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 3098:

Jillian Kubala blends tradition and science to explain how honey and lemon water may boost hydration, aid digestion, and offer antioxidants, while also debunking common myths about its health powers. Her balanced approach shows how to enjoy it as part of a healthy routine without expecting miracle results.

Read along with the original article(s) here: https://www.healthline.com/nutrition/honey-lemon-water

Quotes to ponder:

"Drinking honey lemon water may help you feel more hydrated."

"While honey and lemon water can be a comforting drink, it’s not a cure-all."

"Hot water with lemon is often touted for its potential to ‘kick-start’ digestion in the morning."

Episode references:

National Institutes of Health - Vitamin C Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

USDA FoodData Central: https://fdc.nal.usda.gov/

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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 3097:

DIYActive shares nine practical, science-backed strategies to boost overall well-being, from nourishing the body with better food choices to prioritizing movement, sleep, and mindfulness. These simple shifts foster more energy, balance, and emotional resilience, helping you feel healthier and happier every day.

Read along with the original article(s) here: https://diyactive.com/9-ways-to-live-a-healthier-happier-life/

Quotes to ponder:

"Being happy is a choice and so is living a healthier lifestyle."

"Sleep is critical for good health and happiness because it helps restore energy and repair your body."

"Mindfulness meditation has been shown to reduce stress, anxiety, and depression while improving overall well-being."

Episode references:

American Heart Association - Healthy Living: https://www.heart.org/en/healthy-living

Mayo Clinic - Mindfulness exercises: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

National Sleep Foundation: https://www.thensf.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 3096:

Most running injuries stem from training imbalances, not from running itself. Rachel Trotta explains how overtraining, daily mileage without rest, and neglecting strength work can cause muscular imbalances that lead to joint pain and setbacks. By blending structured run programs, targeted strength training, smart mobility work, and recovery, runners can build resilience, avoid burnout, and enjoy a lifetime of pain-free miles.

Read along with the original article(s) here: https://racheltrotta.com/fitness/why-do-runners-get-injured/

Quotes to ponder:

"Running is not intrinsically ‘hard on the knees’ it is the muscular imbalances that result from running that can pull joints out of whack."

"Follow a structured running program, and if you are an absolute beginner, use a run-walk program."

"Your exercise routine should have structured variety throughout each 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 3095:

Danielle Omar reveals how cravings are not a weakness but your body’s way of signaling its needs, especially as the seasons change. From winter’s carb and chocolate urges to summer’s thirst for juicy fruits and salty snacks, each craving holds clues about hydration, hormone balance, blood sugar stability, and even mitochondrial health. By tuning into these patterns, you can align your diet with nature’s rhythms and support deeper metabolic harmony.

Read along with the original article(s) here: https://foodconfidence.com/2025/06/19/what-your-seasonal-cravings-say-about-your-health/

Quotes to ponder:

"Cravings aren’t a problem, they’re a portal."

"Dehydration can feel like hunger."

"Your body isn’t working against you, it’s likely trying to get your attention."

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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 3094:

Chalene Johnson explores why those closest to you may sometimes seem to resist your personal growth, even when they love you deeply. Through a powerful client story and the “crabs in a bucket” analogy, she unpacks the fears and insecurities that can drive this behavior and offers compassionate, actionable strategies to maintain relationships while pursuing your goals.

Read along with the original article(s) here: https://www.chalenejohnson.com/what-to-do-when-no-one-supports-you/

Quotes to ponder:

"It feels like he’s actually jealous or angry about the fact that I’m feeling better!"

"This is super normal and it has nothing to do with their lack of support or love for you."

"Lead with Love, change is only embraced when we feel loved and safe."

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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 3093:

Carbohydrates and insulin have been unfairly painted as the main villains in weight gain, but as Sam Lynch explains, their roles are far more nuanced. Insulin’s fat-storage effects are short-lived, storing carbs as fat is surprisingly inefficient, and calorie surplus, not carbs alone, is the real driver of long-term fat gain. Understanding these mechanisms helps shift the focus from demonizing food groups to managing overall energy balance.

Read along with the original article(s) here: https://fitnitiative.co.uk/2023/02/08/carbs-and-insulin-are-they-to-blame/

Quotes to ponder:

"Storing carbs as fat is difficult. It’s an expensive process called De Novo Lipogenesis."

"Acute fat storage doesn’t equate to total fat gain if you’re not in a calorie surplus."

"If carbs are so bad because they raise insulin, then what about protein? That raises insulin too."

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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 3092:

Dr. Neal Malik shares practical, caffeine-free strategies to boost daily energy, grounded in both physical and mental wellness. From exercise and hydration to stress management and balanced nutrition, these tips help you feel more energized while protecting your overall health.

Quotes to ponder:

"Water helps our cells function at their best."

"An object in motion stays in motion, right?"

"Schedule it, think of that time as sacred, and you’ll be feeling your best in no time."

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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 3091:

Ross Enamait challenges the idea that a person’s abilities can be judged by appearance alone, sharing stories of unassuming individuals whose strength and skill defy expectations. He emphasizes the value of real-world performance over surface-level impressions, encouraging readers to focus on substance rather than style. This message inspires a mindset shift from judging to understanding, urging us to measure others, and ourselves, by action, not image.

Read along with the original article(s) here: https://rosstraining.com/blog/2015/04/looks-can-be-deceiving/

Quotes to ponder:

"Looks can be deceiving in both directions."

"Performance and ability cannot be judged by appearance alone."

"Focus less on how someone looks and more on what they can do."

Episode references:

Rocky IV Training Montage: https://www.youtube.com/watch?v=btPJPFnesV4

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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 3090:

Kate Galliett explains how lingering aches and pains are often the body’s response to specific signals, not an unavoidable part of aging or something to simply push through. By debunking common myths and introducing the Signal/Response Principle, she offers practical ways to identify and change the signals causing discomfort, through movement, rest, and reducing inflammation, so you can take control of your body’s health.

Read along with the original article(s) here: https://fitforreallife.substack.com/p/ask-this-question-if-you-want-to

Quotes to ponder:

"What signal is my body responding to?"

"Your body is always responding to the signals it receives. Every day. Until you die."

"Movement signals to your body that it should upkeep and upgrade the muscles, tendons, ligaments, bones, and joints in 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 3089:

Nia Shanks breaks down how emotional and environmental triggers can sabotage your eating habits and what to do instead. Learn practical, no-shame strategies to build self-awareness, create supportive environments, and make consistent nutrition choices without falling into guilt-driven cycles.

Read along with the original article(s) here: https://niashanks.com/nutrition-triggers-and-tips/

Quotes to ponder:

"Awareness is the foundation for making any long-term, sustainable change."

"Remove as many negative nutrition triggers as possible, and replace them with positive ones."

"You can’t avoid every situation that may trigger unhealthy eating habits, but you can plan how you’ll respond to them."

Episode references:

Atomic Habits: https://jamesclear.com/atomic-habits

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