Optimal Health Daily - Fitness and Nutrition
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Optimal Health Daily, hosted by the esteemed Dr. Neal Malik, a tenured professor, registered dietitian nutritionist, and certified exercise physiologist, is a treasure trove of health and wellness insights. Dr. Neal delves into the latest research and timeless wisdom in nutrition, fitness, and diet, presenting them in easy-to-understand, digestible episodes. His expertise shines through as he handpicks and narrates the most informative and inspiring blog posts, offering practical tips and motivational stories to help listeners on their journey to optimal health.
Each episode is a blend of science-based information and real-life application, making it a unique resource for anyone looking to improve their health and wellbeing. Dr. Malik's approach is holistic and inclusive, recognizing the importance of balancing physical health with mental and emotional wellness. By focusing on diet, fitness, and nutrition, each episode provides you with the tools needed to achieve your health goals. His engaging narration and the podcast's diverse range of topics make it an essential daily listen for you as you seek to lead a healthier, more balanced life.
This podcast is designed for those passionate about diet, fitness, and nutrition. It’s your go-to source for practical advice on managing your diet, improving your fitness, and understanding nutrition. Each episode offers actionable steps to foster a healthier lifestyle, emphasizing the importance of diet, fitness, and nutrition in achieving optimal health.
Listen now, and become an OLD friend--your optimal life awaits...
3152 Episodes
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![3152: [Part 1] 5 Smart Tips To Body Image Confidence by Irene Elias of Self Love Junkie on Building Body Confidence](https://megaphone.imgix.net/podcasts/d58e7704-a461-11f0-9dd8-bf8d17c2765b/image/83bc9e4a9aef541d3f99a7a3ad6dd0f9.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3152: [Part 1] 5 Smart Tips To Body Image Confidence by Irene Elias of Self Love Junkie on Building Body Confidence")
Discover 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."
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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
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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.
Episode 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
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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.
Episode 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!"
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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
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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
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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.
Episode 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."
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![3145: [Part 2] Scared To Go To The Gym? How To Build The Confidence It Takes To Be Consistent and Get Results by JC Deen](https://megaphone.imgix.net/podcasts/a528994e-9e05-11f0-9894-e3976eddeb8c/image/28069f3f2d61f0dddf89a7f0f59dd188.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3145: [Part 2] Scared To Go To The Gym? How To Build The Confidence It Takes To Be Consistent and Get Results by JC Deen")
Discover 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."
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![3144: [Part 1] Scared To Go To The Gym? How To Build The Confidence It Takes To Be Consistent and Get Results by JC Deen](https://megaphone.imgix.net/podcasts/aa67c3ca-9d43-11f0-b04a-6f83e3f4950c/image/d65b4660a183f06b7b11a9241d125134.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress "3144: [Part 1] Scared To Go To The Gym? How To Build The Confidence It Takes To Be Consistent and Get Results by JC Deen")
Discover 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
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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.
Episode 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.”
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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.
Episode 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."
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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."
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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."
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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
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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
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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."
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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
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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.
Episode 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."
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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
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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."
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this doesn't cover how much protein is actually needed and what about vegetarians and vegans?
When they say menstruating women, do they mean a woman who is actively menstruating or just a normal woman capable of menstruation?
Really?? I really don't like when people use "glass" as a unit of measure. How much is a glass amount?
some decent advice tainted by cringy language. writer needs to grow up.
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good advice - people forget you can't stretch cold muscles!
I really needed to hear this. Thanks!
❤️
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Dr. Neil delivers again. Keeping things simple really does keep your mind at peace.
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Did you seriously bleep out "vaginal" canal?
Thank you
Best podcast ever I listen..
optimal health
No ads today????? wow!!!!
vml h. .nn.