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

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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 3175:

Julianna Poplin offers a clear, compassionate guide to building self-discipline through intentional goal-setting, understanding personal motivations, cultivating supportive habits, and removing distractions. Her practical strategies help shift discipline from a burden into a tool for achieving meaningful change and creating a more focused, fulfilling daily life.

Read along with the original article(s) here: https://www.thesimplicityhabit.com/develop-discipline-in-your-life/

Quotes to ponder:

"Discipline isn’t just something that’s nice to have if you want to achieve your goals and make positive changes in your life, it’s necessary."

"Temptation is the enemy of discipline."

"Discipline isn’t something we’re born with, it’s something we develop. Like a muscle, you can strengthen your sense of discipline by putting in the work."

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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 3174:

Anthony Ongaro introduces a surprisingly effective mindfulness technique borrowed from Japanese train conductors that can sharpen your focus and help you reclaim your attention in everyday moments. By combining small physical gestures with verbal cues, this practice can reduce distraction, strengthen intention, and foster more deliberate choices, even in a world full of digital noise.

Read along with the original article(s) here: https://www.breakthetwitch.com/mindfulness-practice/

Quotes to ponder:

"It’s better to choose actively and still do it, versus choose passively and regret it."

"Pointing and calling has been shown to substantially reduce accidents and improve safety conditions."

"When you’re making a clear choice, you can more fully enjoy it without feeling any shame or guilt."

Episode references:

Railway Technical Research Institute: https://www.rtri.or.jp/eng/

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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 3173:

Jenn Hand shares six hard-earned lessons from her years of battling disordered eating, revealing how food obsession often mirrors deeper emotional struggles. Through honesty and insight, she shows how embracing imperfection, self-compassion, and inner awareness can transform the journey toward healing into one of authenticity and personal freedom.

Read along with the original article(s) here: https://tinybuddha.com/blog/consumed-by-food-6-lessons-on-overcoming-disorder-eating/

Quotes to ponder:

"The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up."

"When we abuse our body, we abuse ourselves. And when we respect and honor our body, we respect and honor ourselves."

"A screwed up relationship with food forces you to go deeper into yourself to really heal."

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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 3172:

Dr. Neal Malik explains how toxic stress accelerates the aging process by driving inflammation and keeping the body in a constant state of fight-or-flight. He breaks down the difference between good and harmful stress, and shares simple, science-backed strategies, like deep breathing, exercise, sleep, and social connection, to help you stay youthful and resilient.

Quotes to ponder:

"Good stress is also called 'eustress' that sense of accomplishment after finishing a tough workout."

"With chronic distress, it’s like your body never gets a chance to relax and go back to normal."

"Think of stress management like you would any other important event or meeting during your day."

Episode references:

Harvard Health Publishing – How Stress Affects the Body: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

American Psychological Association – Stress Effects on the Body: https://www.apa.org/topics/stress/body

The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808

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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 3171:

Steve Kamb draws powerful parallels between the Jedi path and lasting fitness transformation, warning against shortcuts like diet fads and gimmicks that lure people to the "Dark Side." With humor and tough love, he lays out a Jedi-worthy mindset: lifelong commitment, consistent effort, and meaningful daily habits over temporary fixes.

Read along with the original article(s) here: https://www.nerdfitness.com/blog/become-a-jedi-how-the-force-can-help-you-get-in-shape/

Quotes to ponder:

"You don’t need supplements, you don’t need pills, you don’t need training aids. You need hard work and dedication."

"Being a Jedi isn’t a profession, it’s a way of life. Getting in shape is no different."

"You can’t half-ass being a Jedi, you can’t half-ass being in shape."

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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 3170:

Steve Kamb delivers a fun, Star Wars-inspired guide to getting in shape by urging you to "unlearn what you have learned" about fitness myths, emphasizing the importance of finding a mentor, and showing how every part of your life, diet, sleep, and exercise, is interconnected. With relatable metaphors and practical tips, he reveals how building a plan and embracing the Force (aka holistic self-discipline) can lead you to lasting transformation.

Read along with the original article(s) here: https://www.nerdfitness.com/blog/become-a-jedi-how-the-force-can-help-you-get-in-shape/

Quotes to ponder:

"You must unlearn what you have learned."

"The Force affects everything around you. Exercising every day but eating and sleeping poorly will NOT give you the results you want."

"If you want to be a kick-ass Jedi, you need to plan out your workouts so you know exactly what you need to accomplish to advance your training."

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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 3169:

Leo Babauta reveals how lasting achievement stems not from constant willpower, but from designing daily habits that put your goals on autopilot. By focusing on one habit at a time, like daily running or budgeting, you can reduce the mental burden of goal-setting and build sustainable momentum toward long-term success.

Read along with the original article(s) here: https://zenhabits.net/autopilot-achievement-how-to-turn-your-goals-into-habits/

Quotes to ponder:

"First we make our habits, then our habits make us."

"Motivation is what gets you started. Habit is what keeps you going."

"Habits are at first cobwebs, then cables."

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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 3168:

Ross Enamait challenges the common narrative that change must be gradual, arguing that true transformation begins with a single, decisive moment. By taking full responsibility and eliminating excuses, he shows how anyone can rewrite their story through action, not someday, but now.

Read along with the original article(s) here: http://rosstraining.com/blog/2012/10/06/the-decision-to-change/

Quotes to ponder:

"Real change begins by taking responsibility for your own life."

"You can either make progress or make excuses. You can’t do both."

"Decide that enough is enough. Decide to be better. And then follow through."

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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 3167:

Melani Schweder explores the surprising health and wellness benefits of sleeping naked, from boosting sleep quality and balancing hormones to improving skin health and emotional intimacy. Her holistic perspective blends science and self-care, encouraging a simple nightly habit that can lead to better rest and deeper connection.

Read along with the original article(s) here: https://www.abrighterwild.com/blog/7-reasons-to-sleep-naked

Quotes to ponder:

"Sleeping naked is a great way to keep your core temperature down, which can help you fall asleep faster and stay asleep longer."

"Being naked, especially around a partner, can help foster a deeper sense of trust, intimacy, and vulnerability."

"Air circulation helps to keep your skin healthy, and letting your body 'breathe' at night can reduce issues like acne, irritation, and even yeast infections."

Episode references:

National Sleep Foundation: https://www.sleepfoundation.org/

The Sleep Doctor: https://thesleepdoctor.com/

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