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 2911:A calorie deficit is the key to fat loss, but most people struggle with tracking it accurately. Matt McLeod breaks down a simple six-step system to calculate your personal baseline, track your intake, and adjust accordingly for consistent results. By following this method using scales, food tracking apps, and weight trends, you'll gain better control over your nutrition without relying on unreliable macro calculators.Read along with the original article(s) here: https://mattmcleod.org/deficit/Quotes to ponder:"Some non-dietitians were off by over 1,000 calories! So, yeah. Buy the scales so you don’t do this.""Try to hit within +/- 50 of that average calorie amount AND weigh yourself every day in the morning before you eat and after you use the restroom.""If your weight is staying about the same (within a pound or so), subtract 250 calories from your daily calorie goal and keep consistent." 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 2910:Our daily routines shape our reality, yet we often fail to notice them. David Cain explores how anything we repeatedly experience, good or bad, fades into the background, influencing our lives without conscious awareness. By recognizing this tendency, we can intentionally design our habits and surroundings to create a more fulfilling and mindful existence.Read along with the original article(s) here: https://www.raptitude.com/2013/10/whatever-becomes-normal-becomes-invisible/Quotes to ponder:"Whatever becomes normal becomes invisible. We become desensitized to the things we experience repeatedly, and they become part of the backdrop of our lives.""We are always in some environment, always surrounded by conditions that our minds will normalize, whether they are healthy and helpful or destructive and confining.""By consciously choosing what we normalize, we can shape the background of our lives to support us rather than limit us." 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 2909:Swing an axe, haul heavy loads, or power through burpees, Leo Babauta redefines fitness with creative, functional workouts that ditch the gym. Whether it's yardwork that builds real-world strength, prisoner-style bodyweight routines, or unconventional tools like kettlebells and sandbags, these minimalist workouts prove you don’t need fancy equipment to stay fit. If your routine feels stale, this fresh take on movement will inspire you to turn everyday tasks into powerful training sessions.Quotes to ponder:"Axe to chop wood or a sledgehammer to drive in stakes or crush things or a brush-cutter to, well, cut down brush. This is a great workout because you’re swinging something heavy and using your entire body to do it.""The benefits of functional training is that not only do you get stronger, but you do so in a way that will be useful in other life activities, such as work or sports.""Burpees. Do 20, rest, then do 19, rest, then do 18, rest, and so on, all the way down to 1 burpee. This alone is super tough."Episode references:CrossFit Workouts of the Day: https://www.crossfit.com/workout 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 2908:Probiotics are often touted as a cure-all for digestion, immunity, mental health, and even weight loss, but do they really work? Dr. Neal Malik breaks down the latest research on probiotic supplements, highlighting which strains may be beneficial for specific health concerns like IBS, cholesterol, anxiety, and the common cold. Learn how to choose an effective probiotic without breaking the bank and why some supplements may not be as reliable as they claim.Quotes to ponder:"There are lots of different strains or species of these good bacteria within each person but in different quantities.""Most of the studies suggest that getting doses of 1 billion live probiotic cultures may be what's required in order to see any beneficial effects.""The supplement industry is kind of like the Wild West right now, it's very possible you could go out and purchase what you think is a probiotic supplement, but we might find it contains no good bacteria at all." 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 2907:Ellen Burgan explains that achieving lasting fitness and health isn’t just about knowing what to eat or how to exercise, it’s about mindset. A positive outlook can transform your habits, making healthy choices feel natural and enjoyable. By shifting your focus, telling the right story, and making the journey fun, you’ll create sustainable change and truly thrive.Read along with the original article(s) here: https://ifitbringsyoujoy.com/kickstart-your-journey-of-being-fit-healthy/Quotes to ponder:"Energy goes where attention flows, and energy flows where attention goes.""Stop talking about the current situation that you don’t like. Stop the negative self-talk. Choose your thoughts and words wisely so you get your thoughts and words going in the direction where you want to take your life.""March negative, bad-feeling thoughts right out the door and replace them with healthy, positive thoughts that feel so much better." 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 2906:The kettlebell swing may look simple, but executing it correctly requires precise technique and body awareness. Eric Leija breaks down the movement step by step, highlighting key form cues and common mistakes to avoid. Mastering this exercise will not only improve strength and conditioning but also unlock variations that can take your workouts to the next level.Read along with the original article(s) here: https://www.ericleija.com/this-is-how-to-do-the-perfect-kettlebell-swing/Quotes to ponder:"The first thing you need to know about the kettlebell swing is that it’s not an upper-body exercise. The power comes from your hips.""One of the most important things to keep in mind is to hinge from your hips rather than squatting down.""If you feel like you’re lifting the weight up with your upper-body strength, think more about sending your hips forward with a snap, it’s more of a sharp movement than a slow, heavy one."Episode references:Mark Twight Training Philosophy: https://www.gymjones.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 2905:The 80/20 rule offers a sustainable approach to nutrition, allowing 80% of your food intake to support your health goals while reserving 20% for indulgences. Lea Genders highlights how balance, not rigid restrictions, fosters long-term success and a healthier mindset. Rather than meticulously planning treats, she suggests letting life naturally present indulgences, making healthy eating feel more flexible and enjoyable.Read along with the original article(s) here: https://www.leagendersfitness.com/news/80-20-rule-to-get-results-without-heavy-restrictionsQuotes to ponder:"There are no good or bad foods. Of course, some foods are better for your health than others, but a cake is good for a birthday party and kale is bad for dessert.""Plan to eat well all the time, and when life hands you an unforeseen obstacle, it won't be such a surprise.""Living by arbitrary rules without regard to your body's feedback is what gets us all in trouble."Episode references:The Four Tendencies by Gretchen Rubin: https://www.amazon.com/Four-Tendencies-Indispensable-Personality-Profiles/dp/1524760919 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 2904:Sitting may be the new smoking, as Bryce Hastings explores the surprising link between prolonged chair use and heart disease. Studying the Hadza people of Tanzania reveals that it's not just sitting, but how we sit that matters; squatting and kneeling activate muscles, reducing harmful triglyceride buildup. Simple changes, like standing desks or moving more throughout the day, could dramatically improve long-term health.Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/sitting/Quotes to ponder:"Sitting is the new smoking. Even if you’re a regular at the gym, long periods of sitting on a regular basis have been shown to significantly shorten your life.""The key difference is that the Hadza don’t use chairs; they squat or kneel. These positions require low-grade muscle activation that, despite the low intensity, has a dramatic effect.""Exercise is great for warding off the hazards of modern life. But if you’re inactive for long periods during the day, you’re still at high risk of contracting some nasty diseases." Learn more about your ad choices. Visit megaphone.fm/adchoices

Life's challenges can feel daunting, but there's a simple way to navigate them. By using a flowchart, you can decide whether to take action or let go. Nia Shanks emphasizes the power of personal influence and urges taking productive steps instead of complaining. Visualizing your ideal self can also empower confident decision-making. By embracing simplicity and focusing on what you can control, everyday frustrations become manageable, paving the way for real personal growth and meaningful change.

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 2902:Girls’ body image can take a major hit during puberty, but parents can help shape a healthy perspective. Maryann Jacobsen highlights five common mistakes, such as restricting portions, labeling food as “good” or “bad,” and neglecting the impact of media and friendships, that can harm a girl’s self-image. By fostering trust in appetite signals, encouraging critical thinking about media, and promoting supportive friendships, parents can empower their daughters to embrace their changing bodies with confidence.Read along with the original article(s) here: https://www.realmomnutrition.com/girls-body-image/Quotes to ponder:"My body is all wrong and I will try to change it by ignoring its signals of hunger, fullness, satisfaction, and cravings.""Good friends are protective of health and body image. If she’s in a group where she feels she has to be different from her true self to belong, how can she accept herself?""It’s vital girls understand the virtual world is man-made and not at all like the real world." Learn more about your ad choices. Visit megaphone.fm/adchoices