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Today’s Health Upgrade
What are you waiting for?
The hidden truth about protein bars
The relationship between probiotics and your hair
Arnold’s Podcast
Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.
Adam’s Corner
What Are You Waiting For?
We’ve all been there.
You decide you want to start eating healthier. But first, you need to go grocery shopping.
You think about getting back in the gym—but only after you find the perfect workout plan.
You tell yourself you’re ready to change, improve, and become better—but first, you feel like you need to do more research and planning to feel ready.
So you wait..and wait..and wait for the right moment.
Guess what? That moment doesn’t exist.
The Real Barrier to Success
If there’s one truth about success—whether in fitness, business, or life—it’s that those who do outperform those who think about starting.
The most underrated competitive advantage is not genetics, money, or talent. It’s action.
The people who make the best transformations aren’t necessarily the smartest, the strongest, or the most prepared. They’re the ones who take action, adjust when necessary, and keep moving forward. But too often, we trap ourselves in a cycle of hesitation, waiting for some magic moment when everything aligns.
The biggest obstacles to progress aren’t a lack of knowledge or resources. They’re over-thinking, over-researching, and second-guessing.
That’s not to say that certain people don’t have a competitive advantage. Whether time, money, or genetics, there’s no shortage of scenarios to make it easier to be healthy.
Privilege is a real thing. And action is the ultimate equalizer.
Instead of waiting for a new meal plan to start eating better, you can focus on one dietary change that’s an improvement.
Instead of searching for the best exercises before beginning, you can step foot in the gym, do bodyweight workouts at home, or even go for walks or other activities you enjoy.
You don’t need to wait for motivation, inspiration, or permission.
And if you are waiting, it’s time to ask — what are you waiting for?
I’ve been coaching people for more than 20 years. At this point, I’ve read thousands of studies, and worked in a research lab focused on behavioral change.
And behind the inaction is fear. Fear of making the wrong choice. Fear that you’ll waste time and effort on something that doesn’t work. Fear of both success and failure. But the irony?
The only “wrong” choice is inaction.
Action Always Wins
We tend think of everything as a good or bad decision. But that ignores the value of learning. Instead, it’s more useful to think of life as a game of action vs. inaction.
If you make a decision and it works? Great, you’re moving forward.
If you make a decision and it doesn’t work? Still great—you know what doesn’t work, so you’re one step closer to figuring out what does.
Real progress does not result from sitting back and endlessly debating the “best” approach; instead, it can be achieved by taking a step forward, assessing what happens, and adjusting as needed.
Think of it like a science experiment. Scientists don’t expect to solve everything when they test a hypothesis. They theorize what might happen, test the scenario to learn, develop new hypotheses, and then refine based on what they learned.
That’s what you should be doing in your own life.
We would miss countless breakthroughs if every scientist waited for the perfect answer. The same is true for your own life.
As someone who writes about studies daily in this newsletter and reads the emails and questions you send, I’ve seen how much you want to validate everything. If there’s no study confirming something, you won’t trust it. And while I love science more than most, let’s not forget what “evidence-based” means.
Healthy living is not just about what happens in a lab but also about what happens in real life.
Science gives you guidelines, and real-world experience shows you what works for you. No study can predict every scenario and how you’ll respond to a diet, workout, or habit change. You have to try it for yourself.
This is where so many people get stuck. They spend months researching before they ever take a single step. But the truth is, the best program is the one you will stick with and follow.
The Only “Wrong” Choice Is No Choice at All
Think back to a time in your life when you took action before you were “ready.” Maybe it was applying for a job, signing up for a race, or trying a new skill.
Did you get everything right? Probably not. But did you learn and improve? My guess is you absolutely did.
Stop waiting for motivation or confidence. Action creates momentum. Momentum creates confidence. Confidence builds self-belief. And more self-belief helps increase motivation. It all starts from doing.
If you’re waiting for permission to start, here it is: Go. Now.
Start small if you have to. Just take one action today that moves you forward. Drink more water. Walk for 10 minutes. Get under a barbell. Choose the healthier meal.
You don’t have to be perfect. You just have to be in motion. Stop thinking. Stop waiting. Start doing.
Because the people who succeed? They’re not the ones who had the best plan. They’re the ones who took the first step and kept going despite their missteps. It won’t be perfect, but it will work.
Together With David
The Hidden Truth About Protein Bars
If you think your favorite protein bar is a healthy choice, think again.
Most protein bars on the market are glorified candy bars packed with sugar, fillers, and low-quality protein sources.
At The Pump Club, we recently took a closer look at the top 10 best-selling protein bars on Amazon. Instead of analyzing surface-level details, we focused on the ingredients and found something surprising, given that these were best-sellers for protein bars.
Out of the top 10 most sold protein bars on Amazon, only one of them lists a high-quality protein as its primary ingredient. And this isn’t an isolated issue.
A comprehensive review of 83 high-protein snack foods found that 38 percent had chocolate as their first ingredient—not protein.
To put into perspective what’s in these bars, a Gatorade protein bar contains 28 grams of sugar, which is more than a Snickers bar. Many so-called “healthy” bars rely on crafty marketing to sell a product. Instead of fueling your body with what it needs, these bars deliver a sugar crash disguised as a protein boost.
That’s why so many of us have given up on protein bars altogether. But there are exceptions to the rule.
Meet David, the protein bar that redefines what a protein bar should be. With 28 grams of high-quality protein in just 150 calories, David delivers pure, clean nutrition without the excess baggage.
Unlike the competition, David contains zero sugar, so you get the fuel your body needs without the unnecessary junk. While most brands have to push their calorie counts past 300 just to reach 20 grams of protein, David does more with less—giving you maximum protein without the guilt.
If you're serious about your nutrition, make sure your protein bar is actually a protein bar. And that’s where David delivers where others don’t.
On Our Radar
A Probiotic for Better Hair?
Could a daily probiotic be the key to stronger, healthier hair?
New research suggests that a specific strain of bacteria might help improve hair thickness and reduce shedding.
A randomized, double-blind, placebo-controlled trial found that Latilactobacillus curvatus LB-P9 significantly improved hair health in participants over 16 weeks.
The study included participants experiencing mild to moderate hair thinning, who were randomly assigned to either the probiotic or a placebo. Those who took L. curvatus LB-P9 saw a significant increase in hair thickness and reduced hair loss compared to the placebo group.
The researchers believe that L. curvatus LB-P9 may enhance the gut microbiome, leading to improved nutrient absorption, better scalp hydration, and reduced inflammation, all of which play key roles in hair growth. The study hints that LB-P9 may help improve overall scalp health, potentially reducing hair shedding and contributing to a more vibrant, healthier look.
A healthier gut microbiome improves digestion and could help ensure hair follicles get the vitamins and minerals (like biotin, zinc, and iron) they need for optimal growth.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
