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Today’s Health Upgrade
Monday motivation
The protein sweet spot for fat loss
Can eggs feed your brain?
Workout of the week
Arnold’s Corner
Monday Motivation: Stop Waiting for Your Life
Every week, I try to give you something that makes your life a little better.
Sometimes it’s big-picture philosophy. Sometimes it’s fitness. Today, it’s both.
Because this week, I want to talk to the people who feel stuck.
The people who look at their fitness goals, or their relationships, or their friendships, and feel like they’re standing at the starting line while everybody else is already running.
If you feel stuck, I want you to hear this: There is nothing wrong with you. You are not broken. You are not destined to stay where you are.
What you’re struggling with isn’t a flaw. It’s a mindset. And we’re going to fix it today.
The Waiting Mindset
For years, people called this the “victim mindset,” but I don’t like that term. It sounds harsh. It sounds accusatory. And it misses the truth.
Most people who feel stuck aren’t sitting around feeling sorry for themselves. Yes, they might look at other people doing the things they wish they were doing, feel jealous, and think “I could never do that,” but they aren’t a victim.
They’re stuck in something much gentler and much more dangerous: The Waiting Mindset.
The mindset that says:
“I’ll start when I have more time.”
“I’ll try again when I feel ready.”
“I’ll put myself out there when things calm down.”
“I’ll take a chance when the perfect moment comes.”
It feels safe. It feels rational. It feels protective, like you’re keeping yourself from failing or being embarrassed.
But here’s the secret: The Waiting Mindset isn’t protecting you. It’s holding you back. Sure, it feels gentle because other option in your mind is an epic, catastrophic failure.
But let me ask you a question: Don’t both stories, the one where you never try and always play it safe, and the one where you try and fail, end the same way?
What makes you think the one where you try and fail is so much worse?
When you’re in the Waiting Mindset, you look at people who have the things you want — the fit body, the great partner, the circle of friends — and you think:
“They’re naturally disciplined.”
“They’re confident.”
“They’re lucky.”
“They’re not like me.”
But here’s the truth: They aren’t different because they’re special. They’re different because they stopped waiting.
They started awkward.
They started imperfect.
They started before they felt ready.
They started with a few seconds of courage.
They started when their friends thought they were crazy.
They started on days when they wanted to stay home.
They started without knowing what they were doing.
They started without thinking long enough to stop themselves.
And believe me, they failed. A LOT.
But that was OK, because every time they took a small action, they weren’t just building a result — they were building belief. That’s why they look “different.”
Not because they’re exceptional. But because they picked the other path; the one available to you right now.
The Two Paths
Let’s make this simple. Every goal in your life will force you to choose between two paths:
1. The Waiting Mindset
and
2. The Building Mindset
Let me show you how these two paths look in the real world to really make it sink in. I’m going to pick three things people always tell me they struggle with.
The Goal: Getting in Shape
The Waiting Mindset:
“I’ll start when work slows down.”
“I need to do the perfect program.”
“I’ll do the workout when I feel motivated.”
“I don’t want to look stupid in the gym.”
“I’ve failed before; I’ll fail again.”
This mindset feels gentle, like you’re being kind to yourself. But really, it’s saying: “I’m not worth half an hour today.”
The Building Mindset:
“I can walk for 10 minutes.”
“I can do a few pushups against the wall.”
“I can stretch before bed.”
“I can train at 20% when that’s all I have.”
Building doesn’t look impressive for a long time. But it’s the kindest thing you can do for yourself.
You’re saying: “I’m worth the effort, even when I’m not perfect.”
The Goal: Finding Love
The Waiting Mindset:
“I’ll date when I look better.”
“I’ll try when life is easier.”
“No one great would like me.”
“I always get hurt.”
This feels like armor. But it isn’t keeping you safe. It’s keeping you alone.
The Building Mindset:
“I can make my profile 1% better today.”
“I can message one person.”
“I can say yes to one coffee date.”
“I can risk letting someone see me.”
When you keep yourself out of the dating pool, it feels like you’re helping yourself out. The reality is that you’re just guaranteeing the result that scares you so much: failure.
The Goal: Making Friends
The Waiting Mindset:
“Everyone already has their group.”
“I don’t want to be the awkward one.”
“If they wanted to hang out, they’d invite me.”
“Friendships should happen naturally.”
This mindset keeps people lonely for years.
The Building Mindset:
“I can text one person.”
“I can say hello to someone at the gym.”
“I can show up even if I feel shy.”
“I can organize a little get together.”
Friends aren’t found. Friends are built.
When you look at these two paths, something becomes clear:
The Waiting Mindset feels soft, but it is quietly destructive.
The Building Mindset feels hard, but it is the kindest thing you can do for yourself.
One keeps you exactly where you are. The other gives you your life back. The beautiful part? You can switch paths any time you want with one tiny action. And once you make that switch, something incredible happens:
You stop seeing other people as “different.”
You stop believing they are superhuman.
You start realizing they are just like you.
The only actual difference was this: They stopped waiting. And you can, too.
This Week’s Challenge
I want you to make a promise to yourself: “No more waiting. I build from where I am.”
Pick one area (fitness, love, or friendships) and take one tiny “building action” today. Not perfect. Not impressive. Just real.
You don’t need a new life. You just need a new direction. I’m proud of you. You are worth it.
Now, let’s build.
Together With Momentous
The Real Protein Sweet Spot for Fat Loss
When you're trying to lose weight, you don’t want to lose muscle. The key to making that goal a reality could depend on your protein intake — and it’s not as much as you might think.
Eating more protein helps preserve muscle during fat loss, but the benefits plateau, and you don’t need to eat extreme amounts.
Researchers analyzed 29 studies involving men and women who lift weights to test how different protein intakes affected muscle preservation during calorie restriction. Using advanced statistical modeling, they found a 97-99% probability that higher protein intake leads to better fat loss without muscle loss.
People who ate more protein while cutting calories held on to significantly more muscle mass — up to 58% more — than those who didn’t.
The scientists found either 1.9 grams per kilogram of body weight (about 0.86 g/lb) or, if you know your lean mass, about 2.5 grams per kilogram of fat-free mass (1.1 g/lb) to be the sweet spot for fat loss and maintaining muscle when your calories are lower. Depending on your body fat, you could see benefits up to 2.4 g/kg of body weight, but most people still see great results with a lower protein intake.
Leaner individuals (men with body fat below 12%, women with body fat below 20%) benefited most, while those with higher body fat saw smaller effects. The researchers also found that longer dieting phases (more than 4 weeks) showed stronger benefits from higher protein intake. Interestingly, women appeared to need slightly less protein than men to maintain muscle.
These studies and others suggest that protein helps prevent muscle breakdown when calories drop by providing amino acids for repair and recovery, but only up to a point. Beyond that, if you want to preserve or build muscle, the rest depends on your resistance training workout.
And that might be the real secret: if you want to lose fat and build muscle, eat enough protein, follow a great workout plan, and avoid extreme calorie cutting.
If you struggle to get enough protein, research suggests that adding a protein shake is one of the easiest ways to support your protein needs.
If you’re looking for a clean, high-quality way to hit your daily target, Momentous Protein offers a superior option. Every product is third-party tested for purity, mixes easily, and delivers complete, bioavailable protein — no junk, no fillers. It’s the easiest way to fuel your recovery and protect your muscle while cutting.
Use code PUMPCLUB to save up to 30% off your first subscription (and 14% off a one-time purchase), and lock in one of the simplest ways to reach your protein goals.
But remember, don’t skimp on your workouts. Get enough protein to support your goals, then put your energy into progressive training and recovery because that’s where real change happens.
Start Your Week Right
Can Eggs Really Feed Your Brain?
They’re simple, affordable, and part of millions of breakfasts every morning. But can something as ordinary as an egg help keep your mind sharp as you age?
New research suggests eating around one egg a day may support memory and overall brain health.
Researchers reviewed 11 studies involving more than 38,000 healthy adults to determine whether whole-egg consumption affects brain function. The studies included observational and intervention designs, tracking participants’ diets and cognitive performance over time.
Most found that roughly seven eggs per week was associated with either neutral or slightly better cognitive outcomes, especially for memory-related tasks. No study found harm, but the results weren’t strong or consistent enough to say more eggs cause better brain health.
Many other studies back the egg-brain connection. Eggs are packed with nutrients your brain loves: choline, which supports the neurotransmitter acetylcholine (key for learning and memory); lutein and zeaxanthin, antioxidants concentrated in brain tissue; omega-3s, which support neuron growth; and B vitamins, which protect against cognitive decline. Researchers believe these nutrients may work together through what’s called the “food matrix effect,” meaning you might benefit more from eating the food than from isolated supplements.
Still, the review highlighted a significant gap: while individual nutrients show promise, there’s limited proof that whole eggs have the same measurable effect on cognition. So we can’t yet say that eggs are guaranteed to improve brain function, only that they appear to be linked to better performance, and don’t seem to hurt.
You won’t feel eggs making an immediate impact on your focus (like caffeine), but the evidence suggests that if you eat them consistently, it could lead to a difference over time.
Fitness
Workout Of The Week
Building strength takes time, but it doesn’t require overly long workouts. This simple complex will help you get stronger by training a lower rep range and combining movements for an efficient, intense workout. It’s just three exercises, but if you stick with these movements, you will see progress over time.
Usually, we give you just one workout, but as a bonus, we’ll show you how to progress this plan over the next month. It’s not a customized program and progression like we provide in the Pump Club app, but if you follow this consistently, you’ll be stronger by the holidays.
How to do it
Grab 2 dumbbells or 2 kettlebells, and complete the following circuit, moving from one movement to the next and resting as little as possible. Do one set of each exercise, rest for 2 to 3 minutes, and repeat for a total of 3 to 5 sets.
Week 1
Clean x 5 reps
Front Squat x 5 reps
Push Press x 5 reps
Romanian Deadlift x 5 reps
Rest for 2 to 3 minutes, and repeat for a total of 3 to 5 sets.
Week 2
Clean x 4 reps
Front Squat x 4 reps
Push Press x 4 reps
Romanian Deadlift x 4 reps
Rest for 2 to 3 minutes, and repeat for a total of 3 to 5 sets.
Week 3
Clean x 3 reps
Front Squat x 3 reps
Push Press x 3 reps
Romanian Deadlift x 3 reps
Rest for 2 to 3 minutes, and repeat for a total of 3 to 5 sets.
Week 4
Clean x 2 reps
Front Squat x 2 reps
Push Press x 2 reps
Romanian Deadlift x 2 reps
Rest for 2 to 3 minutes, and repeat for a total of 3 to 5 sets.
Give it a try, and start your week strong!
Better Today
Take any of these tips from today’s email and put them into action:
1. Why the "Waiting Mindset" Keeps You Stuck: The Psychology of Taking Imperfect Action
Research on behavioral psychology shows that people who take imperfect action—starting workouts at 20% effort, sending one message, or training before feeling "ready" — build self-efficacy through small wins, while those waiting for perfect conditions remain stuck in what psychologists call learned helplessness. The difference isn't talent or discipline; it's choosing the "Building Mindset" over the "Waiting Mindset" through one tiny action today.
2. How Much Protein To Eat During Fat Loss
A meta-analysis of 29 resistance training studies found that consuming 1.9 grams of protein per kilogram of body weight (0.86 g/lb) during calorie restriction preserved up to 58% more muscle mass than lower intakes, with a 97-99% probability of benefit. Leaner individuals (men under 12% body fat, women under 20%) saw the strongest effects, especially during diet phases lasting more than 4 weeks.
3. Eating An Egg Per Day Can Improve Memory
A review of 11 studies involving more than 38,000 healthy adults found that consuming approximately seven eggs per week was associated with improved cognitive performance, particularly on memory-related tasks, with no studies showing harm. Researchers attribute potential benefits to eggs' high concentrations of choline (which supports acetylcholine neurotransmitter production), lutein and zeaxanthin (antioxidants in brain tissue), omega-3 fatty acids, and B vitamins, which protect against cognitive decline.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
