Optimal Health Daily - Fitness and Nutrition

3285 episódios

3284: I Don't Like Going to the Gym, How Can I Get in Shape? on Lifestyle Fitness Approaches
06/2/2026 | 10min
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.

Episode 3284:

Dr. Neil responds to a listener who dreads the gym but enjoys activities like walking, roller skating, and biking. He explains how boosting the intensity of these enjoyable cardio workouts can improve heart and lung health, burn more calories, and even enhance fitness, without needing a single dumbbell.

Quotes to ponder:

"Some movement is better than no movement."

"We don’t want our heart, lungs, and muscles to get used to our workouts, we want to force them to adapt."

"Researchers have repeatedly found that incorporating these bouts of higher intensity activity will also help you burn more calories during and yes even after the activity session."

Episode references:

Cozy Earth: https://cozyearth.com
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3283: Which Carbs Are Best - This Info Will Save Your Gains by Eric Leija on Workout Nutrition
05/2/2026 | 12min
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.

Episode 3283:

Eric Leija breaks down the myths and truths about carbohydrates, making a compelling case for why cutting carbs may actually hinder athletic performance and recovery. He explains how to tailor carb intake based on your training intensity, highlights the importance of whole food sources, and reveals how strategic carb consumption can fuel your workouts and preserve your gains.

Read along with the original article(s) here: https://www.ericleija.com/which-carbs-are-best-this-info-will-save-your-gains/

Quotes to ponder:

"Your body stores very limited amounts of readily available glucose. If not replenished, your stores become depleted, and your body has to make the shift to using fat for fuel."

"Carbs from whole food sources that have all of their fiber and nutrients intact typically have a pretty low glycemic index."

"Just because the sweet potato isn’t working for you specifically doesn’t mean it’s time to banish carbs altogether."

Episode references:

The Dolce Diet: https://thedolcediet.com/
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3282: Baby Steps Towards Epic Fitness Victory by Mark Fisher on Long-Term Physical Growth
04/2/2026 | 9min
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.

Episode 3282:

Mark Fisher breaks down a practical, no-nonsense approach to getting started with fitness, especially for those who struggle with motivation. By identifying your true “why,” creating a realistic plan, and holding yourself accountable, you can build the foundation for long-term transformation, without burning out or overcomplicating the process.

Read along with the original article(s) here: https://markfisherfitness.com/baby-steps-towards-epic-fitness-victory/

Quotes to ponder:

"Starting any new habit requires an investment of psychic capital, and there must be a strong impetus when our lives offer so many distractions."

"If your workout’s success hinges on commuting 45 minutes to wherever you’re training five times a week, you may want to reconsider your plan."

"If you don’t have a plan to achieve your fitness goal, it’s gonna be hard to stay on track."
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3281: [Part 2] How to Relax Before Bed and Prepare for a Good Night’s Sleep by Sabrina of Budding Optimist
03/2/2026 | 10min
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.

Episode 3281:

Sabrina shares ten calming techniques to help ease your body and mind into restful sleep, from simple breathwork and soothing visualization to acupressure and mindful journaling. These gentle, science-backed practices not only reduce stress and anxiety but also create a consistent bedtime routine that encourages deeper, more restorative sleep.

Read along with the original article(s) here: https://buddingoptimist.com/relaxing-things-to-do-before-bed/

Quotes to ponder:

"Pets can melt more than just our hearts, they can melt away our stress too."

"With mindfulness meditation, you focus your attention on your breath and the present moment, what you experience with your senses and the feelings in your body and mind in the here and now."

"Listening to music for 45 minutes at bedtime for about a month has been shown to positively impact sleep patterns."
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3280: [Part 1] How to Relax Before Bed and Prepare for a Good Night’s Sleep by Sabrina of Budding Optimist
02/2/2026 | 10min
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.

Episode 3280:

Sabrina shares hard-earned wisdom from years of battling insomnia, revealing how a calming bedtime routine transformed her nights and improved her well-being. She explains why structure matters, what habits sabotage sleep, and introduces gentle yet powerful rituals, like warm foot baths and deep breathing, that can help you drift off peacefully.

Read along with the original article(s) here: https://buddingoptimist.com/relaxing-things-to-do-before-bed/

Quotes to ponder:

"A relaxing bedtime routine not only prepares my body and mind for optimal sleep, but also gives me a reassuring sense of comfort."

"Deep breathing that involves not just our chest, but our belly, has been shown to be effective in lowering our heartbeat and stabilizing our blood pressure."

"Too many of us either don’t have a bedtime routine, or engage in the wrong activities before bed, we do things that, instead of winding us down for a good night’s sleep, have the opposite effect on us."
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Sobre Optimal Health Daily - Fitness and Nutrition

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...

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