Optimal Health Daily - Fitness and Nutrition

• 3180: How Does Alcohol Affect Your Sleep and How to Protect Your Sleep Quality on Healthy Habits for Better Sleep

  Discover 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

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• 3179: The Top 5 Reasons Your Workout Isn’t Working And What To Do About It by Katie Prendergast with Bach Performance

  Discover 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

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• 3178: [Part 2] 10 Ways to Get Back on Track After a Binge by Rachael Link with Healthline on Healing Your Relationship with Food

  Discover 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

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• 3177: [Part 1] 10 Ways to Get Back on Track After a Binge by Rachael Link with Healthline on Healing Your Relationship with Food

  Discover 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

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• 3176: An Incredibly Easy Three-Step Method To Staying Lean, Fit and Motivated During the Holidays by Ben Greenfield

  Discover 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

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