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 3071:

JC Deen offers a strategic breakdown of how to intentionally lose muscle mass while dieting ideal for athletes in weight-class sports or anyone seeking a leaner frame. He demystifies common misconceptions and provides precise methods for reducing muscle through controlled calorie deficits, specific training changes, and deliberate nutritional shifts.

Read along with the original article(s) here: https://jcdfitness.com/2009/09/how-to-lose-muscle-while-dieting/

Quotes to ponder:

"If you want to lose muscle, you’ll have to stop training them so hard, stop giving them a reason to stick around."

"Eating in a deficit, doing cardio, and lowering your protein intake will surely help the muscle fall off."

"You can’t expect to maintain your muscle mass if you’re not giving your body the stimulus or fuel to do so."

Episode references:

The Rosedale Diet by Ron Rosedale: https://www.amazon.com/Rosedale-Diet-Ron/dp/0060565721

Burn the Fat, Feed the Muscle by Tom Venuto: https://www.amazon.com/Burn-Fat-Feed-Muscle-Transformation/dp/0804137846

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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 3070:

Greg Audino reflects on the quiet devastation of losing parts of ourselves, our dreams, identities, or relationships, and the subtle grief that follows. His compassionate insight offers a powerful reminder that healing doesn’t always mean moving on, but rather making space for pain, presence, and the parts of us we’ve left behind.

Read along with the original article(s) here: https://medium.com/invisible-illness/staring-down-the-barrel-of-loss-your-dreams-yourself-or-someone-else-f07b99901882

Quotes to ponder:

"Loss doesn’t have to be loud to be real."

"Grief can live quietly in the background, feeding on our confusion, our avoidance, our guilt."

"We grieve the parts of us we left behind, even when we chose to."

Episode references:

Man’s Search for Meaning: https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/080701429X

The Body Keeps the Score: https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748

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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 3069:

Mark Fisher explores three common strategies, cheat days, cheat meals, and no-cheat approaches, to help navigate the tension between indulgence and discipline during a fat-loss journey. He urges listeners to find what works best for their own psychology while emphasizing the power of reframing, planning indulgences, and maintaining long-term sanity over dietary perfection.

Read along with the original article(s) here: https://markfisherfitness.com/cheat-meals-cheat-days-cheat-lives/

Quotes to ponder:

"Psychological framing matters. If you’re gonna eat some chips, then DO IT. Don’t feel bad about it. Enjoy it!"

"Willpower is a trainable quality, many people seem to develop psychospiritual super powers by claiming dominance over their food."

"We must be careful not to yank our chains away from Master Junk Food only to hand them over to Master Health Food."

Episode references:

Body-for-LIFE: https://www.amazon.com/Body-LIFE-Strength-Success-Program/dp/0060193395

Orthorexia information (National Eating Disorders Association): https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexia

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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 3068:

Dr. Neal shares science-backed insights on which workout supplements are truly worth considering for beginners. Learn why creatine might help, why glutamine and beta-alanine may not be worth the hype, and how whole foods often outperform supplements for improving performance and recovery.

Quotes to ponder:

"The same result of improved performance can be achieved with the ingestion of sufficient carbohydrates and high biological value protein."

"While it’s safe to take glutamine as a supplement, extra glutamine doesn’t help improve performance or improve immune functioning or help the body heal any faster."

"Most supplements don’t appear to help in reality. The quality of supplements is actually very, very important."

Episode references:

American College of Sports Medicine: https://www.acsm.org

International Society of Sports Nutrition: https://www.sportsnutritionsociety.org

ConsumerLab: https://www.consumerlab.com

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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 3067:

Jessi Kneeland unpacks the toxic roots of food guilt, revealing how fear of fatness, driven by diet culture and societal fatphobia, shapes our everyday eating decisions. By challenging the narrow definition of “healthy” eating, Kneeland urges us to redefine self-care, embrace body diversity, and break free from the exhausting cycle of shame and restriction.

Read along with the original article(s) here: https://www.jessikneeland.com/post/food-guilt

Quotes to ponder:

"Food guilt comes from the idea that eating is wrong, and that when you’ve eaten you’ve made a mistake and must set it right."

"The pattern is: the fear of fatness."

"Trying to figure out the perfect formula, to stay inside that narrow golden window of eating 'right' is beyond stressful and confusing."

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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 3066:

Nadia Mazari breaks down how strategic nutrition choices can help you combat daily fatigue by focusing on meal timing, micronutrient intake, and hydration. Learn how pairing carbohydrates with protein, maintaining balanced iron and magnesium levels, and reducing high-GI foods can lead to more stable energy and better mental clarity.

Read along with the original article(s) here: https://idealnutrition.com.au/fighting-fatigue/

Quotes to ponder:

"An extra 30 minutes of sleep may feel like a good compromise in the early hours of the morning, but having breakfast is critical for refuelling your glycogen stores and stabilising your blood glucose levels throughout the day."

"This is especially true if you are deficient in a certain nutrient. Menstruating women, for instance, are at a higher risk of iron deficiency anemia."

"Low-GI diets typically consist of complex carbohydrates, whole fruits and vegetables, and legumes."

Episode references:

Headspace: https://www.headspace.com/

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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 3065:

Rachel Trotta offers practical strategies for staying healthy while traveling without relying on guilt or extreme discipline. By focusing on mindset, movement, and moderation, she empowers readers to enjoy their trips while maintaining wellness habits that actually last.

Read along with the original article(s) here: https://racheltrotta.com/fitness/tips-healthy-traveling/

Quotes to ponder:

"Travel is not a time to punish yourself with food rules or exercise regimens."

"One of the most important mindset shifts you can make is to stop thinking of vacation as a break from your healthy lifestyle."

"If you’re walking a lot, eating mindfully, and staying hydrated, you’re probably doing just fine."

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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 3064:

Nia Shanks challenges the way we view fitness by encouraging a shift from aesthetic-focused goals to a strength-centered mindset that fosters self-respect and long-term motivation. She highlights how redefining progress through what your body can do, rather than how it looks, can lead to a more empowering and sustainable journey.

Read along with the original article(s) here: https://www.niashanks.com/stop-training-for-weight-loss/

Quotes to ponder:

"Strength is about more than what your body can do, it’s about how you feel in your body and how you live your life."

"Stop trying to shrink yourself. Start trying to become the strongest, most awesome version of yourself."

"Let your workouts be a celebration of what your body can do, not a punishment for what you ate."

Episode references:

Mark Rippetoe’s Starting Strength Book: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738

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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 3063:

Klemen Bobnar challenges the illusion of instant transformation and outlines a realistic five-year plan to build lasting strength and fitness without burnout or injury. By focusing on consistency over intensity, this approach cultivates long-term physical and mental resilience that far outperforms quick fixes.

Read along with the original article(s) here: https://diyactive.com/become-a-beast-in-5-years/

Quotes to ponder:

"Do we want to believe that results can come without putting in real, consistent effort over a period of time? Maybe we do."

"You didn’t get injured. You never overtrained. You are a beast."

"Consistency isn’t pretty. It doesn’t feel fun when you’re doing the same thing over and over, week after week."

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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 3062:

Joel shares a transformative approach to personal finance by adapting the corporate QBR (Quarterly Business Review) into a powerful tool for reviewing and managing personal wealth. His method emphasizes intentional tracking of assets, liabilities, and life events every quarter, offering a clear path toward financial clarity and long-term growth.

Read along with the original article(s) here: http://5amjoel.com/personal-qbr/

Quotes to ponder:

"Net worth tracking is easy. It’s just a simple list of stuff you own, and stuff you owe."

"Hope is not a strategy."

"Even a tiny amount of planning and preparation pays off a huge return."

Episode references:

75 Hard Challenge: https://andyfrisella.com/pages/75hard-info

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