The Truth About Dieting (That Most Books Ignore)

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Today’s Health Upgrade

• Can eating dessert improve your diet?

• Let’s talk about FOMO

• Intermittent fasting and sleep

• The problem with “hug your loved ones”

Nutrition
How To Use Dessert To Improve Your Diet

You might think that the secret to lasting weight loss is giving up your favorite treats for good. But what if including small portions of foods you crave—like cake or burgers—could actually help you lose weight and keep it off?

Researchers found that eating foods that you would consider off limits led to bigger weight loss and fewer cravings.

The scientists followed participants for 2 years on a structured dietary program, which included daily weigh-ins, food craving assessments every six months, and strategies for coping with cravings. 

Overall, food cravings strongly predicted weight changes: people with greater decreases in craving at six months lost more weight and maintained it through 24 months.

That's partially because successful weight loss itself reduces cravings by stabilizing reward pathways in the brain. 

But here’s the catch: participants who included modest portions of craved foods as part of balanced meals experienced greater reductions in sweet and high-fat cravings and achieved more weight loss than those who tried to avoid those foods altogether.

The lesson: flexible dieting strategies—like integrating treat foods into balanced meals—prevent feelings of deprivation that can lead to bingeing or giving up entirely.

While most diets preach restriction and suffering, consider a more balanced approach. Instead of cutting out your favorite foods entirely, find a way to enjoy them by making them something you eat often enough that it removes cravings. This approach makes your diet more enjoyable and increases your chances of successful and sustainable weight loss.

Together With Wander 
Why Travel Regret Hurts More Than You Think

We don’t just regret the things we did, we regret the things we didn’t do — especially when it comes to travel.

Researchers found that skipping a trip can lead to more than FOMO. It’s tied to lower life satisfaction, and it has a greater impact on those who struggle with planning or decision-making. Instead of inspiring action, these regrets often turn into mental loops that make it harder to move forward.

In a two-part study involving over 850 adults from the U.S. and the U.K., researchers investigated the connections between regret, self-regulation, and well-being. The study found that frequent regret—especially about missed life experiences, such as travel—was strongly linked to lower happiness. 

Those who had a harder time organizing plans or following through were more likely to dwell on regrets and experience repetitive, self-critical thoughts known as rumination.

Put differently: feeling bad about missing a trip doesn’t motivate future adventures—it often leads to negative thought spirals and lower life satisfaction, especially if you struggle with decision-making.

Researchers believe that while regret can be a powerful motivator, it is only effective when you have the tools to take action. Without those tools, your brain doesn’t shift into problem-solving mode—it just spins in place.

If you’ve ever felt stuck thinking, “I should have gone on that trip,” the most powerful step isn’t to beat yourself up—it’s to build a plan. Set a small travel goal (even a weekend getaway), block time on your calendar, and take one action toward it. The ability to move forward isn’t about never feeling regret—it’s about giving yourself the structure to turn that emotion into action.

You don’t need to see the whole world tomorrow. But you do need to take the first step today.

If you’re looking to turn “I wish I had” into “I’m planning to,” we’ve partnered with Wander to make any type of trip — from a weekend getaway to a dream vacation — an instant reality.

Wander reimagined what travel can feel like by combining the comfort of a luxury vacation home with the service of a five-star hotel. Think breathtaking views, dreamy beds and pristine design, pools, hot tubs, and saunas, and 24/7 concierge service.

Whether you're craving stillness, adventure, or something in between, Wander is where your next escape begins. And if you're ready to take the first step, there's never been a better time:

As an APC reader, you can reserve any 2025 stay by August 31 (you can select dates for later in the year) and save $1,000 — $500 in Wander points will automatically be added to your new Wander account, and you’ll get another $500 off at checkout (minimum spend applies).

Why the deadline? Because science shows that those who don’t act and plan get stuck and never take action.

So don’t let another year go by wondering what could have been. Make the plan. Start here.

Fact Or Fiction 
Can Intermittent Fasting Help You Sleep Better? 

Time-restricted eating has become one of the most popular diet strategies, not only for weight loss but also for promises of improved energy, digestion, and sleep. But does finishing dinner earlier actually influence your rest and recovery?

A new review of 11 clinical studies found that time-restricted eating (what many call intermittent fasting) is not a reliable tool for improving sleep.

The scientists examined different “eating windows” ranging from 4 to 12 hours daily, and the studies reviewed lasted anywhere from 4 weeks to 12 months. 

Despite the potential health benefits of intermittent fasting in other areas of life, most studies showed no meaningful improvement in sleep. In fact, only one study found any positive changes in sleep duration. 

Intermittent fasting may still hold promise for other aspects of health, but right now, the data don’t suggest it helps you fall asleep faster or stay asleep longer.

That said, if better sleep is your goal, cutting off food at least 2 to 3 hours before you sleep has been shown to improve the quality of your rest. So, while you don’t need to fast, you will want to “close the kitchen” a few hours before you head to bed. 

Adam’s Corner 
The Hug Is Not Enough

My dad never met my daughter. Nearly two years ago, brain cancer took my father at 68. 

Last October, we welcomed our daughter to the world. She was born on the same day of the month that my dad passed. I don’t think it’s a coincidence. 

They are connected by numbers, but not by memories. And that’s what gets me. That’s the part I still haven’t made peace with, and it’s why a common saying bothers me.

I know how much my dad would’ve loved my daughter. He was a father of four boys, and he was tough. I respected and loved my dad, but as a kid, I was also a little afraid of him. 

So it’s hard to explain what it was like for me seeing him with my two sons. He’d get down on the floor, let them climb all over him, and all the rules I knew as a kid seemingly vanished.

The same man who once carried the weight of our family with stoic, military-like precision now let toddlers break rank. Grandfatherhood softened him in the best way. The love I always felt as his son was something you could see easily see when he slipped into grandpa-mode.

So when I look at my daughter, and know they’ll never share the same space, the same air — that he’ll never hold her or make her giggle or sneak her treats — it’s not just sadness I feel. It’s absence.

I think about loss differently after losing so many people — my father, grandfather, and father-in-law — all in the same year. And I can’t help but think some of the common sentiments we express in the shadow of loss hit the right note but still miss the mark.

People say, “Hug your loved ones.” And sure, you should. I sure did. I hugged my dad. I kissed him on the forehead when he was dying. I told him I loved him. I let the tears fall right onto his chest. 

But those gestures, beautiful as they are, don’t erase the hollow. Because it’s not really about the hug. 

The part that haunts me isn’t the goodbye. It’s all the never-got-to’s.

What Is The Meaning Of Life? To Do Things That Are Meaningful

Before my dad died, I struggled thinking ahead to all of the moments he would miss with my two boys. I wish he could see my oldest play sports and my youngest show off his art. But I found some solace in knowing they shared memories no one can take away.

It’s different with my daughter. He never got to see her first smile. He never got to hold her hand or make up a song for her. 

So yeah, hug your loved ones. But if that’s all you take away from loss, you’re missing the deeper invitation.

Because the hug is just punctuation. It only matters if the sentence before it was worth reading.

That’s the lesson death teaches, if you’re willing to listen. The hug is somewhat ceremonial. What matters most is filling your days with more meaning, memories, and moments that will do far more for you than the best hug. 

Sometimes, I wish we took one last great trip while my dad was still healthy enough to enjoy it. We did manage one final vacation together before he passed. And it was special. It was also the first time my dad met Arnold. But by then, he was already so limited. His body couldn’t do the things his mind still wanted. His energy was fleeting. And though I cherish those days, part of me still wishes we’d done it sooner.

Hindsight has perfect vision. But regret still blurs the view.

Now, I savor the days I’ll never forget: The Colorado Buffaloes games. The long drives where he’d belt Tom Petty in his God-awful singing voice. The ski trips where he’d shout “Yee-haw!” like a rodeo cowboy drunk on life.

But, I also miss the memories we’ll never get to make.

It’s not just that I want more time.
It’s that I want more meaning inside the time.

That’s what time really is. It’s not just the ticking clock. It’s the experiences. The chances you take. The people you become because of the time you choose to spend well.

I don’t mourn the absence of a goodbye. I mourn the absence of shared life.

The easy thing to do when someone dies is to reach for clichés. Tell people to love harder. Hold tighter. Call their parents. It’s not bad advice. But it’s not enough.

Because if all you do is hug someone, you miss the deeper invitation to ask yourself:
What am I doing with the time I have?
What moments am I creating with the people I love?
What memories will they hold when I’m gone?

Meaning isn’t built by default. It’s built by design.

So now, every day, I ask myself questions I never used to:
Do I put down the phone and give my kids my attention, even when I’m busy?
Do I ever skip the big meeting just to live and be present with those I love?
Have I called the friend I haven’t talked to in years? Not texted—called. And listened. And even better, do I go spend time with them in person?
Did I finally book the vacation we’ve been putting off? Before someone’s health or time runs out?

Because I hear my dad’s voice now more than ever — not telling me to keep grinding, not telling me to stop trusting everyone, and not telling me to stop comparing myself to others. Those lessons are now embedded. Now, he whispers not to waste the days that one day I’ll no longer have.

We talk about health every day in these newsletters. And it’s true, I want to live as long as possible. I can’t imagine not being around for my wife and children. And this is why I take care of myself. Why I move my body. Why I sleep when I can. Why I try to eat better, even when life is chaotic. Why I train and leave it all in the gym, even on those days when every ounce of me doesn’t want to. 

But here’s the truth: I don’t buy into the fallacy that healthy behaviors will spare me from hardship, pain, or disease. Nothing is guaranteed. My dad did everything “right.” He didn’t smoke or drink, he exercised frequently and ate well. And brain cancer still found him. 

I take care of myself because it beats the alternative and I want to lessen my risk. But I don’t take care of myself with the belief I can live forever, cheat death, or outmanuever disease.

My purpose is clear: it’s to prioritize my health so I can be the best version of myself and live fully. And to pay that forward and help others do the same. It’s why I write this newsletter, why we have the Pump app, and why supporting all of you matters.

Because behind every tip, every workout, and every meet-up, there’s a clear purpose: To make more moments, not just more years.

If there’s any science behind longevity worth paying attention to, it’s this: the quality of your life is inseparable from the quality of your relationships. The memories. The meaning. The time well-spent.

A hug is good. But the best use of time is a life full of moments that deserve that hug.

So don’t chase time like it’s something you’ll someday win. Spend it like it’s the currency that buys the life you really want. 

A life you won’t just remember — but one you’ll feel in every fiber of your being.

Because if you want a meaningful life, you don’t need more time. You need more days that feel like they were worth the time.

That’s what I learned from my dad. That’s what I hope to give to my wife, sons, and daughter: A life full of days where I lived as if I knew today was the final, full one.

And if I can do that, then, hopefully, the hugs I share will be enough.

—

Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell