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
Weekly wisdom
Do this for 1 minute (your body will thank you)
Arnold Q&A
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.
Nutrition
Number You Won’t Forget: 100 Calories Per Day
Ever wonder why dieting can feel like an uphill battle? It’s not just willpower. Your body has its own plans to keep you from losing weight—and now, science shows just how powerful that force can be.
Your appetite increases by about 100 calories per day per kilogram lost, meaning your body fights back harder the more weight you drop.
Put differently, if you lose 5 kilograms (about 11 pounds), then you crave an extra 500 calories per day.
And that’s just part of the equation. When you lose weight, your appetite increases and your metabolism decreases. So, the combination of fewer calories burned and a bigger appetite can make it feel impossible to keep the weight off.
Understanding the physiological pushback against weight loss isn’t a call to give up—it’s insider information that can help you overcome the hurdles.
If you can understand how your body can fight against you, then you can make simple adjustments so your body can work with you. Some tips that help people maintain weight loss include:
Don’t Cut Too Many Calories: Extreme calorie deficits may trigger stronger hunger signals. Aim for moderate, sustainable changes instead.
Prioritize Protein and Fiber: These nutrients help you feel fuller for longer, making it easier to manage hunger. Your brain drives your cravings, and these foods send signals to help you feel fuller for longer, which can offset the hunger increases from weight loss.
Make Movement a Daily Habit: Exercise doesn’t just burn calories; it helps regulate appetite and improve energy balance. And high-intensity exercise (like weight training) might also reduce appetite.
Hydrate, Hydrate, Hydrate: Often, dehydration is mistaken for hunger. So before you eat, make sure you take something to drink. If you don’t love water, make water more enjoyable with flavored electrolytes like LMNT.
Keep (Some) Foods You Love: Fluctuations in hunger and weight are normal. The key is sticking to habits that support your long-term health and not completely restricting everything you love. By carving out some room for foods you enjoy — even dessert — you can reduce the psychological cravings, making it easier to stick to the plan and not overeat when hunger hits.
Weekly Wisdom
Fitness
The Incredible Benefits of 1-Minute Of Exercise
If you want to transform the appearance of your body, consistent effort in the gym and the kitchen will deliver the best results. But if you're going to protect your body against disease and improve overall health, a little bit of effort goes a long way.
Scientists found that short bursts of intense activity in your daily life — as little as one minute per day — can help protect you from the leading cause of death.
And we’re not even talking about the exercises you perform in the gym. An international research team studied more than 22,000 sedentary individuals over an average of 8 years and tracked daily activities with wearable devices.
Those who performed at least one minute of short, intense activity — such as sprinting up the stairs or running for a bus — saw a 40 percent reduced risk of heart failure, a 33 percent lower risk of heart attack, and a 30 percent lower likelihood of a major cardiovascular event.
Those who did 3.5 minutes of daily intense activity were 45 percent less likely to experience a major cardiovascular event, 51 percent less likely to have a heart attack, and 67 percent less likely to develop heart failure.
While it’s just one study, the most recent research suggests that short, intense bursts of activity might offer even more health protection for women than men. However, prior studies show that it’s beneficial for all genders.
This study challenges the idea that you must dedicate hours to structured exercise programs to maintain your health. It offers a realistic and practical solution for busy people, parents, or anyone who struggles to find time for fitness.
Arnold Q&A
The Krampus, Overcoming Self-Doubt, And The One Change Arnold Won’t Make
Last week before Thanksgiving, Arnold did his 40th Q&A in The Pump App. As usual, there was a wide range of questions. Here are some of the community’s favorites.
Arnold Vs. The Krampus
How To Give Back During The Holidays
Connecting With Those You’ve Lost
How To Manage And Overcome Self-Doubt
Why Arnold Refuses To Change The Biggest Criticism Of The Pump App
And that’s it for this week. Thank you all for being a part of the positive corner of the internet, and we hope your final month of 2024 is off to a great start!
-Arnold, Adam, and Daniel
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
