 66 sedentary adults received either a placebo or 1000 mg of Urolithin A daily for 4 months. Those taking the supplement saw a 10 to 15% increase in key immune cells (CD8+ effector memory T cells) and significantly better mitochondrial energy production, essentially giving their immune system more power to fight off threats. The effect was strongest in participants whose immune systems were already showing signs of decline.

Researchers believe the benefit comes from “mitophagy,” which is the body’s recycling process that clears out damaged mitochondria and creates new, efficient ones. As we age, mitophagy slows, leaving immune cells drained and sluggish. Urolithin A appears to “jumpstart” this cleanup process, rejuvenating the energy factories of immune cells and improving their performance.

You can help your body produce urolithin A naturally by eating pomegranates, walnuts, and berries. Your gut bacteria convert the compounds in these foods into the same molecule studied. However, not everyone’s microbiome is efficient at this conversion, and you would need to eat a lot of these foods to get a similar amount as what’s found in the supplement. For example, eating 2-3 cups of raspberries per day might only result in 30mg of urolithin A. 

You can also improve mitophagy naturally by exercising and getting enough quality sleep.

Before you rush out to buy anything, a few important caveats: the study lasted only four months, measured cellular changes (not infection rates), and was funded by the supplement’s manufacturer, though it was conducted independently and published in a top-tier journal.

So while the results are promising, we don’t yet know if these cellular improvements translate into fewer colds or stronger long-term immunity. But we’ll keep a close eye and let you know if additional studies support this promising finding.

Together With Jolie 
Is Your Water Making Your Skin Worse?

If you have sensitive skin or eczema, the problem might not just be your soap; it could be what’s in your water.

Research has found that hard water and chlorine can cause dryness and irritation, which harms the quality and appearance of your hair and skin.

Scientists have discovered that minerals like calcium and magnesium in hard water bind to soap and shampoo ingredients, forming a residue that doesn’t rinse off. In a randomized controlled trial of 80 participants, those who washed with hard water had significantly more signs of skin barrier damage. Over time, that can make skin drier, itchier, and more reactive.

Add chlorine (which is sometimes found at low levels in some tap water), and you get another layer of irritation. It strips natural oils, disrupts lipids, and can even cause “chlorine rash” in sensitive individuals.

Researchers believe the problem isn’t the water alone, but the combination of minerals and surfactants (like those in soaps and shampoos) that weakens your skin’s barrier, making you more vulnerable to inflammation and allergens.

Even if you have hard water, a few simple habits make a big difference:

• Moisturize immediately after bathing: within three minutes, while skin is still damp.

• Use gentle, fragrance-free cleansers and limit soap use.

• Take shorter showers (under 10 minutes) and limit how long you’re exposed to hotter temperatures.

Or, you can take the problem into your own hands and improve the quality of your water. 

We reviewed seven different water purifying options, and Jolie’s filtered shower head is the best at removing chlorine and heavy metals without affecting water pressure. In fact, it’s the only lab-tested and clinically trialed filtering showerhead we found on the market.

Studies found that the Jolie filter was lab-tested to protect your hair’s surface layer and overall health and help maintain color retention. Those using the Jolie filter experienced 81 percent less hair shedding, 97 percent experienced a reduction in dry skin, and 71 percent saw an improvement in acne. 

If you want to protect your hair and skin, the Jolie filter is an easy way to upgrade your shower.

As a member of APC, for the first time, you can get an exclusive 20% OFF, enjoy free shipping, and try it for free for 60 days or get your money back, no questions asked. The Jolie filter installs in minutes, fits all showers, and has great pressure.

You don’t need to fear your faucet, but it's helpful to understand how to protect your skin from what comes out of it.

Instant Health Boost
Why “Do Your Best” Makes You Perform 250% Worse

Everyone says, “Just do your best.” It sounds motivating, but science says it’s one of the worst ways to set a goal.

After 35 years and more than 400 studies, researchers found that people who set specific, measurable goals perform 250% better than those who try their best. 

When you tell yourself to “do your best,” your brain doesn’t know what success looks like, so it stops trying. Vague goals don’t activate the same focus or drive as specific targets. Think about making something measurable so you can master it. Examples could be, “I’ll eat 30 grams of protein at breakfast” or “I’ll add 15 pounds to my squat in 6 weeks.”

When it comes to setting goals, you want to think like Goldilocks. Challenging goals work better, but only when they’re not too hard. Push beyond comfort, but not beyond capacity. In other words, you want to find a challenge that’s just right. 

Research shows the sweet spot is 10 to 20 percent above your current ability. That’s just enough challenge to keep you motivated without burning out.

And you want to make sure you’re aware of your own level of expertise. If you’re new to something, skip performance targets and focus on learning. Early on, you need reps, not records.

Instated of focusing on weight loss, you might want to start by learning 5 high-protein recipes. Or, instead of obsessing about how much weight you can deadlift, focus on mastering your form. 

Then, once you know what you’re doing, then set specific numbers, like, “I want to lose 1 pound per week for 12 weeks.” In other words, learn first, then measure.

If you want to give yourself a chance to perform 250 percent better, here is your goal-setting checklist:
Is it specific? (Can you measure it?)
Is it challenging but realistic? (10–20% harder)
Is it the right type? (Learning if new, performance if experienced)
Can you track it? (Daily, weekly, or monthly)

Health
The Apple Cider Vinegar Study That Was Too Good To Be True

It was supposed to be the miracle shortcut everyone was waiting for.

In March 2024, a study claimed that drinking just 1 to 2 tablespoons of apple cider vinegar a day helped young adults with overweight and obesity lose a “significant” amount of weight, without major lifestyle changes. The headlines exploded. Influencers swore by it. Even some doctors shared it as a “simple, science-backed” fix.

But this year, the same journal officially retracted the study after finding serious errors in the weight-loss claims made about apple cider vinegar, finding its results unreliable.

The journal’s investigation revealed multiple red flags: the math didn’t add up, the data seemed inconsistent, the methods weren’t properly reported, and the study hadn’t been registered before it began (a crucial safeguard against bias). In short, the foundation was shaky.

Other legitimate studies on apple cider vinegar (ACV) have found minor, short-term effects on weight loss. And it appears that not all of the benefits are due to ACV, but instead to calorie reduction. And trials show no meaningful difference in fat oxidation or metabolism.

In other words, ACV might do a little, and that little is that it might help you eat less (anyone who has tried apple cider vinegar might agree that it’s not exactly enjoyable, so it may help curb appetite). Regardless, it’s nowhere near the miracle it was made out to be.

The real takeaway isn’t about vinegar, but about how to think about research. When you see a new headline, be patient before jumping to conclusions. It’s why we exist and write these emails daily, but there’s a lot of information flying around, and we don’t want you to take the wrong action.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell