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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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 3038:

Joel reveals how the sunk cost fallacy quietly influences our decisions, keeping us stuck in unfulfilling jobs, toxic relationships, or unproductive habits. By breaking free from what's already been invested, we reclaim control and move forward with clarity and purpose.

Read along with the original article(s) here: http://5amjoel.com/sunk-cost-fallacy/

Quotes to ponder:

"Just because you’ve spent time or money on something, doesn’t mean you have to keep doing it."

"It’s the fallacy that makes people stay in jobs they hate, keep items they don’t use, or remain in relationships that are no longer healthy."

"You’re not throwing away the past - you’re refusing to throw away your future."

Episode references:

Thinking, Fast and Slow: https://www.amazon.com/Thinking-Fast-and-Slow/dp/0374533555

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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 3037:

Nia Shanks redefines cardio from a dreaded calorie-burning task into a self-care habit that enhances health, performance, and enjoyment of life’s favorite activities. By shifting the focus from weight loss to functional benefits like stamina and confidence, she shares how cardio can become something you actually look forward to.

Read along with the original article(s) here: https://www.niashanks.com/make-cardio-enjoyable/

Quotes to ponder:

"Cardio is no longer something I do just to burn calories, and it’s not punishment for overeating."

"Doing something because you know it’ll allow you to do the things that are important to you, better or with more confidence, it’ll suck significantly less."

"It’s not what you do that matters; it’s that you do something, consistently."

Episode references:

Physical Activity Guidelines for Americans: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

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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 3036:

Dr. Neal Malik breaks down the science behind food combining and how strategic pairings like protein with carbs or iron with vitamin C can boost digestion, nutrient absorption, and blood sugar control. He also debunks common myths around vegetarian protein and reveals how to get the most out of turmeric’s anti-inflammatory benefits.

Quotes to ponder:

"Combining certain foods may change how they are absorbed by the body."

"When we eat a combination of plant-based foods, we still get all the protein the body needs."

"Consuming turmeric with black pepper dramatically increases its rate of absorption."

Episode references:

Golden Milk Benefits (Healthline): https://www.healthline.com/nutrition/golden-milk-turmeric

USDA Nutrient Database: https://fdc.nal.usda.gov

National Institutes of Health - Office of Dietary Supplements: https://ods.od.nih.gov

The American College of Sports Medicine: https://www.acsm.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 3035:

Rachel Trotta challenges the myth of the “non-responder” and offers hope to those frustrated by slow or invisible fitness progress. Through client stories and expert insight, she explains how genetics, exercise frequency, and sustainable strategies can unlock results even when you feel like you’re doing everything right.

Read along with the original article(s) here: https://racheltrotta.com/fitness/when-youre-doing-everything-right/

Quotes to ponder:

"Comparison is a dangerous game, because we do not know why other people look the way they do, we have internalized those messages to an unhelpful degree."

"There is no such thing as a true non-responder."

"Most non-responders are only non-responders if they exercise just a few times a 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 3034:

Eric Leija breaks down the critical role of proper breathing during training, not just for endurance, but for increasing power and avoiding fatigue. With actionable techniques like “exhale with exertion” and diaphragmatic breathing, he shows how mastering your breath can improve strength, protect against injury, and prevent lightheaded crashes mid-workout.

Read along with the original article(s) here: https://www.ericleija.com/are-you-breathing-correctly-during-training/

Quotes to ponder:

"A breath is a breath, no matter when you take it, but trust me when you start seriously working out, you’ll notice how breath can not only impact your oxygen levels but also your power output."

"A short way to remember this is 'Exhale With Exertion.'"

"Inhale deeply, focusing not on inhaling into your chest, but into your belly and the bottom of your lungs."

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