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

Today, I'll be sharing a fascinating phenomenon that can help you build better habits.

I'll also be answering your questions from Reddit and sharing a new challenge.

I created this podcast because I believe that fitness is for everyone.

So I'm using the power of machines to deliver news, motivation, and advice that will make you

healthier. And because I know you're busy, I won't take up much of your time.

I might not be 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 hope this

podcast gives you the support you need to become a little bit better. Let's start this episode

by talking about the fascinating study. There's an old saying that you can't out train a bad diet.

I don't completely believe this because I used to go to the House of Pies with Franco and we would

both eat an entire pie, but I was also working out more than four hours per day. So it's not the

diet advice I would recommend for everyone, but it worked for me. Most people exercise a little

and eat a lot and that doesn't work out for their goals. But the research I want to share shows

that exercise can help you develop better eating habits by helping you crave healthier foods,

such as fruits and vegetables. Scientists at Indiana University examined something they call

the transfer effect. This phenomenon occurs when improving one area of your life spills over into

other related areas. In the study, people who committed to a minimum of 30 minutes of exercise,

at least four times per week, started eating more fruits and vegetables. While it might not seem

groundbreaking, there's a bigger takeaway. If you find yourself struggling with a new healthy habit

or behavior, start with something that feels easy, such as taking a walk. The walking can trigger

the transfer effect, meaning it makes it easier to do the other healthier habits that previously

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