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Today’s Health Upgrade
What happens when you have protein before bed?
Your pans might be expired
The truth about creatine and hair loss
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Arnold’s Podcast
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Fact Or Fiction
Does Pre-Sleep Protein Speed Muscle Recovery?
You’ve probably heard that drinking a protein shake before bed speeds muscle recovery. However, a new study suggests that strategy might not be as universally beneficial as people think.
Research suggests that taking a slow-digesting protein before bed does not improve next-day recovery.
Researchers recruited physically active men and women to test how 40 grams of casein protein before sleep affected their workouts the next morning. The researchers measured recovery outcomes the following day using strength performance, muscle soreness, and blood markers of muscle damage.
Despite the popular belief that slow-digesting casein supports overnight muscle repair, the results told a different story. There were no significant differences between the protein and placebo groups for strength recovery, soreness levels, or markers of muscle damage.
The researchers suggest that timing and context influence recovery. When training is done in the morning, the window for muscle repair and adaptation may be more influenced by immediate post-workout nutrition rather than what’s consumed before sleep. The body likely already received adequate protein throughout the day to support recovery.
Most importantly, other studies suggest that timing is not what matters most regarding protein. Instead, hitting your total protein goal for the day will have the most significant impact on your recovery, in addition to other variables such as sleep and stress.
If you enjoy protein later at night, as long as it’s at least one to two hours before bed (so it doesn’t affect sleep), there’s no need to change anything. And protein at night is fine and can support your goals, but it is unnecessary for better recovery.
In other words, you don’t need to stress or force-feed yourself a shake before you sleep. Instead, consistent daily protein intake (aiming for 1.6–2.2 g/kg of body weight), solid sleep, and good hydration are still your best tools for bouncing back stronger.
Together With Our Place
Your Pans Have A Shorter Shelf-Life Than You Think
When you buy pots and pans, it might feel like you’re making a long-term investment. But if you’re using non-stick cookware like Teflon, the material is designed to last a surprisingly short period.
Research suggests that most non-stick pans are not built for the long haul. In fact, the average Teflon pan lasts just 2 to 3 years before it starts to flake, scratch, or lose its “nonstick” magic.
And when that happens? You’re not just tossing a worn-out pan—you’re risking your health.
Because even if your nonstick pan looks fine, there’s a hidden issue: One study found that 79 percent of nonstick cookware is coated with PFAS—“forever chemicals” that don’t stay in the pan. They leach into your food, linger in your home, and build up in your body.
And if your pan was made before 2013, it might still contain PFOA, a chemical that’s been banned for its link to cancer.
To be clear, the current non-stick surface is not toxic. But, if you cook under high heat (more than 500 degrees) or have scratches on the surface, you can release thousands of microplastic and nanoplastic particles into your meals. PFAS have been linked to hormone disruption, gut issues, and long-term health risks.
However, the most significant risk might come from using the pans correctly and not replacing them when their shelf life is up. In time, the surface can degrade, meaning even the healthiest meal can have side effects you’d rather not have.
It’s time to stop worrying about whether it’s time to replace your pans and start investing in a better one.
That’s why we love the Titanium Pro Cookware Set from Our Place, which is built to last forever.
Our Place is the first truly nonstick pan with zero coating—which means zero forever chemicals and nothing to break down or wear out.
The Titanium Pro Cookware is 100 percent nontoxic and 300 percent harder than stainless steel. That means you can use metal utensils, open flames, or even throw them in the dishwasher.
As an APC reader, you can save up to 30% OFF sitewide now through May 12th. We’ve tried all the pots and pans, and there’s a reason we, along with more than a million people, have switched to Our Place kitchenware. With a 100-day risk-free trial, free shipping, and free returns, you can experience this game-changing cookware with zero risk. We love it because this pan doesn’t just perform—it outlasts everything else.
Nutrition
The Truth About Creatine and Hair Loss
If you’ve avoided creatine because you’re worried about losing your hair, science just gave you a reason to stop stressing.
A new study found that creatine does not impact hair loss.
Researchers randomly assigned men either a creatine group (5 grams per day) or a placebo group (5 grams of maltodextrin). Participants kept their usual diets and workouts, and blood samples were taken before and after to measure hormone levels, including total testosterone, free testosterone, and dihydrotestosterone (DHT) — the hormone often linked to hair loss.
In addition, researchers used a Trichogram test and a digital imaging system to assess hair health, including density, follicle count, and hair thickness.
The scientists found no significant differences in hormone levels, including DHT, between the creatine and placebo groups. There were also no changes in the DHT-to-testosterone ratio, hair follicle density, unit count, or cumulative hair thickness.
If you’ve avoided creatine because of concerns about your hairline, this study — the first to directly examine the link — suggests you can supplement confidently. Creatine remains one of the most researched and effective performance-enhancing supplements available. Make sure you find a third-party certified creatine monohydrate, the most effective and tested form of creatine. This is our go-to pick.
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How Fast Can You Fall Asleep? Your Immune System Is Keeping Track
You might struggle with scrolling social media before you sleep, but here’s some extra incentive to put away your phone before bed.
Sleep efficiency can help prevent you from getting sick
Researchers examined the relationship between sleep habits and the immune system, and those who spent less than 92 percent of their time in bed sleeping were 5.5 times more likely to fall ill than those with higher sleep efficiency.
If you want to stay healthy year-round, your best supplement isn’t just getting enough rest, but building a better habit that helps you wind down and sleep. Prioritize a consistent bedtime routine, shutting down technology at least an hour before bed, and avoiding food or drink about two hours before you sleep.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
