Optimal Health Daily - Fitness and 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 3247: Stephan Guyenet revisits his stance on butter, now favoring less refined dairy like yogurt and cheese for better health outcomes. Drawing on the whole food heuristic and recent evidence on LDL cholesterol and calorie intake, he explains why butter’s high refinement, calorie density, and impact on blood lipids make it a less ideal choice for long-term well-being. Read along with the original article(s) here: http://www.stephanguyenet.com/two-things-ive-changed-my-mind-about-part-i-butter/ Quotes to ponder: "Butter increases LDL cholesterol and particle number more than most other fats." "Fat isn’t automatically fattening, but research suggests that it can be fattening when it meets two criteria: high calorie density and high palatability." "Butter is one of the most calorie-dense foods in the world, and the human brain likes calories." Episode references: The Hungry Brain: https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/125008119X Learn more about your ad choices. Visit megaphone.fm/adchoices

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 3246: Greg Audino challenges the tendency to judge others based on their visible circumstances, using therapy animals as a lens to explore how struggle is deeply personal and context-dependent. He argues that meaningful progress often stems from action itself, not just outcomes, and that understanding others requires humility, not comparison. Read along with the original article(s) here: https://medium.com/invisible-illness/the-metric-of-struggle-5705ef229228 Quotes to ponder: "We need progress to feel happy, and progress is birthed by action, whether or not that action accomplishes what it initially set out to." "Nearly all judgement and assessment towards others is derived from how we perceive their outer circumstances." "Depending on where you get your information from, you’ll hear different sides of the story." Learn more about your ad choices. Visit megaphone.fm/adchoices

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 3245: Steve breaks down the science behind muscle fibers, Type I, Type IIa, and Type IIb, and how they determine your natural strengths in endurance versus explosive power. With the right training, you can shift your muscle composition to align more closely with your goals, proving that genetics set the stage, but effort shapes the performance. Read along with the original article(s) here: https://www.nerdfitness.com/blog/fast-twitch-vs-slow-twitch-what-kind-of-muscles-do-you-want/ Quotes to ponder: "Type I fibers are 'slow twitch' fibers. They use oxygen to fire, and they take longer to get going, but they can go for a longer period of time without getting tired." "Type IIb fibers are 'fast twitch' fibers. These fire anaerobically (without oxygen), they fire extremely quickly, but they get tired easily." "Your muscle fiber composition is already built into your genetics." Learn more about your ad choices. Visit megaphone.fm/adchoices

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 3244: Dr. Neal Malik unpacks the science behind the most popular eating plans, paleo, ketogenic, and plant-based, to determine which offers the best long-term health benefits. Drawing from extensive research, he explains why plant-focused diets like Mediterranean, DASH, and vegetarian consistently rise to the top, emphasizing sustainability over trends. Quotes to ponder: "The best diet to promote a healthy lifestyle is one that allows for food to be consumed in moderation and one you are able to follow over the long term." "All of these three have something very important in common, they are all plant-based diets." "You can eat whatever you want, just be sure that most of the time you're consuming the foods I just mentioned. It becomes a lifestyle, not a diet." Episode references: Mediterranean Diet Overview – Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 The DASH Diet Eating Plan: https://www.nhlbi.nih.gov/education/dash-eating-plan Learn more about your ad choices. Visit megaphone.fm/adchoices

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 3243: Hrefna Palsdottir explores how specific probiotic strains may aid in weight loss by improving gut health, reducing inflammation, and regulating appetite-related hormones. The article highlights evidence supporting the role of Lactobacillus and Bifidobacterium strains in lowering belly fat and preventing weight gain, offering a natural complement to a healthy lifestyle. Read along with the original article(s) here: https://www.healthline.com/nutrition/probiotics-and-weight-loss Quotes to ponder: "Probiotics may reduce the number of calories you absorb from food." "Evidence indicates that Lactobacillus gasseri may help people with obesity lose weight and waist circumference." "Certain probiotic strains, such as VSL#3, may be able to reduce weight gain." Episode references: Lactobacillus gasseri and weight loss (PubMed): https://pubmed.ncbi.nlm.nih.gov/24912386/ VSL#3 Probiotic Blend (VSL#3 Official Site): https://vsl3.com Learn more about your ad choices. Visit megaphone.fm/adchoices