Episodes

19h ago

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 3232: Leo Babauta shares two timeless dietary habits from Okinawa that helped him stay lean, even through the indulgent holiday season. By eating only until 80% full and focusing on whole, plant-based foods, he demonstrates how sustainable, mindful choices can lead to real results without strict dieting. Read along with the original article(s) here: https://zenhabits.net/the-two-okinawan-diet-rules-or-how-im-getting-lean/ Quotes to ponder: "Eat to 80% full. The Okinawans call this rule 'Hara Hachi Bu', and if you haven’t tried it, you should." "They eat way more veggies than most people as well as whole grains, tofu, fish and other legumes." "The key is to just get active. Exercise regularly if you can, play sports, toss a ball around with your family." Episode references: Michael Pollan’s Food Rules: https://www.amazon.com/Food-Rules-Eaters-Michael-Pollan/dp/014311638X Okinawan Diet (research overview): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/ The Blue Zones by Dan Buettner: https://www.amazon.com/Blue-Zones-Lessons-Longest-Lived-People/dp/1426207557 Learn more about your ad choices. Visit megaphone.fm/adchoices

1d ago

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 3231: Chalene Johnson explores how chronic stress can stall even the cleanest diet and most dedicated workout routine. By redefining success, doing less, and prioritizing rest, she shares how to break free from the stress-weight gain cycle and reclaim both physical health and emotional balance. Read along with the original article(s) here: https://www.chalenejohnson.com/stress-and-weight-loss/ Quotes to ponder: "Regardless of how much I exercised or how clean my diet was, I was at my heaviest." "I thought relaxing meant you were lazy, and I had this crazy urge to make a to-do list for anyone who wasn’t running around like a chicken with its head cut off." "You can do anything but you can’t do everything." Learn more about your ad choices. Visit megaphone.fm/adchoices

1d ago

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 3230: Darrow Kirkpatrick breaks down the real value, and limitations, of hiring a financial advisor when planning for retirement. With a strong case for the do-it-yourself path, he urges readers to weigh the costs, conflicts of interest, and unpredictability of financial markets before outsourcing their future. Read along with the original article(s) here: https://www.caniretireyet.com/book-excerpt-need-financial-advisor/ Quotes to ponder: "Smart people and resourceful organizations develop clever models that help them market themselves as having an edge over the competition. But guess what? They don’t know the future any better than you do." "Nobody can predict the future or outperform the market over the long haul." "Financial planning should be more about equipping yourself with the analysis tools and mindset for a safe and enjoyable journey, than about trying to predict and control your exact route and arrival time!" Episode references: Garrett Planning Network: https://www.garrettplanningnetwork.com/ Vanguard: https://investor.vanguard.com/ USAA: https://www.usaa.com/ NAPFA: https://www.napfa.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices

2d ago

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 3229: Deevra Norling highlights the hidden toll of night shift work, from disrupted sleep cycles to increased risks of chronic disease and mood disorders. Learn how small, strategic changes, like optimizing your sleep routine, eating real food, and scheduling time outdoors, can protect your health and well-being while working through the night. Read along with the original article(s) here: https://ellymcguinness.com/blog/night-shift-health-tips/ Quotes to ponder: "Shift work disrupts the body’s natural wake/sleep cycle." "Maintaining a regular sleep schedule helps reset your body clock." "A short but sound nap (15-20 minutes) can be refreshing to the body and mind." Episode references: Breast Cancer Risk and Night Shift Work: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6952443 Rotating Night Shift Work and Risk of Type 2 Diabetes: https://pubmed.ncbi.nlm.nih.gov/25269670 Learn more about your ad choices. Visit megaphone.fm/adchoices

3d ago

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 3228: Dr. Neal Malik breaks down why potassium is essential for muscle function, heart health, and electrolyte balance, especially for those who sweat heavily. He explains why potassium supplements are limited, dispels myths about potassium loss through sweat, and offers low-carb food sources to help meet your daily needs without compromising your diet. Quotes to ponder: "Potassium is kind of amazing in that it can help offset the damage from consuming too much sodium or salt in your diet." "Researchers have found that taking supplements with more than 99 milligrams of potassium chloride has been associated with damage to the small intestine." "The best way to increase your potassium status is to consume potassium-rich foods." Episode references: NIH Potassium Fact Sheet: https://ods.od.nih.gov/factsheets/Potassium-Consumer Learn more about your ad choices. Visit megaphone.fm/adchoices

4d ago

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 3227: Kris Gunnars breaks down the nutritional and ethical differences between grass-fed and grain-fed beef, revealing how a cow's diet impacts everything from fat content to antioxidant levels. While grass-fed beef offers some added health perks like more omega-3s and CLA, the overall benefits may not justify the higher cost for everyone. Read along with the original article(s) here: https://www.healthline.com/nutrition/grass-fed-vs-grain-fed-beef Quotes to ponder: "You are what you eat applies to cows too." "Though grass-fed beef contains higher amounts of certain nutrients, there is currently no compelling evidence that it’s significantly healthier than grain-fed beef." "At the end of the day, the choice depends on your preferences and values." Episode references: Veterinary Feed Directive: https://www.fda.gov/animal-veterinary/development-approval-process/veterinary-feed-directive-vfd Learn more about your ad choices. Visit megaphone.fm/adchoices

5d ago

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 3226: Dr. Jenny Brockis explores how rest looks different for everyone and why it’s essential to tailor your downtime to what truly restores you, whether that’s solitude, music, or meaningful connection. By integrating mini, minor, and major breaks into your routine, you can boost energy, sharpen focus, and build long-term resilience. Read along with the original article(s) here: https://www.drjennybrockis.com/2018/7/20/rest-up-take-a-break/ Quotes to ponder: "Standing up for 2-3 minutes gives your body and brain a breather, boosts your attention, and reduces the risks associated with prolonged sitting." "Scheduling in time to think helps you to sort out your priorities, realign your focus, and helps to prevent procrastination." "There is no one best way to take a rest." Episode references: The Science of Napping: https://www.sleepfoundation.org/napping Learn more about your ad choices. Visit megaphone.fm/adchoices

6d ago

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 3225: Steve Kamb reveals how to stop relying on fragile willpower and start building real systems for habit change by structuring your environment to work for you, not against you. Whether your goal is weight loss, learning a new skill, or becoming more productive, his strategy shows how to create momentum by removing friction and surrounding yourself with allies who level you up. Read along with the original article(s) here: https://www.nerdfitness.com/blog/how-to-fix-new-years-resolutions/ Quotes to ponder: "The fewer the steps, the greater the chance you’ll actually do it." "Don’t leave it up to the whims of inspiration or motivation." "Surround yourself with people who positively influence you." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 15

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 3224: Steve Kamb challenges the traditional approach to New Year’s resolutions by urging you to ditch vague goals and instead focus on building systems and habits that actually stick. By understanding how motivation fades and discipline is built through structure, you'll learn how to turn fleeting intentions into lasting routines that drive real progress. Read along with the original article(s) here: https://www.nerdfitness.com/blog/how-to-fix-new-years-resolutions/ Quotes to ponder: “We are creatures of habit. We are products of our environment. We are the average of the people we associate most with.” “Systems don’t rely on motivation, willpower, or inspiration to operate once they’re set up. They are emotion-free.” “When you are looking to build a new habit, start by keeping the habit small and actionable.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 14

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 3223: Marc Bilodeau reveals how micro-runs can significantly boost cardiovascular health, mood, and longevity without requiring long workouts or intense speeds. With simple routines and minimal time investment, anyone can improve endurance, track progress, and build sustainable fitness habits that fit into even the busiest lifestyle. Read along with the original article(s) here: https://www.fittrend.com/how-micro-runs-can-transform-your-health/ Quotes to ponder: "Running at nearly any pace is one of the most effective ways to strengthen your cardiovascular system." "Each short run elevates your heart rate and challenges your body just enough." "Every step counts." Episode references: Cooper 1.5-Mile Run Test: https://www.topendsports.com/testing/tests/2-4-km-run.htm Rockport Walk Test: https://www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696 Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 14

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 3222: Laura Stack explains how true focus demands more than willpower, it requires reflective thinking, the metacognitive skill of analyzing your thoughts to improve productivity and decision-making. By regularly stepping back to evaluate systems and habits, professionals can streamline their work, limit distractions, and sharpen their ability to act decisively under pressure. Read along with the original article(s) here: http://theproductivitypro.com/blog/2017/07/focus-and-the-role-of-reflective-thinking/ Quotes to ponder: "No matter how hard you work, if you can’t maintain a tight focus on the key activities that directly affect your organization’s success, you’ll never perform up to par." "Long-term success requires you to occasionally step back and look at the big picture so you can then hone in on the 'problem children' in your workflow." "Reflective thinking represents a process of learning from experience." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 13

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 3221: Rachel Trotta shares how to enjoy holiday meals without compromising your health, emphasizing balance over restriction. Her approach blends practical nutrition tips with emotional awareness, helping you make intentional choices while still savoring festive traditions. Read along with the original article(s) here: https://racheltrotta.com/healthy-eating/holiday-fitness-healthy-christmas-foods/ Quotes to ponder: "Cooking is empowering, because you have the power of choice when you start your meal at the grocery store." "Focus on self-care, meaningful experiences, and human connection, not the food." "Making healthy food choices does not mean withdrawing from society during the holidays." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 12

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 3220: Dr. Neal Malik explains why breaking one healthy habit can often unravel the rest, using the concept of keystone habits to illustrate how certain routines can drive overall momentum. He offers practical strategies for regaining consistency by identifying inspiring, achievable goals that reignite motivation and restart the ripple effect of positive behavior. Quotes to ponder: "A keystone habit is the pebble that triggers the ripple effect." "We don’t need health information, we need health inspiration." "What inspires you?" Episode references: The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 11

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 3219: Victoria Jung offers smart, practical strategies to help you stay on track with your health goals during the festive season without sacrificing the joy of holiday celebrations. By keeping things simple, managing stress, and indulging mindfully, you’ll glide through the holidays feeling balanced and in control. Read along with the original article(s) here: https://freeformfitness.ca/merry-little-fitmas/ Quotes to ponder: "Hitting the gym more during/after the holidays to work off those holiday treats makes exercise a punishment for indulgence." "Your health is there with you 365 days of the year for your entire lifetime so make the holiday season a phase in your yearly training plan." "A simple check-in with yourself will help you to avoid overindulging!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 10

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 3218: Sophie Szczudlo shares twelve practical strategies to help you enjoy the festive season without sabotaging your health goals. From mastering mindful eating to managing alcohol intake and embracing guilt-free indulgence, her tips make it easier to stay energized, nourished, and in control during the most tempting time of year. Read along with the original article(s) here: https://www.idealnutrition.com.au/the-christmas-survival-guide/ Quotes to ponder: "Turning up to a party hungry means you’re more likely to over-indulge on energy-dense party foods." "Eating in moderation means to eat healthy nutritious foods most of the time and to be able to indulge in pleasurable foods without any guilt on special occasions." "It’s important to treat yourself from time to time and Christmas is a perfect opportunity." Episode references: NHMRC Alcohol Guidelines: https://www.nhmrc.gov.au/health-advice/alcohol Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 9

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 3217: Ben Greenfield explores the unique advantages of blending fruits and vegetables over juicing, emphasizing how blending preserves fiber, slows sugar absorption, and boosts satiety. Backed by research and practical tips, his insights help health-conscious readers make smarter, more nutrient-dense choices in their daily routines. Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/benefits-of-blending/ Quotes to ponder: "Blending maintains the fiber, which slows down the rate of sugar absorption and promotes a feeling of fullness." "Juicing strips away the fiber, causing a rapid spike in blood sugar levels followed by an inevitable crash." "Blending makes it easier to consume a wider variety of vegetables in a single serving." Episode references: Glycemic Index and Blood Sugar: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods 4/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 8

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 3216: Ben Greenfield breaks down why blending might be your best-kept secret for boosting nutrient absorption, digestion, and energy. Learn how properly blended smoothies can enhance bioavailability, unlock hard-to-digest plant compounds, and help you maximize the health benefits of whole foods without sacrificing convenience. Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/benefits-of-blending/ Quotes to ponder: "Blending is like pre-digesting your food, your blender becomes your second stomach." "Some of the most nutrient-dense parts of fruits and vegetables are trapped in fibrous matrices that your teeth and gut can’t easily break down." "When you blend, you increase the surface area of the food, allowing digestive enzymes to act more efficiently." Episode references: Nourishing Traditions: https://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats/dp/0967089735 The Bulletproof Diet: https://www.amazon.com/Bulletproof-Diet-Lose-Pounds-Increase/dp/162336518X Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 7

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 3215: Roger Lawson dismantles the belief that success is reserved for the extraordinary and urges us to stop waiting for perfect conditions. With equal parts honesty and motivation, he reframes progress as something built through consistent effort, not specialness, reminding us that starting from where we are is more than enough. Read along with the original article(s) here: https://roglawfitness.com/the-myth-of-special/ & https://roglawfitness.com/start-where-you-are-%E2%80%93-successful-people-series-part-3/ Quotes to ponder: "Start where you are. Use what you have. Do what you can." "There is never a perfect time, perfect place, or perfect situation to begin." "When you let go of the need to be special, you free yourself up to simply do the work." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 7

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 3214: Dr. Bonnie Le unpacks how major relationship milestones, like moving in, marrying, or ending a relationship, affect our happiness and emotional health. Her research-backed insights reveal that while we often expect lasting emotional highs or lows from these events, our well-being tends to stabilize more quickly than we anticipate. Read along with the original article(s) here: https://www.luvze.com/how-do-important-relationship-events-impact-our-well-being/ Quotes to ponder: "Major life events, especially in romantic relationships, can have powerful effects on well-being, but not always in the ways we expect." "While many assume that breakups will devastate us, research suggests that the impact is often less severe and more short-lived than we predict." "Getting married is associated with a temporary increase in well-being, but over time, people generally return to their prior level of happiness." Episode references: Journal of Personality and Social Psychology: https://www.apa.org/pubs/journals/psp Daniel Gilbert’s research on affective forecasting: https://www.ted.com/talks/dan_gilbert_the_psychology_of_your_future_self Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 6

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 3213: Eric Leija highlights how stripping back to the basics in fitness and nutrition can lead to more sustainable, stress-free, and long-lasting results. By focusing on natural movement and whole foods, simplicity not only reduces overwhelm but also creates a strong foundation for lifelong health. Read along with the original article(s) here: https://www.ericleija.com/the-benefits-of-simplicity/ Quotes to ponder: "Simple equals sustainable. Overwhelm and complication often lead to quitting." "Eat as nature intended." "You have to be doing the simple, heavy lifts (squats, lunges, presses, etc.) and bodyweight movements before you worry about adding in the trendy movements with advanced techniques and equipment." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 5

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 3212: Dr. Neal Malik breaks down the science behind intermittent fasting, explaining how it may support fat loss and metabolic health while cautioning against potential downsides like nutrient deficiencies and performance drops. He offers a clear, evidence-based perspective to help you decide if fasting fits your personal health goals. Quotes to ponder: "Short-term intermittent fasting may reduce body weight and body fat because by fasting your body relies more on your fat stores for energy." "Not eating means you're not consuming energy, protein, vitamins, minerals and phytonutrients which we know are important for athletic performance and recovery." "Very low calorie diets do not have better long-term weight loss results when compared to less extreme diets." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 4

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 3211: Ross Enamait shares practical, experience-driven strategies for maintaining effective training routines in freezing conditions. From pre-heating your body indoors to preventing damage to gear like jump ropes and resistance bands, his cold-weather adjustments ensure consistent performance and equipment longevity, even in sub-zero garage gyms. Read along with the original article(s) here: http://rosstraining.com/blog/2014/01/cold-weather-training-modifications/ Quotes to ponder: "A frozen rope will not turn as well and it is more likely to snap." "Gloves that are too large will cause interference and could be potentially dangerous with an overhead lift." "The extended downtime means more time for the hands to become cold." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 3

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 3210: Lea Genders offers practical strategies to help reduce holiday stress through exercise, mindful eating, and self-care, without falling into the trap of perfectionism. Her advice empowers listeners to enjoy seasonal indulgences without guilt, while staying grounded in small, sustainable habits that support both mental and physical well-being. Read along with the original article(s) here: https://www.leagendersfitness.com/news/how-to-manage-stress-over-the-holidays Quotes to ponder: "Running doesn't make the stressful situations go away, but it can help you think more clearly so you can deal with them better." "Give yourself some grace to enjoy the holidays." "You don't need to make drastic changes to improve your health, one small habit at a time can yield significant results over time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 2

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 3209: JC Deen breaks down how meaningful health transformation begins with identity-based habits, where lasting change stems from believing you are the type of person who lives a healthier lifestyle. By shifting your self-perception and adopting the daily behaviors of someone already where you want to be, you build consistency, discipline, and long-term results. Read along with the original article(s) here: https://jcdfitness.com/2016/09/health-habits-guide/ Quotes to ponder: "You have beliefs about the world and yourself. Those beliefs dictate your actions and behaviors." "If you think you can change, and want to bad enough, you’ll start to figure out HOW to make the change." "Consistency is the mother of all progress." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dec 1

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 3208: JC Deen lays out a realistic, actionable framework for creating sustainable health habits by emphasizing behavioral change over grand resolutions. Instead of overhauling your entire lifestyle at once, he shows how focusing on just one habit at a time builds real momentum and leads to lasting transformation. Read along with the original article(s) here: https://jcdfitness.com/2016/09/health-habits-guide/ Quotes to ponder: "Taking calculated action is a combination of being willing to do the daily work and having clarity on what needs to happen." "You start with ONE CHANGE to make, and that’s it." "Building one habit can easily lead into creating another one. Since these goals are related, this is called Habit Stacking." Episode references: The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 30

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 3207: Danielle Omar breaks down the truth about lectins, controversial plant compounds often blamed for digestive issues, and explains why avoiding them entirely may do more harm than good. With practical tips for reducing lectins through cooking methods and a call to personalize your diet based on tolerance, this article helps you navigate trendy food fears with science and common sense. Read along with the original article(s) here: https://foodconfidence.com/2019/03/19/should-you-avoid-lectins/ Quotes to ponder: "Lectins are sometimes referred to as 'anti-nutrients' because they can block absorption of other nutrients during digestion." "The amount of lectins found in the normal food supply is too low to be a real health concern for everyone." "If you have digestive issues and know that you are particularity sensitive to beans or grains, you may need to figure out if you have an issue with lectins." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 30

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 3206: J. Money shares a personal finance breakthrough sparked by a powerful insight from Mr. Money Mustache: reducing expenses not only boosts your savings, but also lowers the amount you’ll need to live on, forever. Through his “Challenge Everything” experiment, he slashed $223 in monthly costs without sacrificing lifestyle, proving that simple, one-time changes can create lasting financial freedom. Read along with the original article(s) here: https://www.budgetsaresexy.com/the-less-you-spend-the-less-you-need-to-earn/ Quotes to ponder: "Every permanent drop in your spending has a double effect: it increases the amount of money you have left over to save each month, and it permanently decreases the amount you’ll need every month for the rest of your life." "Put in the money (time), and then watch the dividends (savings) roll in!" "Those who live off $2,000/mo can retire a lot earlier than those who need $10,000/mo to survive." Episode references: The Shockingly Simple Math Behind Early Retirement: https://www.mrmoneymustache.com/2012/01/13/the-shockingly-simple-math-behind-early-retirement/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 29

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 3205: Ryan Frederick challenges the longevity obsession by emphasizing healthspan, the years lived with vitality and purpose, as the smarter, more fulfilling investment. He reveals how daily lifestyle choices, social connections, and even where we live play a far greater role than genetics in shaping our well-being, and how prioritizing health now can extend not just life but also financial security and quality of life. Read along with the original article(s) here: https://www.here.life/blog/invest-in-healthspan Quotes to ponder: "A longer life is only a true gift if it’s also a healthier one." "Strong relationships are the single best predictor of health and happiness across the lifespan." "Like financial investing, health rewards those who start early, stay consistent, and think long-term." Episode references: 2023 Genworth Cost of Care Survey: https://www.genworth.com/aging-and-you/finances/cost-of-care.html The Harvard Study of Adult Development: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 28

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 3204: Dr. Neal Malik breaks down the science and skepticism behind seed cycling, a trending natural approach aimed at supporting hormonal balance through diet. With a focus on women with PCOS, he highlights how specific seeds may influence estrogen and progesterone levels, offering a low-risk option worth exploring. Quotes to ponder: "Seed cycling is based on the idea that consuming specific types of seeds during different phases of a woman’s menstrual cycle will help support hormonal balance." "Flaxseeds are high in omega-3 fats. Omega-3 fats can help reduce inflammation throughout the body." "Sunflower seeds and sesame seeds are high in vitamin E and a mineral called selenium, which may help balance progesterone levels." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 27

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 3203: Jill Coleman explores the liberating power of not taking things personally, especially in emotionally charged spaces like fitness and physique competitions. Drawing from The Four Agreements by Don Miguel Ruiz, she challenges us to separate our self-worth from others’ actions, freeing ourselves from ego-driven narratives and victimhood. Read along with the original article(s) here: https://jillfit.com/2012/05/17/fitness-egos/ Quotes to ponder: "Consider that what other people do has nothing to do with you." "Allow people to be themselves, without expectation, and you be you, without apologies." "To assume people are going about their lives deliberately doing things to offend us is SELFISH!" Episode references: The Four Agreements: https://www.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319 Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 26

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 3202: Sally Kuzemchak dismantles seven popular but misguided pieces of nutrition advice, encouraging a more realistic and balanced approach to healthy eating. With clarity and humor, she emphasizes that nuance and context matter more than food rules, helping listeners feel empowered rather than overwhelmed at the grocery store. Read along with the original article(s) here: https://www.realmomnutrition.com/nutrition-advice-that-drives-me-nuts/ Quotes to ponder: "A diet so restrictive that you need to spend an entire day eating all the foods you’re normally not allowed to have is not sustainable in the long term." "So much advice about processed food is unrealistic, like 'avoid anything in a package'. As if!" "Most foods are processed in some way, including plenty of healthy staples, since processing includes canning, freezing, and chopping." Episode references: Environmental Working Group – Dirty Dozen List: https://www.ewg.org/foodnews/dirty-dozen.php Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 25

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 3201: Leo Babauta shares a powerful set of daily habits designed to bring more calm, clarity, and peace into a modern life filled with stress and overwhelm. Through simple practices like mindful mornings, gratitude, single-tasking, and reducing noise, he offers a sustainable path to serenity that doesn’t depend on changing your environment, only your response to it. Read along with the original article(s) here: https://zenhabits.net/calm/ Quotes to ponder: "You can respond to the same event with anxiety or anger, or you can respond with peace and calmness." "You’ll learn that there is peace in just doing one thing, and letting go of everything else." "Drop the complaints, and find a way to be grateful, no matter what." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 24

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 3200: Steve Kamb critiques the weight-loss reality show The Biggest Loser, revealing how its unsustainable methods set people up for long-term failure. He explains why slow, steady habit-building triumphs over extreme, short-term fixes, and how real change comes from mindset shifts, not willpower alone. Read along with the original article(s) here: https://www.nerdfitness.com/blog/why-the-biggest-loser-is-making-us-into-losers/ Quotes to ponder: "People are taught that success is based on willpower, determination, and working harder than everybody else." "Success comes from building small habits that last a lifetime." "Stop beating yourself up for past failures. Stop thinking you need to starve yourself and run yourself ragged to get healthy." Episode references: Atomic Habits by James Clear: https://jamesclear.com/atomic-habits The Biggest Loser Study: https://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 23

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 3199: Dr. Monali Y. Desai breaks down why the widespread advice to eat many small meals a day may actually hinder weight loss rather than help it. With a focus on listening to your body and debunking diet industry myths, she offers a smarter, more sustainable approach to managing hunger and reaching your health goals. Read along with the original article(s) here: http://www.ifwewerefamily.com/many-meals-day-eat/ & http://www.ifwewerefamily.com/weight-loss-coaching-work/ Quotes to ponder: "Somewhere along the way, ‘eat many small meals’ became gospel." "You are not broken. You do not need to eat constantly to manage your blood sugar." "We’re taught that hunger is a problem, not a message from our body we can learn to understand." Episode references: Eat What You Love, Love What You Eat: https://www.amazon.com/Eat-What-You-Love-Intuitive/dp/1934076244 The Obesity Code: https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258 Intuitive Eating: https://www.amazon.com/Intuitive-Eating-Revolutionary-Anti-Diet-Approach/dp/1250004047 Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 23

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 3198: Steve Pavlina challenges readers to deeply consider the why behind personal growth, urging a move beyond superficial goals toward living a fully conscious, purpose-driven life. By confronting discomfort, aligning with truth, and embracing growth as a lifelong path rather than a temporary fix, he reframes self-development as a moral responsibility to oneself and the world. Read along with the original article(s) here: https://www.stevepavlina.com/blog/2004/11/why-pursue-personal-growth-at-all/ Quotes to ponder: "Personal growth is the process of becoming more conscious." "If you're going to live, then why not live consciously and deliberately?" "Comfort is the great enemy of growth. Growth requires stretching beyond what is comfortable and familiar." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 22

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 3197: Rachel Trotta offers a practical and compassionate guide to staying healthy during the holidays without adding pressure. From embracing seasonal shifts in routines to prioritizing small wins like more protein or sunlight, her approach helps reduce stress while keeping wellness goals realistic and attainable. Read along with the original article(s) here: https://racheltrotta.com/fitness/tips-for-managing-holiday-stress/ Quotes to ponder: "Getting bright light in your eyes throughout the day with one of these lamps (especially in the morning) can help with warding off low moods and low energy, and give you the boost you need to stay active." "Going hard for 30 minutes three times a week is better than no session at all after a week of procrastination." "Instead of pressuring yourself to eat perfectly, just focus on the essentials of healthful eating." Episode references: Vitamin D Fact Sheet – National Institutes of Health: https://ods.od.nih.gov/factsheets/VitaminD-Consumer The Mayo Clinic – Seasonal Affective Disorder (SAD): https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 21

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 3196: Dr. Neal Malik breaks down what VO2 max actually measures and why it matters for your overall health and fitness. He explains how this number reflects your heart and lung efficiency and gives practical, adaptable tips to improve it, making your workouts more effective and your body more resilient. Quotes to ponder: "VO2 max refers to the maximum amount of oxygen you can consume and use at a given time." "If your body can quickly and efficiently send oxygen-rich blood to the rest of your body then it means your heart and lungs are doing their jobs." "Be consistent with inconsistency, meaning try to mix up your workout routines every so often." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 20

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 3195: Jillian Kubala explores how different types of drinking water impact your health by examining their treatment methods and potential contaminants. Discover which water type supports your wellness goals and why not all "clean" water is created equal. Read along with the original article(s) here: https://www.healthline.com/nutrition/purified-vs-distilled-vs-regular-water Quotes to ponder: "Drinking distilled water is fine, but you may be missing out on the potential benefits of naturally occurring minerals in tap water." "Some purification methods, such as reverse osmosis and distillation, remove fluoride from the water supply." "Distilled water may be more appropriate in situations where tap or purified water isn’t available or when your immune system is compromised." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 19

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 3194: Jillian Kubala breaks down the differences between purified, distilled, and regular tap water, helping you understand how each is processed and what they contain. Discover which type is best for drinking, how purification methods impact mineral content, and what to consider when choosing water for daily use. Read along with the original article(s) here: https://www.healthline.com/nutrition/purified-vs-distilled-vs-regular-water Quotes to ponder: "Purified water is water that has been filtered or processed to remove impurities like chemicals and other contaminants." "Distilled water is a type of purified water that has had both contaminants and minerals removed." "While tap water is generally safe to drink, it may still contain trace contaminants." Episode references: World Health Organization – Guidelines for Drinking-water Quality: https://www.who.int/publications/i/item/9789241549950 Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 18

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 3193: Renata Leo candidly explores her ongoing journey toward body acceptance after years of disordered eating, revealing how small, intentional changes, like removing her mirror and working with a supportive dietitian, help shift her mindset. Her story is a powerful reminder that healing doesn't require perfection, just self-compassion and a willingness to let go of toxic narratives. Read along with the original article(s) here: https://buffalosauceeverywhere.com/2019/11/06/improving-my-relationship-with-my-body/ Quotes to ponder: "Be kind to yourself and to your body, because that’s more important than any arbitrary number you could assign to yourself." "Sometimes, all it takes is a break from that self-degrading voice to make you see yourself a bit more clearly." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 17

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 3192: Ross Enamait explores how foundational strength developed through general training can elevate performance across a range of athletic pursuits, even those requiring highly specific skills. His insights challenge the belief that sport-specific training is the only path to improvement, making a compelling case for the versatility and transferability of raw strength. Read along with the original article(s) here: http://rosstraining.com/blog/2016/03/16/strength-building-beyond-specificity/ Quotes to ponder: "General strength can serve as a tremendous asset to the specialist." "The idea that athletes must only train in ways that mimic their sport is incredibly short sighted." "If you possess a high level of general strength, you will be better equipped to develop and display more specialized strength when necessary." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 16

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 3191: Jessica Spendlove lays out a clear, evidence-based hierarchy for athletic nutrition, helping athletes focus on what truly matters, from fueling enough for your workload to refining food quality and timing. Rather than chasing every tip, you’ll learn to build your performance diet on strong foundations, turning guesswork into a smart, structured approach. Read along with the original article(s) here: https://jessicaspendlove.com/athlete-edition-what-your-nutritional-priorities-should-really-look-like-nzl93/ Quotes to ponder: "Your energy intake is the number one priority of performance nutrition and it’s essential to get this foundation right." "Supplements should be considered the cherry on top of strong nutritional foundations rather than something you rely on for results." "Keep protein and healthy fats consistent." Episode references: Informed-Sport: https://www.informed-sport.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 16

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 3190: Ellen Boeder explores how emotional safety is essential for deep, lasting connection in romantic relationships. She outlines how nervous system regulation, authentic expression, and trust-building practices create the conditions for vulnerability and intimacy to thrive. Read along with the original article(s) here: https://www.gottman.com/blog/emotional-safety-is-necessary-for-emotional-connection/ Quotes to ponder: "Emotional safety is what allows us to let our guard down and be authentic with our partners." "When we feel safe, our nervous system is regulated enough to access the higher brain functions necessary for connection." "Without emotional safety, the parts of ourselves that are scared, ashamed, or hurt stay hidden." Episode references: Polyvagal Theory by Stephen Porges: https://www.amazon.com/Polyvagal-Theory-Neurophysiological-Emotion-Communication/dp/0393707008 Healing Developmental Trauma by Laurence Heller and Aline LaPierre: https://www.amazon.com/Healing-Developmental-Trauma-Resolution-Nervous/dp/1583944893 Hold Me Tight by Dr. Sue Johnson: https://www.amazon.com/Hold-Me-Tight-Conversations-Lifetime/dp/031611300X Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 15

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 3189: Emma Hogan unpacks the surprising science behind why chasing pleasure might actually make us unhappier. Drawing from Dr. Robert Lustig’s insights, she reveals how dopamine and serotonin function differently in the brain, highlighting the dangers of overstimulating dopamine while offering a simple, four-part solution to foster lasting happiness through natural serotonin boosts. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/pleasure-versus-happiness/ Quotes to ponder: "People eating a highly processed food diet probably are not even getting the precursor to make the serotonin in the first place, so that is a great reason for unhappiness." "So the more pleasure you seek, the more unhappy you get." "The complex relationship between serotonin and dopamine is why addiction and depression are different sides of the same coin." Episode references: The Hacking of the American Mind by Robert H. Lustig: https://www.amazon.com/Hacking-American-Mind-Corporate-Takeover/dp/1101982942 Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 14

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 3188: Dr. Neal explains natural ways to help manage mild ulcerative colitis beyond prescribed medications, emphasizing the importance of individualized responses to diet and supplements. He highlights the potential benefits of fiber, probiotics, turmeric, and strategic dietary choices to support gut health and reduce flare-ups. Quotes to ponder: "Turmeric is a blood thinner and can affect the liver, so talk to your doctor before taking a turmeric supplement." "Getting enough fiber can help keep the gut microbiome healthy, which may prevent future flare-ups." "Managing ulcerative colitis symptoms and flare-ups can be different for everyone." Episode references: Ulcerative Colitis Diet and Nutrition – Crohn’s & Colitis Foundation: https://www.crohnscolitisfoundation.org/diet-and-nutrition VSL#3 Probiotic: https://www.vsl3.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 13

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 3187: Jessi Kneeland dives deep into the emotional and psychological roots of binge eating, showing how addressing fear, shame, and self-rejection can help break the restrict/binge cycle for good. This powerful transformation isn’t just about food, it’s about reclaiming agency, building self-trust, and unlocking a fuller, more empowered life beyond the obsession. Read along with the original article(s) here: https://www.jessikneeland.com/post/breaking-free-from-the-restrict-binge-cycle Quotes to ponder: "The suffering is never just about food or body image, and therefore neither is the healing." "When you learn to trust yourself and your body, you feel confident and safe enough to take risks, follow your heart, advocate for yourself, and express your authentic self." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 12

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 3186: Jessi Kneeland shares a raw and insightful look into the restrict/binge cycle through the story of a client who seemed “extremely healthy” on the outside but was consumed by food rules, guilt, and shame. This episode reveals how deeper emotional triggers, not lack of knowledge, fuel disordered eating patterns, and why true healing starts with understanding why control over food feels so vital. Read along with the original article(s) here: https://www.jessikneeland.com/post/breaking-free-from-the-restrict-binge-cycle Quotes to ponder: “We don’t obsess over things that don’t feel deeply important, do we?” “We don’t dedicate our whole lives to trying to control something, unless the consequences of not controlling that thing feels life-or-death.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 11

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 3185: Roger Lawson shows how a pivotal fight forced Bruce Lee to confront his physical and philosophical limitations, sparking the creation of Jeet Kune Do. He then contrasts this awakening with a call for modern movement, urging us to identify and overcome our own “weakest links,” whether in fitness, lifestyle, or daily habits, before they quietly shape our lives for the worse. Read along with the original article(s) here: http://roglawfitness.com/bruce-lee-moment⁠ & https://roglawfitness.com/move-more-die-less/ Quotes to ponder: "You just have to take one small step in a direction that isn’t toward your couch." "We’ve all heard that we are only as strong as our weakest link, but how many of us actually address it?" "As long as you have at least one functioning limb, there are always options for movement, even during a busy work schedule." Episode references: Circulation Journal – American Heart Association: https://www.ahajournals.org/journal/circ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 10

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 3184: Lea Genders unpacks some of the most common weight loss myths, like cutting carbs, avoiding nighttime eating, or going all-in on intense workouts, and reveals how these misconceptions can still offer helpful insights when viewed critically. By taking a balanced, analytical approach, you can apply what works for your body and discard what doesn’t, creating a sustainable path to health and fitness without falling into diet dogma. Read along with the original article(s) here: https://www.leagendersfitness.com/news/weight-loss-myths-that-can-be-helpful Quotes to ponder: "Just because a myth is wrong doesn’t mean it is all bad." "High-quality whole food carbohydrates can fuel your workouts to help you look, feel, and perform at your best." "Weight loss is not a measure of fitness." Episode references: Apple Vacations: https://www.applevacations.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 9

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 3183: JC Deen explores the popular GOMAD (Gallon of Milk a Day) bulking method, breaking down its pros and cons with a critical lens. He emphasizes that while GOMAD may help some gain weight rapidly, it often leads to excessive fat gain, poor digestion, and unsustainable habits, making it far from ideal for most people seeking long-term health and fitness. Read along with the original article(s) here: https://jcdfitness.com/2010/04/gomad-gallon-of-milk-per-day-is-it-for-everyone/ Quotes to ponder: "GOMAD is nothing more than a quick fix with plenty of drawbacks." "You don’t need to eat like a pig or get fat just to build muscle." "I don’t know about you, but being gassy, bloated and possibly on the toilet all day doesn’t sound too appealing." Episode references: Lactose Intolerance Overview – Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232 Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 9

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 3182: Joel offers a sharp look at the unspoken rules guiding how we spend money and time, revealing how these invisible frameworks shape our daily decisions. With clarity and wit, he challenges readers to rethink their assumptions and gain control over the trade-offs that often go unnoticed. Read along with the original article(s) here: http://5amjoel.com/money-time-rules/ Quotes to ponder: "Rules are silent and often unspoken, but they still govern behavior." "Sometimes you have to spend a little money to save time, and sometimes it’s the other way around." "Tradeoffs are a constant in life, but being aware of them puts you in control." Episode references: Essentialism by Greg McKeown: https://gregmckeown.com/books/essentialism/ Wait But Why: https://waitbutwhy.com The 4-Hour Workweek: https://www.amazon.com/4-Hour-Workweek-Escape-Live-Anywhere/dp/0307465357 Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 8

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 3181: Vania Hau breaks down the essentials of good nutrition by explaining how macronutrients, micronutrients, and hydration support overall health without prescribing a one-size-fits-all diet. She also offers practical strategies for increasing protein intake, especially for those looking to build muscle or follow a plant-based lifestyle, and emphasizes the importance of choosing safe, high-quality supplements. Read along with the original article(s) here: https://freeformfitness.ca/what-is-good-nutrition/ & https://freeformfitness.ca/how-to-add-more-protein/ Quotes to ponder: "Despite what you may have heard from an Instagram influencer or Tiktok video, there is no single type of diet that is best for everyone." "Good nutrition does not have to be complicated, and it does not mean only one type of diet." "Protein supplements are not a necessary part of a healthy diet if you are able to get adequate protein from food sources." Episode references: NSF Certified for Sport: https://www.nsfsport.com/ ConsumerLab: https://www.consumerlab.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 7

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 3180: Dr. Neal Malik explains how even a single glass of wine can disrupt your sleep quality by reducing time spent in the deep, restorative REM phase. He breaks down the science of sleep cycles and how alcohol triggers a “rebound effect” during the night, which can leave you feeling tired even after a full night’s rest. Quotes to ponder: "Alcohol can make you fall asleep faster, but some have a lower tolerance to this effect where others may have a higher tolerance." "Regardless of whether you have a high or a low tolerance to alcohol, your body is still metabolizing that alcohol and clearing it from your system." "When alcohol is consumed before bedtime, the body spends less time in the REM phase of the sleep cycle." Episode references: Sleep Foundation – Effects of Alcohol on Sleep: https://www.sleepfoundation.org/nutrition/alcohol-and-sleep The American College of Sports Medicine: https://www.acsm.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 6

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 3179: Katie Prendergast breaks down the five most common reasons why your workouts aren’t delivering results, and what to do instead. Whether it’s a lack of consistency, poor diet alignment, or mindless routine, this guide will help you refocus your training, optimize your habits, and finally start seeing real progress in the mirror. Read along with the original article(s) here: https://bachperformance.com/top-5-reasons-workout-isnt-working/ Quotes to ponder: "The Monday mindset is destroying your potential progress." "You must apply the principle of 'progressive overload,' which states that your body adapts to the increasing demands you impose on it at the gym." "What gets measured, gets managed." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 5

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 3178: After a binge, it’s easy to fall into shame or drastic restriction, but Rachael Link, offers a compassionate roadmap to recovery that focuses on balance, mindfulness, and long-term well-being. Learn practical strategies to reset your mindset, nourish your body, and break the binge-restrict cycle without punishing yourself. Read along with the original article(s) here: https://www.healthline.com/nutrition/what-to-do-after-a-binge Quotes to ponder: "Although it may be tempting to punish yourself for overeating, this can be counterproductive and may do more harm than good." "Instead of dwelling on the binge, try to focus on what you can do to support your health moving forward." "Practicing self-compassion, mindfulness, and balance can help you build a healthier relationship with food." Episode references: National Eating Disorders Association (NEDA): https://www.nationaleatingdisorders.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 4

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 3177: Rachael Link offers a grounded and compassionate guide for what to do after a binge, emphasizing recovery without guilt or extremes. With practical steps like rehydrating, practicing self-kindness, and returning to normal eating patterns, she helps readers avoid the binge-restrict cycle and build a healthier, more forgiving relationship with food. Read along with the original article(s) here: https://www.healthline.com/nutrition/what-to-do-after-a-binge Quotes to ponder: "One binge won’t ruin your progress, but letting it spiral into an ongoing cycle can." "Try not to think of foods as ‘good’ or ‘bad.’ Instead, focus on how they make you feel." "Restricting yourself after a binge can increase cravings and the risk of bingeing again." Episode references: National Eating Disorders Association: https://www.nationaleatingdisorders.org/ Cognitive Behavioral Therapy for Eating Disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6534340/ Intuitive Eating: https://www.intuitiveeating.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 3

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 2

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 2

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 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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Nov 1

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 31

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 30

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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 29

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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 28

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 27

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 26

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 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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 26

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 25

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 24

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 23

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 22

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 21

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 20

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 19

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 19

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 18

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 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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 17

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 3156: Dr. Neal Malik explains that consistently eating the same healthy foods, like eggs, spinach, mozzarella, chicken, and yam, can make daily nutrition simpler and support weight management by reducing decision fatigue. Still, he emphasizes that long-term health depends on variety, since rotating different foods introduces a broader mix of nutrients and antioxidants that help the body thrive and prevent disease. Quotes to ponder: "Eating the same nutritious foods every day is a goal that I have often set for patients that are hoping to lose or maintain their body weight." "If you want to truly maximize your potential, consider substituting some foods you commonly eat with those that you don’t eat as often." "There are some powerful antioxidants in various foods, that when combined, may make for a pretty powerful combination of potential disease-fighting compounds." Episode references: Dietary Guidelines for Americans: https://www.dietaryguidelines.gov Centers for Disease Control and Prevention (CDC): https://www.cdc.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 16

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 3155: Tynan explores how habits shape identity and long-term outcomes, showing that real change comes from targeting the root behaviors rather than isolated actions. By treating habits like the trunk of a tree, central and transformative, he offers a compelling case for focusing on consistent, automated excellence instead of micromanaging every decision. Read along with the original article(s) here: https://tynan.com/habits/ Quotes to ponder: "You are your habits." "Trying to control a single occurrence without identifying and working on the habit is like picking a single leaf." "When you plant a seed you have to protect it and water it and feed it. Once it becomes a tree, you can leave it alone and it will continue to deepen its roots without any attention from you at all." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 15

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 3154: Kayla McDonell examines the science behind coconut oil’s role in oral hygiene, especially its traditional use in oil pulling. She separates myth from evidence, showing how this natural remedy may help reduce bacteria and plaque while reminding readers that it should complement, not replace, professional dental care. Read along with the original article(s) here: https://www.healthline.com/nutrition/coconut-oil-and-teeth Quotes to ponder: “Coconut oil has been used for thousands of years as a natural remedy for many health conditions.” “Oil pulling is an age-old practice where you swish oil around in your mouth to kill bacteria and promote oral hygiene.” “While oil pulling with coconut oil may reduce harmful bacteria, plaque, and gingivitis, it should never replace standard dental care.” Episode references: American Dental Association: https://www.ada.org National Institutes of Health - Oil Pulling and Oral Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198813/ Journal of Traditional and Complementary Medicine: https://www.sciencedirect.com/journal/journal-of-traditional-and-complementary-medicine Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 14

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 3153: Irene Elias shares practical strategies for cultivating body image confidence by shifting focus from criticism to compassion. Through awareness, affirmations, and daily reminders, she encourages replacing negative self-talk with appreciation, listening to your body’s unique needs, and embracing love and worthiness in the present moment. Read along with the original article(s) here: https://selflovejunkie.com/5-smart-tips-to-body-image-confidence/ Quotes to ponder: "Your body hears everything your mind tells it." "Whatever we focus on expands." "You are loveable and worthy of love right now." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 13

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 3152: Irene Elias challenges the myth of the "perfect" body by exposing how societal standards, media images, and ego-driven pursuits distort self-worth. She encourages self-love by treating the body as a supportive partner for the soul, making peace with personal choices, and shifting focus from external validation to inner confidence. Read along with the original article(s) here: https://selflovejunkie.com/5-smart-tips-to-body-image-confidence/ Quotes to ponder: "To love yourself is to also love your body exactly as it is while you’re in the process of changing what you CAN change and for the right reasons." "At the end of the day, if you want to live a happier and more peaceful life, you’ve got to find a way to start loving your body exactly as it is." "Regardless of how we look on the outside, it’s how we feel on the inside that’s most important." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 12

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 3151: Ben Greenfield explores the science and psychology of hunger, showing how embracing it can improve metabolic health, boost longevity, and strengthen mental resilience. Instead of fearing hunger as a negative signal, he reframes it as a tool for better energy regulation, fat adaptation, and mindful eating. Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/is-being-hungry-bad/ Quotes to ponder: "Hunger is not the enemy, it’s often a sign that your body is burning fuel efficiently." "When you learn to sit with hunger, you unlock mental clarity and metabolic flexibility." "Hunger, when managed wisely, can be a catalyst for improved health and longevity." Episode references: The Obesity Code: https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258 Lifespan: Why We Age—and Why We Don’t Have To: https://www.amazon.com/Lifespan-Why-Ageand-Dont-Have/dp/1501191977 Autophagy and Fasting (NCBI): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/ The Longevity Diet: https://www.amazon.com/Longevity-Diet-Discover-Activation-Regeneration/dp/0525534075 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 12

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 3150: Cylon George shows how to build spiritual endurance much like training the body, offering five practical practices to sustain faith and resilience during life’s hardest challenges. His guidance helps cultivate balance, restore energy, and stay deeply connected to your higher self when you need it most. Read along with the original article(s) here: https://www.spirituallivingforbusypeople.com/5-ways-to-boost-your-spiritual-endurance Quotes to ponder: "Spiritual endurance is the ability to remain connected to your spirit, your Higher Self, and your Source even when life gets difficult." "When you strengthen your connection to Source, you automatically replenish your energy, your hope, and your courage." "Spiritual practices are not about escaping your problems; they’re about fueling yourself so you can better face them." Episode references: A Return to Love: https://www.amazon.com/Return-Love-Reflections-Principles-Miracles/dp/0060927488 The Miracle of Mindfulness: https://www.amazon.com/Miracle-Mindfulness-Introduction-Meditation-Classics/dp/0807012394 The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 11

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 3149: Mark Fisher highlights how the natural endorphin rush from exercise can boost motivation but also warns against overtraining and injury from chasing that “fitness high.” He shares practical strategies for sustainable motivation, including varying movement, prioritizing recovery, and incorporating nature or social connections to keep workouts enjoyable and safe. Read along with the original article(s) here: https://markfisherfitness.com/how-to-stay-motivated-and-high/ Quotes to ponder: "Some people never come to love the physical discomfort of training hard. But we all can enjoy the feeling of being accomplished." "Don’t justify joint damage because 'fitness is healthy.'" "Resist the desire to dive into a vigorous training session without a warmup!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 10

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 3148: Dr. Neil Malik breaks down the science of metabolism, fat loss, and why simply eating more won’t automatically boost results. He explains how to accurately measure progress, the importance of mixing up workouts, incorporating high-intensity and resistance training, and ensuring adequate rest. His practical advice helps reframe plateaus and highlights how consistency and smart adjustments can make lasting changes. Quotes to ponder: "Believe it or not, one of the best ways to know whether you're actually losing body fat, is to simply take a moment to see how your clothes are fitting." "Stress plus rest equals growth." "When it comes to meals and snacks, you're already eating the right foods, so when you feel hungry eat, but eat only until you're satisfied not until you're full." Episode references: Peak Performance: https://www.amazon.com/Peak-Performance-Elevate-Burning-Success/dp/162336793X Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 9

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 3147: Daniel Freedman explains how most people fail at fitness not because of lack of knowledge, but because of self-sabotaging mental roadblocks. By overcoming fear of failure, shortcut-seeking, all-or-nothing thinking, dogmatic training approaches, and dependence on motivation, you can build sustainable discipline and lasting results in both strength and health. His insights provide a framework for cultivating resilience, adaptability, and consistency in your training. Read along with the original article(s) here: https://bachperformance.com/five-fatal-fitness-mental-roadblocks-and-how-to-overcome-them/ Quotes to ponder: "Failure happens. You only fail when you refuse to get back in the game." "The short and easy road is often the quickest route to failure. Taking the hard and long road is the only real way to succeed." "Motivation serves only the limited purpose of giving you a quick initial impulse to take action. There is a better way. It’s the old-fashioned virtue called discipline." Episode references: Bigger Faster Stronger Program: https://www.biggerfasterstronger.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 8

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 3146: Riley Pearce explores how meal timing might influence your circadian rhythm, potentially improving your sleep and overall metabolic health. While new research suggests light exposure has a stronger effect than food timing on sleep hormones, small changes, like reducing food after dark and extending morning fasts, can still support better rest and energy regulation. Read along with the original article(s) here: https://freeformfitness.ca/can-meal-timing-improve-your-sleep/ Quotes to ponder: "Meal timing may not have the effect on our sleep cycles that we originally thought." "Reduce food intake after sunset: if you eat this will signal all of those other periphery clocks to let your master clock know it is not time for bed yet." "The circadian rhythm is a natural cycle that is controlled by our biological clocks." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 7

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 3145: JC Deen breaks down the fears many beginners face when stepping into a gym and offers practical strategies to replace self-doubt with confidence. By focusing on simple routines, realistic expectations, and gradual consistency, he shows how anyone can overcome intimidation and create lasting fitness habits. Read along with the original article(s) here: https://jcdfitness.com/2014/05/scared-to-go-to-the-gym-how-to-build-the-confidence-it-takes-to-be-consistent-and-get-results/ Quotes to ponder: "Going to the gym can be intimidating, but it doesn’t have to be." "Confidence comes from action, and the more you take action, the more confident you’ll become." "Consistency is built one day at a time, not all at once." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 6

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 3144: JC Deen explores how to overcome the fear and intimidation many feel when stepping into the gym, offering practical strategies to build self-confidence and consistency. By focusing on simple routines, realistic expectations, and a shift in mindset, he shows how anyone can transform initial anxiety into long-term progress and results. Read along with the original article(s) here: https://jcdfitness.com/2014/05/scared-to-go-to-the-gym-how-to-build-the-confidence-it-takes-to-be-consistent-and-get-results/ Quotes to ponder: "Many people are afraid to go to the gym because they’re worried about what others will think of them." "The truth is, no one really cares what you’re doing in the gym." "If you want to gain confidence, you have to start small and build on each success." Episode references: StrongLifts 5x5: https://stronglifts.com/5x5/ Bigger Leaner Stronger: https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895304 Starting Strength: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738 Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 5

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 3143: Sharada Hall shares how a surprising lesson with donuts helped her realize the freedom that comes from letting go of rigid self-images and guilt. By practicing mindful indulgence, she shows how we can enjoy simple pleasures without judgment, stress, or denial, leading to a more balanced and authentic relationship with our desires. Read along with the original article(s) here: https://tinybuddha.com/blog/mindful-indulging-having-what-you-want-without-guilt/ Quotes to ponder: “You only lose what you cling to.” “How liberating to be able to be honest about ourselves without judgment, to have a self-image that’s realistic, not idealistic.” “I truly believe that the stress of not doing something is more harmful than just doing it with mindfulness and then letting it go.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 5

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 3142: Vironika Tugaleva explores why loving with all your heart doesn’t guarantee healthy relationships and how self-awareness, boundaries, and communication are just as vital as deep emotions. She offers practical insights on balancing passion with wisdom, guiding readers toward more sustainable and fulfilling connections. Read along with the original article(s) here: https://www.vironika.org/loving-with-all-your-heart-is-not-enough/ Quotes to ponder: "Love cannot exist without honesty, empathy, compassion, and communication." "Sometimes, people love with all their hearts, but their hearts are carrying wounds, fears, and unhealed pain." "Love is not enough. It has to be coupled with self-awareness, maturity, and a willingness to grow." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 4

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 3141: Ross Enamait underscores that lasting progress comes not from chasing new fads or fearing setbacks, but from mastering fundamentals and learning through every experience. Victories and defeats alike offer lessons, and true growth is fueled by consistency, humility, and the resilience to keep improving over time. Read along with the original article(s) here: https://rosstraining.com/blog/2017/11/new-rarely-equals-better/ AND https://rosstraining.com/blog/2016/12/learn-whether-you-win-or-lose/ Quotes to ponder: "Rarely will something new trump something that has consistently proven effective." "Success is not permanent and failure is not fatal." "Consistency with the basics will always outweigh inconsistency with complexity." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 3

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 3140: Dr. Neal Malik answers Maureen’s question by unpacking the importance of vagal tone, the activity of the vagus nerve, which helps regulate stress, digestion, and immune function. Although vagal tone can't be directly measured, practices like deep breathing, meditation, and even singing may enhance its function and support faster recovery from stress. Quotes to ponder: "Vagal tone is all about how active or inactive the vagus nerve is when sending signals to the body and brain." "One potential advantage to having a highly active vagus nerve is a faster recovery from stressful situations." "Even though vagal tone really can’t be measured accurately, there are some conditions associated with an abnormal vagal tone." Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 2

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 3139: Leo Babauta shares how slowing down with food transforms more than just meals, it reconnects us with our senses, our health, and the joy of eating. By replacing speed and convenience with mindfulness and intention, he shows how eating becomes a practice of presence, simplicity, and gratitude. Read along with the original article(s) here: https://zenhabits.net/the-anti-fast-food-diet/ Quotes to ponder: "Food is meant to nourish, to be enjoyed, to be savored." "The fast food mentality has spread into every corner of our lives. We want things quick, we want them now, and we want them easy." "Eat slowly, with gratitude and joy." Episode references: Michael Pollan - In Defense of Food: https://www.amazon.com/Defense-Food-Eaters-Manifesto/dp/0143114964 The Slow Food Movement: https://slowfood.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Oct 1

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 3138: Rose Lounsbury reveals how clearing physical clutter can directly impact your health and weight loss journey. By simplifying your environment, you reduce stress, make healthier food choices, and create the mental space needed to stay consistent with your goals. Read along with the original article(s) here: https://roselounsbury.com/3-ways-decluttering-helps-you-lose-weight/ Quotes to ponder: "When you walk into your home and see piles of laundry, dirty dishes, or a stack of mail, your stress level automatically increases." "When we have less stress, we’re more likely to make healthier choices around food." "Decluttering makes it easier to access the things we need to live a healthy lifestyle." Episode references: Spark Joy: https://www.amazon.com/Spark-Joy-Illustrated-Organizing-Tidying/dp/1607749726 The Life-Changing Magic of Tidying Up: https://www.amazon.com/Life-Changing-Magic-Tidying-Decluttering-Organizing/dp/1607747308 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 30

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 3137: Tyler Tervooren explores how applying the concept of a "sample rate" to your decisions can dramatically improve your outcomes. By testing more ideas quickly and discarding what doesn’t work, you create more opportunities for success while reducing the risk of wasting time on dead ends. Read along with the original article(s) here: https://www.riskology.co/sample-rate/ Quotes to ponder: "The sample rate is simply how many times you try something in a given period of time." "The more you try, the better your chances of success - assuming you learn from each attempt." "Small experiments allow you to figure out what works without risking everything on one big bet." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 29

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 3136: Melani Schweder shares a practical framework for building habits that actually last by blending psychology, neuroscience, and mindful strategies. Listeners will discover how to design habits that align with their values, remove barriers to success, and rewire their brains for long-term growth. Read along with the original article(s) here: https://www.abrighterwild.com/blog/how-to-make-habits-stick Quotes to ponder: "Habits are the invisible architecture of our daily lives." "The key is to start small, stay consistent, and celebrate your wins." "Our brains crave efficiency, so when we repeat an action often enough, it becomes automatic." Episode references: The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Tiny Habits: https://www.tinyhabits.com/ Atomic Habits: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 28

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 3135: Dr. Monali Y. Desai explains how stress can quietly influence food choices and how sugar cravings keep us stuck in an energy-draining cycle. With her guidance, you’ll learn how to shift toward mindful habits that support focus, balance, and long-term health. Read along with the original article(s) here: http://www.ifwewerefamily.com/stop-stress-eating-work & http://www.ifwewerefamily.com/say-no-sweet-food Quotes to ponder: "Stress is not just in our heads, it shows up in our bodies and our choices." "When we say no to sweets, we are saying yes to energy, focus, and long-term health." "Food should be fuel, not a reward or an escape." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 28

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 3134: Craig Stephens explores how the pursuit of career success and money can trap us in a monotonous cycle, draining energy and joy. By challenging the definition of success and aligning life with personal values, he shows how stepping off the treadmill leads to freedom, balance, and fulfillment. Read along with the original article(s) here: https://www.retirebeforedad.com/step-off-the-damn-treadmill/ Quotes to ponder: "Life is not a treadmill. It’s not supposed to be repetitive, exhausting, and monotonous." "If you don’t step off and take time to think about what you’re doing, you’ll end up spending the best years of your life running in place." "You don’t need to earn more money to find happiness. You need to better align your values with how you spend your time." Episode references: The Millionaire Next Door: https://www.amazon.com/Millionaire-Next-Door-Surprising-Americas/dp/1589795474 Early Retirement Extreme: https://www.amazon.com/Early-Retirement-Extreme-Philosophical-Lifestyle/dp/145360121X Your Money or Your Life: https://www.amazon.com/Your-Money-Life-Transforming-Relationship/dp/0143115766 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 27

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 3133: Mark Fisher shares practical strategies to break the cycle of emotional eating by helping you identify triggers, reframe cravings, and build healthier coping mechanisms. His advice blends self-compassion with actionable steps so you can better manage stress, regulate emotions, and make choices that align with your long-term health goals. Read along with the original article(s) here: https://markfisherfitness.com/6-ways-to-stop-emotional-eating-in-its-tracks/ Quotes to ponder: "Emotional eating is a normal human behavior. It only becomes a problem when it’s the default solution." "Remember, food is not your enemy. It’s just not a great therapist." "You don’t need to be perfect, you just need a strategy." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 26

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 3132: Trying to decide whether honey, maple syrup, or agave are healthier than regular cane sugar? Dr. Neal Malik explains how the body actually processes these natural sweeteners, the myths versus realities of their health benefits, and why added sugars are the real issue to watch. He also shares practical strategies for choosing minimally processed foods and spotting hidden sugars on ingredient labels. Quotes to ponder: "Avoiding all sugar isn't necessary and it would be impossible to do this." "Added sugars appear to be the real culprits." "Consuming whole, minimally processed foods is so important." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 25

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 24

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 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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 23

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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 22

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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 21

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 21

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 20

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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 19

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 18

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 17

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 16

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 15

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 14

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 14

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 13

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 12

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 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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 11

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 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.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 10

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 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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 9

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 8

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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 7

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 3111: Mark Fisher reminds us that the road to health and self-improvement is rarely smooth, and the biggest obstacle is often our own resistance to feedback. By letting go of perfection and embracing external guidance, we create space for true growth, transformation, and lasting progress in every area of life. Read along with the original article(s) here: https://markfisherfitness.com/get-better/ Quotes to ponder: "When we let go of BEING PERFECT, we can start the important work of GETTING BETTER." "Feedback is crucial to GETTING BETTER." "The first step is admitting the harsh reality that none of us are special. The rules apply to us all." Episode references: Jillian Michaels: https://www.jillianmichaels.com Nineteen Eighty-Four by George Orwell: https://www.amazon.com/1984-Signet-Classics-George-Orwell/dp/0451524934 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 7

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 3110: Joel encourages readers to reframe their relationship with stress by viewing it as fuel rather than a burden. By shifting perspective, practicing gratitude, and focusing on controllable actions, he shows how stress can become a tool for growth, resilience, and better decision-making. Read along with the original article(s) here: http://5amjoel.com/stress/ Quotes to ponder: "Stress is not a bad thing. It’s a sign you care about something." "When you change the way you look at stress, the stress itself changes." "Stress is energy - if you channel it correctly, it can help you grow." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 6

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 3109: JC Deen challenges the idea of rigid meal plans, explaining how they restrict food choices and prevent people from learning the skills needed for long-term success. Instead of prescribing exact meals, he emphasizes understanding macronutrient targets, which allows for freedom, variety, and sustainable eating habits. Read along with the original article(s) here: https://jcdfitness.com/2012/02/fitness-meal-plans-why-i-dont-make-them/ Quotes to ponder: "I hate meal plans. I hate them so much that when I see one written out by another trainer, I conjure up feelings of dismay." "Fitness meal plans like this can be very restrictive due to our nature of attempting to stick with the plan." "Once you figure out how to create meals on the fly that fits within your macros, you’ll never, ever need another meal plan again." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 5

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 3108: Fresh, frozen, raw, or cooked, fruits and vegetables all bring their own nutritional advantages. Drawing from research by the Harvard School of Public Health, Dr. Neal Malik explains how frozen produce retains just as many nutrients as fresh, and how cooking methods like microwaving, steaming, or stir-frying can actually make certain vitamins and antioxidants more available to the body. With tips on maximizing flavor and preserving nutrients, he shows how a balanced mix of fresh, frozen, and cooked produce can help us get the most health benefits every day. Quotes to ponder: "According to the Harvard School of Public Health, when compared to fresh fruits and vegetables, frozen varieties have about the same amount of nutrients." "Lycopene in raw tomatoes is not very bioavailable. If we heat the tomatoes and turn them into, let’s say, pasta sauce - now the lycopene is more easily absorbed and used by the body." "Yes, frozen fruits and vegetables are just as good as fresh ones." Episode references: Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 4

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 3107: Nia Shanks challenges the obsession with reaching a specific number on the scale, sharing her personal journey of disappointment after hitting her "ideal weight." By shifting focus from appearance and numbers to performance and well-being, she reveals a more sustainable and fulfilling path to self-acceptance and physical health. Read along with the original article(s) here: https://niashanks.com/stop-trying-to-reach-an-ideal-weight/ Quotes to ponder: "Once I hit that number, I was even more miserable. I still didn’t look the way I truly wanted." "The number on the scale is a terrible way to define your ideal body." "Focus your efforts on training and eating smart. You will be so much happier if you take that positive approach." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 3

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 3106: Steve Kamb explains how to avoid the most common mistakes people make when learning pull-ups, from relying too heavily on momentum to skipping essential strength-building steps. His breakdown helps you build proper form, progress safely, and ultimately achieve stronger, more controlled pull-ups. Read along with the original article(s) here: https://www.nerdfitness.com/blog/5-common-mistakes-when-doing-a-pull-up/ Quotes to ponder: “Momentum is not your friend in a pull-up.” “Until you can do a full pull-up, the bar is for hanging.” “If you can’t do one pull-up yet, focus on inverted bodyweight rows.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 2

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 3105: Ben Greenfield explores how to avoid wasting money or risking your health on questionable supplements by drawing insights from experts Sol and Kurtis. Their advice highlights the risks of under-researched compounds, the limits of supplement regulation, and practical ways to evaluate safety and effectiveness before you buy. Read along with the original article(s) here: https://bengreenfieldlife.com/article/supplements-articles/ways-to-know-if-a-supplement-you-are-taking-is-safe/ Quotes to ponder: "Safety is not assured with over-the-counter products as sometimes there just isn’t enough research to fully conclude that it is safe." "Some supplements that can be perfectly safe to take under normal conditions are completely contraindicted when taking other supplements or pharmaceuticals." "While it would be inadvisable to just blindly disregard studies that are funded by supplement companies, they should be looked at with a bit more skepticism than normal." Learn more about your ad choices. Visit megaphone.fm/adchoices

Sep 1

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 3104: Leo Babauta explores how personal change isn’t a matter of willpower but of developing the “muscle” of making tiny, consistent shifts. By focusing on small, repeatable actions, we learn to adapt, build resilience, and gain confidence in our ability to transform any area of life. Read along with the original article(s) here: https://zenhabits.net/change-muscle/ Quotes to ponder: "Change is a muscle you can strengthen with practice." "The only way to make a change stick is to start small, practice it regularly, and allow yourself to stumble." "Every small shift is a victory, a sign that you’re capable of transformation." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 31

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 3103: Roger Lawson explores how constant comparison drains joy and blinds us to our own progress, urging us to shift from measuring ourselves against others to embracing self-defined growth. By focusing on gratitude and personal milestones, he shows how we can break free from the illusion of inadequacy and move forward with confidence. Read along with the original article(s) here: https://roglawfitness.com/the-great-comparison-hoax/ Quotes to ponder: "Comparison robs us of joy, blinds us to our progress, and convinces us that we’re not good enough." "The only person you should compare yourself to is the version of you from yesterday." "Gratitude turns what we have into enough." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 31

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 3102: Tynan explores how most people miscalculate risk by focusing too much on unlikely dangers while ignoring the safer bets that could lead to growth and opportunity. He breaks down how to weigh potential losses against long-term gains, showing that what often feels risky is usually the smarter move. His perspective encourages making decisions that maximize freedom, learning, and meaningful experiences. Read along with the original article(s) here: https://tynan.com/risk Quotes to ponder: "People think that I take a lot of risks, but I actually take very few." "Real risks are things that can ruin your life, not things that might make you a little bit uncomfortable." "Most things that seem risky aren’t actually risky, and the few things that are really risky don’t usually look like it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 30

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 3101: Crystal Karges highlights the hidden warning signs of chronic dieting and how easily it can spiral into harmful cycles with food and body image. She encourages awareness and self-compassion as the first steps toward breaking free and moving toward genuine healing and nourishment. Read along with the original article(s) here: https://www.crystalkarges.com/blog/are-you-stuck-in-a-dieting-death-spiral-look-for-these-warning-signs Quotes to ponder: "Many women may not realize when they are caught in the death spiral of dieting." "Trying to change your body’s weight or shape with rigid dieting rules often keeps you locked in a harmful cycle." "Awareness is the first step to moving away from this spiral and toward healing." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 29

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 3100: Dr. Neil offers practical, research-backed strategies for long-term weight maintenance, shifting focus from short-term weight loss to sustainable lifestyle changes. His tips, ranging from resistance training and food environment design to mindful eating and habit tracking, are designed to help you break free from the yo-yo cycle and create lasting health habits. Quotes to ponder: "Maintaining that weight is a whole other story and requires somewhat of a different mindset." "Exercise affects nearly every cell in our body in a positive way from head to toe." "Write down everything you eat and drink, it slows down the process and increases your awareness." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 28

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 3099: Jillian Kubala explores the potential benefits of honey and lemon water, from soothing sore throats and aiding hydration to delivering antioxidants and vitamin C. She also separates science-backed claims from popular myths, helping readers make informed choices about this simple, natural drink. Read along with the original article(s) here: https://www.healthline.com/nutrition/honey-lemon-water Quotes to ponder: "Honey and lemon water is a popular home remedy for various ailments." "Drinking water with lemon may also help you drink more throughout the day and keep you hydrated." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 27

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 3098: Jillian Kubala blends tradition and science to explain how honey and lemon water may boost hydration, aid digestion, and offer antioxidants, while also debunking common myths about its health powers. Her balanced approach shows how to enjoy it as part of a healthy routine without expecting miracle results. Read along with the original article(s) here: https://www.healthline.com/nutrition/honey-lemon-water Quotes to ponder: "Drinking honey lemon water may help you feel more hydrated." "While honey and lemon water can be a comforting drink, it’s not a cure-all." "Hot water with lemon is often touted for its potential to ‘kick-start’ digestion in the morning." Episode references: National Institutes of Health - Vitamin C Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ USDA FoodData Central: https://fdc.nal.usda.gov/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 26

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 3097: DIYActive shares nine practical, science-backed strategies to boost overall well-being, from nourishing the body with better food choices to prioritizing movement, sleep, and mindfulness. These simple shifts foster more energy, balance, and emotional resilience, helping you feel healthier and happier every day. Read along with the original article(s) here: https://diyactive.com/9-ways-to-live-a-healthier-happier-life/ Quotes to ponder: "Being happy is a choice and so is living a healthier lifestyle." "Sleep is critical for good health and happiness because it helps restore energy and repair your body." "Mindfulness meditation has been shown to reduce stress, anxiety, and depression while improving overall well-being." Episode references: American Heart Association - Healthy Living: https://www.heart.org/en/healthy-living Mayo Clinic - Mindfulness exercises: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356 National Sleep Foundation: https://www.thensf.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 25

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 3096: Most running injuries stem from training imbalances, not from running itself. Rachel Trotta explains how overtraining, daily mileage without rest, and neglecting strength work can cause muscular imbalances that lead to joint pain and setbacks. By blending structured run programs, targeted strength training, smart mobility work, and recovery, runners can build resilience, avoid burnout, and enjoy a lifetime of pain-free miles. Read along with the original article(s) here: https://racheltrotta.com/fitness/why-do-runners-get-injured/ Quotes to ponder: "Running is not intrinsically ‘hard on the knees’ it is the muscular imbalances that result from running that can pull joints out of whack." "Follow a structured running program, and if you are an absolute beginner, use a run-walk program." "Your exercise routine should have structured variety throughout each week." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 24

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 3095: Danielle Omar reveals how cravings are not a weakness but your body’s way of signaling its needs, especially as the seasons change. From winter’s carb and chocolate urges to summer’s thirst for juicy fruits and salty snacks, each craving holds clues about hydration, hormone balance, blood sugar stability, and even mitochondrial health. By tuning into these patterns, you can align your diet with nature’s rhythms and support deeper metabolic harmony. Read along with the original article(s) here: https://foodconfidence.com/2025/06/19/what-your-seasonal-cravings-say-about-your-health/ Quotes to ponder: "Cravings aren’t a problem, they’re a portal." "Dehydration can feel like hunger." "Your body isn’t working against you, it’s likely trying to get your attention." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 24

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 3094: Chalene Johnson explores why those closest to you may sometimes seem to resist your personal growth, even when they love you deeply. Through a powerful client story and the “crabs in a bucket” analogy, she unpacks the fears and insecurities that can drive this behavior and offers compassionate, actionable strategies to maintain relationships while pursuing your goals. Read along with the original article(s) here: https://www.chalenejohnson.com/what-to-do-when-no-one-supports-you/ Quotes to ponder: "It feels like he’s actually jealous or angry about the fact that I’m feeling better!" "This is super normal and it has nothing to do with their lack of support or love for you." "Lead with Love, change is only embraced when we feel loved and safe." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 23

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 3093: Carbohydrates and insulin have been unfairly painted as the main villains in weight gain, but as Sam Lynch explains, their roles are far more nuanced. Insulin’s fat-storage effects are short-lived, storing carbs as fat is surprisingly inefficient, and calorie surplus, not carbs alone, is the real driver of long-term fat gain. Understanding these mechanisms helps shift the focus from demonizing food groups to managing overall energy balance. Read along with the original article(s) here: https://fitnitiative.co.uk/2023/02/08/carbs-and-insulin-are-they-to-blame/ Quotes to ponder: "Storing carbs as fat is difficult. It’s an expensive process called De Novo Lipogenesis." "Acute fat storage doesn’t equate to total fat gain if you’re not in a calorie surplus." "If carbs are so bad because they raise insulin, then what about protein? That raises insulin too." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 22

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 3092: Dr. Neal Malik shares practical, caffeine-free strategies to boost daily energy, grounded in both physical and mental wellness. From exercise and hydration to stress management and balanced nutrition, these tips help you feel more energized while protecting your overall health. Quotes to ponder: "Water helps our cells function at their best." "An object in motion stays in motion, right?" "Schedule it, think of that time as sacred, and you’ll be feeling your best in no time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 21

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 3091: Ross Enamait challenges the idea that a person’s abilities can be judged by appearance alone, sharing stories of unassuming individuals whose strength and skill defy expectations. He emphasizes the value of real-world performance over surface-level impressions, encouraging readers to focus on substance rather than style. This message inspires a mindset shift from judging to understanding, urging us to measure others, and ourselves, by action, not image. Read along with the original article(s) here: https://rosstraining.com/blog/2015/04/looks-can-be-deceiving/ Quotes to ponder: "Looks can be deceiving in both directions." "Performance and ability cannot be judged by appearance alone." "Focus less on how someone looks and more on what they can do." Episode references: Rocky IV Training Montage: https://www.youtube.com/watch?v=btPJPFnesV4 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 20

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 3090: Kate Galliett explains how lingering aches and pains are often the body’s response to specific signals, not an unavoidable part of aging or something to simply push through. By debunking common myths and introducing the Signal/Response Principle, she offers practical ways to identify and change the signals causing discomfort, through movement, rest, and reducing inflammation, so you can take control of your body’s health. Read along with the original article(s) here: https://fitforreallife.substack.com/p/ask-this-question-if-you-want-to Quotes to ponder: "What signal is my body responding to?" "Your body is always responding to the signals it receives. Every day. Until you die." "Movement signals to your body that it should upkeep and upgrade the muscles, tendons, ligaments, bones, and joints in your body." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 19

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 3089: Nia Shanks breaks down how emotional and environmental triggers can sabotage your eating habits and what to do instead. Learn practical, no-shame strategies to build self-awareness, create supportive environments, and make consistent nutrition choices without falling into guilt-driven cycles. Read along with the original article(s) here: https://niashanks.com/nutrition-triggers-and-tips/ Quotes to ponder: "Awareness is the foundation for making any long-term, sustainable change." "Remove as many negative nutrition triggers as possible, and replace them with positive ones." "You can’t avoid every situation that may trigger unhealthy eating habits, but you can plan how you’ll respond to them." Episode references: Atomic Habits: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 18

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 3088: Nia Shanks breaks down how emotional states, environments, and habits act as hidden triggers for food choices and how understanding them can transform your approach to nutrition. Her practical strategies encourage self-awareness and compassionate decision-making, making healthy eating feel more intuitive and less restrictive. Read along with the original article(s) here: https://niashanks.com/nutrition-triggers-and-tips/ Quotes to ponder: "Sometimes we eat out of habit, not hunger." "Start by identifying your personal nutrition triggers both positive and negative." "You don’t have to overhaul your entire diet; just take one small action that supports your goal." Episode references: Mindless Eating: https://www.amazon.com/Mindless-Eating-More-Than-Think/dp/0553384481 The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 17

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 3087: Dr. Elana Miller offers a grounded, integrative approach to improving sleep by addressing its root causes, like stress, lifestyle, and overstimulation, rather than relying on quick pharmaceutical fixes. Learn how to naturally reset your circadian rhythm, manage anxiety, and develop sustainable habits that support deep, restorative rest. Read along with the original article(s) here: https://zenpsychiatry.com/healthy-sleep-naturally/ Quotes to ponder: "Sleeping well is about improving the overall functioning of your body and mind." "If you want to sleep well, you have to train your body to expect sleep at the same time each night." "Insomnia is not usually the primary problem, but a symptom of a larger imbalance in the body." Episode references: f.lux: https://justgetflux.com Harvard Health Publishing - Blue light has a dark side: https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 17

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 3086: Kumiko outlines three practical steps to instantly improve your mindset around money, offering encouragement for anyone feeling overwhelmed or ashamed of their financial situation. Her approach combines emotional honesty with actionable tools, empowering listeners to regain control and build confidence, one decision at a time. Read along with the original article(s) here: https://www.thebudgetmom.com/3-things-to-do-today-to-feel-better-about-your-finances/ Quotes to ponder: "Shame is one of the biggest obstacles when it comes to money." "You can’t change your past, but you can own it and use it as a stepping stone to a better future." "When you track your spending, you’re learning how your past money decisions are impacting your life today." Episode references: National Foundation for Credit Counseling: https://www.nfcc.org Financial Counseling Association of America: https://fcaa.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 16

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 3085: Dr. Jenny Brockis explores how chocolate, especially dark chocolate, can enhance brain health by improving memory, focus, and mood through its rich antioxidant and flavonoid content. By examining scientific findings, she offers a deliciously compelling case for how mindful chocolate consumption can support cognitive performance and overall mental wellbeing. Read along with the original article(s) here: https://www.drjennybrockis.com/2009/12/5/chocolate-a-boost-for-brain-health/ Quotes to ponder: "Chocolate contains flavonoids, substances known to improve blood flow to the brain and enhance its function." "Dark chocolate is also rich in antioxidants that help to reduce inflammation and protect brain cells from damage." "Yes, eating chocolate makes us feel good, and that’s because it helps to boost the production of those feel-good chemicals in the brain." Episode references: The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 15

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 3084: Dr. Neil addresses the health risks of prolonged sitting and offers simple, actionable strategies to improve posture, reduce strain, and stay active throughout the workday. With expert tips on ergonomics, desk stretches, and strength training, this Q&A helps busy professionals stay aligned, literally and figuratively, with their health goals. Quotes to ponder: "The purpose of business is to produce happiness, not to pile up money." "When you're seated comfortably, your eyes should be in line with a point on the screen about two to three inches below the top of the monitor casing." "To be sure you're getting those breaks in, one of the easiest things you can do and do right now is put a reminder in your phone or on your calendar at work." Episode references: Universal Studios Hollywood: https://www.universalstudioshollywood.com Bastyr University California: https://bastyr.edu Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 14

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 3083: Susan Kolon reveals how to rebuild healthy habits and stay energized after 50 by combining science-backed strategies with flexible, sustainable routines. From the power of micro-steps to the importance of protein and functional fitness, her insights help you overcome common setbacks and fuel a vibrant lifestyle at any age. Read along with the original article(s) here: https://kolonperformancestrategies.com/2021/03/25/jumpstart-your-way-to-healthy-habits/ AND https://kolonperformancestrategies.com/2020/12/10/do-this-to-boost-your-health-after-50/ Quotes to ponder: "Bad habits are easy and good ones can be harder. However, the payoff is that while good ones are harder, they improve your health and well-being and make you feel all kinds of better." "Try the following to increase your stability, balance, flexibility and mobility: Yoga and tai chi can help you move more fluidly when reaching into a file cabinet as you put away folders." "Consider it the fuel you need to replenish the energy you’re tapping as you live your very best life." Episode references: ChooseMyPlate - Protein Foods: https://www.myplate.gov/eat-healthy/protein-foods The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 13

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 3082: Riley Pearce outlines five essential nutrients that support men’s strength, recovery, and long-term health, including magnesium for better sleep and hormone function, and fibre for colon health. Learn how these often-overlooked nutrients can boost performance, lower disease risk, and optimize energy for an active, resilient body. Read along with the original article(s) here: https://freeformfitness.ca/important-nutrients-for-mens-health/ Quotes to ponder: "Fibre is sometimes seen as the 5th macronutrient; it plays a vital role in our digestive system, despite the fact that we cannot actually digest fibre." "Studies have shown that men who supplement magnesium into their diet increase the secretion of growth factor 1, and increase the bioactivity of testosterone." Episode references: The Power of Magnesium (2012 Sleep Study): https://pubmed.ncbi.nlm.nih.gov/22592167 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 12

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 3081: Mary Jane Brown explores how your coffee habit might quietly sabotage iron absorption, particularly from plant-based sources. Discover the science behind caffeine’s impact and learn how adjusting when you drink your favorite brew could make a significant difference in maintaining healthy iron levels. Read along with the original article(s) here: https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption Quotes to ponder: "Drinking coffee or other caffeinated beverages with meals can significantly reduce iron absorption." "One study found that a cup of coffee reduced iron absorption from a hamburger meal by 39%." "The reduction in iron absorption appears to depend on the amount of coffee or tea consumed and when it is consumed." Episode references: Iron Disorders Institute: https://irondisorders.org/iron-deficiency-anemia/ National Institutes of Health - Iron Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ The American Journal of Clinical Nutrition - Iron absorption in humans: https://academic.oup.com/ajcn/article/30/7/937/4650424 Mayo Clinic - Iron deficiency anemia: https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 11

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 3080: Steve Kamb offers a playful yet powerful strategy to overcome procrastination and hesitation by framing personal growth as an epic quest. Drawing inspiration from video games, he presents five beginner-friendly missions to jumpstart momentum and help you level up your life one small win at a time. Read along with the original article(s) here: https://www.nerdfitness.com/blog/struggling-to-start-pick-one-of-these-5-quests/ Quotes to ponder: "Just pick one quest. Just one. Do it today." "Action leads to momentum, which leads to confidence, which leads to more action." "Gamifying your life can be the gateway drug to lasting change." Episode references: The Legend of Zelda (Nintendo): https://www.zelda.com/ The Power of Tiny Gains (James Clear concept): https://jamesclear.com/continuous-improvement Atomic Habits by James Clear: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 10

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 3079: Eric Leija breaks down the pros and cons of LISS and HIIT, revealing that while HIIT offers faster fat loss and aerobic gains in less time, LISS may be more sustainable and supportive of muscle preservation. The takeaway: the most effective cardio is the one you’ll actually stick with, consistency beats intensity if enjoyment is missing. Read along with the original article(s) here: https://www.ericleija.com/liss-vs-hiit-which-approach-is-better-for-fat-loss/ Quotes to ponder: "While HIIT may be more effective for fat loss, it’s not a good long-term strategy if you dread the activity so much you avoid it." "One study found that it took around 6-8 weeks of LISS to achieve the same amount of aerobic endurance (VO2 max) improvement seen in just 2 weeks of consistent HIIT." "While a 20 minute HIIT workout can burn as many calories as a 40-60 minute LISS workout, the HIIT exercise also boosts your metabolism for up to 24 hours afterward." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 10

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 3078: David Cain reveals why truly important lessons often have to be learned over and over again before they become second nature. He explores how our deepest insights fade unless revisited deliberately, and offers a compassionate reminder that self-reinforcement, not perfection, is the path to growth. Read along with the original article(s) here: https://www.raptitude.com/2018/01/if-its-important-learn-it-repeatedly/ Quotes to ponder: "If something is important to you, then the fact that you keep forgetting it doesn’t make it less important. It makes it more important." "Learning, in the practical sense, is not a binary switch we flip, but a direction we face and keep facing." "The moments when you realize you've forgotten a vital principle aren't failures, they are the principle asserting itself again." Episode references: The War of Art: https://www.amazon.com/War-Art-Steven-Pressfield/dp/1936891026 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 9

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 3077: Dr. Antti Rintanen outlines a science-backed approach to preventing and managing lower back pain through core strengthening, mobility training, and postural adjustments. His practical strategies empower listeners to take control of their spinal health with small, consistent changes that build strength, flexibility, and long-term resilience. Read along with the original article(s) here: https://ellymcguinness.com/blog/ways-to-eliminate-prevent-back-pain/ Quotes to ponder: "Prevention is where the real power lies." "These muscles act like a natural corset, helping support the lumbar spine." "Even a few posture tweaks in your workspace can translate to reduced spinal stress and better energy throughout the day." Episode references: Chronic Stress and Pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4043254/ Dead Bug Exercise Demo: https://www.acefitness.org/resources/everyone/exercise-library/59/dead-bug Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 8

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 3076: Dr. Neal Malik tackles Zakyia's question about protein needs, cutting through fitness guru hype with evidence-based insights. Backed by top sports nutrition research, he explains why most active adults are likely already getting enough protein and how more isn't always better. Quotes to ponder: "Chances are, you’re probably already consuming enough protein." "Most people get way more protein than that each day." "Total protein consumption throughout the entire day may be most important when it comes to muscle growth." Episode references: International Society of Sports Nutrition: https://www.sportsnutritionsociety.org American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 7

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 3075: Eric Bach cuts through the noise around body recomposition, explaining why most people stay stuck chasing fat loss and muscle gain at the same time. By defining who can truly benefit from recomposition, and who should focus on cutting or bulking instead, he offers a clear roadmap to achieving real, measurable results. Read along with the original article(s) here: https://bachperformance.com/the-truth-about-body-recomp-fat-loss-and-muscle-gain-why-youre-spinning-your-wheels-and-how-to-fix-it/ Quotes to ponder: "You’ll make better, faster gains by choosing one goal: cut or bulk and cycling smartly between them." "Trying to chase both at the same time puts your body in metabolic no-man’s-land." "You don’t need more motivation. You need more clarity, structure, and execution." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 6

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 3074: Jordan Syatt outlines ten common but overlooked reasons why your hard work in the gym isn't translating into results. From mindset pitfalls to training missteps, his advice helps you course-correct with clarity and start progressing with purpose. Read along with the original article(s) here: https://roglawfitness.com/10-reasons-youre-not-making-progress-in-the-gym/ Quotes to ponder: "Motivation is fleeting. Discipline and consistency win the day." "You can’t out-train a poor diet, and you definitely can’t out-train not eating enough to fuel your workouts." "If you don’t know what you’re doing, it’s only a matter of time before you get hurt, burnt out, or both." Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 5

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 3073: Jordan Syatt reveals the top ten reasons why your gym efforts might not be translating into results, tackling everything from self-sabotaging behaviors to common training and nutrition missteps. His advice helps you recalibrate your approach for better performance, faster recovery, and long-term gains. Read along with the original article(s) here: https://roglawfitness.com/10-reasons-youre-not-making-progress-in-the-gym/ Quotes to ponder: "You can’t out-train poor nutrition." "Progress doesn’t always show up as an increase in weight lifted or fat lost." "If you’re constantly injured, you can’t train consistently, and consistency is the name of the game." Episode references: Precision Nutrition: https://www.precisionnutrition.com/ StrongLifts 5x5: https://stronglifts.com/5x5/ MyFitnessPal: https://www.myfitnesspal.com/ The Obstacle Is the Way: https://www.amazon.com/Obstacle-Way-Timeless-Turning-Triumph/dp/1591846358 Atomic Habits: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 4

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 3072: Leo Babauta shares how running became a form of moving meditation, helping him find peace, clarity, and joy in simplicity. Discover ten mindful practices that can transform running from a chore into a deeply rewarding and sustainable habit. Quotes to ponder: "Running has become my sanctuary, my meditation, my escape, my therapy, my gym, my challenge, my time for contemplation." "Don’t worry about how fast or how far or how long, just run." "Focus on your breathing, your feet striking the ground, the rhythm of your steps, the motion of your body." Episode references: Hal Higdon’s Training Programs: https://www.halhigdon.com Couch to 5K: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 3

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 3071: JC Deen offers a strategic breakdown of how to intentionally lose muscle mass while dieting ideal for athletes in weight-class sports or anyone seeking a leaner frame. He demystifies common misconceptions and provides precise methods for reducing muscle through controlled calorie deficits, specific training changes, and deliberate nutritional shifts. Read along with the original article(s) here: https://jcdfitness.com/2009/09/how-to-lose-muscle-while-dieting/ Quotes to ponder: "If you want to lose muscle, you’ll have to stop training them so hard, stop giving them a reason to stick around." "Eating in a deficit, doing cardio, and lowering your protein intake will surely help the muscle fall off." "You can’t expect to maintain your muscle mass if you’re not giving your body the stimulus or fuel to do so." Episode references: The Rosedale Diet by Ron Rosedale: https://www.amazon.com/Rosedale-Diet-Ron/dp/0060565721 Burn the Fat, Feed the Muscle by Tom Venuto: https://www.amazon.com/Burn-Fat-Feed-Muscle-Transformation/dp/0804137846 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 3

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 3070: Greg Audino reflects on the quiet devastation of losing parts of ourselves, our dreams, identities, or relationships, and the subtle grief that follows. His compassionate insight offers a powerful reminder that healing doesn’t always mean moving on, but rather making space for pain, presence, and the parts of us we’ve left behind. Read along with the original article(s) here: https://medium.com/invisible-illness/staring-down-the-barrel-of-loss-your-dreams-yourself-or-someone-else-f07b99901882 Quotes to ponder: "Loss doesn’t have to be loud to be real." "Grief can live quietly in the background, feeding on our confusion, our avoidance, our guilt." "We grieve the parts of us we left behind, even when we chose to." Episode references: Man’s Search for Meaning: https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/080701429X The Body Keeps the Score: https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748 Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 2

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 3069: Mark Fisher explores three common strategies, cheat days, cheat meals, and no-cheat approaches, to help navigate the tension between indulgence and discipline during a fat-loss journey. He urges listeners to find what works best for their own psychology while emphasizing the power of reframing, planning indulgences, and maintaining long-term sanity over dietary perfection. Read along with the original article(s) here: https://markfisherfitness.com/cheat-meals-cheat-days-cheat-lives/ Quotes to ponder: "Psychological framing matters. If you’re gonna eat some chips, then DO IT. Don’t feel bad about it. Enjoy it!" "Willpower is a trainable quality, many people seem to develop psychospiritual super powers by claiming dominance over their food." "We must be careful not to yank our chains away from Master Junk Food only to hand them over to Master Health Food." Episode references: Body-for-LIFE: https://www.amazon.com/Body-LIFE-Strength-Success-Program/dp/0060193395 Orthorexia information (National Eating Disorders Association): https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexia Learn more about your ad choices. Visit megaphone.fm/adchoices

Aug 1

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 3068: Dr. Neal shares science-backed insights on which workout supplements are truly worth considering for beginners. Learn why creatine might help, why glutamine and beta-alanine may not be worth the hype, and how whole foods often outperform supplements for improving performance and recovery. Quotes to ponder: "The same result of improved performance can be achieved with the ingestion of sufficient carbohydrates and high biological value protein." "While it’s safe to take glutamine as a supplement, extra glutamine doesn’t help improve performance or improve immune functioning or help the body heal any faster." "Most supplements don’t appear to help in reality. The quality of supplements is actually very, very important." Episode references: American College of Sports Medicine: https://www.acsm.org International Society of Sports Nutrition: https://www.sportsnutritionsociety.org ConsumerLab: https://www.consumerlab.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 31

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 3067: Jessi Kneeland unpacks the toxic roots of food guilt, revealing how fear of fatness, driven by diet culture and societal fatphobia, shapes our everyday eating decisions. By challenging the narrow definition of “healthy” eating, Kneeland urges us to redefine self-care, embrace body diversity, and break free from the exhausting cycle of shame and restriction. Read along with the original article(s) here: https://www.jessikneeland.com/post/food-guilt Quotes to ponder: "Food guilt comes from the idea that eating is wrong, and that when you’ve eaten you’ve made a mistake and must set it right." "The pattern is: the fear of fatness." "Trying to figure out the perfect formula, to stay inside that narrow golden window of eating 'right' is beyond stressful and confusing." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 30

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 3066: Nadia Mazari breaks down how strategic nutrition choices can help you combat daily fatigue by focusing on meal timing, micronutrient intake, and hydration. Learn how pairing carbohydrates with protein, maintaining balanced iron and magnesium levels, and reducing high-GI foods can lead to more stable energy and better mental clarity. Read along with the original article(s) here: https://idealnutrition.com.au/fighting-fatigue/ Quotes to ponder: "An extra 30 minutes of sleep may feel like a good compromise in the early hours of the morning, but having breakfast is critical for refuelling your glycogen stores and stabilising your blood glucose levels throughout the day." "This is especially true if you are deficient in a certain nutrient. Menstruating women, for instance, are at a higher risk of iron deficiency anemia." "Low-GI diets typically consist of complex carbohydrates, whole fruits and vegetables, and legumes." Episode references: Headspace: https://www.headspace.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 29

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 3065: Rachel Trotta offers practical strategies for staying healthy while traveling without relying on guilt or extreme discipline. By focusing on mindset, movement, and moderation, she empowers readers to enjoy their trips while maintaining wellness habits that actually last. Read along with the original article(s) here: https://racheltrotta.com/fitness/tips-healthy-traveling/ Quotes to ponder: "Travel is not a time to punish yourself with food rules or exercise regimens." "One of the most important mindset shifts you can make is to stop thinking of vacation as a break from your healthy lifestyle." "If you’re walking a lot, eating mindfully, and staying hydrated, you’re probably doing just fine." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 28

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 3064: Nia Shanks challenges the way we view fitness by encouraging a shift from aesthetic-focused goals to a strength-centered mindset that fosters self-respect and long-term motivation. She highlights how redefining progress through what your body can do, rather than how it looks, can lead to a more empowering and sustainable journey. Read along with the original article(s) here: https://www.niashanks.com/stop-training-for-weight-loss/ Quotes to ponder: "Strength is about more than what your body can do, it’s about how you feel in your body and how you live your life." "Stop trying to shrink yourself. Start trying to become the strongest, most awesome version of yourself." "Let your workouts be a celebration of what your body can do, not a punishment for what you ate." Episode references: Mark Rippetoe’s Starting Strength Book: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 27

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 3063: Klemen Bobnar challenges the illusion of instant transformation and outlines a realistic five-year plan to build lasting strength and fitness without burnout or injury. By focusing on consistency over intensity, this approach cultivates long-term physical and mental resilience that far outperforms quick fixes. Read along with the original article(s) here: https://diyactive.com/become-a-beast-in-5-years/ Quotes to ponder: "Do we want to believe that results can come without putting in real, consistent effort over a period of time? Maybe we do." "You didn’t get injured. You never overtrained. You are a beast." "Consistency isn’t pretty. It doesn’t feel fun when you’re doing the same thing over and over, week after week." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 27

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 3062: Joel shares a transformative approach to personal finance by adapting the corporate QBR (Quarterly Business Review) into a powerful tool for reviewing and managing personal wealth. His method emphasizes intentional tracking of assets, liabilities, and life events every quarter, offering a clear path toward financial clarity and long-term growth. Read along with the original article(s) here: http://5amjoel.com/personal-qbr/ Quotes to ponder: "Net worth tracking is easy. It’s just a simple list of stuff you own, and stuff you owe." "Hope is not a strategy." "Even a tiny amount of planning and preparation pays off a huge return." Episode references: 75 Hard Challenge: https://andyfrisella.com/pages/75hard-info Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 26

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 3061: Dr. Jenny Brockis explains the crucial difference between everyday stress and chronic burnout, urging us to embrace stress as a performance enhancer while staying vigilant against its tipping point. She outlines practical, science-backed strategies from self-care to mindset shifts that build resilience and keep us focused, energized, and mentally well. Read along with the original article(s) here: https://drjennybrockis.com/2019/7/11/lighten-up-effective-stress-management/ Quotes to ponder: "Healthy stress elevates performance." "It’s the tipping point when healthy stress morphs into distress that the alarm bells need to start ringing." "All the yoga classes and nutritious lunches in the world aren’t going to protect you against the perils of overwork, toxic individuals, and lack of support." Episode references: World Health Organization burnout classification: https://www.who.int/mental_health/evidence/burn-out/en/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 25

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 3060: Dr. Neal dives into the broader landscape of hormone replacement therapy (HRT), outlining its potential benefits for menopausal women, like easing hot flashes, improving sleep, and protecting against osteoporosis, while also weighing its possible risks. He also explores why testosterone therapy for aging men is controversial and largely unadvised unless medically necessary, offering insights backed by evolving research and clinical guidance. Quotes to ponder: "Hormone replacement therapy may not be as risky as that study found." "For most women, the benefits of hormone replacement therapy may outweigh the risks." "Testosterone replacement therapy in men may increase the risk of developing cardiovascular disease, like a heart attack or a stroke." Episode references: Hard Work Pays Off by Mat Fraser: https://www.amazon.com/HWPO-Hard-Work-Pays-Off/dp/0593233751 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 24

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 3059: Anna Schaefer and Kareem Yasin delve into the science behind sugar's grip on our brains, comparing its effects to those of addictive drugs. With expert insights from neuroscientist Dr. Nicole Avena, they unpack why sugar cravings, withdrawal, and overconsumption are more than just bad habits, they’re signs of a deeper neurological response. Read along with the original article(s) here: https://www.healthline.com/health/food-nutrition/experts-is-sugar-addictive-drug Quotes to ponder: "People self-report craving sugar, feeling withdrawal symptoms, and eating more than they intended." "Sugar activates the brain’s reward system, leading to the release of dopamine." "From a behavioral standpoint, sugar appears to be addictive in the same ways as drugs of abuse." Episode references: Food and Addiction: A Comprehensive Handbook: https://www.amazon.com/Food-Addiction-Comprehensive-Kelly-Brownell/dp/0199738165 Sugar: The Bitter Truth (YouTube lecture by Dr. Robert Lustig): https://www.youtube.com/watch?v=dBnniua6-oM The Power of Habit by Charles Duhigg: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 23

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 3058: Ross Enamait reminds us that nature is the ultimate test of strength, not just physical but personal. By lifting unmeasured, awkward objects like stones and logs, we’re stripped of ego and forced to compete only with ourselves, discovering humility and real-world resilience along the way. Read along with the original article(s) here: https://rosstraining.com/blog/2016/01/humbled_by_nature/ Quotes to ponder: "Within a matter of seconds, Mother Nature had served up a hearty dose of humble pie." "Who cares what it weighs as long as it is heavy enough to challenge you?" "No matter how big or bad you think you are, Mother Nature is quick to remind you that there’s always room for improvement." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 22

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 3057: Eric Teplitz emphasizes that true discipline stems not from heroic willpower, but from small, repeatable actions that become second nature over time. By recognizing progress, leveraging past successes, and allowing discomfort to guide you back to purposeful habits, you can build lasting self-discipline and accomplish more than you ever imagined. Read along with the original article(s) here: https://medium.com/better-humans/iron-discipline-these-7-steps-can-help-you-accomplish-your-goals-5e8c7a587274 Quotes to ponder: "The doing of the activity is usually not the hardest part. It’s the getting yourself to do it." "You have stretched yourself. You have explored something and gotten a sense of what it is like based on the reality of it, not simply conjecture." "You are capable of taking action even when you don’t feel like it, and you have benefited from doing so." Episode references: Ironman Triathlon: https://www.ironman.com The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 21

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 3056: Eric Teplitz outlines a powerful, experience-based roadmap for building self-discipline by drawing lessons from his journey training for a marathon. Through the first five of seven steps, he shows how deep personal meaning, realistic planning, consistent action, and small progressive gains can help anyone stay committed to long-term goals, well beyond fleeting motivation. Read along with the original article(s) here: https://medium.com/better-humans/iron-discipline-these-7-steps-can-help-you-accomplish-your-goals-5e8c7a587274 Quotes to ponder: "You have to be willing to embrace everything about it that might, and likely will, be uncomfortable." "A schedule means you are to do the work on a given day, not because you feel like it, but because you are honoring your commitment to yourself." "Knowing that you can push through discomfort for some higher cause is a priceless gift that only you can give to yourself." Episode references: The Non-Runner’s Marathon Trainer: https://www.amazon.com/Non-Runners-Marathon-Trainer-David-Whitsett/dp/1570281823 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 20

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 3055: Dr. Monali Y. Desai explains how stress-induced cortisol spikes can sabotage your weight loss goals by triggering cravings for sugary comfort foods. Learn how to outsmart your hormones with small daily habits like tea, chocolate, exercise, and mindfulness to curb stress eating and improve your long-term health. Read along with the original article(s) here: http://www.ifwewerefamily.com/hormones-stress-weight-loss/ Quotes to ponder: "When you’re stressed out your cortisol levels rise, this is part of the flight or fight response you may have heard of before." "You may think your stress eating has something to do with self-control or discipline. But actually, it may have to do with your body’s normal response to stress." "Exercise will initially increase your cortisol levels. But long-term regular exercise will help keep your cortisol levels lower later in the day and at night." Episode references: Headspace: https://www.headspace.com Calm: https://www.calm.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 20

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 3054: Nir Eyal and Lakshmi Mani explore how the “peak-end rule” shapes our memories, influencing the way we evaluate experiences and make future decisions. By intentionally crafting memorable high points and thoughtful endings, we can improve everything from daily routines to product design and customer satisfaction. Read along with the original article(s) here: https://www.nirandfar.com/2018/04/peak-end-rule.html Quotes to ponder: "The peak-end rule states that people judge an experience largely based on how they felt at its peak and at its end, rather than the total sum or average of every moment of the experience." "In the case of experiences, we remember the highlight and the ending." "The memories we take away from an experience influence how we evaluate those experiences, and whether we want to repeat them." Episode references: The Paradox of Choice: https://www.amazon.com/Paradox-Choice-Why-More-Less/dp/0060005696 Daniel Kahneman TED Talk: https://www.ted.com/talks/daniel_kahneman_the_riddle_of_experience_vs_memory Thinking, Fast and Slow: https://www.amazon.com/Thinking-Fast-and-Slow/dp/0374533555 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 19

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 3053: Lea Genders exposes the deceptive marketing tactics food companies use to make unhealthy products appear nutritious. By understanding common food labels and learning how to read ingredient lists and nutrition panels, you can make smarter, more informed decisions that support your long-term health goals. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2017/10/14/out-smart-the-food-companies-to-make-healthier-choices Quotes to ponder: "Most of the time, when fat is removed they add sugar so it still tastes good." "Processed organic foods are still unhealthy processed foods." "Outsmart the food companies by ignoring all marketing on the package and reading the nutrition label and the ingredient list for the truth about what is in a product." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 18

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-know American Heart Association - Alcohol and Heart Health: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health The Champs - Tequila: https://www.youtube.com/watch?v=Uyl7GP_VMJY Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 17

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 thing to your results in the grand scheme of things." Episode references: Israeli Parole Study (Danziger, Levav, & Avnaim-Pesso, 2011): https://www.pnas.org/content/108/17/6889 InsideTracker: https://www.insidetracker.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 16

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 Activity Guidelines for Americans: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 15

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 Workweek: https://www.amazon.com/4-Hour-Workweek-Escape-Live-Anywhere/dp/0307465357 Deep Work by Cal Newport: https://www.amazon.com/Deep-Work-Focused-Success-Distracted/dp/1455586692 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 14

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 become a hamster wheel of emptiness and burnout, then it might be time to get patient and intentional about cultivating confidence beyond body size." Episode references: MyFitnessPal: https://www.myfitnesspal.com Intuitive Eating (official site): https://www.intuitiveeating.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 13

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

Jul 13

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.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 12

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 pairing carbs with fats and proteins such as nuts, seeds, nut butters, avocados, and hard-boiled eggs." "Drink one tablespoon of apple cider vinegar (with mother), white wine vinegar, or any other vinegar without added sugars or carbs." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 11

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

Jul 10

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." "Two common mutations on the BCM01 gene, which helps govern the beta-carotene-to-vitamin-A conversion process, make it nearly impossible to get enough vitamin A from the plant kingdom alone." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 9

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-scarce; from high-grain to no-grain." Episode references: Nutrition and Physical Degeneration: https://www.amazon.com/Nutrition-Physical-Degeneration-Degeneration-Price/dp/0916764206 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 8

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

Jul 7

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

Jul 6

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

Jul 6

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/adchoices

Jul 5

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://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 4

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.gov The American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 3

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

Jul 2

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." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jul 1

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 30

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 3032: Summer Banks offers a refreshingly realistic approach to healthy eating by outlining twelve simple, actionable habits that help build consistency without feeling deprived. Her strategies focus on preparation, mindset, and flexibility, empowering readers to make sustainable changes that support long-term wellness. 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 viewing food as the enemy, look at it as your body’s fuel." "Meal prepping makes it easier to eat healthily throughout the week, especially when you’re busy or tired." "Small changes over time can make a big difference in your overall health." Episode references: Harvard T.H. Chan School of Public Health Healthy Eating Plate: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ American Heart Association Nutrition Center: https://www.heart.org/en/healthy-living/healthy-eating MyFitnessPal: https://www.myfitnesspal.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 29

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 3031: Beth Wittig offers a refreshing, no-nonsense formula to finally break the cycle of starting strong and fizzling out on health goals. By blending mindset shifts with practical strategies like scheduling, decluttering, and social accountability, she shows how anyone can build real momentum and stick with it for the long haul. Read along with the original article(s) here: https://markfisherfitness.com/how-to-follow-through-like-never-before/ Quotes to ponder: "If it ain’t scheduled, it ain’t real." "Inner chaos creates outer chaos." "By telling people around you what you are doing and why, you are also investing in yourself and holding yourself accountable in a new way." Episode references: Marie Forleo: https://www.marieforleo.com Google Calendar: https://calendar.google.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 29

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 3030: Kerri Richardson draws a powerful parallel between editing a book and editing your life, encouraging you to clear emotional and physical clutter that no longer serves your goals. Through gentle self-reflection and small intentional steps, she shows how creating space both mentally and physically can lead to greater presence, purpose, and the energy to pursue your true desires. Read along with the original article(s) here: https://kerririchardson.com/lifeedits/ & https://kerririchardson.com/how-to-be-present-and-purposeful/ Quotes to ponder: "While it may seem obvious that all of this is clutter that needs to be cleared, it’s not always easy." "It’s exciting to chase a goal, isn’t it? And it’s sometimes terrifying to achieve it." "Being as mindful and deliberate as possible with how I spend my time is a critical part of that intention." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 28

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 3029: Stephen Guise distills goal-setting into simple, actionable principles, emphasizing the importance of starting before you're ready, making daily progress, and emotionally detaching from extreme highs and lows. He also highlights how to choose the right goal, prepare for adversity, and follow your inner compass instead of outside noise, all while embracing the imperfect, trial-and-error nature of real progress. Read along with the original article(s) here: https://minihabits.com/10-tips-to-achieve-any-goal/ Quotes to ponder: "Even if you think the first effort is going to go poorly. You will improve in time through experience, but you won’t get any experience if you don’t start." "Apathy is a ruthless goal killer. Prevent apathy by frequently reminding yourself why you’re pursuing this goal." "Learn to identify and trust in what YOU want by imagining your life without doubt, expectations, and boundaries." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 27

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 3028: Dr. Neal Malik simplifies the confusion around body weight, muscle mass, and fat percentage by explaining how to measure what really matters for health. Rather than obsessing over the scale, he emphasizes tracking body composition through tools like BIA, understanding fat vs. muscle density, and focusing on long-term trends to get a clearer picture of overall wellness. Quotes to ponder: "Think of fat like feathers and muscle as gold: muscle is more dense and takes up less space." "The best way to know is to have our body fat tested every so often." "Changes over time give us the most valuable information." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 26

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 3027: Christian Finn unpacks the science behind breakfast and weight loss, revealing that skipping breakfast doesn't automatically hinder weight management or help it. Drawing from controlled trials and metabolic research, he highlights that the best approach comes down to personal preference, not outdated nutritional dogma. Read along with the original article(s) here: https://muscleevo.net/skipping-breakfast/ Quotes to ponder: "Epidemiology has consistently associated infrequent breakfast consumption with increased risk of adiposity, diabetes, and cardiovascular disease. Yet, these findings do not infer causality and, critically, are more physically active." "Our simple question was (when it comes to weight loss), does it help to eat breakfast? And the answer seems to be probably not." "The common conception that breakfast may facilitate weight management by ‘kick-starting metabolism’ was not evident at all in our results, resting metabolic rate stable within just 11 calories per day." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 25

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 3026: Steve Kamb challenges us to ask one powerful question daily: Are you better than yesterday? By focusing on small, consistent improvements, whether in fitness, diet, work, or mindset, you create meaningful progress toward your personal version of "You 2.0." With clear goals and daily tracking, even the tiniest victories compound into life-changing transformations. Read along with the original article(s) here: https://www.nerdfitness.com/blog/are-you-better-than-yesterday/ Quotes to ponder: "Are you better than yesterday?" "If you can find at least one thing about yourself to improve upon every day, then you will always go to sleep a better person than you were the day before." "Just saying 'I want to get in shape' is far too vague and won’t give you any direction. You need to give yourself quests and goals to accomplish." Episode references: EverQuest II: https://www.everquest2.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 24

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 3025: Rachael Ajmera shares evidence-based morning strategies that can jumpstart weight loss and improve overall well-being. By implementing small changes like hydrating early, getting sunlight, and eating a protein-rich breakfast, you can build momentum that supports healthier decisions throughout the day. Read along with the original article(s) here: https://www.healthline.com/nutrition/weight-loss-morning-habits Quotes to ponder: "Drinking one or two glasses of water first thing in the morning is an easy way to enhance weight loss." "Some studies have found that regular weigh-ins may be associated with more weight loss and a lower risk of weight regain over time." "Practicing mindfulness involves fully focusing on the present moment and bringing awareness to your thoughts and feelings." Episode references: National Sleep Foundation: https://www.thensf.org The American Journal of Clinical Nutrition: https://academic.oup.com/ajcn Journal of the Academy of Nutrition and Dietetics: https://www.jandonline.org Centers for Disease Control and Prevention (CDC) - Physical Activity Basics: https://www.cdc.gov/physicalactivity/basics/index.htm Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 23

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 3024: Rachael Ajmera shares science-backed morning habits that can naturally support weight loss without drastic diets or intense workouts. From morning sunlight and hydration to mindful eating and movement, these strategies help set the tone for healthier choices throughout the day. Read along with the original article(s) here: https://www.healthline.com/nutrition/weight-loss-morning-habits Quotes to ponder: "Drinking water in the morning can help get your metabolism going and may increase weight loss." "Getting in some regular physical activity in the morning is a great way to boost weight loss." "Sun exposure is the best way to meet your vitamin D needs, and increasing your vitamin D intake may help with weight loss and prevent weight gain." Episode references: National Institutes of Health - Vitamin D: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 22

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 3023: Ben Greenfield challenges readers to confront their mortality by envisioning what they want written on their gravestone. This powerful mental exercise prompts deep reflection on legacy, values, and life priorities - ultimately serving as a compass for living a purpose-driven and intentional life. Read along with the original article(s) here: https://bengreenfieldlife.com/article/lifestyle-articles/whats-going-written-gravestone/ Quotes to ponder: "Imagine your gravestone being chiseled, your life summarized in a single sentence. What would it say?" "Your gravestone is not just a marker of death; it's a mirror for your life." "Stop and ask yourself: are you living in a way that aligns with the message you want to leave behind?" Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 22

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 3022: Chalene Johnson explores three common types of stress-inducing relationships and offers practical steps for transforming them into healthier connections or walking away when necessary. By recognizing patterns like overgiving, ignored boundaries, and unchangeable dynamics, listeners can reclaim emotional energy and set firm, respectful limits. Read along with the original article(s) here: https://www.chalenejohnson.com/the-three-primary-types-of-stressful-relationships/ Quotes to ponder: "An SIP is a stress-inducing person. When you interact with them, they usually cause you to feel stressed out." "In a 90-10 relationship, you are putting in all the work and taking on the responsibility of your friend." "The only thing to do in this situation is to ignore them or kill them with kindness." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 21

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 3021: Joshua Becker shares how minimalism led him to discover unexpected joy in cooking by simplifying his kitchen, embracing fresh ingredients, and building confidence through small, intentional changes. His practical steps make the cooking process feel less like a chore and more like a rewarding act of creativity, health, and connection. Quotes to ponder: "Clear your canvas." “An anxious spirit does not enjoy creating. And unfortunately, an anxious spirit rarely succeeds.” “If my family finds joy in the meal on the table, I find joy in preparing it.” Episode references: Top Secret Restaurant Recipes: https://www.amazon.com/Top-Secret-Restaurant-Recipes-Creating/dp/0452283191 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 20

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 3020: Dr. Neal Malik explores the hidden cost of falling asleep on the couch, revealing how this common habit sabotages sleep quality and creates downstream effects on focus, discipline, and health. His insights emphasize the power of intentional routines and how small, unconscious choices can derail larger personal goals. Quotes to ponder: "Falling asleep on the couch is rarely intentional. It’s usually a result of being too mentally exhausted to follow through on your better intentions." "You fall asleep with the TV on, your body twisted, your clothes still on, and without brushing your teeth or preparing for tomorrow." "Small actions like this create decision fatigue, reduce your quality of sleep, and create psychological chaos." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 19

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 3019: Ross Enamait distills powerful training wisdom from a legendary bench press lifter, emphasizing consistency, mastery of the basics, and the relentless pursuit of progress. His reflections offer timeless lessons on discipline, intensity, and why simplicity often outperforms complexity in building true strength. Read along with the original article(s) here: https://rosstraining.com/blog/2015/05/lessons-learned-from-a-bench-press-beast/ Quotes to ponder: "His workouts were brief, but extremely intense and consistent." "He followed a basic, almost primitive routine, but trained with a passion that you’d be hard pressed to match." "Mastery is often found by those who are willing to patiently and consistently pursue a craft over the long haul." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 18

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 3018: Jane Endacott shows how meaningful change doesn’t come from drastic resolutions but from choosing small, healthy habits with intention. Through three simple daily decisions, she illustrates how consistency and self-kindness can lead to transformative, lasting growth. Read along with the original article(s) here: https://tinybuddha.com/blog/forming-healthy-habits-3-tiny-choices-create-huge-change/ Quotes to ponder: "Big change comes from small choices made consistently." "You don’t have to change everything at once. In fact, it’s better if you don’t." "It’s not about being perfect; it’s about being kind to yourself as you make change." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 17

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 3017: Stefanie Bonastia challenges the myth that Intuitive Eating sacrifices health by revealing how tuning into hunger and fullness cues actually improved her well-being, mentally and physically. Her insights unpack how rejecting diet culture can reduce anxiety, increase life satisfaction, and foster balanced, sustainable habits rooted in self-trust and body respect. Read along with the original article(s) here: https://www.jessikneeland.com/post/does-intuitive-eating-ignore-health Quotes to ponder: "I used to believe that if I gave up dieting and tried Intuitive Eating, I would eat ice cream and sugary cereal for the rest of my life." "The honeymoon period of Intuitive Eating is a means to an end." "Eating intuitively is a process of learning, but mostly of unlearning years and years of believing that we can’t trust ourselves." Episode references: Intuitive Eating by Evelyn Tribole and Elyse Resch: https://www.intuitiveeating.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 16

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 3016: Randi Kay shares actionable strategies for maintaining inner calm and physical well-being during high-stress periods, showing how small self-care practices, like mindful breathing, proper nourishment, and body check-ins, can help you stay grounded while still getting things done. Her insights are a powerful reminder that slowing down isn’t weakness; it’s resilience in motion. Read along with the original article(s) here: https://www.naturallyrandikay.com/post/the-slow-down Quotes to ponder: "Slowing down your breath will slow down all of the other systems in your body that are being freaked out by stress." "Food is fuel, and we need to treat it that way." "If you need to check out for a moment, do it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 15

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 3015: Nancy Clark breaks down the hidden impact of ultra-processed foods on weight and health, revealing how even calorie-matched meals can lead to different outcomes based on food quality. Learn why whole, minimally processed foods may not only help you feel fuller but could also support long-term weight management more effectively than their convenient, ultra-processed counterparts. Read along with the original article(s) here: https://nancyclarkrd.com/2019/11/13/quality-calories-for-weight-management/ Quotes to ponder: "Ultra-processed foods commonly have added flavors, sugars, fats, preservatives and ingredients that you are unlikely to have stocked in your pantry." "When the subjects ate from the ultra-processed buffet, they consumed about 500 calories above their baseline intake and they gained about 2 pounds in two weeks." "Processing changes the food structure (matrix), and this impacts satiety, the feeling of fullness that persists after eating." Episode references: Kevin Hall's NIH Study on Ultra-Processed Diets: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7 Calorie absorption from almonds study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650507/ The Thermic Effect of Food and Meal Composition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 15

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 3014: J.D. Roth highlights how goal-setting is the often-overlooked cornerstone of building real, lasting wealth, not through flashy seminars or get-rich-quick schemes, but through clarity, discipline, and daily effort. He emphasizes that without defined goals, even the most well-intentioned people drift into debt and disillusionment, while those with a plan steadily move toward financial freedom. Read along with the original article(s) here: https://www.getrichslowly.org/the-road-to-wealth-is-paved-with-goals/ Quotes to ponder: "People with goals are the ones who succeed." "There is no quick road to riches." "Without goals, you are living reactively, letting life push you around. With goals, you can live a proactive life, steering toward a destination." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 14

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 3013: Nia Shanks shares a powerful call to action for anyone feeling stuck or stagnant, break out of your comfort zone to truly grow, discover hidden passions, and live more authentically. Her personal reflections and vulnerable insights remind us that real fulfillment often lies just beyond the boundaries of fear and familiarity. Read along with the original article(s) here: https://niashanks.com/comfort-zone/ Quotes to ponder: "You see what I let you see. Sometimes people show you what they want you to see, and not what’s genuine and authentic." "I’m going to live the life I want and not care what strangers think." "Too often, and I’ve been guilty of this, people wait for motivation or passion to drive their actions, but thankfully I’ve discovered that more often than not action must come first." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 13

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 3012: Dr. Neal breaks down the role of genetics in cholesterol levels and explains how even those with a family history of heart disease can benefit from targeted lifestyle changes. From diet tweaks to exercise strategies, his practical tips empower listeners to take control of their heart health, no matter their DNA. Quotes to ponder: "HDL actually helps the body clear LDL from the arteries, which is why it’s good." "One of the most effective ways to lower blood cholesterol and blood pressure quickly is weight loss." "Fiber is so helpful because it helps bind to cholesterol and helps the body get rid of it." Episode references: Omega-3 Fatty Acids (NIH Office of Dietary Supplements): https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer USDA FoodData Central: https://fdc.nal.usda.gov/ National Heart, Lung, and Blood Institute: https://www.nhlbi.nih.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 12

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 3011: Kate Hesse explains how Square Breath, a balanced breathing technique with equal inhales, exhales, and breath retentions, helps restore calm and focus by shifting the body from a stress response to a state of rest. She shares personal insights on how this practice fosters comfort with life’s transitions, offering both a mental reset and deeper resilience in uncertain times. Read along with the original article(s) here: https://nourishnestbreathe.com/square-breath-with-free-guided-breathwork-audio/ Quotes to ponder: "Square Breath offers the opportunity to focus on bringing balance to your body through equal measures of inhalation and exhalation." "Square breath is able to pull you from the Sympathetic Nervous System (fight, flight, or freeze) into the Parasympathetic Nervous System (rest & digest)." "By exploring that space on the mat, I’ve learned that I’m safe, even if the transitions feel scary." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 11

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 3010: JC Deen explores the deep-seated mental patterns that linger long after physical transformation, uncovering why many who lose weight still carry the self-image of their former selves. He offers insights into overcoming limiting beliefs, helping listeners reframe their identities and fully embrace lasting change. Read along with the original article(s) here: https://jcdfitness.com/2009/10/the-former-fat-boy-syndrome/ Quotes to ponder: "Even though I had shed my former self physically, mentally I was still carrying him around." "Changing your physical body is much easier than changing your mind." "It’s not about what you see in the mirror; it’s about what you feel in your heart and believe in your mind." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 10

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 3009: JC Deen sheds light on the psychological hurdles many face even after achieving significant weight loss. Exploring the concept of "Former Fat Boy Syndrome," he reveals why self-image often lags behind physical transformation and offers practical strategies to build lasting confidence and a healthier mindset. Read along with the original article(s) here: https://jcdfitness.com/2009/10/the-former-fat-boy-syndrome/ Quotes to ponder: "Just because the weight is gone doesn’t mean the mental baggage disappears along with it." "The physical body changed, but the mental image didn’t follow suit." "Real change begins when you stop thinking about where you were and start focusing on where you are." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 9

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 3008: Leo Babauta distills the essentials of habit change into a practical guide for anyone determined to break free from a bad habit. By focusing on deep motivation, building awareness of triggers, and replacing old behaviors with healthier alternatives, Babauta offers a powerful framework for lasting personal transformation. Read along with the original article(s) here: https://zenhabits.net/bad/ Quotes to ponder: "Quitting a bad habit takes everything you’ve got." "Know your Why, and connect with it throughout your quit." "Learn to recognize [urges] as they happen, and just sit there, watch the urge rise and get stronger, and then fall." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 8

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 3007: Laure Carter reframes monotony as a powerful ally in cultivating discipline, focus, and inner peace. By embracing repetitive routines, she explains, we can free our minds from constant decision-making, conserve mental energy, and create the stability needed for meaningful personal growth. Read along with the original article(s) here: https://www.laurecarter.com/5-reasons-why-monotony-is-good/ Quotes to ponder: "Monotony brings order to chaos." "Freedom is not in doing what you want but in mastering your mind." "Repetition creates rhythm, and rhythm leads to flow." Episode references: The Bhagavad Gita: https://www.britannica.com/topic/Bhagavadgita Atomic Habits by James Clear: https://jamesclear.com/atomic-habits The War of Art by Steven Pressfield: https://www.amazon.com/War-Art-Through-Creative-Battles/dp/1936891026 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 8

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 3006: Courtney Carver reveals a transformative secret to boosting productivity: slowing down. By embracing a deliberate pace, you can minimize distractions, heighten focus, and create space for what truly matters. Carver’s insights help listeners shift away from the frantic pursuit of doing more and toward a more mindful, impactful way of working. Read along with the original article(s) here: https://bemorewithless.com/productivitysecret/ Quotes to ponder: "Productivity doesn’t have to be about doing more, it can be about doing less, better." "Slowing down creates the space to notice what really deserves your attention." "When you are busy rushing around, you miss the little things that make life sweeter." Episode references: Digital Minimalism by Cal Newport: https://www.calnewport.com/books/digital-minimalism/ Essentialism: The Disciplined Pursuit of Less: https://gregmckeown.com/books/essentialism Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 7

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 3005: Eric Leija breaks down the science behind delayed onset muscle soreness (DOMS) and shares effective strategies to speed up recovery, including foam rolling, Epsom salt baths, and active recovery techniques. By understanding how muscle repair works, listeners can minimize post-workout pain and optimize their fitness gains without unnecessary downtime. Read along with the original article(s) here: https://www.ericleija.com/how-to-help-sore-muscles/ Quotes to ponder: "Foam rolling can be thought of as 'self-massage' for those of us who don’t have sport massage therapists handy." "Magnesium plays a role in almost every crucial process, including cellular energy management and muscular contraction." "Not moving can actually create more soreness (and for longer) in the long run, as lack of movement stiffens your muscles and reduces circulation." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 6

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 3004: Dr. Neal Malik addresses whether rest days are essential for fitness enthusiasts who stay active daily. Drawing from research and expert guidelines, he explains how listening to your body's signals, rather than strictly adhering to full rest days, can help optimize performance and prevent injury, offering practical tips for balancing active recovery and training intensity. Quotes to ponder: "Listening to what your body is telling you is so important." "Complete rest may not be necessary; instead, lowering the intensity and mixing things up by working different groups of muscles may be most important." "If your normal routine feels like a challenge, then you probably need a rest day." Episode references: American Council on Exercise: https://www.acefitness.org American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 5

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 3003: Eric Bach shares four strategic methods to enhance your workout stamina and push past plateaus, helping you achieve more in less time. His practical approach empowers you to train smarter, manage fatigue, and build the mental and physical resilience necessary for lasting progress. Read along with the original article(s) here: https://bachperformance.com/4-ways-to-train-longer-and-harder/ Quotes to ponder: "Training harder and longer is not about going until you vomit or black out." "Optimizing your workouts is about balancing effort with recovery to maximize performance." "True progress lies in consistently pushing your limits without burning out." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 4

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 3002: Harold Gibbons explains how corrective exercise lays the groundwork for better movement, injury prevention, and sustainable fitness. By addressing imbalances and enhancing posture, Gibbons highlights how a focus on movement quality can lead to greater strength, longevity, and overall well-being. Read along with the original article(s) here: https://markfisherfitness.com/why-should-you-care-about-corrective-exercise/ Quotes to ponder: "Corrective exercise helps address muscular imbalances, movement dysfunction, and postural issues." "If we can clean up the way you move, it’s going to support you in moving better for your entire life." "The goal isn’t to be perfect; it’s to continually improve movement quality to support your fitness and health goals." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 3

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 3001: Key strategies for building endurance and running longer distances without burnout. Through practical tips on pacing, breathing, and mental toughness, runners can discover how to break through plateaus and enjoy greater stamina and confidence on the road. Read along with the original article(s) here: https://diyactive.com/distance-running-how-can-i-run-longer-and-farther/ Quotes to ponder: "Your body is an incredible machine, but it needs time to adapt to the stresses of running longer distances." "Proper pacing allows you to conserve energy and avoid burning out before reaching your goal." "Running is as much a mental challenge as it is a physical one." Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 2

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 3000: Discover how caffeine content can vary widely between different types of coffee, from espresso shots to instant blends. Written by experts, this guide helps you understand how brewing methods, serving sizes, and bean types affect your caffeine intake - empowering smarter choices for your energy and health. Read along with the original article(s) here: https://www.healthline.com/nutrition/how-much-caffeine-in-coffee Quotes to ponder: "An average 8-ounce (240-ml) cup of coffee contains about 95 mg of caffeine." "Espresso has more caffeine per volume than regular coffee, but the serving size is usually much smaller." "The caffeine content of coffee depends on many factors, such as the type of coffee bean, the roast style, how the coffee is prepared, and the serving size." Episode references: U.S. Department of Agriculture FoodData Central: https://fdc.nal.usda.gov/ Mayo Clinic Caffeine Content Chart: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372 Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 1

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 2999: Dr. Lisa Firestone exposes the deep-rooted origins of negative body image, showing how early life experiences and internalized shame distort our self-perception. Learn how to confront your critical inner voice and reclaim confidence by replacing self-judgment with self-acceptance. Read along with the original article(s) here: https://www.psychalive.org/changing-your-body-image-once-and-for-all/ Quotes to ponder: "People’s views of their bodies are not only cruel but inaccurate." "Our bodies are often the biggest target of our critical inner voice." "It’s about stripping yourself of years of self-hatred, shame and misplaced criticism that just doesn’t belong in the here and now." Episode references: The Wizard of Oz: https://www.imdb.com/title/tt0032138/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jun 1

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 2998: Allison Carmen challenges the belief that physical appearance determines our lovability, inviting us to replace body shame with gratitude and self-compassion. By reframing critical thoughts and embracing our bodies “as is,” we open the door to greater peace, joy, and authentic self-acceptance, no matter our age. Read along with the original article(s) here: http://www.allisoncarmen.com/does-how-we-look-make-us-more-or-less-lovable/ Quotes to ponder: "I learned a long time ago that there are thoughts that take us right to pain and misery, and 'I’m not happy with my body' is one of them." "The only peaceful thought any of us can have is that we love our bodies 'as is' in this moment." "Isn’t suffering less and accepting ourselves the ultimate in self improvement?" Learn more about your ad choices. Visit megaphone.fm/adchoices

May 31

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 2997: Ross Enamait challenges the myth of one-size-fits-all fitness by urging readers to embrace experimentation, self-awareness, and individual adaptation. He dismantles the industry’s overcomplications and reminds us that true progress often comes from doing, not just reading, empowering athletes to think critically and raise their own bar. Read along with the original article(s) here: https://rosstraining.com/blog/2009/03/think-for-yourself-part-ii/ Quotes to ponder: "There is nothing more ignorant than suggesting that there is a single 'way' to train." "Often times, we learn by doing. There is only so much that you can take away from a book that was written by someone else." "Dominant athletes don’t want to be like everyone else. They always want to take what is good and then make it better." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 30

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 2996: With hormonal shifts impacting metabolism, bone density, and heart health, preparing for menopause through nutrition is vital. Dr. Neal Malik outlines how women can optimize macronutrient intake, especially protein, throughout the day, while also incorporating key micronutrients and lifestyle habits like strength training and soy consumption to reduce symptoms and support long-term wellness. Quotes to ponder: "Decreased estrogen levels lead to an increased risk of bone loss, which in turn, can progress to osteoporosis." "Now, if we’re increasing our protein intake to prevent muscle loss, we should also make sure we’re performing some strength training along with it." "The soy isoflavones, the specific antioxidants found in soy products, can help relieve the symptoms associated with hot flashes, can prevent bone loss, and protect the heart all at the same time." Episode references: Vitamin D and Bone Health - NIH Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ Magnesium Fact Sheet - NIH: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Dietary Guidelines for Americans: https://www.dietaryguidelines.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

May 29

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 2995: Rachel Trotta explores how treating yourself with the same compassion, structure, and care you'd offer a child, or even a pet, can transform your self-care habits. By reconnecting with your "inner parent," you can develop routines rooted in empathy, foresight, and executive function, creating a healthier, more sustainable lifestyle. Read along with the original article(s) here: https://racheltrotta.com/inspiration/self-care-parenting-inner-child/ Quotes to ponder: "Why don’t we treat ourselves that way?" "The parental self, caring for the inner child, is the wise, executive planner who knows how to keep the show running smoothly." "Taking responsibility for yourself is not the same thing as shaming and hating yourself." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 28

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 2994: Steve Kamb emphasizes the power of simplicity in achieving fitness goals, advocating for a straightforward approach that prioritizes consistency over complexity. By removing unnecessary options and sticking to foundational movements, you can eliminate decision fatigue and stay on track with your workouts. Read along with the original article(s) here: https://www.nerdfitness.com/blog/in-the-gym-keep-it-simple-stupid/ Quotes to ponder: "Complexity is the enemy of execution." "When it comes to working out, less is often more." "Having too many choices leads to analysis paralysis, which leads to inaction." Episode references: Starting Strength: https://startingstrength.com/ StrongLifts 5x5: https://stronglifts.com/5x5/ Learn more about your ad choices. Visit megaphone.fm/adchoices

May 27

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 2993: Roger Lawson challenges readers to identify and push through the personal bottlenecks that stall their growth, drawing inspiration from the concept of "limit breaks" in Final Fantasy 7. Michael Boyle underscores the urgency of taking control of physical health early in life, warning that most people begin to deteriorate far before they realize it, and that exercise, not medication, is the real solution. Read along with the original article(s) here: http://roglawfitness.com/whats-your-limit-break ⁠ & http://roglawfitness.com/guest-post-most-people-are-dead-at-35 Quotes to ponder: "We do not rise to the level of our expectations. We fall to the level of our training." "This is your limit. Regardless of where you are in life, there is always something holding you back from moving forward, and until you can identify and correct it, progress will come to a screeching halt." “Most people are dead at thirty-five, they just walk around for another thirty to forty more years.” Episode references: The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

May 26

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 2992: Tyler Tervooren explores how understanding your brain’s response to temptation can help you make better choices in relationships, health, and productivity. Backed by psychological research, he explains how staying in a "cool" mental state can significantly boost your ability to resist temptation and stick to your values. Read along with the original article(s) here: https://www.riskology.co/science-of-cheating/ Quotes to ponder: "Even if the grass is greener on the other side of the fence, happy gardeners will be less likely to notice." "When you’re in an agitated or hot mood, you’re more likely to give into temptation." "To avoid temptation, you need to keep yourself in a cold visceral state when temptation comes calling." Episode references: Rowland Miller’s Relationship Study (summarized in secondary sources): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695752/ Loran Nordgren and Eileen Chou's Research: https://journals.sagepub.com/doi/abs/10.1177/0146167210385921 The Stanford Marshmallow Experiment: https://en.wikipedia.org/wiki/Stanford_marshmallow_experiment Learn more about your ad choices. Visit megaphone.fm/adchoices

May 25

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 2991: Elizabeth Biscevic explores how accountability can be a game-changer in achieving long-term weight loss, emphasizing the power of consistent support, whether through personal connections or digital tools. She breaks down how internal and external accountability differ, and why finding the right method tailored to your personality might be the missing link to lasting results. Read along with the original article(s) here: https://www.dietspotlight.com/weight-loss-acountability/ Quotes to ponder: "Accountability is what keeps you going when you feel like quitting." "Internal accountability means being honest with yourself and setting your own goals. External accountability involves others helping you stay on track." "Support and structure can increase your chances of success by as much as 95%." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 25

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 2990: Kumiko from The Budget Mom reveals how waiting for the “right time” to pursue what we truly want can quietly drain our happiness and control. By confronting procrastination and embracing the present, she challenges us to find fulfillment not in a distant future, but in the moment we have right now. Read along with the original article(s) here: https://www.thebudgetmom.com/the-true-cost-of-waiting-for-what-you-really-want/ Quotes to ponder: "The present moment is the only moment available to us, and it is the door to all moments." "While you are waiting for satisfaction to find you, you ultimately end up putting your happiness off into an unknown future." "Only you can write it. You have to grasp the true presence, even if it's not what you want." Episode references: Thich Nhat Hanh quote source: https://plumvillage.org/about/thich-nhat-hanh The Power of Now by Eckhart Tolle: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

May 24

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 2989: Eric Leija breaks down nine powerful benefits of regular sauna use, from boosting cardiovascular health and speeding up muscle recovery to enhancing mental clarity and stress reduction. Backed by scientific insights, this guide offers compelling reasons to make the sauna a consistent part of your wellness routine. Read along with the original article(s) here: https://www.ericleija.com/top-9-benefits-of-sauna/ Quotes to ponder: "Sauna use helps release endorphins, which can relieve pain and improve your mood." "Heat stress from sauna use may boost the production of heat shock proteins that help repair damaged cells." "Studies have shown that regular sauna use may lower the risk of dementia and Alzheimer’s." Episode references: Rhonda Patrick on Sauna Benefits: https://www.foundmyfitness.com/topics/sauna The Power of the Sauna: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/ Learn more about your ad choices. Visit megaphone.fm/adchoices

May 23

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 2988: Dr. Neal Malik breaks down why weight loss plateaus occur, even when you're doing everything right, and offers science-backed strategies to reignite progress. Learn how small adjustments in diet tracking and exercise intensity can make a big difference in overcoming metabolic slowdowns. Quotes to ponder: "When you lose weight, your body's metabolism slows down." "Eventually as you continue lowering your left arm, it's gonna line up with your right, that represents the plateau." "Simply tracking your food intake can help jump-start weight loss." Episode references: Cronometer: https://cronometer.com Learn more about your ad choices. Visit megaphone.fm/adchoices

May 22

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 2987: Randi Kay shares how building a strong physical foundation transformed her self-care practice, showing that strength training and cardiovascular fitness can significantly amplify daily rituals like yoga and mindfulness. Her story encourages listeners to rethink motivation, embrace course correction, and redefine their "why" in pursuing holistic health. Read along with the original article(s) here: https://www.naturallyrandikay.com/post/all-about-that-base Quotes to ponder: "I needed to build a new foundation for my health." "It’s like tag-teaming with yourself!" "A strong foundation can weather any storm." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 21

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 2986: Brittney daCosta explores how disconnection from your body’s signals can lead to fatigue, poor eating habits, and emotional overwhelm. By tuning into subtle symptoms like cravings, skin issues, or afternoon slumps, she encourages a compassionate shift from autopilot to intuitive self-care that actually works. Read along with the original article(s) here: ⁠https⁠⁠://⁠⁠tinybuddha⁠⁠.⁠⁠com⁠⁠/⁠⁠blog⁠⁠/5-⁠⁠signs⁠⁠-⁠⁠you⁠⁠-⁠⁠dont⁠⁠-⁠⁠know⁠⁠-⁠⁠what⁠⁠-⁠⁠your⁠⁠-⁠⁠body⁠⁠-⁠⁠needs⁠⁠/⁠ Quotes to ponder: "The body is a multilingual being. It speaks through its color and its temperature, the flush of recognition, the glow of love, the ash of pain, the heat of arousal, the coldness of nonconviction." "If your body doesn’t know if it’s going to get enough at its next meal, it sends mixed signals." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 20

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 2985: Brittney daCosta reminds us that our bodies are constantly sending signals, through cravings, fatigue, emotional swings, and more, but our fast-paced, to-do-list-driven lives keep us from listening. By recognizing subtle physical cues and emotional responses, we can stop running on autopilot and start giving our bodies the nourishment and care they truly need. Read along with the original article(s) here: https://tinybuddha.com/blog/5-signs-you-dont-know-what-your-body-needs/ Quotes to ponder: "Autopilot had taken over my life, and not to mention, my body’s energy, luster, and shape." "Your body’s ravenous afternoon cravings are a message. They’re screaming at you, 'I need nutrients! I need fuel!'" "Every ache, pain, symptom, and craving is a gift in its own way." Episode references: Women Who Run With the Wolves: https://www.amazon.com/Women-Who-Run-Wolves-Archetypes/dp/0345396812 Learn more about your ad choices. Visit megaphone.fm/adchoices

May 19

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 2984: Leigh Peele challenges the rebranded face of diet culture, revealing how the mantra “strong is the new beautiful” often masks the same harmful behaviors in a new form. She advocates for a compassionate approach to health that prioritizes mental well-being, intuitive choices, and strength rooted in self-respect rather than societal pressure. Read along with the original article(s) here: https://niashanks.com/strong-new-beautiful-disordered-new-diet/ Quotes to ponder: "‘Strong is the new beautiful’ quickly turned into another way for women to feel like they’re not good enough." "This new message came with a different disguise, but the same rules: restrict, control, be smaller, do more." "You can train because you love your body, not because you hate it." Episode references: Health at Every Size by Linda Bacon: https://www.amazon.com/Health-At-Every-Size-Surprising/dp/1935618253 Beauty Redefined: https://www.morethanabody.org Intuitive Eating by Evelyn Tribole and Elyse Resch: https://www.intuitiveeating.org Learn more about your ad choices. Visit megaphone.fm/adchoices

May 18

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 2983: Laure Carter offers a grounded, practical guide to navigating the often confusing world of clean eating by prioritizing local, organic, and non-GMO foods. With clear insights rooted in Ayurveda and supported by sobering research on chemical exposure, she empowers listeners to make informed choices that benefit both personal health and the environment. Read along with the original article(s) here: https://www.laurecarter.com/tips-for-buying-clean-and-healthy-food/ Quotes to ponder: "Industrial pollution begins in the womb." "Our gut bacteria changes along with the seasons, allowing us to digest properly the foods that grow during that season." "Buying whole grains is always a good idea because it’s more nutritious. However, you should only buy organic whole grains." Episode references: EWG Dirty Dozen List App: https://www.ewg.org/foodnews/mobile/ Environmental Health Perspectives - UW Study on Pesticides: https://ehp.niehs.nih.gov/doi/full/10.1289/ehp.8418 Learn more about your ad choices. Visit megaphone.fm/adchoices

May 18

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 2982: Steve Pavlina explores how present-day actions shape our long-term well-being, urging us to nurture a conscious relationship with our past and future selves. By reframing hard work and self-discipline as gifts to our future selves, we can tap into a deeper source of motivation and create a more meaningful, growth-oriented life. Read along with the original article(s) here: https://www.stevepavlina.com/blog/2020/05/strengthening-your-future-self/ Quotes to ponder: "Everything I do today affects my future self in some way." "You’re basically being a jerk to your future self." "What I want from my past self isn’t an easier life. I want him to help me gain access to new growth experiences that currently seem out of reach." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 17

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 2981: Lea Genders explores the parallels between learning to use her non-dominant hand and retraining her running technique, emphasizing that efficiency often requires unlearning old habits. By embracing discomfort and revisiting foundational skills, runners can prevent injury and unlock improved performance over time. Read along with the original article(s) here: https://www.leagendersfitness.com/news/back-to-the-basics-running-edition Quotes to ponder: "Sometimes you have to take a step back and relearn the basics in order to move forward." "Just because you can run fast does not necessarily mean you don’t have poor or inefficient movement patterns." "Running is a skill. While we all may be born to run, if we want to run more efficiently, it makes sense that we might have to set our egos aside and take two steps backward before we can run forward." Episode references: The Running Revolution: https://www.amazon.com/Running-Revolution-Technique-Performance-Injury-Free/dp/014312319X Learn more about your ad choices. Visit megaphone.fm/adchoices

May 16

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 2980: Dr. Neal addresses a listener's question about optimal macronutrient breakdown for weight loss and muscle preservation, offering realistic protein intake ranges based on body weight and training level. He explains why moderate carbs and healthy fats should not be feared, advocating for a sustainable, balanced approach to eating for long-term health and success. Quotes to ponder: "Instead of avoiding fat, the key is to choose fats that help us feel our best." "You could split the difference and see how you feel. So, you could consume somewhere between 175 grams and 240 grams of protein per day." "We do need carbohydrates to help digest and metabolize protein, so having balanced meals and snacks is the best option." Episode references: Dietary Guidelines for Americans: https://www.dietaryguidelines.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

May 15

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 2979: Emma Hogan offers a refreshingly realistic approach to sustainable weight management, emphasizing small, joyful dietary shifts over rigid dieting. Drawing insights from fitness experts like Bas Hollander and Diana Archer Mills, this guide outlines six empowering steps, from mindful eating to embracing vibrant, whole foods, that help you reconnect with your body and make lasting, feel-good changes. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/nutrition/forget-dieting/ Quotes to ponder: “What’s more, over half of all those who did manage to lose the weight initially, gained weight in the next two years, often ending up heavier than they were in the first place!” “It just means that as fitness professionals, we need to realize that losing weight can be much harder than we sometimes make it seem.” “A lifetime of good nutrition comes down to finding what works for you, and setting eating patterns that feel great and bring you joy.” Episode references: Healthy Nutrition Guidelines (U.S.): https://www.dietaryguidelines.gov/ Learn more about your ad choices. Visit megaphone.fm/adchoices

May 14

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 2978: Matt McLeod breaks down four science-backed strategies to ensure you're shedding fat, not muscle, while pursuing a healthier physique. From tracking strength progress and waist measurements to prioritizing protein intake and a sustainable fat loss pace, his advice equips you to build a lean, strong body that lasts. Quotes to ponder: "You can’t fully control tissue storage and breakdown. But these tips will give you the best chance possible at creating the outcomes we’re after." "A high-protein diet prevents muscle breakdown and encourages other energy sources to be used for fuel." "Taking waist measurements is another tool I’ve found extremely helpful in reassuring my clients that they’re losing fat, not muscle." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 13

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 2977: Gabriel Zhañay shares three proven yet often overlooked habits that drive lasting physique transformation: eating sufficient high-quality protein, prioritizing post-workout recovery, and focusing on compound movements. His no-fluff approach cuts through fitness industry noise and offers clear, science-backed strategies for building lean muscle and optimizing performance. Read along with the original article(s) here: https://bachperformance.com/the-three-not-so-secret-habits-guaranteed-to-get-you-the-physique-youve-always-wanted/ Quotes to ponder: "Good intentions and hard work are not enough." "Virtually all the protein you consume will be used for rebuilding." "If you want to look like an athlete, then you have to train like an athlete." Episode references: FitTrack Dara Smart Scale: https://getfittrack.com/pages/dara-scale Learn more about your ad choices. Visit megaphone.fm/adchoices

May 12

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 2976: Adda Bjarnadottir examines the popular belief that drinking more water leads to weight loss, revealing that while water can aid metabolism, reduce appetite, and replace high-calorie beverages, the evidence for water alone causing weight loss is weak. Still, staying hydrated can support healthier habits and contribute to long-term weight management when paired with other lifestyle changes. Read along with the original article(s) here: https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss Quotes to ponder: "Drinking water can help burn calories and reduce hunger cravings." "Drinking water may help increase your metabolic rate and how much energy (or calories) you burn." "The benefits are even greater when you replace sugary beverages with water." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 11

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 2975: Mr. Money Mustache shares how a disciplined, active lifestyle can supercharge both your physical health and financial freedom. By rejecting consumer culture and embracing physical effort, like biking instead of driving, you not only cut costs but gain energy, time, and long-term well-being. Read along with the original article(s) here: https://www.mrmoneymustache.com/2011/06/11/weekend-edition-health-wealth/ Quotes to ponder: "Driving a car is a lot like smoking cigarettes. It is a slowly self-destructive habit that most people have been tricked into by advertising." "The key to building wealth is to spend less than you earn, and the key to spending less is often to use your own body instead of machines." "Most people don't realize that being slightly too busy, having a little less comfort, and doing a bit more manual work is actually a recipe for greater happiness." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 11

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 2974: Steve Booher encourages families to rekindle their sense of wonder and connection by spending more time outdoors, emphasizing that nature not only nurtures creativity in children but also fosters mental well-being for all ages. His story celebrates unstructured play and shared adventures as powerful tools to restore joy and reduce stress in our tech-heavy, overstimulated lives. Read along with the original article(s) here: https://www.lifeandwhim.com/first-moments-blog/lions-tigers-kids-get-outside Quotes to ponder: "Kids need wild spaces, open air, and time to be a little feral and free." "Nature doesn’t demand anything of them, it just welcomes them." "Those moments, when we step outside the ordinary, have the power to connect and awaken something primal and beautiful in us all." Episode references: Children & Nature Network: https://www.childrenandnature.org Last Child in the Woods: https://www.amazon.com/Last-Child-Woods-Children-Nature-Deficit/dp/156512605X Learn more about your ad choices. Visit megaphone.fm/adchoices

May 10

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 2973: Robbie Farlow breaks down four unconventional yet science-backed ways to rev up your metabolism without relying on pricey superfoods or gimmicks. From spicy meals and morning coffee to your daily environment and hydration habits, these strategies offer simple, sustainable tweaks that amplify fat-burning, especially when paired with a calorie deficit. Read along with the original article(s) here: https://markfisherfitness.com/4-surprising-ways-increase-metabolism/ Quotes to ponder: "Adding a little hot sauce or chili peppers to your next meal will not only help increase your metabolism, but they can block those pesky hunger pangs that happen during a cut." "Even if you’re sitting at your desk and working, caffeine increases your resting metabolic rate." "The American Heart Association study estimates that NEAT can vary by up to 2,000 calories a day." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 9

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 2972: Dr. Neal Malik breaks down the cholesterol puzzle, explaining the difference between "good" and "bad" cholesterol, and why not all dietary fats, or even dietary cholesterol, are created equal. Learn the six simple lifestyle changes that can naturally improve your cholesterol profile and reduce long-term health risks. Quotes to ponder: "Cholesterol actually acts as a transporter in the body, the precious cargo in this case: fat." "Fiber is like HDL’s sidekick, it helps the body get rid of that lousy or lethal LDL cholesterol." "High intensity activity in particular seems to help increase the happy or healthy HDL levels in the blood." Episode references: American Heart Association - Cholesterol: https://www.heart.org/en/health-topics/cholesterol Learn more about your ad choices. Visit megaphone.fm/adchoices

May 8

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 2971: Rachel Trotta debunks the myth that women will “bulk up” from lifting heavy weights, emphasizing that genetics, more than workouts, determine your physique. She also shares practical strategies for tracking food intake and caloric needs to avoid mistaking fat gain for muscle growth, helping you build a lean, strong body on your own terms. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/get-bulky-strength-training/ Quotes to ponder: "You can only 'bulk up' within the spectrum of your genetic potential." "Most women mistake fat for out-of-control muscle gain." "Looking better starts with feeling better and thinking better, and it’s important that you have your mindset right before you start working on physique goals." Episode references: MapMyFitness: https://www.mapmyfitness.com Cronometer: https://www.cronometer.com MyFitnessPal: https://www.myfitnesspal.com Learn more about your ad choices. Visit megaphone.fm/adchoices

May 7

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 2970: Leo Babauta shares simple, flexible strategies for staying healthy while traveling, focusing on movement, mindfulness, and eating habits that don’t rely on strict routines or gyms. He encourages a mindset of adaptability and self-awareness, helping you stay energized and fit no matter where your journey takes you. Quotes to ponder: "Travel throws you out of your routine, and that’s what makes it amazing but also what can throw your health habits into disarray." "The key is to let go of the idea that you need to do things exactly as you do at home." "Walking is amazing. You’ll explore, get your body moving, and enjoy the moment." Episode references: Nomadic Matt: https://www.nomadicmatt.com/ Nerd Fitness: https://www.nerdfitness.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

May 6

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 2969: Ross Enamait explores how patience is an underrated but essential trait for achieving long-term goals, particularly in training and personal growth. Through real-life examples and insights, he shows how persistence over time consistently outperforms shortcuts and impulsive action. Read along with the original article(s) here: https://rosstraining.com/blog/the-power-of-patience/ Quotes to ponder: "Unfortunately, patience is a trait that’s often overlooked in today’s fast-paced world." "You don’t need to change everything in a day, week, or even a month. Keep chipping away and you’ll eventually get where you want to go." "I’ve been training for almost 30 years and I’m still learning, improving, and evolving." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 5

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 2968: Ross Enamait delivers a powerful message on why patience is the cornerstone of lasting success in fitness and life. While discipline and intensity are often celebrated, he reveals how long-term progress hinges on resisting instant gratification, trusting the process, and focusing on one goal at a time. Read along with the original article(s) here: https://rosstraining.com/blog/the-power-of-patience/ Quotes to ponder: "The strongest of all warriors are these two, Time and Patience." "Without patience and time, don’t expect to accomplish anything." "The shortest way to do many things is to do only one thing at a time." Episode references: War and Peace by Leo Tolstoy: https://www.amazon.com/War-Peace-Leo-Tolstoy/dp/0199232768 Merriam-Webster Dictionary Definition of "Patient": https://www.merriam-webster.com/dictionary/patient Learn more about your ad choices. Visit megaphone.fm/adchoices

May 4

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 2967: Marc Chernoff reminds us that even when we feel beaten down and empty, we carry unseen reserves of support and strength. Through a heartfelt story, he encourages appreciating both our external and internal sources of motivation to keep moving forward, one small step at a time. Read along with the original article(s) here: https://www.marcandangel.com/2016/03/05/an-open-letter-to-those-who-have-lost-their-motivation/ Quotes to ponder: "During those tough times, it will sometimes appear to us that we’ve lost everything, and that nothing and nobody could possibly motivate us to move onward in the direction of our dreams." "No matter your circumstances, you always have what you need to take the next smallest step." "Be mindful. Be present. Keep going. One small step at a time." Episode references: The Philosophy of Epicurus: https://plato.stanford.edu/entries/epicurus/ Learn more about your ad choices. Visit megaphone.fm/adchoices

May 4

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 2966: Chris Reining challenges the myth that early retirement means doing nothing, highlighting that true financial independence is about gaining control over your time to pursue meaningful passions and experiences. Through historical examples and personal stories, he illustrates how separating money from work can lead to deeper fulfillment, not idleness. Read along with the original article(s) here: https://chrisreining.com/fire/ Quotes to ponder: "Retiring early has nothing to do with doing nothing." "It's about having control over your time." "Following your interests is what makes you happy." Episode references: Your Money or Your Life: https://www.amazon.com/Your-Money-Life-Transforming-Relationship/dp/0143115766 Learn more about your ad choices. Visit megaphone.fm/adchoices

May 3

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 2965: Christian Finn unpacks the truth behind the muscle pump, revealing that while it feels great and offers some hypertrophic benefits, it isn't essential for muscle growth. Research shows you can build muscle with or without the pump, and incorporating both heavy lifting and pump-focused training can maximize results. Read along with the original article(s) here: https://muscleevo.net/pump-muscle/ Quotes to ponder: "A pump is the fix and rush of bodybuilding. It is the workout gone inside: the exercise swallowed and digested, metabolizing visibly into growth." "It is likely that exercise centered on achieving a 'pump' through higher repetition sets combined with shorter rest periods also provides a potent hypertrophic stimulus that is synergistic to heavy compound lifting." "Getting a pump feels good. Arnold Schwarzenegger called it 'the greatest feeling you can get in the gym.'" Learn more about your ad choices. Visit megaphone.fm/adchoices

May 2

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 2964: Dr. Neal explains that recognizing the difference between sharp pain and normal muscle soreness is crucial for safe and effective weight training, especially as we age and naturally lose muscle mass. He reassures that some post-workout soreness is normal and explores the mixed evidence on muscle scraping techniques like the Graston Technique for relieving stiffness. Quotes to ponder: "Pain is dangerous. Discomfort is where you get better." "The bottom line with muscle scraping is that if it’s not causing harm, and it seems to help, then go for it." "If you have access to weight machines, then you could try using those for those exercises that caused muscle pain." Learn more about your ad choices. Visit megaphone.fm/adchoices

May 1

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 2963: Steve Kamb highlights the vital difference between fleeting motivation and lasting inspiration, showing how true progress stems from the hard work and perseverance of everyday people. He reminds us that real achievement isn’t a polished montage, it’s messy, challenging, and incredibly rewarding for those willing to embrace the journey. Read along with the original article(s) here: https://www.nerdfitness.com/blog/the-difference-between-inspiration-and-motivation/ Quotes to ponder: "I AM inspired by normal people like Joe, who dropped 130 pounds in 10 months while working a desk job and traveling two weeks a month." "Perfection is the enemy of progress." "Real achievement is full of blood, sweat, tears, boogers, illnesses, and competing commitments." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 30

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 2962: Nancy Clark challenges the notion that weight control is simply about willpower, highlighting how genetics, environment, evolution, and brain chemistry influence body fatness. She offers science-backed strategies to support healthy weight management without relying on restrictive diets or punishing exercise routines. Read along with the original article(s) here: https://nancyclarkrd.com/2018/01/13/weight-is-it-simply-a-matter-of-will-power/ Quotes to ponder: "Fat-gain is a disorder of the body’s energy balance system, not just a passive accumulation of excess calories." "A calorie is a calorie; 100 excess calories from fat and carbohydrate are no more fattening than 100 excess calories from protein." "Above all, be grateful for your healthy body. Give it the fuel it needs, and trust it will perform best when it is appropriately trained and well fueled on a daily basis." Episode references: Bisphenol A (BPA) information from the National Institute of Environmental Health Sciences: https://www.niehs.nih.gov/health/topics/agents/sya-bpa/index.cfm The Endocrine Society: https://www.endocrine.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 29

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 2961: Tyler Tervooren explains how the social proximity effect shapes our habits by mirroring the behaviors and values of those around us. By consciously choosing to surround ourselves with people who embody the traits we aspire to, we can naturally foster personal growth and positive change. Read along with the original article(s) here: https://www.riskology.co/proximity-effect/ Quotes to ponder: "Hang around four broke people and you’ll be the fifth." "The psychological influence of the people you’re close to is strong." "If proximity effect dictates that we’ll mirror the people around us, then we have to carefully monitor who those people are." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 28

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 2960: Steve Pavlina emphasizes the importance of developing self-accountability as a foundation for lasting discipline and personal growth. Relying too heavily on external systems can lead to collapse when those supports disappear, whereas internal commitment builds character and long-term freedom. Read along with the original article(s) here: https://stevepavlina.com/blog/2020/05/self-accountability/ Quotes to ponder: "Ultimately you want to be accountable to yourself first and foremost, not to a buddy, team, company, organization, app, or external entity." "I like holding myself accountable to my future self. I know that I’ll be my future self someday, so my loyalty is to him." "No accountability buddy got me out of bed at 4:30 this morning. No one pushed me to run for an hour, then do yoga." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 27

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 2959: Dr. Monali Y. Desai offers a no-excuses guide to finally making progress on your weight loss journey by putting yourself first. With relatable advice and real-world strategies, she shows how even the busiest schedules can make room for healthy habits when your goals become non-negotiable. Read along with the original article(s) here: http://www.ifwewerefamily.com/number-1-reason-youre-not-losing-weight/ Quotes to ponder: "You’ll never again have less to do than you do today." "Your goal is to commit to your #1 priority to yourself long term." "You know to say no because it moves you away from your #1 priority of losing weight." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 27

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 2958: Josie Michelle Davis offers five simple yet transformative mindfulness practices to help you break free from the mental fog of a rut. Her gentle, actionable tip, ranging from grounding exercises to meaningful movement, empower you to reconnect with the present and regain a sense of purpose and clarity. Read along with the original article(s) here: https://josiemichelledavis.com/blog/2019/03/12/2019-3-7-5-mindful-practices-for-pulling-yourself-out-of-a-rut/ Quotes to ponder: "Sometimes the hardest part of getting out of a rut is that we’ve fallen out of our routines and have stopped doing the very things that make us feel better." "Small, intentional movement can help shift your energy and bring you back into your body." "Mindfulness doesn’t have to mean meditation or yoga, it’s about being present in the moment in whatever way works for you." Episode references: The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 26

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 2957: Josh Anderson highlights how even the most consistent fitness routines can be derailed by preventable injuries, from shoulder strains to shin splints. By mastering proper form and investing early in professional guidance, you can significantly reduce your risk and stay on track toward your health goals. Read along with the original article(s) here: https://diyactive.com/6-common-workout-injuries-and-their-causes/ Quotes to ponder: "Depending on the severity, an injury can wane your motivation and cause you to rethink your goals." "Joint injury can be painful and, in most cases, it results in inflammation of the surrounding tendons." "To prevent shoulder injuries, always ensure you’re keeping the proper posture during a workout." Episode references: The Power of Proper Form in Fitness: https://www.acefitness.org/education-and-resources/lifestyle/blog/6519/the-importance-of-proper-exercise-form-and-technique/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 25

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 2956: Dr. Neal Malik breaks down the science behind post-workout nutrition, offering practical advice on protein, carbs, and timing to help optimize recovery and muscle growth. He also explores the truth about popular supplements like creatine, beta-alanine, glutamine, and whey, and reveals when natural food might be all you need. Quotes to ponder: "After your workout, especially after strength training, researchers are discovering that consuming 20 grams of leucine rich protein is often recommended." "The goal is to consume these foods within 20 to 30 minutes of finishing your workout." "Although most supplements may be considered safe when taken at the recommended doses, athletes should be aware of the potential risks, contamination with stimulants, estrogenic compounds, diuretics or anabolic agents may occur." Episode references: American College of Sports Medicine: https://www.acsm.org ConsumerLab: https://www.consumerlab.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 24

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 2955: Julia Steier emphasizes that lasting weight loss success comes from setting realistic, behavior-based goals rather than obsessing over the number on the scale. Her approach encourages small, achievable changes that lead to steady progress and long-term lifestyle transformation. Read along with the original article(s) here: https://www.dietspotlight.com/weight-loss-goals/ Quotes to ponder: "Setting small, specific, and realistic goals can help you stay on track and feel a sense of accomplishment." "Instead of focusing only on the final number on the scale, aim for behavior-based goals." "Progress takes time, and consistency is more important than perfection." Episode references: MyPlate - U.S. Department of Agriculture: https://www.myplate.gov/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 23

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 2954: Julia Steier breaks down how intentional goal-setting can dramatically improve your chances of long-term weight loss success. By applying the SMART framework and focusing on behavior-based progress, she helps readers shift from vague aspirations to actionable, empowering habits. Read along with the original article(s) here: https://www.dietspotlight.com/weight-loss-goals/ Quotes to ponder: "Weight loss goals are most effective when they’re specific, measurable, achievable, realistic, and time-bound or SMART." "Without clear direction, it’s easy to lose focus and fall back into old habits." "Small, incremental goals allow for regular wins, which build confidence and foster long-term success." Episode references: SMART Goals - MindTools: https://www.mindtools.com/a4wo118/smart-goals American Council on Exercise (ACE): https://www.acefitness.org/education-and-resources/lifestyle/blog/6593/how-to-set-smart-weight-loss-goals/ Centers for Disease Control and Prevention: https://www.cdc.gov/healthyweight/losing_weight/index.html Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 22

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 2953: Daniela Naidu shares five heartfelt life lessons from her 90-year-old grandmother that reveal the true keys to lasting health and happiness. Through simplicity, purpose, and laughter, these insights show how attitude and emotional wellbeing are just as vital as physical care in living a long, fulfilling life. Read along with the original article(s) here: https://tinybuddha.com/blog/5-lessons-on-living-a-long-healthy-life-from-a-90-year-old/ Quotes to ponder: "You can either laugh or cry about things, and I’d rather laugh, it feels better." "Take care of your body because it’s the only place you have to live." "Having purpose, no matter how big or small, gives you a reason to get up each morning." Episode references: Blue Zones: https://www.bluezones.com Ikigai: The Japanese Secret to a Long and Happy Life: https://www.amazon.com/Ikigai-Japanese-Secret-Long-Happy/dp/0143130722 Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 21

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 2952: Heather Aardema shares how releasing diet culture and embracing intentional eating helped her cultivate a more peaceful, present, and trusting relationship with her body. Her story offers a compassionate path to nourishment grounded in curiosity, simplicity, and alignment with personal values. Read along with the original article(s) here: https://nosidebar.com/my-intentional-eating-journey/ Quotes to ponder: "I began to ask, ‘How do I want to feel in my body?’ rather than, ‘What should I eat?’" "I believe my body is trustworthy, that food is not the enemy, and that perfection is not the goal." "Peace has come in the form of choosing to befriend my body, to tune in and listen to her voice, and to respond with compassion." Episode references: Intuitive Eating: https://www.intuitiveeating.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 20

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 2951: Stephen Guise challenges the common belief that motivation is required for action, revealing how it often traps us in cycles of inaction. By focusing on small, manageable behaviors instead of waiting to “feel like it,” we can sidestep the unreliable nature of motivation and build real, lasting progress through consistent action. Read along with the original article(s) here: https://minihabits.com/stop-waiting-for-motivation/ Quotes to ponder: "Every person is already motivated at all times, it’s just not always motivation to do the right things." "You want to do X, but you wish you wanted to do Y. You desire the desire!" "Some think that action follows motivation. The truth? Motivation follows action." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 20

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 2950: Dr. Ashleigh Louis shares simple yet powerful ways to help children develop long-term self-care habits through consistent routines, outdoor activities, and shared moments of joy. Practicing these habits together not only builds your child’s emotional resilience but also strengthens the parent-child bond in meaningful, lasting ways. Read along with the original article(s) here: https://www.gottman.com/blog/teach-kids-self-care-creating-healthy-habits/ Quotes to ponder: "Even if they are not currently stressed or upset, teaching kids to regularly take care of themselves will help ensure that they have the skills to manage future stressors in healthy and effective ways." "The important thing isn’t necessarily to get into great shape or to take on big athletic challenges, but to build a regular routine of physical self-care that maintains good health and balance." "Basically, it feels good to do good, and it provides long-term health benefits!" Episode references: The Science of Gratitude - Greater Good Science Center: https://greatergood.berkeley.edu/article/item/why_gratitude_is_good The Science of Kindness - Random Acts of Kindness Foundation: https://www.randomactsofkindness.org/the-science-of-kindness The Benefits of Laughter: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 19

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 2949: Matt McLeod shares a practical and compassionate guide to keeping your fitness goals on track, even when life feels chaotic. By focusing on your core values, setting realistic expectations, and embracing support, you’ll learn how to stay consistent without the all-or-nothing mindset that often derails progress. Read along with the original article(s) here: https://mattmcleod.org/easier/ Quotes to ponder: "Getting in-shape WHILE dealing with the messiness of life is a skill. It can be learned." "You don’t need the perfect plan. You need consistent action." "Fat loss is not a value, it’s a goal. It’s also not very motivating." Episode references: 75 Hard Challenge by Andy Frisella: https://andyfrisella.com/pages/75hard-info Start With Why by Simon Sinek: https://www.amazon.com/Start-Why-Leaders-Inspire-Everyone/dp/1591846447 Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 18

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 2948: Dr. Neal Malik breaks down how to choose safe, effective supplements in a largely unregulated industry. He explains why looking for third-party certifications like USP, NSF, and GMP can protect your health, and your wallet, by ensuring you're getting exactly what the label promises. Quotes to ponder: "One study found that 15% of protein supplements sold contain banned substances like amphetamines and anabolic steroids." "The more certifications we find on a supplement’s packaging, the better." "If you can find a product that has a USP, NSF, and GMP certification, then that’s a pretty safe purchase." Episode references: United States Pharmacopeia (USP): https://www.usp.org National Sanitation Foundation (NSF): https://www.nsf.org/consumer-resources/what-is-nsf-certification Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 17

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 2947 Amanda Wheeler reframes ROI as a powerful tool for evaluating how we invest our time, energy, and attention, not just our money. By treating daily choices like social media scrolling or skipping workouts as investments, she reveals how even small habits can generate big returns or long-term losses in our mental, emotional, and physical well-being. Read along with the original article(s) here: https://markfisherfitness.com/measure-your-life-roi/ Quotes to ponder: "Negative ROI in small choices permeates into everything else. It doesn’t stay contained." "Every choice we make has a return on investment. Very small amounts of time can reap largely negative or largely positive returns." "I’ve never left a gym session feeling like I had a negative return on investment. It’s positive 100% of the time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 16

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 2946: Bret Gornik and Jason Loebig offer a refreshing take on personal wellness by encouraging listeners to define their own "health anchors" simple, functional benchmarks that help you stay grounded in what feels good for you. They also share four powerful mindset shifts that turn everyday habits into empowering choices, reminding us that we get to move, eat well, think better, and give meaningfully. Read along with the original article(s) here: https://livebetterco.org/how-to-create-personal-health-anchors-for-your-best-health/ & https://livebetterco.org/short-simple-sweet-daily-changes-perspective/ Quotes to ponder: "You don’t need to complete a marathon, do CrossFit, eat paleo, meditate 45 minutes each day, do 20 face peels, drink celery juice, and sleep 9 hours to live a healthy life." "An anchor is a state you know will bring you back to a feeling of well-being." "I don’t have to work out today, I get to work out today." Episode references: Mindset by Carol Dweck: https://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322 Feeding America: https://www.feedingamerica.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 15

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 2945: Rog Law explores the trap of perfectionism and how it often disguises itself as productivity, keeping us from taking meaningful action. He offers a powerful mindset shift to help you escape the loop of overthinking and finally start making consistent progress. Read along with the original article(s) here: https://roglawfitness.com/mail-bag-question-1/ Quotes to ponder: "Perfectionism is procrastination in disguise." "You’re not afraid of failure. You’re afraid of being seen trying." "Start where you are. Use what you have. Do what you can." Episode references: The War of Art: https://www.amazon.com/War-Art-Steven-Pressfield/dp/1936891026 The Slight Edge: https://www.amazon.com/Slight-Edge-Turning-Disciplines-Happiness/dp/1626340463 The Dip: https://www.amazon.com/Dip-Little-Book-Teaches-Stick/dp/1591841666 Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 14

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 2944: Nia Shanks shares practical, no-guilt strategies for staying active while traveling or on vacation, emphasizing flexibility over perfection. She encourages listeners to redefine consistency, making room for rest, spontaneity, and creative workouts that support long-term success. Read along with the original article(s) here: https://niashanks.com/how-to-train-when-youre-traveling-or-on-vacation/ Quotes to ponder: "Something is always better than nothing, and that includes workouts when you’re traveling or on vacation." "You don’t have to follow a structured plan, nor do you have to stick to a rigid schedule." "Think movement, not 'working out.' Think consistency, not perfection." Episode references: Girls Gone Strong: https://www.girlsgonestrong.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 13

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 2943: Leo Babauta explores how to transform exercise from a dreaded task into a joyful and sustainable habit by focusing on simplicity, mindfulness, and intrinsic motivation. He breaks down mental barriers and replaces rigid goals with self-compassion, making movement something you want to do, not something you have to. Read along with the original article(s) here: https://zenhabits.net/exercise-habit/ Quotes to ponder: "Instead of dreading exercise, we can learn to enjoy it." "If we focus on how good movement feels, we start to look forward to it." "Let go of the idea that you need to do it perfectly, or follow a strict plan." Episode references: The Power of Habit: https://charlesduhigg.com/the-power-of-habit Tiny Habits: https://www.tinyhabits.com Atomic Habits: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 13

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 2942: Chris Reining shows how a single, almost effortless habit can become the foundation for lasting personal transformation. By emphasizing the power of starting small, he makes a compelling case for how incremental change leads to big results over time. Read along with the original article(s) here: https://chrisreining.com/little-habit/ Quotes to ponder: "That’s why I like starting with a little habit. Something so stupidly small that it’s impossible to say no." "It’s about putting in reps. It’s about showing up." "When you’re consistent the results show up." Episode references: Mini Habits: https://www.amazon.com/Mini-Habits-Smaller-Bigger-Results/dp/1494882272 Atomic Habits: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 12

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 2491: Eric Leija shares practical, science-backed strategies to help you become a morning person, even if you’ve always considered yourself a night owl. Discover how waking up early can boost your focus, eliminate excuses, and support a healthier lifestyle through simple daily habits that anyone can adopt. Read along with the original article(s) here: https://www.ericleija.com/how-to-get-up-early-and-why-you-should/ Quotes to ponder: "Skipping the snooze isn’t going to be an easy habit to break, but it will be worthwhile to reap all of the morning person benefits." "Natural, bright light early in the morning primes your brain and hormones for waking up." "Once you’re awake, the rest is easier to tackle." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 11

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 2940: Dr. Neal Malik unpacks the truth about pink Himalayan salt and salt lamps, diving into the science behind their supposed health benefits. Learn why trace minerals may not be as impactful as advertised, how regular table salt could be the healthier choice, and what research really says about air-purifying salt lamps. Quotes to ponder: "Even more importantly in the case of some Himalayan salt specifically, plutonium has been found in some of these products." "Table salt is processed which removes many of these potential impurities and again gives it its white color." "Salt lamps are basically like they sound it's a clump of salt placed on top of a lightbulb. Unfortunately, we don't know if this actually happens." Episode references: American College of Sports Medicine: https://www.acsm.org/ USDA FoodData Central (for iodine sources): https://fdc.nal.usda.gov/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 10

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 2939: Jill Seladi-Schulman breaks down how dehydration doesn't just leave you parched, it can dangerously impact your blood pressure in both directions. Learn how fluid loss can lead to a drop in blood volume, trigger vasopressin release, and ultimately throw off your cardiovascular balance, plus get practical tips to stay safely hydrated. Read along with the original article(s) here: https://www.healthline.com/health/dehydration-and-blood-pressure Quotes to ponder: "Dehydration can cause low blood pressure due to a decrease in blood volume." "High concentrations of vasopressin can also cause your blood vessels to constrict. This can lead to an increase in blood pressure." "Changes in blood pressure can occur due to dehydration." Episode references: Mayo Clinic - Water: How much should you drink every day?: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 9

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 2938: Ross Enamait highlights how adding movement to your jump rope sessions can drastically increase agility, coordination, and overall conditioning. By varying direction and intensity, you turn a simple tool into a dynamic workout that mimics real athletic demands while still keeping things fun, portable, and adaptable for all fitness levels. Read along with the original article(s) here: http://rosstraining.com/blog/2015/10/enhance-your-jump-rope-workout-routine/ Quotes to ponder: "Rather than perform a single turning style repeatedly, I’m constantly moving and varying the rope’s action." "You can’t just haphazardly move while skipping. Instead, you must be conscious of the rope with each step that you take." "Jumping rope is truly an exercise that you will never outgrow. You can always work harder, longer, or with new variations." Episode references: The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 8

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 2937: Rachel Trotta explains how small, consistent movements throughout your day, known as non-exercise activity thermogenesis (NEAT), can significantly boost your metabolism, even more than formal workouts. By emphasizing low-intensity activity and strength training, she highlights a sustainable approach to maintaining a healthy metabolic rate, especially through hormonal shifts and aging. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/how-does-your-metabolism-burn-calories/ Quotes to ponder: "You will make huge inroads in 'speeding up' your metabolism." "NEAT has the potential to vary your metabolic rate in the quadruple digits." "You must work with yourself, not against yourself." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 7

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 2936: Rachel Trotta breaks down the truth about how your body burns calories, clearing up common myths about metabolism and fat loss. Through clear analogies and science-backed insight, she empowers listeners to take control of their health by understanding the key role of resting metabolic rate and the importance of daily energy expenditure even outside the gym. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/how-does-your-metabolism-burn-calories/ Quotes to ponder: "Fear and worry thrive in an environment of innocent ignorance." "Your body takes energy just to maintain itself." "When you are taking in less food than your energy needs on a regular basis, your body begins to mobilize the calories stored in body fat to make up the difference in fuel." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 6

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 2935: Sam Lynch unpacks what truly makes a training program effective: it’s not about the flashiest plan, but the one you can stick to, adapt, and personalize over time. He also breaks down how motivation can be cultivated through action, goal clarity, and a healthier mindset around failure reminding us that progress is built on consistency, not fleeting inspiration. Read along with the original article(s) here: https://fitnitiative.co.uk/2023/04/13/what-makes-a-good-training-programme/ & https://fitnitiative.co.uk/2023/03/06/how-to-increase-motivation/ Quotes to ponder: "The program you can do consistently over a period of time is what will yield you the best results." "Taking action inspires motivation. Not the other way around." "Instead of seeing it as a negative, start seeing it as a learning experience - a time to reflect and get better - an inevitable part of life." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 6

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 2934: Marc Chernoff reminds us that giving up is often a story we tell ourselves, not a final truth. By shifting our mindset, learning from pain, and embracing life’s challenges, we create space for growth, resilience, and renewed hope. Read along with the original article(s) here: https://www.marcandangel.com/2012/11/02/9-things-to-think-about-before-you-give-up/ Quotes to ponder: "You have imprisoned yourself in your own mind by telling self-defeating stories." "Sometimes you must break a little so you can get a peek inside to see what an awesome powerhouse you are." "Your life may not be perfect, but it is good. And more good things are coming down the road as long as you keep moving forward." Episode references: The Power of Less: https://www.amazon.com/Power-Less-Leo-Babauta/dp/1401309704 Awaken the Giant Within: https://www.amazon.com/Awaken-Giant-Within-Immediate-Emotional/dp/0671791540 Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 5

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 2933: Elly McGuinness breaks down how mindful eating can transform your relationship with food turning every meal into an intentional act of nourishment, gratitude, and awareness. By slowing down, engaging your senses, and tuning into your body’s signals, you'll discover not only better digestion but also a deeper appreciation for what’s on your plate. Read along with the original article(s) here: https://ellymcguinness.com/blog/mindful-eating/ Quotes to ponder: "Mindful eating takes time, and in a world filled with TV dinners and lunches behind the PC, you may feel there’s no way to fit it into your day." "You eat to sustain your mind, spirit, and body. You eat with intention and attention." "A moment’s reflection of feeling blessed to have a meal is worth the time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 4

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 2932: Dr. Neal shares how to truly strengthen your immune system during cold and flu season, emphasizing foundational habits over trendy supplements. He explains how proper nutrition, regular exercise, sleep, and a healthy gut all work together to keep your defenses strong, especially in winter climates like Minnesota’s. Quotes to ponder: "Pretty much all of the vitamins and minerals have some role in keeping the immune system working at its best but some are more involved than others." "Exercise makes our immune cells more active and ready to fight off dangerous microbes." "It’s estimated that about 70% of our immune cells can be found in the gut." Episode references: The Sleep Foundation - How Sleep Affects Immunity: https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity Harvard T.H. Chan School of Public Health - Fiber: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ The National Institutes of Health - Vitamin D Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 3

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 2931: Mistakes and setbacks are inevitable, but letting them define you is a choice. Steve Kamb’s "Get the **** over it" rule is a powerful mindset shift that helps break the cycle of guilt and self-sabotage. By focusing on solutions instead of dwelling on failures, you can take control, build resilience, and keep moving forward toward your goals. Read along with the original article(s) here: https://www.nerdfitness.com/blog/get-over-it/ Quotes to ponder: "You are NOT your past. You ARE your future." "It isn’t this mistake that matters - It’s the next one." "When you have a bad day, get over it. When you feel like complaining, instead, make changes." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 2

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 2930: Improving as a runner isn’t just about logging miles, it’s about making the most of your off-season. Kate Galliett breaks down the top three mistakes runners make when training between races, from overloading on high-intensity workouts to relying too much on foam rolling. Learn how to build strength, improve mobility, and set yourself up for a stronger, healthier running season ahead. Read along with the original article(s) here: https://fitforreallife.substack.com/p/top-3-mistakes-runners-make-in-their Quotes to ponder: "It’s not more effective just because it’s harder. In fact, how ‘hard’ a workout is means relatively little about how effective it is." "Foam rollers can be relaxing to use, but they don’t increase your mobility." "Your off-season is for building your body up, not causing it to chronically break down." Learn more about your ad choices. Visit megaphone.fm/adchoices

Apr 1

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 2929: Renata Leo explores the deep connection between food and emotions, emphasizing how meals are more than just sustenance, they’re tied to memories, relationships, and personal identity. She highlights the joy of indulging in favorite dishes, the nostalgia of family recipes, and the way food brings people together in celebration. By embracing the pleasure of eating without guilt, we can strengthen our connection to both ourselves and those around us. Read along with the original article(s) here: https://buffalosauceeverywhere.com/2019/11/20/celebrating-food/ Quotes to ponder: "Food is a constant in our lives, a necessity that can bring us joy and comfort." "We celebrate with food, we mourn with food, and we bond with others over food." "When we allow ourselves to enjoy our favorite meals without guilt, we experience a deep sense of happiness and fulfillment." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 31

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 2928: John Gilbert challenges the argument that exercise hinders weight loss by triggering overeating, as presented in John Cloud's Time article. He highlights the importance of exercise beyond aesthetics, emphasizing its role in long-term health and chronic disease prevention. Rather than dismissing structured exercise, he advocates for a balanced approach that combines physical activity with scientifically backed strategies for weight management and overall well-being. Read along with the original article(s) here: https://bengreenfieldlife.com/article/fat-loss-articles/why-exercise-wont-make-you-thin-part-ii/ Quotes to ponder: "The number on the scale does not and should not equate to self-dignity." "Very few people are able to maintain a healthy weight without regular physical activity, and those who do are still at high risk of chronic disease due to being sedentary." "If this were the case, 'wouldn’t those who exercise the most be the fattest?' And of course, this is not the case.” Episode references: Physical Activity Guidelines for Americans: https://health.gov/paguidelines Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 30

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 2927: Tynan explores the benefits of exposing yourself to germs by practicing "eating dirty,” deliberately consuming food that has touched unclean surfaces. He argues that controlled exposure strengthens the immune system, reduces anxiety about cleanliness, and makes life more convenient. By shifting perspective on hygiene, we can cultivate resilience and embrace a more adaptable lifestyle. Read along with the original article(s) here: http://tynan.com/eatingdirty Quotes to ponder: "People are scared of germs, and I think that's a shame. Exposure to germs is what builds our immune systems and makes us stronger." "When you eat dirty food, you realize that your body is strong and that you don’t need to be scared of every little speck of dirt." "Ironically, people who are more concerned about germs tend to get sick more often, because they never let their immune systems build up a strong resistance." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 30

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 2926: Margo Aaron reveals why your eagerness to give advice might be making you insufferable. A high CATB (Chomping At The Bit) score indicates you're more focused on speaking than actually helping. This breakdown of the four worst advice-givers and a three-step formula to lower your CATB score will help you become a better listener and, paradoxically, a more effective source of wisdom. Sometimes, the best advice is no advice at all. Read along with the original article(s) here: https://www.thatseemsimportant.com/behavior-change/catb-score-giving-advice/ Quotes to ponder: "Every time you want to say something, don’t." "If you’re talking more than you’re listening then you’re doing this wrong." "Someone who is genuinely great at giving advice is invisible." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 29

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 2925: Riley Pearce explains how upper crossed syndrome, a common postural issue from prolonged desk work, leads to muscle imbalances, chronic pain, and even nerve issues. She outlines a structured exercise program to restore proper alignment and mobility. Pearce also highlights the increased protein needs of aging adults, showing how a moderate boost in protein intake, especially when paired with resistance training, can help maintain muscle mass, strength, and overall health. Read along with the original article(s) here: https://freeformfitness.ca/upper-crossed-syndrome/ & https://freeformfitness.ca/protein-as-you-age/ Quotes to ponder: "Over time, this will cause your mid-back and shoulders and your neck flexors to weaken, while your traps and pecs become overactive and tight." "In order to maintain muscle mass, you have to be eating adequate protein." "Older adults who were eating 1.0 - 1.3g/kg of body weight had a greater resistance to developing weaknesses and physical disability." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 28

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 2924: Drinking soy milk is not only safe but may offer several health benefits, including reducing inflammation, lowering bad cholesterol, and even protecting against certain cancers. Concerns about soy affecting thyroid function or hormone levels are largely unfounded for most people, though those taking thyroid medication should avoid consuming soy around the same time as their dose. If soy milk works well for digestion and fits your lifestyle, there's no reason to avoid it, enjoy it as a nutritious alternative to dairy. Quotes to ponder: "Consuming soy milk, tofu, soybeans, and so on is perfectly fine for most folks. It may actually prevent many chronic diseases like certain forms of cancer, and cardiovascular disease, and protect the health of the brain." "Soy may have these health benefits because it contains compounds called isoflavones, thought to reduce inflammation in the body." "Consuming soy products does not lead to thyroid problems, but for those that have a diagnosed thyroid condition and are taking medications for it, it is wise to avoid consuming soy-based foods around the same time you take your thyroid meds." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 27

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 2923: Melani Schweder explores how simplifying bedtime routines and decluttering your sleep environment can lead to deeper, more restorative rest. By creating a calming pre-bedtime ritual and disconnecting from digital distractions, you can improve sleep quality and overall well-being. A minimalist approach to sleep fosters relaxation, balance, and better health. Read along with the original article(s) here: https://nosidebar.com/simplify-sleep/ Quotes to ponder: "Good sleep hygiene isn’t just about getting to bed on time; it’s about setting the stage for truly restorative rest." "Clutter is noise, and noise, whether visual, mental, or physical, keeps us from fully relaxing." "By simplifying our sleep space and our routines, we invite calm, clarity, and deeper rest into our lives." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 26

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 2922: Keith Lai explores how true fitness isn’t about obsessing over food and exercise but finding balance, self-compassion, and tuning into your body’s real needs. Instead of rigid diets and punishing workouts, lasting health comes from mindful choices, joyful movement, and a positive relationship with food. Learn how to break free from all-or-nothing thinking and create a sustainable, healthy lifestyle. Read along with the original article(s) here: https://tinybuddha.com/blog/being-fit-without-letting-food-and-exercise-control-you/ Quotes to ponder: "Fitness should be about feeling strong and energized, not about punishing yourself or fitting into a mold." "Eating well doesn’t mean deprivation; it means listening to your body and choosing what makes you feel good." "When you stop seeing exercise as a chore and start moving in ways you enjoy, it becomes a celebration rather than an obligation." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 25

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 2921: Maximizing nutrition doesn’t require drastic changes, small, intentional steps can have a big impact. Summer Banks outlines simple yet powerful ways to improve your diet, from prioritizing protein and whole grains to eliminating unhealthy fats and sugar. With practical tips backed by science, these strategies help boost metabolism, sustain energy levels, and support overall well-being. Read along with the original article(s) here: https://www.dietspotlight.com/easy-steps-max-nutrition/ Quotes to ponder: "Remove sugary drinks for max nutrition, your brain doesn’t recognize liquid sugar calories, leading to overconsumption." "Choose healthier carbohydrates, like whole-grain foods. Refined sugars are incredibly damaging to your diet." "Fill your plate with greens and meats at dinner time, including fish twice a week at minimum." Episode references: The Journal of the American Medical Association: https://jamanetwork.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 24

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 2920: Summer Banks breaks down simple, research-backed steps to maximize nutrition without drastic diet changes. Swapping sugary cereals for protein-rich breakfasts, choosing whole grains over refined carbs, increasing protein intake, and incorporating healthy fats can enhance metabolism and overall well-being. Practical strategies like reducing sugar, managing stress, and aligning carb intake with activity levels offer sustainable ways to improve long-term health. Read along with the original article(s) here: https://www.dietspotlight.com/easy-steps-max-nutrition/ Quotes to ponder: "Getting a good start to your day is as simple as eating a highly nutritious breakfast filled with healthy fats and plenty of protein." "Drinking sugar-filled liquids is bad for your health, as sugar is among the worst modern ingredients." "Not only is protein great at satisfying hunger, but it may also help encourage other healthy diet changes while increasing your metabolic rate." Episode references: Health.gov - Dietary Guidelines: https://www.health.gov/dietaryguidelines Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 23

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 2919: When time feels scarce, self-care can seem like just another task on an endless to-do list. Randi Kay challenges this mindset by redefining self-care as a way of being rather than a checklist item. Through small, mindful adjustments, like changing how you start your day, improving posture, or swapping social media breaks for deep breathing, you can integrate self-care seamlessly into daily life, reducing stress and creating more energy for what truly matters. Read along with the original article(s) here: https://www.becomingminimalist.com/self-care/ Quotes to ponder: "We are what we repeatedly do." "You really don’t need more time for self-care. You just need to swap something out for it." "It’s not always about what you do, it’s how you are doing it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 23

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 2918: Paula Pant challenges the common mindset of scarcity and limitations, advocating for financial freedom as the ultimate luxury. By shifting from "I can't afford it" to "How can I make this happen?" she demonstrates how prioritization, mindful spending, and an adventurous spirit can create the life you truly want. Financial independence isn’t reserved for the wealthy, it’s a mindset and a choice. Read along with the original article(s) here: https://affordanything.com/the-afford-anything-goal/ Quotes to ponder: "You CAN afford anything. You can’t afford everything, but you can afford anything." "Rich is an attitude. It’s a core belief. It’s a confidence, a faith, that’s not correlated to any bank balance." "The best thing money can buy - is TIME." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 22

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 2917: Personalized nutrition is the key to a sustainable, enjoyable diet. Matthews McGarry challenges the ever-changing food rules and encourages finding a balance that works for you, one that keeps you both happy and healthy. Instead of blindly following trends, focus on the foods that make you feel your best and fit seamlessly into your lifestyle. Read along with the original article(s) here: https://diyactive.com/draw-line-enjoy-your-food/ Quotes to ponder: "It's time to enjoy your food again!" "You do not have to trust any study or research as long as you eat food that makes you happy and healthy." "Don’t customize your life to fit into a 'healthy' diet!" Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 21

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 2916: A thriving gut microbiome supports digestion and immunity, but can probiotic-rich foods like yogurt and kimchi truly make a difference? While they contain beneficial bacteria, their effectiveness depends on factors like strain diversity, fermentation methods, and survival through digestion. Research suggests that consistent intake and high enough doses, often greater than what's found in common foods, are necessary for real impact. For those considering probiotic supplements, choosing a high-quality, third-party-tested brand is essential to ensure effectiveness. Quotes to ponder: "Probiotics are live bacteria that support the health of our microbiome." "The trouble is we don’t really know how helpful these foods are when it comes to actually increasing the number of good bacteria in your gut." "We have to remember that we can’t just eat these foods once and expect the good bacteria in our intestines to change forever." Episode references: Visbiome High Potency Probiotic: https://www.visbiome.com Harvard’s Nutrition Source: https://www.hsph.harvard.edu/nutritionsource Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 20

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 2915: Eating is often treated as a secondary task, but Dr. Jenny Brockis highlights how practicing mindfulness can transform our relationship with food. By slowing down and truly engaging our senses, whether with a sultana or a meal, we can improve attention, recognize satiety cues, and derive greater enjoyment from what we eat. Mindful eating isn't just about savoring flavors; it's a simple yet powerful way to enhance focus and reconnect with the present moment. Read along with the original article(s) here: https://drjennybrockis.com/2011/10/23/mindful-eating-how-eating-a-sultana-can-improve-our-attention/ Quotes to ponder: "It took probably all of 10–15 minutes to eat that sultana. Mindfully." "Mindfulness is a way of engaging fully in the present moment. It is a way of quietening down the frenetic mind, which is forever busy thinking about the past and predicting the future." "By pausing to enjoy the moment, we enhance our ability to pay attention." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 19

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 2914: Being "good enough" is the fastest way to becoming replaceable. Roger Lawson challenges the idea of settling for mediocrity, urging you to push past average and aim for excellence in every aspect of life. Plus, he breaks down why push-ups deserve more respect in fitness, offering benefits like improved shoulder health, core stability, and the freedom to work out anytime, anywhere. Read along with the original article(s) here: https://roglawfitness.com/why-being-good-enough-isnt-good-enough-anymore/ AND https://roglawfitness.com/push-up-domination/ Quotes to ponder: "Being good enough doesn’t get you noticed. Being good enough doesn’t move you forward in life. Being good enough is the quickest way to ensure your downfall." "Today’s good enough is tomorrow’s obsolete, and the only way to ensure that you aren’t gobbled up by the machine is to run." "Push against being average and challenge yourself to become better than you ever thought you could be, and you will be rewarded for it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 18

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 2913: Perspective is the key to overcoming challenges and staying committed to long-term success. Mark Fisher highlights how shifting our view, whether through historical struggles, personal achievements, or simple progress tracking, can reignite motivation and keep us moving forward. By recognizing growth and resilience, even in small steps, we can maintain momentum and push through obstacles with a renewed sense of purpose. Read along with the original article(s) here: https://markfisherfitness.com/the-one-truth-you-must-know-for-long-term-success/ Quotes to ponder: "It was hotter than this at the battle of Tarawa and colder than this at the frozen Chosin. Get up! You’ll be fine!" "We want results NOW. We commit our money, time, and hard work to achieving them. And when it doesn’t happen in the time we want (NOW), it is totally natural to be frustrated as hell." "Look into your future. Look how far you’ve come and dream of how far you can go." Episode references: Unbroken by Laura Hillenbrand: https://www.amazon.com/Unbroken-World-Survival-Resilience-Redemption/dp/0812974492 Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 17

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 2912: Simplicity is the key to effective training. Complex routines and fancy equipment are unnecessary, what matters most is consistency, effort, and a focus on fundamentals. Ross Enamait emphasizes that real progress comes from mastering the basics rather than chasing trends. Read along with the original article(s) here: https://rosstraining.com/blog/2014/11/effective-training-does-not-require-complexity/ Quotes to ponder: "Simplicity is not a weakness. Some of the most effective training routines are also the simplest." "Hard work and consistency will always trump complexity." "You don’t need a state-of-the-art facility or the latest gadgets to become strong and well-conditioned." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 16

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 2911: A calorie deficit is the key to fat loss, but most people struggle with tracking it accurately. Matt McLeod breaks down a simple six-step system to calculate your personal baseline, track your intake, and adjust accordingly for consistent results. By following this method using scales, food tracking apps, and weight trends, you'll gain better control over your nutrition without relying on unreliable macro calculators. Read along with the original article(s) here: https://mattmcleod.org/deficit/ Quotes to ponder: "Some non-dietitians were off by over 1,000 calories! So, yeah. Buy the scales so you don’t do this." "Try to hit within +/- 50 of that average calorie amount AND weigh yourself every day in the morning before you eat and after you use the restroom." "If your weight is staying about the same (within a pound or so), subtract 250 calories from your daily calorie goal and keep consistent." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 16

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 2910: Our daily routines shape our reality, yet we often fail to notice them. David Cain explores how anything we repeatedly experience, good or bad, fades into the background, influencing our lives without conscious awareness. By recognizing this tendency, we can intentionally design our habits and surroundings to create a more fulfilling and mindful existence. Read along with the original article(s) here: https://www.raptitude.com/2013/10/whatever-becomes-normal-becomes-invisible/ Quotes to ponder: "Whatever becomes normal becomes invisible. We become desensitized to the things we experience repeatedly, and they become part of the backdrop of our lives." "We are always in some environment, always surrounded by conditions that our minds will normalize, whether they are healthy and helpful or destructive and confining." "By consciously choosing what we normalize, we can shape the background of our lives to support us rather than limit us." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 15

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 2909: Swing an axe, haul heavy loads, or power through burpees, Leo Babauta redefines fitness with creative, functional workouts that ditch the gym. Whether it's yardwork that builds real-world strength, prisoner-style bodyweight routines, or unconventional tools like kettlebells and sandbags, these minimalist workouts prove you don’t need fancy equipment to stay fit. If your routine feels stale, this fresh take on movement will inspire you to turn everyday tasks into powerful training sessions. Quotes to ponder: "Axe to chop wood or a sledgehammer to drive in stakes or crush things or a brush-cutter to, well, cut down brush. This is a great workout because you’re swinging something heavy and using your entire body to do it." "The benefits of functional training is that not only do you get stronger, but you do so in a way that will be useful in other life activities, such as work or sports." "Burpees. Do 20, rest, then do 19, rest, then do 18, rest, and so on, all the way down to 1 burpee. This alone is super tough." Episode references: CrossFit Workouts of the Day: https://www.crossfit.com/workout Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 14

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 2908: Probiotics are often touted as a cure-all for digestion, immunity, mental health, and even weight loss, but do they really work? Dr. Neal Malik breaks down the latest research on probiotic supplements, highlighting which strains may be beneficial for specific health concerns like IBS, cholesterol, anxiety, and the common cold. Learn how to choose an effective probiotic without breaking the bank and why some supplements may not be as reliable as they claim. Quotes to ponder: "There are lots of different strains or species of these good bacteria within each person but in different quantities." "Most of the studies suggest that getting doses of 1 billion live probiotic cultures may be what's required in order to see any beneficial effects." "The supplement industry is kind of like the Wild West right now, it's very possible you could go out and purchase what you think is a probiotic supplement, but we might find it contains no good bacteria at all." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 13

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 2907: Ellen Burgan explains that achieving lasting fitness and health isn’t just about knowing what to eat or how to exercise, it’s about mindset. A positive outlook can transform your habits, making healthy choices feel natural and enjoyable. By shifting your focus, telling the right story, and making the journey fun, you’ll create sustainable change and truly thrive. Read along with the original article(s) here: https://ifitbringsyoujoy.com/kickstart-your-journey-of-being-fit-healthy/ Quotes to ponder: "Energy goes where attention flows, and energy flows where attention goes." "Stop talking about the current situation that you don’t like. Stop the negative self-talk. Choose your thoughts and words wisely so you get your thoughts and words going in the direction where you want to take your life." "March negative, bad-feeling thoughts right out the door and replace them with healthy, positive thoughts that feel so much better." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 12

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 2906: The kettlebell swing may look simple, but executing it correctly requires precise technique and body awareness. Eric Leija breaks down the movement step by step, highlighting key form cues and common mistakes to avoid. Mastering this exercise will not only improve strength and conditioning but also unlock variations that can take your workouts to the next level. Read along with the original article(s) here: https://www.ericleija.com/this-is-how-to-do-the-perfect-kettlebell-swing/ Quotes to ponder: "The first thing you need to know about the kettlebell swing is that it’s not an upper-body exercise. The power comes from your hips." "One of the most important things to keep in mind is to hinge from your hips rather than squatting down." "If you feel like you’re lifting the weight up with your upper-body strength, think more about sending your hips forward with a snap, it’s more of a sharp movement than a slow, heavy one." Episode references: Mark Twight Training Philosophy: https://www.gymjones.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 11

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 2905: The 80/20 rule offers a sustainable approach to nutrition, allowing 80% of your food intake to support your health goals while reserving 20% for indulgences. Lea Genders highlights how balance, not rigid restrictions, fosters long-term success and a healthier mindset. Rather than meticulously planning treats, she suggests letting life naturally present indulgences, making healthy eating feel more flexible and enjoyable. Read along with the original article(s) here: https://www.leagendersfitness.com/news/80-20-rule-to-get-results-without-heavy-restrictions Quotes to ponder: "There are no good or bad foods. Of course, some foods are better for your health than others, but a cake is good for a birthday party and kale is bad for dessert." "Plan to eat well all the time, and when life hands you an unforeseen obstacle, it won't be such a surprise." "Living by arbitrary rules without regard to your body's feedback is what gets us all in trouble." Episode references: The Four Tendencies by Gretchen Rubin: https://www.amazon.com/Four-Tendencies-Indispensable-Personality-Profiles/dp/1524760919 Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 10

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 2904: Sitting may be the new smoking, as Bryce Hastings explores the surprising link between prolonged chair use and heart disease. Studying the Hadza people of Tanzania reveals that it's not just sitting, but how we sit that matters; squatting and kneeling activate muscles, reducing harmful triglyceride buildup. Simple changes, like standing desks or moving more throughout the day, could dramatically improve long-term health. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/sitting/ Quotes to ponder: "Sitting is the new smoking. Even if you’re a regular at the gym, long periods of sitting on a regular basis have been shown to significantly shorten your life." "The key difference is that the Hadza don’t use chairs; they squat or kneel. These positions require low-grade muscle activation that, despite the low intensity, has a dramatic effect." "Exercise is great for warding off the hazards of modern life. But if you’re inactive for long periods during the day, you’re still at high risk of contracting some nasty diseases." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 9

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 2903: Life’s problems can feel overwhelming, but many have a simple solution. Nia Shanks shares a refreshingly honest approach using a straightforward flowchart: if you can influence the outcome, take action; if not, let it go. By applying this mindset, everyday frustrations lose their power, and real change becomes possible, whether it’s helping a cause, downsizing for happiness, or simply refusing to waste energy on complaints. Read along with the original article(s) here: https://www.niashanks.com/life-problems/ Quotes to ponder: "Can I influence the outcome? If no, well then, shut up and move on. If yes, great! Now shut up and do something productive." "You can’t change people, but you can be the best version of yourself, and this can have a positive influence on those around you." "Oftentimes we’d be better off choosing a simple, quality action rather than a complicated course of action filled with unnecessary filler and fluff." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 9

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 2902: Girls’ body image can take a major hit during puberty, but parents can help shape a healthy perspective. Maryann Jacobsen highlights five common mistakes, such as restricting portions, labeling food as “good” or “bad,” and neglecting the impact of media and friendships, that can harm a girl’s self-image. By fostering trust in appetite signals, encouraging critical thinking about media, and promoting supportive friendships, parents can empower their daughters to embrace their changing bodies with confidence. Read along with the original article(s) here: https://www.realmomnutrition.com/girls-body-image/ Quotes to ponder: "My body is all wrong and I will try to change it by ignoring its signals of hunger, fullness, satisfaction, and cravings." "Good friends are protective of health and body image. If she’s in a group where she feels she has to be different from her true self to belong, how can she accept herself?" "It’s vital girls understand the virtual world is man-made and not at all like the real world." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 8

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 2901: Mind-body interventions like yoga, meditation, and tai chi do more than just reduce stress, they may actually alter gene expression and lower the risk of inflammation-related diseases. Carolyn Joyce explores research showing how these practices counteract the harmful effects of chronic stress on a molecular level, potentially slowing cellular aging and improving mental health. Incorporating these techniques into daily life could not only enhance well-being but also contribute to long-term physical health. Read along with the original article(s) here: https://www.psychalive.org/new-benefits-mind-body-interventions/ Quotes to ponder: "Mind–body therapies focus on the relationships among the brain, mind, body, and behavior, and their effect on health and disease." "This response may precipitate a health risk when stress is severe or it occurs over a long period of time without adequate coping mechanisms." "Mind-body interventions can improve a person’s level of mental health when compared to those who do not practice these techniques." Episode references: Neurology Journal: https://n.neurology.org/ Alberta Health Services – University of Calgary Study: https://www.albertahealthservices.ca Frontiers in Immunology: https://www.frontiersin.org/articles/10.3389/fimmu.2017.00670/full Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 7

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 2900: Dr. Neal Malik explains how blood pressure naturally rises with age and what can be done to manage it without relying on medication. Regular high-intensity interval training, reducing sodium intake, increasing potassium-rich foods, and following the DASH diet all support heart health and may lower hypertension risk. Even modest weight loss can have a significant impact, proving that small, consistent efforts can lead to meaningful improvements. Quotes to ponder: “Even under optimal conditions, their blood pressure will likely still go up.” “Potassium is kind of amazing in that it can help offset the damage from consuming too much sodium.” “Even a small drop in body weight (like, 5-10 lbs.) can be enough to help drop your blood pressure by a few points.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 6

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 2899: Weighing yourself regularly can be a powerful tool for weight maintenance, helping to catch small fluctuations before they turn into significant gains. Rachel Trotta highlights how monitoring trends, rather than obsessing over daily numbers, allows for subtle course corrections that keep progress on track. She also emphasizes the importance of revisiting the habits that led to success and setting fresh, motivating goals to prevent burnout and keep a healthy lifestyle engaging. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "Monitoring has an almost uncanny power. It doesn’t require change, but it often leads to change, because people who keep close track of just about anything tend to do a better job of managing it." "By being observant of your habits and shifting daily patterns where needed, you’ll be surprised to find that results show up just as easily as ever." "It’s often disappointing that once you lose weight you have to maintain some level of focus and work to keep it off. Wouldn’t it be much more fair if the weight just stayed off after all your hard work?" Episode references: Obesity Journal Study on Daily Weighing: https://onlinelibrary.wiley.com/doi/10.1002/oby.22392 Happy Scale: https://happyscale.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 5

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 2898: Losing weight is one thing, but keeping it off long-term requires a shift in mindset and habits. Rachel Trotta challenges the myth that maintaining weight is harder than losing it, emphasizing the importance of sustainable lifestyle changes. She shares key strategies for navigating the transition, including keeping exercise a priority and strategically increasing food intake to find a "new normal" without regaining weight. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "It’s easy to lose weight, but it’s harder to keep it off." "Instead, you need to embrace that you have a ‘new normal.’" "Keep in mind that exercising an hour per day does not mean slogging it out on the treadmill for 60 minutes every night." Episode references: National Weight Control Registry: http://www.nwcr.ws/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 4

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 2897: Alina Petre explores how eating while standing affects digestion, metabolism, and hunger levels. While standing may speed up digestion and slightly boost calorie burn, it can also increase hunger, cause bloating, and lead to faster food consumption. For those with acid reflux, standing upright while eating could help reduce symptoms, but individuals with food sensitivities may experience digestive discomfort. Read along with the original article(s) here: https://www.healthline.com/nutrition/eating-while-standing-up Quotes to ponder: "Eating while standing may promote increased metabolism and may help with a small amount of fat loss." "Individuals with reflux or heartburn may benefit from standing upright while eating to allow food to digest faster." "Your posture can affect how quickly you digest food. Digestion is slowest when you’re lying down and quickest when you’re standing up and moving." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 3

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 2896: Steve Kamb emphasizes that Mondays set the tone for the entire week, and how you approach them can make or break your momentum. By establishing solid routines, prioritizing the right tasks, and maintaining a strong mindset, you can transform Mondays from a dreaded chore into a powerful launchpad for success. Small, intentional changes can lead to big results, making each week more productive and fulfilling. Read along with the original article(s) here: https://www.nerdfitness.com/blog/always-dominate-monday & https://www.nerdfitness.com/blog/is-it-really-worth-it Quotes to ponder: "Mondays aren’t the enemy; they’re an opportunity to start fresh and take control of your week." "If you dominate Monday, you create momentum that carries through the rest of the week." "Success isn’t about perfection; it’s about consistently making small, intentional choices that add up over time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 2

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 2895: Mixing up your exercise routine prevents boredom, enhances motivation, and leads to better overall fitness. Steve Pavlina explores the benefits of variety in workouts, explaining how adapting to new challenges keeps both body and mind engaged. By experimenting with different exercises, intensities, and environments, you can make fitness a sustainable and enjoyable part of your life. Read along with the original article(s) here: https://www.stevepavlina.com/blog/2006/03/varying-your-exercise-routine/ Quotes to ponder: "Your body and mind will respond positively to the changes, and you’ll likely enjoy exercise a lot more if you don’t let it become too monotonous." "Trying a new activity forces your body to develop new neural pathways, improving coordination and increasing overall fitness." "When you change your exercise routine regularly, you’ll be less likely to hit plateaus and more likely to stay motivated to continue working out." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 2

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 2894: Struggling with debt can be overwhelming, but Andrea Joy shares a practical, balanced approach to managing it without sacrificing mental well-being. By creating a realistic repayment plan, maintaining a healthy money mindset, and focusing on progress over perfection, it's possible to regain financial control. These strategies help reduce stress and build long-term stability. Read along with the original article(s) here: https://savingjoyfully.com/dealing-with-debt-in-a-healthy-way/ Quotes to ponder: "Learning to manage debt in a healthy way is crucial to maintaining both financial stability and peace of mind." "Focusing on progress rather than perfection will help you stay motivated and make steady improvements in your financial health." "Setting realistic financial goals and tracking your progress can make a significant difference in how you approach and overcome debt." Learn more about your ad choices. Visit megaphone.fm/adchoices

Mar 1

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 2893: Getting through the day with energy and enthusiasm is easier with the right habits. Susan Kolon shares ten natural ways to boost your energy, from improving sleep and exercise to tapping into the power of music, laughter, and personal achievement. These simple yet effective strategies help sustain motivation and vitality, no energy drinks required. Read along with the original article(s) here: https://kolonperformancestrategies.com/2021/07/08/how-to-amp-up-your-fire-with-these-ten-energy-hacks/ Quotes to ponder: "Energy begets energy. It may sound counterintuitive that moving your body creates energy, but research says it’s true." "Nothing can create mental energy like crossing something off your to-do list. So go for one micro-task: make that dreaded call or tackle that chore and bask in the energy of achievement." "Laughing causes your body to release those all-important endorphins, which legally provide you a shot of motivation, productivity, and well-being." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 28

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 2892: The ketogenic diet has surged in popularity, but is it truly beneficial for everyone? Dr. Neal Malik breaks down the science behind ketosis, exploring its origins, potential benefits, and risks. He also discusses whether supplementing with ketones offers the same advantages as following a strict ketogenic diet, providing insights into the latest research on how genetics may play a role in the diet's effectiveness. Quotes to ponder: "Keto gained popularity not necessarily because of its effectiveness, but due to athlete and celebrity endorsements." "In the short term, the ketogenic diet appears to be relatively safe for otherwise healthy individuals, but switching from a standard diet can come with side effects." "Those with Inuit ancestry may have a special genetic adaptation that prevents their bodies from producing ketones, suggesting that not everyone is built for ketosis." Episode references: ConsumerLab: https://www.consumerlab.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 27

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 2891: Most weight loss happens in the kitchen, not the gym. While exercise is beneficial for overall health, studies suggest diet plays a much bigger role in shedding pounds. From staying hydrated and downsizing dinner plates to cutting back on processed foods and allowing occasional treats, small, sustainable changes can lead to lasting weight loss without grueling workouts. Read along with the original article(s) here: https://diyactive.com/million-dollar-question-can-i-lose-weight-without-exercise/?amp Quotes to ponder: "It is estimated that if you eat one doughnut a day without exercise, you’d have gained a pound by the 10th day." "The key to taking the weight off and keeping it that way is to ease into diets and prepping your body for the impending loss of sugars, carbs, and unhealthy fats." "As the adage goes, anything that is too rigid will only break." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 26

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 2890: Consuming protein at the right time has long been debated in the fitness world, but does it really make a difference? Eric Bach breaks down the myths surrounding protein timing, revealing that total daily intake matters far more than the timing of each meal or shake. Instead of obsessing over post-workout windows, focus on hitting your daily protein goal, training hard, and recovering properly for the best muscle-building results. Read along with the original article(s) here: https://bachperformance.com/protein-timing-does-it-really-matter/ Quotes to ponder: "It doesn’t matter when you consume protein as long as you get enough." "Protein timing has little effect on muscle and strength building." "Don’t let the protein timing question haunt you any longer. Set your number. Eat protein. Hit your number by any means necessary. Call it a day and grow." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 25

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 2889: Feeling stuck in a rut? Chalene Johnson shares simple yet effective strategies to regain motivation and energy, from setting realistic goals to incorporating exercise into your routine. Plus, learn why lifting heavy weights won’t make you “too big” and how strength training can help you burn fat and boost overall health. Read along with the original article(s) here: https://www.chalenejohnson.com/do-you-lack-energy-and-motivation-heres-how-to-pull-yourself-out-of-the-funk/ & https://www.chalenejohnson.com/the-benefits-of-lifting-heavy-weights-why-you-should-be-strength-training/ Quotes to ponder: "Setting yourself up for success means setting goals that are attainable." "If you make it a habit of moving your body deliberately 5 to 7 times a week you will start to see a difference in yourself and will probably start getting more done throughout the day." "Lifting heavy won’t make you bulk up. Testosterone is the hormone that builds muscle, and men have more of it than women." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 24

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 2888: Riley Pearce explains how breaking big goals into smaller, measurable milestones can keep motivation high and progress steady, whether you're aiming for a fitness goal, a career milestone, or a personal achievement. By focusing on both the "what" (objective) and the "how" (key results), OKRs offer a structured approach to success with built-in opportunities to celebrate small wins along the way. Read along with the original article(s) here: https://freeformfitness.ca/set-and-achieve-goals-with-okrs/ Quotes to ponder: "OKRs, or Objectives and Key Results, is a method and a process to set and achieve goals." "Whatever your goal is, think about how you can break down that goal into smaller goals that will help you achieve the main objective." "Setting key results would give you those endorphin-boosting little-wins that are crucial for maintaining a consistent effort at the gym." Episode references: Measure What Matters: https://www.amazon.com/Measure-What-Matters-Google-Foundation/dp/0525536221 Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 23

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 2887: Tyler Tervooren highlights an eight-year study revealing that mentally challenging work helps maintain cognitive health and agility well into old age. By intentionally engaging in difficult tasks at work, home, and in relationships, you can build a brain that stays sharp for life. Read along with the original article(s) here: https://www.riskology.co/brain-exercise/ Quotes to ponder: "The things you complain leave you exhausted every day after work are actually making your brain stronger and preparing it for top performance for years to come." "What the eight-year study by neuroscientists at the University of Leipzig found is that forcing your brain to work on difficult problems and juggle a variety of tasks when done with care really is akin to lifting weights with your brain." "Just like lifting weights, growth happens when you push yourself a little further than you thought you could." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 23

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 2886: Finding herself constantly chasing more, more experiences, more commitments, and more food, Heather Aardema realized that her relentless hunger was leaving her overwhelmed and unfulfilled. Inspired by Greg McKeown’s Essentialism, she learned the power of saying no and focusing on what truly matters. By embracing a life of “less but better,” she shifted from FOMO to JOMO, trading exhaustion for intentionality and finally finding a sense of fullness. Read along with the original article(s) here: https://nosidebar.com/what-are-you-hungry-for/ Quotes to ponder: "I thought everything was important, and that I could and should do it all. I didn’t pause to create a filter for what deserved my attention and what didn’t." "Instead of getting more done, I’m getting the right things done. I’m choosing to create a life that’s less but better." "My fear of missing out has transformed into a joy of missing out." Episode references: Essentialism : The Disciplined Pursuit of Less by Greg McKeown: https://www.amazon.com/dp/0804137382 Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 22

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 2885: Jenn Hand explains why restrictive eating leads to cravings, disconnects you from your body’s needs, and creates a constant cycle of guilt and failure. True, lasting change comes from self-awareness, intuition, and self-compassion, not another diet. Read along with the original article(s) here: https://tinybuddha.com/blog/why-another-diet-is-not-the-answer/ Quotes to ponder: “You tell yourself you can’t have cake, cookies, bread, or chocolate, so what do you think about all day long? The cakes, cookies, bread, and chocolate.” “Diets work in direct opposition to intuitive eating. They’re based on strict rules and foods you can’t eat.” “A diet is essentially a battle with yourself, and the more you diet, the more the distance you create between you and your body.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 21

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 2884: Electrical muscle stimulation (EMS) forces muscles to contract using electrical impulses, bypassing the brain’s natural signals. Dr. Neal Malik explores research showing that while EMS can increase muscle size, it doesn’t necessarily improve strength, and improper use may lead to injury. Since studies on combining EMS with exercise are still limited, traditional strength training remains the safer and more effective approach. Quotes to ponder: "Even though muscle size increased due to EMS treatment, the actual strength of the muscle didn’t improve." "With EMS, it can be easy to overdo it like use too much electrical stimulation for too long or too often. This can then lead to muscle damage." "Regular exercise that incorporates cardiovascular activities, strength training, and flexibility will probably lead to the best results." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 20

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 2883: Leo Babauta shares a simple yet powerful method: pick one important action, make it tiny and easy, create positive feedback, fully commit to the task, and repeat. By consistently taking micro-actions, you rewire your brain for productivity and progress, transforming even the biggest challenges into manageable steps. Read along with the original article(s) here: https://zenhabits.net/action-habit/ Quotes to ponder: "Act as if this one tiny action were the entire universe." "Thirty seconds of working out is not going to get you in shape, but the Action Habit is about removing barriers and getting moving." "You can’t do it all right now! Instead, focus on something you can do right now." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 19

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 2882: Roger Lawson challenges us to confront our fears head-on, pushing just beyond our comfort zones to create a life worth living. He also emphasizes the importance of objective measurement, wishful thinking won't get you results, but tracking your progress and adjusting accordingly will. Whether it's fitness, career, or personal growth, the difference between what should be and what is can make or break your success. Read along with the original article(s) here: https://roglawfitness.com/the-most-important-life-lesson-from-kill-bill/ & https://roglawfitness.com/what-should-be-vs-what-is/ Quotes to ponder: "A free man is free to acknowledge his fears, without hiding them, or hiding from them. Live with your lips pressed against your fears, kissing your fears, neither pulling back nor aggressively violating them." "Reality is a harsh and cruel mistress, but she’s always fair." "A movement in any random direction is not progression." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 18

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 2881: Melani Schweder shares practical strategies for simplifying your mornings to reduce stress and increase productivity. By preparing the night before, minimizing decision fatigue, and incorporating mindfulness, you can create a calm and intentional start to the day. A streamlined morning routine fosters ease, focus, and a sense of balance that lasts throughout the day. Read along with the original article(s) here: https://www.abrighterwild.com/blog/simplify-your-mornings Quotes to ponder: "By making small tweaks and changes to your morning routine, you can create a smoother, more peaceful start to your day." "A few intentional moments of stillness, breath, or gratitude can shift your mindset and set a positive tone for everything that follows." "Streamlining your morning means removing unnecessary stressors, reducing decision fatigue, and embracing rituals that nourish you." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 17

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 2880: Ryan Frederick highlights how good health can reduce costly medical expenses, delay or eliminate the need for long-term care, and ultimately extend your "wealthspan." With simple lifestyle choices like exercise, strong social connections, and a supportive environment, you can boost both your longevity and financial well-being without expensive interventions. Read along with the original article(s) here: https://www.here.life/blog/staying-healthy-pays-off Quotes to ponder: "The stronger our relationships, the more likely we are to live happy, satisfying, and overall healthier lives." "Those who stay healthy comprise nearly one-third of today’s 65-year-olds and are expected never to need long-term care support." "Efforts to be healthier on the margin, such as finding a walking group or tennis buddies, can help across multiple dimensions." Episode references: The Good Life: Lessons from the World’s Longest Scientific Study of Happiness: https://www.amazon.com/Good-Life-Lessons-Longest-Scientific/dp/198216669X 2023 Genworth Cost of Care Survey: https://www.genworth.com/aging-and-you/finances/cost-of-care.html Harvard Study of Adult Development (TED Talk by Dr. Robert Waldinger): https://www.ted.com/talks/robert_waldinger_what_makes_a_good_life_lessons_from_the_longest_study_on_happiness Outlive: The Science and Art of Longevity: https://www.amazon.com/Outlive-Science-Longevity-Peter-Attia/dp/0593236599 Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 16

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 2879: Eric Leija breaks down the ideal balance of strength and cardio workouts for muscle gain, fat loss, and overall fitness. Strength training at least three times a week and incorporating 3-5 cardio sessions can maximize results. He also highlights the importance of core strength for posture, injury prevention, and functional movement. Read along with the original article(s) here: https://www.ericleija.com/weekly-cardio-strength-sessions-whats-right/ & https://www.ericleija.com/strong-to-the-core-where-movement-starts/ Quotes to ponder: "A braced core is required for the duration of the exercise." "If you hate doing it, you won’t do it, so choose whatever cardio you know you will actually complete!" "A weak core will cause you to open your kinetic chain and allow your spine to roll forward - a recipe for injury." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 16

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 2878: Greg Audino challenges the conventional idea that confidence is built solely on success, arguing that real self-assurance comes from accepting discomfort without judgment. By acknowledging moments of insecurity and recognizing that external challenges only have as much power as we give them, we unlock a deeper, more sustainable confidence. Read along with the original article(s) here: https://medium.com/invisible-illness/confident-about-what-80c055d0fdc0 Quotes to ponder: "Often times the main block in acquiring self confidence is the refusal to be confident in our current state of unconfidence." "You have everything you need inside of you, and teaching yourself to have belief in that is how you’ll develop true confidence." "Getting used to this process, used to the fact that these mishaps only affect you as much as you allow them to, will in time grant you the ability to move through your life with confidence." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 15

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 2877: Ross Enamait emphasizes the power of doing something rather than nothing, debunking the all-or-nothing mindset that holds many back. With a few focused minutes, consistent effort, and a willingness to adapt, you can maintain strength, health, and momentum, no matter how chaotic life gets. Read along with the original article(s) here: http://rosstraining.com/blog/2015/08/27/something-beats-nothing/ Quotes to ponder: "Don’t let your inability to do everything stop you from doing anything." "Rather than complaining about what you can’t do, embrace what you can." "Assuming you live to see another day, you’ll get another chance to do the things that you couldn’t do today." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 14

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 2876: Dr. Neal dives into the world of kombucha, exploring its origins, fermentation process, and the science behind its claimed health benefits. While kombucha is often praised for aiding digestion and boosting immunity, research remains inconclusive, and potential risks exist, especially with homemade versions. Learn what to watch out for and how to safely enjoy this trendy fermented drink. Quotes to ponder: "Kombucha is not made from mushrooms or seaweed; it's actually made by combining black tea, sugar, and yeast together and then letting it sit for about a week or so." "Kombucha tea is probably not going to provide many health benefits, if any at all, but if it's not harming you, enjoy it." "You also need to be careful about where you store your kombucha tea, there have been reported cases of lead poisoning because folks stored their tea in a ceramic pot with a lead-based glaze." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 13

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 2875: Having trouble losing weight despite sticking to your diet? Matthew Benetti breaks down three ways dieting could be slowing your metabolism, leading to frustrating weight-loss plateaus. From metabolic adaptation to decreased movement and muscle loss, understanding these factors can help you make smarter choices and push past stagnation. Read along with the original article(s) here: https://idealnutrition.com.au/3-ways-dieting-could-be-slowing-your-metabolism/ Quotes to ponder: "You feel frustrated that the scale is not changing." "Metabolic adaptation is a real phenomenon to be aware of." "In some dieters, their motivation to do ‘everyday-activities’ decreases." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 12

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 2874: Matt McLeod shares how questioning long-held beliefs about fitness, success, self-love, and even food can lead to a more fulfilling life. By letting go of misleading ideas and embracing brutal honesty, we can remove unnecessary suffering and focus on what truly matters. Read along with the original article(s) here: https://mattmcleod.org/unlearning/ Quotes to ponder: “It’s clear how this played out, but the crucial lesson was this: to get closer to the Truth, I have to be willing to unlearn at any given moment.” “What got you here won’t get you where you want to go. It’s time for something different; it’s time to unlearn.” “True self-love is brutal honesty. You need to have the courage to recognize every dreadful thing about yourself, then actually work towards improving it.” Episode references: Goodfellas (1990): https://www.imdb.com/title/tt0099685/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 11

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 2873: Christian Finn dismantles the "eat big to get big" myth, explaining that while adequate nutrition is necessary for muscle growth, there’s a limit to how much your body can actually use. Overeating beyond that point just leads to fat gain, not faster muscle development. Finding the right balance between training and diet is key to building muscle efficiently while minimizing fat accumulation. Read along with the original article(s) here: https://muscleevo.net/eat-big-to-get-big/ Quotes to ponder: "What do I mean by permissive? I mean that nutrition can permit the growth of muscle tissue but it is not the root cause. That is the function of training." "You can train to grow, but you cannot truly eat to grow." "The last thing you want is to have a large proportion of your weight gain come from fat, and then have to waste time and energy getting rid of it all." Learn more about your ad choices. Visit megaphone.fm/adchoices

Feb 10

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 2872: Bret Gornik and Jason Loebig break down the subtle yet powerful ways peer influence affects what we eat whether at work, with friends, or at home, and provide practical strategies to stay on track. From logging meals to planning ahead, cleaning out the pantry, and gaining support from loved ones, they share how to take control of your choices without feeling isolated or judged. Read along with the original article(s) here: https://livebetterco.org/food-social-pressure-why-support-matters-how-to-combat-it/ Quotes to ponder: "You put the fork (or glass) to your mouth every single time you take a bite (or drink). Nobody 'forces' you to do it." "Discipline creates freedom, plain and simple." "People are either helping or hurting, and it’s time to get everyone playing for the same team. YOUR TEAM." Learn more about your ad choices. Visit megaphone.fm/adchoices