Optimal Health Daily - Fitness and Nutrition

3294 episódios

3293: The Science of a Brain Break AND Unlocking Your Potential Through Biometrics by Jessica Spendlove on Mental Optimization
14/2/2026 | 13min
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 3293:

Jessica Spendlove reveals how aligning with your ultradian rhythm and integrating brain breaks can elevate productivity while preventing burnout. She also explains how combining subjective awareness with biometric tracking empowers leaders to optimise energy, focus, and recovery,ensuring sustainable, high-level performance in demanding roles.

Read along with the original article(s) here: https://jessicaspendlove.com/the-science-of-a-brain-break-unlocking-holistic-wellbeing-and-peak-performance-for-leaders/ AND https://jessicaspendlove.com/executive-performance-unlocking-your-potential-through-biometrics/

Quotes to ponder:

"Instead of pushing through with caffeine or sugary snacks, taking a 20-minute 'brain break' can recharge your mental energy and prepare you for your next productivity peak."

"Subjective data, how you feel day-to-day, is a critical yet underutilised tool for maintaining long-term performance."

"By understanding how your body operates, what drives your energy, what disrupts your focus, and what enhances your recovery, you can unlock your full potential as a leader."

Episode references:

WHOOP wearable technology: https://www.whoop.com

Oura Ring sleep tracker: https://ouraring.com

Non-Sleep Deep Rest (NSDR): https://www.youtube.com/watch?v=AKGrmY8OSHM
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3292: How Much Rest Do You Need Between Exercise Sets and Days and How to Design the Best Workout Routine
13/2/2026 | 8min
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 3292:

Dr. Neal Malik answers a listener’s question about rest intervals during workouts, explaining how adjusting rest periods can impact strength gains, workout intensity, and recovery. Drawing from both science and personal insight, he emphasizes the balance between stress and rest as the key to progress, injury prevention, and long-term growth.

Quotes to ponder:

"Stress plus rest equals growth."

"By limiting your rest time, you're gonna keep your heart rate up so your resistance training actually becomes kind of a cardio workout too."

"Maintaining proper form is so important for injury prevention."

Episode references:

Peak Performance: https://www.amazon.com/Peak-Performance-Elevate-Achieve-Greater/dp/162336793X
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3291: Why I’ve Started “Running” by Jessi Kneeland on Reframing Exercise
12/2/2026 | 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 3291:

Jessi Kneeland reflects on her unexpected shift toward running, not for fitness, but as a powerful tool to process anxiety and emotional overwhelm. With vulnerability and insight, she explores how honoring her body’s intuitive need for movement helped her reclaim a sense of clarity, agency, and emotional stability.

Read along with the original article(s) here: https://www.jessikneeland.com/post/why-i-ve-started-running

Quotes to ponder:

"Sometimes our bodies identify a threat, and determine that we need to flee (or fight), so they give us the literal energy we need to do so!"

"When the source of stress isn’t something we can literally flee from, we still need to use up and metabolize that 'run away' energy out of us somehow!"

"Sometimes we train for fun, and sometimes we train to be safe and stable, physically, mentally, and emotionally."
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3290: [Part 2] Iron Deficiency - Everything You Need To Know by Nicole Poidevin with Ideal Nutrition on Nutrient Awareness
11/2/2026 | 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 3290:

Nicole Poidevin breaks down the varying iron requirements across life stages and dietary preferences, highlighting the challenges and solutions for vegans and vegetarians. Learn which foods offer the best sources of haem and non-haem iron, and how to optimize iron absorption through simple dietary pairings and timing tips.

Read along with the original article(s) here: https://www.idealnutrition.com.au/iron-deficiency-are-you-at-risk/

Quotes to ponder:

"Organ meats such as liver are extremely nutritious, containing high amounts of iron and other nutrients."

"Eating foods high in Vitamin C with those high in iron can greatly enhance absorption."

"Avoiding tea and coffee with meals can also be beneficial as the tannins in these beverages can bind to iron and inhibit absorption by as much as 50%."

Episode references:

Nutrient Reference Values for Iron: https://www.nrv.gov.au/nutrients/iron
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3289: [Part 1] Iron Deficiency - Everything You Need To Know by Nicole Poidevin with Ideal Nutrition on Nutrient Awareness
10/2/2026 | 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 3289:

Nicole Poidevin highlights why iron deficiency remains one of the most common and overlooked nutrient gaps, even in well-fed populations. She explains how factors like menstruation, plant-based diets, and intense exercise increase risk, and offers a clear breakdown of symptoms, causes, and treatment options.

Read along with the original article(s) here: https://www.idealnutrition.com.au/iron-deficiency-are-you-at-risk/

Quotes to ponder:

"Iron is a mineral required for a number of functions within the body including making red blood cells and transporting oxygen around the body."

"The symptoms of iron deficiency include general fatigue and weakness, pale skin, shortness of breath, headaches, dizziness, cold hands and feet, brittle nails, and more."

"Athletes and those that participate in regular exercise are prone to iron deficiency due to an increased need for the mineral."
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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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