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 3250: Lea Genders breaks down what "lifting heavy" really means, emphasizing that it's not about chasing numbers, but challenging your personal limits safely and progressively. She explains how to determine the right weight for your fitness level, why proper form and rest are essential, and how strength training can transform your body composition and boost metabolism. Read along with the original article(s) here: https://www.leagendersfitness.com/news/lift-heavy-for-beginners-and-how-to-determine-the-proper-weight-for-you Quotes to ponder: "Lifting heavy does not mean lifting heavier than your current fitness level." "Your effort level should feel at about an 8 out of 10. It should feel challenging, but achievable." "Reps with poor form don't count, so don't do them." Episode references: YouTube strength training tutorials: https://www.youtube.com/results?search_query=strength+training+proper+form 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 3249: Summer Banks explores four more science-backed habits linked to longevity, highlighting the anti-inflammatory power of turmeric, the vital role of consistent sleep, the nuanced benefits of moderate alcohol consumption, and how conscientiousness and mindfulness can lead to a longer, healthier life. These insights show how simple, intentional shifts in daily behavior may have lasting effects on health and aging. Quotes to ponder: “Curcumin is the primary bioactive compound in turmeric and includes both antioxidant and anti-inflammatory properties.” “The healthiest sleep pattern includes 7-8 hours of sleep every night. Developing this pattern may increase your lifespan.” “Mindfulness has been found to be effective for dealing with emotional eating and weight loss.” Episode references: Frontiers in Aging Neuroscience: https://www.frontiersin.org/journals/aging-neuroscience BioMed Research International: https://www.hindawi.com/journals/bmri/ 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 3248: Summer Banks explores science-backed lifestyle changes that significantly impact how long, and how well, we live. From small daily habits like adding nuts to your meals or walking just 15 minutes a day, to major shifts like quitting smoking and managing stress, these evidence-based practices show how much control we have over our own longevity regardless of our genes. Quotes to ponder: “Yoga can dramatically increase your flexibility and strengthen your core like never before all with minimal joint impact.” “Those who eat an abundance of plant-based foods are more likely to live longer and avoid many common health issues.” “Stress is often referred to as the silent killer and causes many harmful, often overlooked effects, which can introduce pain and strain into your daily activities.” Episode references: Blue Zones by Dan Buettner: https://www.bluezones.com Flipping Fifty by Debra Atkinson: https://www.flippingfifty.com 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 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