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Episode 695: Q&A - How Can I Exercise For Free? The Best At-Home Workouts in 2019 That Will Cover All Your Muscle Groups
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695: Q&A - How Can I Exercise For Free? The Best At-Home Workouts in 2019 That Will Cover All Your Muscle Groups

Optimal Health Daily, hosted by the esteemed Dr. Neal Malik, a tenured professor, registered dietitian nutritionist, and certified exercise physiologist, is a treasure trove of health and wellness insights. Dr. Neal delves into the latest research and timeless wisdom in nutrition and fitness, presenting them in easy-to-understand, digestible episodes. His expertise shines through as he handpicks and narrates the most informative and inspiring blog posts, offering practical tips and motivational stories to help listeners on their journey to optimal health.

Each episode is a blend of science-based information and real-life application, making it a unique resource for anyone looking to improve their health and wellbeing. Dr. Malik's approach is holistic and inclusive, recognizing the importance of balancing physical health with mental and emotional wellness. His engaging narration and the podcast's diverse range of topics make it an essential daily listen for you as you seek to lead a healthier, more balanced life.

Listen now, and become an OLD friend--your optimal life awaits...

Nutrition

Fitness

Health & Fitness

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 2529:
Crystal Karges delves into the often-misunderstood realm of diet culture, shining a light on how striving for health can paradoxically lead down a path of disordered eating. Her insightful narrative reveals the detrimental effects of equating health with dietary restrictions and excessive exercise, advocating for a holistic view of well-being that encompasses mental, physical, and social health. Karges' powerful message encourages a shift away from destructive habits toward a more compassionate, fulfilling approach to food and self-care.
Read along with the original article(s) here: https://www.crystalkarges.com/blog/overcoming-an-unhealthy-relationship-with-food
Quotes to ponder:
"Health is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity."
"Doing all the things that were supposed to be 'healthy' were hurting me, physically, emotionally, and mentally."
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2529: Overcoming an Unhealthy Relationship With Food by Crystal Karges on Diet Culture & Holistic Wellbeing

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 2528:
Christian Finn's insights in "Is Eating Late at Night Bad for Weight Loss?" Part 2, challenges common weight loss myths, revealing how meal timing affects body composition and weight loss differently. Through rigorous studies, Finn explains that personal adherence to a diet matters more than the timing of large or small meals, inviting readers to find the meal pattern that best suits their lifestyle.
Read along with the original article(s) here: https://muscleevo.net/eating-late-night/
Quotes to ponder:
"This wasn’t a study where the subjects were living in tightly controlled conditions. They were on their own."
"As long as you adhere to a few basic dietary guidelines, the way you distribute your calories for the day can be left to personal preference."
Episode references:
Timing of Meal May Affect Weight Gain By NIH: https://www.nih.gov/news-events/nih-research-matters/timing-meal-may-affect-weight-gain
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2528: [Part 2] Is Eating Late at Night Bad for Weight Loss? by Christian Finn of Muscle Evo on Body Composition

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 2527:
Christian Finn demystifies the debate around nighttime eating and its effect on weight loss by exploring research studies and trials. Finn delves into the complexities of how meal timing, specifically larger dinners, may impact body composition, offering insights that challenge conventional wisdom on dieting.
Read along with the original article(s) here: https://muscleevo.net/eating-late-night/
Quotes to ponder:
"The idea that eating a meal late at night puts the brakes on weight loss appears to come from a couple of studies published in the 1970s."
"First up, a study shows that eating a larger carbohydrate-rich meal later in the day helps rather than hinders weight loss."
"This study does show a clear benefit to eating more carbohydrates at night. But the difference was still relatively small, amounting to 5.5 pounds (2.5kg) over six months."
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2527: [Part 1] Is Eating Late at Night Bad for Weight Loss? by Christian Finn of Muscle Evo on Meal Timing

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 2526:
Benjamin Hardy's insightful piece on BenjaminHardy.com delves into the critical distinction between the "Time and Effort Economy" and the "Results Economy," highlighting why many hardworking individuals remain in the status of "wannabes." By emphasizing the importance of commitment to specific, powerful results over just time and effort, Hardy offers a transformative perspective for anyone looking to achieve genuine success and fulfill their true desires.
Read along with the original article(s) here: https://medium.com/mind-cafe/the-1-reason-most-people-will-forever-remain-wannabes-56309ff3fc3a
Quotes to ponder:
"When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps."
"There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it."
Episode references:
Strategic Coach by Dan Sullivan: https://www.strategiccoach.com/
Dr. Carol Dweck's concept of the "fixed mindset": Mindset: The New Psychology of Success
Napoleon Hill's emphasis on purpose and desire: Think and Grow Rich
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2526: The 1 Reason Most People Will Forever Remain “Wannabes” by Benjamin Hardy on The Importance of Commitment

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 2525:
Nancy Clark's insights in "Sports Nutrition: Elite vs. Recreational Athletes" offer tailored nutritional guidance to athletes at all levels. Highlighting the importance of carbohydrates, proteins, and fluids, Clark emphasizes personalized nutrition for peak performance and recovery, whether you're an elite competitor or a fitness enthusiast.
Read along with the original article(s) here: https://nancyclarkrd.com/2019/03/11/sports-nutrition-elite-vs-recreational-athletes/
Quotes to ponder:
"Sports nutrition recommendations are based on the assumption we all want to get the most benefits from our workouts so we can perform to the best of our abilities."
"Carbohydrate deficiency is common. All exercisers can improve their performance (and health) by consuming adequate 'high quality' carbs (grains, fruits, veggies) to fuel muscles and prevent needless fatigue."
"Natural foods offer a complex matrix of nutrients that interact synergistically."
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695: Q&A - How Can I Exercise For Free? The Best At-Home Workouts in 2019 That Will Cover All Your Muscle Groups

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