Episodes

A recent article suggested that most people are consuming too much protein. There's just one issue: the conclusions were based on research that's more than 40 years old. On this episode, Arnold shares how much protein you really need, and what's at stake if it's not prioritized. Also, if you've struggled to stick to a goal, Arnold has an important message. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Some people claim you need to spend thousands -- or even millions -- of dollars to live longer. But research suggests many of the best things you can do for your health are free. On this episode, Arnold shares a study that suggests a mindset shift can help you live up to 7.5 years longer. You'll also learn about a 21-second technique that can help you become more resilient against stress. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this l...

Many people have asked Arnold, " “How do you stay so positive when so many negative things are going on in the world?” In this episode, Arnold shares his surprising approach to overcoming hard times and stress. And, you'll also learn how time spent on your phone can offset the typical health benefits of low-intensity cardio. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpclub.com/⁠...

Two of the most scientifically supported supplements are creatine and caffeine, but not everyone understands how to maximize their benefits while minimizing the downsides. On this episode, Arnold walks you through two studies to help make the most of these powerful ingredients. And, you'll learn how not focusing on eating more vegetables could be the key to eating more vegetables. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠...

A calorie is a calorie, but not all calories are equal. On this episode, Arnold will break down a new study explaining which foods are harder to digest, so that even if you consume more food, you'll absorb fewer calories. You'll also learn about what Arnold loves most about the gym, a surprising way to improve flexibility, and how to give your brain a boost without caffeine. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Many people will tell you that the best way to boost workout performance is with a powder before you go to the gym. But science tells a different story. On this episode, Arnold will share an incredibly effective way to make sure your next workout is a great one. You'll also learn about the type of exercise that helps reduce the likelihood of Alzheimer's, and how to prevent a hangover.

A new study suggests a simple adjustment to your diet could be as effective as prescription medication. On this episode, Arnold provides practical ways to improve your blood pressure. You'll also learn why it's time to stop investing in short-term plans that only lead to long-term failure. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpclub.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Production a...

When Arnold arrived in America in 1968, it was a time of seemingly unparalleled difficulty. And yet, Arnold reflects back on that time with fondness because of a technique he developed to help him find positivity and hope during hardship. On this episode, Arnold highlights the things you can do within your control to build resilience and grit so that you can persevere in any situation. You'll also learn about a new study that will heavily influence the supplements you purchase. If you'd like to...

Every year, Arnold watches people with great intentions get pushed down by life and they never get back up. Even though Arnold knows they don’t want to give up, they still do. If you want to avoid this frustrating phenomenon, Arnold outlines his approach for preparing for hard times so that you can overcome them. Arnold also shares new studies about how much protein you can consume, the minimum amount of sleep you need, and why diet breaks could be a more effective way to lose weight. If you'd ...

If you want to make your new year's resolutions a success, Arnold has a few words of advice. Most people make a common mistake when setting their goals, and a slight shift to your process can put you on a different path that will improve your life one day at a time. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpclub.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Production and Marketing: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Nearly 300 years ago, Arnold decided to take the next step in his fitness crusade. It started with a daily newsletter and months later, he started the Arnold's Pump Club podcast. As the end of 2023 nears, Arnold takes a look back at some of the top tips, stories, and lessons of the past year. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpclub.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Production and ...

Most of the news about red meat is negative. But a new study suggests that if you eat red meat, it can play a supportive role in the fight against type 2 diabetes. In this episode, you'll learn how to eat and upgrade your health, as well as a new study that reveals how you can improve your connection with your children. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpclub.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

If you're looking for a mental and emotional boost, Arnold has a recommendation -- be selfish and help other people. It might not make much sense, but Arnold explain how giving back is the most selfless act that can benefit your own life too. And, you'll learn about research showing the fascinating relationship between laughter and disease. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpcl...

Arnold didn't believe it when he first heard it. But research suggests that cooling starches such as rice and pasta can change their chemical structure. On this episode, you'll learn about resistant starch, why red wine gives you a headache, and how connecting with friends can help you live longer. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpclub.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Production and ...

Do you like to plan out New Year's resolutions? If so, Arnold has a word of caution. On this episode, Arnold calls out a problem he sees every December, and how you can easily fix the approach and set yourself up for a more successful January. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldspumpclub.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Production and Marketing: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://penname.co/

It drives Arnold nuts when he here's rich people tell other people that “money can’t buy you happiness.” But that's just part of the story. While money can buy comfort and solve problems, it's not the foundation of happiness. On this episode, Arnold describes the moments that have made him happiest, and what you can learn about finding joy. You'll also learn about a new study on how creatine can help brain health, and why the speed of your walk can help you prevent diabetes. If you'd like to jo...

Hard times are an inevitable part of life. But when they hit, what actions do you take? In this episode, Arnold shares how we was inspired by a member of "the village," and the two steps he recommends for anywhere battling hardship. Also, you'll learn about a new study that suggests veganism is better than being omnivorous -- and the one detail everyone is leaving out. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

Arnold is a big believer in the focus principle. That means prioritizing one project at a time and blocking out everything else. But he believes something makes this hard for most people. On this episode, Arnold shares the one change that can help improve focus. He also shares research on a dietary habit that harms the health of your teeth, and why fruit might be an important part of a fat loss plan. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up...

New research suggests stress can have a big impact on your workout recovery and fatigue. On this episode, you'll learn how to stay refreshed, and Arnold will share his approach for managing stress and preventing overwhelm. You'll also learn about a new study that suggests a popular supplement might play an important role in keeping your brain healthy. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://arnoldsp...

Everyone loves to talk about increasing motivation. On the surface, it makes sense. Motivation inspires -- but it is just a spark. You need fuel to keep moving forward. In this episode, Arnold explains why motivation is not what you need; and that making a subtle shift can trigger a dramatic change in your life that helps you achieve more and build stronger habits. You'll also learn about a new study that will make you think twice about diet soda. If you'd like to join Arnold's Pump Club and re...

In 1968, Arnold's life was changed forever. That's when he experienced his first Thanksgiving in America. But it was just the holiday and all the food; Arnold experienced kindness that gave him a new perspective that can benefit us all. Listen to his story, what he learned, and how to make sure that every day -- and especially on the holidays -- you don't live a life of subtraction. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can sign-up with this link: ⁠...

What does it mean to be successful? It's a question Arnold is asked all the time. But his answer might surprise you. Because to Arnold, success is not about being the best bodybuilder, actor, politician or author. It goes much deeper, and comes down a simple German phrase -- Wenn Schon, Denn Schon. In this episode, Arnold explains what it means and how you can apply the wisdom to your own life.

From Arnold: This is a reminder to celebrate. Because 20 years ago, I was sworn in for the first time. I held my hand in the air and took the oath in front of the cameras, but I didn’t do anything alone. Our great environmental laws, our political reforms to take power from the politicians and give it back to the people, our historic infrastructure investment — I could go on and on. Those successes were not mine alone. They were a team effort. My time as Governor was a success AND a joy because...

Unless you're a runner, most people don't like cardio. But a new analysis of 11 studies might give you more motivation to increase your step count. Research suggests there's a strong relationship between aerobic exercise and erectile dysfunction. On this episode, Arnold shares what you need to know. He also breaks down a study on how to prevent the common cold, and why ketone supplements might be overhyped. If you'd like to join Arnold's Pump Club and receive his free daily newsletter, you can ...