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 2435:
David Cameron-Smith's article from LesMills.com explores the concept of EPOC (excess post-exercise oxygen consumption) and its role in enhancing metabolic rate post-workout. He delves into the science of muscle energy usage and recovery, emphasizing the importance of HIIT for maximizing EPOC and offering practical tips for effective recovery to boost overall training benefits.
Read along with the original article(s) here: https://www.lesmills.com/fit-planet/fitness/hiit-epoc/
Quotes to ponder:
"The more resistance, the higher the number of reps, and the time spent exercising, all vary the total amount of energy needed to sustain physical movement."
"Good recovery starts with hydration and nutrition. Ensuring you are adequately hydrated is vital to speed the removal of lactic acid and allow glycogen stores to be regenerated."
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2435: Feel the Afterburn: How to Maximize the Epoc Effect by David Cameron-Smith of Les Mills on HIIT  Metabolic rate

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...

Nutrition

Fitness

Health & Fitness

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 2583:
Explore the unexpected wisdom turtles offer about healthy living in Jill Coleman's article. Discover how adopting a slow and steady approach, valuing purposeful movement, and wisely taking risks can profoundly impact your well-being and success. Dive into these insights to enrich your life's journey.
Read along with the original article(s) here: https://jillfit.com/2012/08/13/turtles/
Quotes to ponder:
"Slow and steady wins the race. It's about a lifelong commitment to healthy, tight nutrition and consistent training."
"Move with purpose. Rest as needed."
"Cautiously stick your neck out."
Episode references:
Metabolic Effect: https://www.jadeteta.com/blog/
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2583: 3 Healthy Living Insights Learned from Turtles by Jill Coleman of Jill Fit on Optimizing Health  Fitness

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 2582:
Explore financial independence through simple, practical advice in J.D. Roth's discussion of Burton Malkiel’s The Random Walk Guide to Investing. Roth distills a lifetime of investment wisdom into ten straightforward rules, emphasizing the importance of patience, discipline, and the power of compound interest. Whether you're a seasoned investor or just starting out, this episode offers invaluable insights into building wealth and securing your financial future.
Read along with the original article(s) here: https://www.getrichslowly.org/the-random-walk-guide-to-investing-ten-rules-for-financial-success/
Quotes to ponder:
"The advice in this book is both simple and realistic. There is no magic potion in the investment world because the truth is that one doesn't exist."
"Paying off credit card debt is the best investment you will ever make."
"The secret to getting rich slowly (but surely) is the miracle of compound interest."
Episode references:
A Random Walk Down Wall Street: The Time-Tested Strategy for Successful Investing: https://www.amazon.com/Random-Walk-Down-Wall-Street/dp/0393330338
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2582: The Random Walk Guide to Investing: Ten Rules for Financial Success by J.D. Roth of Get Rich Slowly

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 2581:
Discover how meal prepping can transform your eating habits with minimal effort in Lea Genders' insightful article. Learn why preparing your meals in advance not only saves time and money but also promotes healthier dietary choices. Dive into practical tips on organizing your meals for the week and how to maintain excitement in your daily diet.
Read along with the original article(s) here: https://www.leagendersfitness.com/news/meal-prep-to-eat-healthier-with-less-effort
Quotes to ponder:
"Meal prep takes a little more time on the front end but makes my weekly meals so much easier, and saves time and money!"
"Meals prepared at home are almost always healthier, have fewer calories and sodium than restaurant meals."
"Anything you can do in advance will make mealtime easier. Start with chopping vegetables or batch cooking meat."
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2581: Meal Prep to Eat Healthier With Less Effort by Lea Genders on Nutrition Advice  Living Healthier

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 2580:
Explore the fundamentals of a balanced workout plan as Dr. Neal breaks down the importance of combining cardiovascular, strength, and flexibility training to foster overall health and wellness. Learn how integrating variety, enjoyment, and a simple start can lead to sustainable exercise habits, especially as you approach your 40s.
Quotes to ponder:
"Remember this. Write it down and keep it somewhere visible as a constant reminder."
"By strengthening them, we’re slowing down that process."
"By failing to prepare, you are preparing to fail." - Benjamin Franklin
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2580: How to Incorporate Strength Training, Cardio, Yoga, and Flexibility into a Workout Routine

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 2579:
Discover how JC Deen of JCDFitness.com turns everyday routines into opportunities for weight loss in his latest piece on the transformative power of walking. Deen provides practical advice on integrating walking into your daily life, emphasizing its simplicity and accessibility as a fitness tool that also boosts mental clarity and physical health.
Read along with the original article(s) here: https://jcdfitness.com/2017/11/walking-weight-loss/
Quotes to ponder:
"Instead of sitting around on your break, take a 5-10 minute walk around the block or the building if possible."
"Just get out of bed 15 minutes earlier than normal, put on those walking shoes and head out the door."
"Walking on the beach is incredibly relaxing and if you’re like me, you’ll get your feet wet walking on the shore."
Episode references:
Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance: https://diabetesjournals.org/care/article/35/12/2493/38568/The-Effect-of-Walking-on-Postprandial-Glycemic
The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics: https://www.mdpi.com/2072-6643/14/5/1080
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2435: Feel the Afterburn: How to Maximize the Epoc Effect by David Cameron-Smith of Les Mills on HIIT Metabolic rate

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