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Episode 615: Q&A - Intermittent Fasting vs. Small Meals - What Do Scientific Studies Say About Fasting & Your Diet
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615: Q&A - Intermittent Fasting vs. Small Meals - What Do Scientific Studies Say About Fasting & Your Diet

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

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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 2532:
Discover effective ways to maintain adequate calcium levels while embracing a vegan diet. Learn about the daily recommended calcium intake, the challenge of calcium absorption from plant-based sources, and practical strategies involving fortified products and supplements to ensure you're getting enough of this essential nutrient.
Quotes to ponder:
"Calcium is important for our overall health because it can help prevent a number of diseases, including osteoporosis, where holes start to form in our bones making them brittle."
"The National Institutes of Health say that the body absorbs about 30% of the calcium from cow’s milk. But when it comes to spinach, the body only absorbs about 5%."
"While I prefer we try and consume our nutrients from food sources, there are times when we may need to consider a supplement."
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2532: Sources of Calcium for Vegans & Vegetarians - Veganism & Nutrient Deficiencies on Optimal Health

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 2531:
Explore the intriguing connection between metabolism and body shape with David Cameron-Smith's insights from LesMills.com. Understand the role of muscle mass, the impact of NEAT (non-exercise activity thermogenesis), and the effects of age and diet on metabolic rates. This episode sheds light on common misconceptions and provides practical tips for managing your metabolic health.
Read along with the original article(s) here: https://www.lesmills.com/fit-planet/fitness/your-metabolism/
Quotes to ponder:
"Metabolism is the total of all the chemical reactions that are taking place in every living cell of the body. It’s our very own life source."
"The only thing guaranteed to work in boosting your metabolism is exercise. The double boost of exercise -speeding metabolism and improving muscle mass and function - has many additional health benefits."
Episode references:
Les Mills Fit Planet, which includes articles and insights on fitness and health: Fit Planet
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2531: It's My Metabolism - Honest! by David Cameron-Smith of LesMills on Physical Health & 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 2530:
Steve Kamb of NerdFitness.com challenges us to uncover our unique "superpower" — that special skill or trait we bring to the collective table of life, akin to the extraordinary abilities found in superhero teams like the Avengers or Justice League. By identifying and honing this personal strength, Kamb inspires readers to make a significant, positive impact on those around them, encouraging a journey of self-improvement and communal uplift.
Read along with the original article(s) here: https://www.nerdfitness.com/blog/how-to-create-your-own-super-power/
Quotes to ponder:
"WHAT ARE YOU BRINGING TO THE TABLE? I want to know what your 'superpower' is."
Episode references:
Legends of the Hidden Temple of IMDb: https://www.imdb.com/title/tt0310482/?ref_=ext_shr_lnk
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2530: How to Create Your Own Super Power by Steve Kamb of Nerd Fitness on Self-Improvement

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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615: Q&A - Intermittent Fasting vs. Small Meals - What Do Scientific Studies Say About Fasting & Your Diet

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