The Pump Daily

By Arnold Schwarzenegger

Welcome to the positive corner of wellness. Here’s a daily digest designed to make you healthier in less than 5 minutes.

Today’s Health Upgrade

  • Do you need to limit fruit?
  • The cancer and diabetes fighter
  • The happiness booster

Does Fruit = Fat?

If you love eating fruit, this post is dedicated to you. Two weeks ago, we shared a weekend challenge about limiting added sugar. Instead of baked goods, we suggested eating fruit, which resulted in many questions about the dangers of the sugar in fruit. 

If you fear eating fruit, listen to this 5-minute breakdown about the health benefits of fruit and why concerns are overblown.

Don’t want to listen? Know that decades of research suggest eating fruit is healthy and associated with beneficial outcomes that include:

  • More weight loss
  • Greater levels of fullness 
  • Positive changes to your cholesterol
  • Lower risk of cancer

It might sound cliche, but an apple a day really might keep the doctor away.

The Case For Carbs

Most diets recommend cutting carbs. But, if you care about overall health, that could be a life-changing mistake because you’re missing out on one of the ultimate diet upgrades. 

Research published in The Lancet from 58 clinical trials found that people who eat the highest amounts of fiber-filled carbs reduce their risk of diabetes, cancer, stroke, and heart disease by up to 30 percent.

The key is making sure you’re eating more fibrous carbs. That means enjoying whole grains (which can include whole grain versions of bread and pasta with more than 4 grams of fiber per serving), fruits (see the post above), vegetables, legumes (think beans and lentils), and oats. If you don’t love those foods, you can even supplement with Metamucil or a similar fiber supplement for a fiber boost. 

As a bonus, those who consumed more high-fiber carbs also increased weight loss compared to those who ate the least amount of those foods. 

Time To Reconnect

Being positive can be hard when you’re not happy. So, if you’re feeling down, finding your tribe could give you the extra boost you need.

Data suggests the more you connect with groups aligned with your personal interests, the more likely you are to be happy. This can be anything from religious groups, favorite sports teams, book clubs, or even fitness communities. And the results apply to all, regardless of your age, gender, or personality type.

Whether you’re an introvert or extrovert, feeling connected improves mood and increases purpose, both of which boost happiness. The simplest place to start is discussing your interests with a friend or co-worker. Bring up the NFL playoffs, discuss a great book you read, or even share your goals for the new year. The key is finding a common ground. 

Publisher: Arnold Schwarzenegger