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
The missing link to better blood sugar?
Number you won’t forget
Weekly wisdom
Pump up your workouts (without caffeine)
Sneak peak
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.
Health
The Missing Link to Better Blood Sugar?
If you’re eating well and exercising consistently but still struggling to control your blood sugar and hunger, the issue might not be what’s on your plate—it could be what’s happening when your head hits the pillow.
New research highlights how chronic, insufficient sleep can impair your body’s ability to manage blood sugar — even if your weight stays stable.
For decades, we’ve known that sleep quality is critical for maintaining insulin sensitivity and overall metabolic health. In this randomized trial, scientists studied the effects of sleep deprivation on insulin sensitivity in women. Participants were divided into groups with normal sleep (8+ hours) and restricted sleep (5 to 6 hours) for multiple weeks.
Restricting sleep to approximately 6 hours or less per night led to a 15 percent increase in insulin resistance, meaning their bodies were less effective at managing blood sugar levels and more prone to diseases such as type 2 diabetes, cardiovascular disease, hypertension, PCOS, and cancer.
And the impact was even more dramatic in post-menopausal women, suggesting additional metabolic damage.
Usually, blood sugar problems occur when people gain weight. However, this study found that even without weight gain or obesity, sleep deprivation still increased insulin resistance.
This wasn’t the first time we’ve noticed the relationship — and it’s not limited to women either. Prior research found that as little as four days of sleep deprivation can decrease insulin sensitivity, which is associated with more fat storage and an increased risk of type-2 diabetes. And another study found that sleeping less than six hours per night increased the risk of stroke and cancer.
To protect your metabolic health, focus on getting 7 to 9 hours of quality sleep each night. Start by creating a consistent bedtime routine, reducing screen time before bed, and optimizing your sleep environment (dark, quiet, and cool) to help improve your rest.
Recovery
Number You Won’t Forget: 70 Percent
If sore muscles hold you back, it might be time to stop popping pain pills and try slipping into something a little more snug.
Research suggests adding compression to your recovery routine could be your secret weapon for helping you bounce back quicker after intense workouts.
A meta-analysis found that nearly 70 percent of people who use compression could experience less muscle soreness and regain strength faster.
Compression garments apply pressure to your muscles, which is good if you like moving well and hurting less. Compression can significantly decrease the perception of muscle soreness and stiffness by improving blood flow and removing waste that builds up after exercise.
If you want to step up recovery, you can try pneumatic compression, which uses air pressure to inflate and deflate around your muscles, imitating your body’s natural muscle pump action and improving circulation. It’s like wearing a portable massager to reduce soreness and fatigue.
Therabody provides our favorite compression gear to give your body an upgraded way to bounce back and keep it feeling its best.
If you want the ultimate compression experience, we love the JetBoots Prime, which has been tested and proven to boost recovery time, relieve tight, achy muscles, and improve flexibility and mobility. As a member of Arnold’s Pump Club, use the code “Arnold10” for 10% OFF your purchase.
Weekly Wisdom
Instant Health Boost
Pump Up Your Workouts Without Pre-Workout
Ever notice how some days you crush your workout while other days you struggle to lift the same weights?
If you want to consistently feel your best in the gym, a recent study uncovered how psyching yourself up can help you unlock super strength without any caffeine.
It might sound pseudoscientific, but a review of 27 studies found that four psych-up techniques are effective at helping you lift heavier, push harder, and perform better during workouts. The best mental strategies include:
Self-Talk: Positive, motivational self-talk (e.g., “I’ve got this!” or “I’m stronger than ever!”) consistently improved performance and increased maximal force.
Visualization: Imagining yourself performing the lift with perfect form and achieving your goal weight activated the same neural pathways used during the actual movement, leading to a noticeable increase in strength output.
Music: Listening to high-energy or personally meaningful music before a set increases arousal and focus, helping you push through heavier lifts.
Goal Setting: Setting a clear, specific goal for each set (e.g., “I’m going to hit 8 reps at 200 pounds”) helps increase focus, motivation, and output.
The study is a reminder that the mental game plays an essential role in physical performance. By preparing your mind with the right strategies, you can tap into your full physical potential and make every rep count.
Sneak Peak
Want to know what we’re thinking about for next week? Here are a few items we’re currently researching:
The drink that fights diabetes
How creatine affects your heart
Is there a new form of hunger?
Why the timing of your coffee might matter more than you think
And much more!
If you’ve read something confusing or have a question you want answered, tag us (Arnold, Adam, and Daniel) and let us know what’s on your mind. We want to these emails help all of you become a little better every day.
And that’s it for this week. Thank you for being a part of the positive corner of the internet. We hope you all have a fantastic weekend!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
