Welcome back to another episode of Arnold's Pump Club.

Every day I start my morning routine with a cup of coffee.

At each meal I make sure I eat some protein,

and almost every night I enjoy a bowl of vegetable-based soup.

Each of these habits play a key part in keeping me healthy

and I've made it easy for me to make these behaviors automatic.

Most of the time we know the things that are good for us,

but it's hard to figure out how to make it all work.

That's why I think you'll find today's episode helpful.

Not only will you learn about a new benefit of creating, how to trick yourself into eating

more vegetables and how to make sure coffee doesn't harm your sleep. You realize

that you don't need to change everything at once. Good health is built one step at

the time whether that's one new habit or one additional rep. It can be overwhelming

to think about all the things you need to do. Or you can just focus on one change, make it automatic, and then it can make it easier to start

building other good habits. Keep that in mind the next time you're frustrated. Take action.

Stay patient and don't build too much at once. The consistency is what

leads to the biggest rewards. Now let's get to today's tips. If you ever are under slept or feel like your brain is empty,

you might want to slip an extra ingredient into your daily smoothie.

Research suggests that creatine can help your into your decades of research backing its effectiveness in helping increase strength and muscle when combined

with resistance training. But the last two decades suggests it does so much more.

Your body naturally produces creatine in both your body and brain.

But when you're metabolically stressed,

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