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 2720: Christian Finn debunks the myth that workouts should be limited to 45 minutes to avoid negative hormonal effects. Citing research, he explains that there's no significant link between workout length and muscle growth, challenging the outdated belief that longer sessions harm progress. Read along with the original article(s) here: https://muscleevo.net/how-long-should-your-workout-last/ Quotes to ponder: "Cutting your workout short simply because you’ve been in the gym for 45 minutes makes absolutely no sense at all." "The idea that you should stop training after 45 minutes because you reach some kind of hormonal 'tipping point' is one of the most ridiculous things I’ve ever heard." "Some workouts lasting more than 90 minutes have been shown to raise testosterone above resting levels for at least two hours after the workout has finished." Episode ref

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 2719: Christian Finn explores the ideal workout duration for muscle building, emphasizing that the perfect length varies based on individual goals, training frequency, and workout style. He explains that while 45 to 90 minutes is often sufficient, the time needed can differ depending on factors like the intensity of your regimen and how quickly you aim to see results. Read along with the original article(s) here: https://muscleevo.net/how-long-should-your-workout-last/ Quotes to ponder: "On average, the ideal workout duration is going to be somewhere between 45 and 90 minutes. For most people, that’s long enough to get the job done." "Your goals should dictate the type of training schedule you follow, and the length of your workouts will vary depending on what those goals are." "As long as your overall training program is set up properly, your workout dur

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 2718: Marc Chernoff invites readers to move beyond superficial conversations and instead ask the powerful question, "What is your story?" This simple question can uncover the rich, unique experiences that shape each individual, fostering deeper, more meaningful connections. Chernoff challenges us to normalize this question in our daily interactions, encouraging a society that values who people are over what they do. Read along with the original article(s) here: https://www.marcandangel.com/2019/01/17/one-simple-question-you-should-ask-everyone-you-meet/ Quotes to ponder: "It doesn’t interest me what you do for a living. I want to know what you ache for and if you dare to dream of meeting your heart’s longing." "I just want to know who you are. I want to know your uniqueness, the experiences you’ve had and the lessons you’ve learned." "Life is a tapestry o

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 2717: Nancy Clark explores the complex relationship between athletes and chocolate, offering insights on how to enjoy this treat without guilt or overeating. By incorporating moderate amounts of chocolate into a balanced diet, especially at breakfast, athletes can curb cravings and prevent unhealthy binges, all while benefiting from chocolate's phytonutrients. Read along with the original article(s) here: https://nancyclarkrd.com/2017/09/26/chocolate-and-hungry-athletes-a-dangerous-duo/ Quotes to ponder: "Trying to stay away from it will backfire. Think about it this way: Do apples have power over you? No. You give yourself permission to eat an apple whenever you want. So why does chocolate have power over you? Because you try to not eat it." "By regularly eating chocolate, it will become a commonplace food, just like eggs, apples, or carrots." "Even on a

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 2716: Aging comes with unique nutritional challenges, especially for plant-based eaters like Debra and her husband. As nutrient absorption declines, it becomes essential to prioritize protein sources and monitor levels of key nutrients such as calcium, vitamin D, and B12. Supplementing may be necessary, but always consult a doctor and choose high-quality, certified supplements. Quotes to ponder: "Calcium and vitamin D work together to protect the health of our bones. But beyond that, vitamin D may help the immune system work at its best." "Strict vegetarians and vegans are more likely to experience a vitamin B12 deficiency. This is because animal products are the best sources of vitamin B12." "Supplements are not as well-regulated as our food and water supply. We want to make sure that what we’re buying meets purity and quality standards." Episode referen

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 2715: Sleeping without a pillow can offer some benefits, especially for stomach sleepers, but it's not a one-size-fits-all solution. While it might reduce neck strain and promote better spinal alignment for some, it can also lead to poor posture and discomfort for others, particularly those who sleep on their back or side. Whether or not to ditch the pillow largely depends on your sleep position and overall comfort. Read along with the original article(s) here: https://www.healthline.com/health/sleeping-without-a-pillow Quotes to ponder: "There are some benefits to sleeping without a pillow. However, these advantages aren’t one-size-fits-all." "If you’re a stomach sleeper, sleeping without a pillow may also reduce neck pain." "It’s generally recommended to use a pillow if you sleep on your back or side. However, what’s most important is that you feel comf

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 2714: Roger Lawson challenges the dogma of "clean eating," urging readers to embrace objectivity, moderation, and self-experimentation instead of rigid dietary labels. He emphasizes that no food should be off-limits, advocating for a balanced approach that aligns with personal goals rather than restrictive extremes. Read along with the original article(s) here: https://roglawfitness.com/ring-the-alarm-off-limits-the-enemy-of-success/ Quotes to ponder: "Objectivity, common sense and moderation should act as your guideposts." "Realize that no foods are off limits whatsoever and that having the body that you desire and living the life that you want don’t have to be at odds with one another." "By setting yourself up to 'cheat' you are operating under the false assumption that what you are about eat is wrong and that you shouldn’t be having it." 23andMe: Total

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 2713: Aidan Muir emphasizes the critical role of nutrition in maintaining strong bones throughout life. By focusing on essential nutrients like calcium, vitamin D, and protein, paired with weight-bearing exercises, individuals can build and preserve bone density, reducing the risk of osteoporosis in later years. This comprehensive guide offers practical dietary advice for supporting lifelong bone health. Read along with the original article(s) here: https://idealnutrition.com.au/nutrition-for-bone-health/ Quotes to ponder: "Building more mass earlier in life is protective in old age." "Vitamin D increases the absorption of calcium from the food you eat to help facilitate increased deposition to the bone." "Bone health benefits from a decent amount of protein, a variety of fruit and vegetables, nuts and whole grains." 23andMe: Total Health membership inclu

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 2712: Parents play a critical role in shaping their children's eating habits, often without realizing the long-term impact of their words and actions. Chalene Johnson highlights five common pitfalls that parents should avoid to foster a healthier relationship with food in their children, offering practical advice on how to make positive changes. Read along with the original article(s) here: https://chalene.com/parents-influence-eating-behavior/ & https://www.chalenejohnson.com/how-to-create-a-good-exercise-program/ Quotes to ponder: “Whatever it is, it’s like you’re giving your child YOUR beliefs about body image.” “So many of us have difficult relationships with food because of the labels positioned for us - at an early age - by our parents.” “Parents, I’m telling you, there’s actually good news in this. Why? Well, we’re talking about children and that m

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 2711: Marc Bilodeau emphasizes the importance of tracking your fitness and weight as a powerful tool to achieve your goals. By consistently recording your workouts, meals, and progress, you gain valuable insights into what’s working and where adjustments are needed, enabling you to make informed decisions that support your overall health. Read along with the original article(s) here: https://www.fittrend.com/how-to-easily-track-your-fitness-and-weight/ Quotes to ponder: "It’s hard to know what’s working or not working unless you track your progress." "Awareness can be powerful enough to help you manage your weight without counting calories." "One unfavorable data point from an off day does not mean you’re failing." 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 2710: Adina Soclof reminds us that maintaining a happy family requires navigating the inevitable ups and downs with empathy and understanding. By accepting bad moods as a normal part of life, communicating openly using "I" statements, and taking time to cool off when needed, we can foster a healthier, more positive family environment. Read along with the original article(s) here: https://parentingsimply.com/the-best-way-to-keep-your-family-happy/ Quotes to ponder: "Family life is like a winding country road. Sometimes even and flat and other times quite bumpy and hilly." "Low states and feeling blue are an annoying but intrinsic part of life." "When emotions are running high, it is the time for everyone to take a break from each other." 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 2709: Danielle Omar from FoodConfidence.com highlights the importance of carefully choosing dairy-free yogurt options. While these alternatives offer benefits for those avoiding dairy, not all are created equal. Omar advises reading food labels to avoid hidden dairy ingredients, added sugars, and low-quality components, ensuring you pick a nutrient-rich and genuinely dairy-free product. Read along with the original article(s) here: https://foodconfidence.com/2024/06/06/inside-dairy-free-yogurt-food-label/ Quotes to ponder: "Some seemingly dairy-free yogurts are lactose-free but not completely dairy-free, and they may still contain dairy ingredients like milk, milkfat, casein, and whey." "Whenever possible, aim for unsweetened dairy-free yogurts or yogurts without added sugars." "Yogurts labeled as plant-based are also safe dairy-free choices in many cases

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 2708: Dr. Neal dives into the world of branched chain amino acids (BCAAs) and creatine, clarifying their roles in muscle growth and workout performance. He explains the science behind these supplements, their potential benefits, and the importance of using them correctly. While BCAAs might aid in muscle preservation and creatine could boost high-intensity exercises, he emphasizes the need for caution, proper research, and consulting with a healthcare provider before supplementation. Quotes to ponder: "Those that supplement with BCAAs often believe that they are preventing muscle breakdown and improving their athletic performance." "For most, taking a BCAA supplement is relatively safe and has minimal side effects." "Creatine helps our muscles generate energy." Episode references: The effectiveness of creatine supplementation in athletes: https://www.ncbi.

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 2707: Tonya Lester challenges the common belief that alcohol relieves anxiety, explaining how it can actually exacerbate stress and disrupt sleep, leading to a harmful cycle. By exploring the brain's response to alcohol and offering practical steps to assess and reduce drinking, Lester encourages a more mindful approach to alcohol use for better mental health. Read along with the original article(s) here: https://www.tonyalester.com/blog/alcohol-and-anxiety-does-drinking-really-help-you-relax Quotes to ponder: "Alcohol as medication is a terrible idea. If your drinking is medicinal, it's time to look for safer, more effective ways to cope." "The slowing down of the excitatory neurotransmitter is how alcohol acts as a depressant. Once dopamine levels go back to normal, we're still left with a depressed system, which often leads to another drink to get the

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 2706: Steve Kamb of NerdFitness.com explores why starting over after setbacks can be a powerful tool in personal development. By likening it to restarting a game with improved skills and knowledge, he explains how each reset brings you closer to lasting success. Drawing on research, he encourages readers to seize these fresh starts and make meaningful, lasting changes. Read along with the original article(s) here: https://www.nerdfitness.com/blog/why-having-to-start-over-again-is-great/ Quotes to ponder: "Each time you start over, you’re getting closer to that point of making things stick." "Today, moving forward, this new version of us will behave differently." "During the week when you are excited to exercise and excited about change, do as much as you can to seek out permanent wins." 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 2705: Crystal Karges empowers readers to break free from diet culture by embracing a non-diet life. She offers practical steps such as a digital detox from harmful diet messages, reframing negative self-talk, and learning to trust and nourish the body. Karges encourages a shift away from restrictive diets, advocating for a more compassionate and self-accepting approach to food and body image. Read along with the original article(s) here: https://www.crystalkarges.com/blog/how-to-live-a-non-diet-life-in-a-diet-culture Quotes to ponder: “Food is meant to be both nourishing and pleasurable. There isn’t any diet that will allow you to experience this freedom and begin to feel at home in your body.” “Giving up dieting means making peace with all foods and treating your body with the respect and kindness you give to other people.” “Your body will always be ther

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 2704: Jill Coleman shares actionable strategies for curbing nighttime overeating by building effective habits. She introduces the concept of workarounds, physical, nutritional, and lifestyle tools that divert you from the couch-food-TV routine and the practice of "intermittent sampling" to foster moderation and self-control, making it easier to resist overindulgence. Read along with the original article(s) here: https://jillfit.com/2014/01/27/nighttime-eating/ Quotes to ponder: "Whatever you practice is what you get good at. And Day 1 of practice is always the hardest, but the more you do it, the more automatic it becomes." "Even a little better is still an improvement. What food would you like to continue to be able to eat but need to practice your moderate approach around?" "These practices automatically put me in more control than ever, effortlessly. I

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 2703 Jill Coleman explores the common struggle of nighttime overeating, explaining how willpower depletion throughout the day leads to poor eating habits. She offers practical strategies like replenishing willpower during the day and satisfying cravings earlier to prevent overeating at night. Read along with the original article(s) here: https://jillfit.com/2014/01/27/nighttime-eating/ Quotes to ponder: "Willpower is exhaustible, and at the end of a long day of just even TALKING, there’s none left." "Often cravings are related to feelings of deprivation. When we feel deprived for a day or a week or a month, the compensatory overindulgence is inevitable." Episode references: The Power of Full Engagement: https://www.amazon.com/Power-Full-Engagement-Managing-Performance/dp/0743226755 Switch by Chip and Dan Heath: https://www.amazon.com/Switch-Change-Things-

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 2702: Brian Tracy emphasizes the importance of cultivating a positive money mindset as a critical component for personal and financial success. By forgiving past financial mistakes, setting clear financial goals, optimizing your budget for happiness, and surrounding yourself with positive financial influences, you can transform not only your relationship with money but also other areas of your life. Read along with the original article(s) here: https://www.briantracy.com/blog/financial-success/how-to-develop-a-positive-money-mindset/ Quotes to ponder: "Your financial mistakes are not you. You are independent of your financial mistakes in the past." "When you fix your relationship with money, you will transform so many other areas of your life." "Surround yourself with people who live by those values, read books promoting positive mindsets, and make sure y

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 2701: Foam rolling can be an effective tool for runners to enhance recovery, improve mobility, and prevent injuries if done correctly. Lea Genders highlights common mistakes, like rolling too quickly or inconsistently, and offers practical tips to make foam rolling less painful and more beneficial. Read along with the original article(s) here: https://www.leagendersfitness.com/news/7-foam-rolling-mistakes-to-avoid Quotes to ponder: "Foam rolling is not supposed to cause excruciating pain. It may be a bit uncomfortable at first, but you'll find with regular practice that the pain will lessen." "You'll get better results with five minutes every day of targeted work than 40 minutes once a week." "If it hurts so much that you are tensing your muscles or holding your breath, ease up on the pressure because it's counterintuitive to roll while tensed up." Episod