The Longevity Test Everyone Ignores

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Today’s Health Upgrade

• Do you need more protein after cardio?

• The takeout problem

• The longevity test everyone ignores

Nutrition 
Do You Need More Protein After Cardio?

If you're an endurance athlete or like to do cardio, you might want to borrow a few nutrition strategies from bodybuilders.

A recent study found that increasing protein after aerobic exercise improves your recovery.

Even if you don’t love science, the study's design is worth your attention.

The researchers had participants perform runs ranging from 5 to 20 kilometers for several days. After each run, they were given an amino acid drink (the building blocks of protein). The cool part? The drink was specially formulated so the scientists could track and measure how the amino acids were either absorbed into muscles, burned as fuel, or lost as waste. 

They found that if you’re performing cardio, you need at least 1.6 grams of protein per kilogram of body weight per day. 

This is significantly more than what is typically recommended for runners, meaning that if your recovery is slow, a little extra protein could be the boost that you need.

Consuming higher protein results in better muscle repair and reduced soreness, meaning you can recover faster and perform better during subsequent workouts

As a rule of thumb, aim for about 20 to 40 grams of protein per meal. But remember, there’s no magic timing for protein. While it’s good to eat protein within 3 hours of completing your workout, the total amount of protein you eat daily matters more than when you eat it. 

Together with HexClad
Houston, We Have A Takeout Problem

We repeatedly remind members in the Pump app that even with the best workouts in the world, you’re likely to fall short of most health goals. Nutrition is essential to all goals, and one habit can make life easier or harder.

Studies consistently show that too much takeout results in more health struggles. People who cook their meals at home tend to eat fewer calories, make healthier food choices, and build better habits. 

It’s simply an odds game. Research suggests that 70 percent of the meals at fast food restaurants are considered poor dietary quality, and that number is 50 percent at full-service restaurants.

That’s why research suggests that people who cook more often at home consume a minimum of 150 fewer calories per meal than those who rely on eating out — and that number can swell to 300 to 500 extra calories per meal. 

We’ve learned that many people think cooking is not for them, so we share recipes that take 5 to 30 minutes while also having the benefit of being delicious and moving you toward your goals. 

If you feel stuck making bad health choices, it might be time to put some skin in the game. 

Committing to a purchase tied to your desired new behavior can be the one decision that finally leads to healthier choices. It could be a meal delivery service or updating your cookware to make it easier to prepare meals at home. 

That is why we’ve been reviewing pots and pans designed for healthier living. HexClad makes great kitchen gear to help you on your cooking journey.

If you're looking for an edge, HexClad is your secret weapon for cooking smarter and healthier, even if you’re uncomfortable in the kitchen. HexClad combines the searing power of stainless steel, the durability of cast iron, and the convenience of nonstick — all in one. HexClad’s patented design allows you to cook with less oil while still getting great results.

Most importantly to our mission, they make cooking more accessible. Their pots and pans will give you a fantastic sear on anything and require almost no maintenance. They are easy to clean. They’re almost impossible to damage. And the best part? They have a lifetime warranty. 

We love a partner that stands behind their products, and that’s what you get with HexClad. 

As a member of the positive corner of the internet, you get 10 percent off your entire purchase. Just click here, and your discount will be automatically applied at checkout. And because of the lifetime warranty, it’s a risk-free investment that can improve our health. 

Health
The Longevity Test Everyone Ignores

We’ve shared how testing your grip strength, pushups, and V02 max are all good indicators of how long you might live. But here’s a test you might not expect. 

Research suggests that having more quality social connections decreases your likelihood of heart disease by 30 percent and also reduces your risk of dementia by 50 percent. 

To measure the impact of social isolation, scientists pulled data from a study analyzing people older than 45. They tracked all relevant lifestyle details, including their social and economic status, health history, biometrics, and blood samples. 

While biological clocks have flaws and do not yet determine how long you live, they are one measurement of aging. In this study, the researchers found that feeling isolated can speed up aging as much as smoking 15 cigarettes a day or having six drinks daily.

Here's the real kicker: loneliness creates a domino effect. 

When people feel isolated, they’re less likely to exercise, eat well, or sleep enough. This makes loneliness more than just a mental health issue—it’s a barrier to the healthy habits we talk about every day. 

But the solution doesn’t mean having a huge social circle. It’s about finding your tribe—people who share your values, beliefs, and interests. Whether you connect in person or virtually, these bonds help you feel less alone.

If you need a place to start, try Arnold’s challenge this week. He suggested everyone write a letter to connect and express their gratitude to someone important in their life. Showing appreciation is one of the simplest ways to build deeper social bonds. It’s not just good for your mind; it’s essential for your long-term health.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell