The Protein That Improves Aging

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

• Number you won’t forget

• You asked, we delivered

• Weekly wisdom

• Instant health boost

• 25th anniversary special

Longevity
Number You Won’t Forget: 46 Percent

Steak, eggs, and whey get all the attention, but if you care about longevity, a different type of protein might offer even more health benefits.

Research on more than 48,000 people found that you’ll age 46 percent better and have a lower likelihood of disease if you eat more protein from legumes, nuts, and seeds.

The long-term study followed the participants for decades, analyzing their dietary habits in midlife and how those choices impacted their health as they aged.

Those who consumed higher total protein were more likely to reach older age without major chronic disease or physical and cognitive impairments. Those outcomes were much more pronounced among those who ate more plant-based protein. (Animal protein was linked with some benefits, but not as many.)

The researchers believe plant proteins may be protective due to their higher fiber content, lower saturated fat levels, and beneficial effects on gut microbiota and inflammation.

This doesn’t mean you can’t eat animal-based protein; however, the best health outcomes result from including more plants in your diet. 

If you need a place to start, try adding more:

• Legumes (lentils, beans, chickpeas)

• Nuts and seeds

• Whole grains (quinoa, farro, brown rice)

• Soy products (tofu, tempeh, edamame)

And if you’re getting your protein from animal sources, prioritize lean meats, fish, eggs, and dairy over red and processed meats.

Together With Sundays For Dogs
You Asked, We Delivered

From Ketch: After we started our series, Your Money Is No Good Here, a few of you wrote about several partners. After all, we test, review, and only want to work with the best. If we won’t use a product, we won’t recommend it.

We aren’t joking about that. My dog, Daisy, has been loving Sundays For Dogs. But there was a problem. 

Daisy is a doodle, and she’s been an adjustment from our late beloved lab, Hank. Unlike Hank, she doesn’t finish whatever is in her dish within 30 seconds. Daisy eats more like a cat, a few bites here and there throughout the day. She’s pretty indifferent about anything our toddler doesn’t feed her. 

But Sundays changed all of that. She still won’t be winning any eating contests, but she actually cares when we pour her food into her dish now.

Then came the problem: many of you wanted us to see what a vet thought. I’ll be honest: you made me nervous.

Because I hadn’t checked with my vet, and I didn’t want to take away something she finally enjoyed. 

So this week, when visiting my vet for an ear infection, I told her I was feeding Daisy Sundays For Dogs and wanted her honest opinion. 

She told me, “I love it.” I breathed a sigh of relief because continuing this partnership wouldn’t happen if Daisy couldn’t keep enjoying this food. 

You might be surprised by how much your dog enjoys the Sundays difference. 

Sundays offer the best of both worlds—air-dried, human-grade ingredients that are nutrient-rich, shelf-stable, and ready to serve.

Just like we want the best for our bodies, we apply the same logic for man’s best friend. 

Superior Taste: Sundays beat kibble 39-0 in a third-party taste test.
Real Ingredients: No artificial junk—just meats, fruits, and veggies you recognize.
Zero Hassle: No fridge. No prep. No cleanup. Just scoop and serve.

This isn’t just dog food—it’s nutrition that sets a new standard. And it has Daisy’s – and our – seal of approval. 

Try the Sundays Challenge: Place Sundays next to your current food, and watch which one wins.

Get 40% off your first order with code PUMPCLUB and discover the food your dog deserves.

Mindset
Weekly Wisdom

Health
Instant Health Boost

How long can you stand on one leg? Your balance might tell you more than you think.

Research suggests that the ability to balance on one leg for at least 10 seconds is a strong predictor of survival in middle-aged and older adults.

Scientists analyzed the health data of nearly 2,000 adults between the ages of 51 and 75. Participants underwent a simple balance test—standing on one leg for at least 10 seconds—while researchers tracked their health outcomes over the next seven years.

Those who failed the test had an 84 percent higher risk of death from all causes compared to those who successfully completed it. This association remained even after adjusting for age, sex, BMI, and pre-existing conditions such as diabetes and cardiovascular disease.

Before you think this is just for people over 50 or out of shape, give it a try. Strong and fit people are sometimes surprised because so little exercise includes balance.

If you can hold for more than 10 seconds on both legs without wobbling, try to stand up 10 times from a seated position on one leg, without using your hands for support, and then hold for three seconds. Balance isn’t something you maintain later in life — it’s something you build. And then see how many times you can

The researchers believe that balance reflects overall musculoskeletal health, coordination, and brain function. Poor balance has been linked to increased fall risk, frailty, and reduced physical fitness—all factors associated with a higher risk of mortality. Additionally, balance challenges may signal underlying neurological or metabolic issues that contribute to overall health decline.

Fitness
25th Anniversary Special 

Long before Arnold gave you “tools for life” with Be Useful, he wrote the ultimate exercise guide.

This year marks the 25th anniversary of The New Encyclopedia of Modern Bodybuilding, a book that has been read by 500,000 people — and is still referenced as “The bible of bodybuilding.”

Whether you're new or old to training, Arnold’s principles have stood the test of time. In honor of the 25th anniversary, all members of The Pump Club get 30% off the book. Use the code “PUMP” to get a fully updated and revised copy.

And that’s it for this week. 

Thank you all for being a part of the positive corner of the internet. We hope you have a fantastic weekend!
-Arnold, Adam, and Daniel 

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell