3316: Which Exercises are Best for Strength Training and How to Perform Full Range of Motion Reps on Effective Strength Exercises
06/03/2026 | 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 3316:
Dr. Neal Malik breaks down the debate between full and partial repetitions in resistance training, explaining when each approach makes sense and what the research actually says. Drawing from his background in public health and exercise physiology, he offers practical, safety-first guidance to help you build strength, prevent injury, and get more out of every workout. If you’ve ever wondered whether you’re doing your reps “correctly,” this clarity will change how you train.
Quotes to ponder:
"Partial reps can be a nice way to ensure safety and prevent injury or further damage"
"Performing repetitions through their full range of motion when it's safe to do so can potentially prevent injury and promote flexibility"
"Some exercise physiologists believe that performing partial repetitions is ideal because it forces you to engage your muscles through the entire repetition"
Episode references:
American College of Sports Medicine: https://www.acsm.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices
3315: [Part 2] Working Out While Sick: Good or Bad? by Jillian Kubala with Healthline on Exercising During Illness
05/03/2026 | 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 3315:
Jillian Kubala breaks down when it’s safe to exercise while sick and when your body needs complete rest. She explains how symptoms like fever, flu, stomach illness, or a persistent cough can worsen with activity and even put others at risk. Understanding these guidelines can help you recover faster, protect your strength, and return to your routine safely and confidently.
Read along with the original article(s) here: https://www.healthline.com/nutrition/working-out-while-sick
Quotes to ponder:
"Working out while you’re feverish increases the risk of dehydration and can make a fever worse."
"Avoid going to the gym when you have a cough, as you’re putting fellow gym-goers at risk of being exposed to the germs that caused your illness."
"Waiting until your symptoms completely subside before gradually getting back into your workout routine is a safe way to return to exercise after an illness." Learn more about your ad choices. Visit megaphone.fm/adchoices
3314: [Part 1] Working Out While Sick: Good or Bad? by Jillian Kubala with Healthline on Exercising During Illness
04/03/2026 | 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 3314:
Jillian Kubala explores whether exercising while sick helps or hinders recovery, breaking down when it’s safe to stay active and when rest is the smarter choice. Using the practical “above the neck” rule, she clarifies how to listen to your body while maintaining healthy habits. Discover how to protect your immune system, avoid setbacks, and make confident decisions about working out when you’re under the weather.
Read along with the original article(s) here: https://www.healthline.com/nutrition/working-out-while-sick
Quotes to ponder:
"Engaging in regular exercise is an excellent way to keep your body healthy."
"Many experts use the 'above the neck rule' when advising patients on whether to continue working out while sick."
"Ultimately listening to your body to determine if you feel well enough to exercise with a stuffy nose is the best bet." Learn more about your ad choices. Visit megaphone.fm/adchoices
3313: The Power of Focus AND Flows: The Tool You Need For Active Recovery by Eric Leija on Mindful Movement for Recovery
03/03/2026 | 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 3313:
Eric Leija explores how something as subtle as where you place your attention during a lift can dramatically impact muscle growth. Backed by research, he reveals how internal focus and a stronger mind-body connection can activate more muscle fibers and significantly boost results. Learn how to apply this simple mental shift to build better form, increase size, and maximize every rep.
Read along with the original article(s) here: https://www.ericleija.com/the-power-of-focus/ & https://www.ericleija.com/flows-the-tool-you-need-for-active-recovery/
Quotes to ponder:
“Attentional focus is where a person’s concentration is during a lift, or muscle contraction.”
“Focus less on the weight, and imagine/feel the muscle.”
“The only caveat to an internal, muscle-based focus in when, say, you’re lifting close to your one-rep max: then it may actually be beneficial to simply focus on lifting the weight.” Learn more about your ad choices. Visit megaphone.fm/adchoices
3312: Learn How to Tune in to Your Hunger and Fullness Cues by Crystal Karges on Intuitive Eating
02/03/2026 | 9 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 3312:
Crystal Karges explores how dieting and food restriction can disrupt our natural hunger and fullness cues, comparing our bodies to a car with broken gauges. She explains how reconnecting with mindfulness, pleasure, and intuitive awareness can restore trust in your body and transform your relationship with food. By learning to tune back into these internal signals, you can experience greater freedom, satisfaction, and peace in the way you eat.
Read along with the original article(s) here: https://www.crystalkarges.com/blog/learn-how-to-tune-in-to-your-hunger-and-fullness-cues
Quotes to ponder:
“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.”
“We are innately born with natural hunger and fullness cues that help our body gauge exactly how much we need to eat in order to stay well and thrive.”
“Awareness is the first step toward change.” 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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