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 2640: Chalene Johnson shares her personal journey of overcoming negative body image and offers practical tips to boost self-esteem. By focusing on positive self-talk, avoiding negative influences, and setting realistic goals, she encourages us to love and appreciate our bodies as they are. Read along with the original article(s) here: https://www.chalenejohnson.com/body-image-how-to-love-the-body-you-have/ Quotes to ponder: "Even though it might feel weird to look at yourself in the mirror and say 'damn! you’re hot!' it is actually a proven technique that is used in behavioral therapy." "If you don’t like yourself and your body, working out like a mad man, doing tons of cardio, lifting nonstop, isn’t going to change your mindset." "Create small, attainable, measurable goals and congratulate yourself when you achieve them!" Learn more about your ad choices

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 2639: Marc Bilodeau explores the joys and health benefits of cycling, highlighting its fun and freedom, its capacity to connect us with nature and friends, and its positive impacts on cardiovascular health, mental well-being, and muscle strength. With practical tips for enhancing your riding experience, Bilodeau makes a compelling case for incorporating biking into your lifestyle. Read along with the original article(s) here: https://www.fittrend.com/joys-of-riding-a-bike-benefits-of-cycling/ Quotes to ponder: "You can have a lot of fun riding a bike. It offers a sense of freedom, allowing you to explore your surroundings." "Cycling can improve your mental well-being by releasing endorphins that promote feelings of happiness, reduce stress, and lower anxiety." "Riding your bike can build your muscle strength and endurance." 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 2638: Embrace the beauty and power of motherhood as Crystal Karges takes you on a heartfelt journey through body acceptance. Discover how to see yourself through the loving eyes of your child, and learn the steps to foster self-love and compassion in a world that demands perfection. This transformative piece reminds us that true beauty lies in our imperfections and the memories we create. Read along with the original article(s) here: https://www.crystalkarges.com/blog/body-acceptance-accepting-your-body-through-the-changes-of-motherhood Quotes to ponder: "Every stretch mark, every curve and freckle and wrinkle, every gray hair or birthmark or dimple - there is nothing that can recreate the uniqueness of your beauty." "And the life you carried and wove in your womb, the sweetest miracle of life that stretched your body and your heart will never leave you t

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 2637: Danielle Omar of FoodConfidence.com delves into the art of crafting the perfect healthy smoothie. By combining leafy greens, fiber, healthy fats, protein, and the right liquid, you can create delicious, nutrient-packed smoothies that keep you full and energized throughout the day. Read along with the original article(s) here: https://foodconfidence.com/2024/04/02/anatomy-of-a-healthy-smoothie/ Quotes to ponder: "Smoothies are one of my favorite ways to pack a ton of fiber-rich leafy greens, free-radical-fighting berries, and other important nutrients into each day!" "The best smoothies don’t just deliver a healthy dose of nutrients; they keep you full until your next meal, taste great, and don’t spike your blood sugar." "As long as your smoothies contain greens, fiber, healthy fats, protein, and a liquid, you’ll be good to go!" Learn more about your

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 2636: Ari seeks guidance on choosing the right protein supplement as a woman aiming to gain muscle. Dr. Neal explains the protein needs for muscle growth, the importance of protein quality, and how to incorporate supplements safely into a balanced diet. Quotes to ponder: "Most studies have found that consuming above and beyond these daily protein recommendations does not seem to help improve muscle size or strength." "What seems to be most important is consuming protein throughout the day, not all at once." "In the short-term, using a protein supplement in the form of a protein powder that’s been tested for quality and purity is likely safe for most people." Episode references: USP certification: https://www.usp.org/verification-services/verified-mark American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megapho

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 2635: Rachel Trotta discusses practical strategies for integrating health and fitness into a busy lifestyle. She emphasizes adopting a flexible mindset, utilizing shorter, more frequent workouts, redefining exercise, setting realistic expectations, and practicing dietary moderation. Her advice helps individuals maintain their health goals amidst life's demands. Read along with the original article(s) here: https://racheltrotta.com/fitness/making-time-health/ Quotes to ponder: "You may not have hours, but you do have minutes." "Small, repeated habits lead to big gains, I promise." "Busy-ness and health are not mutually exclusive." 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 2634: Leo Babauta from ZenHabits.net explores our complex relationship with food, emphasizing that food should be viewed primarily as fuel rather than a source of comfort, pleasure, or entertainment. By recognizing and altering our motivations for eating, Babauta suggests we can simplify our lives, save money, and improve our health. Read along with the original article(s) here: https://zenhabits.net/its-time-for-a-new-relationship-with-food/ Quotes to ponder: "Technically, food is just fuel for living. That’s all - nothing else." "Our complicated relationship with food makes it hard to cut back on how much we eat." "By fasting, you learn to give up your need to eat for reasons other than fuel." 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 2633: JC Deen emphasizes the importance of not letting emotions dictate your actions, especially when it comes to fitness goals. By understanding your excuses and establishing constraints and accountability, you can maintain consistency even when motivation is low. Deen's insights highlight the power of choice and the benefits of acting despite emotional challenges. Read along with the original article(s) here: https://jcdfitness.com/2017/01/fitness-motivation/ Quotes to ponder: "Just because you don’t feel like training doesn’t mean you shouldn’t, especially if your end goal requires a certain level of consistency with working out." "Understanding you have a choice in whether or not you give in to your emotions or feelings is a big first step in the right direction." "Do the thing regardless of how you feel. Instead of waiting for motivation, build momen

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 2632: JC Deen emphasizes the importance of not letting emotions dictate your actions, especially when it comes to fitness goals. By understanding your excuses and establishing constraints and accountability, you can maintain consistency even when motivation is low. Deen's insights highlight the power of choice and the benefits of acting despite emotional challenges. Read along with the original article(s) here: https://jcdfitness.com/2017/01/fitness-motivation/ Quotes to ponder: "Just because you don’t feel like training doesn’t mean you shouldn’t, especially if your end goal requires a certain level of consistency with working out." "Understanding you have a choice in whether or not you give in to your emotions or feelings is a big first step in the right direction." "Do the thing regardless of how you feel. Instead of waiting for motivation, build momen

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 2631: Tara Ballard shares practical tips on maintaining your fat loss goals while dining out. Learn how to make mindful choices at various types of restaurants without compromising your social life or your progress. Read along with the original article(s) here: https://jillfit.com/2012/02/14/fat-loss-happens-anywhere/ Quotes to ponder: "Fat loss happens anywhere – meaning you can eat for fat loss virtually anywhere, it is all about making the right choices."  "I make a clear and conscious choice to stick to my fat loss lifestyle no matter what my friends order or what the menu would presumably dictate that I order."  "Be-Do-Have. If you want to be a lean person, then you need to be like a lean person now, and do the things a lean person would do so that you can have the lean physique you desire." Learn more about your ad choices. Visit megaphone.fm/adchoi

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 2630: Mr. Money Mustache reveals how a simple $198 investment in an Olympic barbell set transformed his fitness routine and saved him nearly $9,000 over a decade. Emphasizing the efficiency, cost-effectiveness, and health benefits of at-home weight training, he challenges the need for expensive gym memberships and promotes the convenience of working out at home. Read along with the original article(s) here: https://www.mrmoneymustache.com/2011/05/17/get-rich-with-olympic-barbells/ Quotes to ponder: "It’s incredibly motivating to have your gym at home too. There are no excuses about not wanting to go out or not having time." "If a few pounds of steel is all you need to stay fit, why do our indebted countrymen spend $20 billion annually to accomplish the same thing in more complicated ways like Yoga, bouncy aerobics and indoor bicycling classes?" "Every per

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 2629: Developing healthy habits can simplify your fat loss journey by eliminating the need for willpower and motivation. Lea Genders shares five actionable steps, such as incorporating more vegetables, prioritizing protein, walking daily, strength training, and eating slowly until 80% full, which can seamlessly fit into your busy lifestyle and lead to sustainable fat loss. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2017/10/8/5-simple-ways-to-get-a-jump-start-on-your-fat-loss-goals Quotes to ponder: "Once you develop healthy habits, you no longer have to rely on willpower or motivation." "The little things add up to big results, don't discount them." "Listening to your body is one of the best ways to control calorie intake." 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 2628: Q&A - Using Monk Fruit Extract & Stevia as Sugar Substitutes - The Science of Sugar Alternatives The original post is located here: https://oldpodcast.com/monk-fruit-sweetener-stevia/  Visit Me Online at 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 2627: Fermentation has been a staple of human diets for millennia, offering not only preservation but also enhancing flavor and nutritional value. David Cameron-Smith delves into the fascinating world of fermented foods, uncovering their historical roots, the microbiological magic behind them, and their modern-day health benefits. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/nutrition/fantastic-fermentation/ Quotes to ponder: "These tiny bugs begin the process of digesting the food, but in so doing they make a whole new cocktail of interesting products, not least alcohol." "The unique properties of the fermentation bacteria generate complex, alluring and undeniable flavors. Life would be bland and boring without bacteria!" "Probiotic bacteria reset the optimal balance of the gut microbiome. Exactly how this occurs rema

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 2626: Nia Shanks explores how modern health and fitness culture can become counterproductive, focusing on appearance over well-being. She advocates for sustainable habits that promote overall health and functional strength, encouraging a shift away from restrictive diets and excessive workouts. Read along with the original article(s) here: https://niashanks.com/health-fitness/ Quotes to ponder: "Your health and fitness regimen should not require you to suffer or force you to revolve your life around a particular plan." "I want my body to serve me and allow me to live an awesome life." "Beware the person selling suffering as dedication, exhaustion as virtue, and obsession as health." 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 2625: Harold Gibbons emphasizes the critical role of rest within workouts for optimal results. Harold explores how strategic resting and active recovery can enhance strength and conditioning, ensuring that each exercise session is both effective and efficient. Read along with the original article(s) here: https://markfisherfitness.com/the-art-of-active-rest/ Quotes to ponder: "It's your hotness, and you want it now! Relax pumpkin, it’s not coming that fast." "Rest periods give your oxidative energy system more time to recover. That’s why you’re still breathing hard!" "Respect that rest periods are part of the program, and that allowing yourself time to recover is part of the process." 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 2624: Christian Finn of MuscleEvo.net breaks down the efficacy of super slow training for muscle growth, revealing that despite its claims, this method often falls short of traditional training in delivering superior muscle size and strength gains. Citing multiple studies, Finn underscores that traditional speed training consistently outperforms super slow techniques in both strength and hypertrophy, making it the more effective choice for fitness enthusiasts. Read along with the original article(s) here: https://muscleevo.net/super-slow-training/ Quotes to ponder: "Training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy." "Muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group." "Despite the big difference in time under tension, the slow speed group gained less muscle 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 2623: Nancy Clark dispels common myths about bread, emphasizing that it can be a healthy part of an athlete’s diet. She explains that bread isn't inherently fattening, white bread isn't a nutritional zero, and it doesn't necessarily spike blood glucose. Understanding the role of bread can help athletes enjoy their favorite foods without guilt. Read along with the original article(s) here: https://nancyclarkrd.com/2017/06/13/bread-good-bad-or-yummy/ Quotes to ponder: "You ‘get fat’ when you repeatedly overeat total calories for the day. The myth that bread is fattening; carbs are fattening is just that, a myth." "Depriving yourself of this little pleasure leads to ‘last chance eating.’ You’d be better off taking the power away from bread by eating it more often." "White bread can be included in an overall balanced sports diet. Just balance it with whole gr

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 2622: Julianna Poplin explores the transformative power of creating a sanctuary at home. By implementing simple changes like regular cleaning, intentional lighting, and comfortable touches, you can turn your space into a haven of relaxation and tranquility, reducing stress and enhancing your overall well-being. Read along with the original article(s) here: https://www.thesimplicityhabit.com/how-to-make-your-home-your-sanctuary/ Quotes to ponder: "Your home should be your sanctuary. It should be a place where you can truly relax and be at ease, a calm and clutter-free space." "High-quality linens and comfortable furniture make your home feel cozy and inviting, and you’ll find yourself much more at ease." "Clutter can cause stress. It can contribute to anxiety. And it can make you feel overwhelmed, even if you can’t exactly figure out why." Learn more about

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 2621: Tina Williamson shares practical steps to embrace mindful eating, transforming mealtime into a nourishing and mindful practice. By recognizing emotional triggers, expressing gratitude, and savoring flavors, we can develop a healthier relationship with food, benefiting our physical and emotional well-being. Read along with the original article(s) here: https://tinybuddha.com/blog/stop-devouring-food-start-enjoying-5-tips-mindful-eating/ Quotes to ponder: "Before you steal from the cookie jar always ask yourself, does my body need nourishment or am I feeding my emotions?" "Think about the miraculous ecosystem. Consider the apple pickers, the supermarket workers. Honestly, we could go on forever and what you would ultimately discover is that the kindness of the entire universe is in this apple." "Mindful eating naturally results in a love of healthy fo