Optimal Health Daily - Fitness & Nutrition

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 2644:

Discover practical solutions for alleviating plantar fasciitis and knee pain from an expert's personal journey. Learn the importance of proper footwear, the benefits of specialized inserts, and effective massage techniques to ease discomfort and promote healing.

Quotes to ponder:

"Plantar fasciitis is a fancy way of saying that there’s inflammation happening in the foot. The '-itis' in plantar fasciitis is a fancy way of saying inflammation."

"When it comes to finding an appropriate shoe, the keys are comfort, first, and heel support second."

"By working out at the same time every day, it may help ease some of the pain you’re experiencing."

Episode references:

The American College of Sports Medicine (ACSM): https://www.acsm.org

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

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 2643:

Meagan Drillinger, writing for Healthline, highlights four common foods that can exacerbate anxiety: alcohol, caffeine, added sugars, and refined carbs. She explains how these foods impact the body and mind, offering practical alternatives to help manage anxiety more effectively through dietary choices.

Read along with the original article(s) here: https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety

Quotes to ponder:

"Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed."

"High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood."

"Added sugars cause your blood sugar to go on a rollercoaster ride of spikes and crashes, and with it, your energy also goes up and down. When blood sugar crashes, your mood sours and anxiety levels can spike."

Episode references:

Anxiety and Depression Association of America: https://adaa.org

Belly Fat for Dummies: https://www.amazon.com/Belly-Diet-Dummies-Erin-Palinski-Wade/dp/1118345851

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

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 2642:

Ben Greenfield and Michael Volkin share ingenious ways to leverage everyday household items for weight loss, from using vanilla scents to curb cravings to brushing your teeth to suppress appetite. Their creative tips, backed by science, offer practical strategies to help you consume fewer calories and boost your metabolism effortlessly.

Read along with the original article(s) here: https://bengreenfieldlife.com/article/fat-loss-articles/light-switch-household-items-can-help-lose-weight/

Quotes to ponder:

"Smelling a bottle of vanilla extract or wearing vanilla-scented lotion will also work to quell your cravings the next time you want to snack on something sweet."

"Brushing your teeth right after dinner sends a signal to your brain that you’re done eating and discourages you from eating that calorie packing bedtime snack."

"Researchers found people who ate a meal under soft lighting consumed 175 fewer calories than those who ate in a brightly lit room."

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

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 2641:

Eric Leija explores the benefits of resistant starch, a unique carbohydrate that can aid in fat loss and improve gut health. Learn how incorporating resistant starch into your diet can enhance your overall fitness and well-being.

Read along with the original article(s) here: https://www.ericleija.com/resistant-starch-the-carb-that-can-help-you-get-shredded/

Quotes to ponder:

"Resistant starch is a type of carbohydrate that doesn’t get digested in the small intestine and instead reaches the large intestine intact."

"Incorporating resistant starch into your diet can help you burn more fat, feel fuller longer, and improve your gut health."

"It’s found naturally in foods like green bananas, oats, beans, and cooked and cooled rice and potatoes."

Episode references:

PubMed study on Resistant Starch: https://pubmed.ncbi.nlm.nih.gov/31765963/

Healthline article on Resistant Starch: https://www.healthline.com/nutrition/resistant-starch-101

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

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 2640:

Chalene Johnson shares her personal journey of overcoming negative body image and offers practical tips to boost self-esteem. By focusing on positive self-talk, avoiding negative influences, and setting realistic goals, she encourages us to love and appreciate our bodies as they are.

Read along with the original article(s) here: https://www.chalenejohnson.com/body-image-how-to-love-the-body-you-have/

Quotes to ponder:

"Even though it might feel weird to look at yourself in the mirror and say 'damn! you’re hot!' it is actually a proven technique that is used in behavioral therapy."

"If you don’t like yourself and your body, working out like a mad man, doing tons of cardio, lifting nonstop, isn’t going to change your mindset."

"Create small, attainable, measurable goals and congratulate yourself when you achieve them!"

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

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 2639:

Marc Bilodeau explores the joys and health benefits of cycling, highlighting its fun and freedom, its capacity to connect us with nature and friends, and its positive impacts on cardiovascular health, mental well-being, and muscle strength. With practical tips for enhancing your riding experience, Bilodeau makes a compelling case for incorporating biking into your lifestyle.

Read along with the original article(s) here: https://www.fittrend.com/joys-of-riding-a-bike-benefits-of-cycling/

Quotes to ponder:

"You can have a lot of fun riding a bike. It offers a sense of freedom, allowing you to explore your surroundings."

"Cycling can improve your mental well-being by releasing endorphins that promote feelings of happiness, reduce stress, and lower anxiety."

"Riding your bike can build your muscle strength and endurance."

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

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 2638:

Embrace the beauty and power of motherhood as Crystal Karges takes you on a heartfelt journey through body acceptance. Discover how to see yourself through the loving eyes of your child, and learn the steps to foster self-love and compassion in a world that demands perfection. This transformative piece reminds us that true beauty lies in our imperfections and the memories we create.

Read along with the original article(s) here: https://www.crystalkarges.com/blog/body-acceptance-accepting-your-body-through-the-changes-of-motherhood

Quotes to ponder:

"Every stretch mark, every curve and freckle and wrinkle, every gray hair or birthmark or dimple - there is nothing that can recreate the uniqueness of your beauty."

"And the life you carried and wove in your womb, the sweetest miracle of life that stretched your body and your heart will never leave you the same."

"Sweet mama, in a world that so harshly judges and demands perfection, allow yourself to live at peace with your body, mind, and soul."

Episode references:

Maya Angelou - Complete Poetry: https://www.amazon.com/Complete-Poetry-Maya-Angelou/dp/0812997875

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

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 2637:

Danielle Omar of FoodConfidence.com delves into the art of crafting the perfect healthy smoothie. By combining leafy greens, fiber, healthy fats, protein, and the right liquid, you can create delicious, nutrient-packed smoothies that keep you full and energized throughout the day.

Read along with the original article(s) here: https://foodconfidence.com/2024/04/02/anatomy-of-a-healthy-smoothie/

Quotes to ponder:

"Smoothies are one of my favorite ways to pack a ton of fiber-rich leafy greens, free-radical-fighting berries, and other important nutrients into each day!"

"The best smoothies don’t just deliver a healthy dose of nutrients; they keep you full until your next meal, taste great, and don’t spike your blood sugar."

"As long as your smoothies contain greens, fiber, healthy fats, protein, and a liquid, you’ll be good to go!"

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

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 2636:

Ari seeks guidance on choosing the right protein supplement as a woman aiming to gain muscle. Dr. Neal explains the protein needs for muscle growth, the importance of protein quality, and how to incorporate supplements safely into a balanced diet.

Quotes to ponder:

"Most studies have found that consuming above and beyond these daily protein recommendations does not seem to help improve muscle size or strength."

"What seems to be most important is consuming protein throughout the day, not all at once."

"In the short-term, using a protein supplement in the form of a protein powder that’s been tested for quality and purity is likely safe for most people."

Episode references:

USP certification: https://www.usp.org/verification-services/verified-mark

American College of Sports Medicine: https://www.acsm.org

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

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 2635:

Rachel Trotta discusses practical strategies for integrating health and fitness into a busy lifestyle. She emphasizes adopting a flexible mindset, utilizing shorter, more frequent workouts, redefining exercise, setting realistic expectations, and practicing dietary moderation. Her advice helps individuals maintain their health goals amidst life's demands.

Read along with the original article(s) here: https://racheltrotta.com/fitness/making-time-health/

Quotes to ponder:

"You may not have hours, but you do have minutes."

"Small, repeated habits lead to big gains, I promise."

"Busy-ness and health are not mutually exclusive."

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