Welcome back to another episode of Arnold's Pump Club. Monday's podcast really seemed to mean
something to so many of you. I know that it can be almost too easy to blame other people or circumstances for your frustrations, but when you start to see all the different ways you become your own barrier to success, it puts you at a crossroads that defines the type of person you want to be, either you choose to beat yourself up and wallow in pity, or you realize that if you're the only thing standing in your way, then there's nothing that's stopping you from becoming who you want to be.
I truly hope my stories help you realize you are more in control of your life than you think, because we all have moments when we feel down or doubt ourselves. I've shared before how I came to America lost my show and stayed up all night crying and wondering if I made a huge mistake, but the next day I woke up and got back to work chasing my vision, because that's the thing about a vision. You only have to see the end. There's no script for what it would look like getting there.
You'll have wins and losses ups and downs, but as long as you hold onto that vision and keep working towards it, good things will happen. Yesterday's episode also got me thinking. I asked the newsletter audience for feedback, and I interact with the pump app all the time, but I haven't asked you my podcast listeners what you want to hear. So if you're listening, tag me on social media.
Let me know you listen to the podcast and tell me what you want to hear. I love getting feedback from all of you, and then I meet with Adam and Daniel in our writers room to prepare the items for the newsletter and the extra stories you get here in the podcast. We appreciate that you listen and we hope you love it. So thank you for being here and for your feedback. And now let's get to today's tips. We all know that overeating leads to weight gain, but could the amount of protein in
your diet affect how much fat you gain? Research suggests that your body is less likely to store protein as body fat. Even when you overeat, the strongest evidence comes from a study in which participants spent eight weeks in a metabolic ward and were purposely overfed about 1,000 extra calories above the maintenance levels. The participants were split into three groups, low protein, moderate protein, and high protein. As you would expect from overeating, all three groups gained weight,
but here's where it got interesting. The low protein diet gained the least amount of weight, while the normal and high protein groups gained about twice as much weight. That sounds bad until you took a deeper look at what type of weight was gained. The additional weight was all an increase in muscle and none of it was body fat. In other words, the more protein they consumed, the more the body stored it as lean mass, not body fat. The group eating the lower amount of protein
lost lean body mass. The researchers went so far as to state that an increase in calories alone drives body fat, but increasing protein causes a boost in lean body mass, but not body fat. That does not mean you can't gain fat from a high protein diet. It just means when you overeat calories, you're less likely to store the protein as fat. When you over-consume calories, your body is more likely to store fat from the other macronutrients such as fat and carbs. That doesn't mean protein
can't be stored as fat. However, your body is more likely to preferentially store protein as muscle, especially if you perform resistance training. If you can understand that protein needs to find a way into every meal, then you understand one of the most important lessons in all nutrition science. We love talking about all groundbreaking research, which is why it's important to mention that A, A, I may be the most important new computer technology ever, but artificial intelligence needs a
lot of processing speed, and that gets expensive fast. If you work with artificial intelligence, upgrade to the next generation of the cloud, Oracle Cloud Infrastructure, or OCI. OCI is the single platform for your infrastructure, database, application development, and artificial intelligence needs. Do more and spend less, like Uber, 8x8, and Databricks Mosaic. Take a free test drive of OCI at Oracle.com slash Arnold. Sometimes technology is the best answer for today's problems. In other
times, the best thing you can do for your health and mindset is the thing you least expect. For example, when was the last time you took out some markers or a paintbrush and let your imagination run wild? If you feel overwhelmed, it might be time to turn back the clock and explore your inner artist. Research suggests that coloring and drawing increase mindfulness, reduce anxiety, and boost your mood, focus, and happiness. Drawing unlocks several processes that can take
your brain from a difficult spot to someplace better. Some studies suggest that being artistic can help you enter a flow state, which increases creativity and focus and more importantly, blocks out distractions and troubling thoughts. Research suggests that being artistic, whether drawing, coloring, doodling, or painting can trigger a dopamine release to make you feel
better, help you de-stress and improve focus and motivation. Unlike other activities, there's no expert advantage to drawing, which means you'll see improvements in mood and anxiety, whether you draw stick figures or are the next Picasso. Finally, let's discuss a potential new breakthrough in supplementation. The more your body heats up during a workout, the faster you fatigue. But if you could keep your body a little cooler, then you might be able to push harder
or last longer during exercise. New studies suggest the amino acid terrain can help you stay cool in hot conditions. In the study participants walked on a treadmill in nearly 100 degrees Fahrenheit. Those who took tourion for eight days before the workout stayed cooler than participants who didn't use the supplement. This isn't the only study to find this outcome. 2019 study discovered that taking a single dose of Turin two hours before cycling in hot temperatures kept people a little
cooler and made exercise less exhausting. Turin helps regulate body temperature by increasing the rate at which sweat is produced, which is how the body cools itself. So if you're exercising in the heat, prioritize getting enough water and electrolytes. And if you frequently overheat, you also might consider Turin. It could help you fight off fatigue and increase endurance and intensity. In both studies, participants took 50 milligrams of Turin per kilogram of body weight.
And that's it for today's episode. I created this podcast because I believe that fitness is for everyone. So I'm using the power of machines to help me deliver news, information and support that will make you healthier. I am not a cybernetic organism, but I do have an important mission to build the positive corner of the internet and lift up the world. There's too much negativity online. And I want this podcast to give you the support you need to become a little bit better.
I want to thank our editors in chief Adam Boenstein and Daniel Ketchel who helped me with this podcast and our daily newsletter as well as our producers, Penn Name Consulting. We value all your feedback and the three of us are here to support you. If you enjoyed this podcast, please leave a review. We love hearing from you. Together we have the strength to lift up the world.