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...
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Episode 3176:
Ben Greenfield outlines a simple yet powerful three-step system to help you stay lean, energized, and on track with your fitness goals during the holidays, without sacrificing joy or indulgence. His approach blends intentional movement, smart nutritional timing, and a mindset shift that makes consistency feel effortless even in the busiest seasons.
Read along with the original article(s) here: https://bengreenfieldlife.com/article/fat-loss-articles/an-incredibly-easy-three-step-method-to-staying-lean-fit-motivated-during-the-holidays/
Quotes to ponder:
"Just commit to 40-60 minutes of easy aerobic movement every single day over the holidays."
"Skip breakfast, move your body fasted in the morning, and save your food intake for a later 'compressed' window."
"The holidays are for joy, not gluttony, and you can still enjoy yourself while staying lean and fit."
Episode references:
Blue Zones: https://www.bluezones.com
The Influence of Aerobic Exercise on Cognitive Function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958
Research on Time-Restricted Feeding: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752
The Daniel Plan: https://www.amazon.com/Daniel-Plan-40-Days-Healthier/dp/0310344298
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Episode 3175:
Julianna Poplin offers a clear, compassionate guide to building self-discipline through intentional goal-setting, understanding personal motivations, cultivating supportive habits, and removing distractions. Her practical strategies help shift discipline from a burden into a tool for achieving meaningful change and creating a more focused, fulfilling daily life.
Read along with the original article(s) here: https://www.thesimplicityhabit.com/develop-discipline-in-your-life/
Quotes to ponder:
"Discipline isn’t just something that’s nice to have if you want to achieve your goals and make positive changes in your life, it’s necessary."
"Temptation is the enemy of discipline."
"Discipline isn’t something we’re born with, it’s something we develop. Like a muscle, you can strengthen your sense of discipline by putting in the work."
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Episode 3174:
Anthony Ongaro introduces a surprisingly effective mindfulness technique borrowed from Japanese train conductors that can sharpen your focus and help you reclaim your attention in everyday moments. By combining small physical gestures with verbal cues, this practice can reduce distraction, strengthen intention, and foster more deliberate choices, even in a world full of digital noise.
Read along with the original article(s) here: https://www.breakthetwitch.com/mindfulness-practice/
Quotes to ponder:
"It’s better to choose actively and still do it, versus choose passively and regret it."
"Pointing and calling has been shown to substantially reduce accidents and improve safety conditions."
"When you’re making a clear choice, you can more fully enjoy it without feeling any shame or guilt."
Episode references:
Railway Technical Research Institute: https://www.rtri.or.jp/eng/
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Episode 3173:
Jenn Hand shares six hard-earned lessons from her years of battling disordered eating, revealing how food obsession often mirrors deeper emotional struggles. Through honesty and insight, she shows how embracing imperfection, self-compassion, and inner awareness can transform the journey toward healing into one of authenticity and personal freedom.
Read along with the original article(s) here: https://tinybuddha.com/blog/consumed-by-food-6-lessons-on-overcoming-disorder-eating/
Quotes to ponder:
"The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up."
"When we abuse our body, we abuse ourselves. And when we respect and honor our body, we respect and honor ourselves."
"A screwed up relationship with food forces you to go deeper into yourself to really heal."
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Episode 3172:
Dr. Neal Malik explains how toxic stress accelerates the aging process by driving inflammation and keeping the body in a constant state of fight-or-flight. He breaks down the difference between good and harmful stress, and shares simple, science-backed strategies, like deep breathing, exercise, sleep, and social connection, to help you stay youthful and resilient.
Quotes to ponder:
"Good stress is also called 'eustress' that sense of accomplishment after finishing a tough workout."
"With chronic distress, it’s like your body never gets a chance to relax and go back to normal."
"Think of stress management like you would any other important event or meeting during your day."
Episode references:
Harvard Health Publishing – How Stress Affects the Body: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
American Psychological Association – Stress Effects on the Body: https://www.apa.org/topics/stress/body
The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808
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![3171: [Part 2] Become A Jedi: How the Force Can Help You Get in Shape by Steve Kamb of Nerd Fitness on Fitness and Motivation](https://megaphone.imgix.net/podcasts/c24ef45e-b01c-11f0-8b14-97f3ea015893/image/ffcc5c08c515d44ba0b11dbde65a4613.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3171: [Part 2] Become A Jedi: How the Force Can Help You Get in Shape by Steve Kamb of Nerd Fitness on Fitness and Motivation")
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 3171:
Steve Kamb draws powerful parallels between the Jedi path and lasting fitness transformation, warning against shortcuts like diet fads and gimmicks that lure people to the "Dark Side." With humor and tough love, he lays out a Jedi-worthy mindset: lifelong commitment, consistent effort, and meaningful daily habits over temporary fixes.
Read along with the original article(s) here: https://www.nerdfitness.com/blog/become-a-jedi-how-the-force-can-help-you-get-in-shape/
Quotes to ponder:
"You don’t need supplements, you don’t need pills, you don’t need training aids. You need hard work and dedication."
"Being a Jedi isn’t a profession, it’s a way of life. Getting in shape is no different."
"You can’t half-ass being a Jedi, you can’t half-ass being in shape."
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![3170: [Part 1] Become A Jedi: How the Force Can Help You Get in Shape by Steve Kamb of Nerd Fitness on Fitness and Motivation](https://megaphone.imgix.net/podcasts/b85f587c-b01b-11f0-bf93-1f435c4e0d89/image/6ab35f39219c3e8a7c7589fa5965c992.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3170: [Part 1] Become A Jedi: How the Force Can Help You Get in Shape by Steve Kamb of Nerd Fitness on Fitness and Motivation")
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 3170:
Steve Kamb delivers a fun, Star Wars-inspired guide to getting in shape by urging you to "unlearn what you have learned" about fitness myths, emphasizing the importance of finding a mentor, and showing how every part of your life, diet, sleep, and exercise, is interconnected. With relatable metaphors and practical tips, he reveals how building a plan and embracing the Force (aka holistic self-discipline) can lead you to lasting transformation.
Read along with the original article(s) here: https://www.nerdfitness.com/blog/become-a-jedi-how-the-force-can-help-you-get-in-shape/
Quotes to ponder:
"You must unlearn what you have learned."
"The Force affects everything around you. Exercising every day but eating and sleeping poorly will NOT give you the results you want."
"If you want to be a kick-ass Jedi, you need to plan out your workouts so you know exactly what you need to accomplish to advance your training."
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Episode 3169:
Leo Babauta reveals how lasting achievement stems not from constant willpower, but from designing daily habits that put your goals on autopilot. By focusing on one habit at a time, like daily running or budgeting, you can reduce the mental burden of goal-setting and build sustainable momentum toward long-term success.
Read along with the original article(s) here: https://zenhabits.net/autopilot-achievement-how-to-turn-your-goals-into-habits/
Quotes to ponder:
"First we make our habits, then our habits make us."
"Motivation is what gets you started. Habit is what keeps you going."
"Habits are at first cobwebs, then cables."
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Episode 3168:
Ross Enamait challenges the common narrative that change must be gradual, arguing that true transformation begins with a single, decisive moment. By taking full responsibility and eliminating excuses, he shows how anyone can rewrite their story through action, not someday, but now.
Read along with the original article(s) here: http://rosstraining.com/blog/2012/10/06/the-decision-to-change/
Quotes to ponder:
"Real change begins by taking responsibility for your own life."
"You can either make progress or make excuses. You can’t do both."
"Decide that enough is enough. Decide to be better. And then follow through."
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Episode 3167:
Melani Schweder explores the surprising health and wellness benefits of sleeping naked, from boosting sleep quality and balancing hormones to improving skin health and emotional intimacy. Her holistic perspective blends science and self-care, encouraging a simple nightly habit that can lead to better rest and deeper connection.
Read along with the original article(s) here: https://www.abrighterwild.com/blog/7-reasons-to-sleep-naked
Quotes to ponder:
"Sleeping naked is a great way to keep your core temperature down, which can help you fall asleep faster and stay asleep longer."
"Being naked, especially around a partner, can help foster a deeper sense of trust, intimacy, and vulnerability."
"Air circulation helps to keep your skin healthy, and letting your body 'breathe' at night can reduce issues like acne, irritation, and even yeast infections."
Episode references:
National Sleep Foundation: https://www.sleepfoundation.org/
The Sleep Doctor: https://thesleepdoctor.com/
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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 3166:
Ali shares a heartfelt reflection on the quiet power of rituals and how they help transform ordinary life into something meaningful and memorable. By weaving intention into repeated actions, we gain structure, joy, and a deeper sense of connection, both with ourselves and those we love.
Read along with the original article(s) here: http://everthrive.org/blog/7-reasons-you-should-ritualize-your-life
Quotes to ponder:
"Rituals are important because they are the glue that binds families together."
"Great things can be created by a series of small, seemingly insignificant elements brought together with intention and love."
"Rituals connect 'the ordinary to the extraordinary,' making the mundane aspects of life more beautiful."
Episode references:
The Boxcar Children Cookbook: https://www.amazon.com/Boxcar-Children-Cookbook-Gertrude-Chandler/dp/0807508527
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Episode 3165:
Dr. Jenny Brockis explores how prolonged sitting drastically affects physical and mental wellbeing, equating its risks to smoking. She offers science-backed strategies to reduce sedentary behavior, empowering listeners to improve focus, productivity, and long-term health through simple, active habits.
Read along with the original article(s) here: https://www.drjennybrockis.com/2014/10/16/is-sitting-really-the-new-smoking/
Quotes to ponder:
"Sitting is not dangerous per se, it’s the amount of sitting we do that’s the issue."
"Prolonged sitting is associated with a greater risk of heart disease, Type 2 diabetes, obesity, certain types of cancer, and even premature death."
"Getting up and moving around every 30 to 45 minutes can significantly reduce the negative impact of sitting."
Episode references:
Sitting Time and All-Cause Mortality Risk (Archives of Internal Medicine): https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108810
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Episode 3164:
Dr. Neal Malik shares practical and research-backed advice for managing high blood pressure, especially when genetics are at play. Learn how simple lifestyle adjustments, like reducing sodium, increasing potassium, and incorporating HIIT workouts, can significantly improve heart health and lower your risk, even as you age.
Quotes to ponder:
"You don’t have to completely get rid of salt in your diet, even a slight decrease can have an effect on your blood pressure."
"Even a small drop in body weight like five or ten pounds can be enough to help drop your blood pressure by a few points."
"Many of us get nervous when we're at the doctor's office, and when we're nervous, guess what happens to our blood pressure? It goes up."
Episode references:
DASH Eating Plan - NHLBI: https://www.nhlbi.nih.gov/education/dash-eating-plan
American Heart Association: https://www.heart.org
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Episode 3163:
Eric Leija breaks down the science and practicality of post-workout nutrition, explaining how the right meal timing and food combinations can accelerate recovery, boost performance, and support long-term muscle growth. He offers a balanced approach that dismisses outdated “anabolic window” myths while emphasizing nutrient quality and real-world sustainability.
Read along with the original article(s) here: https://www.ericleija.com/should-you-eat-after-a-workout/
Quotes to ponder:
"While the post-workout meal is important, it’s not the be-all and end-all for your fitness goals."
"Think of the post-workout meal as an opportunity to replenish what you’ve used and support recovery, not as a race against the clock."
"Focus on eating whole, minimally processed foods that you can digest well and that make you feel good long-term."
Episode references:
The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X
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Episode 3162:
Rachel Trotta draws a powerful parallel between financial and physical preparedness, showing how consistent habits act as “savings” for life’s inevitable setbacks. Whether it’s disrupted sleep, illness, or a sudden change in routine, maintaining a strong foundation of exercise, nutrition, and mindful living ensures faster recovery and resilience when those rainy days arrive.
Read along with the original article(s) here: https://racheltrotta.com/fitness/rainy-day-savings/
Quotes to ponder:
"Start budgeting in the exercise and nutrition equivalent of that extra $200-$300 per month, and you won’t be sorry!"
"How you react to these transitions is determined by the amount you have 'saved up' for your rainy day, in other words, what your lifestyle was like before the change."
"Create a repetitive food plan. The core of your diet should be fairly repetitive and easy."
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![3161: [Part 2] Eating Mindfully: How To Devour A (Super) Burrito With No Regrets by Kylee Lessard of A Blue Sky Mind](https://megaphone.imgix.net/podcasts/7316337a-a5f4-11f0-b5af-bba0ea3351b0/image/527fe1b30e49fb17205d57926af1acd4.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3161: [Part 2] Eating Mindfully: How To Devour A (Super) Burrito With No Regrets by Kylee Lessard of A Blue Sky Mind")
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Episode 3161:
Kylee Lessard invites readers to embrace mindful eating as a balance between nourishment and joy, showing that awareness, gratitude, and self-compassion can transform even a decadent burrito into a meaningful experience. By savoring flavors, checking in with hunger cues, and releasing guilt, she reminds us that food is not just fuel, it’s connection, culture, and comfort when approached with mindfulness.
Read along with the original article(s) here: https://www.ablueskymind.com/blog/eating-mindfully-how-to-eat-with-no-regrets
Quotes to ponder:
"Food is nourishing in more than one way. That’s why you have terms like ‘comfort food’ and ‘happy hour.’"
"There is legitimate danger in thinking about food as solely a vehicle for calories and nutrition, because that’s when you get into the toxic headspace of labeling foods ‘good’ and ‘bad.’"
"The most self-loving thing you can do is stop eating once you start to feel full."
Episode references:
The Blue Zones by Dan Buettner: https://www.amazon.com/Blue-Zones-Lessons-Living-Longest/dp/1426207557
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![3160: [Part 1] Eating Mindfully: How To Devour A (Super) Burrito With No Regrets by Kylee Lessard of A Blue Sky Mind](https://megaphone.imgix.net/podcasts/ae6f33c8-a5f3-11f0-b306-dbd9ec50e2fb/image/084dc3d2574f96b59d35dcf1a2b1e959.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3160: [Part 1] Eating Mindfully: How To Devour A (Super) Burrito With No Regrets by Kylee Lessard of A Blue Sky Mind")
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 3160:
Kylee Lessard explores the emotional tug-of-war between loving and fearing food, revealing how mindful eating helped her release guilt and rediscover joy in simple pleasures, like savoring a burrito without regret. Her reflections highlight the power of slowing down, tuning into the body’s cues, and reclaiming balance in a culture that rushes through every meal.
Read along with the original article(s) here: https://www.ablueskymind.com/blog/eating-mindfully-how-to-eat-with-no-regrets
Quotes to ponder:
"Mindful eating is specifically putting away your phone so that you can focus on what’s in front of you."
"In a culture so obsessed with food, it’s kind of strange how we barely pay attention to what we put in our mouths sometimes."
"Remember, you can’t be mindful of anything if your mind is occupied by something else (ie. Instagram, NY Times, email, etc.)."
Episode references:
HelloFresh: https://www.hellofresh.com
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Episode 3159:
Vicki Cook and Amy Blacklock reveal how cultivating gratitude can elevate both your financial and personal life. Through consistent appreciation for what you already have, they show how gratitude fosters a mindset of abundance that improves emotional health, strengthens relationships, and leads to more thoughtful money choices.
Read along with the original article(s) here: https://womenwhomoney.com/gratitude-improve-health-and-wealth/
Quotes to ponder:
"Gratitude helps you focus on what you have instead of what you lack, improving your outlook on life and reducing negative emotions like envy and resentment."
"When you regularly practice gratitude, your brain releases dopamine and serotonin, chemicals that make you feel happier and more content."
"Being thankful for what you already have encourages better spending, saving, and investing habits because you no longer chase happiness through material possessions."
Episode references:
The Happiness Advantage: https://www.amazon.com/Happiness-Advantage-Principles-Psychology-Performance/dp/0307591549
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Episode 3158:
Paula Pant explores how a single purchase can spark a cascade of new spending through the Diderot Effect, our tendency to seek harmony among our possessions. She reveals how this subtle psychological loop quietly drives consumerism and offers practical ways to break free, helping us align spending with genuine happiness rather than habit.
Read along with the original article(s) here: https://affordanything.com/the-diderot-effect-how-buying-fuels-itself/
Quotes to ponder:
"One purchase often leads to another. A single upgrade can make the rest of our lives suddenly feel outdated."
"We chase coherence, trying to make all the pieces of our lives match, but in doing so, we end up chasing more and more."
"Breaking the Diderot Effect starts with awareness: asking whether a purchase serves our values, or simply our desire to fit a pattern."
Episode references:
The Life-Changing Magic of Tidying Up: https://www.amazon.com/Life-Changing-Magic-Tidying-Decluttering-Organizing/dp/1607747308
Atomic Habits: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299
Your Money or Your Life: https://www.amazon.com/Your-Money-Life-Transforming-Relationship/dp/0143115766
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Episode 3157:
Rog Law uses a playful “bucket” analogy to demystify macronutrients, showing how proteins, fats, and carbs fill your daily energy container. By understanding how each “bucket” contributes to your goals, you can make smarter food choices, fuel performance, and build a more balanced relationship with eating.
Read along with the original article(s) here: https://roglawfitness.com/macronutrient-madness-whats-in-your-bucket/
Quotes to ponder:
"Think of your daily intake as a series of buckets that you fill up with protein, carbohydrates, and fats."
"If your goal is fat loss, you need to make sure that the total amount in your buckets doesn’t overflow."
"Awareness is the first step toward change, once you know what’s in your buckets, you can choose what to fill them with."
Episode references:
MyFitnessPal: https://www.myfitnesspal.com/
USDA FoodData Central: https://fdc.nal.usda.gov
Precision Nutrition: https://www.precisionnutrition.com/
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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.