The Hidden Cause Of A Bad Mood

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Today’s Health Upgrade

• The secret confidence killer

• The hidden risks of skipping water

• Friends don’t let friends

• Can plants build muscle like meat?

Instant Health Boost
The Secret Confidence Killer 

Most people think confidence is something you either have or don’t. But you can actually stand your way to more of it in less than a minute.

Standing tall for 30 seconds can instantly boost your confidence and lower stress.

In a fascinating study, researchers found that simply adopting an upright posture—chest up, shoulders back, chin level—immediately increased self-esteem and improved mood. Even better? Participants also showed reduced levels of cortisol, the hormone that surges during stress.

Your body sends powerful signals to your brain. When you slouch, your brain interprets it as a sign of defeat or anxiety, fueling negative thoughts. But when you stand tall, you send the opposite message—one of strength and readiness—which calms your nervous system and primes you for better performance.

So the next time you’re about to join an important meeting, face a tough conversation, or just feel yourself spiraling into self-doubt, pause and hold your best Arnold-like posture for 30 seconds. It’s a quick, free, and research-backed way to feel more powerful.

Together With LMNT
The Hidden Cost of Skipping Water

We all know dehydration is bad, but you might be feeling the effects before you even realize you’re thirsty. 

Scientists found that mild dehydration — the kind you might get during a normal workout without noticing — can trigger mood swings, brain fog, and fatigue.

Researchers had participants complete a workout under different hydration conditions: One group was well hydrated, another was mildly dehydrated through exercise, and the third group performed the exercise and took a diuretic. 

In the dehydration trials, participants lost an average of 1.36 percent of body mass, a level considered mild but enough to raise a marker of dehydration significantly compared to the hydrated trials. Even in the group that exercised without a diuretic, a little bit of dehydration caused a noticeable shift. 

Those who didn’t drink enough water changed more than you might imagine: Mood took a nosedive, fatigue increased, concentration dropped, completing routine tasks felt hard, and headaches became more common. 

The researchers believe even slight dehydration alters brain signaling related to mood and fatigue perception before it affects cognitive processing speed or memory. This early mood disruption can lead to poor motivation and performance during exercise or work.

If you’re exercising, working outside, or spending time in warm environments, don’t wait until you feel thirsty. Consistent hydration keeps your brain and body firing on all cylinders. Plain water is essential, but when you sweat a lot, follow a low-carb diet, or know you don’t drink enough through the day (like Arnold) — that’s when you need to do something extra to stay hydrated and make sure you replace the electrolytes you lose during intense exercise

That’s why we recommend LMNT. It’s our go-to sugar-free electrolyte drink mix trusted by elite athletes, trainers, and health experts. Whether you’re pushing your limits or just need an enjoyable calorie-free drink to ensure you don’t avoid water or reach for calorie-loaded drinks, LMNT helps replace the sodium, potassium, and magnesium you lose — without the sugar and additives lurking in typical sports drinks.

As an APC reader, you can get a free Sample 8-Pack of LMNT’s most popular flavors with any purchase. And remember: if you don’t love LMNT, you’ll get a full refund, no questions asked. Stay sharp. Stay hydrated. Try LMNT risk-free today.

Nutrition
Friends Don’t Let Friends: Forget Fiber

Sceenshot and share with a friend who needs the reminder.

Nutrition
Can Plants Build Muscle Like Meat?

If you've ever wondered whether a vegan diet is good enough to support muscle growth—especially after lifting weights—new research has an answer that might surprise you.

A new study suggests that vegan diets can build muscle just as effectively as omnivorous diets.

Researchers wanted to put plant-based protein to the test. They designed a randomized controlled trial to measure the effect of different diets on muscle protein synthesis (MPS)—a key driver of muscle growth—following resistance training. Over 9 days, 40 healthy, active young adults (average age 25) followed either a vegan or omnivorous diet. Both groups consumed approximately 1.1 to 1.2 grams of protein per kilogram of body weight per day and trained with weights three times a week.

The researchers also examined whether the timing of protein intake during the day makes a difference. Some participants consumed their protein in an unbalanced distribution (10% at breakfast, 30% at lunch, and 60% at dinner), while others followed a balanced approach, splitting their daily protein intake across five meals (20% at each meal).

They found no significant difference in muscle protein synthesis between the vegan and omnivorous diets. There was also no difference between the balanced and unbalanced protein intake patterns.

That means whether you eat mostly plants or include meat, and whether you split your protein evenly or load up at dinner, your muscles respond about the same, at least over the short term.

The researchers believe the key takeaway is that total daily protein intake is more important than the specific source or timing, as long as your diet provides enough high-quality amino acids, which can be obtained by combining plant sources such as legumes, grains, and soy.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell