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 3112: Eric Bach unpacks how Parkinson’s Law, “work expands to fill the time available,” can sabotage fitness goals just as easily as productivity. By setting tighter deadlines and injecting urgency into your fat loss journey, you can take faster, smarter action and finally break through plateaus. Read along with the original article(s) here: https://bachperformance.com/fitness-guide-to-parkisons-law-how-to-lose-fat-faster/ Quotes to ponder: "Work expands to fill the time available for its completion." "An aggressive deadline forces aggressive action, which this is precisely what you need." "By attaching a sense of urgency and competition to your goal you’re setting the table for high-quality action and rapid 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 3111: Mark Fisher reminds us that the road to health and self-improvement is rarely smooth, and the biggest obstacle is often our own resistance to feedback. By letting go of perfection and embracing external guidance, we create space for true growth, transformation, and lasting progress in every area of life. Read along with the original article(s) here: https://markfisherfitness.com/get-better/ Quotes to ponder: "When we let go of BEING PERFECT, we can start the important work of GETTING BETTER." "Feedback is crucial to GETTING BETTER." "The first step is admitting the harsh reality that none of us are special. The rules apply to us all." Episode references: Jillian Michaels: https://www.jillianmichaels.com Nineteen Eighty-Four by George Orwell: https://www.amazon.com/1984-Signet-Classics-George-Orwell/dp/0451524934 Learn more about your ad ch

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 3110: Joel encourages readers to reframe their relationship with stress by viewing it as fuel rather than a burden. By shifting perspective, practicing gratitude, and focusing on controllable actions, he shows how stress can become a tool for growth, resilience, and better decision-making. Read along with the original article(s) here: http://5amjoel.com/stress/ Quotes to ponder: "Stress is not a bad thing. It’s a sign you care about something." "When you change the way you look at stress, the stress itself changes." "Stress is energy - if you channel it correctly, it can help you grow." 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 3109: JC Deen challenges the idea of rigid meal plans, explaining how they restrict food choices and prevent people from learning the skills needed for long-term success. Instead of prescribing exact meals, he emphasizes understanding macronutrient targets, which allows for freedom, variety, and sustainable eating habits. Read along with the original article(s) here: https://jcdfitness.com/2012/02/fitness-meal-plans-why-i-dont-make-them/ Quotes to ponder: "I hate meal plans. I hate them so much that when I see one written out by another trainer, I conjure up feelings of dismay." "Fitness meal plans like this can be very restrictive due to our nature of attempting to stick with the plan." "Once you figure out how to create meals on the fly that fits within your macros, you’ll never, ever need another meal plan again." Learn more about your ad choice

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 3108: Fresh, frozen, raw, or cooked, fruits and vegetables all bring their own nutritional advantages. Drawing from research by the Harvard School of Public Health, Dr. Neal Malik explains how frozen produce retains just as many nutrients as fresh, and how cooking methods like microwaving, steaming, or stir-frying can actually make certain vitamins and antioxidants more available to the body. With tips on maximizing flavor and preserving nutrients, he shows how a balanced mix of fresh, frozen, and cooked produce can help us get the most health benefits every day. Quotes to ponder: "According to the Harvard School of Public Health, when compared to fresh fruits and vegetables, frozen varieties have about the same amount of nutrients." "Lycopene in raw tomatoes is not very bioavailable. If we heat the tomatoes and turn them into, let’s say, pasta sauce

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 3107: Nia Shanks challenges the obsession with reaching a specific number on the scale, sharing her personal journey of disappointment after hitting her "ideal weight." By shifting focus from appearance and numbers to performance and well-being, she reveals a more sustainable and fulfilling path to self-acceptance and physical health. Read along with the original article(s) here: https://niashanks.com/stop-trying-to-reach-an-ideal-weight/ Quotes to ponder: "Once I hit that number, I was even more miserable. I still didn’t look the way I truly wanted." "The number on the scale is a terrible way to define your ideal body." "Focus your efforts on training and eating smart. You will be so much happier if you take that positive approach." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3106: Steve Kamb explains how to avoid the most common mistakes people make when learning pull-ups, from relying too heavily on momentum to skipping essential strength-building steps. His breakdown helps you build proper form, progress safely, and ultimately achieve stronger, more controlled pull-ups. Read along with the original article(s) here: https://www.nerdfitness.com/blog/5-common-mistakes-when-doing-a-pull-up/ Quotes to ponder: “Momentum is not your friend in a pull-up.” “Until you can do a full pull-up, the bar is for hanging.” “If you can’t do one pull-up yet, focus on inverted bodyweight rows.” 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 3105: Ben Greenfield explores how to avoid wasting money or risking your health on questionable supplements by drawing insights from experts Sol and Kurtis. Their advice highlights the risks of under-researched compounds, the limits of supplement regulation, and practical ways to evaluate safety and effectiveness before you buy. Read along with the original article(s) here: https://bengreenfieldlife.com/article/supplements-articles/ways-to-know-if-a-supplement-you-are-taking-is-safe/ Quotes to ponder: "Safety is not assured with over-the-counter products as sometimes there just isn’t enough research to fully conclude that it is safe." "Some supplements that can be perfectly safe to take under normal conditions are completely contraindicted when taking other supplements or pharmaceuticals." "While it would be inadvisable to just blindly disregard st

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 3104: Leo Babauta explores how personal change isn’t a matter of willpower but of developing the “muscle” of making tiny, consistent shifts. By focusing on small, repeatable actions, we learn to adapt, build resilience, and gain confidence in our ability to transform any area of life. Read along with the original article(s) here: https://zenhabits.net/change-muscle/ Quotes to ponder: "Change is a muscle you can strengthen with practice." "The only way to make a change stick is to start small, practice it regularly, and allow yourself to stumble." "Every small shift is a victory, a sign that you’re capable of transformation." 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 3103: Roger Lawson explores how constant comparison drains joy and blinds us to our own progress, urging us to shift from measuring ourselves against others to embracing self-defined growth. By focusing on gratitude and personal milestones, he shows how we can break free from the illusion of inadequacy and move forward with confidence. Read along with the original article(s) here: https://roglawfitness.com/the-great-comparison-hoax/ Quotes to ponder: "Comparison robs us of joy, blinds us to our progress, and convinces us that we’re not good enough." "The only person you should compare yourself to is the version of you from yesterday." "Gratitude turns what we have into enough." 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 3102: Tynan explores how most people miscalculate risk by focusing too much on unlikely dangers while ignoring the safer bets that could lead to growth and opportunity. He breaks down how to weigh potential losses against long-term gains, showing that what often feels risky is usually the smarter move. His perspective encourages making decisions that maximize freedom, learning, and meaningful experiences. Read along with the original article(s) here: https://tynan.com/risk Quotes to ponder: "People think that I take a lot of risks, but I actually take very few." "Real risks are things that can ruin your life, not things that might make you a little bit uncomfortable." "Most things that seem risky aren’t actually risky, and the few things that are really risky don’t usually look like it." Learn more about your ad choices. Visit megaphone.fm/adchoice

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 3101: Crystal Karges highlights the hidden warning signs of chronic dieting and how easily it can spiral into harmful cycles with food and body image. She encourages awareness and self-compassion as the first steps toward breaking free and moving toward genuine healing and nourishment. Read along with the original article(s) here: https://www.crystalkarges.com/blog/are-you-stuck-in-a-dieting-death-spiral-look-for-these-warning-signs Quotes to ponder: "Many women may not realize when they are caught in the death spiral of dieting." "Trying to change your body’s weight or shape with rigid dieting rules often keeps you locked in a harmful cycle." "Awareness is the first step to moving away from this spiral and toward healing." 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 3100: Dr. Neil offers practical, research-backed strategies for long-term weight maintenance, shifting focus from short-term weight loss to sustainable lifestyle changes. His tips, ranging from resistance training and food environment design to mindful eating and habit tracking, are designed to help you break free from the yo-yo cycle and create lasting health habits. Quotes to ponder: "Maintaining that weight is a whole other story and requires somewhat of a different mindset." "Exercise affects nearly every cell in our body in a positive way from head to toe." "Write down everything you eat and drink, it slows down the process and increases your awareness." 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 3099: Jillian Kubala explores the potential benefits of honey and lemon water, from soothing sore throats and aiding hydration to delivering antioxidants and vitamin C. She also separates science-backed claims from popular myths, helping readers make informed choices about this simple, natural drink. Read along with the original article(s) here: https://www.healthline.com/nutrition/honey-lemon-water Quotes to ponder: "Honey and lemon water is a popular home remedy for various ailments." "Drinking water with lemon may also help you drink more throughout the day and keep you hydrated." 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 3098: Jillian Kubala blends tradition and science to explain how honey and lemon water may boost hydration, aid digestion, and offer antioxidants, while also debunking common myths about its health powers. Her balanced approach shows how to enjoy it as part of a healthy routine without expecting miracle results. Read along with the original article(s) here: https://www.healthline.com/nutrition/honey-lemon-water Quotes to ponder: "Drinking honey lemon water may help you feel more hydrated." "While honey and lemon water can be a comforting drink, it’s not a cure-all." "Hot water with lemon is often touted for its potential to ‘kick-start’ digestion in the morning." Episode references: National Institutes of Health - Vitamin C Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ USDA FoodData Central: https://fdc.nal.usda.gov/ Learn mor

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 3097: DIYActive shares nine practical, science-backed strategies to boost overall well-being, from nourishing the body with better food choices to prioritizing movement, sleep, and mindfulness. These simple shifts foster more energy, balance, and emotional resilience, helping you feel healthier and happier every day. Read along with the original article(s) here: https://diyactive.com/9-ways-to-live-a-healthier-happier-life/ Quotes to ponder: "Being happy is a choice and so is living a healthier lifestyle." "Sleep is critical for good health and happiness because it helps restore energy and repair your body." "Mindfulness meditation has been shown to reduce stress, anxiety, and depression while improving overall well-being." Episode references: American Heart Association - Healthy Living: https://www.heart.org/en/healthy-living Mayo Clinic - Mind

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 3096: Most running injuries stem from training imbalances, not from running itself. Rachel Trotta explains how overtraining, daily mileage without rest, and neglecting strength work can cause muscular imbalances that lead to joint pain and setbacks. By blending structured run programs, targeted strength training, smart mobility work, and recovery, runners can build resilience, avoid burnout, and enjoy a lifetime of pain-free miles. Read along with the original article(s) here: https://racheltrotta.com/fitness/why-do-runners-get-injured/ Quotes to ponder: "Running is not intrinsically ‘hard on the knees’ it is the muscular imbalances that result from running that can pull joints out of whack." "Follow a structured running program, and if you are an absolute beginner, use a run-walk program." "Your exercise routine should have structured variety thro

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 3095: Danielle Omar reveals how cravings are not a weakness but your body’s way of signaling its needs, especially as the seasons change. From winter’s carb and chocolate urges to summer’s thirst for juicy fruits and salty snacks, each craving holds clues about hydration, hormone balance, blood sugar stability, and even mitochondrial health. By tuning into these patterns, you can align your diet with nature’s rhythms and support deeper metabolic harmony. Read along with the original article(s) here: https://foodconfidence.com/2025/06/19/what-your-seasonal-cravings-say-about-your-health/ Quotes to ponder: "Cravings aren’t a problem, they’re a portal." "Dehydration can feel like hunger." "Your body isn’t working against you, it’s likely trying to get your attention." 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 3094: Chalene Johnson explores why those closest to you may sometimes seem to resist your personal growth, even when they love you deeply. Through a powerful client story and the “crabs in a bucket” analogy, she unpacks the fears and insecurities that can drive this behavior and offers compassionate, actionable strategies to maintain relationships while pursuing your goals. Read along with the original article(s) here: https://www.chalenejohnson.com/what-to-do-when-no-one-supports-you/ Quotes to ponder: "It feels like he’s actually jealous or angry about the fact that I’m feeling better!" "This is super normal and it has nothing to do with their lack of support or love for you." "Lead with Love, change is only embraced when we feel loved and safe." 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 3093: Carbohydrates and insulin have been unfairly painted as the main villains in weight gain, but as Sam Lynch explains, their roles are far more nuanced. Insulin’s fat-storage effects are short-lived, storing carbs as fat is surprisingly inefficient, and calorie surplus, not carbs alone, is the real driver of long-term fat gain. Understanding these mechanisms helps shift the focus from demonizing food groups to managing overall energy balance. Read along with the original article(s) here: https://fitnitiative.co.uk/2023/02/08/carbs-and-insulin-are-they-to-blame/ Quotes to ponder: "Storing carbs as fat is difficult. It’s an expensive process called De Novo Lipogenesis." "Acute fat storage doesn’t equate to total fat gain if you’re not in a calorie surplus." "If carbs are so bad because they raise insulin, then what about protein? That raises insu