3309: Exercise This Muscle for Maximum Results by Stella Kaufman with Mark Fisher Fitness on Muscle Activation
28/02/2026 | 10 mins.
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 3309:
Stella Kaufman explores why lasting change in health and fitness depends less on intensity and more on strengthening your “patience muscle.” She explains how our culture of instant gratification weakens our ability to stick with long-term goals, and offers practical, actionable strategies to help you build habits that actually last. If you’re tired of starting strong and losing momentum, her insights will help you stay the course and see real results.
Read along with the original article(s) here: https://markfisherfitness.com/exercise-this-muscle-for-maximum-results/
Quotes to ponder:
"Whatever your resolution, with almost 100% certainty, you are going to have to exercise this muscle to get there. I am referring to your patience muscle."
"We need patience. The stronger our patience muscle, the more likely we will be to power through until we see the results we are after."
"If you are not a morning person, planning to visit the gym at 5:30a.m. before work might make achieving your goals more difficult." Learn more about your ad choices. Visit megaphone.fm/adchoices
3308: Atherosclerosis - How To Reduce Plaque in the Arteries With & Without Statins on Cardiovascular Risk Reduction
27/02/2026 | 13 mins.
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 3308:
Dr. Neal Malik explains why atherosclerosis can persist even with statins, diet, and lifestyle changes, highlighting the role of genetics, particularly elevated lipoprotein(a), in stubborn plaque buildup. His guidance emphasizes practical strategies like targeted fat choices, fiber intake, and realistic exercise plans to help reduce risk and prevent further progression.
Quotes to ponder:
"The trouble is, once this plaque, or atherosclerosis, sets in, it’s not reversible through lifestyle alone."
"It’s estimated that about 1 in 5 Americans have high levels of lipoprotein-a."
"Fiber is so helpful because it binds to cholesterol and helps the body get rid of it."
Episode references:
Omega-3 Fatty Acids – NIH Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ Learn more about your ad choices. Visit megaphone.fm/adchoices
3307: Why Do Muscle Cramps Happen? by Kate Galliett of Fit for Real Life on Improving Muscle Function
26/02/2026 | 12 mins.
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 3307:
Kate Galliett reveals that muscle cramps are less about salt and hydration and more about your nervous system's unfamiliarity with certain movements. By training your body to explore new ranges and improve mind-muscle communication, you can reduce cramping, build resilience, and move with more freedom.
Read along with the original article(s) here: https://fitforreallife.substack.com/p/why-do-muscle-cramps-happen
Quotes to ponder:
"You cramp because your brain and body aren’t communicating well yet. And you can change that."
"You must teach your nervous system how to better communicate with your tissues."
"It’s very likely that in the bed scenario, your foot was already pointed forward in plantarflexion, shortening the muscles on the bottom of your foot." Learn more about your ad choices. Visit megaphone.fm/adchoices
3306: Why Eating Curry Is Good For Your Brain by Dr. Jenny Brockis on Brain Health and Cognitive Support
25/02/2026 | 11 mins.
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 3306:
Dr. Jenny Brockis explores the powerful brain-boosting potential of turmeric, highlighting how curcumin, the active compound in the spice, may help reduce inflammation, clear harmful amyloid plaques, and support cognitive health. Backed by compelling studies from UCLA and the University of Michigan, she reveals how a simple dietary habit like eating curry could play a role in protecting against Alzheimer’s and age-related memory decline.
Read along with the original article(s) here: https://drjennybrockis.com/2010/6/23/why-eating-curry-is-good-for-your-brain/
Quotes to ponder:
"Curcumin reduced the number of plaques in the rat brains by up to 80% at low dose and the rats given the curcumin performed better on spatial memory tests compared to the control group."
"Vitamin D also strongly stimulated the uptake and absorption of amyloid beta by the macrophages in the majority of patients."
"Curcumin can cross the blood brain barrier and binds to amyloid protein fragments, which can then no longer clump together to form plaques."
Episode references:
Alzheimer’s Disease and Inflammation (Dr. Milan Fiala Research): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814545/ Learn more about your ad choices. Visit megaphone.fm/adchoices
3305: Everything You’ve Ever Wanted to Know About Omega 3 Fatty Acids by Danielle Omar of Food Confidence
24/02/2026 | 11 mins.
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 3305:
Danielle Omar breaks down the essentials of omega 3 fatty acids, explaining their structure, the different types (ALA, EPA, and DHA), and why they're crucial for brain, heart, and joint health. You'll also learn which foods to prioritize and how to get enough omega 3s through simple daily choices that support overall well-being.
Read along with the original article(s) here: https://foodconfidence.com/2018/11/16/everything-youve-ever-wanted-to-know-about-omega-3-fatty-acids/
Quotes to ponder:
"Long story short, omega 3 fatty acids are essential polyunsaturated fats."
"EPA supports your body in a ton of different ways. Getting enough EPA is super important for brain health and decreasing inflammation."
"Omega 3s support heart health in some major ways! They can reduce triglycerides and blood pressure, increase HDL ('good') cholesterol, and help prevent plaque build up in your arteries."
Episode references:
USDA FoodData Central (Omega-3 Content of Foods): https://fdc.nal.usda.gov
Recommended Daily Intake for Omega 3s (NIH): https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer Learn more about your ad choices. Visit megaphone.fm/adchoices
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...
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