reduce the stress that follows you home
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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club welcomes subscribers and aims to make their lives healthier, happier, and less stressful. The club shares research and tips on managing work stress and improving workout performance, including the importance of balancing protein intake and calorie consumption. It also offers advice on compartmentalizing work stress and improving overall well-being.
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Can’t Stop Thinking About Work? Try a Scheduled Worry Time
Research shows why replaying stress hits your heart, and a tested way to give your night back.
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.
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Today’s Health Upgrade
How to keep workouts strong, even when cutting calories
The nutrient that helps you wind down
How to compartmentalize work stress
Why do I keep re-reading the same sentence? (And the ways to stop it)
Performance
Hitting Your Protein Goal Can Still Leave You Underfed
Protein gets plenty of attention during weight loss. But if you’re trying to keep training hard, the amount of food left after you hit your protein goal matters, too.
A randomized trial found that if you focus only on eating enough protein during an extreme calorie cut, your workout performance could suffer.
In the study, active adults tried three diets for five days each. One gave them enough calories to meet their needs. The other two gave them roughly two-thirds fewer calories, but cut back on different foods. And all participants performed bike sprints.
The best outcomes came from keeping calories higher. This shouldn’t be much of a surprise. But when calories were cut, outcomes changed depending on what they cut.
When protein intake remained unchanged (and fat and carbs were reduced more aggressively), the participants couldn’t sustain as much power during a 30-second bike sprint as when they ate enough.
But when people cut protein, carbs, and fat by the same proportion (so they had more carbs and fat), researchers saw no clear drop in sprint power compared with eating enough.
This study didn’t test many things, so we can only draw so many conclusions; other research shows that getting enough carbs is tied to better workout performance.
Your muscles use stored carbohydrates during intense exercise, like hard sprints, but the researchers didn’t measure those stores in this study. A review of low-carb diets found that athletes often maintained their power for a single sprint. But during repeated hard efforts, that’s when intensity and performance are more likely to suffer.
If you want to lose body fat and still train hard, start with a smaller calorie cut that leaves room for both protein and carbs.
This way, you have more room to adjust your diet when you hit a true plateau, and the gradual approach will be easier to tolerate, which could help you stay more consistent on your nutrition plan.
Together With Magtein
Why It’s Hard to Wind Down Even When You’re Tired
You can spend all afternoon looking forward to bed and still have trouble falling asleep. That’s an especially frustrating combination at the end of the year, when a deadline or the details of a holiday trip can hold your attention long after you’d like to call it a night.
One thing you might not think about on those nights is whether you're getting enough magnesium. But a simple adjustment might help your brain put the brakes on nerve activity.
Some chemical signals tell brain cells to fire, while others tell them to ease off. Magnesium helps keep the first kind in check and supports the second. That gives researchers a reason to ask whether getting more could help people settle down enough to sleep, especially if they’re getting too little to begin with.
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