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Arnold Schwarzenegger <[email protected]>
Arnold's Pump Club welcomes subscribers and discusses the flaws in collagen research, highlighting a study on the "eat more" paradox. They explore how eating more and moving more can help with weight loss and satisfaction. The brand aims to provide a positive and informative space for healthier living.
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The Collagen Research Has a Numbers Problem (And We Fell For It Too)
Two major reviews said collagen improves skin. An audit of the original trials found the math didn't hold. Here's what we got wrong and what's still unknown.
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
The “eat more” paradox
Does red light help reduce the signs of aging?
Collagen research has a data problem
Searching for purpose? It’s often misunderstood.
On Our Radar
Why Eating More (And Moving More) Could Help You Keep Weight Off
As we discussed yesterday, the hard part of weight loss isn't figuring out how to initially get the scale moving in the right direction. It's afterward, when you're told the smaller portions are forever.
A tightly controlled lab study suggests moving more and eating more might leave you more satisfied with your meals and help you maintain your results.
Researchers put healthy adults in a metabolic chamber, a sealed room that tracks every calorie you burn. Each person cycled through day-long stays at three activity levels, set by how long they walked on a treadmill. Food varied too, from reduced calories to no restrictions and eating until satisfied.
On the low-activity days, GLP-1 (a hormone that helps you feel full, which many of you know from medications like Ozempic) dropped. Ghrelin, the hunger hormone, often climbed. People felt hungrier and wanted to eat more when they moved less.
On active days, appetite matched what they actually needed.
Researchers call this energy flux: the amount of energy (calories) that moves through you while what you eat and what you burn stay balanced.
Most people are familiar with energy balance: calories in, calories out. Energy flux is the amount of energy that moves through you. Someone who can consume 1,800 calories a day and stay in maintenance is lower flux than someone who can eat 2,600 and hold the same weight.
But what these researchers found is that humans aren’t great at finding balance intuitively.
Your body is good at asking for more food when you move more. It's bad at asking for less when you move less.
The idea is that human appetite was calibrated for bodies that moved much of the day. In that active range, the signals line up. Working muscles clear blood sugar more easily, so you need less insulin, and your gut releases more of the hormones that tell your brain you've had enough.
When you drop below a certain level of movement, those signals get fuzzy, so hunger stops tracking what you burn.
Researchers call that the "non-regulated zone." It's still a hypothesis, built mostly on short studies like this one, which are single days in a lab with healthy adults, not months of real life after a big weight loss.
Unfortunately, no long-term trial has tested flux directly. But we’ve seen it work in the app and the lab. And in the Pump Club lab, Ketchell has gradually increased his calories by nearly 1,000 per day without gaining a calorie by extending his early-morning walks.
And the outcomes line up with people who keep large losses off for years, who tend to burn more through activity and so eat more.
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