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 3233: Eric Bach makes a compelling case for strength training as the most powerful tool to extend not just lifespan but healthspan. By preserving muscle mass, boosting metabolism, and improving mobility, intelligent resistance training can help you look, feel, and move like someone decades younger, no miracle diets or gimmicks required. Read along with the original article(s) here: https://bachperformance.com/strength-training-the-ultimate-fountain-of-youth/ Quotes to ponder: "Lifting weights isn’t about being jacked, ‘bro. It’s about living longer and healthier, ‘bro." "Getting stronger in the gym is the compound interest of training. The more you put in earlier, the more wealth you’ll accumulate over time." "Building a foundation of strength improves your ability to build muscle." Episode references: Frailty and adverse health outcomes study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465752/ 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 3232: Leo Babauta shares two timeless dietary habits from Okinawa that helped him stay lean, even through the indulgent holiday season. By eating only until 80% full and focusing on whole, plant-based foods, he demonstrates how sustainable, mindful choices can lead to real results without strict dieting. Read along with the original article(s) here: https://zenhabits.net/the-two-okinawan-diet-rules-or-how-im-getting-lean/ Quotes to ponder: "Eat to 80% full. The Okinawans call this rule 'Hara Hachi Bu', and if you haven’t tried it, you should." "They eat way more veggies than most people as well as whole grains, tofu, fish and other legumes." "The key is to just get active. Exercise regularly if you can, play sports, toss a ball around with your family." Episode references: Michael Pollan’s Food Rules: https://www.amazon.com/Food-Rules-Eaters-Michael-Pollan/dp/014311638X Okinawan Diet (research overview): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/ The Blue Zones by Dan Buettner: https://www.amazon.com/Blue-Zones-Lessons-Longest-Lived-People/dp/1426207557 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 3231: Chalene Johnson explores how chronic stress can stall even the cleanest diet and most dedicated workout routine. By redefining success, doing less, and prioritizing rest, she shares how to break free from the stress-weight gain cycle and reclaim both physical health and emotional balance. Read along with the original article(s) here: https://www.chalenejohnson.com/stress-and-weight-loss/ Quotes to ponder: "Regardless of how much I exercised or how clean my diet was, I was at my heaviest." "I thought relaxing meant you were lazy, and I had this crazy urge to make a to-do list for anyone who wasn’t running around like a chicken with its head cut off." "You can do anything but you can’t do everything." 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 3230: Darrow Kirkpatrick breaks down the real value, and limitations, of hiring a financial advisor when planning for retirement. With a strong case for the do-it-yourself path, he urges readers to weigh the costs, conflicts of interest, and unpredictability of financial markets before outsourcing their future. Read along with the original article(s) here: https://www.caniretireyet.com/book-excerpt-need-financial-advisor/ Quotes to ponder: "Smart people and resourceful organizations develop clever models that help them market themselves as having an edge over the competition. But guess what? They don’t know the future any better than you do." "Nobody can predict the future or outperform the market over the long haul." "Financial planning should be more about equipping yourself with the analysis tools and mindset for a safe and enjoyable journey, than about trying to predict and control your exact route and arrival time!" Episode references: Garrett Planning Network: https://www.garrettplanningnetwork.com/ Vanguard: https://investor.vanguard.com/ USAA: https://www.usaa.com/ NAPFA: https://www.napfa.org/ 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 3229: Deevra Norling highlights the hidden toll of night shift work, from disrupted sleep cycles to increased risks of chronic disease and mood disorders. Learn how small, strategic changes, like optimizing your sleep routine, eating real food, and scheduling time outdoors, can protect your health and well-being while working through the night. Read along with the original article(s) here: https://ellymcguinness.com/blog/night-shift-health-tips/ Quotes to ponder: "Shift work disrupts the body’s natural wake/sleep cycle." "Maintaining a regular sleep schedule helps reset your body clock." "A short but sound nap (15-20 minutes) can be refreshing to the body and mind." Episode references: Breast Cancer Risk and Night Shift Work: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6952443 Rotating Night Shift Work and Risk of Type 2 Diabetes: https://pubmed.ncbi.nlm.nih.gov/25269670 Learn more about your ad choices. Visit megaphone.fm/adchoices