Welcome to the positive corner of the internet. Every weekday, we help you make sense of the complex world of wellness by analyzing the headlines, simplifying the latest research, and providing quick tips designed to help you stay healthier in under 5 minutes. If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
The antioxidant that helps your blood pressure
APC Live!
Do you have “eating amnesia?”
How power naps protect your brain
A Little Wiser (In Less Than 10 Minutes)
Arnold’s Pump Club Podcast is another daily dose of wisdom and positivity. You can subscribe on Apple, Spotify, or wherever you listen to podcasts.
On Our Radar
Can An Antioxidant Improve Diabetes Management?
When you’re living with type 2 diabetes, even small improvements in blood pressure can add up to a big difference in long-term health. And there might be a low-risk, high-reward supplement that can help.
Researchers found that CoQ10 supplementation may lower blood pressure in adults with type 2 diabetes.
Scientists reviewed 16 randomized controlled trials and examined the effects of CoQ10 on people with type 2 diabetes. The supplement reduced blood pressure enough to potentially reduce the risk of heart disease by up to 20 percent.
CoQ10 influences mitochondrial energy production and also helps reduce oxidative stress, potentially enhancing the relaxation and contraction of blood vessels. That mechanism could explain the modest, but meaningful, impact on blood pressure.
It’s possible that CoQ10 can improve blood pressure in non-diabetics, but we can’t jump to that conclusion based on this study.
It wasn’t all upside, though. When it came to cholesterol, the results were less encouraging, with no significant improvement in total cholesterol, LDL, or HDL.
If you have type 2 diabetes or know someone who does, it could be worth a conversation with a physician. Look for doses between 100 and 200 mg per day, which were found to be most effective in the studies.
Together With GORUCK
Muscle Beach Ruck & Deadlift
This isn’t your average Saturday workout.
We’re teaming up with GORUCK to bring the heat to Venice Beach for an epic ruck and deadlift challenge. Think: movement, connection, and coaching from the best.
If you ever wanted to connect with other members of the positive corner of the internet, complete a ruck, or learn from the Pump Club coaches, this is your chance.
The event starts with a ruck. The level of difficulty is up to you — either fun pace it or race it—both will leave you feeling accomplished.
After the ruck, you can receive world-class deadlift tips from The Pump App coaches, who will be there giving hands-on instruction to clean up your form, improve your movement, and help you hit a new PR.
If you want live coaching, connection, and the feeling of accomplishment, you won’t want to miss the Arnold’s Pump Club x GORUCK event.
Join us on Saturday, October 25th, 2025 at 9:00am PST at Muscle Beach in Venice, CA.
As an APC reader, use the code PUMPCLUBLA30 for 30% OFF the event.
This is discipline in motion, community in action, and a chance to write a story you’ll never forget. Reserve your spot now.
Nutrition
Friends Don’t Let Friends: Suffer From Eating Amnesia
Controlling your hunger is the most common struggle of people trying to lose or maintain weight. And there might be a reason why it affects almost everyone.
A recent study found that watching television while eating leads to a significant increase in food intake — and this has a domino effect on your overall hunger.
Researchers analyzed multiple experimental studies with participants of different ages, weight statuses, and backgrounds to understand the relationship between distracted eating and caloric intake. The data showed that when people ate while watching TV, they consistently ate more—both in terms of calories and portion sizes—compared to eating without distractions.
Across the board, people who ate while watching TV consumed 10 to 25 percent more calories than those who ate without distractions.
Researchers believe that TV creates a dual distraction. First, it pulls attention away from the physical act of eating, making you less aware of portion sizes and fullness cues. Second, engaging content (such as a thrilling show or sports game) can lead to mindless eating, where people consume food automatically rather than in response to hunger.
It also reduces memory and awareness, which influences appetite. Studies show that people who focus on their meals and remember what they ate earlier in the day tend to eat less at later meals.
However, when TV disrupts this process, it can lead to "eating amnesia"—where people forget how much they’ve consumed and continue to eat more.
If you’re trying to manage your weight, eating without distractions, slowing down your meals, and paying attention to what you eat can help you regain control over your hunger.
Health
How Power Naps Protect Your Brain
If you like getting a little rest during the daytime hours, you might be able to claim it’s all a part of your health preservation plan.
Research suggests that your natural urge to nap could actually help protect your brain as you age.
Researchers examined data from nearly 379,000 adults to determine if napping habits might play a causal role in brain health.
People with a genetic tendency to nap regularly had larger total brain volume—the equivalent of being 2 to 6 years “younger” in brain age.
That difference is meaningful, as brain shrinkage is a natural part of aging and strongly tied to cognitive decline.
Interestingly, the study didn’t find any link between napping and hippocampal size (the memory hub of the brain), reaction time, or visual memory performance. This suggests naps may not make you sharper in the short term but could support long-term structural protection.
The researchers believe naps might work by giving your brain extra recovery time, lowering inflammation, and improving metabolic function—all of which may help slow age-related shrinkage. Still, it’s important to note that the study has limits: the naps were self-reported, and the exact timing or duration of naps wasn’t measured.
We’re not suggesting you fall asleep at your desk, but if you’re someone who naturally feels the pull to nap, it might be beneficial if you give into the urge. Short, restorative naps (10–30 minutes) are less likely to interfere with nighttime sleep or leave your groggy, and may give your brain a protective edge over time.
Better Today
Take any of these tips from today’s email and put them into action:
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CoQ10 for Diabetes Blood Pressure Management
CoQ10 works by enhancing mitochondrial energy production and reducing oxidative stress, which directly improves blood vessel function and circulation in diabetic patients.
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Distracted Eating and Weight Gain
Studies prove that eating while watching television increases caloric intake by up to 25 percent by causing “eating amnesia,” making screen-free meals essential for successful weight management and portion control.
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Regular Napping May Slow Brain Aging By Up To 6 Years
Research on 379,000 adults shows that people with tendencies to nap regularly maintain larger brain volume.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
