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 3048:

Stefanie Bonastia explores the hidden cost of over-identifying with diet culture and fitness, revealing how fear of mediocrity often masks untapped passions and deeper potential. Through Lauren's journey, we discover how shifting from obsessive control to intuitive self-trust can unlock freedom, purpose, and a fuller sense of self-worth.

Read along with the original article(s) here: https://www.jessikneeland.com/post/fear-of-mediocrity

Quotes to ponder:

“I’m leaving the only thing I’m good at, and something that honestly gives me a high. Without that, I’m afraid I’ll be bored and - mediocre.”

"Controlling food is a quick response. Your friends will admire your dedication, your family will approve of your discipline, and society at large will validate you for being a clean-eating, gym-going, responsible adult."

"If instant gratification has become a hamster wheel of emptiness and burnout, then it might be time to get patient and intentional about cultivating confidence beyond body size."

Episode references:

MyFitnessPal: https://www.myfitnesspal.com

Intuitive Eating (official site): https://www.intuitiveeating.org

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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 3047:

Marc Bilodeau challenges you to imagine the version of yourself five years from now and consider what daily habits today will shape that future. With a focus on consistent, small actions over perfection, he shows how progress is built through intentional choices that your future self will one day thank you for.

Read along with the original article(s) here: https://www.fittrend.com/what-would-your-future-self-thank-you-for/

Quotes to ponder:

"Your future self is being shaped by the choices you make today, no matter how small."

"Instead of an all-or-nothing mentality, shift your mindset to focus on always something."

"Your health goals may be to have more energy, strength, and confidence. These won’t happen by accident or from inconsistently exercising."

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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 3046:

Shelby Forsythia explores how confronting the inevitability of death can awaken us to the urgency and beauty of living. By embracing impermanence, she uncovers a deeper presence, emotional honesty, and the freedom to live without waiting.

Read along with the original article(s) here: https://medium.com/transform-the-pain/realizing-im-really-going-to-die-someday-da0f946d5c1a

Quotes to ponder:

"I realized that death wasn’t just this distant thing that happened to other people. It was something that was going to happen to me."

"The illusion of permanence keeps us numbed and complacent."

"Living fully doesn’t mean doing everything, it means being awake to whatever you are doing."

Episode references:

Full Catastrophe Living: https://www.amazon.com/Full-Catastrophe-Living-Revised-Mindfulness-Based/dp/0345536932

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 3045:

Sudden blood sugar spikes can leave you feeling foggy, jittery, or drained, and over time, they may contribute to insulin resistance, weight loss struggles, and increased risk of metabolic syndrome. Danielle Omar shares practical, science-backed strategies to stabilize your glucose levels, improve insulin sensitivity, and support long-term metabolic health without giving up your favorite carbs.

Read along with the original article(s) here: https://foodconfidence.com/2023/02/26/blood-sugar-spikes/

Quotes to ponder:

"Regular (and prolonged) blood sugar spikes and crashes can lead to insulin and weight loss resistance, premature aging, cognitive decline, hormonal imbalances, cardiovascular disease, increased oxidative stress and inflammation, and even metabolic syndrome."

"To avoid major blood glucose spikes after eating carbohydrates, try pairing carbs with fats and proteins such as nuts, seeds, nut butters, avocados, and hard-boiled eggs."

"Drink one tablespoon of apple cider vinegar (with mother), white wine vinegar, or any other vinegar without added sugars or carbs."

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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 3044:

Dr. Neal Malik explains how pernicious anemia, an autoimmune condition, prevents proper absorption of vitamin B12, leading to serious health risks if untreated. While high-dose oral supplements may help in certain cases, he emphasizes that B12 injections are typically the most reliable way to manage the condition and protect red blood cell and nerve health.

Quotes to ponder:

"Pernicious anemia is actually a type of autoimmune condition."

"Most studies do find that injections are more effective."

"Unfortunately, there is no cure for pernicious anemia, but it can be well-managed with B12 supplements."

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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 3043:

Many traditional diets share key traits like rich sources of fat-soluble vitamins and the absence of processed foods, but Ben Greenfield highlights why your ideal diet depends heavily on your unique genetics. From amylase production to ApoE variants and vitamin A conversion, this piece reveals how ancestral eating patterns and individual gene expression shape the best nutritional approach for your body.

Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/how-to-figure-out-what-diet-is-right-for-you/

Quotes to ponder:

"The more AMY1 copies you’ve inherited (and the more of this enzyme you produce as a result), the better your starch-metabolizing capabilities will be."

"Depending on what you inherited from your parents, you’ll carry a combination of any two ApoE variants: ApoE2, ApoE3, or ApoE4."

"Two common mutations on the BCM01 gene, which helps govern the beta-carotene-to-vitamin-A conversion process, make it nearly impossible to get enough vitamin A from the plant kingdom alone."

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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 3042:

Many popular diets promise universal results, but Ben Greenfield highlights why no single eating plan fits everyone. Drawing from Weston Price’s research, he reveals how diverse traditional diets, from Swiss rye bread and raw dairy to Eskimo organ meats and seal oil, fueled vibrant health, underscoring the power of personalization in nutrition.

Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/how-to-figure-out-what-diet-is-right-for-you/

Quotes to ponder:

"There’s no one-size-fits-all diet; each person’s ideal nutrition depends on countless factors, from genetics to environment."

"The Dietary Holy Grail is a mythical beast. A unicorn, of sorts, prancing through our imaginations but not through reality."

"Successful diets ranged from high-starch to starch-devoid; from meat-based to meat-scarce; from high-grain to no-grain."

Episode references:

Nutrition and Physical Degeneration: https://www.amazon.com/Nutrition-Physical-Degeneration-Degeneration-Price/dp/0916764206

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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 3041:

If you’ve struggled to restart your fitness routine or stay active while traveling, Leo Babauta shares a refreshingly simple path forward. Discover how to refocus on exercise with small, sustainable steps, and turn any city into your personal gym through walking, bodyweight moves, and mindful eating.

Read along with the original article(s) here: ⁠https://zenhabits.net/how-to-get-back-on-exercise-train⁠  AND  https://zenhabits.net/fit-travel

Quotes to ponder:

"It’s hard, but it’s best to be patient and work on one goal at a time if possible. Too many goals at once spread your focus too thin."

"Walking is one of the best exercises ever."

"Use the city as a playground. Jump on top of things. Sprint when you feel like it. Skip and hop."

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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 3040:

Many gym-goers unknowingly sabotage their progress by making common mistakes that lead to injury, frustration, or wasted effort. Daniel Moses shares insights from top personal trainers on how to avoid pitfalls like unbalanced routines, poor nutrition, and ineffective cardio, helping you train smarter and get real results.

Read along with the original article(s) here: https://freeformfitness.ca/the-10-biggest-mistakes-people-make-in-the-gym/

Quotes to ponder:

"Chase two rabbits, catch none."

"The first 30 minutes produce 80 per cent of the results."

"It’s all about fueling the engine that is your body!"

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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 3039:

JC Deen shares practical guidance on crafting a pre-workout meal that fuels performance without discomfort. Listeners will gain clarity on the timing, portion size, and types of foods that support sustained energy, helping them make smarter choices for their fitness goals.

Read along with the original article(s) here: https://jcdfitness.com/2016/01/pre-workout-meal/

Quotes to ponder:

"A pre-workout meal is designed to provide you with the fuel to train hard and train effectively."

"You want enough food to sustain energy, but not so much that you feel sluggish or bloated during your training."

"Eat what you can easily digest and what won’t weigh you down."

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