Optimal Health Daily - Fitness and Nutrition

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2659: Amanda Wheeler reveals ten empowering ways to measure your fitness progress beyond just weight loss. From lifting heavier weights and improved recovery to better sleep and increased confidence, Wheeler's insights help you recognize and celebrate various forms of personal growth. Read along with the original article(s) here: https://markfisherfitness.com/10-ways-measure-progress-arent-weight-loss/ Quotes to ponder: "If you are progressing in your sleep patterns, it’s likely you are progressing in life." "Feeling more confident is a measure of progress that gets overlooked but is a huge influencer in all you do and how you show up in life." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2658: Roger Lawson reveals how the victim mentality is detrimental to personal growth. He urges readers to take full responsibility for their lives, emphasizing that self-accountability is the key to overcoming challenges and achieving success. Read along with the original article(s) here: https://roglawfitness.com/its-your-fault/ Quotes to ponder: "It’s tempting to feel like you’re always the one in the right, making it easy to blame everything on something outside of you and keeping the pristine image of yourself intact." "Blaming others will never better you. It only ensures that you stay exactly where you are and miss out on the best parts of life." "No one is coming to save you. Fully embrace this fact." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2657: Discover the crucial balance between too much and too little sleep with insights from Dr. Jenny Brockis. Learn how optimal sleep impacts your cognitive health, why both extremes of sleep duration can be detrimental, and the importance of those golden 7-8 hours for peak brain performance. Read along with the original article(s) here: https://www.drjennybrockis.com/2018/12/11/your-goldilocks-brain-and-sleep/ Quotes to ponder: "Chronic sleep deprivation increases our risk of heart disease, diabetes, and obesity." "Seven to eight hours of good quality uninterrupted sleep is the ideal for better reasoning, verbal and overall cognition." "Regularly sleeping in excess of eight hours has been linked to an increased risk of depression, poor health, reduced physical fitness, and increased morbidity." Episode references: University of Western Ontario Brain and Mind Institute: https://www.uwo.ca/bmi Sleep Journal: https://academic.oup.com/sleep Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2656: Discover the often-overlooked dangers of a sedentary lifestyle with insights from Kerry Ogden, who highlights how immobility can lead to severe health issues. Learn about seven essential types of rest that go beyond sleep, providing a holistic approach to rejuvenation and well-being. Read along with the original article(s) here: https://kerryogden.com/2022/03/sitting-is-the-new-smoking/ & https://kerryogden.com/2022/01/7-ways-to-rest/ Quotes to ponder: "There are more ways to rest than sleep alone, but our chronically 'on' and high-achieving lifestyle would have us believe otherwise." "We are only as old as our muscles are inactive. Doing nothing seems harmless, but we have to remind ourselves that the body was made to move." "An emotionally rested person can answer the question 'How are you today?' with a truthful 'I’m not okay.'" Episode references: National Institute on Aging - Exercise and Physical Activity: https://www.nia.nih.gov/health/exercise-physical-activity Essentrics: https://www.essentrics.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2655: Emily Saunders shares practical strategies to maintain your fat loss lifestyle during a vacation, emphasizing preparation, mindful eating, and staying active. Her tips ensure you can enjoy your getaway without guilt, balancing indulgence with healthy habits. Read along with the original article(s) here: https://jillfit.com/2011/03/06/7-ways-avoid-vacation-weight-gain/ Quotes to ponder: "DRINK YOUR WATER and continue to eat small meals every 3 hours." "Take the opportunity to slow down your meals on vacation, this is definitely a great way to manage the constant access to food without feeling deprived." "Remember, you are supposed to enjoy your vacation. Do not expect HUGE fat loss results." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2654: Amy Beardsley of SmartMoneyMamas.com reveals the importance of a good credit score in building wealth. She provides actionable strategies to improve credit, emphasizing the significance of responsible credit management in achieving financial stability and long-term wealth growth. Read along with the original article(s) here: https://smartmoneymamas.com/good-credit-score/ Quotes to ponder: "Your credit health is one of the most essential pieces of your financial puzzle." "No matter how you got where you are, there’s no judgment or shame here, just excellent credit strategies from The Frugal Creditnista, Netiva Heard, to help you get back on top of your financial game." "Small, baby steps to improve your credit are the most effective." Episode references: AnnualCreditReport.com: https://www.annualcreditreport.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2653: Lea Genders explores the concept of failure, not as a defeat but as a crucial step in finding one's true path. By embracing failure and understanding when it's a signal to change direction, we can discover our authentic purpose and build resilience. Read along with the original article(s) here: https://www.leagendersfitness.com/news/the-other-f-word-failure Quotes to ponder: "Failure is a dirty word, the other F word. We don't always like to admit to it, but failure is a part of the process." "I realize now that when I was looking for the life lesson in my failure and asking myself what could I have done differently, the only answer that ever came up was, 'not do it in the first place.'" "I failed because I wasn't on the right path. If I wouldn't have failed, I may have climbed the wrong ladder, made more money, with a higher-level position, with more responsibility, more stress, and further away from my real purpose." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2652: When training for a half marathon, fueling your body properly is crucial for optimal performance. Dr. Neal discusses the importance of carbohydrates, hydration, and personalized experimentation in finding the right balance for your body. He emphasizes the need for proper nutrition both in the weeks leading up to the event and on race day itself to ensure you have the energy to finish strong. Quotes to ponder: "Consuming the right types and amounts of carbohydrates has been found to improve performance during these types of events." "For those training for an endurance event, the general recommendation is to consume between 5 and 12 grams of carbohydrate per kg body weight per day." "A meta-analysis compared a high carbohydrate diet to lower-carbohydrate and keto-type diets and found no clear advantage to following a lower-carbohydrate or keto-type diet on athletic performance." Episode references: Academy of Nutrition and Dietetics: https://www.eatright.org/find-a-nutrition-expert Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2651: Steve Kamb of NerdFitness.com shares insights on achieving long-term health success by building sustainable habits, optimizing your environment, and fostering a strong support system. Using a blend of humor and practical advice, he challenges the notion that short-term diets work, advocating instead for smart, deliberate changes to make healthy living effortless. Read along with the original article(s) here: https://www.nerdfitness.com/blog/study-suggests-were-doomed-to-stay-fat-wait-what/ Quotes to ponder: "Set yourself up for long term success with habits that last PERMANENTLY." "We don’t do short term changes; our goal is long term, permanent solutions." "We need people who support and inspire us to get healthier rather than drag us back down." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2650: Steve Kamb of NerdFitness.com dives into a daunting study from King's College, London, suggesting a slim chance of obese individuals achieving long-term weight loss. He explores why mainstream methods fail and emphasizes the importance of behavioral psychology, supportive environments, and community, offering hope for sustainable change. Read along with the original article(s) here: https://www.nerdfitness.com/blog/study-suggests-were-doomed-to-stay-fat-wait-what/ Quotes to ponder: "We’re all screwed! And we’re going to stay fat forever. At least, that’s what a recent study conducted by researchers at King’s College, London, suggested." "It’s not so much that this advice doesn’t work (it does!), it’s that this is only one part of a much bigger picture." "As Morpheus tells Neo, 'There is a difference between knowing the path, and walking the path.'" Episode references: King's College London Study: https://www.kcl.ac.uk Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2649: David Cameron-Smith sheds light on the evolutionary marvel of fat storage and the best ways to burn it efficiently. High-intensity training emerges as a powerful method to enhance fat-burning capabilities, making it accessible for all ages to achieve their fitness goals and improve overall health. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/fitness/burning-fat/ Quotes to ponder: "Fat cells known technically as adipocytes commonly cluster together in their millions (or billions) to form the body’s adipose tissues." "Putting your muscles (and mitochondria) into an energy 'crisis' the kind that has you really huffing and puffing triggers the molecular machinery in mitochondria to adapt." "In both young exercisers (those between the ages of 18 and 30) and older exercisers (those between the ages of 65 and 80), high-intensity interval training (HIIT) had by far the greatest activation of muscle fat-burning capacity." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2648: Christian Finn debunks the myth that each pound of muscle burns 50-100 extra calories daily, revealing it’s actually closer to 5-6 calories. He explains how the metabolic boost from muscle gain is modest and highlights the importance of resistance training for overall body composition and metabolism. Read along with the original article(s) here: https://muscleevo.net/muscle-metabolism/ Quotes to ponder: "Most research shows that muscle doesn’t burn that many calories when it’s in a resting state." "In short, you can’t turn fat directly into muscle. But the energy stored in fat can and will be used to fuel muscle growth." Episode references: Power of 10: The Once-a-Week Slow Motion Fitness Revolution: https://www.amazon.com/Power-Once-Week-Revolution-Harperresource/dp/006000889X Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2647: Nancy Clark simplifies sports nutrition with her ABCs, offering practical tips for athletes to optimize performance through better eating habits. From the power of breakfast to the importance of carbs and hydration, she dismantles common myths and promotes a balanced, guilt-free approach to fueling and refueling. Read along with the original article(s) here: https://nancyclarkrd.com/2021/01/13/the-abcs-of-sports-nutrition/ Quotes to ponder: "Appreciate the power of food and the positive impact it has on athletic performance. Every meal and snack has a purpose; be responsible!" "Carbohydrates are the preferred source of muscle fuel for hard exercise. Serious athletes who minimize carb intake risk having poorly fueled muscles." "Thinner does not equate to performing better if the cost of being thinner is skimpy meals and poorly fueled muscles." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2646: Kathy Robinson's insightful narrative on AthenaWellness.com delves into the significance of seasonal changes, particularly the energetic shifts of spring and autumn. Emphasizing the importance of aligning our activities and self-care with these natural transitions, Robinson offers practical tips for grounding, nourishment, and introspection to enhance our well-being throughout the year. Read along with the original article(s) here: https://athenawellness.com/blog/2021/10/15/welcoming-seasonal-change Quotes to ponder: "Letting go is an act of renewal, of preparing for new growth that’s to come." "We can sense the summer winding down in spite of the warm weather. Perhaps we crave rest and start to slow a bit." "This time of year, we naturally turn inward toward rest and reflection. It can be a time for acknowledging growth and accomplishments by reviewing all that was experienced during the year." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2645: Victoria Jung delves into the subtle yet profound ways chronic stress affects our bodies, from hormone imbalances to cognitive changes. Discover practical stress-management techniques to help you regain balance and improve overall health. Read along with the original article(s) here: https://freeformfitness.ca/the-many-faces-of-chronic-stress/ Quotes to ponder: "Whether you realize it or not, there has been a constant hum of stress in the background of all of our lives." "Your heart is a muscle, so similarly to how you can overwork a bicep or a leg muscle, you can overwork the heart." "As long as movement is part of your daily routine, you will benefit from its stress-reducing effect." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2644: Discover practical solutions for alleviating plantar fasciitis and knee pain from an expert's personal journey. Learn the importance of proper footwear, the benefits of specialized inserts, and effective massage techniques to ease discomfort and promote healing. Quotes to ponder: "Plantar fasciitis is a fancy way of saying that there’s inflammation happening in the foot. The '-itis' in plantar fasciitis is a fancy way of saying inflammation." "When it comes to finding an appropriate shoe, the keys are comfort, first, and heel support second." "By working out at the same time every day, it may help ease some of the pain you’re experiencing." Episode references: The American College of Sports Medicine (ACSM): https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2643: Meagan Drillinger, writing for Healthline, highlights four common foods that can exacerbate anxiety: alcohol, caffeine, added sugars, and refined carbs. She explains how these foods impact the body and mind, offering practical alternatives to help manage anxiety more effectively through dietary choices. Read along with the original article(s) here: https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety Quotes to ponder: "Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed." "High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood." "Added sugars cause your blood sugar to go on a rollercoaster ride of spikes and crashes, and with it, your energy also goes up and down. When blood sugar crashes, your mood sours and anxiety levels can spike." Episode references: Anxiety and Depression Association of America: https://adaa.org Belly Fat for Dummies: https://www.amazon.com/Belly-Diet-Dummies-Erin-Palinski-Wade/dp/1118345851 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2642: Ben Greenfield and Michael Volkin share ingenious ways to leverage everyday household items for weight loss, from using vanilla scents to curb cravings to brushing your teeth to suppress appetite. Their creative tips, backed by science, offer practical strategies to help you consume fewer calories and boost your metabolism effortlessly. Read along with the original article(s) here: https://bengreenfieldlife.com/article/fat-loss-articles/light-switch-household-items-can-help-lose-weight/ Quotes to ponder: "Smelling a bottle of vanilla extract or wearing vanilla-scented lotion will also work to quell your cravings the next time you want to snack on something sweet." "Brushing your teeth right after dinner sends a signal to your brain that you’re done eating and discourages you from eating that calorie packing bedtime snack." "Researchers found people who ate a meal under soft lighting consumed 175 fewer calories than those who ate in a brightly lit room." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2641: Eric Leija explores the benefits of resistant starch, a unique carbohydrate that can aid in fat loss and improve gut health. Learn how incorporating resistant starch into your diet can enhance your overall fitness and well-being. Read along with the original article(s) here: https://www.ericleija.com/resistant-starch-the-carb-that-can-help-you-get-shredded/ Quotes to ponder: "Resistant starch is a type of carbohydrate that doesn’t get digested in the small intestine and instead reaches the large intestine intact." "Incorporating resistant starch into your diet can help you burn more fat, feel fuller longer, and improve your gut health." "It’s found naturally in foods like green bananas, oats, beans, and cooked and cooled rice and potatoes." Episode references: PubMed study on Resistant Starch: https://pubmed.ncbi.nlm.nih.gov/31765963/ Healthline article on Resistant Starch: https://www.healthline.com/nutrition/resistant-starch-101 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2640: Chalene Johnson shares her personal journey of overcoming negative body image and offers practical tips to boost self-esteem. By focusing on positive self-talk, avoiding negative influences, and setting realistic goals, she encourages us to love and appreciate our bodies as they are. Read along with the original article(s) here: https://www.chalenejohnson.com/body-image-how-to-love-the-body-you-have/ Quotes to ponder: "Even though it might feel weird to look at yourself in the mirror and say 'damn! you’re hot!' it is actually a proven technique that is used in behavioral therapy." "If you don’t like yourself and your body, working out like a mad man, doing tons of cardio, lifting nonstop, isn’t going to change your mindset." "Create small, attainable, measurable goals and congratulate yourself when you achieve them!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2639: Marc Bilodeau explores the joys and health benefits of cycling, highlighting its fun and freedom, its capacity to connect us with nature and friends, and its positive impacts on cardiovascular health, mental well-being, and muscle strength. With practical tips for enhancing your riding experience, Bilodeau makes a compelling case for incorporating biking into your lifestyle. Read along with the original article(s) here: https://www.fittrend.com/joys-of-riding-a-bike-benefits-of-cycling/ Quotes to ponder: "You can have a lot of fun riding a bike. It offers a sense of freedom, allowing you to explore your surroundings." "Cycling can improve your mental well-being by releasing endorphins that promote feelings of happiness, reduce stress, and lower anxiety." "Riding your bike can build your muscle strength and endurance." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2638: Embrace the beauty and power of motherhood as Crystal Karges takes you on a heartfelt journey through body acceptance. Discover how to see yourself through the loving eyes of your child, and learn the steps to foster self-love and compassion in a world that demands perfection. This transformative piece reminds us that true beauty lies in our imperfections and the memories we create. Read along with the original article(s) here: https://www.crystalkarges.com/blog/body-acceptance-accepting-your-body-through-the-changes-of-motherhood Quotes to ponder: "Every stretch mark, every curve and freckle and wrinkle, every gray hair or birthmark or dimple - there is nothing that can recreate the uniqueness of your beauty." "And the life you carried and wove in your womb, the sweetest miracle of life that stretched your body and your heart will never leave you the same." "Sweet mama, in a world that so harshly judges and demands perfection, allow yourself to live at peace with your body, mind, and soul." Episode references: Maya Angelou - Complete Poetry: https://www.amazon.com/Complete-Poetry-Maya-Angelou/dp/0812997875 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2637: Danielle Omar of FoodConfidence.com delves into the art of crafting the perfect healthy smoothie. By combining leafy greens, fiber, healthy fats, protein, and the right liquid, you can create delicious, nutrient-packed smoothies that keep you full and energized throughout the day. Read along with the original article(s) here: https://foodconfidence.com/2024/04/02/anatomy-of-a-healthy-smoothie/ Quotes to ponder: "Smoothies are one of my favorite ways to pack a ton of fiber-rich leafy greens, free-radical-fighting berries, and other important nutrients into each day!" "The best smoothies don’t just deliver a healthy dose of nutrients; they keep you full until your next meal, taste great, and don’t spike your blood sugar." "As long as your smoothies contain greens, fiber, healthy fats, protein, and a liquid, you’ll be good to go!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2636: Ari seeks guidance on choosing the right protein supplement as a woman aiming to gain muscle. Dr. Neal explains the protein needs for muscle growth, the importance of protein quality, and how to incorporate supplements safely into a balanced diet. Quotes to ponder: "Most studies have found that consuming above and beyond these daily protein recommendations does not seem to help improve muscle size or strength." "What seems to be most important is consuming protein throughout the day, not all at once." "In the short-term, using a protein supplement in the form of a protein powder that’s been tested for quality and purity is likely safe for most people." Episode references: USP certification: https://www.usp.org/verification-services/verified-mark American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2635: Rachel Trotta discusses practical strategies for integrating health and fitness into a busy lifestyle. She emphasizes adopting a flexible mindset, utilizing shorter, more frequent workouts, redefining exercise, setting realistic expectations, and practicing dietary moderation. Her advice helps individuals maintain their health goals amidst life's demands. Read along with the original article(s) here: https://racheltrotta.com/fitness/making-time-health/ Quotes to ponder: "You may not have hours, but you do have minutes." "Small, repeated habits lead to big gains, I promise." "Busy-ness and health are not mutually exclusive." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2634: Leo Babauta from ZenHabits.net explores our complex relationship with food, emphasizing that food should be viewed primarily as fuel rather than a source of comfort, pleasure, or entertainment. By recognizing and altering our motivations for eating, Babauta suggests we can simplify our lives, save money, and improve our health. Read along with the original article(s) here: https://zenhabits.net/its-time-for-a-new-relationship-with-food/ Quotes to ponder: "Technically, food is just fuel for living. That’s all - nothing else." "Our complicated relationship with food makes it hard to cut back on how much we eat." "By fasting, you learn to give up your need to eat for reasons other than fuel." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2633: JC Deen emphasizes the importance of not letting emotions dictate your actions, especially when it comes to fitness goals. By understanding your excuses and establishing constraints and accountability, you can maintain consistency even when motivation is low. Deen's insights highlight the power of choice and the benefits of acting despite emotional challenges. Read along with the original article(s) here: https://jcdfitness.com/2017/01/fitness-motivation/ Quotes to ponder: "Just because you don’t feel like training doesn’t mean you shouldn’t, especially if your end goal requires a certain level of consistency with working out." "Understanding you have a choice in whether or not you give in to your emotions or feelings is a big first step in the right direction." "Do the thing regardless of how you feel. Instead of waiting for motivation, build momentum instead." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2632: JC Deen emphasizes the importance of not letting emotions dictate your actions, especially when it comes to fitness goals. By understanding your excuses and establishing constraints and accountability, you can maintain consistency even when motivation is low. Deen's insights highlight the power of choice and the benefits of acting despite emotional challenges. Read along with the original article(s) here: https://jcdfitness.com/2017/01/fitness-motivation/ Quotes to ponder: "Just because you don’t feel like training doesn’t mean you shouldn’t, especially if your end goal requires a certain level of consistency with working out." "Understanding you have a choice in whether or not you give in to your emotions or feelings is a big first step in the right direction." "Do the thing regardless of how you feel. Instead of waiting for motivation, build momentum instead." Episode references: Meditations by Marcus Aurelius (Gregory Hays translation): https://www.amazon.com/Meditations-New-Translation-Marcus-Aurelius/dp/0812968255 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2631: Tara Ballard shares practical tips on maintaining your fat loss goals while dining out. Learn how to make mindful choices at various types of restaurants without compromising your social life or your progress. Read along with the original article(s) here: https://jillfit.com/2012/02/14/fat-loss-happens-anywhere/ Quotes to ponder: "Fat loss happens anywhere – meaning you can eat for fat loss virtually anywhere, it is all about making the right choices." "I make a clear and conscious choice to stick to my fat loss lifestyle no matter what my friends order or what the menu would presumably dictate that I order." "Be-Do-Have. If you want to be a lean person, then you need to be like a lean person now, and do the things a lean person would do so that you can have the lean physique you desire." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2630: Mr. Money Mustache reveals how a simple $198 investment in an Olympic barbell set transformed his fitness routine and saved him nearly $9,000 over a decade. Emphasizing the efficiency, cost-effectiveness, and health benefits of at-home weight training, he challenges the need for expensive gym memberships and promotes the convenience of working out at home. Read along with the original article(s) here: https://www.mrmoneymustache.com/2011/05/17/get-rich-with-olympic-barbells/ Quotes to ponder: "It’s incredibly motivating to have your gym at home too. There are no excuses about not wanting to go out or not having time." "If a few pounds of steel is all you need to stay fit, why do our indebted countrymen spend $20 billion annually to accomplish the same thing in more complicated ways like Yoga, bouncy aerobics and indoor bicycling classes?" "Every person on the entire planet who still has control over their arms and/or legs should be lifting weights regularly - no question about it." Episode references: Arnold’s Bodybuilding for Men: https://www.amazon.com/Arnolds-Bodybuilding-Men-Arnold-Schwarzenegger/dp/0671797484 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2629: Developing healthy habits can simplify your fat loss journey by eliminating the need for willpower and motivation. Lea Genders shares five actionable steps, such as incorporating more vegetables, prioritizing protein, walking daily, strength training, and eating slowly until 80% full, which can seamlessly fit into your busy lifestyle and lead to sustainable fat loss. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2017/10/8/5-simple-ways-to-get-a-jump-start-on-your-fat-loss-goals Quotes to ponder: "Once you develop healthy habits, you no longer have to rely on willpower or motivation." "The little things add up to big results, don't discount them." "Listening to your body is one of the best ways to control calorie intake." Learn more about your ad choices. Visit megaphone.fm/adchoices

Ask Dr. Neal your question about health, nutrition, diet, fitness, and more here: http://OLDPodcast.com/ask or call: 614-568-3643 Episode 2628: Q&A - Using Monk Fruit Extract & Stevia as Sugar Substitutes - The Science of Sugar Alternatives The original post is located here: https://oldpodcast.com/monk-fruit-sweetener-stevia/ Visit Me Online at OLDPodcast.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2627: Fermentation has been a staple of human diets for millennia, offering not only preservation but also enhancing flavor and nutritional value. David Cameron-Smith delves into the fascinating world of fermented foods, uncovering their historical roots, the microbiological magic behind them, and their modern-day health benefits. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/nutrition/fantastic-fermentation/ Quotes to ponder: "These tiny bugs begin the process of digesting the food, but in so doing they make a whole new cocktail of interesting products, not least alcohol." "The unique properties of the fermentation bacteria generate complex, alluring and undeniable flavors. Life would be bland and boring without bacteria!" "Probiotic bacteria reset the optimal balance of the gut microbiome. Exactly how this occurs remains a scientific mystery, and it is one of the exciting frontiers of nutritional research right now." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2626: Nia Shanks explores how modern health and fitness culture can become counterproductive, focusing on appearance over well-being. She advocates for sustainable habits that promote overall health and functional strength, encouraging a shift away from restrictive diets and excessive workouts. Read along with the original article(s) here: https://niashanks.com/health-fitness/ Quotes to ponder: "Your health and fitness regimen should not require you to suffer or force you to revolve your life around a particular plan." "I want my body to serve me and allow me to live an awesome life." "Beware the person selling suffering as dedication, exhaustion as virtue, and obsession as health." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2625: Harold Gibbons emphasizes the critical role of rest within workouts for optimal results. Harold explores how strategic resting and active recovery can enhance strength and conditioning, ensuring that each exercise session is both effective and efficient. Read along with the original article(s) here: https://markfisherfitness.com/the-art-of-active-rest/ Quotes to ponder: "It's your hotness, and you want it now! Relax pumpkin, it’s not coming that fast." "Rest periods give your oxidative energy system more time to recover. That’s why you’re still breathing hard!" "Respect that rest periods are part of the program, and that allowing yourself time to recover is part of the process." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2624: Christian Finn of MuscleEvo.net breaks down the efficacy of super slow training for muscle growth, revealing that despite its claims, this method often falls short of traditional training in delivering superior muscle size and strength gains. Citing multiple studies, Finn underscores that traditional speed training consistently outperforms super slow techniques in both strength and hypertrophy, making it the more effective choice for fitness enthusiasts. Read along with the original article(s) here: https://muscleevo.net/super-slow-training/ Quotes to ponder: "Training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy." "Muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group." "Despite the big difference in time under tension, the slow speed group gained less muscle than the group using a traditional lifting speed." Episode references: Journal of Strength and Conditioning Research: https://journals.lww.com/nsca-jscr/pages/default.aspx Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2623: Nancy Clark dispels common myths about bread, emphasizing that it can be a healthy part of an athlete’s diet. She explains that bread isn't inherently fattening, white bread isn't a nutritional zero, and it doesn't necessarily spike blood glucose. Understanding the role of bread can help athletes enjoy their favorite foods without guilt. Read along with the original article(s) here: https://nancyclarkrd.com/2017/06/13/bread-good-bad-or-yummy/ Quotes to ponder: "You ‘get fat’ when you repeatedly overeat total calories for the day. The myth that bread is fattening; carbs are fattening is just that, a myth." "Depriving yourself of this little pleasure leads to ‘last chance eating.’ You’d be better off taking the power away from bread by eating it more often." "White bread can be included in an overall balanced sports diet. Just balance it with whole grains at the other meals." Episode references: Nancy Clark's Sports Nutrition Guidebook: https://www.amazon.com/Nancy-Clarks-Sports-Nutrition-Guidebook/dp/1450459935 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2622: Julianna Poplin explores the transformative power of creating a sanctuary at home. By implementing simple changes like regular cleaning, intentional lighting, and comfortable touches, you can turn your space into a haven of relaxation and tranquility, reducing stress and enhancing your overall well-being. Read along with the original article(s) here: https://www.thesimplicityhabit.com/how-to-make-your-home-your-sanctuary/ Quotes to ponder: "Your home should be your sanctuary. It should be a place where you can truly relax and be at ease, a calm and clutter-free space." "High-quality linens and comfortable furniture make your home feel cozy and inviting, and you’ll find yourself much more at ease." "Clutter can cause stress. It can contribute to anxiety. And it can make you feel overwhelmed, even if you can’t exactly figure out why." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2621: Tina Williamson shares practical steps to embrace mindful eating, transforming mealtime into a nourishing and mindful practice. By recognizing emotional triggers, expressing gratitude, and savoring flavors, we can develop a healthier relationship with food, benefiting our physical and emotional well-being. Read along with the original article(s) here: https://tinybuddha.com/blog/stop-devouring-food-start-enjoying-5-tips-mindful-eating/ Quotes to ponder: "Before you steal from the cookie jar always ask yourself, does my body need nourishment or am I feeding my emotions?" "Think about the miraculous ecosystem. Consider the apple pickers, the supermarket workers. Honestly, we could go on forever and what you would ultimately discover is that the kindness of the entire universe is in this apple." "Mindful eating naturally results in a love of healthy foods. It’s inevitable." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2620: Dr. Neal addresses concerns about air fryers potentially producing harmful compounds like acrylamide and polycyclic aromatic hydrocarbons (PAHs). While air frying may still create acrylamide, it significantly reduces PAH production compared to traditional frying methods, making it a safer alternative. Quotes to ponder: "Air fryers use this same concept but instead of surrounding a food in hot oil, it circulates hot air around the food." "When researchers compared air frying to deep frying, they found that fewer PAHs were produced by air frying." "Adding spices, like turmeric and ginger, to the marinade has also been found to reduce the production of PAHs." Episode references: Reducing PAHs in Grilled Foods: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6476651/ Acrylamide and Cancer Risk: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/acrylamide-fact-sheet Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2619: Running and cycling are both fantastic forms of aerobic exercise with unique benefits for cardiovascular health, calorie burn, muscle building, toning, and weight loss. Whether you prefer the high-impact calorie burn of running or the lower-impact endurance of cycling, choose the one that best fits your lifestyle and goals for a sustainable and enjoyable fitness routine. Read along with the original article(s) here: https://www.healthline.com/health/fitness-exercise/cycling-vs-running Quotes to ponder: "Running burns more calories than cycling because it uses more muscles." "Your muscles and bones will get stronger from use and the impact of hitting the ground." "Neither cycling nor running stands out as a far better option than the other. Pick whichever one fits your lifestyle to ensure you’ll enjoy it and stick with it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2618: Steve Pavlina shares the transformative practice of a "presence walk," emphasizing the profound impact of focusing entirely on the present moment during a walk. This simple yet challenging exercise helps quiet the mind, enhances sensory perception, and promotes inner peace and emotional stability. Read along with the original article(s) here: https://stevepavlina.com/blog/2006/04/go-for-a-presence-walk/ & https://stevepavlina.com/blog/2005/02/rebuilding-momentum-after-setbacks/ Quotes to ponder: "It was an amazing experience. I felt like I’d entered a new dimension. Everything became more vivid and alive." "Try going for a presence walk today, and see how long you can keep your attention focused fully on the present moment." "In the long run, I believe this practice helps improve concentration and emotional stability, and it certainly promotes feelings of inner peace and well-being." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2617: Counting calories for 30 days is a powerful way to gain control over your eating habits, helping you make more informed choices to lose fat and build muscle. Daniel Freedman emphasizes that this practice fosters awareness, allowing for better management of your diet without the long-term commitment. Read along with the original article(s) here: https://bachperformance.com/why-you-should-count-calories-for-30-days-once-in-your-life/ Quotes to ponder: "Counting calories for 30 days is the best way to retake control of your eating and, ultimately, help you lose fat and build muscle." "What gets measured gets managed." "The ten minutes it takes you each day to track will give you the awareness and discipline to improve your eating for the rest of your life." Episode references: Precision Nutrition: https://www.precisionnutrition.com/ The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2616: Chalene Johnson reveals the keys to building consistent habits by emphasizing self-belief, making conscious decisions, and crafting specific plans. Her advice helps listeners stay on track without striving for perfection, making it easier to achieve long-term success. Read along with the original article(s) here: https://www.chalenejohnson.com/why-cant-i-stay-consistent-the-3-simple-steps-to-building-consistency/ & https://www.chalenejohnson.com/3-tips-to-quickly-improve-your-body-image/ Quotes to ponder: "You have to make a conscious decision to be consistent and figure out how being successful makes you feel." "Make sure that you write down, on paper, how you plan on succeeding." "It's okay if you slide here and there. That’s totally fine - in fact, it’s to be expected!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2615: Exercising outdoors is invigorating and can boost your mood, but warm weather presents dangers like dehydration, heat exhaustion, heatstroke, sunburn, and respiratory issues. Marc Bilodeau outlines essential tips to stay safe, including hydrating well, exercising during cooler parts of the day, wearing appropriate clothing, and listening to your body. Read along with the original article(s) here: https://www.fittrend.com/dangers-of-exercising-in-warm-weather/ Quotes to ponder: "Exercising outdoors can be fun, but warm weather can increase your risks of dehydration, heat exhaustion, illness, sunburn, and heatstroke." "Drink plenty of fluids before, during, and after you exercise. While you exercise, aim to drink 4 to 8 oz every 15 to 20 minutes." "Listen to your body and pay attention to how you feel. If you need to take a break, take one." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2614: Finding time to work out as a busy mom can be challenging, but Josh Anderson offers practical tips to make fitness a priority. From early morning yoga sessions to involving the kids in fun exercises, these strategies help moms stay energized and healthy. Remember, self-care through exercise not only benefits you but sets a positive example for your children. Read along with the original article(s) here: https://diyactive.com/tips-to-help-busy-moms-find-time-to-exercise/ Quotes to ponder: "Finding time for fitness can help you feel more energized and happy." "Exercise is essential for self-care and keeps our minds and bodies healthy." "Make exercise part of family time and get everyone involved!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2613: In this enlightening piece, Ondina Hatvany delves into the emotional underpinnings of weight loss and gain through the journey of her client, Rose. Hatvany highlights the crucial role of ongoing support in breaking negative cycles and fostering lasting recovery, urging readers to seek help and build a supportive community for sustained self-care and empowerment. Read along with the original article(s) here: https://www.psychalive.org/exploring-the-underlying-emotions-behind-weight-loss-and-weight-gain/ Quotes to ponder: "No offense to you, but I feel that I should be able to control my food and weight by myself without the help of a therapist!" "She explored the many overt and covert messages she received that fed her fears that if she didn’t look skinny she would not be loved, accepted or belong." "Dysfunctional patterns with food and hatred of one’s body are learned behaviors; we were not born with them!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2612: Dr. Neal answers Susan's question about light lamp therapy, confirming its effectiveness in treating depression and regulating circadian rhythms. He explains how light influences our sleep-wake cycles, the optimal use of light boxes, and emphasizes the importance of consulting a healthcare provider. Quotes to ponder: "Light lamp therapy is helpful for treating depression and regulating our circadian rhythms." "Our circadian rhythms can be influenced by the environment, with light and darkness being the most powerful factors." "If we live in an area where the sun typically shines, spending 30 minutes outdoors each morning is usually enough." Episode references: Light box products: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298 Meta-analysis on light therapy: https://pubmed.ncbi.nlm.nih.gov/32622169/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2611: JC Deen of JCDFitness.com explains the best approach to cardio for weight loss, emphasizing that while cardio isn't mandatory, incorporating light activities like walking can aid fat loss. He highlights the importance of maintaining a caloric deficit over fixating on specific heart rate zones and warns against overdoing cardio due to sustainability, injury risk, and stress hormone imbalance. Read along with the original article(s) here: https://jcdfitness.com/2017/12/cardio-weight-loss/ Quotes to ponder: "At the end of the day, no cardio is required, but adding in some form of movement, even if it’s just walking, can help you burn more calories and lose fat more efficiently and quickly." "It’s not worth worrying about because our bodies burn fat all the time." "If your answer is no, it’s time to rethink the approach." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2610: JC Deen explores whether cardio is the best exercise for weight loss, highlighting that the choice depends on individual goals and needs. He clarifies misconceptions about cardio and fat loss, discussing the differences between aerobic and anaerobic exercises and their impacts on weight training recovery and hunger. Ultimately, he emphasizes the importance of a sustainable, enjoyable cardio routine and the necessity of a caloric deficit for fat loss. Read along with the original article(s) here: https://jcdfitness.com/2017/12/cardio-weight-loss/ Quotes to ponder: "It’s common to think that cardio automatically equals fat loss, but it’s not the case at all." "You don’t have to use cardio to burn extra calories which will lead to fat loss." "Cardio is ONLY a tool. Some people lose fat only weight training 3-6 times per week and managing their diet." Learn more about your ad choices. Visit megaphone.fm/adchoices