Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
Fighting superbugs
Weekly wisdom
Is your water damaging your hair?
Number you won’t forget
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.
On Our Radar
Microplastics and Superbugs
We know that microplastics are everywhere — our oceans, soil, food, and even our bodies. However, a new study suggests they might do more than pollute the environment.
Microplastics may help bacteria develop stronger antibiotic resistance, making infections harder to treat.
Researchers wanted to see how microplastics affect the ability of E. coli—a common bacteria—to resist antibiotics.
They tested different types and sizes of microplastics in lab conditions to see how they influenced E. coli's ability to form biofilms (slimy layers of bacteria that can be incredibly resistant to drugs). The results were alarming.
When E. coli was exposed to higher concentrations of microplastics, particularly smaller particles, the bacteria formed stronger biofilms. These biofilms not only protected the bacteria but also made them more resistant to antibiotics.
Biofilm-associated infections are some of the toughest to treat in medicine. They contribute to drug-resistant infections in hospitals, which already cause over 1.2 million deaths per year worldwide. The study suggests that microplastics—especially the tiniest ones—might fuel this crisis by giving bacteria a protective environment to grow stronger.
While eliminating microplastics isn’t realistic, reducing your exposure may help. Some strategies include limiting plastic-packaged foods and drinks, using reusable, non-plastic containers, filtering tap water (some high-quality filters remove microplastics), and choosing natural fabrics over synthetic ones to reduce microplastic shedding in the laundry.
While more studies are needed to fully understand the risks, taking small steps to limit exposure could make a big difference.
Mindset
Weekly Wisdom
Together With Jolie
Is Your Water Damaging Your Hair?
Not all water is created equal—especially when caring for your hair.
Research suggests hard water weakens hair strength, making it more prone to breakage and damage.
Researchers evaluated how different water types impact hair health by testing hair strands before and after exposure to filtered (deionized) and hard water. They measured changes in baseline hair strength and how easily the strands broke under stress.
Hair washed in hard water showed a significant decrease in strength, making it weaker and more likely to break. In contrast, deionized water preserved hair strength, keeping strands more resilient.
Hard water contains high levels of minerals, which build up on the hair shaft. This buildup makes the hair more brittle and prone to damage over time. Filtered water, on the other hand, is free from these harsh minerals, reducing residue and keeping hair fibers healthier.
If you want to help care for your hair, using a clarifying shampoo to minimize buildup or incorporating leave-in conditioners or hair masks designed to strengthen and protect the hair can help counteract the effects of mineral-heavy water.
Or, your best bet is installing a filter on your shower head. 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.
The research found that the Jolie filter was lab-tested to protect your hair’s surface layer and overall health and help maintain color retention.
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, you can enjoy free shipping and try it for free for 60 days or get your money back, no questions asked.
Longevity
Number You Won’t Forget: 70 Percent
We often say that “the hard reps” are where your muscle grows. But pushing yourself isn’t just for vanity. Your willingness to bring more intensity to your workout could also determine your brain's long-term health.
New research suggests that even small amounts of moderate-to-vigorous physical activity can slash your risk of dementia, regardless of whether you’re strong or frail.
The study divided participants into different levels of physical activity, ranging from sedentary to highly active, and monitored them over several years.
Those who engaged in moderate-to-vigorous exercise for only 35 minutes per week reduced their risk of dementia by 41 percent. And the risk reduction improved when you did more exercise per week.
Doing up to two and a half hours of moderate-to-vigorous exercise per week led to a 70 percent risk reduction of dementia.
The researchers believe physical activity enhances blood flow to the brain, supports neuroplasticity, and reduces inflammation—key factors in preserving cognitive function. Even if someone is frail, movement can still help protect brain health and delay cognitive decline.
Whether it’s brisk walking, dancing, participating in your favorite sport, or running around with your kids, any movement is better than none. But the biggest benefits come from pushing yourself a little harder and increasing the intensity of your exercise for a couple of hours per week.
And that’s it for this week! We hope you all have a fantastic weekend. And remember, you all have the strength to lift the world.
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
