The Protein That Helps You Stay Sharp, Strong, and Disease-Free

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Today’s Health Upgrade

Monday motivation
The anti-aging macro
What’s in your protein?
Workout of the week

Arnold’s Podcast

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Arnold’s Corner
Monday Motivation: This Should Be Fun

This week, I met and trained with someone who has entertained me for a while.

Instagram post by @vladimirshmondenko

You are probably familiar with Vladimir, and even if you don’t know his name, you’ve seen him all over the internet, dressed in his janitor uniform, shocking huge bodybuilders by picking up their barbells with 500 pounds and by handing them his 70 pound mop.

He talked about being inspired by me, but I want to explain why I’m inspired by him.

First, he started out with nothing but a vision. He proved you don’t need fancy gyms. He was lifting car parts — sometimes in the snow — when he started powerlifting as a teenager.

Second, he worked his ass off. He was a successful powerlifter before he started entertaining all of us, and he’s still very, very strong. He deadlifts 660 pounds. He has to be strong to pull off his gym pranks. That level of strength takes a lot of reps. It’s constant work.

And to keep pumping out video after video to keep us laughing, that’s even more work.

But third, and most importantly, he reminds all of us that fitness is supposed to be fun.

I see what happens on the internet. People take this stuff way too seriously. They get into the weeds, and find themselves in endless debates about the optimal diet, the optimal supplement, the optimal number of reps.

Fitness is supposed to make us feel better, but many people decide to stress about it.

I see it when I look around the gym, and I see the serious, frowning faces.

I want to yell at people: “HAVE FUN! It is the only thing that will keep you going!”

Back in the Pumping Iron days, whenever journalists came into the gym, they talked about how I was smiling and laughing through my training, while most of the other bodybuilders were frowning and cursing.

Part of that was because I had my vision in front of me, and I saw myself on stage winning the Mr. Olympia. Seeing your vision clearly makes everything more fun.

But part of it was also because I have always believed that we have enough problems and stress in our lives and we go to the gym to relieve stress, not to add to it.

That’s what I love about Vlad. His videos are an immediate reminder: stop taking this so seriously. We are picking things up and putting them down, not solving all the world’s problems. Have fun.

The people who find joy in the gym are the most likely to keep showing up to the gym.

I know I’ll get a lot of questions about how to stress less about fitness, so I’ll share some tips:

Don’t overthink. So many people ask me questions that are so in the weeds, about what supplements to take, the perfect diet, the perfect workout, but when I follow up, I find out they aren’t even training. They’re researching until they figure out the right path. Research isn’t helping you. Get moving and shut off your mind.
Stick to a program. Because of overthinking, people will flip flop between programs constantly, never giving themselves a chance to see progress. Part of the reason members of the Pump app tell me they have the best results of their lives, whether they’re brand new or they’ve been training for 20 years, is because I don’t give them a choice. You stick to the program, you don’t think, and you see results.
Compete against yourself. Every week, you get to beat yourself from the week before. We all start out struggling with pull-ups, or lifting just the bar. But if you push yourself every workout, making sure that you get to the reps that feel uncomfortable, because that’s where you grow, next week you’ll be better. The week after that, you’ll be even better. In a year, you’ll have beaten your old self so much, you won’t recognize yourself. Competing to beat yourself makes it fun to train, because you always have a goal!
Create a support system. Whether you train with friends in person or create group texts about lifting, you will always push yourself more with training partners, because you know you aren’t alone. This, I think, is the magic of the Pump app. People make commitments to each other, they celebrate each other and they’re there in struggle for each other. We are all stronger when we aren’t alone.
Most importantly: have a clear vision. You need a specific goal. ALWAYS. If you’re starting out, it might be to lose 50 pounds. That’s the vision, and every day, your training pushes you toward that vision. If you’ve been training for a while, you might need new goals. I’ve seen so many people achieve their goal, and then put the weight back on, which is normal — 90% of people who lose weight gain it back. It’s because their goal disappeared. They no longer had a vision. Once you lose the weight you want to lose, you aren’t finished. Set a goal to become stronger. Do 10 pullups. Deadlift 300 or 500 pounds. Do 50 pushups. Research shows that people who resistance train are more likely to keep the weight off, and I believe that’s because training forces you to have a goal.

That’s a start. If all else fails, just smile and laugh at yourself in the gym. Force it until it becomes real, because I can tell you that the best thing any of you can do is learn to smile and laugh through discomfort.

That’s why I was excited to meet Vlad. And I hope he inspires all of you to laugh as much as me.

Longevity
The Anti-Aging Macronutrient

You can’t stop the clock, but what you put on your plate in midlife might help you age better.

Eating more protein—especially from plants—makes you significantly more likely to reach older age free from disease, cognitive decline, and physical limitations.

Researchers followed more than 48,000 participants from midlife (under age 60) through their later years. Their goal? To identify if the type and amount of dietary protein consumed in midlife predicted “healthy aging”—defined as reaching older age free of 11 major chronic diseases, while maintaining good mental health, cognitive function, and physical ability.

For every 3 percent increase in daily calories from total protein, the odds of healthy aging rose by 5 percent. However, when researchers broke it down by protein source, the real standout was plant protein.

Here are the odds of healthy aging adjusted by source:
Plant protein: +38%
Dairy protein: +14%
Animal protein: +7%

Only plant protein was consistently associated with better mental health and physical function in older age, two areas where decline can dramatically impact independence and quality of life.

And when participants swapped out carbs or fats for plant protein (of equal calories), their odds of aging well jumped by 22 to 58 percent.

Researchers believe it’s not just the amino acids but also the micronutrients that matter. Plant-based protein sources often come with fiber, antioxidants, and other healthy compounds while limiting overall calories. This nutrient synergy may protect against inflammation, oxidative stress, and chronic disease, all major drivers of accelerated aging.

To increase your odds of thriving in older age, prioritize protein. If you can consume more foods like beans, lentils, nuts, tofu, and whole grains—along with animal-based sources—then you’re giving your body everything it needs. You don’t need to go vegan, but replacing some animal protein, carbs, or fats with plant-based protein could help you live longer and better.

Together With Momentous
Don’t Just Add Protein—Upgrade It

It’s not enough to get protein. You need to get it right.

We just shared how eating more protein (especially plant-based) can help you age with strength, energy, and clarity.

But here’s what most people miss: protein quality makes a real difference. If your protein powder is filled with artificial junk, low-grade sources, or mystery blends, it’s not helping you—it’s holding you back.

That’s why we partnered with Momentous. Momentous isn’t just a supplement company. They are a mission. A rebellion against everything broken in the industry: shady labels, questionable ingredients, and hype over results.

Their products are designed and tested by world-class experts, from NFL strength coaches to neurology PhDs to the Department of Defense. Every ingredient is chosen for performance, purity, and purpose. There are no fillers, shortcuts, or compromises.

It’s the same protein trusted by Olympic teams, pro athletes, and leading health institutions—not because of flashy marketing, but because it works.

But here’s the real reason we wanted this partnership: We don’t just want you to try Momentous—we want you to help change the game.

Raise your standard. Experience the difference. And when you do? Tell your friends. Because friends don’t let friends waste money on garbage supplements.

Exclusively for APC readers: Get up to 35 percent off your subscription to Momentous. That means their plant-based protein — which normally costs $49.99 (USD) — can be yours for just $32. Experience “The Momentous Standard” now.

Fitness
Workout Of The Week

Fun, Fast-Paced, and Full-Body (No Burpees Required)

This under-30-minute workout blends strength, mobility, and athletic movement into a fast-moving circuit that hits every major muscle group and still leaves room for play. It’s perfect when you want to feel accomplished, not annihilated.

How To Do It

Warm-Up: 30 sec each of the following

The Main Circuit
Set a timer for 2 minutes. Complete one set of every exercise, and then rest for whatever time remains of the two minutes. That’s one round. Then, repeat the circuit again. Complete a total of four to six rounds.