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Episode 655: Q&A - Should You Gain Weight Before Building Muscle? The Set Point Theory & Fat Cells - Losing Fat
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655: Q&A - Should You Gain Weight Before Building Muscle? The Set Point Theory & Fat Cells - Losing Fat

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 2549:
Dr. Jenny Brockis explores the underrated yet critical aspect of health—sleep. In "Tired of Being Tired," she explains how compromising sleep for productivity does not yield the anticipated benefits and leads to severe health and cognitive deficits. Brockis advocates for prioritizing sleep to enhance overall brain function and health.
Read along with the original article(s) here: https://drjennybrockis.com/2015/6/16/tired-of-being-tired/
Quotes to ponder:
"Sweet sleep. It’s the stuff some of us can only dream of."
"Sleep is still sometimes seen as a bit of a nuisance. If we didn’t have to deal with the inconvenience of losing valuable work time from sleeping, just imagine how much more we could get done."
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2549: Tired of Being Tired by Dr. Jenny Brockis on Improving Sleep Quality

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 2548:
Dr. Neal explores the fascinating interconnection between our gut and overall health, emphasizing how a diverse microbiome can influence brain health, immune response, weight management, and diabetes risk. Discover the essential steps to maintain and restore gut health through diet, probiotics, and lifestyle choices, underscoring the profound impact of our gut bacteria on our wellbeing.
Read along with the original article(s) here: https://oldpodcast.com/gut-health-diet-plan-keep-healthy-gut/
Quotes to ponder:
"Each person's microbiome is unique to them, with possibly 400 different species of good bacteria varying in quantities."
"The best way to replenish good gut bacteria is to consume fiber-rich foods like beans, lentils, nuts, whole grains, fruits, and vegetables."
"Regular physical activity, like walking or jogging, can promote gut health by keeping the intestinal contents moving."
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2548: Q&A - Gut Health Diet Plan: How to Keep a Healthy Gut on Optimal Nutrition & Healthy Lifestyle

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 2547:
Learn to master your mornings with insights from Adrienne Santos-Longhurst’s article on Healthline.com. Discover why you struggle to wake up and implement practical steps to transform into a morning person. From understanding the impact of sleep disorders to improving your bedtime routine, this guide offers essential tips to help you wake up refreshed and ready to start your day.
Read along with the original article(s) here: https://www.healthline.com/health/cant-wake-up
Quotes to ponder:
"Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early."
"Improving your bedtime routine can involve doing something relaxing before bed, such as reading or taking a warm bath."
"If you’re accustomed to hitting snooze, try moving your alarm away from your bed so you have to get up to turn it off."
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2547: How to Train Yourself to Wake Up on Time in the Morning by Adrienne Santos-Longhurst with Healthline

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 2546:
Discover the transformative power of daily exercise with Leo Babauta’s inspiring guide. Leo breaks down the simplicity and impact of integrating exercise into your daily routine, emphasizing its role in habit formation and overall wellness. His practical tips and personal anecdotes make starting and maintaining an exercise routine accessible and enjoyable for everyone.
Read along with the original article(s) here: https://zenhabits.net/how-to-make-exercise-a-daily-habit-with-a-may-challenge/
Quotes to ponder:
"Exercising every day is more likely to result in a habit - something that becomes almost automatic, and much easier, instead of a constant struggle."
"The key is to get out there, get your body slowly used to daily exercise, and form that habit."
"If you associate a habit with pain, you will avoid it. But if it’s fun, you’ll look forward to doing it."
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2546: How to Make Exercise a Daily Habit by Leo Babauta of Zen Habits on Habit Formation & Overall Wellness

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 2545:
Rachel Shanken of MindBodyWise.com offers practical, drug-free methods for calming anxiety. These techniques focus on reinterpreting and engaging with anxiety differently to alleviate its intensity and embrace a more peaceful state of being. Discover these simple, accessible strategies to transform your anxious moments into opportunities for personal growth and awareness.
Read along with the original article(s) here: https://mindbodywise.com/blog/6-natural-ways-to-calm-your-anxious-heart/
Quotes to ponder:
"An anxious heart equals an anxious mind."
"Labeling your anxiety as 'anxiety' is honest and helpful initially. However, once you know what it is, consider calling your anxiety by another name that has less heaviness and upset to it."
"Instead of trying to change it, let your anxiety be. The act of trying to push against what is, is what leads to more of it because what you resist persists."
Episode references:
Dr. Kelly McGonigal's TED Talk, "How to Make Stress Your Friend," is available on TED's official site: How to make stress your friend | TED Talk.
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655: Q&A - Should You Gain Weight Before Building Muscle? The Set Point Theory & Fat Cells - Losing Fat

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