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

Have you ever wondered why moderation is so hard?

Oftentimes, you know what we need to do, but it's hard to actually do it.

Part of the reason is we so easily fall for content designed to capture our attention.

Our brains are wired to react to things that are complicated or extreme.

Adam did a fantastic job of explaining this in his book.

You can't screw this up.

Once you see the ways you can be manipulated, it's easy to avoid the traps.

But Adam was just focused on fitness and nutrition.

There's a bigger picture issue of how you're constantly getting sucked into bad behaviors.

And today, I'll share some insights from author Michael Easter on how you can avoid the scarcity

loop. But first, let's start with something that will boost your mood.

If you're looking for a mental health break, but don't have time or money for a vacation,

we recommend trying nature's music.

Several studies suggest listening to birds chirping can improve mental health,

reduce stress and boost mood.

And it's not just going outside and hunting for a good bird song.

Another study found that listening to a six-minute recording of birds chirping

was associated with reduced anxiety, depression, and paranoia, at the very least, what do you

have to lose? Researchers have yet to pinpoint why birds singing help calm you down.

However, a wealth of research suggests that the outdoors, both being in it and listening to

the sounds of nature, have mood boosting and stress-reducing benefits,

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