Optimal Health Daily

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 2545: Rachel Shanken of MindBodyWise.com offers practical, drug-free methods for calming anxiety. These techniques focus on reinterpreting and engaging with anxiety differently to alleviate its intensity and embrace a more peaceful state of being. Discover these simple, accessible strategies to transform your anxious moments into opportunities for personal growth and awareness. Read along with the original article(s) here: https://mindbodywise.com/blog/6-natural-ways-to-calm-your-anxious-heart/ Quotes to ponder: "An anxious heart equals an anxious mind." "Labeling your anxiety as 'anxiety' is honest and helpful initially. However, once you know what it is, consider calling your anxiety by another name that has less heaviness and upset to it." "Instead of trying to change it, let your anxiety be. The act of trying to push against what is, is what leads to more of it because what you resist persists." Episode references: Dr. Kelly McGonigal's TED Talk, "How to Make Stress Your Friend," is available on TED's official site: How to make stress your friend | TED Talk. 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 2544: Discover the rigorous science behind Tabata workouts with Chalene Johnson's exploration of its origins and effectiveness. Learn why true Tabata training demands extreme intensity and adequate rest periods, making it a powerful but occasionally used tool for boosting both aerobic and anaerobic fitness. Read along with the original article(s) here: https://chalene.com/can-you-tabata-workout-every-day/ & https://chalene.com/real-definition-good-health/ Quotes to ponder: "Most people don’t know what max feels like. Truth." "Tabata isn’t about what’s trendy. It’s about what works." "Exercise is a stress and healthy stress when accompanied by proper rest." 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 2543: Explore why missing a workout isn't the setback it seems with Marc Bilodeau of FitTrend.com. Delve into strategies for staying consistent with your fitness routine without the pressure of making up for lost time, understanding that occasional rest days may be more beneficial than you think. Read along with the original article(s) here: https://www.fittrend.com/should-you-try-to-make-up-a-missed-workout/ Quotes to ponder: "Consistency is the key to making progress." "Missing a workout occasionally will not derail your fitness goals." "You shouldn’t try to make up a missed workout because you could be stressing your body with extra work, which will only lead to fatigue, burnout, and injury." 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 2542: Discover the vital insights Dr. Margaret Rutherford offers on resolving parenting conflicts in a constructive manner. Through her work, you'll learn about the importance of appreciating differences, managing personal insecurities, and fostering cooperation in parenting, leading to a healthier and more balanced family dynamic. Read along with the original article(s) here: https://drmargaretrutherford.com/how-to-solve-the-parenting-debate-four-important-realizations/ Quotes to ponder: "Parenting is one of the toughest jobs in the world. There’s no rehearsal. No interview process. You haven’t a clue what it’s going to be like, and suddenly, you’re hired." "Appreciate and be grateful for your differences. Maybe your partner announces on a sunny Saturday morning, 'It’s a gorgeous day! Let’s take the kids for a hike!' But you’d planned chores for the day." "Manage your own insecurity. Parenting is the most ambiguous task you’ll ever do. None of us know for certain what the outcome will be." Episode references: The Four Agreements: https://www.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319 How to Improve Your Marriage Without Talking About It: https://www.amazon.com/Improve-Your-Marriage-Without-Talking/dp/0767923189 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 2541: Explore practical wellness strategies with Bret Gornik and Jason Loebig as they guide you through setting better health priorities, balancing the "all or nothing" mentality, and incorporating underrated daily wellness actions into your routine. Learn to make gradual yet impactful changes that enhance your well-being and develop a holistic approach to health. Read along with the original article(s) here: https://livebetterco.org/how-to-create-better-priorities-with-your-health/ & https://livebetterco.org/the-four-most-underrated-wellness-strategies-for-better-wellbeing/ Quotes to ponder: "Better health starts with improving on your weaknesses, not doubling down on your strengths." "It’s not an all-or-nothing game; usually getting it 'right' most of the time can move the needle on good health forward." "The goal is to make better decisions more often than not." Episode references: The Happiness Project by Gretchen Rubin: https://a.co/d/ez9prgP 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 2540: Discover how to manage high cholesterol levels effectively when traditional methods fall short. This insightful discussion unpacks the complexities of cholesterol, its bodily functions, and advanced medication options like Praluent and Repatha, aimed at reducing LDL levels. Learn about impactful lifestyle changes, from diet tweaks to exercise tips, that could enhance medication efficacy and provide substantial health benefits. Quotes to ponder: "Cholesterol isn't just about what we eat; our bodies produce it too because we need some cholesterol floating around in our bloodstream." "The liver makes cholesterol on its own. This is because we need some cholesterol floating around in the bloodstream." "If our cholesterol levels get too high, it increases the risk of blockages in the arteries." 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 2539: In "Food is My Friend: 6 Tips for Mindful Eating," Amanda Owen offers practical guidance to foster a healthier, more respectful relationship with food. By detailing strategies like counting blessings and appreciating all food equally, the article invites readers to reconnect with their meals and transform eating into a nourishing and mindful experience. Read along with the original article(s) here: https://tinybuddha.com/blog/food-is-my-friend-6-tips-for-mindful-eating/ Quotes to ponder: "Your body is precious. It is our vehicle for awakening. Treat it with care." Episode references: The Power of Receiving: A Revolutionary Approach to Giving Yourself the Life You Want and Deserve: https://a.co/d/bfxkxRf Born to Receive: 7 Steps Women Can Take Today to Reclaim Their Half of the Universe: https://a.co/d/1q1iLeg 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 2538: Discover how to streamline your fitness regimen for effective fat loss with Nia Shanks’ straightforward advice. In “Three Simple Ways to Lose Fat,” Shanks demystifies the process, offering practical, no-nonsense strategies that encourage incorporating simple daily activities like walking, hill sprints, and kettlebell swings to not only shed fat but also enhance overall wellness as summer approaches. Read along with the original article(s) here: https://niashanks.com/three-simple-ways-to-lose-fat/ Quotes to ponder: "Going for a walk every day does burn fat if you do it consistently." "Kettlebell swings are excellent for fat loss." Episode references: The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Dan John's "10,000 Swing Kettlebell Workout": https://www.t-nation.com/workouts/the-10000-swing-kettlebell-workout-revisited/ 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 2537: Exploring the transformative power of nature, Robin Shliakhau's article captures how intentional outdoor activities can simplify life and enhance well-being. Through a personal narrative of a camping trip with family and friends, Shliakhau reveals the profound physical and mental health benefits and the creative inspiration and simplicity nature offers, encouraging readers to embrace the outdoors more frequently. Read along with the original article(s) here: https://www.becomingminimalist.com/outdoors/ Quotes to ponder: "I went to the woods because I wished to live deliberately, to front only the essential facts of life, and to see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived." "What must be done before dark? What can wait? What is pointless? What is weighing us down? What can we live without?" Episode references: How to Raise a Wild Child: https://www.amazon.com/How-Raise-Wild-Child-Earth/dp/0544705297 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 2536: Discover the rejuvenating potential of movement with Kerry Ogden's enlightening articles on "The Bones" and "Aging Backwards." Learn how simple, everyday exercises can significantly improve your bone health and flexibility, redefining your approach to aging and promoting a life of vitality and grace. Read along with the original article(s) here: https://kerryogden.com/2022/05/bones/ & https://kerryogden.com/2022/03/age-backwards/ Quotes to ponder: "The simplest and most effective way to recruit all the bones is by doing large, full-body movements using the weight of your body as the load on the bones." "Good posture begins with the feet. If the base is crooked, the entire structure will be off-balance." "The ‘secret’ to keeping these powerhouses well fed and burning strong may surprise you. You don’t have to run marathons or spend hours pumping iron at the gym. All you need to do is stretch." Episode references: The Power of Now: https://a.co/d/4bjDITm 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 2535: Discover Jill Coleman's refreshing approach to body positivity in "Body Dissatisfaction" where she encourages women to embrace 'acceptance without resignation.' Through her personal experiences and coaching insights, Coleman navigates the dangerous waters of body dissatisfaction and promotes a healthier, guilt-free approach to self-improvement. Read along with the original article(s) here: https://jillfit.com/2012/02/16/body-dissatisfaction/ Quotes to ponder: "Learning 'acceptance without resignation' is a much gentler approach and also a just as effective tool when striving for body change." "Negative motivation (guilt, remorse, etc) rarely works." "You are worthy, and special and amazing 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 2534: Discover Robert Farrington's insightful strategies for eliminating $10,000 of debt within a year, as detailed on TheCollegeInvestor.com. Learn how to effectively manage your finances through structured payment plans, frugal living, and leveraging tools like debt calculators to maximize savings and overcome financial hurdles efficiently. Read along with the original article(s) here: https://thecollegeinvestor.com/18764/pay-off-10000-debt-one-year/ Quotes to ponder: "The first step in any good debt pay-off plan is knowing how much money you need to come up with to meet your goal." "It’s impossible to know where to cut back if you don’t know where you’re spending." "When things get hard don’t give up. In a year from now, you’ll be thanking yourself for sticking with the plan!" Episode references: Uber Frugal Month by Mr. and Mrs. Frugalwoods: https://www.frugalwoods.com/uber-frugal-month-challenge/ 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 2533: Lea Genders of LeaGendersFitness.com breaks down the essential do's and don'ts of selecting running shoes, emphasizing the importance of comfort and fit over aesthetic choices. Discover practical tips on shoe size, lifespan, and care to optimize your running experience and prevent injuries. Read along with the original article(s) here: https://www.leagendersfitness.com/news/the-dos-and-donts-of-running-shoes Quotes to ponder: "The number one consideration in buying running shoes should be comfort." "Your feet expand and swell when you run, so it is advised to buy your running shoes up to one size bigger than your street shoes." 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 2532: Discover effective ways to maintain adequate calcium levels while embracing a vegan diet. Learn about the daily recommended calcium intake, the challenge of calcium absorption from plant-based sources, and practical strategies involving fortified products and supplements to ensure you're getting enough of this essential nutrient. Quotes to ponder: "Calcium is important for our overall health because it can help prevent a number of diseases, including osteoporosis, where holes start to form in our bones making them brittle." "The National Institutes of Health say that the body absorbs about 30% of the calcium from cow’s milk. But when it comes to spinach, the body only absorbs about 5%." "While I prefer we try and consume our nutrients from food sources, there are times when we may need to consider a supplement." 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 2531: Explore the intriguing connection between metabolism and body shape with David Cameron-Smith's insights from LesMills.com. Understand the role of muscle mass, the impact of NEAT (non-exercise activity thermogenesis), and the effects of age and diet on metabolic rates. This episode sheds light on common misconceptions and provides practical tips for managing your metabolic health. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/fitness/your-metabolism/ Quotes to ponder: "Metabolism is the total of all the chemical reactions that are taking place in every living cell of the body. It’s our very own life source." "The only thing guaranteed to work in boosting your metabolism is exercise. The double boost of exercise -speeding metabolism and improving muscle mass and function - has many additional health benefits." Episode references: Les Mills Fit Planet, which includes articles and insights on fitness and health: Fit Planet 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 2530: Steve Kamb of NerdFitness.com challenges us to uncover our unique "superpower" — that special skill or trait we bring to the collective table of life, akin to the extraordinary abilities found in superhero teams like the Avengers or Justice League. By identifying and honing this personal strength, Kamb inspires readers to make a significant, positive impact on those around them, encouraging a journey of self-improvement and communal uplift. Read along with the original article(s) here: https://www.nerdfitness.com/blog/how-to-create-your-own-super-power/ Quotes to ponder: "WHAT ARE YOU BRINGING TO THE TABLE? I want to know what your 'superpower' is." Episode references: Legends of the Hidden Temple of IMDb: https://www.imdb.com/title/tt0310482/?ref_=ext_shr_lnk 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 2529: Crystal Karges delves into the often-misunderstood realm of diet culture, shining a light on how striving for health can paradoxically lead down a path of disordered eating. Her insightful narrative reveals the detrimental effects of equating health with dietary restrictions and excessive exercise, advocating for a holistic view of well-being that encompasses mental, physical, and social health. Karges' powerful message encourages a shift away from destructive habits toward a more compassionate, fulfilling approach to food and self-care. Read along with the original article(s) here: https://www.crystalkarges.com/blog/overcoming-an-unhealthy-relationship-with-food Quotes to ponder: "Health is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity." "Doing all the things that were supposed to be 'healthy' were hurting me, physically, emotionally, and mentally." 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 2528: Christian Finn's insights in "Is Eating Late at Night Bad for Weight Loss?" Part 2, challenges common weight loss myths, revealing how meal timing affects body composition and weight loss differently. Through rigorous studies, Finn explains that personal adherence to a diet matters more than the timing of large or small meals, inviting readers to find the meal pattern that best suits their lifestyle. Read along with the original article(s) here: https://muscleevo.net/eating-late-night/ Quotes to ponder: "This wasn’t a study where the subjects were living in tightly controlled conditions. They were on their own." "As long as you adhere to a few basic dietary guidelines, the way you distribute your calories for the day can be left to personal preference." Episode references: Timing of Meal May Affect Weight Gain By NIH: https://www.nih.gov/news-events/nih-research-matters/timing-meal-may-affect-weight-gain 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 2527: Christian Finn demystifies the debate around nighttime eating and its effect on weight loss by exploring research studies and trials. Finn delves into the complexities of how meal timing, specifically larger dinners, may impact body composition, offering insights that challenge conventional wisdom on dieting. Read along with the original article(s) here: https://muscleevo.net/eating-late-night/ Quotes to ponder: "The idea that eating a meal late at night puts the brakes on weight loss appears to come from a couple of studies published in the 1970s." "First up, a study shows that eating a larger carbohydrate-rich meal later in the day helps rather than hinders weight loss." "This study does show a clear benefit to eating more carbohydrates at night. But the difference was still relatively small, amounting to 5.5 pounds (2.5kg) over six months." 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 2526: Benjamin Hardy's insightful piece on BenjaminHardy.com delves into the critical distinction between the "Time and Effort Economy" and the "Results Economy," highlighting why many hardworking individuals remain in the status of "wannabes." By emphasizing the importance of commitment to specific, powerful results over just time and effort, Hardy offers a transformative perspective for anyone looking to achieve genuine success and fulfill their true desires. Read along with the original article(s) here: https://medium.com/mind-cafe/the-1-reason-most-people-will-forever-remain-wannabes-56309ff3fc3a Quotes to ponder: "When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps." "There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it." Episode references: Strategic Coach by Dan Sullivan: https://www.strategiccoach.com/ Dr. Carol Dweck's concept of the "fixed mindset": Mindset: The New Psychology of Success Napoleon Hill's emphasis on purpose and desire: Think and Grow Rich 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 2525: Nancy Clark's insights in "Sports Nutrition: Elite vs. Recreational Athletes" offer tailored nutritional guidance to athletes at all levels. Highlighting the importance of carbohydrates, proteins, and fluids, Clark emphasizes personalized nutrition for peak performance and recovery, whether you're an elite competitor or a fitness enthusiast. Read along with the original article(s) here: https://nancyclarkrd.com/2019/03/11/sports-nutrition-elite-vs-recreational-athletes/ Quotes to ponder: "Sports nutrition recommendations are based on the assumption we all want to get the most benefits from our workouts so we can perform to the best of our abilities." "Carbohydrate deficiency is common. All exercisers can improve their performance (and health) by consuming adequate 'high quality' carbs (grains, fruits, veggies) to fuel muscles and prevent needless fatigue." "Natural foods offer a complex matrix of nutrients that interact synergistically." 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 2524: Explore the intriguing world of mushroom coffee with Dr. Neal, who delves into the trend's current status and its potential benefits versus risks. From its unique blend and flavor to the medicinal mushrooms it's made from, such as lion's mane and chaga, Dr. Neal sifts through the claims to provide a grounded perspective on whether this coffee alternative is worth your cup. Quotes to ponder: "Mushroom coffee is made just like it sounds: mixing ground coffee with mushrooms with equal parts of both." "In some cultures, these are considered medicinal mushrooms and are believed to provide health benefits like decreasing stress, providing a boost to the immune system, improving gut health, and reducing inflammation throughout the body." "We just don’t know whether, by combining them, they provide any health benefits." 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 2523: Discover the truths about losing belly fat with Ann Pietrangelo's insightful piece on Healthline.com. She debunks common myths around spot reduction and quick fixes, emphasizing the importance of a holistic approach to weight loss through diet and exercise. Learn how creating a caloric deficit and engaging in physical activities tailored to burning belly fat can set you on the path to a healthier you. Read along with the original article(s) here: https://www.healthline.com/health/how-long-does-it-take-to-lose-belly-fat Quotes to ponder: "Having some body fat is healthy, but there’s good reason to want to lose extra weight around your waist." "If your goal is to lose belly fat, there’s no easy or quick method. Crash diets and supplements won’t do the trick." "To lose weight and keep it off, you have to make changes you can stick with. If it sounds like too much, start with one small change and add others when you’re ready." Episode references: Journal of Obesity article, authored by Stephen H. Boutcher: https://www.hindawi.com/journals/jobe/2011/868305/ 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 2522: Explore the pivotal role of coordination in athletic development with Ross Enamait of RossTraining.com. Discover why diversifying your training beyond strength and endurance can lead to significant improvements in overall athleticism. This insightful article sheds light on the often-overlooked aspects of physical fitness, providing valuable guidance for athletes at all levels. Read along with the original article(s) here: https://rosstraining.com/blog/2016/08/athletic-development-beyond-strength/ Quotes to ponder: "There just aren’t as many kids playing a variety of sports throughout the year. As a result, many athletes aren’t developing the coordination that they would have in previous generations." "In other words, it won’t matter how strong or enduring you are if you lack the coordination to apply those attributes effectively." "Training to improve coordination is challenging, effective, and fun. Speaking for myself, it's one of the most enjoyable parts of my routine." 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 2521: Renae Earle illuminates the profound impact of eating a colorful array of fruits and vegetables on preventing diseases, backed by the latest nutritional biochemistry. Discover the health-transforming power of phytochemicals like lycopene and polyphenols, and how they contribute to combating cancer, blindness, and hypertension. Dive into this kaleidoscopic nutritional journey with Earle and learn how diversifying your plate can not only enhance your health but also bring visual delight to your meals. Read along with the original article(s) here: https://www.idealnutrition.com.au/eat-a-rainbow/ Quotes to ponder: "Eating a wide range of fruit and vegetables ensures adequate vitamin and mineral consumption. Aside from this, fruits and vegetables of different colours contain a myriad of phytochemical compounds with a plethora of health benefits." "Lycopene has antioxidant functions and is thought the be an active component in fighting against some cancers, particularly prostate." "Polyphenols have been linked to a range of health benefits including cardiovascular health, obesity reduction, anti-carcinogenic properties, decreased oxidative stress and inflammation." 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 2520: Chalene Johnson offers practical advice on curbing late-night snacking and emotional eating in her insightful articles. She emphasizes the importance of recognizing and replacing unhelpful nighttime habits with healthier routines, and the power of confronting emotions directly instead of resorting to food. Her straightforward strategies aim to foster respect for one's body and mind, paving the way for lasting change. Read along with the original article(s) here: https://chalene.com/how-to-stop-eating-at-night/ & https://www.chalenejohnson.com/overcome-emotional-eating/ Quotes to ponder: "Go to bed earlier and remember that you need to show respect for your body. Treat yourself well in the hours before you go to bed." "Make wise choices. Instead of having a cocktail, have a some decaf hot tea." "Instead of avoiding the feeling, confront it with a tactic that is going to actually help to resolve the feeling and create more peace." 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 2519: Marc Bilodeau of FitTrend.com debunks common health and fitness myths in this enlightening article. He clarifies misconceptions around spot reduction, the efficacy of cardio for weight loss, the dangers of over-exercising, the myth of pain for gain, and more, offering evidence-based advice for those looking to improve their health and fitness journeys. Read along with the original article(s) here: https://www.fittrend.com/dont-believe-these-health-and-fitness-myths/ Quotes to ponder: “Your body decides where it pulls fat to burn for energy, which is never where you want it and is written in your genes." 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 2518: Discover the art of calm with Marc Chernoff's enlightening guide on curbing overreactions and arguments. Learn powerful mantras that foster patience, understanding, and a peaceful response to life's frustrations, ultimately enhancing your relationships and well-being. Read along with the original article(s) here: https://www.marcandangel.com/2016/06/15/7-powerful-mantras-to-stop-you-from-overreacting-and-arguing-with-people/ Quotes to ponder: "Inner peace and harmony begins the moment you take a deep breath and choose not to allow another person or event to control your thoughts and emotions." "Don’t let the silly little dramas of each day get the best of you. Be selective in your battles. Oftentimes peace is better than being right." "Most people make themselves unhappy simply by finding it impossible to accept life just as it is presenting itself right now. Breathe." Episode references: Books by Marc & Angel: https://www.marcandangel.com/book/ 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 2517: Dr. Jenny Brockis shares insightful perspectives on the profound impact nature and physical activity have on our mental and physical well-being. Exploring the benefits of spending time outdoors and the power of happy feet in boosting mood and cognitive function, Brockis' work illuminates simple, yet effective strategies for enhancing life quality without the need for costly memberships or equipment. Read along with the original article(s) here: https://drjennybrockis.com/2020/11/20/how-spending-time-with-mother-nature-does-us-good/ & https://drjennybrockis.com/2015/6/10/why-happy-feet-are-good-for-thinking/ Quotes to ponder: "Outside exercisers have been shown to have lower BMI’s, are less prone to obesity and have more energy." "Learning to overcome that negative bias that can develop when we feel down, might be as simple as making a conscious choice to walk in a happier way." Episode references: Last Child in the Woods: Saving Our Children From Nature-Deficit Disorder by Richard Louv: https://www.amazon.com/Last-Child-Woods-Children-Nature-Deficit/dp/156512605X 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 2516: Dr. Neal delves into the longstanding investigation into whether freezing fruits and vegetables compromises their nutritional integrity, sharing insightful research findings. Freezing, he explains, is a method to prevent spoilage and slow down oxidation, preserving the nutritional value of produce. He addresses common practices like blanching and the nutritional impact of frozen versus fresh produce, offering practical advice for maximizing nutrient retention during cooking. Quotes to ponder: "Freezing fruits and vegetables doesn't just preserve them; it locks in their nutritional bounty, ensuring that vitamin C and many antioxidants remain intact. This process is a testament to the wonders of modern food preservation, marrying convenience with health." "Blanching vegetables before freezing might seem like an extra step, but it's a crucial dance with heat to ensure they retain their nutritional profile and freshness." "The true art of preserving the nutritional integrity of frozen produce lies not just in the freezing, but in the careful reheating. Gentle methods like steaming or microwaving with a splash of water can safeguard the vitamins and minerals we rely on." 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 2515: Discover the fascinating world of blueberries through Beth Rush's insights on EllyMcGuinness.com. This article demystifies the term "superfood," tracing its origins and examining whether blueberries truly deserve this title. With a focus on their nutritional value, health benefits, and practical tips for incorporating them into your diet, Beth provides a compelling case for making blueberries a staple in your wellness journey. Read along with the original article(s) here: https://ellymcguinness.com/blog/are-blueberries-superfood/ Quotes to ponder: "The term 'superfood' is meant to highlight the most nutritious options on the market, providing much of what you need to survive." "Blueberries deliver rich sources of antioxidants, like polyphenol flavonoids, phytochemicals, vitamins, minerals, fiber, and mono- and polyunsaturated fats." "Anthocyanin – an antioxidant flavonoid – is the first superfood ingredient in blueberries. It’s the pigment that gives blueberries their delightful color when ripe." Episode references: Largest USDA study of food antioxidants reveals best sources: https://www.eurekalert.org/news-releases/516674 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 2514: Nia Shanks champions the art of minimalism in health and fitness through her enlightening article on NiaShanks.com. She outlines the profound benefits of simplifying nutrition and workout habits, such as reducing stress, fostering habits that stick, allowing for greater flexibility, and enhancing focus. Shanks' guidance promises a straightforward path to sustainable health and fitness, underscoring the power of focusing on what truly matters. Read along with the original article(s) here: https://niashanks.com/simplify-nutrition-workout-habits/ Quotes to ponder: "Simplicity is the ultimate sophistication." "Your health and fitness regimen should enhance your life. It’s something that should REDUCE stress, and not increase it." "Focus on the main things that produce the vast majority of the results, and forget the rest." 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 2513: Eric Leija's insightful guide on "Eating To Recover" emphasizes the pivotal role of nutrition in the healing process post intense workouts or injuries. Leija elaborates on the essential nutrients and foods that aid in recovery, advocating for a balanced diet rich in quality carbs, omega-3 fatty acids, antioxidants, magnesium, and grass-fed proteins. His approach not only aims to mend the physical wear and tear but also supports overall well-being and performance enhancement. Read along with the original article(s) here: https://www.ericleija.com/eating-to-recover/ Quotes to ponder: "Eating For Recovery - Whole, natural foods contain the vitamins, minerals, amino acids, and other compounds that build and repair our bodies." "Omega-3s are game changers when it comes to reducing inflammation." "For recovery, it would help to focus on additional BCAA’s - and glutamine, which can help assist in muscle repair." 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 2512: Harold Gibbons' insightful article for MarkFisherFitness.com delves into the concept of exercise as a vital tool for stress management, specifically focusing on how to optimize workouts for recovery rather than additional stress. Gibbons outlines practical strategies for moderating workout intensity to ensure physical activity remains a source of rejuvenation, highlighting the balance between challenging the body and nurturing its recovery needs. Read along with the original article(s) here: https://markfisherfitness.com/reduce-stress-improve-recovery/ Quotes to ponder: "Intensity is a spectrum, and there’s a time for getting after it as hard as you can. For now, let’s talk about working out in moderation, with the intensity that leaves your body feeling physically better than where you started." "One of our key lessons at MFF is to 'run your own race,' which means that everyone should train at the intensity that feels most appropriate to 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 2511: Dr. Jillian Teta's insights on the intimate connection between digestive health and fat loss unveil the critical yet often overlooked role digestion plays in body composition and overall health. She emphasizes the importance of a healthy digestive system for effective nutrient assimilation and the potential for common issues like constipation and food sensitivities to impede fat loss efforts. Read along with the original article(s) here: https://jillfit.com/2012/12/19/digestion/ Quotes to ponder: "Digestive health is the result of your nutrition being appropriate for you, that is, identifying and avoiding food sensitivities for YOU." 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 2510: Andrea Joy of SavingJoyfully.com offers insightful reflections on finding happiness through financial goal-setting and the pursuit of debt freedom. She argues that joy comes not from money itself, but from the control we gain over our finances and the liberation from debt. This empowering piece illuminates the profound connection between financial management and personal joy, motivating readers to embark on their journeys to financial independence with a joyful heart. Read along with the original article(s) here: https://www.savingjoyfully.com/blog/find-joy-in-your-financial-goals Quotes to ponder: "Joy can be found in learning the place that money should have in our lives." "Money is not everything in life but the less that money controls your life the better." "Find joy in your financial goals - find ways to make it more enjoyable whenever you can." Episode references: The Power of Now: https://a.co/d/hRykuO1 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 2509: Lea Genders encourages us to elevate our awareness around eating, distinguishing between feeding our body's needs and feeding other aspects like emotions, relationships, or goals. This thoughtful exploration invites us to reconsider our relationship with food, recognizing it as more than mere fuel but a complex part of our emotional and social lives. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2018/1/26/iaqth0jwx4u5brw1qe5ppv70phnzeu Quotes to ponder: "When we eat, we are feeding something. Sometimes it's hunger. Sometimes it's boredom or sadness." "Food is a big part of the equation. To pass up on every social occasion, dinner outside the home or kid's birthday party because we're worried about accidentally consuming an extra gram of sugar, is taking healthy living too far." "Our body knows what it needs and it tells us, but if we’ve been ignoring or overriding these signals for years, we often have to start again and learn how to listen." 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 2508: Dr. Neal addresses the curiosity around Yakult, a popular probiotic drink, highlighting the gap in research regarding its specific health claims. He delves into the basics of the gut microbiome, emphasizing the importance of good bacteria for digestion and immune health. Although there's a lack of studies on Yakult's effects on conditions like IBS, probiotics in general can offer benefits like reducing symptoms of certain digestive issues. Dr. Neal advises on selecting high-quality probiotic supplements and emphasizes the safety and potential side effects, especially for specific health conditions. Quotes to ponder: "Within our intestines, we have good and not-so-good bacteria. The good bacteria help us digest food and keep our immune systems healthy." "Probiotics are live bacteria that support the health of our microbiome. This means that they help increase the diversity and total number of good bacteria in the intestines." "Most of the studies suggest that getting doses of 1 billion live probiotic cultures may be what’s required to see any beneficial effects." 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 2507: Emma Hogan of LesMills.com unveils the hidden truths about junk food and its surprising comparisons to so-called "healthy foods." Through a roundup of the latest research, Hogan illustrates how making smart, science-backed food choices can mitigate the health risks associated with junk food. Discover how a simple peanut butter jelly sandwich could add minutes to your life and why certain "healthy staples" might not be as beneficial as you think. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/research-roundup-nutrition/ Quotes to ponder: "The average American eats about 22 teaspoons of added sugar a day – that’s more than three times the recommended daily amount for women and twice the recommended daily amount for men!" "Researchers found that you can almost mitigate the life-shortening effects of a hot dog with a portion of nuts (one portion adds 26 minutes to your life)." "While eating healthy plant-based foods is a good move for us all, it’s particularly good for young adults." Episode references: A hot dog could cost you 36 minutes of healthy life by the University of Michigan: https://michigantoday.umich.edu/2021/08/27/a-hot-dog-could-cost-you-36-minutes-of-healthy-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 2506: Steve Pavlina's article "The Value of Confidence" explores the transformative power of self-belief and imagination in overcoming self-doubt and achieving success. Pavlina argues that confidence isn't just the result of past successes but a self-generated state that can significantly impact our ability to perform under pressure, offering vivid examples from public speaking to personal challenges. Read along with the original article(s) here: https://stevepavlina.com/blog/2004/11/the-value-of-confidence/ Quotes to ponder: "Confidence is a feeling of certainty, a natural inner resource that can be summoned whenever you want it." "Imagination is more powerful than knowledge." "Even when your knowledge tells you to expect failure, you have the ability to consciously direct your imagination to override that impulse and feel certain of success anyway." 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 2505: Christian Finn's examination of fasted weight training in "Fasted Weight Training: Research, Pros & Cons - Part 2" demystifies the impact of training on an empty stomach. Finn concludes that, while fasted training doesn't significantly affect fat loss or muscle gain compared to fed training, personal preference and dietary control play pivotal roles in achieving fitness goals. The exploration extends to optimal training times and the nuanced benefits of fasting on the body's hormonal landscape, offering a balanced view for enthusiasts pondering the timing and nutritional context of their workouts. Read along with the original article(s) here: https://muscleevo.net/fasted-weight-training/ Quotes to ponder: "Ultimately, the best time of day to train is the time of day that works for you and fits your schedule." "As far as getting lean is concerned, the food you eat (or don’t eat) is a lot more important than what you do in the gym." 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 2504: Christian Finn from MuscleEvo.net challenges the popular belief that fasted weight training is detrimental to muscle growth and performance. Finn argues that the body's glycogen stores are sufficient to fuel high-intensity workouts during fasting periods, and with the right dietary approach, muscle can still be gained. He addresses common concerns and offers insights into optimizing fasted training for muscle growth and fat loss. Read along with the original article(s) here: https://muscleevo.net/fasted-weight-training/ Quotes to ponder: "Lifting weights, sprinting, doing CrossFit WODS, and other high-intensity activities all depend on carbs for fuel. If you perform any of these activities during (or worse, at the end of) your fast, your performance will suffer." "Fasted weight training is not the catabolic, performance-sapping menace that many claim. A bout of strength training, even when it’s done during a fasted period, will still lead to muscle being gained." "As long as the right dietary boxes are being ticked, muscle will still be gained whether weight training is done in a fasted or non-fasted state." 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 2503: Nancy Clark of NancyClarkRD.com debunks the myth of snacking as a negative habit, particularly for athletes, revealing that strategic eating can actually bolster energy and aid in weight management. Clark's approach focuses on the timing and quality of meals to combat the unhealthy snack attacks that plague many, offering practical solutions to make snacking a beneficial part of an athlete's diet. Read along with the original article(s) here: https://nancyclarkrd.com/2020/01/14/winning-the-war-against-snack-attacks/ Quotes to ponder: "Hungry athletes (and all people, for that matter) tend to crave sweets (and fats) and can easily eat too many donuts, chocolate chip cookies, candy bars—foods with sugar (for quick energy) and fat (for concentrated calories)." "To easily and painlessly resolve nutrient-poor snack-attacks, eat before you get too hungry." "Winning the war against hunger requires white knuckles. Not sustainable and not fun." Episode references: SCAN: https://www.scandpg.org/new-dpg-launch 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 2502: Chris Guillebeau's article on ChrisGuillebeau.com delves into the characteristics that distinguish highly effective individuals, emphasizing the importance of self-reflection, personal values, and authentic living. It highlights the essential practice of making intentional choices, embracing one's goals, and finding a balance between serving others and self-care. Read along with the original article(s) here: https://chrisguillebeau.com/habits-of-highly-effective-real-people/ Quotes to ponder: "Everybody talks about wanting to change things and help and fix, but ultimately all you can do is fix yourself. And that’s a lot. Because if you can fix yourself, it has a ripple effect." "The greatest productivity hack is to love what you do. It is much, much easier to be both productive and satisfied when you spend most of your time on something you find meaningful." "Time you enjoy wasting is not wasted time." Episode references: WHEN: The Scientific Secrets of Perfect Timing by Daniel H. Pink: https://www.danpink.com/books/when/  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 2501: Rest and recovery are pivotal for achieving fitness goals, as Rachel Trotta highlights through the tale of an overzealous trainee. Trotta emphasizes the counterintuitive yet crucial role of rest days in muscle gain and fat loss, debunking the myth that more cardio equals better results. This insight not only corrects common fitness misconceptions but also guides enthusiasts towards a more balanced and effective workout regimen. Read along with the original article(s) here: https://racheltrotta.com/fitness/why-you-shouldnt-do-cardio-every-day/ Quotes to ponder: "Overtraining, especially doing cardio every day, is more than a mistake – it is a mindset." "Your body is not an enemy that must be punished into submission through exercise. It is a partner on your journey, and it will work with you when its needs are met." 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 2500: Discover how to navigate the pre-diabetes diagnosis with actionable steps from a health expert. Learn about the importance of exercise intensity, hydration, dietary adjustments, and stress management to effectively reduce blood sugar levels and mitigate the risk of developing diabetes. Quotes to ponder: "More stress leads to more sugar in the bloodstream. More sugar in the bloodstream means the risk for diabetes goes up." Episode references: Interval Training & Diabetes: https://www.ama-assn.org/delivering-care/diabetes/why-your-patients-prediabetes-might-benefit-interval-training 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 2499: Kirsten Nunez's article on Healthline.com debunks a common belief about nighttime exercise affecting sleep quality. Highlighting recent studies, Nunez reveals that moderate-intensity workouts before bed might not only be harmless but beneficial, offering tips on choosing the right types of exercise and timing to enhance sleep health. Read along with the original article(s) here: https://www.healthline.com/health/working-out-before-bed Quotes to ponder: "Regular exercise has many benefits, including better sleep. It can promote relaxation, reduce anxiety, and normalize your internal clock." "It’s been long believed that working out before bed can make it harder to get a good night’s rest. But, according to recent research, this may not necessarily be true." 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 2498: In "Why You Should Eat When You're Sick," J.C. Deen shares a candid recount of battling illness while stressing the critical need to nourish the body. Through personal anecdotes, Deen highlights how maintaining a nutrient-rich diet, hydration, and rest play pivotal roles in recovery, offering pragmatic advice that underscores the body's demand for energy and nutrients during sickness. Read along with the original article(s) here: https://jcdfitness.com/2009/02/why-you-should-eat-when-youre-sick/ Quotes to ponder: "Please, if you are listening to this, take these tips to heart and do not for whatever reason continue on your fat loss diet when you are ill." "When you are sick, your body needs all the energy it can acquire. Stick with foods that are fresh and natural." "Eat at Least Your Body weight in Grams of Protein – Maintain that hard earned LBM." Episode references: YMCA: https://www.ymca.net/ Fight Club on IMDB: https://www.imdb.com/title/tt0137523/ Reservoir Dogs on IMDB: https://www.imdb.com/title/tt0105236/ 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 2497: In this episode, Dr. Neal Malik presents Alexis Mallery's article from DIYActive.com, offering practical tips on coping with back pain and discomfort. The article emphasizes the importance of staying active, maintaining proper posture, practicing self-care, and incorporating mindful movements during exercise and daily activities. Additionally, Mallery provides specific exercises that are generally considered "back-safe" to help manage and prevent back pain. Read along with the original article(s) here: https://diyactive.com/ways-to-cope-with-back-pain-and-discomfort/ Quotes to ponder: "Knowing yourself is paramount when it comes to health and wellness. We can’t ignore our hardships or hang-ups. Owning them and figuring out how to creatively and healthily handle them is the best plan of action for long-term health/wellness." 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 2496: Dr. Neal Malik narrates Chalene Johnson's blog post from ChaleneJohnson.com, exploring the author's experiences living healthier in Europe. Chalene compares lifestyle differences between France and the U.S., emphasizing the freshness and quality of European food, the appreciation for leisure, and the overall health benefits observed. The episode delves into potential explanations for these differences, touching on culinary traditions, portion sizes, local sourcing, and regulations on additives. Chalene encourages listeners to adopt a healthier European lifestyle by prioritizing whole foods, moderating serving sizes, savoring meals, staying active, and maintaining work-life balance. Read along with the original article(s) here: https://chalene.com/healthy-lifestyle-in-europe/ Quotes to ponder: "Compared to the convenience-driven restaurants we often experience in the U.S., the European countries we’ve visited clearly appreciate slowing down and savoring life’s simple pleasures." 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 2495: Dr. Neal Malik narrates Marc Bilodeau's blog post from FitTrend.com, focusing on three simple rules for tracking progress effectively. Marc emphasizes the importance of tracking essential data, focusing on trends rather than individual data points, and maintaining consistency in recording efforts related to health and fitness goals. The episode provides practical insights for utilizing technology and avoiding information overload while monitoring progress. Read along with the original article(s) here: https://www.fittrend.com/three-simple-rules-for-tracking-your-progress/ Quotes to ponder: "You can’t remember everything related to your goals. So, tracking yourself is the best way to monitor your progress." 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 2494: Host Greg Audino introduces Keith Wilson's blog post from Keith Wilson Counseling.com. The post draws parallels between the Broken Window Theory in criminology and personal relationships. Keith emphasizes the importance of addressing small annoyances early in relationships, highlighting their potential to fester and corrode. The analogy encourages listeners to understand the consequences of their actions and provides insights into effective relationship maintenance. Read along with the original article(s) here: https://keithwilsoncounseling.com/2015/07/10/the-broken-window-theory-of-personal-relationships/ Quotes to ponder: "The broken window theory teaches us that small things matter, that there are consequences to our actions; both when we break a window and when we make a complaint." 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 2493: Dr. Neal Malik narrates Lizzie Merritt's blog post from TinyBuddha.com. The post explores the emotional aspects of overeating and unveils the connection between avoiding emotional pain and weight gain. Lizzie shares her personal journey, highlighting the societal pressures of body image and the realization that acknowledging and accepting our emotions is key to achieving optimal health. Read along with the original article(s) here: https://tinybuddha.com/blog/the-most-common-cause-for-overeating-and-how-to-overcome-it/ Quotes to ponder: "When we run from our feelings, they follow us. Everywhere." ~Martha Beck, Ph.D "So even if the hot loneliness is there, and for 1.6 seconds we sit with that restlessness when yesterday we couldn’t sit for even one, that’s the journey of the warrior." ~Pema Chödrön 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 2492: In this Q&A edition, Dr. Neal answers a listener's health and fitness question. The episode encourages listeners to submit their own questions for a chance to receive a free copy of the Optimal Living Daily workbook. Dr. Neal provides various ways to submit questions and expresses gratitude for listener engagement. Episode references: The Optimal Living Daily workbook can be obtained by sending a relevant health-related question to health@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 2491: Laura Hout's compelling article for PsychAlive.org addresses the controversial and often misunderstood topic of food addiction, comparing it to substance use disorders and the societal challenges those affected face. Through personal anecdotes and research findings, Hout explores the deep-rooted causes of binge eating and obesity, highlighting the critical need for compassionate, comprehensive treatment approaches beyond conventional diets and medical interventions. Read along with the original article(s) here: https://www.psychalive.org/food-addiction/ Quotes to ponder: "People often ask, 'Is there such a thing as food addiction?' and the answer, for many, is a resounding 'Yes!'" Episode references: "In the Realm of Hungry Ghosts" by Dr. Gabor Mate: https://www.amazon.com/Realm-Hungry-Ghosts-Encounters-Addiction/dp/155643880X "The Origins of Addiction: Evidence from the Adverse Childhood Experiences Study" by Dr. Vincent J. Felitti: https://www.academia.edu/38521084/The_origins_of_addiction_the_adverse_childhood_experiences_study_pdf 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 2490: Ross Enamait of RossTraining.com challenges the common obsession with finding the "hidden gem" in athletic training, reminding us that success hinges not on elusive secrets but on the consistent application of effort and the mastery of basics. Enamait's perspective underscores the importance of self-reliance and the timeless efficacy of fundamental principles in achieving athletic excellence. Read along with the original article(s) here: https://rosstraining.com/blog/the-endless-search/ Quotes to ponder: "The most important aspect to any program is you. You get what you put into it." "Knowledge is only potential power." "People may doubt what you say, but they will believe what you do." Episode references: The Napoleon Hill Foundation: https://www.naphill.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 2489: Steve Kamb's article, "The Mike Tyson’s Punch-Out Guide to Becoming Quasi-Famous and Inspiring Others" on NerdFitness.com, uses the classic video game as a metaphor for overcoming obstacles and achieving greatness. Kamb encourages readers to become underdog success stories in their fitness journeys, emphasizing the importance of intelligence, determination, and heart. He outlines practical steps for anyone looking to inspire others and make significant life changes, making it a must-read for those seeking motivation and guidance on their path to wellness. Read along with the original article(s) here: https://www.nerdfitness.com/blog/the-mike-tyson%e2%80%99s-punch-out-guide-to-becoming-quasi-famous-and-inspiring-others/ Quotes to ponder: "Decide that you want to make a change. This is incredibly important - if your head isn’t in it for the right reasons, you won’t succeed." 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 2488: Jill Coleman of JillFit.com dives into the transformative journey of dieting with her insightful guide on "The 5 Phases of Successful Dieting - Part 2". Coleman's approach demystifies the process of habit formation and adjustment, offering practical strategies for integrating new, sustainable habits while shedding the all-or-nothing mindset. Her methodical and relatable advice promises a roadmap to long-term success and ownership of one's health journey, making it a must-listen for anyone looking to make lasting changes. Read along with the original article(s) here: https://jillfit.com/2012/11/08/the-5-phases-of-successful-dieting/ Quotes to ponder: "The toughest moments are also the most transformative. Take the reigns at this point, and own your journey, own your results, own your future." "Consistency is what matters, and though you might not get it right every time, you are doing it 90%+ of the time and are starting to live the lifestyle." "Tight nutrition and consistent training are part of a feed-forward cycle. The more you do them, the easier it becomes to keep doing 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 2487: Jill Coleman of JillFit.com unveils the predictable journey of dieting through the lens of her extensive experience in the fitness industry. Coleman's insights into the five phases of successful dieting offer a roadmap for navigating the highs and lows of dieting, emphasizing the importance of mental preparation and ownership of one's dieting journey. This episode promises valuable strategies for anyone looking to break the cycle of yo-yo dieting and achieve lasting health and fitness goals. Read along with the original article(s) here: https://jillfit.com/2012/11/08/the-5-phases-of-successful-dieting/ Quotes to ponder: "There’s no miracle plan and understanding this up front allows us to ready ourselves mentally for the fact that we cannot rely on 'the plan,' but instead need to work 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 2486: Joshua Becker's "How To Win At Money" shifts the focus from comparing financial success with others to aligning spending with personal values. Becker emphasizes the importance of recognizing sufficiency, rejecting consumerism, saving, giving, and seeking advice to truly succeed with money, advocating for a minimalist approach to financial well-being. Read along with the original article(s) here: https://www.becomingminimalist.com/how-to-win-at-money/ Quotes to ponder: "Am I meeting my financial needs and spending my money in a way that is aligned with my values?" "One of the most joy-robbing things you can ever do is compare your income, savings, or net worth with another person." 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 2485: Lea Genders sheds light on the misleading world of food marketing in "5 Kinds of Junk Foods Disguised as Health Foods," uncovering the truth behind common "healthy" snacks. By revealing how foods like yogurt, protein bars, and frozen diet dinners are often packed with unwanted sugars and additives, Genders empowers readers to make informed decisions about their diet, emphasizing the importance of understanding what truly constitutes healthy eating. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2016/10/15/5-kinds-junk-foods-disguised-at-health-foods Quotes to ponder: "Many foods are marketed as healthy choices when in reality, they are quite the opposite." "Most flavored yogurts are very high in sugar and often have artificial sweeteners and/or high-fructose corn syrup." "Organic junk foods are not any better for you than regular junk food." 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 2484: Dr. Neal provides comprehensive advice to Mary-Malia on managing Hashimoto's Thyroiditis through diet and lifestyle adjustments. Emphasizing the importance of a balanced approach to iodine intake and exploring anti-inflammatory foods, Dr. Neal's guidance offers a hopeful perspective for those looking to alleviate symptoms of autoimmune conditions through nutritional strategies. Quotes to ponder: "A number of well-designed studies have found that whole grains have anti-inflammatory properties." 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 2483: Niki Bezzant's exploration into the necessity of sports drinks for workouts reveals a compelling argument against their routine use for non-elite athletes. Highlighting that water often suffices for hydration, Bezzant critiques the high sugar content and calorie load of many sports drinks, suggesting that they may do more harm than good for the average gym-goer. The article invites readers to reconsider their post-workout drink choices, advocating for simpler, healthier alternatives. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/nutrition/sports-drinks/ Quotes to ponder: "For everyday exercisers, sports drinks may actually be doing more harm than good; giving us calories and sugar we don’t need." "It seems despite all the options, water is still the most recommended post-workout drink." 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 2482: Nia Shanks of NiaShanks.com delves into the counterproductive nature of emotional responses to health and fitness setbacks, advocating for a more objective and forgiving approach. By sharing real-life examples, Shanks illustrates the damaging cycle of guilt and restrictive behaviors that can arise from emotional reactions, and offers a healthier perspective focused on understanding and adapting to challenges without self-punishment. Read along with the original article(s) here: https://niashanks.com/respond-emotionally-health-fitness-slip-ups/ Quotes to ponder: "Revolving your life around food, the gym, and chasing a specific body image causes the ugly side of health and fitness to rear its grotesque head." 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 2481: Sam Lynch of Fitnitiative.co.uk demystifies the concept of Total Daily Energy Expenditure (TDEE), explaining its critical role in the weight management equation. Lynch breaks down the components of TDEE—Resting Metabolic Rate, Non-exercise Activity Thermogenesis, Exercise Activity Thermogenesis, and Thermic Effect of Food—offering actionable advice on how to optimize each for better health outcomes. This episode empowers listeners with the knowledge to impact their weight loss or maintenance efforts effectively. Read along with the original article(s) here: https://fitnitiative.co.uk/2021/07/29/what-is-your-tdee-and-how-can-you-impact-it/ Quotes to ponder: "NEAT can be a powerful tool because it accounts for up a massive 30% of your TDEE and is something that you can directly impact." 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 2480: Christian Finn of MuscleEvo.net dispels the myth that high protein diets cause kidney damage in healthy individuals, drawing on extensive research and studies that demonstrate no adverse effects on kidney function from high protein intake. This article enlightens readers on the importance of distinguishing between dietary needs for those with existing renal disease and healthy individuals, promoting a better understanding of protein's role in our diets. Read along with the original article(s) here: https://muscleevo.net/protein-and-kidney-damage/ Quotes to ponder: "There is no evidence to show that high protein intakes can lead to kidney damage in healthy individuals." Episode references: A study protein intake and kidney function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/ 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 2479: Nancy Clark addresses the common dilemma of not getting leaner despite strict dieting and exercise, in her article on NancyClarkRD.com. She explores the misconceptions surrounding weight loss, emphasizing the body's resistance to losing weight under perceived famine conditions and the role of genetics in determining body composition. Clark suggests a counter-intuitive approach of eating more and exercising less, highlighting the importance of listening to the body's needs and the misleading nature of fitness trackers. Read along with the original article(s) here: https://nancyclarkrd.com/2017/08/09/why-am-i-not-getting-leaner/ Quotes to ponder: "Think of your body as being a campfire. When it has three logs to burn, it generates a lot of heat. When it has just one log, it produces just a small flame." Episode references: SCANdpg.org for finding a sports dietitian: https://www.scandpg.org/scan/member-resources/nutrition-for-collegiate-sports-and-athletics 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 2478: David Cain of Raptitude.com dives into the nuanced art of letting go, challenging the notion that it's a simple matter of will. Through exploring the transient nature of experiences and the pitfalls of trying to control them, Cain offers insights into the practice of mindfulness as a path to genuinely releasing what we cannot hold onto. His article illuminates the delicate balance between experiencing and letting experiences pass, providing a thoughtful perspective on navigating life's inevitable ebbs and flows. Read along with the original article(s) here: https://www.raptitude.com/2018/07/let-go/ Quotes to ponder: "Letting go is possible. But it’s done differently than we usually think." Episode references: "The Mind Illuminated" by John Yates: https://www.amazon.com/Mind-Illuminated-Meditation-Integrating-Mindfulness/dp/1501156985 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 2477: Dr. Jenny Brockis explores the complex relationship between technology and cognitive function in "Honey, I Shrunk My Brain Using My Mobile Phone." She navigates the benefits and pitfalls of our digital world, emphasizing the need for mindful engagement with technology to harness its advantages while mitigating its negative impacts on our brains and relationships. Read along with the original article(s) here: https://drjennybrockis.com/2016/10/2/honey-i-shrunk-my-brain-using-my-mobile-phone/ Quotes to ponder: "Being aware of this cognitive cost means you might want to think twice before feeling tempted to fill in that free 5 minutes updating your Instagram, because the reality is you’ve just allocated almost half an hour to less focused activity." Episode references: Tim Berners-Lee - Inventor of the World Wide Web: https://webfoundation.org/about/vision/history-of-the-web/ Gloria Mark's Research on Interruption and Information Technology: https://ics.uci.edu/~gmark/chi08-mark.pdf Study on Media Multitasking and Gray Matter Density: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4174517/ 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 2476: Discover how Seasonal Affective Disorder (SAD), a condition marked by depression during the fall and winter months, can be effectively managed through bright light therapy. This innovative approach mimics natural sunlight to regulate the body's circadian rhythms, offering hope and relief to those affected by SAD's challenging symptoms. Quotes to ponder: "It seems we have to expose the body and brain to enough of the right kind of light, for enough time each day." "According to many published studies, bright light therapy is considered by many healthcare professionals as the first line of treatment for seasonal affective disorder." 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 2475: Natalie Butler's comparison between almond butter and peanut butter on Healthline.com reveals a close nutritional race, with almond butter slightly edging out as the healthier choice due to its higher content of vitamins, minerals, and fiber. Butler's analysis offers a nuanced view on making healthier food choices without dismissing the beloved peanut butter, emphasizing the importance of the overall nutrient package over single factors. Read along with the original article(s) here: https://www.healthline.com/health/food-nutrition/almond-butter-peanut-butter#nutrition-facts Quotes to ponder: "On a strictly nutritional basis, almond butter is healthier than peanut butter, but only by a bit." 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 2474: Steve Pavlina explores the often overlooked fear of success, delving into how the anticipation of the consequences of achieving our goals can subconsciously hinder our progress. By encouraging readers to confront and understand the potential negative side effects of success, Pavlina provides a unique perspective on overcoming the barriers to achieving personal and professional aspirations. Read along with the original article(s) here: https://stevepavlina.com/blog/2004/12/fear-of-success-what-will-happen-if-you-succeed/ Quotes to ponder: "Fear of success can be far more insidious because it’s almost always unconscious." "Success requires change, and change has both positive and negative consequences." "Asking, 'What will happen if I succeed?' can solve this problem because it focuses your conscious attention on those fears." Episode references: Growth Mindset Research by Carol S. Dweck: https://www.psychologicalscience.org/observer/dweck-growth-mindsets 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 2473: Eric Leija's article on achieving better sleep delves into the importance of sleep for overall health, including mental well-being, immunity, and weight loss. By focusing on optimizing hormones and circadian rhythms through natural light exposure, electronic usage limitations, dietary adjustments, and sleep-friendly routines, Leija offers actionable strategies for enhancing sleep quality and fostering a healthier lifestyle. Read along with the original article(s) here: https://www.ericleija.com/how-to-get-better-sleep/ Quotes to ponder: "Sleep is the cornerstone of good health." "Optimizing your bedroom environment can significantly improve your sleep quality." "A consistent bedtime routine is key to falling asleep faster and enjoying deeper 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 2472: Chalene Johnson of ChaleneJohnson.com sheds light on the pitfalls of restrictive eating and the psychological impact of daily weigh-ins. Through an insightful analysis, Johnson emphasizes the importance of a balanced approach to dieting and self-image, advocating for a shift away from food and weight obsessions towards a more holistic understanding of health. Her expert advice offers valuable perspectives for anyone looking to navigate the complexities of eating habits and body weight management with a healthier mindset. Read along with the original article(s) here: https://chalene.com/what-is-restrictive-eating/ & https://www.chalenejohnson.com/best-time-to-weigh-yourself/ Quotes to ponder: "You are so much more than just a number. Celebrate who you are, flaws and all." 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 2471: Marc Bilodeau of FitTrend.com challenges the superficial standards of health shaped by society and social media, advocating for a holistic view that encompasses physical, mental, and social well-being. He encourages small, sustainable changes over sweeping overhauls, emphasizing the importance of balance in diet, exercise, sleep, mental health, and social connections to truly define what it means to be healthy. Read along with the original article(s) here: https://www.fittrend.com/what-does-it-mean-to-be-healthy/ Quotes to ponder: "Being healthy generally refers to your overall well-being, where your body, mind, and spirit are in a good condition involving physical, mental, and social aspects of life." "Maintaining good health doesn’t mean you need to be perfect in any particular aspect. Rather, it is about consciously making choices to nourish your body, mind, and spirit in the way that suits you best." Episode references: U.S. Department of Health and Human Services exercise guidelines: https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines 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 2470: Alysha Jeney of Modern Love Counseling demystifies couples therapy, providing valuable insights into what couples can expect during sessions. She emphasizes the importance of direct communication, individual assessments, and mutual respect, alongside addressing common fears and misconceptions. This article is essential for couples considering therapy to strengthen their relationship and navigate challenges together. Read along with the original article(s) here: https://www.modernlovecounseling.com/what-to-expect-in-couples-therapy/ Quotes to ponder: "The competent couples therapist will always see you objectively. This means we aren’t here to point fingers or take sides." 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 2469: Mark Fisher of MarkFisherFitness.com delves into the common error of judging fitness expertise based on physique rather than actual knowledge. He explains how appearances can mislead and emphasizes the importance of critical thinking and credible qualifications over superficial markers. Fisher's insights challenge us to reevaluate how we assess fitness advice, advocating for a more informed and nuanced approach to selecting fitness resources. Read along with the original article(s) here: https://markfisherfitness.com/who-actually-knows-what-theyre-talking-about/ Quotes to ponder: "We judge the source of fitness information by their physique, not by their actual expertise." "This is human nature. We all have brains wired this way. If someone looks the part, we’re more likely to listen to what they have to say." 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 2468: Q&A - The Gut Microbiome - What is the Recent Research & Analyzing Your Gut Health with Tests The original post is located here: https://oldpodcast.com/gut-microbiome-tests  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 2467: In "Why You Almost Never See a Fat Japanese or How I Lost 5 Pounds in Tokyo," Leo Babauta shares his personal insights and experiences from Tokyo that led to unexpected weight loss. Babauta's exploration reveals the lifestyle and dietary habits intrinsic to Japanese culture that contribute to overall health and longevity. This episode offers listeners practical tips and inspiration from Babauta's journey towards healthier living. Read along with the original article(s) here: https://zenhabits.net/why-you-almost-never-see-a-fat-japanese-or-how-i-lost-5-lbs-in-tokyo Quotes to ponder: "The Japanese way of smaller portions, walking more, and embracing simplicity wasn't just a diet; it was a sustainable way of 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 2466: Chef Todd Mohr shares indispensable cooking advice to eliminate guesswork from your kitchen routine in "4 Cooking Tips That Will End Your Recipe Guessing," featured on BenGreenfieldFitness.com. Mohr's guidance helps cooks of all levels achieve precision through temperature control, testing small quantities, mastering portion sizes, and experimenting with spices, making cooking a stress-free and enjoyable process. Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/4-cooking-tips-will-end-your-recipe-guessing/ Quotes to ponder: "Get the spices that you’re thinking about using and put the 'concoction' in a small ramekin or a small soufflé cup first." 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 2465: Dr. Seth Oberst sheds light on the intricate relationship between chronic stress and physical movement in "Movement and Stress: What is the Connection? - Part 2" featured on FitForRealLife.com. Oberst delves into how stress-induced rigidity and excessive muscle tension can hinder movement and offers practical strategies for alleviating stress through slow movements, resonant frequency breathing, and exhalation training. This episode promises insightful techniques for integrating body and mind to improve overall well-being. Read along with the original article(s) here: https://fitforreallife.substack.com/p/movement-and-stress-what-is-the-connection Quotes to ponder: "With chronic stress and the rigidity that ensues, the tissues of our body are loaded without relief." Episode references: Larva Labs Breath Pacer: https://www.larvalabs.com/project/breathpacer Breathe2Relax: https://apps.apple.com/us/app/breathe2relax/id425720246 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 2464: Dr. Seth Oberst sheds light on the intricate link between stress and movement in "Movement and Stress: What is the Connection? - Part 1," presenting a compelling exploration of how stress not only affects our mental and physiological states but also significantly influences our movement patterns. By dissecting how chronic stress can lead to detrimental changes in how we move, Oberst offers valuable insights into the necessity of managing stress for optimal physical performance and health. Read along with the original article(s) here: https://fitforreallife.substack.com/p/movement-and-stress-what-is-the-connection Quotes to ponder: "Chronic and excessive stress drains performance and reduces our capacity to move in, and engage with, the environment." Episode references: Why Zebras Don’t Get Ulcers by Robert Sapolsky: https://www.amazon.com/Why-Zebras-Dont-Ulcers-Third/dp/0805073698 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 2463: Jill Coleman of JillFit.com shares her personal journey and strategies to overcome food FOMO (Fear Of Missing Out), emphasizing the importance of attitude and choice in managing food anxiety. Through relatable anecdotes and insights, Coleman invites readers to shift their perspective towards food, urging them to take control of their eating habits by choosing satisfaction over succumbing to environmental temptations. Read along with the original article(s) here: https://jillfit.com/2013/11/09/food-fomo/ Quotes to ponder: "FOMO is a choice. Let other people be swayed by their environments. You make choices, for your own healthy lifestyle without circumstantial considerations." 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 2462: Scott Spann of FinancialFinesse.com outlines five critical questions for effective retirement planning, urging individuals to consider their aspirations, lifespan, costs, savings needs, and withdrawal strategies. This holistic approach emphasizes the importance of integrating lifestyle goals with financial realities to ensure a fulfilling and financially secure retirement. Read along with the original article(s) here: https://www.financialfinesse.com/2015/09/21/5-retirement-questions-you-need-to-ask/ Quotes to ponder: "The sad reality is that most people spend more time planning a vacation or a major purchase than how they will spend their retirement years or how much it will cost." 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 2461: Lea Genders demystifies permanent fat loss, emphasizing that the true "secret" lies in sustainable lifestyle changes rather than fleeting diets or rigorous exercise programs. Through her personal journey, Genders shares invaluable insights on building healthy habits, making balanced nutritional choices, and incorporating enjoyable physical activities into daily life, all aimed at achieving and maintaining a lean, fit physique without succumbing to the pitfalls of short-term fixes. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2017/2/5/the-dos-and-donts-of-permanent-fat-loss Quotes to ponder: "It's just not that sexy. It's not the latest 'fat-melting' supplement, the magic shake or the latest hard-core exercise program. It's not a secret, it's a lifestyle." "Focus on the permanent lifestyle changes and habits needed to meet your goal, rather than the goal itself." "If you want a lean, fit physique, then your primary focus should be on fat loss instead of weight loss." 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 2460: Dr. Neal addresses Virginia's query about the efficacy of the 30/30/30 method, which involves consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of light cardiovascular exercise. He highlights the absence of specific studies on this regimen but acknowledges its potential for promoting movement and nutritious eating. Dr. Neal emphasizes the complexity of losing body fat, suggesting that it requires a more holistic approach involving consistent caloric control, cardiovascular activity, and strength training. Quotes to ponder: "There’s nothing wrong with the 30/30/30 method. It’s a nice way to chunk this information into something that’s very relatable and seemingly easy to follow." "Losing body fat is a bit more complicated than following a regimen like this. Trust me, I wish losing body fat was this simple!" "Being consistent is what will convince the body that you’re serious about losing body fat." 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 2459: Emma Slade's collaboration with LesMills.com illuminates the critical role of self-monitoring in achieving exercise goals, revealing that while goal setting is foundational, it is insufficient on its own for sustained behavioral change. Highlighting self-monitoring as the paramount technique among five key steps, the article empowers readers to take actionable, monitored steps towards fitness, emphasizing the importance of behavior-focused goals, regular feedback, detailed action planning, and periodic review of goals to foster long-term exercise commitment. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/behavior-change/ Quotes to ponder: "Self-monitoring ranks top of the list for a reason – it’s the only technique that can be used in isolation to effectively change exercise habits." "It’s best to set a goal focused on behavior, rather than an outcome." "Control theory proposes self-regulation, the exertion of control over thoughts, feelings, and actions, as a key component in human behavior." 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 2458: Steve Kamb of NerdFitness.com shares a personal anecdote to illustrate the importance of maintaining a base level of fitness to embrace life's adventures fully. After a spontaneous outdoor rock climbing experience in Thailand, Steve reflects on the benefits of his consistent exercise routine that prepared him for the challenge. He emphasizes that the core of Nerd Fitness is to empower individuals to overcome barriers, ensuring they can always say "yes" to new experiences. Steve advocates for strength training as the most effective way to prepare for any physical activity, highlighting its benefits in injury prevention, fat loss, and overall fitness improvement, making any adventure not only possible but more enjoyable. Read along with the original article(s) here: https://www.nerdfitness.com/blog/everything-anything/ Quotes to ponder: "I want to always be able to say 'yes' to some exciting adventure without having to worry if my body is up for it." "Strength training will make ANY other activity you do easier and more efficient." 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 2457: Riley Pearce of FreeFormFitness.ca heralds the sardine as an unsung superfood, packed with essential nutrients despite its modest size and cost. Sardines offer a substantial protein content, beneficial fats without carbohydrates, and an impressive array of vitamins and minerals such as vitamin B12, selenium, phosphorus, omega-3 fatty acids, and vitamin D. These components contribute to muscle growth, tissue repair, heart health, bone strength, and brain function, making sardines a nutritional powerhouse accessible to all. Read along with the original article(s) here: https://freeformfitness.ca/sardines-as-a-superfood/ Quotes to ponder: "Sardines are one of the best food sources out there because they provide us with more than 40% of our daily recommended value of critical nutrients." "The fact that you get 87% of your daily selenium from this tiny fish makes sardines a nutritional hero." 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 2456: Christian Finn explores the relationship between training volume and muscle growth on MuscleEvo.net, presenting evidence that while higher volumes of training can lead to greater muscle gains, individual responses vary significantly. Studies show that some individuals achieve similar, if not better, results with lower training volumes, suggesting that optimal training volume is highly personal and should be tailored to individual needs and responses, rather than following a one-size-fits-all approach. Read along with the original article(s) here: https://muscleevo.net/training-volume-muscle-growth/ Quotes to ponder: "While you need some volume for muscle growth, too much is going to hinder your progress, and too little will have the same 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 2455: Nancy Clark, in her article on NancyClarkRD.com, challenges the notion of a perfect diet, advocating for a balanced and sustainable approach to eating for athletes. She emphasizes the importance of allowing small indulgences within a predominantly high-quality diet, advocating for the inclusion of "imperfect" foods in moderation. Clark's advice is practical, focusing on meal distribution, the avoidance of nighttime binges through adequate daytime nourishment, and the inclusion of diverse food groups to ensure nutritional completeness and satisfaction. Read along with the original article(s) here: https://nancyclarkrd.com/2016/07/13/taking-your-diet-to-the-next-level/ Quotes to ponder: "If 85% to 95% of your food choices are high quality, a little bacon or a few chips will not ruin your health forever." "By filling up on quality foods at breakfast, lunch #1, and Lunch #2, you will crave less 'junk food' at night–and may not even miss it." Episode references: SCANdpg: https://www.scandpg.org/scan/member-resources/nutrition-for-collegiate-sports-and-athletics 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 2454: Shirley from Daring Living.com emphasizes the transformative power of embracing both positive and negative emotions to fuel personal growth and achieve desired outcomes. By exploring the importance of feeling committed, vulnerable, and courageous, she illustrates how these emotions can be intentionally practiced to drive action, overcome challenges, and foster resilience, offering practical tips for cultivating these feelings to live a more intentional and fulfilling life. Read along with the original article(s) here: https://daringliving.com/emotions-that-will-help-you-grow/ Quotes to ponder: "Vulnerability is the birthplace of innovation, creativity, and change." "Feeling committed, vulnerable, and courageous. These are uncomfortable feelings that are useful for us to be familiar with." Episode references: Brene Brown on Vulnerability: https://brenebrown.com/videos/ted-talk-the-power-of-vulnerability/ 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 2453: Dr. Jenny Brockis explores the profound impact of diet on mental health in her article on DrJennyBrockis.com. She emphasizes that depression is more than just a brain disorder and is interconnected with our gut, immune, and endocrine systems. By adopting healthier dietary habits, like a Mediterranean-style diet and reducing ultra-processed foods, we can not only improve mood but also reduce the risk of depression. Read along with the original article(s) here: https://drjennybrockis.com/2023/10/27/can-changing-your-diet-make-you-feel-happier/ Quotes to ponder: "Dietary intervention can improve mood." "Depression is now considered a whole-body disorder because of the interconnection between our brain, gut, immune, and endocrine systems." "The microbiome is dynamic, and the balance of good and bad bacteria is changed by what you eat." Episode references: The Mood and Food Institute at Deakin University: https://www.deakin.edu.au/business-and-community/donate/stories-of-giving/the-dkin-difference-2021/food-and-mood 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 2452: Dr. Neal addresses Hannah's inquiry about calcium bentonite clay, offering an in-depth exploration of its historical uses, potential health benefits, and concerns. Highlighting its natural mineral composition and applications in both traditional and modern contexts, he emphasizes caution due to possible impurities and the lack of research on proper dosages, alongside the FDA's warning against its use due to potential lead poisoning. Consulting a healthcare provider is recommended before considering bentonite clay for any health-related purpose. Quotes to ponder: "Based on the research so far, using bentonite clay for certain purposes, like on the skin, is very promising." 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 2451: Nathalie Rhone's article on Healthline.com presents six nutrient-rich fruit combinations to supercharge your morning. From anti-inflammatory and immune-boosting to detoxifying and beauty-enhancing, these fruit plates are packed with vitamins, antioxidants, and minerals. Each combo is tailored to specific health benefits, offering a delicious and natural way to enhance overall well-being. Read along with the original article(s) here: https://www.healthline.com/health/fruit-combos-for-breakfast Quotes to ponder: "Pineapple is packed with vitamin C and contains an enzyme called bromelain that reduces inflammation." "Grapes are high in lutein and zeaxanthin, which keeps our vision strong." "Papaya is full of antioxidants and nutrients that assist in the production of collagen." 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 2450: JC Deen's article "How I Eliminated Binge Eating Completely" provides an insightful look into the challenges of binge eating within the fitness community. Deen shares his personal journey, transitioning from a restrictive, 'clean eating' mentality to a more balanced approach. He highlights the importance of controlling calories and allowing flexibility in food choices, ultimately finding that a calorie-focused approach, rather than strict food categorizations, was key to overcoming his binge eating tendencies. Read along with the original article(s) here: https://jcdfitness.com/2009/03/how-i-eliminated-binge-eating-completely/ Quotes to ponder: "I will never work with a protocol that I dread. Why bother? There are so many ways to become stronger and better conditioned." 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 2449: The article "Training For The Fun Of It!" emphasizes the importance of enjoying exercise and choosing activities that bring pleasure rather than solely focusing on competitive or performance-based goals. It encourages individuals to find joy in their fitness routines, highlighting the value of fun in maintaining a consistent and satisfying exercise regimen. Read along with the original article(s) here: http://rosstraining.com/blog/2008/09/training-for-the-fun-of-it/ Quotes to ponder: "Why force yourself to do something that you dread? Who told you that exercise had to be boring and miserable?" "I commend anyone who gets up and exercises in a way that they enjoy. Who am I to say what you should enjoy?" 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 2448: Chalene Johnson explores the debate between cardio and weight training for achieving weight loss goals. Johnson advocates for a combination of both, emphasizing that strength training is crucial for boosting metabolism and improving overall physical health. She debunks the myth that high-intensity exercise is the only way to see results and encourages a balanced approach to fitness. Read along with the original article(s) here: https://chalene.com/cardio-vs-weight-training-which-is-best-for-weight-loss/ & https://chalene.com/how-to-cope-with-injury Quotes to ponder: "Weight training is the best way to transform your body because you’re actually increasing human growth production, naturally." "Long bouts of cardio means an elevated cortisol (stress hormone) response. It kicks into gear to protect you, holding onto body fat." 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 2447: Marc Bilodeau's article "Walking: An Underrated Exercise" emphasizes the significant health benefits of walking, an often overlooked form of exercise. It details how walking can improve cardiovascular health, aid in weight management, boost mental well-being, and enhance sleep quality. The article encourages incorporating walking into daily routines, suggesting it as a simple yet effective way to maintain fitness and overall health. Read along with the original article(s) here: https://www.fittrend.com/walking-an-underrated-exercise/ Quotes to ponder: "Walking improves your cardiovascular health. A brisk 30-minute walk three times per week is enough to raise your good cholesterol and lower your bad cholesterol." "Walking can positively affect your mental well-being, lowering anxiety and symptoms of depression by reducing stress hormones like cortisol." "By prioritizing consistency over intensity, cultivating a fitness mindset, and tracking your progress, you can walk your way to a healthier and happier you." Learn more about your ad choices. Visit megaphone.fm/adchoices