Optimal Health Daily - Fitness and Nutrition

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3575: Anthony Ongaro explains how five ordinary habits, eating salad for breakfast, cutting back on sugar, drinking plenty of water, going to the gym six days a week, and writing down every idea, added up to steady weight loss and more energy over 120 days. He shares how regular exercise helped reinforce the other healthy habits, and argues that consistent repetition matters more than difficulty, so starting small with one or two changes is enough. Read along with the original article(s) here: https://www.breakthetwitch.com/habits-that-changed-my-life/ Quotes to ponder: "Just showing up at the gym six times a week is the key habit that's helped accomplish great results." "Working out regularly encouraged me to eat better, drink more water and make healthier choices overall." "It's really the repetition of these habits that changed my life, not how difficult or how many of them." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Ready to clean out your closet and make some extra money? Download the ⁠⁠Vinted app⁠⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3573: Nancy Clark explains how athletes who train at dawn can fuel their workouts, from a quick 200 to 400 calorie snack to eating breakfast the night before or taking in fuel during the session. She walks through the research showing that even a small amount of carbohydrate and fluid before morning exercise can noticeably improve performance. She also explains why skipping pre-exercise food to burn more fat misses the point for anyone focused on weight loss. Read along with the original article(s) here: https://nancyclarkrd.com/2019/02/07/fueling-tips-for-early-morning-exercisers/ Quotes to ponder: "The issue is not whether you have burned fat during exercise but if you have created a calorie deficit by the end of the day." "Eating excess calories after a fat-burning workout gets you nowhere." "If you have been exercising on empty, you will likely discover you can exercise harder, feel better, and get more enjoyment from your workouts." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3571: Lea Genders explains why losing weight was always the easy part for her and keeping it off was the real challenge. She walks through the habits that separate chronic dieters from people who maintain their weight loss, from all-or-nothing diets and cutting out whole macronutrient groups to obsessing over the scale and skipping sleep. Her alternative is a slower, sustainable approach built on whole foods, strength training, and healthy habits that last. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2017/5/21/things-that-dieters-do-that-maintainers-dont Quotes to ponder: "When there's no wagon, you can't fall off it." "Fats don't make you fat. Carbs don't make you fat. Eating more calories than you expend (from any source) causes fat storage." "Learn to enjoy the journey because there is no finish line." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Ready to clean out your closet and make some extra money? Download the ⁠⁠Vinted app⁠⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3569: Ross Enamait explains that there is no single ideal training frequency, and that the smarter approach is to embrace the body's natural need to move while adjusting intensity based on how the body feels each day. In the second article, he shows how small additions, like a few minutes of heavy sandbag carries at the end of a workout, can add up to big results without rebuilding an entire program. His takeaway is that patience and consistency make fitness far more rewarding than an all-or-nothing approach. Read along with the original article(s) here: https://rosstraining.com/blog/2013/12/training-frequency/ AND https://rosstraining.com/blog/2012/10/small-additions-produce-big-results/ Quotes to ponder: "Far too many people have been fooled to believe that exercise is only useful when you are beating yourself into the ground." "You will naturally perform more often (and better) when doing something you enjoy." "I always encourage ambition, but don't let your mind get ahead of your body." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Ready to clean out your closet and make some extra money? Download the ⁠⁠Vinted app⁠⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3567: Rachel Trotta explains why the popular food-as-fuel mindset, while an improvement on emotional eating, leaves out the many roles food plays in our lives. Comparing eating to spending money, she makes the case for a middle path that pairs smart planning with genuine enjoyment. Her takeaway is that healthy eating habits come from embracing balance rather than choosing between rigid control and eating with abandon. Read along with the original article(s) here: https://www.racheltrotta.com/healthy-eating/more-than-fuel/ Quotes to ponder: "As I often tell clients, it's less about what you eat and more about how you eat it." "You are the variable, not the food." "We improve our relationship with food when we couple sensible dietary restraint with genuine enjoyment, understanding that food, like money, can play many roles in life." Ready to clean out your closet and make some extra money? Download the ⁠Vinted app⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Ready to clean out your closet and make some extra money? Download the ⁠Vinted app⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3565: Courtney Carver explains how feeling better rarely begins with a perfect plan and more often begins with removing stress and excess. Writing from her own experience with a chronic illness diagnosis, she walks through ten gentle practices, among them building a healthcare team worth trusting, resting before exhaustion forces it, setting boundaries around screen time, and allowing healing to take the time it takes. The through line is a set of healthy habits that ask for less rather than more. Read along with the original article(s) here: https://bemorewithless.com/best-health/ Quotes to ponder: "Feeling guilty and apologizing for taking care of yourself is not taking care of yourself." "If you want to feel better and have more energy, you have to be willing to live with less stress." "Learning to trust yourself will make all the difference." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3563: Becca Shern pairs two short essays on what health looks like in practice. In the first she argues for cultivating wellness by adding things like energizing food, unforced movement, sleep, and laughter rather than organizing life around restriction and fear of hazards. In the second she examines her own drinking, how a weekly beer became a nightly one, and what a month of abstinence revealed about the boredom and monotony underneath the habit. Read along with the original article(s) here: http://minimalwellness.com/cultivatingwellness/ and http://minimalwellness.com/drinking/ Quotes to ponder: "Instead of obsessing about what to restrict, eliminate, and avoid, we can focus on what positive actions we can take to cultivate wellness, build vibrancy, and feelings of good health." "We can be physically active in a way that honors our innate need to move but doesn't feel punitive or forced." "Habits are behaviors on auto-pilot that have environmental or emotional triggers." Ready to clean out your closet and make some extra money? Download the ⁠Vinted app⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Ready to clean out your closet and make some extra money? Download the ⁠Vinted app⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3561: Sabrina writes from nearly three years of serious illness in her early twenties and turns the usual advice inside out, listing the habits guaranteed to make anyone feel sicker than they really are. This first part covers dressing like a patient, throwing out the daily routine that creates structure and predictability, and complaining about everything. Her point is that identity, routine, and where attention goes are healthy habits with real physical consequences during an illness. Read along with the original article(s) here: https://buddingoptimist.com/6-habits-make-us-feel-sicker/ Quotes to ponder: "Research suggests that the clothes we wear can influence our behavior, attitudes, personality, and even how we interact with others." "Having a routine will also make you feel more in control of your life." "There's no doubt about it, complaining is bad for our health." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3559: Joshua Becker gathers the research on what household clutter does to the people living in it, from elevated stress hormones and disrupted sleep to reduced focus and heavier snacking. He argues that the cost of a cluttered home is not cosmetic but physical and psychological, and that it accumulates quietly. His case is that decluttering is less about impressing visitors than about building a home where healthy habits come easier for everyone in it. Read along with the original article(s) here: https://www.becomingminimalist.com/how-clutter-affects-our-health/ Quotes to ponder: "Clutter is so much more than a nuisance." "When you start, you begin to enjoy the physical, emotional, and psychological benefits of living with less clutter." "A decluttered home isn't just about impressing the neighbors when they come over; it's about preparing an environment where everyone in our family has the best chance to succeed." Ready to clean out your closet and make some extra money? Download the ⁠Vinted app⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3557: Kathy Robinson explains that dread is the fastest route out of an exercise program, and that willpower runs out long before an activity you enjoy does. She offers prompts for finding movement that genuinely appeals, from childhood favorites to things never tried, and describes how personality preferences shape which fitness routine holds. Her argument is that the best exercise is simply the one you keep doing. Read along with the original article(s) here: https://athenawellness.com/blog/2021/4/1/how-to-fall-in-love-with-your-exercise-routine Quotes to ponder: "Forcing yourself to do exercise you don't enjoy will only last so long before your willpower gets depleted." "Because what's the best exercise? The one you keep doing." "Movement is a lifelong commitment." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Ready to clean out your closet and make some extra money? Download the ⁠Vinted app⁠ for free and start listing. With no seller fees, you keep every dollar you earn. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3555: Kris Gunnars examines whether completely avoiding junk food is better than allowing the occasional treat. He looks at the research on strict, all-or-nothing dieting and at the flexible nutrition approach that keeps most calories in whole foods while leaving room for favorites, then covers practical ways to cut back without banning anything outright. He also notes when trigger foods are worth raising with a healthcare professional. Read along with the original article(s) here: https://www.healthline.com/nutrition/avoiding-junk-food Quotes to ponder: "Classifying foods as clean or dirty, or good or bad, can lead you to form an unhealthy relationship with food." "Eating your favorite treats in moderation can help you stick to your diet (especially long term), enjoy holidays and other special events, and avoid unhealthy preoccupations with food." "Remember that it's best to implement small changes over time to ensure lasting results." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3553: Mark Fisher covers two qualities he considers underrated in training for a long healthy life: power and single leg stability. He explains that power, the ability to express strength quickly, declines faster with age than maximum strength, and that it is what lets someone react to a slip before it becomes a fall. He then makes the case for asymmetrical and single leg work, and for treating both as part of the healthy habits that keep people independent. Read along with the original article(s) here: https://markfisherfitness.com/two-training-tips-for-optimal-aging/ Quotes to ponder: "As we age, it's no secret we tend to lose some strength." "a well-rounded training program should include some exercises that challenge you to move with some speed" "the more proactive we are with thoughtful training programs and execution, the better we're setting ourselves up to age with independence and grace" Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices