Optimal Health Daily - Fitness and Nutrition
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Optimal Health Daily, hosted by the esteemed Dr. Neal Malik, a tenured professor, registered dietitian nutritionist, and certified exercise physiologist, is a treasure trove of health and wellness insights. Dr. Neal delves into the latest research and timeless wisdom in nutrition, fitness, and diet, presenting them in easy-to-understand, digestible episodes. His expertise shines through as he handpicks and narrates the most informative and inspiring blog posts, offering practical tips and motivational stories to help listeners on their journey to optimal health.
Each episode is a blend of science-based information and real-life application, making it a unique resource for anyone looking to improve their health and wellbeing. Dr. Malik's approach is holistic and inclusive, recognizing the importance of balancing physical health with mental and emotional wellness. By focusing on diet, fitness, and nutrition, each episode provides you with the tools needed to achieve your health goals. His engaging narration and the podcast's diverse range of topics make it an essential daily listen for you as you seek to lead a healthier, more balanced life.
This podcast is designed for those passionate about diet, fitness, and nutrition. It’s your go-to source for practical advice on managing your diet, improving your fitness, and understanding nutrition. Each episode offers actionable steps to foster a healthier lifestyle, emphasizing the importance of diet, fitness, and nutrition in achieving optimal health.
Listen now, and become an OLD friend--your optimal life awaits...
3132 Episodes
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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 3131:
Steve Kamb shares a playful yet practical framework for transforming your life by thinking like a superhero. From identifying your origin story to choosing your superpowers, allies, and training ground, he shows how adopting a hero’s mindset can make personal growth fun and deeply motivating.
Read along with the original article(s) here: https://www.nerdfitness.com/blog/how-to-become-a-superhero-in-4-easy-steps/
Quotes to ponder:
"Every superhero has an origin story, and you do too."
"A hero is nothing without allies."
"The world needs good people to step up and become superheroes."
Episode references:
SuperBetter: The Power of Living Gamefully: https://www.amazon.com/SuperBetter-Power-Living-Gamefully/dp/0143109774
Rising Strong: How the Ability to Reset Transforms the Way We Live, Love, Parent, and Lead: https://www.amazon.com/Rising-Strong-Ability-Transforms-Parent/dp/081298580X
The Hero with a Thousand Faces: https://www.amazon.com/Hero-Thousand-Faces-Collected-Works/dp/1577315936
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Episode 3130:
Dr. Jenny Brockis challenges the reactive mindset of modern healthcare by urging individuals and policymakers alike to prioritize a proactive approach centered on lifestyle medicine. She outlines how small, sustainable changes in habits, such as sleep, diet, movement, and stress management, can drastically reduce the burden of chronic illness and improve overall wellbeing.
Read along with the original article(s) here: https://www.drjennybrockis.com/2018/10/7/its-time-to-take-the-lifestyle-initiative/
Quotes to ponder:
"Too many people are still waiting for illness to strike before taking action."
"We already know what constitutes a healthy lifestyle. The problem has been one of implementation."
"Good health is not a given, but a choice, one that requires commitment, support, and sustained effort."
Episode references:
World Health Organization - Noncommunicable diseases: https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases
Australasian Society of Lifestyle Medicine: https://www.lifestylemedicine.org.au/
Blue Zones: https://www.bluezones.com/
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![3129: [Part 2] Best Morning Routine for Weight Loss by Cara Harvey of A Purpose Driven Mom on Habit Stacking](https://megaphone.imgix.net/podcasts/c975abdc-8cf0-11f0-8f7a-c77561fa10ef/image/b41106317d9d35767bf46ac9d41538ff.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3129: [Part 2] Best Morning Routine for Weight Loss by Cara Harvey of A Purpose Driven Mom on Habit Stacking")
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 3129:
Cara Harvey explains how to gradually shift your wake-up time using habit stacking, making early mornings more sustainable and less overwhelming. She also shares practical workout options for busy people, from gym classes to home routines, and tips on fasted versus fueled cardio so you can find what works best for your body and schedule.
Read along with the original article(s) here: https://apurposedrivenmom.com/morning-routine-for-weight-loss/
Quotes to ponder:
"By telling yourself you only need 5 more minutes, you can get rid of excuses and take action!"
"Find something fun and energizing like morning yoga or a dance class!"
"Whenever you decide to workout, know that it’s possible to create a good routine around it."
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![3128: [Part 1] Best Morning Routine for Weight Loss by Cara Harvey of A Purpose Driven Mom on Losing Body Fat](https://megaphone.imgix.net/podcasts/5688ba38-8cf0-11f0-955a-2771c7ce9e5a/image/1b837411f389a8add14d05e57f773d76.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3128: [Part 1] Best Morning Routine for Weight Loss by Cara Harvey of A Purpose Driven Mom on Losing Body Fat")
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 3128:
Cara Harvey shares how morning exercise can jumpstart metabolism, increase energy, and set the tone for healthier choices throughout the day. She offers practical insights on overcoming the challenge of early wake-ups, using strategies like habit stacking to make mornings more productive and sustainable for weight loss.
Read along with the original article(s) here: https://apurposedrivenmom.com/morning-routine-for-weight-loss/
Quotes to ponder:
"The earlier you get your movement in, the bigger metabolism jump you can have."
"Exercising in the morning also helps give you more energy throughout the day."
"Taking care of yourself by adding exercise into your morning routine is also just a great way to start the day."
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Episode 3127:
Roger Lawson uses a nostalgic throwback to 90’s Nickelodeon to illustrate one of the most overlooked fat loss truths: without a solid nutritional foundation, all the exercise in the world won’t get you leaner. By comparing failed attempts at assembling the Shrine of the Silver Monkey to misguided fitness plans, he shows how simple calorie calculations can help you finally make progress without wasted effort.
Read along with the original article(s) here: https://roglawfitness.com/nickelodeon-the-fat-loss-secrets-they-withheld/
Quotes to ponder:
"Without knowing it, they violated the cardinal rule of fat loss, develop a solid nutrition base, or prepare thyself for a lifetime of sailing the blubbery seas."
"Simply put, it’s hard as all get-out to burn a ton of calories through exercise alone unless you’ve built up your physical capacity to the point where you’re able to handle the workload, and even then it’s always easier to eat less food than it is to burn it off after doing so."
"If you don’t have this down, you’ve got no business proceeding to the next level, so consider this your homework assignment."
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Episode 3126:
Colin Wright explores how flexible structures can provide stability without becoming restrictive, allowing us to adapt to change while still maintaining direction. By designing systems that evolve alongside our lives, he shows how we can achieve freedom without falling into chaos.
Read along with the original article(s) here: https://exilelifestyle.com/flexible-structures/
Quotes to ponder:
"Rigidity and inflexibility can make structures brittle and susceptible to all sorts of issues when they inevitably encounter real world conditions."
"Flexibility allows you to bend and adapt without losing the functional benefits of the structure itself."
"A flexible structure is a tool that makes the things you want to do easier, while not preventing you from adapting when you inevitably change over time."
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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 3125:
Randi Kay explores how true commitment, whether in relationships, creative projects, or self-care, transforms “getting by” into genuine fulfillment. By moving beyond fear and half-hearted intentions, she shows how embracing commitment creates clarity, joy, and growth in everyday life.
Read along with the original article(s) here: https://www.naturallyrandikay.com/post/why-commitment-is-good-for-your-health
Quotes to ponder:
“My insecurity about my guitar skills were showing through the recording, but when I switched gears and moved forward with confidence, fulling committing to each chord, I nailed it.”
“Commitment can disguise itself really well. But how to know if it is just a good intention in commitment clothing is if it is actually getting done.”
“Commitment creates a clear space to cultivate your deepest desires. Don’t let the fear of it weigh you down.”
Episode references:
Fuller House: https://www.netflix.com/title/80051137
Dirty Dancing: https://www.imdb.com/title/tt0092890/
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Episode 3124:
Iron deficiency anemia affects nearly a third of the world’s population, and Dr. Neal explains how to recognize it, what causes it, and the safest ways to treat it. He breaks down when tablets, liquid supplements, or injections might be appropriate, and shares practical food combinations that can boost absorption naturally. Listeners will come away with a clearer understanding of how to manage iron levels effectively without risking overload.
Quotes to ponder:
"Ferritin just refers to the specific type of protein that helps cells, like red blood cells, store iron."
"Too much iron CAN be deadly."
"When eating these foods, if you can eat other foods that are high in vitamin C at the same time, it may help the body absorb iron."
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Episode 3123:
Emma Scheib shares how shifting her relationship with time transformed her daily life from chaotic to calm. By embracing single-tasking, overestimating how long tasks take, and practicing mindful noticing, she shows how perception can stretch time and create a greater sense of ease and presence.
Read along with the original article(s) here: https://nosidebar.com/making-time/
Quotes to ponder:
“I couldn’t do the impossible, and add more minutes into my day, but I could slow down the time I had been given.”
“Rather than rushing through each task on autopilot, I found that if I paid closer attention to what I was doing, time seemed to go a little slower.”
“Neuroscientist David Eagleman has called time a ‘rubbery thing’, stating; ‘It stretches out when you really turn your brain resources on, and when you say, ‘Oh, I got this, everything is as expected,’ it shrinks up.’”
Episode references:
The Brain: The Story of You: https://www.amazon.com/Brain-Story-You-David-Eagleman/dp/1101870532
Incognito: The Secret Lives of the Brain: https://www.amazon.com/Incognito-Secret-Lives-David-Eagleman/dp/0307389928
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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 3122:
Carbohydrates are often wrongly demonized in athletic circles, but Nancy Clark highlights how they are the body’s most efficient source of fuel for performance and recovery. She explains the science of carbs, dispels myths around sugar and weight gain, and shares how strategic carb intake can help athletes avoid “dead legs,” sustain energy, and maximize training results.
Read along with the original article(s) here: https://nancyclarkrd.com/2023/04/21/carbs-athletes-friend-or-foe/
Quotes to ponder:
“Excess calories of bread, bagels, and pasta are actually less fattening than excess calories of cheese, butter, and olive oil.”
“All carbs, both sugars and starches, are excellent sources of fuel.”
“For athletic people who routinely train hard 4 to 6 days a week, carbs should be the foundation of each meal.”
Episode references:
International Olympic Committee Consensus Statement on Sports Nutrition: https://bjsm.bmj.com/content/52/7/439
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Episode 3121:
Christian Finn breaks down the science behind whey and casein protein for weight loss, revealing that the difference between fast and slow-digesting proteins may not matter as much as commonly believed. Whether you choose whey or casein, consistent training and hitting your daily protein and calorie targets remain the most important factors for fat loss and muscle preservation.
Read along with the original article(s) here: https://muscleevo.net/casein-whey-weight-loss/
Quotes to ponder:
“Whether they took whey or casein, everyone in the study lost roughly the same amount of fat.”
“If you want to take whey, take whey. If you want to take casein, take casein.”
“Mixing nutrients, such as eating protein with carbohydrate and fat, changes the rate at which amino acids reach the bloodstream.”
Episode references:
The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808
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Episode 3120:
Chris Libby shares research-backed practices showing how sleep, unplugging from technology, exercising the mind, and embracing faith all contribute to a healthier, happier, and longer life. Alka Kaminer offers an uplifting look at chair yoga, demonstrating how it brings strength, balance, mindfulness, and community to people of all ages and abilities. Together, their work highlights simple and accessible ways to build lasting well-being.
Read along with the original article(s) here: https://livehappy.com/news-trends/finding-happiness-in-health/ & https://livehappy.com/chair-yoga-for-everyone/
Quotes to ponder:
“According to the Centers for Disease Control, one in three Americans lacks adequate sleep on a regular basis, and that’s not good news for our health.”
“Researchers find that the happiest teens use their devices less than one hour a day.”
“Chair yoga is beneficial because it helps to strengthen muscles, increase balance and gain flexibility without causing strain.”
Episode references:
Emotion (Journal): https://www.apa.org/pubs/journals/emo
Journal of Cognitive Enhancement: https://www.springer.com/journal/41465
Sleep (Journal): https://academic.oup.com/sleep
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Episode 3119:
Summer Banks shares actionable strategies to burn calories faster, blending exercise routines with simple lifestyle adjustments. Her insights show how to maximize energy use, build endurance, and support long-term weight management in sustainable ways.
Read along with the original article(s) here: https://www.dietspotlight.com/burn-calories-fast/
Quotes to ponder:
"High-intensity interval training (HIIT) can help you burn more calories in less time than traditional exercise."
"Strength training increases muscle mass, which boosts your metabolism and helps you burn more calories even when you’re not exercising."
"Even simple lifestyle changes, like taking the stairs instead of the elevator, can make a difference in how many calories you burn throughout the day."
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Episode 3118:
Allison Carmen shares how embracing the things that irritate us, rather than resisting them, can open the door to greater peace and joy. By shifting perspective from judgment to acceptance, she reveals how even life’s daily annoyances can become opportunities for inner growth and freedom.
Read along with the original article(s) here: http://www.allisoncarmen.com/finding-joy-by-accepting-things-that-bother-us/
Quotes to ponder:
"When we accept the things that bother us, they lose their power."
"Acceptance does not mean we agree or approve, it means we choose peace over resistance."
"Joy comes not from avoiding discomfort, but from embracing life as it is."
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Episode 3117:
Healthline explores the timeline and effort required to achieve visible abs, breaking down the factors that influence results like body fat percentage, workout routines, and nutrition. This article gives realistic expectations and science-backed strategies to help listeners stay motivated and make smarter, sustainable fitness decisions.
Read along with the original article(s) here: https://www.healthline.com/health/how-long-does-it-take-to-get-abs
Quotes to ponder:
"Visible abs require a combination of regular exercise and a healthy diet."
"For women, visible abs may begin to appear around 20% body fat, while for men, it’s closer to 15%."
"Everyone’s journey is different, and your results may depend on genetics, hormones, and body composition."
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Episode 3116:
Dr. Neal Malik explores whether sparkling water is truly a healthy choice, separating myths from facts. He explains how carbonation affects acidity, hydration, and dental health while sharing practical tips to enjoy fizzy drinks without harming your teeth or replacing plain water.
Quotes to ponder:
"Once you lose enamel, it's gone forever."
"As long as you're not relying on carbonated or sparkling waters as your main means of hydrating, enjoy them."
"Try and drink them with food and still consider plain water the best way to rehydrate."
Episode references:
Center for Science in the Public Interest: https://www.cspinet.org/
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Episode 3115:
Ross Enamait highlights the power of persistence. His reminder is simple yet profound: progress isn’t about avoiding obstacles but continuing to push forward despite them.
Read along with the original article(s) here: https://rosstraining.com/blog/2016/05/still-pushing/
Quotes to ponder:
“Anyone can keep going when everything is going well. What defines you is the ability to keep moving forward when nothing seems to go right.”
“Progress isn’t about being flawless or avoiding failure. It’s about having the courage to continue, even when the odds are against you.”
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Episode 3114:
Carb cycling offers a structured way to balance fat loss, muscle growth, and energy levels by alternating high- and low-carb days. Eric Leija explains how this approach may influence hormones like leptin, boost metabolism, and help overcome fat-loss plateaus, while also cautioning that it’s an advanced strategy best suited for athletes or those with very specific body composition goals.
Read along with the original article(s) here: https://www.ericleija.com/carb-cycling-and-who-can-benefit-from-it/
Quotes to ponder:
"Carb cycling is a strategy that involves fluctuating between high-carb foods and low-carb foods."
"Some research shows that by temporarily increasing calories from carbs will give leptin levels a boost, which signals to your body to increase your metabolism once more."
"Carb cycling can become intense and complicated for everyday life, as it is an advanced technique."
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![3113: [Part 2] Fitness Guide to Parkinson’s Law: How to Lose Fat Faster by Eric Bach of Bach Performance](https://megaphone.imgix.net/podcasts/2fb128d2-88d1-11f0-9767-4b33fb7f26d5/image/05aa24cee031e5c6a48983fcf5f1bc4a.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3113: [Part 2] Fitness Guide to Parkinson’s Law: How to Lose Fat Faster by Eric Bach of Bach Performance")
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 3113:
Eric Bach shares how Parkinson’s Law can accelerate fat loss by focusing on your most important tasks, owning your mornings, and eliminating distractions. With strategies like tracking your diet, early workouts, and attaching meaningful rewards, he shows how discipline paired with structure can drive consistent progress toward your fitness goals.
Read along with the original article(s) here: https://bachperformance.com/fitness-guide-to-parkisons-law-how-to-lose-fat-faster/
Quotes to ponder:
“It’s hip to focus on getting things done, but this can only happen when we remove static and distraction.” - Tim Ferriss
“The way positive reinforcement is carried out is more important than the amount.“ - BF Skinner
Episode references:
About Behaviorism by B.F. Skinner: https://www.amazon.com/About-Behaviorism-B-F-Skinner/dp/0394716183
Gary Vaynerchuk: https://www.garyvaynerchuk.com/
Phil Knight (Shoe Dog: A Memoir by the Creator of Nike): https://www.amazon.com/Shoe-Dog-Memoir-Creator-Nike/dp/1501135910
Mat Fraser (HWPO Training): https://hwpotraining.com/
Tools of Titans by Tim Ferriss: https://www.amazon.com/Tools-Titans-Billionaires-World-Class-Performers/dp/1328683788
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![3112: [Part 1] Fitness Guide to Parkinson’s Law: How to Lose Fat Faster by Eric Bach of Bach Performance](https://megaphone.imgix.net/podcasts/8ee16d04-88d0-11f0-adac-13c26ac6db88/image/6c74af841f72e9df19546202ec26d660.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3112: [Part 1] Fitness Guide to Parkinson’s Law: How to Lose Fat Faster by Eric Bach of Bach Performance")
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 3112:
Eric Bach unpacks how Parkinson’s Law, “work expands to fill the time available,” can sabotage fitness goals just as easily as productivity. By setting tighter deadlines and injecting urgency into your fat loss journey, you can take faster, smarter action and finally break through plateaus.
Read along with the original article(s) here: https://bachperformance.com/fitness-guide-to-parkisons-law-how-to-lose-fat-faster/
Quotes to ponder:
"Work expands to fill the time available for its completion."
"An aggressive deadline forces aggressive action, which this is precisely what you need."
"By attaching a sense of urgency and competition to your goal you’re setting the table for high-quality action and rapid progress."
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this doesn't cover how much protein is actually needed and what about vegetarians and vegans?
When they say menstruating women, do they mean a woman who is actively menstruating or just a normal woman capable of menstruation?
Really?? I really don't like when people use "glass" as a unit of measure. How much is a glass amount?
some decent advice tainted by cringy language. writer needs to grow up.
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good advice - people forget you can't stretch cold muscles!
I really needed to hear this. Thanks!
❤️
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Dr. Neil delivers again. Keeping things simple really does keep your mind at peace.
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Did you seriously bleep out "vaginal" canal?
Thank you
Best podcast ever I listen..
optimal health
No ads today????? wow!!!!
vml h. .nn.