3069: Cheat Meals, Cheat Days, Cheat Lives by Mark Fisher of Mark Fisher Fitness on Healthy Discipline
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 3069:
Mark Fisher explores three common strategies, cheat days, cheat meals, and no-cheat approaches, to help navigate the tension between indulgence and discipline during a fat-loss journey. He urges listeners to find what works best for their own psychology while emphasizing the power of reframing, planning indulgences, and maintaining long-term sanity over dietary perfection.
Read along with the original article(s) here: https://markfisherfitness.com/cheat-meals-cheat-days-cheat-lives/
Quotes to ponder:
"Psychological framing matters. If you’re gonna eat some chips, then DO IT. Don’t feel bad about it. Enjoy it!"
"Willpower is a trainable quality, many people seem to develop psychospiritual super powers by claiming dominance over their food."
"We must be careful not to yank our chains away from Master Junk Food only to hand them over to Master Health Food."
Episode references:
Body-for-LIFE: https://www.amazon.com/Body-LIFE-Strength-Success-Program/dp/0060193395
Orthorexia information (National Eating Disorders Association): https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexia
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10:51
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10:51
3068: What are the Best Supplements to Help Build Muscle and Improve Workout Performance
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 3068:
Dr. Neal shares science-backed insights on which workout supplements are truly worth considering for beginners. Learn why creatine might help, why glutamine and beta-alanine may not be worth the hype, and how whole foods often outperform supplements for improving performance and recovery.
Quotes to ponder:
"The same result of improved performance can be achieved with the ingestion of sufficient carbohydrates and high biological value protein."
"While it’s safe to take glutamine as a supplement, extra glutamine doesn’t help improve performance or improve immune functioning or help the body heal any faster."
"Most supplements don’t appear to help in reality. The quality of supplements is actually very, very important."
Episode references:
American College of Sports Medicine: https://www.acsm.org
International Society of Sports Nutrition: https://www.sportsnutritionsociety.org
ConsumerLab: https://www.consumerlab.com
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13:59
3067: Food Guilt by Jessi Kneeland on Redefining Self-Care and Nutrition Advice
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 3067:
Jessi Kneeland unpacks the toxic roots of food guilt, revealing how fear of fatness, driven by diet culture and societal fatphobia, shapes our everyday eating decisions. By challenging the narrow definition of “healthy” eating, Kneeland urges us to redefine self-care, embrace body diversity, and break free from the exhausting cycle of shame and restriction.
Read along with the original article(s) here: https://www.jessikneeland.com/post/food-guilt
Quotes to ponder:
"Food guilt comes from the idea that eating is wrong, and that when you’ve eaten you’ve made a mistake and must set it right."
"The pattern is: the fear of fatness."
"Trying to figure out the perfect formula, to stay inside that narrow golden window of eating 'right' is beyond stressful and confusing."
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11:50
3066: Nutrition for Fighting Fatigue by Nadia Mazari with Ideal Nutrition on How to Improve Energy Levels
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 3066:
Nadia Mazari breaks down how strategic nutrition choices can help you combat daily fatigue by focusing on meal timing, micronutrient intake, and hydration. Learn how pairing carbohydrates with protein, maintaining balanced iron and magnesium levels, and reducing high-GI foods can lead to more stable energy and better mental clarity.
Read along with the original article(s) here: https://idealnutrition.com.au/fighting-fatigue/
Quotes to ponder:
"An extra 30 minutes of sleep may feel like a good compromise in the early hours of the morning, but having breakfast is critical for refuelling your glycogen stores and stabilising your blood glucose levels throughout the day."
"This is especially true if you are deficient in a certain nutrient. Menstruating women, for instance, are at a higher risk of iron deficiency anemia."
"Low-GI diets typically consist of complex carbohydrates, whole fruits and vegetables, and legumes."
Episode references:
Headspace: https://www.headspace.com/
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14:05
3065: Tips for Healthy Traveling by Rachel Trotta on Focusing on Mindset, Movement, and Moderation
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 3065:
Rachel Trotta offers practical strategies for staying healthy while traveling without relying on guilt or extreme discipline. By focusing on mindset, movement, and moderation, she empowers readers to enjoy their trips while maintaining wellness habits that actually last.
Read along with the original article(s) here: https://racheltrotta.com/fitness/tips-healthy-traveling/
Quotes to ponder:
"Travel is not a time to punish yourself with food rules or exercise regimens."
"One of the most important mindset shifts you can make is to stop thinking of vacation as a break from your healthy lifestyle."
"If you’re walking a lot, eating mindfully, and staying hydrated, you’re probably doing just fine."
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About Optimal Health Daily - Fitness and Nutrition
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, fitness, and diet, 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. By focusing on diet, fitness, and nutrition, each episode provides you with the tools needed to achieve your health goals. 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.
This podcast is designed for those passionate about diet, fitness, and nutrition. It’s your go-to source for practical advice on managing your diet, improving your fitness, and understanding nutrition. Each episode offers actionable steps to foster a healthier lifestyle, emphasizing the importance of diet, fitness, and nutrition in achieving optimal health.
Listen now, and become an OLD friend--your optimal life awaits...
Ireland