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 real cost of screen time
A new approach to male fertility?
Sleep and mental health
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 Real Cost of Screen Time
You probably already know that too much time on your phone or watching TV isn’t ideal. But new research suggests there might be more at stake.
A study found increased media use is associated with lower happiness, self-esteem, and life satisfaction.
Researchers examined data from three separate sources, including thousands of participants across different age groups, to explore how media consumption—TV, social media, and digital content—impacts psychological well-being. Across all datasets, higher media use correlated with increased depression, anxiety, and lower life satisfaction.
The more time spent on screens, the greater the negative effects—especially among young people. The study suggests excessive media consumption disrupts essential psychological needs, such as real-world social interaction, physical activity, and sleep quality.
Interestingly, it wasn’t just social media that had an impact. Even passive media consumption, like watching TV or scrolling through news feeds, was linked to poorer mental health. The likely reason? It increases exposure to unrealistic comparisons, negative news, and information overload—all of which can contribute to stress and dissatisfaction.
The good news: You don’t have to quit media completely. Instead, be intentional with your screen time. Try limiting usage to specific times of the day, prioritizing in-person social interactions, and replacing passive scrolling with activities that promote well-being.
On Our Radar
A New Way To Improve Male Fertility?
Sperm health isn’t just about making babies—it can be a reflection of overall health. And according to new research, addressing nutrient deficiencies could help.
A new study of randomized controlled trials found that supplementing with coenzyme Q10 (CoQ10) significantly improves semen quality and increases circulating testosterone levels.
Researchers analyzed eight studies to determine whether CoQ10 supplementation could enhance key markers of male fertility. The studies lasted anywhere from 12 to 26 weeks, with doses going as low as 10 milligrams per day and as high as 300 milligrams per day.
Supplementing with CoQ10 increased sperm count, total sperm motility, and improved luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels.
The scientists believe these benefits are linked to CoQ10’s role as a powerful antioxidant. Sperm cells are highly susceptible to oxidative stress, damaging DNA and impairing function. CoQ10 helps neutralize oxidative stress, preserving sperm integrity and improving fertility potential.
As with anything, it’s best to consult with your physician. But, if you're looking to improve male reproductive health, CoQ10 supplementation might be a practical, effective, low-risk strategy. The most effective dose appears to be somewhere between 100 to 300 mg per day to achieve these benefits. If you want to try CoQ10, don’t settle for any supplement. This third-party certified product is the highest quality and proven to have superior bioavailability.
Recovery
The Link Between Sleep and Mental Health
If you’ve ever had a bad night’s sleep and felt off the next day, you’re not imagining it. The connection between sleep and mental health is deeper than just feeling groggy.
New research suggests that disruptions in the sleep-circadian system could change the way we understand and predict mental disorders.
This study explores how sleep and circadian rhythms (your body’s internal clock) are intricately linked to mental health. Researchers found that disturbances in sleep patterns—such as insomnia, irregular sleep schedules, or poor sleep quality—are not just symptoms of mental disorders but might contribute to their development.
The study highlights how conditions like depression, bipolar disorder, and schizophrenia are all associated with disruptions in the sleep-circadian system. For example:
People with depression often experience shortened or fragmented sleep, and their circadian rhythms may be out of sync.
Bipolar disorder is closely tied to sleep-wake cycle disruptions, with manic episodes often linked to reduced sleep and depressive episodes connected to excessive sleep.
Schizophrenia is associated with irregular sleep patterns and a misalignment of circadian rhythms, which can worsen symptoms.
In other words, your brain changes when you don’t sleep well. These changes can alter your emotional regulation, reward circuits, stress levels, decision-making, mood, memory, and hormones.
If you want to help reset your circadian rhythms, the research outlines several methods that can help.
Step 1: Prioritize sleep consistency. Going to bed and waking up at the same time every day helps stabilize circadian rhythms and could support mental well-being.
Step 2: Get morning sunlight. Exposure to natural light in the morning helps regulate melatonin production, making it easier to fall asleep at night.
Step 3: Reduce evening screen time. Blue light from phones and computers can disrupt melatonin production and delay sleep onset.
Step 4: Change your sleep environment. A bad mattress and a warm room can disrupt your REM Sleep and deep, restorative sleep. A new mattress is an investment, but it can make a big difference in overall health. Here is a scientifically proven method that adjusts the temperature of your mattress to improve REM and deep sleep.
Step 5: Consider cognitive behavioral therapy (CBT) for insomnia. Research suggests that improving sleep through structured interventions can help alleviate symptoms of anxiety and depression.
If you want to protect your mental health, this research suggests that fixing your sleep patterns might be one of the most impactful changes you can make.
—
Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
