Optimal Health Daily - Fitness Nutrition

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Episode 2724: Q&A - Bowel Movement Frequency - How Often Should You Poop & What is a Normal Pooping Schedule 

The original post is located here:

https://oldpodcast.com/how-often-should-you-poop/

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Episode 2723:

Margo White explores the fascinating connection between mindset and physical fitness, revealing how simply believing you're active can lead to real health benefits. Drawing on studies where participants' perceptions influenced their physical outcomes, the article highlights the power of positive thinking in enhancing fitness results, suggesting that attitude plays a crucial role in our health and well-being.

Read along with the original article(s) here: https://www.lesmills.com/fit-planet/fitness/the-placebo-effect/

Quotes to ponder:

"If you feel good, like the hotel room attendants, you are more likely to build on your existing activity level."

"We can think ourselves well and we can think ourselves sick. To a certain extent, it seems, we can also think ourselves fit."

"People with negative attitudes about their physical abilities in particular may ‘get what they pay for’ in the manner of a self-fulfilling prophecy."

Episode references:

Hendrik Mothes' study on physical fitness perceptions: https://pubmed.ncbi.nlm.nih.gov/30481497

Study on hotel attendants and fitness mindset: https://pubmed.ncbi.nlm.nih.gov/17425538

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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 2726:

Julie Grandstaff explores the art of making saving as enjoyable as spending by setting specific financial goals. By breaking down long-term objectives into actionable short-term steps and tracking progress, she shows how reaching savings milestones can be just as satisfying as completing a project, providing motivation and happiness along the way.

Read along with the original article(s) here: https://womenwhomoney.com/make-saving-as-much-fun-as-spending/

Quotes to ponder:

"It made me happy because, with every rise in the value of our savings, the closer my husband and I came to realize our goal of leaving work in our 50s."

"The more progress we make on our goals, the more we’re motivated to take more actions that help move us further toward what we desire."

"This is a recipe for getting the same thrill from saving as you do when you complete a project."

Episode references:

The Federal Reserve Savings Report: https://www.federalreserve.gov/econresdata/default.htm

The Psychology of Goals: https://www.apa.org/pubs/books/4318112

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Episode 2722:

Overindulging in food can lead to guilt and the urge to punish yourself with tough workouts, but Nia Shanks emphasizes that this approach only reinforces negative emotions and habits. Instead, she encourages focusing on positive, empowering actions - like enjoying your favorite foods without guilt, staying active for the love of it, and moving on from the indulgence without shame.

Read along with the original article(s) here: https://niashanks.com/damage-control-when-you-over-indulge/

Quotes to ponder:

"Activity and working out should never be done as a form of punishment."

"There are no good and bad foods."

"Choose to move on and focus exclusively on positive actions you can take."

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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 2721:

Ramping up to two-a-day workouts might seem like a fast track to fitness gains, but Eric Leija emphasizes that quality over quantity is key. While light exercises like walking or yoga can be done safely alongside your regular routine, doubling up on intense sessions may lead to burnout and adrenal fatigue. Leija advises focusing on enhancing the quality of your workouts instead of simply increasing their frequency.

Read along with the original article(s) here: https://www.ericleija.com/should-you-work-out-twice-a-day/

Quotes to ponder:

“Quality over quantity is the most important thing to remember regarding workouts."

"the body is an intricate biological machine, with reactions that aren’t always as straight forward as 1 + 1 = 2."

"If you’re not working out twice a day, what do you do to take things up a level?"

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Episode 2720:

Christian Finn debunks the myth that workouts should be limited to 45 minutes to avoid negative hormonal effects. Citing research, he explains that there's no significant link between workout length and muscle growth, challenging the outdated belief that longer sessions harm progress.

Read along with the original article(s) here: https://muscleevo.net/how-long-should-your-workout-last/

Quotes to ponder:

"Cutting your workout short simply because you’ve been in the gym for 45 minutes makes absolutely no sense at all."

"The idea that you should stop training after 45 minutes because you reach some kind of hormonal 'tipping point' is one of the most ridiculous things I’ve ever heard."

"Some workouts lasting more than 90 minutes have been shown to raise testosterone above resting levels for at least two hours after the workout has finished."

Episode references:

Big Beyond Belief: https://www.amazon.com/Big-Beyond-Belief-Effective-Muscle-Producing-ebook/dp/B081M89CDJ

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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 2719:

Christian Finn explores the ideal workout duration for muscle building, emphasizing that the perfect length varies based on individual goals, training frequency, and workout style. He explains that while 45 to 90 minutes is often sufficient, the time needed can differ depending on factors like the intensity of your regimen and how quickly you aim to see results.

Read along with the original article(s) here: https://muscleevo.net/how-long-should-your-workout-last/

Quotes to ponder:

"On average, the ideal workout duration is going to be somewhere between 45 and 90 minutes. For most people, that’s long enough to get the job done."

"Your goals should dictate the type of training schedule you follow, and the length of your workouts will vary depending on what those goals are."

"As long as your overall training program is set up properly, your workout duration isn’t something you need to spend any time worrying about."

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Episode 2718:

Marc Chernoff invites readers to move beyond superficial conversations and instead ask the powerful question, "What is your story?" This simple question can uncover the rich, unique experiences that shape each individual, fostering deeper, more meaningful connections. Chernoff challenges us to normalize this question in our daily interactions, encouraging a society that values who people are over what they do.

Read along with the original article(s) here: https://www.marcandangel.com/2019/01/17/one-simple-question-you-should-ask-everyone-you-meet/

Quotes to ponder:

"It doesn’t interest me what you do for a living. I want to know what you ache for and if you dare to dream of meeting your heart’s longing."

"I just want to know who you are. I want to know your uniqueness, the experiences you’ve had and the lessons you’ve learned."

"Life is a tapestry of people weaving in and out of your life. These people come into your life for a reason, a season, or a lifetime."

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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 2717:

Nancy Clark explores the complex relationship between athletes and chocolate, offering insights on how to enjoy this treat without guilt or overeating. By incorporating moderate amounts of chocolate into a balanced diet, especially at breakfast, athletes can curb cravings and prevent unhealthy binges, all while benefiting from chocolate's phytonutrients.

Read along with the original article(s) here: https://nancyclarkrd.com/2017/09/26/chocolate-and-hungry-athletes-a-dangerous-duo/

Quotes to ponder:

"Trying to stay away from it will backfire. Think about it this way: Do apples have power over you? No. You give yourself permission to eat an apple whenever you want. So why does chocolate have power over you? Because you try to not eat it."

"By regularly eating chocolate, it will become a commonplace food, just like eggs, apples, or carrots."

"Even on a weight reduction diet, you should eat what you truly want to eat, including chocolate, in an appropriate portion."

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Episode 2716:

Aging comes with unique nutritional challenges, especially for plant-based eaters like Debra and her husband. As nutrient absorption declines, it becomes essential to prioritize protein sources and monitor levels of key nutrients such as calcium, vitamin D, and B12. Supplementing may be necessary, but always consult a doctor and choose high-quality, certified supplements.

Quotes to ponder:

"Calcium and vitamin D work together to protect the health of our bones. But beyond that, vitamin D may help the immune system work at its best."

"Strict vegetarians and vegans are more likely to experience a vitamin B12 deficiency. This is because animal products are the best sources of vitamin B12."

"Supplements are not as well-regulated as our food and water supply. We want to make sure that what we’re buying meets purity and quality standards."

Episode references:

National Institutes of Health: https://www.nih.gov

Consumer Lab: https://www.consumerlab.com

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