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 2680: Dr. Laura Markham shares strategies to encourage children to eat vegetables and fruits by making them regular parts of meals and snacks. She emphasizes the importance of repeated exposure, offering choices, and avoiding forcing or rewarding children for eating vegetables to create a healthy eating environment. Read along with the original article(s) here: https://www.peacefulparenthappykids.com/read/how-to-help-children-become-healthy-eaters-especially-vegetables Quotes to ponder: "Research has shown that the most important factor in getting kids to eat new foods is exposing them to the food." "If a child really does not like a specific vegetable that is served that night, then why not have a rule that they can have a different one that night?" "I would NEVER force a child to eat a specific food. I think it's fine to ask them to try one taste, but 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 2679: Jill Coleman explains why relying on exercise alone for weight loss is misguided, emphasizing the greater impact of dietary changes on metabolism and physique. She highlights how different exercise modes affect hormones, the unsustainability of high-volume workouts, and the negative mental effects of using exercise as "penance" for poor eating habits. Read along with the original article(s) here: https://jillfit.com/2012/06/26/6-reasons-cant-outtrain-bad-diet/ Quotes to ponder: "It is not only the amount of food, but also the quality of the foods you eat that matters." "Weight training trumps cardio for fat loss. Intensity trumps duration for fat loss." "The whole concept of 'doing penance' because of bad food choices puts us in a negative frame of mind, where we use guilt and remorse as motivation." Episode references: Body for Life: https://www.am

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 2678: FIRECracker of Millennial-Revolution.com challenges conventional budgeting by advocating for a personalized approach. By identifying and prioritizing your top three values, you can allocate money towards what truly matters to you, rather than conforming to restrictive spending limits that can undermine your happiness and financial independence. Read along with the original article(s) here: https://www.millennial-revolution.com/build/budgets-suck-instead/ Quotes to ponder: "Budgets tend to look at all your spending and try to force you to ruthlessly cut back on everything. But what they don’t do is EMPOWER you." "What you’ve just written down are your top three VALUES. These are what you SHOULD be spending money on." "Everyone’s path to Financial Independence is unique, and uniquely their own. So figure out your values, and fill that jar your way, wi

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 2677: Lea Genders shares her journey through injury and recovery, emphasizing the importance of rest and adapting workouts. By focusing on lower body, core, balance, mobility, and flexibility exercises, she highlights how setbacks can lead to a stronger foundation and greater resilience. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2016/9/5/back-to-the-basics-recovery-and-foundation-building-plan Quotes to ponder: "I will focus on what I can do, not what I can’t do." "It is forcing me to take a step back and rebuild my foundation." "You don’t get better by pushing through, you get better by resting." 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 2676: Tammy's concern about whether MCT oil raises cholesterol is addressed by explaining that MCTs, derived from processed coconut or palm oil, do not increase blood cholesterol levels according to meta-analyses. In contrast, unprocessed coconut or palm oil, which contains long-chain triglycerides, can raise LDL cholesterol. The importance of choosing high-quality MCT oil supplements and consulting with a doctor is also emphasized. Quotes to ponder: “MCT oil supplements do not seem to raise our blood cholesterol levels.” “Saturated fats, like coconut oil and palm oil, do tend to increase blood cholesterol levels, specifically the 'bad' type of cholesterol - LDL cholesterol.” “Medium-chain triglycerides, because they’re smaller, don’t take as long to get absorbed by the body.” Episode references: USP: https://www.usp.org Labdoor: https://labdoor.com Con

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 2675: Becca Shern explores how dietary and lifestyle changes can combat seasonal affective disorder (SAD). Highlighting the importance of anti-inflammatory foods, omega-3, and vitamin D supplements, she emphasizes the benefits of physical activity and exposure to daylight. Shern also advocates for a positive mindset and the hygge lifestyle to improve mood during winter. Read along with the original article(s) here: http://minimalwellness.com/sad/ Quotes to ponder: "Seasonal Affective Disorder (SAD) is a type of depression that comes and goes in a seasonal pattern, primarily during the winter months." "By incorporating more physical activity into your routine, you can boost your mood and energy levels, counteracting the effects of SAD." "Mindfulness practices such as meditation and yoga can help you stay grounded and maintain a positive outlook during 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 2674: Ross Enamait highlights the balance between intensity and recovery in training. While advocating for consistency, he emphasizes the necessity of lighter days to avoid burnout and sustain long-term fitness. By incorporating challenging yet less strenuous activities like shadow boxing and skipping rope, one can remain active without overtaxing the body. Read along with the original article(s) here: https://rosstraining.com/blog/2017/06/varying-training-intensity/ & https://rosstraining.com/blog/2017/05/stop-making-excuses-time/ Quotes to ponder: "Consistent work and effort have always formed the backbone of my life." "Constantly pushing yourself to the max each day with strenuous work is a recipe for failure." "It took me years to realize that I could still push myself hard with less intense work." Learn more about your ad choices. Visit megaphone.fm/

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 2673: David Cameron-Smith delves into the crucial role proteins play in fitness, explaining how different amino acids, such as leucine, glutamine, and tryptophan, contribute to muscle repair, gut health, and mental well-being. Learn the science behind optimal protein intake and how to incorporate these vital nutrients into your diet for better exercise recovery and overall health. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/nutrition/protein-power/ Quotes to ponder: "Leucine has the ability to increase the activity of the protein-making machinery in muscles." "Dietary glutamine can maintain the healthy integrity of the many millions of cells that line the digestive tract." "Transport of tryptophan into the brain enables the many neurons of the serotonergic system to make serotonin, which influences mood and mental hea

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 2672: Christian Finn of MuscleEvo.net debunks the common claim that squats and other compound exercises significantly increase testosterone levels and accelerate muscle growth. Despite temporary hormonal spikes post-exercise, the research indicates these effects are too fleeting to impact muscle hypertrophy or strength gains meaningfully. Finn recommends focusing on overall lifestyle changes for lasting hormonal balance. Read along with the original article(s) here: https://muscleevo.net/squats-testosterone/ Quotes to ponder: "Heavy resistance training involving large muscle groups does have the potential to increase post-training testosterone levels." "Any temporary surge in post-training hormone levels is too small to have any impact on muscle protein synthesis, muscle fiber hypertrophy or strength gains." "In one study, the increase in free testosteron

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 2671: Nancy Clark examines the pros and cons of low- and no-calorie sweeteners (LNCS) for athletes, offering a balanced view based on scientific evidence. Discover how LNCS like aspartame and stevia can fit into a sports diet, their potential impact on weight loss, and their safety according to global health organizations. Read along with the original article(s) here: https://nancyclarkrd.com/2021/05/13/sugar-substitutes-good-bad-ugly/ Quotes to ponder: "All foods are made of chemicals: carbon, oxygen, nitrogen. Aspartame is made of two amino acids that taste 200 times sweeter than table sugar." "Studies which reported a link to cancer were done with animals given absurd amounts of no- or low-cal sweeteners and are not relevant to humans in real-life." "LNCS are one tool in a dieter’s toolbox. They can help dieters lose weight IF they displace calories th

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 2670: Julianna Poplin of SimplyFiercely.com shares five transformative productivity hacks: setting clear goals, reassessing your schedule, planning ahead, focusing on priorities, and habit stacking. These strategies help eliminate distractions, streamline tasks, and build effective routines to significantly boost productivity. Read along with the original article(s) here: https://www.simplyfiercely.com/simple-productivity-hacks/ Quotes to ponder: "Every minute you spend in planning saves 10 minutes in execution; this gives you a 1,000 percent Return on Energy!" "Vague goals aren’t very helpful either. To maximize your likelihood of success, you need specific and measurable goals." "The second most surprising thing was how much I can accomplish in three hours when I don’t let myself get distracted!" Episode references: Atomic Habits: https://www.amazon.com

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 2669: Valencia Haguera explores the often-overlooked phenomenon of microsleep, emphasizing its dangers and the importance of recognizing its symptoms. She offers practical advice on prevention, including sleep hygiene tips and safety precautions, highlighting how proper sleep can enhance overall well-being. Read along with the original article(s) here: https://www.healthline.com/health/microsleep Quotes to ponder: "Microsleep can be difficult to identify because you may nod off while your eyes are starting to close." "To treat and prevent episodes of microsleep, it’s important that you get enough sleep at night." "Increasing the quality or quantity of your sleep may provide long-term relief." Episode references: Electroencephalogram (EEG): https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/electroencephalogram-eeg Sleep Study Information

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 2668: Stan's question about steam rooms and chlorine gas sparks a deep dive into the distinctions between steam rooms and various types of saunas. While both steam rooms and saunas can offer health benefits like improved circulation and pain relief, Stan's concern about chlorine gas is addressed by explaining potential risks and the importance of proper maintenance. The discussion concludes with advice on who should avoid these heated environments. Quotes to ponder: "Steam rooms are heated using boiling water, which of course, generates steam. Instead, saunas often generate dry heat." "Chlorine gas could become a problem with steam saunas if a salt-based or chlorine-based product is used to clean the steam room." "The data on saunas doesn’t mean saunas are right for everybody." 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 2667: Nia Shanks offers four practical tips to ensure strength training feels great and doesn't leave you feeling achy. By slowing down reps, using joint-friendly equipment, focusing on form, and varying workout splits, you can train effectively, stay healthy, and continue making progress without pain. Read along with the original article(s) here: https://niashanks.com/tips-feel-great-strength-training/ Quotes to ponder: "Slow down your reps by taking approximately 2-3 seconds to perform the lowering portion of the exercise." "If you ever feel beat up from heavy barbell workouts, try using dumbbells, cable machines, a suspension trainer, and bodyweight exercises instead and see how you feel." "Reduce the weight a bit and put 100% effort into every single rep you perform. Sounds simple, but it works, and it can make you feel great." Learn more about your 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 2666: Crystal Karges shares her transformative journey of ditching the scale, which helped her shift from defining her worth by weight to nurturing a trusting relationship with her body. She emphasizes that removing the scale can liberate mental space, foster self-respect, and empower future generations to resist diet culture. Read along with the original article(s) here: https://www.crystalkarges.com/blog/weight-tracker-why-i-ditched-the-scale-for-good-and-you-can-too Quotes to ponder: "It changed the narrative in my brain that my weight was no longer defining my worth, nor could it dictate how or what I would feed my body." "It is possible to break free from the pregnancy weight gain tracker so you can focus on doing what’s most important to keep you and your baby healthy and safe during pregnancy." "Not just live but THRIVE and take a powerful step for

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 2665: Crystal Karges shares her transformative journey of overcoming an unhealthy obsession with her weight and the scale. By eliminating the scale, she reclaimed her mental space and developed a healthier relationship with food and her body. Her story offers hope and practical steps for anyone looking to break free from diet culture and find peace with their body. Read along with the original article(s) here: https://www.crystalkarges.com/blog/weight-tracker-why-i-ditched-the-scale-for-good-and-you-can-too Quotes to ponder: "It became a competition with myself, a ritual determining the course of my day." "When I started focusing on feeding my body, regardless of what I weighed or without a scale to dictate my day, I understood just how much power I’d allowed it to have over my life." "Getting rid of my scale was one of the best decisions I made for my fo

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 2664: Chalene Johnson highlights how vitamin and mineral deficiencies are intricately linked to weight gain, revealing surprising statistics and offering actionable advice on improving nutrient absorption. Additionally, she delves into the pros and cons of morning versus afternoon workouts, helping listeners find the best time to exercise based on their personal schedules and energy levels. Read along with the original article(s) here: https://www.chalenejohnson.com/how-a-vitamin-and-mineral-deficiency-is-causing-weight-gain/ & https://www.chalenejohnson.com/fitness-when-should-i-workout/ Quotes to ponder: "It’s estimated that 92% of Americans are deficient in at least 1 vitamin or mineral." "Signs of inflammation are symptoms such as, but not limited to, headache, aches, stomach distress, colon distress, cramping, gas, bloating, indigestion, heartburn, n

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 2663: Marc Bilodeau explores the benefits and limitations of body-weight exercises, emphasizing their convenience, ability to improve functional strength, and flexibility. While these exercises are great for overall fitness and beginners, they may not suffice for those aiming to build significant muscle mass, highlighting the need for varied resistance training based on individual fitness goals. Read along with the original article(s) here: https://www.fittrend.com/pros-and-cons-of-body-weight-exercise/ & https://www.fittrend.com/the-talk-test-how-to-determine-how-hard-you-are-exercising/ Quotes to ponder: "Body-weight exercises are a great way to build and maintain fitness around functional strength, flexibility, and overall health." "They are also a good option for beginners or anyone wanting to add variety to their workout routine." "You can perform th

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 2662: Dr. Margaret Rutherford delves into the profound and complex emotions that follow the suicide of a loved one. She explores the importance of seeking therapy, understanding one's feelings, and gradually finding peace amidst the turmoil. Dr. Rutherford's compassionate guidance helps navigate the pain, offering hope and strategies for healing. Read along with the original article(s) here: https://drmargaretrutherford.com/what-do-i-do-if-someone-i-love-commits-suicide/ Quotes to ponder: "Sometimes you’re unbearably lost; sometimes angry. Sometimes so sad you can barely move." "Your emotions will be mixed. Fear. Anger. Despair. Bewilderment. All are normal and will likely come and go." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2661: Rachel Trotta delves into the profound mental shifts that accompany physical fitness journeys, emphasizing the transformation in how individuals perceive and talk about body image, food, and exercise. As clients pursue health goals, their evolving mindset and newfound self-acceptance become the real achievements, far surpassing any physical changes. Read along with the original article(s) here: https://racheltrotta.com/fitness/body-of-your-dreams/ Quotes to ponder: "Taking the right steps to develop effective, healthy, realistic habits will catapult you into feeling much better about yourself and your body almost immediately." "You may not have the abs of Gwen Stefani, but you may have muscle definition that you never had before, plus stronger legs, a more stable core, improved movement, and better endurance capabilities." "Self-love and self-accept