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Today’s Health Upgrade
Want to eat less? Play this mind game
Why most protein bars don’t work
The hidden cost of fame and fortune
Fact or fiction
Arnold’s Podcast
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Nutrition
Want to Eat Less? Play This Mind Game
Ever felt full just thinking about how much you ate? Science suggests you’re not just imagining the feeling—and it can help you curb snacking without cutting calories.
Mentally visualizing your last meal as being big and filling significantly reduces the likelihood of snacking later.
In this experiment, researchers tested the idea that memory and perception, not just biology, play a powerful role in appetite control. Participants ate lunch and then returned three hours later for the experiment, during which they had to recall what they had eaten, guided by prompts. One group was told to think of their prior meal as fulfilling.
After the test, they were offered unlimited snacks for a taste test. The people who imagined eating the larger portion, regardless of what they really ate, ended up eating significantly fewer snacks afterward. On average, they ate about 120 fewer calories.
Researchers believe that the brain’s memory of recent eating, rather than actual caloric intake, helps regulate appetite. In other words, if you think you ate a lot, your body acts like you did. This aligns with other studies showing that stronger food memories lead to reduced eating later in the day.
When trying to control snacking or late-night cravings, pause and vividly recall your last meal as being satisfying and filling. This simple mental trick can help reduce the amount you eat—without requiring willpower or restriction.
Together With David
Why Most Protein Bars Don’t Work
In theory, protein bars should help you stay on track. In practice, most do the opposite.
There’s a reason why protein shakes show positive outcomes for hunger, muscle gain, and fat loss, while protein bars have historically lacked evidence showing the same benefits.
Protein bars often fall short on protein, rely on poor-quality sources, and are packed with more sugar than a candy bar.
A great protein bar should fill the gaps, not your stomach. It should help you meet your protein goals without causing you to overeat. That’s what makes David so different.
David is a rarity in the protein bar category. It has 28 grams of protein, only 150 calories, and no sugar. With 75 percent of its calories from protein, it’s 50 percent higher than the next closest protein bar.
And it’s not poor quality protein, either. Its diverse protein sources achieved a perfect 1.0 Protein Digestibility-Corrected Amino Acid Score (PDCAAS), making it ideal for muscle building and overall health.
David has our approval if you struggle to eat enough protein and need a convenient option. Whether in a pinch, traveling, or needing an on-the-go protein boost, David delivers everything you need without compromise.
And now, it comes in a brand new flavor: Cinnamon Roll—a swirl of warm cinnamon dough, vanilla cream frosting, brown sugar, white chocolate chunks, and cookie crisps. Just a delicious protein boost you can enjoy.
As a member of APC, you can get 10% off any subscription. Alternatively, if you purchase four boxes, you’ll receive a fifth one for free. It’s the perfect way to get all the protein you need and enjoy the new Cinnamon Roll Flavor.
Mindset
The Hidden Cost of Chasing Fame And Fortune
There’s a reason some people who "have it all" still seem unhappy. Research uncovered a powerful truth about what makes us thrive as humans – and it's probably not what society keeps telling you to chase.
A recent meta-analysis found that prioritizing extrinsic goals — like money, fame, and image — is consistently associated with worse mental and physical health.
Researchers examined 105 studies, including more than 70,000 people. Their goal was to test whether the psychological and physical wellness costs of chasing external rewards were universal, and the results were surprisingly consistent.
Individuals who strongly pursued extrinsic aspirations (such as financial success or popularity) reported lower subjective well-being, less vitality, and more symptoms of anxiety and depression. The effects weren’t minor, either. Across the board, extrinsic goal orientation resulted in reduced well-being. In fact, the effect size was similar regardless of nationality, age, or gender, suggesting this isn’t a culture-specific issue — it’s a human one.
On the flip side, people who prioritized intrinsic goals — like personal growth, relationships, and community — consistently showed higher life satisfaction, fewer depressive symptoms, and better overall health behaviors
The researchers believe the mechanism is based on need satisfaction. Intrinsic goals are more likely to fulfill basic psychological needs, such as autonomy, competence, and relatedness. Extrinsic goals, however, tend to rely on external validation and are more likely to produce stress, self-comparison, and insecurity.
Chasing fame, fortune, or followers might get you attention, but it probably won’t bring you peace.
If you want to feel better, set goals that matter to you — not the ones that just look good to others. Focus on self-acceptance, cultivating meaningful relationships, and discovering purpose in your daily activities. That’s the path that research shows is more likely to bring real, lasting happiness.
Fact Or Fiction
The Strength Showdown That Never Was
You’ve probably heard someone claim that “free weights are better” if you want real strength or muscle. But new research puts that old gym myth to rest — and the truth is a relief for anyone who prefers machines.
Free weights and machines are equally effective — it’s the effort that matters most.
Both groups followed the same structured program, targeting major muscle groups for eight weeks. The only difference was the equipment used.
At the end of the study, both groups exhibited similar improvements in muscle growth and strength, as well as changes in stiffness, pain, and functional disability levels.
Instead of stressing what you have, it’s helpful to know there isn’t a “superior” tool for training. All equipment is capable of creating the tension you need to improve your performance. The researchers suggest that factors like progression, effort, and good programming are far more important than whether you’re lifting dumbbells or using a machine.
Pick the tool you’re most likely to use consistently. Because in the long run, it’s not the equipment you have — it’s showing up, pushing hard, and consistently training year-after-year that changes your body.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
