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Optimal Health Daily

Optimal Health Daily

Author: Optimal Living Daily | Dr. Neal Malik

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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 and fitness, 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. 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.


Listen now, and become an OLD friend--your optimal life awaits...

2508 Episodes
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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2507: Emma Hogan of LesMills.com unveils the hidden truths about junk food and its surprising comparisons to so-called "healthy foods." Through a roundup of the latest research, Hogan illustrates how making smart, science-backed food choices can mitigate the health risks associated with junk food. Discover how a simple peanut butter jelly sandwich could add minutes to your life and why certain "healthy staples" might not be as beneficial as you think. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/research-roundup-nutrition/ Quotes to ponder: "The average American eats about 22 teaspoons of added sugar a day – that’s more than three times the recommended daily amount for women and twice the recommended daily amount for men!" "Researchers found that you can almost mitigate the life-shortening effects of a hot dog with a portion of nuts (one portion adds 26 minutes to your life)." "While eating healthy plant-based foods is a good move for us all, it’s particularly good for young adults." Episode references: A hot dog could cost you 36 minutes of healthy life by the University of Michigan: https://michigantoday.umich.edu/2021/08/27/a-hot-dog-could-cost-you-36-minutes-of-healthy-life/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2506: Steve Pavlina's article "The Value of Confidence" explores the transformative power of self-belief and imagination in overcoming self-doubt and achieving success. Pavlina argues that confidence isn't just the result of past successes but a self-generated state that can significantly impact our ability to perform under pressure, offering vivid examples from public speaking to personal challenges. Read along with the original article(s) here: https://stevepavlina.com/blog/2004/11/the-value-of-confidence/ Quotes to ponder: "Confidence is a feeling of certainty, a natural inner resource that can be summoned whenever you want it." "Imagination is more powerful than knowledge." "Even when your knowledge tells you to expect failure, you have the ability to consciously direct your imagination to override that impulse and feel certain of success anyway." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2505: Christian Finn's examination of fasted weight training in "Fasted Weight Training: Research, Pros & Cons - Part 2" demystifies the impact of training on an empty stomach. Finn concludes that, while fasted training doesn't significantly affect fat loss or muscle gain compared to fed training, personal preference and dietary control play pivotal roles in achieving fitness goals. The exploration extends to optimal training times and the nuanced benefits of fasting on the body's hormonal landscape, offering a balanced view for enthusiasts pondering the timing and nutritional context of their workouts. Read along with the original article(s) here: https://muscleevo.net/fasted-weight-training/ Quotes to ponder: "Ultimately, the best time of day to train is the time of day that works for you and fits your schedule." "As far as getting lean is concerned, the food you eat (or don’t eat) is a lot more important than what you do in the gym." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2504: Christian Finn from MuscleEvo.net challenges the popular belief that fasted weight training is detrimental to muscle growth and performance. Finn argues that the body's glycogen stores are sufficient to fuel high-intensity workouts during fasting periods, and with the right dietary approach, muscle can still be gained. He addresses common concerns and offers insights into optimizing fasted training for muscle growth and fat loss. Read along with the original article(s) here: https://muscleevo.net/fasted-weight-training/ Quotes to ponder: "Lifting weights, sprinting, doing CrossFit WODS, and other high-intensity activities all depend on carbs for fuel. If you perform any of these activities during (or worse, at the end of) your fast, your performance will suffer." "Fasted weight training is not the catabolic, performance-sapping menace that many claim. A bout of strength training, even when it’s done during a fasted period, will still lead to muscle being gained." "As long as the right dietary boxes are being ticked, muscle will still be gained whether weight training is done in a fasted or non-fasted state." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2503: Nancy Clark of NancyClarkRD.com debunks the myth of snacking as a negative habit, particularly for athletes, revealing that strategic eating can actually bolster energy and aid in weight management. Clark's approach focuses on the timing and quality of meals to combat the unhealthy snack attacks that plague many, offering practical solutions to make snacking a beneficial part of an athlete's diet. Read along with the original article(s) here: https://nancyclarkrd.com/2020/01/14/winning-the-war-against-snack-attacks/ Quotes to ponder: "Hungry athletes (and all people, for that matter) tend to crave sweets (and fats) and can easily eat too many donuts, chocolate chip cookies, candy bars—foods with sugar (for quick energy) and fat (for concentrated calories)." "To easily and painlessly resolve nutrient-poor snack-attacks, eat before you get too hungry." "Winning the war against hunger requires white knuckles. Not sustainable and not fun." Episode references: SCAN: https://www.scandpg.org/new-dpg-launch Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2502: Chris Guillebeau's article on ChrisGuillebeau.com delves into the characteristics that distinguish highly effective individuals, emphasizing the importance of self-reflection, personal values, and authentic living. It highlights the essential practice of making intentional choices, embracing one's goals, and finding a balance between serving others and self-care. Read along with the original article(s) here: https://chrisguillebeau.com/habits-of-highly-effective-real-people/ Quotes to ponder: "Everybody talks about wanting to change things and help and fix, but ultimately all you can do is fix yourself. And that’s a lot. Because if you can fix yourself, it has a ripple effect." "The greatest productivity hack is to love what you do. It is much, much easier to be both productive and satisfied when you spend most of your time on something you find meaningful." "Time you enjoy wasting is not wasted time." Episode references: WHEN: The Scientific Secrets of Perfect Timing by Daniel H. Pink: https://www.danpink.com/books/when/  Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2501: Rest and recovery are pivotal for achieving fitness goals, as Rachel Trotta highlights through the tale of an overzealous trainee. Trotta emphasizes the counterintuitive yet crucial role of rest days in muscle gain and fat loss, debunking the myth that more cardio equals better results. This insight not only corrects common fitness misconceptions but also guides enthusiasts towards a more balanced and effective workout regimen. Read along with the original article(s) here: https://racheltrotta.com/fitness/why-you-shouldnt-do-cardio-every-day/ Quotes to ponder: "Overtraining, especially doing cardio every day, is more than a mistake – it is a mindset." "Your body is not an enemy that must be punished into submission through exercise. It is a partner on your journey, and it will work with you when its needs are met." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2500: Discover how to navigate the pre-diabetes diagnosis with actionable steps from a health expert. Learn about the importance of exercise intensity, hydration, dietary adjustments, and stress management to effectively reduce blood sugar levels and mitigate the risk of developing diabetes. Quotes to ponder: "More stress leads to more sugar in the bloodstream. More sugar in the bloodstream means the risk for diabetes goes up." Episode references: Interval Training & Diabetes: https://www.ama-assn.org/delivering-care/diabetes/why-your-patients-prediabetes-might-benefit-interval-training Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2499: Kirsten Nunez's article on Healthline.com debunks a common belief about nighttime exercise affecting sleep quality. Highlighting recent studies, Nunez reveals that moderate-intensity workouts before bed might not only be harmless but beneficial, offering tips on choosing the right types of exercise and timing to enhance sleep health. Read along with the original article(s) here: https://www.healthline.com/health/working-out-before-bed Quotes to ponder: "Regular exercise has many benefits, including better sleep. It can promote relaxation, reduce anxiety, and normalize your internal clock." "It’s been long believed that working out before bed can make it harder to get a good night’s rest. But, according to recent research, this may not necessarily be true." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2498: In "Why You Should Eat When You're Sick," J.C. Deen shares a candid recount of battling illness while stressing the critical need to nourish the body. Through personal anecdotes, Deen highlights how maintaining a nutrient-rich diet, hydration, and rest play pivotal roles in recovery, offering pragmatic advice that underscores the body's demand for energy and nutrients during sickness. Read along with the original article(s) here: https://jcdfitness.com/2009/02/why-you-should-eat-when-youre-sick/ Quotes to ponder: "Please, if you are listening to this, take these tips to heart and do not for whatever reason continue on your fat loss diet when you are ill." "When you are sick, your body needs all the energy it can acquire. Stick with foods that are fresh and natural." "Eat at Least Your Body weight in Grams of Protein – Maintain that hard earned LBM." Episode references: YMCA: https://www.ymca.net/ Fight Club on IMDB: https://www.imdb.com/title/tt0137523/ Reservoir Dogs on IMDB: https://www.imdb.com/title/tt0105236/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2497: In this episode, Dr. Neal Malik presents Alexis Mallery's article from DIYActive.com, offering practical tips on coping with back pain and discomfort. The article emphasizes the importance of staying active, maintaining proper posture, practicing self-care, and incorporating mindful movements during exercise and daily activities. Additionally, Mallery provides specific exercises that are generally considered "back-safe" to help manage and prevent back pain. Read along with the original article(s) here: https://diyactive.com/ways-to-cope-with-back-pain-and-discomfort/ Quotes to ponder: "Knowing yourself is paramount when it comes to health and wellness. We can’t ignore our hardships or hang-ups. Owning them and figuring out how to creatively and healthily handle them is the best plan of action for long-term health/wellness." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2496: Dr. Neal Malik narrates Chalene Johnson's blog post from ChaleneJohnson.com, exploring the author's experiences living healthier in Europe. Chalene compares lifestyle differences between France and the U.S., emphasizing the freshness and quality of European food, the appreciation for leisure, and the overall health benefits observed. The episode delves into potential explanations for these differences, touching on culinary traditions, portion sizes, local sourcing, and regulations on additives. Chalene encourages listeners to adopt a healthier European lifestyle by prioritizing whole foods, moderating serving sizes, savoring meals, staying active, and maintaining work-life balance. Read along with the original article(s) here: https://chalene.com/healthy-lifestyle-in-europe/ Quotes to ponder: "Compared to the convenience-driven restaurants we often experience in the U.S., the European countries we’ve visited clearly appreciate slowing down and savoring life’s simple pleasures." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2495: Dr. Neal Malik narrates Marc Bilodeau's blog post from FitTrend.com, focusing on three simple rules for tracking progress effectively. Marc emphasizes the importance of tracking essential data, focusing on trends rather than individual data points, and maintaining consistency in recording efforts related to health and fitness goals. The episode provides practical insights for utilizing technology and avoiding information overload while monitoring progress. Read along with the original article(s) here: https://www.fittrend.com/three-simple-rules-for-tracking-your-progress/ Quotes to ponder: "You can’t remember everything related to your goals. So, tracking yourself is the best way to monitor your progress." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2494: Host Greg Audino introduces Keith Wilson's blog post from Keith Wilson Counseling.com. The post draws parallels between the Broken Window Theory in criminology and personal relationships. Keith emphasizes the importance of addressing small annoyances early in relationships, highlighting their potential to fester and corrode. The analogy encourages listeners to understand the consequences of their actions and provides insights into effective relationship maintenance. Read along with the original article(s) here: https://keithwilsoncounseling.com/2015/07/10/the-broken-window-theory-of-personal-relationships/ Quotes to ponder: "The broken window theory teaches us that small things matter, that there are consequences to our actions; both when we break a window and when we make a complaint." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2493: Dr. Neal Malik narrates Lizzie Merritt's blog post from TinyBuddha.com. The post explores the emotional aspects of overeating and unveils the connection between avoiding emotional pain and weight gain. Lizzie shares her personal journey, highlighting the societal pressures of body image and the realization that acknowledging and accepting our emotions is key to achieving optimal health. Read along with the original article(s) here: https://tinybuddha.com/blog/the-most-common-cause-for-overeating-and-how-to-overcome-it/ Quotes to ponder: "When we run from our feelings, they follow us. Everywhere." ~Martha Beck, Ph.D "So even if the hot loneliness is there, and for 1.6 seconds we sit with that restlessness when yesterday we couldn’t sit for even one, that’s the journey of the warrior." ~Pema Chödrön Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2492: In this Q&A edition, Dr. Neal answers a listener's health and fitness question. The episode encourages listeners to submit their own questions for a chance to receive a free copy of the Optimal Living Daily workbook. Dr. Neal provides various ways to submit questions and expresses gratitude for listener engagement. Episode references: The Optimal Living Daily workbook can be obtained by sending a relevant health-related question to health@oldpodcast.com. Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2491: Laura Hout's compelling article for PsychAlive.org addresses the controversial and often misunderstood topic of food addiction, comparing it to substance use disorders and the societal challenges those affected face. Through personal anecdotes and research findings, Hout explores the deep-rooted causes of binge eating and obesity, highlighting the critical need for compassionate, comprehensive treatment approaches beyond conventional diets and medical interventions. Read along with the original article(s) here: https://www.psychalive.org/food-addiction/ Quotes to ponder: "People often ask, 'Is there such a thing as food addiction?' and the answer, for many, is a resounding 'Yes!'" Episode references: "In the Realm of Hungry Ghosts" by Dr. Gabor Mate: https://www.amazon.com/Realm-Hungry-Ghosts-Encounters-Addiction/dp/155643880X "The Origins of Addiction: Evidence from the Adverse Childhood Experiences Study" by Dr. Vincent J. Felitti: https://www.academia.edu/38521084/The_origins_of_addiction_the_adverse_childhood_experiences_study_pdf Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2490: Ross Enamait of RossTraining.com challenges the common obsession with finding the "hidden gem" in athletic training, reminding us that success hinges not on elusive secrets but on the consistent application of effort and the mastery of basics. Enamait's perspective underscores the importance of self-reliance and the timeless efficacy of fundamental principles in achieving athletic excellence. Read along with the original article(s) here: https://rosstraining.com/blog/the-endless-search/ Quotes to ponder: "The most important aspect to any program is you. You get what you put into it." "Knowledge is only potential power." "People may doubt what you say, but they will believe what you do." Episode references: The Napoleon Hill Foundation: https://www.naphill.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2489: Steve Kamb's article, "The Mike Tyson’s Punch-Out Guide to Becoming Quasi-Famous and Inspiring Others" on NerdFitness.com, uses the classic video game as a metaphor for overcoming obstacles and achieving greatness. Kamb encourages readers to become underdog success stories in their fitness journeys, emphasizing the importance of intelligence, determination, and heart. He outlines practical steps for anyone looking to inspire others and make significant life changes, making it a must-read for those seeking motivation and guidance on their path to wellness. Read along with the original article(s) here: https://www.nerdfitness.com/blog/the-mike-tyson%e2%80%99s-punch-out-guide-to-becoming-quasi-famous-and-inspiring-others/ Quotes to ponder: "Decide that you want to make a change. This is incredibly important - if your head isn’t in it for the right reasons, you won’t succeed." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2488: Jill Coleman of JillFit.com dives into the transformative journey of dieting with her insightful guide on "The 5 Phases of Successful Dieting - Part 2". Coleman's approach demystifies the process of habit formation and adjustment, offering practical strategies for integrating new, sustainable habits while shedding the all-or-nothing mindset. Her methodical and relatable advice promises a roadmap to long-term success and ownership of one's health journey, making it a must-listen for anyone looking to make lasting changes. Read along with the original article(s) here: https://jillfit.com/2012/11/08/the-5-phases-of-successful-dieting/ Quotes to ponder: "The toughest moments are also the most transformative. Take the reigns at this point, and own your journey, own your results, own your future." "Consistency is what matters, and though you might not get it right every time, you are doing it 90%+ of the time and are starting to live the lifestyle." "Tight nutrition and consistent training are part of a feed-forward cycle. The more you do them, the easier it becomes to keep doing them." Learn more about your ad choices. Visit megaphone.fm/adchoices
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mockingbird lane

good advice - people forget you can't stretch cold muscles!

Jan 14th
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Magalí Bernard

I really needed to hear this. Thanks!

Oct 18th
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Adam Rothstein

Dr. Neil delivers again. Keeping things simple really does keep your mind at peace.

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Ruba Ali Al-Hassani

Did you seriously bleep out "vaginal" canal?

Jun 4th
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Discernment Queen

Thank you

Apr 2nd
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Unknown user

Best podcast ever I listen..

Aug 28th
Reply (1)

Nelly Ardito

optimal health

Jan 16th
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Kit Tan

No ads today????? wow!!!!

Jan 5th
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Jason Gordon

vml h. .nn.

Aug 10th
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