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Today’s Health Upgrade
An underrated way to judge a healthy relationship
The protein myth that could limit lifespan
A real fat loss boost
Arnold’s Podcast
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Connection
Sense Of Humor Is An Underrated Love Language
You might think shared jokes are just a bonus in a relationship—but science suggests they could be a foundation for deeper connection.
A meta-analysis of 39 studies found that humor plays a powerful role in romantic relationships—helping couples bond, communicate better, and increase relationship satisfaction.
In the study, researchers reviewed studies on more than 15,000 participants to assess how different types of humor relate to relationship success. They looked at various humor styles, including positive (like playful teasing or inside jokes), negative (put-downs), and general perceptions of a partner's sense of humor.
Here’s what they discovered:
Positive humor was consistently associated with higher levels of relationship satisfaction: This included behaviors like using humor to lighten tension, share joy, or express affection.
Negative or aggressive humor, on the other hand, was linked to lower relationship satisfaction: When people used sarcasm as a form of passive-aggressive joking or ridicule, their partners were less happy overall.
Shared laughter and mutual appreciation of each other’s humor style mattered more than just being funny: It’s not about cracking the best jokes—it’s about the connection created through laughter.
The researchers suggest that humor helps couples cope with stress, resolve conflict more peacefully, and increase feelings of closeness and trust. In psychological terms, humor may serve as a “social lubricant,” reducing interpersonal tension and strengthening emotional bonds.
If you're looking to strengthen your relationship, the research is clear: laugh more together. Use inside jokes, find moments of shared silliness, and avoid humor at your partner’s expense.
Longevity
The Protein Myth That Could Limit Your Lifespan
If you’re cutting back on protein out of fear of kidney damage or slowed aging, it might be time to rethink your nutrition strategy.
New research found that higher protein intake is not only safe for people with chronic kidney disease—it’s linked to a lower risk of death.
For decades, the belief was that eating too much protein caused accelerated aging and could lead to kidney decline — despite a lack of evidence showing any damage. In this study of more than 8,000 older adults (ages 60 and older) with stages of chronic kidney disease (CKD), researchers found the opposite.
Over a 10-year follow-up, those who ate more protein experienced improved mortality.
Compared with participants with a protein intake of 0.8 g/kg/day, participants with CKD who consumed 1.0 g/kg/day of protein had a 12 percent reduced risk for death. At an intake of 1.2 g/kg/day, the mortality risk decreased by 21 percent. It decreased by 27 percent at a protein intake of 1.4 g/kg/day.
But it’s not just those with kidney disease. In fact, healthy individuals saw even greater longevity improvements when they ate more protein.
In patients without CKD, those who consumed the highest amount of protein decreased mortality risk by up to 45 percent.
Put another way, for each .2 g/kg/day increase in protein, mortality risk decreased by 15 percent.
So why is protein so important? The researchers believe it helps protect against muscle loss, frailty, and the decline in function that often accelerates with both aging and chronic disease. Rather than stressing the kidneys, protein may be protecting the body’s most vital systems for long-term health.
If you need to add more protein to your diet, great options include eggs, poultry (chicken or turkey), fish, lentils, beans, tempeh, chickpeas, Greek yogurt, cottage cheese, or lean beef.
Alternatively, you can also purchase a high-quality plant-based or whey protein powder.
Our favorite protein powder just came out with four, brand new, limited-time flavors: Strawberry, Chocolate Fudge, Mint Chocolate, and Spiced Chai.
Momentous continues to raise the bar on protein powders, using no artificial additives or sucralose—just real ingredients and naturally-sweetened flavor. And they prioritize premium sourcing and superior absorption designed for optimal digestion.
If you want to try all 4, you can get them for the price of three (one bottle FREE) by using the code “WHEYFLAVORS” at checkout. Just put all four flavors in your cart, add the code, and one is on the house.
Or, as an APC reader, you can get 14% OFF any flavor (and our entire purchase) with the code PUMPCLUB.
Nutrition
The Gut Connection That Boosts Fat Loss
When it comes to fat loss, instead of cutting carbs, you might see better results by feeding your gut more of the right kind.
Research suggests that a specific carb — resistant starch — can support weight loss and improve insulin resistance.
Resistant starch is processed differently and increases beneficial bacteria in your gut. In the study, participants took 40 grams per day of RS or a placebo while following a reduced-calorie diet for 8 weeks.
Participants who added resistant starch to their diet lost more than 6 pounds (2.8 kg) compared to the placebo. And what made it more interesting is the scientists believe it might be because resistant starch altered gut microbes that regulate fat storage and inflammation.
In particular, the resistant starch improved the microbiota in ways that altered digestion, reduced inflammation, and helped fight fat absorption. These combined effects improved metabolic health.
Like any good plan, eating resistant starch alone won’t turn you into a fat-burning machine. You still need to prioritize the overall quality of your diet by focusing on protein, fiber, healthy fats, and vegetables. And, you’ll want to focus on getting enough rest and exercising.
In addition to those foundations, you can focus on feeding your gut. Resistant starch is found in green bananas, legumes, oats, cooked-and-cooled potatoes, and rice. You can also try supplementing with potato starch, but build slowly to make sure you don’t overwhelm your stomach. For bonus points, pairing with a diet rich in fiber and fermented foods may help amplify its effects by supporting the growth of other gut friendly bacteria.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
