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 2467:
In "Why You Almost Never See a Fat Japanese or How I Lost 5 Pounds in Tokyo," Leo Babauta shares his personal insights and experiences from Tokyo that led to unexpected weight loss. Babauta's exploration reveals the lifestyle and dietary habits intrinsic to Japanese culture that contribute to overall health and longevity. This episode offers listeners practical tips and inspiration from Babauta's journey towards healthier living.
Read along with the original article(s) here: https://zenhabits.net/why-you-almost-never-see-a-fat-japanese-or-how-i-lost-5-lbs-in-tokyo
Quotes to ponder:
"The Japanese way of smaller portions, walking more, and embracing simplicity wasn't just a diet; it was a sustainable way of life."
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2467: Why You Almost Never See a Fat Japanese or How I Lost 5 Pounds in Tokyo by Leo Babauta of Zen Habits

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 2565:
In Cameron Gordon's article on PsychAlive.org, the allure and stress of modern wellness trends are dissected, illustrating the disconnect between online health influencers and factual, sustainable health practices. The piece delves into the detrimental effects of pursuing wellness through social media, where misinformation and idealized standards of health foster unrealistic expectations and mental strain.
Read along with the original article(s) here: https://www.psychalive.org/the-wellness-paradox-the-stress-of-being-healthy/
Quotes to ponder:
"While stressing to maintain a healthy body, we can't forget the importance of a healthy mind."
Episode references:
University of Glasgow Study on Social Media Influencers and Nutrition Advice: https://www.eurekalert.org/news-releases/747060
Deakin University's Study on Social Media and Nutrition: https://ipan.deakin.edu.au/2024/02/bad-influence-study-shows-social-media-unreliable-for-nutrition-advice/
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2565: The Wellness Paradox: The Stress of Being Healthy by Cameron Gordon with Psych Alive on Mental 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 2564:
Discover how to seamlessly integrate movement into your workday to combat the negative effects of prolonged sitting, as discussed by a former Universal Studios ergonomist. Learn practical tips for setting up your workspace to reduce strain and explore discreet exercises you can do right at your desk. These strategies not only enhance your physical health but also ensure you remain productive and avoid workplace scrutiny.
Quotes to ponder:
"When we sit in our office chairs and stare at a computer screen most of the day, the muscles in our lower back, our abdominals, trapezius and our neck begin to fatigue."
"Most health agencies recommend that a break be taken every 30 to 60 minutes. During this break stand up and move around."
"Simple chair exercises can improve your fitness while you remain in your office, effectively blending health management with your professional responsibilities."
Episode references:
20 Best Ergonomics Books of All Time: https://bookauthority.org/books/best-ergonomics-books
Ergonomics of the Self – Posture, Motion and Your Inner Ergonomics: https://ergonomics.org/books/
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2564: How to Get More Movement Into Your Workday - Exercising & Avoiding a Sedentary Lifestyle at Work

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 2563:
Ben Greenfield challenges the traditional notions of fitness with compelling insights on high-intensity interval training (HIT). He argues that HIT is not only time-efficient but also offers significant health benefits, making it an ideal regimen for those who struggle to find time for prolonged workouts. This revolutionary approach could change how we think about exercise and its integration into our busy lives.
Read along with the original article(s) here: https://bengreenfieldlife.com/article/fitness-articles/yet-another-reason-you-could-be-wasting-your-time-with-long-slow-fat-burning-aerobic-workouts/
Quotes to ponder:
"High-Intensity Interval Training Is Time-Efficient and Effective, Study Suggests."
"The usual excuse of 'lack of time' for not doing enough exercise is blown away by new research."
"It is possible to get more by doing less."
Episode references:
The Journal of Physiology: https://physoc.onlinelibrary.wiley.com/journal/14697793
Science Daily: https://www.sciencedaily.com/
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2563: Yet Another Reason You Could Be Wasting Your Time With Long, Slow Fat-Burning Aerobic Workouts by Ben Greenfield

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 2562:
Jessi Kneeland challenges the harmful societal beauty standards and emphasizes self-compassion in health pursuits. This refreshing take invites readers to dismantle body hierarchies and reshape their health habits not by shame but through acceptance, focusing on personal well-being rather than just aesthetics.
Read along with the original article(s) here: https://markfisherfitness.com/no-shame-health-hotness/
Quotes to ponder:
 "How would your relationship to health, fitness, and nutrition shift if you moved away from shame-based motivation, and moved toward acceptance and self-compassion?"
"Instead of focusing on what’s wrong with us, we have to start focusing on what’s right about us, refusing to buy into the narrative that some bodies are 'good' and some are 'bad,' and offering ourselves the same kind of compassion, kindness, and understanding that we offer everyone else."
"Health doesn’t look any particular way, and it does us all a disservice to assume that lean/thin is healthier than average/fat, because not only does it reinforce the hierarchy of bodies, it also puts our focus on external feedback like size, weight, and numbers, instead of how you feel!"
Episode references:
Health at Every Size: https://www.amazon.com/Health-Every-Size-Surprising-Wellness/dp/1935618253
Intuitive Eating: https://www.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/1250004047
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2562: [Part 2] You Can't Shame Yourself Into Health and Hotness by Jessi Kneeland with Mark Fisher 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 2561:
Discover how shaming yourself for motivation only leads to negative outcomes with Jessi Kneeland's insight on healthy self-perception. Learn about the destructive cycle of negative self-talk and how a shift towards self-compassion and acceptance can not only improve your fitness journey but also enhance your overall well-being and happiness.
Read along with the original article(s) here: https://markfisherfitness.com/no-shame-health-hotness/
Quotes to ponder:
"Feelings of shame, humiliation, and negativity actually tend to make a person more likely to give up on the very behavioral changes they were trying to get motivated to do."
"You are not a failure. You just happened to pick a plan destined to fail."
"Our bodies and brains just weren’t built to be controlled under the strict tyranny of shame."
Episode references:
Weight Loss Mistakes - What's sabotaging your fat Loss - Jillian Michaels: https://www.youtube.com/watch?v=pIrQYMx3vaM
How to Lose Last 10 Lbs - Jillian Michaels: https://www.youtube.com/watch?v=M-w7dJugMtc
How To Start Your Weight Loss Journey - Jillian Michaels: https://www.youtube.com/watch?v=lxBcyfcQ1BU
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2467: Why You Almost Never See a Fat Japanese or How I Lost 5 Pounds in Tokyo by Leo Babauta of Zen Habits

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