Optimal Health Daily - Fitness and Nutrition

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Episode 3548:

Dr. Neal Malik answers a question many listeners have asked: can turmeric or other supplements help with osteoarthritis or joint pain? He looks at what is known about the options people reach for most often, and what that means for anyone weighing whether to add one to their routine alongside the rest of their nutrition.

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3547:

Steve Kamb explains that his own reason for training has almost nothing to do with how he looks. He describes being drawn to the idea of operating at the highest level he can in every part of his life, and to the people who stay in shape while working full time and raising a family. The takeaway is that a fitness mindset built on steady improvement outlasts one built on impressing anyone.

Read along with the original article(s) here: https://www.nerdfitness.com/blog/why-i-work-out/

Quotes to ponder:

"Being healthy is a challenge and should give you a sense of satisfaction because you know how hard you had to work to get there."

"My heroes are the people who can overcome every excuse."

"Complacency is dangerous. Always strive to be better, and you will get better."

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3546:

JC Deen explains why the most common reasons for eating badly are usually about priorities rather than time. He walks through five familiar excuses, from not knowing how to cook to not wanting to track calories, and shows how deciding in advance removes most of them. His argument is that healthy eating habits get much easier when the decisions are already made before hunger arrives.

Read along with the original article(s) here: https://jcdfitness.com/2015/04/5-common-diet-excuses-too-many-people-make/

Quotes to ponder:

"The truth is we do have time. Our problem lies within our priorities."

"One of the best ways to ensure you hit your macro targets is to have a plan."

"When you already know your diet ahead of time, it's really hard to mess it up."

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3545:

Joshua Fields Millburn describes the diet and daily routine he settled into after years of eating whatever he wanted, covering food, intermittent fasting, water, supplements, exercise, sleep and stress. He treats food as fuel rather than entertainment, and credits the combination for an 80-pound weight loss and a marked change in how he feels. He is careful to say the specifics are his own, and suggests testing a single change for ten days rather than adopting the whole thing.

Read along with the original article(s) here: https://www.theminimalists.com/diet/

Quotes to ponder:

"Food is fuel, nothing more."

"You don't have to kill yourself to become fit."

"Improving one's health is the foundation of living a meaningful life: without your health, nothing else matters."

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3544:

Leo Babauta shares six rules for eating healthy, drawn from the gradual changes that reshaped his own diet over a year. He advises against drastic overhauls in favor of changing one or two things at a time, replacing what gets cut with something healthier and tasty, and eating smaller portions more often. The rules close on patience, since the changes that last are the ones that build slowly into healthy habits.

Read along with the original article(s) here: https://zenhabits.net/get-healthy-and-fit-part-1/

Quotes to ponder:

"I won't lie and say that making changes in your diet is easy, but I will advise against making drastic changes and in favor of making gradual changes."

"If you try cutting one little thing out at a time, eventually you will get used to the change and it will become normal for you."

"Be patient, and think long term. Don't look for quick fixes."

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3543:

Ross Enamait answers a question he kept receiving from readers: what time of day is best for a workout. He argues that fluctuations in body temperature, testosterone and pain tolerance are not worth splitting hairs over, and that the real question is whether a person is willing to make the time at all. He points to his own years of early morning training as evidence that the right hour rarely feels right at first.

Read along with the original article(s) here: https://rosstraining.com/blog/2015/09/the-best-time-to-exercise/

Quotes to ponder:

"To put it bluntly, I believe the best time to exercise is the time that you actually will."

"No one is weak or overweight because they are exercising at the wrong time."

"The time that you consistently make is the time that's right for you."

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3542:

This bonus episode comes from our sister show, Step Into Calm - Daily Walking Meditations. The Evening Unwind Walk is a ten-minute guided meditation of roughly a thousand steps, designed to be taken in the evening so the body can shed the day before bed. It is the kind of small, repeatable movement that folds easily into healthy habits around sleep and recovery.

Listen to the full show here: https://pod.link/6784028830

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3541:

Brigid Elsken Galloway describes the craving that surfaced after a painful professional rejection, years after she had quit smoking, and what she learned by examining it instead of obeying or suppressing it. She offers a short practice: observe the feeling without indulging it, ask what actually triggered it, and address the thought directly rather than pushing it away. Her argument is that an unhealthy urge is usually a signal pointing at a need that has gone unmet.

Read along with the original article(s) here: https://tinybuddha.com/blog/how-to-overcome-unhealthy-cravings-when-youre-feeling-down/

Quotes to ponder:

"At the heart of every craving is an unmet need."

"Observe, don't indulge. Become curious about the nature of your thought."

"Rather than fill that void with a negative habit or unhealthy choice, consider what it is you really lack."

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3540:

Dr. Neal Malik answers a listener question about whether soy can have negative effects on health. He first compares soy milk with cow's, almond and coconut milk on calories, protein and calcium, then turns to what the research says about isoflavones, cholesterol, blood vessel and bone health, and the estrogen worry that keeps coming up. He also covers timing soy around thyroid medication and where the genetically modified soybean question currently stands. His bottom line is that soy foods are fine for most people.

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free.

Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home.

Get your free PDF workbook here: https://oldpodcast.eo.page/join

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 3539:

Lindsay Christensen explains how the body's internal clocks are set by cues of light, food and temperature, and what happens when those cues arrive at the wrong hours. Drawing on her own recovery from Lyme disease, she lays out six changes she made: cutting blue light before bed, sleeping in a dark cool room, getting outside during the day, finishing meals well before bedtime, tending to gut health, and keeping a regular stress reduction practice. She presents these as the habits that moved her own healing forward.

Read along with the original article(s) here: https://www.abrighterwild.com/blog/how-to-optimize-your-circadian-rhythms

Quotes to ponder:

"The circadian system becomes disrupted when we provide it with light/dark, food, or temperature cues at inappropriate times in a 24-hour cycle"

"Food intake is an important cue for the circadian system, and eating late at night raises insulin and cortisol, which alter circadian rhythms."

"Reduced exposure to sunlight impairs circadian rhythms."

Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.

Learn more about your ad choices. Visit megaphone.fm/adchoices