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: Living Longer

Study Of The Week: Protein Timing

Some people claim that eating immediately after a workout influences your results. 

However, research found that meal timing does not affect your ability to build muscle or gain strength. 

The scientists took 30 participants who regularly lift weights and split them into two categories: one group had 25 grams of protein immediately before and after training, while the other group had 25 grams 3 hours before and three hours after. Everyone trained four times per week and followed the same plan.

At the end of 8 weeks, both groups saw the same increases in muscle strength, muscle mass, and workout performance.

While many people like to stress the little details, as Arnold loves to say, “It doesn’t matter.” At least when it comes to protein, it’s better to look at the bigger picture.

For the last 10 years, research has repeatedly suggested that the total amount of protein you eat in a day matters more than the timing or type of protein.

Studies suggest you want to eat anywhere from .6 to 1 gram of protein per pound of your goal body weight (or about 1.6 to 2.2 grams per kilogram of your goal body weight). So if you’re 200 pounds but you want to weigh 170 pounds, then you’d aim for anywhere from 100 to 170 grams of protein per day. And you can split up the protein however you want without having to stress eating at a particular time. 

Number You Won’t Forget: 20 Minutes

The next time you’re thinking about passing on exercise — or any type of movement — remember this: Research suggests that 20 minutes of daily physical activity reduces your risk of developing depression by 43 percent. 

A growing number of studies point to the same thing: exercise is good for mental health. It’s less about whether you need exercise, medication, or therapy and more about understanding all the pieces that can help you feel better. 

Because depression can be a crippling disease, consistent exercise is a healthy way to help with prevention. 

Arnold’s Weekly Wisdom: Diet Struggles and Career Crossroads

Two thoughts from Arnold from a recent Q&A inside The Pump App on improving your nutrition and how to stand out in a new field.

Weekend Boosts

💪Quick Read: How long does rice last in the fridge? Thanks to social media, people are now afraid to have leftover rice. If you’re worried about bacterial growth, this article gives a good breakdown (teaser: it’s not as dangerous as TikTok suggests). The quick takeaway: yes, leftover rice is fine and should be good for at least four days in your fridge. 

💪Pump Perks: The healthiest meat on the planet (and for the planet). What red meat has more protein and almost no saturated fat, is good for the environment, and helps feed the people of Maui? We’re talking about Maui Nui, and all members of The Pump Club get 20% OFF their delicious, lean options. 

💪Book recommendation: Not Too Late. If you ever find yourself at a crossroads in your life or think it’s too late to chase crazy goals and accomplish big dreams, this book by Gwendolyn Dows proves your best is still ahead — if you’re willing to pursue it.

That’s it for this week! Thank you all for being a part of the positive corner of the internet. We hope you have a fantastic weekend, and remember that you have the strength to lift up the world.

-Arnold, Adam, and Daniel

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell