Optimal Health Daily - Fitness and Nutrition
Optimal Living Daily | Dr. Neal Malik
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...
Episodes
Mentioned books
7 snips
May 24, 2025 • 11min
2989: Top 9 Benefits of Using a Sauna by Eric Leija on Cardiovascular Health and Muscle Recovery
Unpack the intriguing benefits of regular sauna sessions! From improving cardiovascular health to accelerating muscle recovery, saunas can significantly enhance your wellness routine. Plus, there's a fascinating link between sauna use and mental clarity, stress relief, and potentially lowering the risk of dementia. Discover how heat stress can repair damaged cells and boost endorphin release for better mood. With scientific insights backing these claims, you might just consider making the sauna a staple in your life!
May 23, 2025 • 11min
2988: Breaking Through a Weight Loss Plateau and What To Do When You Can't Lose Weight
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 2988:
Dr. Neal Malik breaks down why weight loss plateaus occur, even when you're doing everything right, and offers science-backed strategies to reignite progress. Learn how small adjustments in diet tracking and exercise intensity can make a big difference in overcoming metabolic slowdowns.
Quotes to ponder:
"When you lose weight, your body's metabolism slows down."
"Eventually as you continue lowering your left arm, it's gonna line up with your right, that represents the plateau."
"Simply tracking your food intake can help jump-start weight loss."
Episode references:
Cronometer: https://cronometer.com Learn more about your ad choices. Visit megaphone.fm/adchoices
May 22, 2025 • 8min
2987: All About That Base by Randi Kay of NaturallyRandiKay on Holistic Healthcare and Self-Care Practice
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 2987:
Randi Kay shares how building a strong physical foundation transformed her self-care practice, showing that strength training and cardiovascular fitness can significantly amplify daily rituals like yoga and mindfulness. Her story encourages listeners to rethink motivation, embrace course correction, and redefine their "why" in pursuing holistic health.
Read along with the original article(s) here: https://www.naturallyrandikay.com/post/all-about-that-base
Quotes to ponder:
"I needed to build a new foundation for my health."
"It’s like tag-teaming with yourself!"
"A strong foundation can weather any storm." Learn more about your ad choices. Visit megaphone.fm/adchoices
May 21, 2025 • 10min
2986: [Part 2] 5 Signs You Don’t Know What Your Body Needs by Brittney daCosta with TinyBuddha
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 2986:
Brittney daCosta explores how disconnection from your body’s signals can lead to fatigue, poor eating habits, and emotional overwhelm. By tuning into subtle symptoms like cravings, skin issues, or afternoon slumps, she encourages a compassionate shift from autopilot to intuitive self-care that actually works.
Read along with the original article(s) here: https://tinybuddha.com/blog/5-signs-you-dont-know-what-your-body-needs/
Quotes to ponder:
"The body is a multilingual being. It speaks through its color and its temperature, the flush of recognition, the glow of love, the ash of pain, the heat of arousal, the coldness of nonconviction."
"If your body doesn’t know if it’s going to get enough at its next meal, it sends mixed signals." Learn more about your ad choices. Visit megaphone.fm/adchoices
May 20, 2025 • 10min
2985: [Part 1] 5 Signs You Don’t Know What Your Body Needs by Brittney daCosta with Tiny Buddha
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 2985:
Brittney daCosta reminds us that our bodies are constantly sending signals, through cravings, fatigue, emotional swings, and more, but our fast-paced, to-do-list-driven lives keep us from listening. By recognizing subtle physical cues and emotional responses, we can stop running on autopilot and start giving our bodies the nourishment and care they truly need.
Read along with the original article(s) here: https://tinybuddha.com/blog/5-signs-you-dont-know-what-your-body-needs/
Quotes to ponder:
"Autopilot had taken over my life, and not to mention, my body’s energy, luster, and shape."
"Your body’s ravenous afternoon cravings are a message. They’re screaming at you, 'I need nutrients! I need fuel!'"
"Every ache, pain, symptom, and craving is a gift in its own way."
Episode references:
Women Who Run With the Wolves: https://www.amazon.com/Women-Who-Run-Wolves-Archetypes/dp/0345396812 Learn more about your ad choices. Visit megaphone.fm/adchoices
May 19, 2025 • 10min
2984: Strong is the New Beautiful, Disordered is the New Diet by Leigh Peele
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 2984:
Leigh Peele challenges the rebranded face of diet culture, revealing how the mantra “strong is the new beautiful” often masks the same harmful behaviors in a new form. She advocates for a compassionate approach to health that prioritizes mental well-being, intuitive choices, and strength rooted in self-respect rather than societal pressure.
Read along with the original article(s) here: https://niashanks.com/strong-new-beautiful-disordered-new-diet/
Quotes to ponder:
"‘Strong is the new beautiful’ quickly turned into another way for women to feel like they’re not good enough."
"This new message came with a different disguise, but the same rules: restrict, control, be smaller, do more."
"You can train because you love your body, not because you hate it."
Episode references:
Health at Every Size by Linda Bacon: https://www.amazon.com/Health-At-Every-Size-Surprising/dp/1935618253
Beauty Redefined: https://www.morethanabody.org
Intuitive Eating by Evelyn Tribole and Elyse Resch: https://www.intuitiveeating.org Learn more about your ad choices. Visit megaphone.fm/adchoices
May 18, 2025 • 13min
2983: Tips for Buying Clean and Healthy Food by Laure Carter on Should I Buy Organic Produce
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 2983:
Laure Carter offers a grounded, practical guide to navigating the often confusing world of clean eating by prioritizing local, organic, and non-GMO foods. With clear insights rooted in Ayurveda and supported by sobering research on chemical exposure, she empowers listeners to make informed choices that benefit both personal health and the environment.
Read along with the original article(s) here: https://www.laurecarter.com/tips-for-buying-clean-and-healthy-food/
Quotes to ponder:
"Industrial pollution begins in the womb."
"Our gut bacteria changes along with the seasons, allowing us to digest properly the foods that grow during that season."
"Buying whole grains is always a good idea because it’s more nutritious. However, you should only buy organic whole grains."
Episode references:
EWG Dirty Dozen List App: https://www.ewg.org/foodnews/mobile/
Environmental Health Perspectives - UW Study on Pesticides: https://ehp.niehs.nih.gov/doi/full/10.1289/ehp.8418 Learn more about your ad choices. Visit megaphone.fm/adchoices
May 18, 2025 • 9min
2982: Strengthening Your Future Self by Steve Pavlina on Personal Growth and Development
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 2982:
Steve Pavlina explores how present-day actions shape our long-term well-being, urging us to nurture a conscious relationship with our past and future selves. By reframing hard work and self-discipline as gifts to our future selves, we can tap into a deeper source of motivation and create a more meaningful, growth-oriented life.
Read along with the original article(s) here: https://www.stevepavlina.com/blog/2020/05/strengthening-your-future-self/
Quotes to ponder:
"Everything I do today affects my future self in some way."
"You’re basically being a jerk to your future self."
"What I want from my past self isn’t an easier life. I want him to help me gain access to new growth experiences that currently seem out of reach." Learn more about your ad choices. Visit megaphone.fm/adchoices
May 17, 2025 • 10min
2981: Back to the Basics: Running Edition by Lea Genders on Cardio Training
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 2981:
Lea Genders explores the parallels between learning to use her non-dominant hand and retraining her running technique, emphasizing that efficiency often requires unlearning old habits. By embracing discomfort and revisiting foundational skills, runners can prevent injury and unlock improved performance over time.
Read along with the original article(s) here: https://www.leagendersfitness.com/news/back-to-the-basics-running-edition
Quotes to ponder:
"Sometimes you have to take a step back and relearn the basics in order to move forward."
"Just because you can run fast does not necessarily mean you don’t have poor or inefficient movement patterns."
"Running is a skill. While we all may be born to run, if we want to run more efficiently, it makes sense that we might have to set our egos aside and take two steps backward before we can run forward."
Episode references:
The Running Revolution: https://www.amazon.com/Running-Revolution-Technique-Performance-Injury-Free/dp/014312319X Learn more about your ad choices. Visit megaphone.fm/adchoices
May 16, 2025 • 11min
2980: What Amount of Protein Should You Aim For? A Typical Meal Plan for Muscle Maintenance and Growth
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 2980:
Dr. Neal addresses a listener's question about optimal macronutrient breakdown for weight loss and muscle preservation, offering realistic protein intake ranges based on body weight and training level. He explains why moderate carbs and healthy fats should not be feared, advocating for a sustainable, balanced approach to eating for long-term health and success.
Quotes to ponder:
"Instead of avoiding fat, the key is to choose fats that help us feel our best."
"You could split the difference and see how you feel. So, you could consume somewhere between 175 grams and 240 grams of protein per day."
"We do need carbohydrates to help digest and metabolize protein, so having balanced meals and snacks is the best option."
Episode references:
Dietary Guidelines for Americans: https://www.dietaryguidelines.gov Learn more about your ad choices. Visit megaphone.fm/adchoices
