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 3052: Dr. Neal Malik breaks down the myth of tequila as a probiotic by digging into what science actually says not just popular claims. Learn the truth about blue agave, the real sources of gut-friendly fiber, and how moderation and lifestyle still trump shortcuts when it comes to health. Quotes to ponder: "Sadly, the findings were disappointing, the research does not support the use of daily tequila shots to help promote the health of our microbiome." "Blue agave nectar doesn't have enough fiber to promote the health of our intestines." "Tequila likely does not act like a probiotic, so it doesn't promote the growth of good bacteria in our intestines." Episode references: Pee-wee's Big Adventure (1985): https://www.imdb.com/title/tt0089791/ National Institutes of Health - Probiotics: https://www.nccih.nih.gov/health/probiotics-what-you-need-to-kn

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 3051: Roger Lawson explores how to avoid the all-too-familiar cycle of binge eating by making smarter, more sustainable diet choices. Through humor and Hulk-sized metaphors, he shares how a gentler calorie deficit, permission to enjoy all foods, and self-compassion can transform your relationship with eating into one that’s balanced, flexible, and built to last. Read along with the original article(s) here: https://markfisherfitness.com/keep-food-hulk-at-bay/ Quotes to ponder: "When we’re hungry, our proclivity for making food related blunders increases by a bajillion percent." "The only foods that are 'bad' are those that you can’t tolerate, can’t control once you start, or hate the taste of." "Ok, so you goofed up. You made a minor error on one of the thousands of days that you’ll likely live a dribble in the bucket of life that won’t mean a thin

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 3050: Sam Lynch highlights the vital distinction between training and working out, showing how a structured approach can turn effort into measurable progress. While working out keeps you moving, training ensures each session builds toward your specific goals with intention, progression, and accountability. Read along with the original article(s) here: https://fitnitiative.co.uk/2021/09/22/training-vs-working-out/ Quotes to ponder: "A workout is singular and doesn’t take into consideration the scope of the next, or the previous workout." "Training gives direction to your workouts, making each individual session, and component of those sessions, compliment the others in the program." "You may well get there, but you won’t know how. Or worse, you may not get to point B and be unable to identify where you went wrong." Episode references: Physical Act

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 3049: Steve Kamb shares a raw, personal reflection on losing his way after achieving major life goals, and how reconnecting with his deeper "why" helped him rediscover purpose. His journey from burnout to realignment offers powerful insights for anyone feeling adrift, especially those chasing success without a solid inner foundation. Read along with the original article(s) here: https://www.nerdfitness.com/blog/lost-and-found-plus-nf-academy-update/ Quotes to ponder: "I lost my way because I didn’t know why I was doing any of it anymore." "I had no drive, no fire, no purpose. Just a constant cloud hanging over me." "When I asked myself, 'What would make me proud of how I spent today?' the answers started to come." Episode references: The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 The 4-Hour Workwee

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 3048: Stefanie Bonastia explores the hidden cost of over-identifying with diet culture and fitness, revealing how fear of mediocrity often masks untapped passions and deeper potential. Through Lauren's journey, we discover how shifting from obsessive control to intuitive self-trust can unlock freedom, purpose, and a fuller sense of self-worth. Read along with the original article(s) here: https://www.jessikneeland.com/post/fear-of-mediocrity Quotes to ponder: “I’m leaving the only thing I’m good at, and something that honestly gives me a high. Without that, I’m afraid I’ll be bored and - mediocre.” "Controlling food is a quick response. Your friends will admire your dedication, your family will approve of your discipline, and society at large will validate you for being a clean-eating, gym-going, responsible adult." "If instant gratification has be

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 3047: Marc Bilodeau challenges you to imagine the version of yourself five years from now and consider what daily habits today will shape that future. With a focus on consistent, small actions over perfection, he shows how progress is built through intentional choices that your future self will one day thank you for. Read along with the original article(s) here: https://www.fittrend.com/what-would-your-future-self-thank-you-for/ Quotes to ponder: "Your future self is being shaped by the choices you make today, no matter how small." "Instead of an all-or-nothing mentality, shift your mindset to focus on always something." "Your health goals may be to have more energy, strength, and confidence. These won’t happen by accident or from inconsistently exercising." 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 3046: Shelby Forsythia explores how confronting the inevitability of death can awaken us to the urgency and beauty of living. By embracing impermanence, she uncovers a deeper presence, emotional honesty, and the freedom to live without waiting. Read along with the original article(s) here: https://medium.com/transform-the-pain/realizing-im-really-going-to-die-someday-da0f946d5c1a Quotes to ponder: "I realized that death wasn’t just this distant thing that happened to other people. It was something that was going to happen to me." "The illusion of permanence keeps us numbed and complacent." "Living fully doesn’t mean doing everything, it means being awake to whatever you are doing." Episode references: Full Catastrophe Living: https://www.amazon.com/Full-Catastrophe-Living-Revised-Mindfulness-Based/dp/0345536932 The Power of Now: https://www.amaz

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 3045: Sudden blood sugar spikes can leave you feeling foggy, jittery, or drained, and over time, they may contribute to insulin resistance, weight loss struggles, and increased risk of metabolic syndrome. Danielle Omar shares practical, science-backed strategies to stabilize your glucose levels, improve insulin sensitivity, and support long-term metabolic health without giving up your favorite carbs. Read along with the original article(s) here: https://foodconfidence.com/2023/02/26/blood-sugar-spikes/ Quotes to ponder: "Regular (and prolonged) blood sugar spikes and crashes can lead to insulin and weight loss resistance, premature aging, cognitive decline, hormonal imbalances, cardiovascular disease, increased oxidative stress and inflammation, and even metabolic syndrome." "To avoid major blood glucose spikes after eating carbohydrates, try pairin

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 3044: Dr. Neal Malik explains how pernicious anemia, an autoimmune condition, prevents proper absorption of vitamin B12, leading to serious health risks if untreated. While high-dose oral supplements may help in certain cases, he emphasizes that B12 injections are typically the most reliable way to manage the condition and protect red blood cell and nerve health. Quotes to ponder: "Pernicious anemia is actually a type of autoimmune condition." "Most studies do find that injections are more effective." "Unfortunately, there is no cure for pernicious anemia, but it can be well-managed with B12 supplements." 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 3043: Many traditional diets share key traits like rich sources of fat-soluble vitamins and the absence of processed foods, but Ben Greenfield highlights why your ideal diet depends heavily on your unique genetics. From amylase production to ApoE variants and vitamin A conversion, this piece reveals how ancestral eating patterns and individual gene expression shape the best nutritional approach for your body. Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/how-to-figure-out-what-diet-is-right-for-you/ Quotes to ponder: "The more AMY1 copies you’ve inherited (and the more of this enzyme you produce as a result), the better your starch-metabolizing capabilities will be." "Depending on what you inherited from your parents, you’ll carry a combination of any two ApoE variants: ApoE2, ApoE3, or ApoE4.

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 3042: Many popular diets promise universal results, but Ben Greenfield highlights why no single eating plan fits everyone. Drawing from Weston Price’s research, he reveals how diverse traditional diets, from Swiss rye bread and raw dairy to Eskimo organ meats and seal oil, fueled vibrant health, underscoring the power of personalization in nutrition. Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/how-to-figure-out-what-diet-is-right-for-you/ Quotes to ponder: "There’s no one-size-fits-all diet; each person’s ideal nutrition depends on countless factors, from genetics to environment." "The Dietary Holy Grail is a mythical beast. A unicorn, of sorts, prancing through our imaginations but not through reality." "Successful diets ranged from high-starch to starch-devoid; from meat-based to meat-sca

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 3041: If you’ve struggled to restart your fitness routine or stay active while traveling, Leo Babauta shares a refreshingly simple path forward. Discover how to refocus on exercise with small, sustainable steps, and turn any city into your personal gym through walking, bodyweight moves, and mindful eating. Read along with the original article(s) here: ⁠https://zenhabits.net/how-to-get-back-on-exercise-train⁠  AND  https://zenhabits.net/fit-travel Quotes to ponder: "It’s hard, but it’s best to be patient and work on one goal at a time if possible. Too many goals at once spread your focus too thin." "Walking is one of the best exercises ever." "Use the city as a playground. Jump on top of things. Sprint when you feel like it. Skip and hop." 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 3040: Many gym-goers unknowingly sabotage their progress by making common mistakes that lead to injury, frustration, or wasted effort. Daniel Moses shares insights from top personal trainers on how to avoid pitfalls like unbalanced routines, poor nutrition, and ineffective cardio, helping you train smarter and get real results. Read along with the original article(s) here: https://freeformfitness.ca/the-10-biggest-mistakes-people-make-in-the-gym/ Quotes to ponder: "Chase two rabbits, catch none." "The first 30 minutes produce 80 per cent of the results." "It’s all about fueling the engine that is your body!" 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 3039: JC Deen shares practical guidance on crafting a pre-workout meal that fuels performance without discomfort. Listeners will gain clarity on the timing, portion size, and types of foods that support sustained energy, helping them make smarter choices for their fitness goals. Read along with the original article(s) here: https://jcdfitness.com/2016/01/pre-workout-meal/ Quotes to ponder: "A pre-workout meal is designed to provide you with the fuel to train hard and train effectively." "You want enough food to sustain energy, but not so much that you feel sluggish or bloated during your training." "Eat what you can easily digest and what won’t weigh you 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 3038: Joel reveals how the sunk cost fallacy quietly influences our decisions, keeping us stuck in unfulfilling jobs, toxic relationships, or unproductive habits. By breaking free from what's already been invested, we reclaim control and move forward with clarity and purpose. Read along with the original article(s) here: http://5amjoel.com/sunk-cost-fallacy/ Quotes to ponder: "Just because you’ve spent time or money on something, doesn’t mean you have to keep doing it." "It’s the fallacy that makes people stay in jobs they hate, keep items they don’t use, or remain in relationships that are no longer healthy." "You’re not throwing away the past - you’re refusing to throw away your future." Episode references: Thinking, Fast and Slow: https://www.amazon.com/Thinking-Fast-and-Slow/dp/0374533555 Learn more about your ad choices. Visit megaphone.fm/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 3037: Nia Shanks redefines cardio from a dreaded calorie-burning task into a self-care habit that enhances health, performance, and enjoyment of life’s favorite activities. By shifting the focus from weight loss to functional benefits like stamina and confidence, she shares how cardio can become something you actually look forward to. Read along with the original article(s) here: https://www.niashanks.com/make-cardio-enjoyable/ Quotes to ponder: "Cardio is no longer something I do just to burn calories, and it’s not punishment for overeating." "Doing something because you know it’ll allow you to do the things that are important to you, better or with more confidence, it’ll suck significantly less." "It’s not what you do that matters; it’s that you do something, consistently." Episode references: Physical Activity Guidelines for Americans: https:/

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 3036: Dr. Neal Malik breaks down the science behind food combining and how strategic pairings like protein with carbs or iron with vitamin C can boost digestion, nutrient absorption, and blood sugar control. He also debunks common myths around vegetarian protein and reveals how to get the most out of turmeric’s anti-inflammatory benefits. Quotes to ponder: "Combining certain foods may change how they are absorbed by the body." "When we eat a combination of plant-based foods, we still get all the protein the body needs." "Consuming turmeric with black pepper dramatically increases its rate of absorption." Episode references: Golden Milk Benefits (Healthline): https://www.healthline.com/nutrition/golden-milk-turmeric USDA Nutrient Database: https://fdc.nal.usda.gov National Institutes of Health - Office of Dietary Supplements: https://ods.od.nih.g

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 3035: Rachel Trotta challenges the myth of the “non-responder” and offers hope to those frustrated by slow or invisible fitness progress. Through client stories and expert insight, she explains how genetics, exercise frequency, and sustainable strategies can unlock results even when you feel like you’re doing everything right. Read along with the original article(s) here: https://racheltrotta.com/fitness/when-youre-doing-everything-right/ Quotes to ponder: "Comparison is a dangerous game, because we do not know why other people look the way they do, we have internalized those messages to an unhelpful degree." "There is no such thing as a true non-responder." "Most non-responders are only non-responders if they exercise just a few times a week." 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 3034: Eric Leija breaks down the critical role of proper breathing during training, not just for endurance, but for increasing power and avoiding fatigue. With actionable techniques like “exhale with exertion” and diaphragmatic breathing, he shows how mastering your breath can improve strength, protect against injury, and prevent lightheaded crashes mid-workout. Read along with the original article(s) here: https://www.ericleija.com/are-you-breathing-correctly-during-training/ Quotes to ponder: "A breath is a breath, no matter when you take it, but trust me when you start seriously working out, you’ll notice how breath can not only impact your oxygen levels but also your power output." "A short way to remember this is 'Exhale With Exertion.'" "Inhale deeply, focusing not on inhaling into your chest, but into your belly and the bottom of your lungs.

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 3033: Summer Banks shares twelve practical, low-effort strategies for staying on track with healthy eating even when motivation dips. From grocery hacks to mindful eating cues, her advice helps make nutrition feel sustainable, not stressful. Read along with the original article(s) here: https://www.dietspotlight.com/12-easy-ways-to-remain-on-a-healthy-diet/ Quotes to ponder: “Instead of keeping your house stocked with unhealthy treats, fill it with healthier snack options.” “Try to stick to the outer perimeter of the grocery store, where the healthier, less-processed foods are usually found.” “When you eat slowly, you’ll be able to recognize when you’re full and avoid overeating.” Episode references: USDA ChooseMyPlate: https://www.myplate.gov/ Centers for Disease Control and Prevention - Healthy Eating: https://www.cdc.gov/nutrition/index.html