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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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 3061:

Dr. Jenny Brockis explains the crucial difference between everyday stress and chronic burnout, urging us to embrace stress as a performance enhancer while staying vigilant against its tipping point. She outlines practical, science-backed strategies from self-care to mindset shifts that build resilience and keep us focused, energized, and mentally well.

Read along with the original article(s) here: https://drjennybrockis.com/2019/7/11/lighten-up-effective-stress-management/

Quotes to ponder:

"Healthy stress elevates performance."

"It’s the tipping point when healthy stress morphs into distress that the alarm bells need to start ringing."

"All the yoga classes and nutritious lunches in the world aren’t going to protect you against the perils of overwork, toxic individuals, and lack of support."

Episode references:

World Health Organization burnout classification: https://www.who.int/mental_health/evidence/burn-out/en/

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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 3060:

Dr. Neal dives into the broader landscape of hormone replacement therapy (HRT), outlining its potential benefits for menopausal women, like easing hot flashes, improving sleep, and protecting against osteoporosis, while also weighing its possible risks. He also explores why testosterone therapy for aging men is controversial and largely unadvised unless medically necessary, offering insights backed by evolving research and clinical guidance.

Quotes to ponder:

"Hormone replacement therapy may not be as risky as that study found."

"For most women, the benefits of hormone replacement therapy may outweigh the risks."

"Testosterone replacement therapy in men may increase the risk of developing cardiovascular disease, like a heart attack or a stroke."

Episode references:

Hard Work Pays Off by Mat Fraser: https://www.amazon.com/HWPO-Hard-Work-Pays-Off/dp/0593233751

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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 3059:

Anna Schaefer and Kareem Yasin delve into the science behind sugar's grip on our brains, comparing its effects to those of addictive drugs. With expert insights from neuroscientist Dr. Nicole Avena, they unpack why sugar cravings, withdrawal, and overconsumption are more than just bad habits, they’re signs of a deeper neurological response.

Read along with the original article(s) here: https://www.healthline.com/health/food-nutrition/experts-is-sugar-addictive-drug

Quotes to ponder:

"People self-report craving sugar, feeling withdrawal symptoms, and eating more than they intended."

"Sugar activates the brain’s reward system, leading to the release of dopamine."

"From a behavioral standpoint, sugar appears to be addictive in the same ways as drugs of abuse."

Episode references:

Food and Addiction: A Comprehensive Handbook: https://www.amazon.com/Food-Addiction-Comprehensive-Kelly-Brownell/dp/0199738165

Sugar: The Bitter Truth (YouTube lecture by Dr. Robert Lustig): https://www.youtube.com/watch?v=dBnniua6-oM

The Power of Habit by Charles Duhigg: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X

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