Arnold's Pump Club
HelseWelcome to the positive corner of wellness! Arnold's Pump Club is a daily podcast by Arnold Schwarzenegger. Thanks to a helpful machine he trained, Arnold shares 3 tips from his daily newsletter each day, and in just 5 minutes, you'll have the support, information, and inspiration you need to live a healthier life. This daily digest helps make sense of the research that matters, shares workouts and healthy recipes, and delivers motivation straight from Arnold. It's the perfect way to get your mind right; because where the mind goes, the body follows.
Siste episoder av Arnold's Pump Club podcast
- #221: The Floor vs. The Ceiling: Why Your Minimum Matters More Than Your Maximum (00:11:04)
In this episode, Arnold challenges conventional fitness wisdom with a powerful truth: your personal records don't build success—your minimum standards do. Discover why "raising your floor" beats chasing your ceiling every time, and why the people you admire most aren't perfect; they just bounce back faster.You'll also learn:The "embarrassingly easy" rule for setting minimums you'll never skipArnold's Insurance Policy: the 10-20 minute non-negotiable that changes everythingThe "never miss twice" comeback strategy that separates winners from quittersHow NAC supplements reduce cellular damage and speed recoveryThe surprising research showing how writing about ANY goal improves ALL areas of your lifeA 30-minute goal-setting framework that creates measurable resultsTired of fitness and nutrition plans that don't work? Sign up for The Pump Club app with the 7-day risk-free trial at thepump.app.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/
- #220: Why Your Phone Is Secretly Making You Dumber (+ The 10% Brain Boost Hack)" (00:08:52)
In this episode, Arnold reveals the mindset shift that took him from barely speaking English to commanding stages worldwide—and it's not what you think.Discover Arnold's mindset approach to lasting transformation, plus the shocking research on how your smartphone is quietly sabotaging your intelligence (even when it's face down and silent).In this episode:Why 90% of dramatic transformations fail—and the "boring" approach that worksThe progressive resistance method Arnold used to bench 500lbs (and how to apply it everywhere)The real risk of dehydrationHow your phone reduces brainpower by 10% Why half a pound per week beats 20-pound crash diets every timeTired of fitness and nutrition plans that don't work? Sign up for The Pump Club app with the 7-day risk-free trial at thepump.app.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/
- #219: How To Become Unrecognizable in 12 Months (00:08:35)
In this episode, Arnold breaks down the mindset shift that separates those who transform their lives from those who give up too early. Inspired by a powerful message from a Pump Club member who lost 80 pounds and overcame mental health struggles, this episode reveals why we consistently underestimate our long-term potential while overestimating short-term results.What You'll Learn:The psychology behind why small, consistent wins compound into life-changing transformationsHow to shift from "I can't" thinking to "How about if I tried that?" mentalityWhy one pound lost per week beats crash dieting every timeThe science-backed strategy that makes people 3x more likely to stick with their fitness goalsPlus: New research on electrolyte supplementation that helped athletes finish 26 minutes faster in endurance events, and the simple "if-then" planning method that turns good intentions into automatic habits.Whether you're frustrated with slow progress or ready to stack your first small win, this episode will help you stop selling yourself short and start building unstoppable momentum. Because when you change the story in your head, you change everything.Tired of fitness and nutrition plans that don't work? Sign up for The Pump Club app with the 7-day risk-free trial at thepump.app.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/
- #218: Why Daytime Sleepiness Might Be A Warning Sign (00:09:59)
New research reveals how ignoring fatigue and low motivation could triple your risk of cognitive decline—plus the sleep timing mistake that's sabotaging your metabolism.In this episode, Arnold reveals the hidden signals your body sends before major health issues develop—and why most people miss them entirely.You'll discover why that afternoon energy crash isn't just about needing more coffee. New research shows that excessive daytime sleepiness and low enthusiasm can triple your risk of early cognitive decline, even if you're sleeping 8+ hours.You'll also learn:Why your bedtime matters more than how much you sleep you get.Whether compression gear actually works (the science may surprise you)Simple bedtime changes that protect your metabolism and mental sharpnessTired of fitness and nutrition plans that don't work? Sign up for The Pump Club app with the 7-day risk-free trial at thepump.app.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/
- #217: Why 1 Billion People Are Struggling (And The Simple Fixes That Actually Work) (00:12:14)
In this heartfelt episode, Arnold tackles why more than one billion people worldwide struggle with obesity and mental health challenges. Spoiler alert: it's not what the experts are telling you.Arnold reveals why we overcomplicate simple solutions and search for "magic" when the answer is right in front of us. You'll discover the three fundamental actions that actually move the needle.You'll Also Learn:Why Arnold's nutrition tracker users were shocked by their results (and what this teaches us about fear-based thinking)The real reason people struggle with their health (hint: it's not inflammation or food dyes)How your choice of snacks can make or break your hunger.Why your brain wasn't designed for traditional to-do lists and the 3-step system that actually works with your biologyArnold's personal approach to processed foods, daily training, and family timePlus, get the science-backed productivity method that transforms overwhelming task lists into actionable systems your brain can actually handle.This episode gives you the insurance policy for feeling stronger, sharper, and better.Tired of fitness and nutrition plans that don't work? Sign up for The Pump Club app with the 7-day risk-free trial at thepump.app.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/
- #216: Why You Should Never 'Start Over' Again (The Reset Trap That's Ruining Your Progress) (00:19:22)
What happens when your kid asks if you're frustrated about not being the same as you were when you were younger? Arnold shares a raw, personal story that will challenge everything you know about comebacks and resilience.In this episode, you'll discover:Why the "reset mentality" is sabotaging your long-term successThe difference between obsessive and harmonious passion (and which one leads to burnout)Adam's incredible story of training through injury while becoming a new dadThe simple temperature hack that can increase your deep sleep and lower your resting heart rateWhy detours aren't setbacks—they're actually your progress in disguiseThis isn't another "bounce back stronger" story. This is about the messy middle part nobody talks about. It's about finding strength not in being unbreakable, but in what you do when you can't perform your best.
- #215: The Simple Activity That Cuts Cognitive Decline by 43% (00:10:04)
What if the key to protecting your brain isn't found in a gym, but by getting outside? New research involving over 135,000 adults reveals the methods that could reduce daily cognitive difficulties by 43%. Plus, discover why the habits that truly transform your life aren't the ones you force yourself to follow, but the ones your environment makes inevitable. Learn how successful people don't just build great habits—they create systems that make those habits automatic.And finally, Arnold settles the rice debate once and for all. Despite what diet culture tells you, one of the most successful weight-loss studies in history was built almost entirely around white rice. The results might change how you think about carbs forever.In This Episode:The surprising activity that outperforms traditional exercise for brain healthHow to create systems that make success inevitable, not forcedThe 1975 study that proves rice doesn't make you fatLooking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #214: The Pocket Performance Booster (That's Not Your Phone) (00:12:09)
Ready to unlock hidden performance gains with something you already carry? Arnold reveals the surprising pre-workout hack that's sitting in your pocket right now—and it's not your phone. Plus, discover why your brain's best ideas happen during movement and how to tap into this creativity superpower daily.In this episode, you'll learn:The trick that boosts bench press strength by 12 pounds and squat performance by 23 pounds—backed by new researchHow 2-3 minute "movement snacks" throughout your day unlock 33% better creative performanceWhy sitting less makes you more innovative and productiveThe cancer-fighting superfood hiding in your pantry that controls blood sugar Whether you're chasing a new PR in the gym or breakthrough ideas at work, this episode gives you three science-backed strategies to perform better today. No expensive supplements required—just smart timing and foods you can find anywhere.Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #213: Arnold's 20-Minute Daily System (That Works Even on Your Worst Days) (00:12:17)
In this episode, Arnold Schwarzenegger reveals his "20-Minute Insurance Policy" – the simple daily system that prevents fitness routines from falling apart when life gets chaotic. His goal: to ensure you know how to maintain your momentum even during your busiest weeks.Arnold shares the champion mindset that kept him training during demanding film schedules, plus the science-backed "if-then" planning method that makes you 91% more likely to follow through on fitness goals. Whether you're starting fresh or getting back on track, this episode gives you the tools to build unbreakable fitness habits. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #212: The Missing Part Of The Health Equation (00:11:18)
Do you read articles, Google questions, and use AI to research your way to better health? If so, there's nothing wrong with the technology, but Arnold suggests you might be missing out on one of the most important parts of living a healthier life and staying fit. In this episode, Arnold shares a mindset shift that could help guide your behavior, as well as new research about why people fail to exercise when they have the best intentions, and what scientists found can help you get more deep sleep. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #211: I'm Back, And How To Fuel Your Ambitions (00:11:34)
After a hiatus, Arnold is back to share the story of the kettlebell, the grandfather, and a lesson that will help you overcome doubt, disbelief, and those moments when you start to wonder if you can achieve your goals. Arnold also shares the findings of a new study about what you can take before a workout to reduce soreness, and how you can spend 5 to 10 minutes to boost your mood. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #217: Why You Should Never 'Start Over' Again (The Reset Trap That's Ruining Your Progress) (00:19:22)
What happens when your kid asks you to take a hard look at your health? Arnold shares a raw, personal story will challenge everything you knw about comebacks and resilience.In this episode, you'll discover:Why the "reset mentality" is sabotaging your long-term successThe difference between obsessive and harmonious passion (and which one leads to burnout)Adam's incredible story of training through injury while becoming a new dadThe simple temperature hack that can increase your deep sleep and lower your resting heart rateWhy detours aren't setbacks—they're actually your progress in disguiseThis isn't another "bounce back stronger" story. This is about the messy middle part nobody talks about. It's about finding strength not in being unbreakable, but in what you do when you can't perform your best.Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #210: Why You Fall Short Of Your Goals (And What To Do Instead) (00:08:42)
Arnold loves looking for the next peak to climb. But, paradoxically, Arnold spends less time and energy on his ultimate goals than you might -- and that is why he has a higher success rate. In this episode, Arnold discusses a more effective way to achieve your goals. And, you'll discover new studies about protein bars, faster learning, and how to ease your way to sleep without any supplements or drugs. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #209: Where Is Your Mind At? (00:12:08)
Arnold believes there's an important disease we need to fight right now. People from every generation and every walk of life are susceptible to it, and it is ruining their lives so slowly that they barely even notice.On this episode, you'll want to see what Arnold is taking a stand and what you can do. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #208: How To Turn Weakness Into Strength (00:12:47)
You might have heard the story about Arnold's calves. How he cut off all the bottoms of his pants to turn his weakest body part into one of his best. But there's a deeper story that goes beyond bodybuilding and offers a lesson about identifying what stands in the way, and taking the necessary steps to improve. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #207: The Anti-Aging Technique That's Better Than Fasting (00:10:06)
Fasting is hyped as the best way to increase autophagy—the body’s way of cleaning out damaged cells and fighting aging. But cutting out food might not be necessary. Research suggests that there's a better way. In this episode, Arnold shares why health information is too overwhelming and how to sift through the noise and feel better with much less stress. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #206: How (And When) To Say No (00:10:33)
Before Arnold became a Hollywood star, he turned down a job that would've paid him $200,000 per year. Even though it was a life-changing amount of money, it was not the right decision for Arnold. In this episode, Arnold explains the power of "no," and how to know when to step away from a seemingly can't miss opportunity. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #205: The Risk Of Chasing Fame and Fortune (00:09:35)
People love to ask Arnold what it's like to be famous. While he's grateful for everything he's accomplished and his fans worldwide, there’s a downside to chasing fame and fortune if you’re not careful. On this episode, Arnold shares life lessons and recent research findings about the pursuit of success and how to ensure you don't feel empty or unsatisfied. You'll also learn about what to look out for in protein bars and a psychological trick that can help you manage hunger. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #204: Liberation and Rebirth (00:06:26)
What does it take to experience a dramatic transformation? On this episode, Arnold taps into 50 years of experience to explain what he sees as all that separates those who make dramatic changes from those who feel stuck. Also, you're learning about how you can increase joy in your life. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #203: Do Something About It (00:10:20)
Arnold has a warning: There is an epidemic around the world of complaining about everything. Maybe it came from social media; maybe people are bored, angry, or frustrated. The reason doesn't matter; Arnold argues we've lost the plot and tricked ourselves into believing that whining about something is the same as doing something about it just need more to do. Arnold shares his solution and reveals new research about coffee and asking better questions.Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #202: It's Time For An Excuse Audit (00:14:40)
Have you ever wondered if you are living up to your true potential? Or what could happen if you removed the barriers that stand in your way? In this episode, Arnold reflects on the questions he hears most often and the advice he gives to anyone willing to listen. You'll also learn about what notifications do to your brain and well-being and a surprising influence on your sleep quality. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #201: Can Your Sleep Patterns Predict Alzheimer's? (00:07:47)
On this special episode, Arnold takes a deeper look at a recent study that might change the way you think about sleep. While it might not appear you can control how much quality sleep you get, you can do more than you think to improve REM sleep. The new study suggests this might be a key ingredient to protecting your brain. Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #200: Don't Underestimate The Long Game (00:08:44)
For episode 200 of the podcast, Arnold takes a look at why so many people have trouble achieving their goals. The problem starts with people overestimating what they can achieve in the short term. But that's just half of the problem. You'll also learn what the latest science says about recharging your batteries and the supplements that might help improve recovery.Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial at thepump.app.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/
- #199: It Doesn't F*cking Matter (00:05:00)
The title of the episode says it all. In this episode, Arnold provides a warning and offers valuable advice that could free up your energy and help you become more positive, focused, fit, and happier.Looking to upgrade your workouts and build better habits? Sign up for the Pump app with the 7-day risk-free trial atthepump.app.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/
- #198: Inspiration Comes From Where You Least Expect It (00:05:46)
When you think about motivation, what do you imagine? Oftentimes, when we look for inspiration, we look towards expected sources. In this episode, Arnold shares what's inspiring him today, and what it's not what you would expect. It's about an episode about perception, reality, and the incredible capabilities of the human spirit.