3181: What is Good Nutrition AND How to Add More Protein to Your Diet by Vania Hau with Free Form Fitness
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 3181:
Vania Hau breaks down the essentials of good nutrition by explaining how macronutrients, micronutrients, and hydration support overall health without prescribing a one-size-fits-all diet. She also offers practical strategies for increasing protein intake, especially for those looking to build muscle or follow a plant-based lifestyle, and emphasizes the importance of choosing safe, high-quality supplements.
Read along with the original article(s) here: https://freeformfitness.ca/what-is-good-nutrition/ & https://freeformfitness.ca/how-to-add-more-protein/
Quotes to ponder:
"Despite what you may have heard from an Instagram influencer or Tiktok video, there is no single type of diet that is best for everyone."
"Good nutrition does not have to be complicated, and it does not mean only one type of diet."
"Protein supplements are not a necessary part of a healthy diet if you are able to get adequate protein from food sources."
Episode references:
NSF Certified for Sport: https://www.nsfsport.com/
ConsumerLab: https://www.consumerlab.com
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11:20
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11:20
3180: How Does Alcohol Affect Your Sleep and How to Protect Your Sleep Quality on Healthy Habits for Better Sleep
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 3180:
Dr. Neal Malik explains how even a single glass of wine can disrupt your sleep quality by reducing time spent in the deep, restorative REM phase. He breaks down the science of sleep cycles and how alcohol triggers a “rebound effect” during the night, which can leave you feeling tired even after a full night’s rest.
Quotes to ponder:
"Alcohol can make you fall asleep faster, but some have a lower tolerance to this effect where others may have a higher tolerance."
"Regardless of whether you have a high or a low tolerance to alcohol, your body is still metabolizing that alcohol and clearing it from your system."
"When alcohol is consumed before bedtime, the body spends less time in the REM phase of the sleep cycle."
Episode references:
Sleep Foundation – Effects of Alcohol on Sleep: https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
The American College of Sports Medicine: https://www.acsm.org/
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10:20
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10:20
3179: The Top 5 Reasons Your Workout Isn’t Working And What To Do About It by Katie Prendergast with Bach 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 3179:
Katie Prendergast breaks down the five most common reasons why your workouts aren’t delivering results, and what to do instead. Whether it’s a lack of consistency, poor diet alignment, or mindless routine, this guide will help you refocus your training, optimize your habits, and finally start seeing real progress in the mirror.
Read along with the original article(s) here: https://bachperformance.com/top-5-reasons-workout-isnt-working/
Quotes to ponder:
"The Monday mindset is destroying your potential progress."
"You must apply the principle of 'progressive overload,' which states that your body adapts to the increasing demands you impose on it at the gym."
"What gets measured, gets managed."
Episode references:
MyFitnessPal: https://www.myfitnesspal.com/
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14:00
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14:00
3178: [Part 2] 10 Ways to Get Back on Track After a Binge by Rachael Link with Healthline on Healing Your Relationship with Food
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 3178:
After a binge, it’s easy to fall into shame or drastic restriction, but Rachael Link, offers a compassionate roadmap to recovery that focuses on balance, mindfulness, and long-term well-being. Learn practical strategies to reset your mindset, nourish your body, and break the binge-restrict cycle without punishing yourself.
Read along with the original article(s) here: https://www.healthline.com/nutrition/what-to-do-after-a-binge
Quotes to ponder:
"Although it may be tempting to punish yourself for overeating, this can be counterproductive and may do more harm than good."
"Instead of dwelling on the binge, try to focus on what you can do to support your health moving forward."
"Practicing self-compassion, mindfulness, and balance can help you build a healthier relationship with food."
Episode references:
National Eating Disorders Association (NEDA): https://www.nationaleatingdisorders.org/
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12:38
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12:38
3177: [Part 1] 10 Ways to Get Back on Track After a Binge by Rachael Link with Healthline on Healing Your Relationship with Food
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 3177:
Rachael Link offers a grounded and compassionate guide for what to do after a binge, emphasizing recovery without guilt or extremes. With practical steps like rehydrating, practicing self-kindness, and returning to normal eating patterns, she helps readers avoid the binge-restrict cycle and build a healthier, more forgiving relationship with food.
Read along with the original article(s) here: https://www.healthline.com/nutrition/what-to-do-after-a-binge
Quotes to ponder:
"One binge won’t ruin your progress, but letting it spiral into an ongoing cycle can."
"Try not to think of foods as ‘good’ or ‘bad.’ Instead, focus on how they make you feel."
"Restricting yourself after a binge can increase cravings and the risk of bingeing again."
Episode references:
National Eating Disorders Association: https://www.nationaleatingdisorders.org/
Cognitive Behavioral Therapy for Eating Disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6534340/
Intuitive Eating: https://www.intuitiveeating.org/
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Acerca de 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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