Optimal Health Daily

Ask Dr. Neal your question about health, nutrition, diet, fitness, and more here: http://OLDPodcast.com/ask or call: 614-568-3643 Episode 2660: Q&A - Your Body Water Percentage versus Body Fat and Lean Body Mass The original post is located here: https://oldpodcast.com/body-water-percentage/   Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness 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 2659: Amanda Wheeler reveals ten empowering ways to measure your fitness progress beyond just weight loss. From lifting heavier weights and improved recovery to better sleep and increased confidence, Wheeler's insights help you recognize and celebrate various forms of personal growth. Read along with the original article(s) here: https://markfisherfitness.com/10-ways-measure-progress-arent-weight-loss/ Quotes to ponder: "If you are progressing in your sleep patterns, it’s likely you are progressing in life." "Feeling more confident is a measure of progress that gets overlooked but is a huge influencer in all you do and how you show up in life." Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2643: Meagan Drillinger, writing for Healthline, highlights four common foods that can exacerbate anxiety: alcohol, caffeine, added sugars, and refined carbs. She explains how these foods impact the body and mind, offering practical alternatives to help manage anxiety more effectively through dietary choices. Read along with the original article(s) here: https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety Quotes to ponder: "Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed." "High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood." "Added sugars cause your blood sugar to go on a rollercoaster

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

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