Arnold Schwarzenegger still pays close attention to his diet in retirement. On July 29, 2025, in the Arnold’s Pump Club newsletter, he broke down why eggs don’t raise cardiovascular disease risk and hailed them as nature’s multivitamin with brain-boosting benefits.
Having captured the sport’s most prestigious title seven times, Schwarzenegger is a living legend who transcended bodybuilding. He became a world-renowned action actor and was eventually elected the governor of California.
At 78 years old, he still keeps up with his training and nutrition. Last year, he had a pacemaker installed, so heart health and optimal food choices have never been more important to “The Austrian Oak.” While eggs have been vilified for their high cholesterol content, Schwarzenegger explains why they remain one of the world’s most potent superfoods.
Arnold Schwarzenegger Says Eggs Don’t Increase Cardiovascular Disease Risk, Discusses Its Brain-Boosting Benefits
In the newsletter, Schwarzenegger explained why eggs are nature’s ultimate multivitamin, packed with the brain-boosting nutrient choline.
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“Eggs: Nature’s Multivitamin
For years, eggs were unfairly villainized for their cholesterol — but science has flipped that script. Not only are the dangers misleading, they may be one of the most complete and affordable foods on the planet.”“One egg delivers 6 grams of protein and a potent dose of choline — a brain-boosting nutrient that approximately 90 percent of Americans don’t get enough of.”
Though some have pointed to eggs’ high cholesterol content, research supports that it does not cause cardiovascular disease in healthy people.
“Research suggests that eating eggs does not increase risk for cardiovascular disease in healthy individuals — and may even be protective due to their antioxidant and nutrient content.”
In contrast, researchers discovered that subjects across 39 studies who ate six eggs per week received protection against cardiovascular disease.
“Researchers analyzed 39 studies including nearly 2 million individuals. They found that intake of up to six eggs per week was protective against cardiovascular disease, rather than harmful. Beyond that, the protective effect appears to plateau, and higher consumption doesn’t provide additional benefits.
However, it may be their choline content that makes them especially valuable for most adults. Eggs are one of the richest natural sources of choline, a nutrient essential for producing acetylcholine — a neurotransmitter involved in memory, mood, and muscle control.”
To reach the recommended daily amount of choline, Schwarzenegger said it takes three eggs:
“Studies have shown that choline intake is directly linked to improved cognitive function and memory in adults. One egg contains approximately 150 mg of choline, with nearly all of it derived from the yolk. In other words, about three eggs can help most adults hit the recommended amount.”
Schwarzenegger also touted the antioxidant benefits of eggs, which can help with age-related eye health conditions.
“Does that mean you can eat unlimited eggs? No. But it also means that eggs themselves are not inherently bad. Eggs also deliver lutein and zeaxanthin, antioxidants that protect your eyes and may reduce risk of age-related macular degeneration.
With an average of six to seven grams of protein per egg, Schwarzenegger praised the superfood as one of the best for muscle repair, satiety, and longevity.
“And when it comes to protein, eggs are considered the gold standard: highly bioavailable and supporting muscle repair, satiety, and longevity. While eggs do have about 6 grams of fat, only 1.5 of those grams come from saturated fat. So, if you need to watch your caloric intake, egg whites could be a good alternative.”
Beyond the realm of nutrition, Schwarzenegger unveiled a time-saving hack while strength training. He explained that supersets and high-intensity circuit training can help reduce total workout time by 30% without sacrificing any gains.
Eggs were a crucial part of Schwarzenegger’s bodybuilding diet, and that hasn’t changed in retirement. He emphasizes that they are a complete protein source packed with antioxidants that benefit the brain.
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