about those "biological age" tests
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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club welcomes subscribers and discusses the limitations of "biological age" tests, highlighting a study that suggests combining strength and cardiovascular training for longevity. The club also shares tips on maximizing coffee's flavor and invites readers to explore its positive and health-focused content. It aims to make readers' lives healthier and happier.
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Your Biological-Age Test Is Fuzzier Than It Looks
Researchers ran the same blood twice and got biological ages up to 9 years apart. What epigenetic clocks can and can’t tell you, and the simple at-home test that tracks health outcomes.
Welcome to the positive corner of the internet. We’re here to make your life healthier, happier, and less stressful. At the bottom of each email, we explain our editorial process, stance on AI, and partnership standards.
If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
Is one type of exercise best for longevity?
How to maximize coffee’s flavor (when you make it at home)
The truth about “biological age” tests
Adam’s Corner: The Box
Fitness
Strength or Cardio? The Longest Lives Had Both
Spend any time in the strength corner of the internet, and you’ll hear that lifting is the only longevity exercise you need. Spend time in the endurance world, and you’ll hear the opposite.
A large new analysis suggests both camps are half right because the people who lived longest didn’t pick a side and prioritized lifting weights and cardiovascular training.
Researchers followed nearly 147,000 health professionals for up to 30 years, tracking how much aerobic exercise and how much weight training each person did. Because they recorded both, they could see how each one related to risk of death, on its own and together.
To be clear, the research was observational, so it shows which habits were linked to longer lives, not proof that exercise caused them.
Regular aerobic activity was associated with roughly a 26% to 43% lower risk of death than barely moving, and more activity tracked with more protection.
Lifting was linked to additional protection.
And the main takeaway is that the lowest risk belonged to people who did plenty of both.
One detail is easy to misread. Lifting alone showed only a weak signal in this data. That doesn’t mean strength doesn’t matter. The study measured time spent lifting, not strength or muscle mass, and those are the things that protect your independence, your bones, your blood sugar, and your ability to get off the floor or carry groceries upstairs at 80.
Cardio can’t build those. Lifting can’t build a strong heart and lungs in the same way. Each covers what the other misses.
That’s the real takeaway: exercise isn’t a competition over which program matters more. They stack and work together to build a healthier system. Strength keeps your body capable. Cardio keeps your engine running. You need both for a long life you can actually enjoy.
So look at your week and find the missing piece. If you’re all dumbbells, add movement that leaves you breathing hard: three brisk 30-minute walks, a couple of bike rides, a swim. If you’re all running, add two full-body strength sessions. Neither replaces the other. Together, they’re where the longest lives were found.
Together With Cometeer
The Coffee That Actually Tastes Good Black
Most coffee comes from a plastic pod, a plastic machine, or both. And too often, it takes milk and sugar to hide the bitterness. What if better coffee meant more flavor, less plastic, and nothing to cover up?
Meet Cometeer. Developed by coffee-obsessed engineers from MIT, Cometeer brews coffee at 10 times normal strength, then flash-freezes it in an aluminum capsule at peak flavor.
The result is remarkably smooth, naturally sweet coffee that actually tastes great black. Even the former president of Nespresso invested after a side-by-side taste test.
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