Optimal Health Daily - Fitness and Nutrition
Optimal Health Daily, hosted by Dr. Neal Malik, a registered dietitian nutritionist and certified exercise physiologist, offers science-based insights on nutrition, fitness, and diet. Each episode presents handpicked blog posts narrated by Dr. Malik, providing practical tips and motivational stories for improving health and wellbeing. The podcast emphasizes a holistic approach, balancing physical health with mental and emotional wellness. It is designed for listeners seeking to achieve their health goals through easy-to-understand, actionable advice.
Episodes
![3511: [Part 1] Can You Build Muscle in a Calorie Deficit? by Christian Finn of Muscle Evo on Body Composition](https://megaphone.imgix.net/podcasts/b0082b54-9599-11f1-844b-efa6285ec617/image/3db5cc10e2b38454b91c02cf25778f77.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3511: [Part 1] Can You Build Muscle in a Calorie Deficit? by Christian Finn of Muscle Evo on Body Composition
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3510: Simple Living: Building Intentional Habits by Danae Smith of This Wondrous Life on Healthy Habits
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3509: The Best Outdoor Workout Equipment by Eric Leija on Strength Training
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3508: Does Tea or Coffee Count as Water or Fluid Intake Daily?
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3507: Lighter Days vs. Complete Rest by Ross Enamait of Ross Training on Workout Recovery
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3506: Your Complete Guide to the 3 Body Types by Ashley Lawrie of Free Form Fitness on Training For Your Body Type
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3505: Hunger and Satiety by Becca Shern of Minimal Wellness on Mindful Eating
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3504: Meal Prep Like A Pro: A Personal Trainer's Secrets by Rachel Trotta on Meal Planning
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3503: Slim Down and Stop Dieting by Chalene Johnson on Healthy Eating Habits
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3502: Tips to Help Busy Moms Find Time To Exercise by Josh Anderson of DIY Active on Daily Movement
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3501: The Science of Cravings by Jill Coleman and Jade Teta on Nutrition Science
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3500: How and When To Take a Break from Working Out and When is the Best Time to Take a Rest Day from Exercise
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3499: The Benefits of Pullups by Jane Chertoff with Healthline on Muscle Building
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3498: How Heavy a Weight Should You Use by Mark Fisher of MarkFisherFitness on Strength Training
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3497: 5 Reasons I Gave Up Coffee (And Lived to Talk About it) by Lea Genders on Natural Energy Boosters
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![3496: [Part 2] What's The Best Exercise To Lose Weight? By JC Deen of JCD Fitness on Muscle Building](https://megaphone.imgix.net/podcasts/b62faed8-8f79-11f1-8672-1342f85ab5cb/image/39510f5db13e9138038e837f00058f1e.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3496: [Part 2] What's The Best Exercise To Lose Weight? By JC Deen of JCD Fitness on Muscle Building
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![3495: [Part 1] What's The Best Exercise To Lose Weight? By JC Deen of JCD Fitness on Fitness Myths](https://megaphone.imgix.net/podcasts/b5251a5a-8f79-11f1-896a-dfb7acb8c411/image/9bf7984dcbe9eeb1a1ee7e95ddf2034e.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3495: [Part 1] What's The Best Exercise To Lose Weight? By JC Deen of JCD Fitness on Fitness Myths
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3494: Stress Relief | Walking Away from Stress: A 10-Minute 1,000 Steps Decompression Walk
Need a moment to reset today? Take a few minutes to slow down, clear your head, and find your center with our newest podcast,
Step Into Calm: Daily Walking Meditations.
Listen and subscribe to the full feed here: Step Into Calm
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3493: The Mind-Body Connection: How Mental and Physical Health Are Interconnected by Sydney Evans on Preventive Health
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3492: Is it Better to Work Out and Exercise on an Empty Stomach in a Fasted State to Lose Fat and Build Muscle
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3491: Stress - Bad For Body and Brain by Doctor Jenny Brockis on Stress Management
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3490: Why You Want To Diet by Stefanie Bonastia with Jessi Kneeland on Mindful Eating
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3489: What to Do When You Blow Your Calorie Budget by Leah Higl with Ideal Nutrition on Weight Loss Tips
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![3488: [Part 2] The Dirty Bulk: Five Reasons To Do A Clean Bulk by Eric Bach of BachPerformance on Healthy Weight Gain](https://megaphone.imgix.net/podcasts/65ec693a-8762-11f1-aa84-bbdda6fe5084/image/601ae019b5fb0c1c54b13652b17cd4c9.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3488: [Part 2] The Dirty Bulk: Five Reasons To Do A Clean Bulk by Eric Bach of BachPerformance on Healthy Weight Gain
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![3487: [Part 1] The Dirty Bulk: Five Reasons To Do A Clean Bulk by Eric Bach of BachPerformance on Muscle Building](https://megaphone.imgix.net/podcasts/649ec7b2-8762-11f1-94f0-a3dec94201f9/image/707a2f521a5c63d53704e5e8c011b9dd.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3487: [Part 1] The Dirty Bulk: Five Reasons To Do A Clean Bulk by Eric Bach of BachPerformance on Muscle Building
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3486: The #1 Reason People Fail at 30-Day Challenges by Steve Pavlina on Building Healthy Habits
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3485: Full Body vs Upper Lower Split : Which is Better? by Christian Finn of Muscle Evo on Strength Training
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3484: 7-Minute Workout - An Analysis of Seven Minute Workouts to Replace Long Cardio & Gym Sessions
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3483: Weight Management: Carbs, Calories, or Keto? by Nancy Clark on Healthy Eating
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3482: Time Management and Efficiency by Ross Enamait of Ross Training on Productivity Habits
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![3481: [Part 2] How to Train if You Have an Injury (7 Steps) by Steve Kamb of Nerd Fitness on Smart Training](https://megaphone.imgix.net/podcasts/ed9a444c-8127-11f1-9ecc-7b8868a369a0/image/82ab31ad3fd3853c668fc9ae50ed5bf0.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3481: [Part 2] How to Train if You Have an Injury (7 Steps) by Steve Kamb of Nerd Fitness on Smart Training
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![3480: [Part 1] How to Train if You Have an Injury (7 Steps) by Steve Kamb of Nerd Fitness on Smart Training](https://megaphone.imgix.net/podcasts/ef5ac5dc-8126-11f1-84bb-ef8921e4511c/image/b5d8f2878447b5e41fa8319f3362f130.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3480: [Part 1] How to Train if You Have an Injury (7 Steps) by Steve Kamb of Nerd Fitness on Smart Training
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3479: Sleep by Becca Shern of Minimal Wellness on Better Sleep
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3478: Sharing Yourself Without Worrying About Being Accepted by Erin Lanahan with Tiny Buddha on Authentic Living
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3477: Why You Should Always Warm-Up Before Your Personal Training Sessions by Ashley Ann Lawrie with Free Form Fitness
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3476: What Are The Health Benefits of Saunas and Cold Showers on Evidence-Based Health
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![3475: [Part 2] 9 Natural Ways to Boost Your Energy Levels by Helen West with Healthline on Natural Energy Boosters](https://megaphone.imgix.net/podcasts/8db74032-80ed-11f1-a3be-d74822a7ab46/image/4d85a23dc51c54e5b6dfd20e537958cf.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3475: [Part 2] 9 Natural Ways to Boost Your Energy Levels by Helen West with Healthline on Natural Energy Boosters
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![3474: [Part 1] 9 Natural Ways to Boost Your Energy Levels by Helen West with Healthline on Natural Energy Boosters](https://megaphone.imgix.net/podcasts/f7b7f766-80ec-11f1-ad83-cf02c109698c/image/771312d2d44a7006a4544015fd023305.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3474: [Part 1] 9 Natural Ways to Boost Your Energy Levels by Helen West with Healthline on Natural Energy Boosters
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3473: In Sickness And in Health (On Exercise) by Harold Gibbons with Mark Fisher Fitness on Healthy Training
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3472: 7 Health And Fitness Myths That Won't Die by Lea Genders of Lea Genders Fitness on Fitness Myths
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3471: Is Your Hunger Real or Habituated by Laure Carter on Healthy Eating Habits
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3470: The Past Doesn't Matter: What Surviving a Warzone Can Teach You About Finance by Wanderer of Millenial Revolution
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3469: The Daily Dozen: 12 Foods I Eat (Almost) Every Day by Danielle Omar of Food Confidence on Healthy Eating Habits
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3468: Green Juice vs. Greens Superfood - Which is Better For You and Can You Drink Both? on Greens Supplements
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3467: How Do I Break Free from a Fitness or Weight Loss Plateau by Chalene Johnson on Fitness Progress
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3466: Breaking The Exercise Barrier: Your Path to Fitness by Marc Bilodeau of Fit Trend on Fitness Mindset
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![3465: [Part 2] How To Stay Fit For Life: The Official Top 10 Countdown by Ben Greenfield Life on Active Living](https://megaphone.imgix.net/podcasts/1c20a444-7883-11f1-8ba7-7fa2d30ab173/image/a9adf74e7850c23702f09374cb93c763.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3465: [Part 2] How To Stay Fit For Life: The Official Top 10 Countdown by Ben Greenfield Life on Active Living
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![3464: [Part 1] How To Stay Fit For Life: The Official Top 10 Countdown by Ben Greenfield Life on Active Living](https://megaphone.imgix.net/podcasts/aa3d6a7e-7882-11f1-9c4d-8ba36b37aeb4/image/d1c5b834ec090608ea872ca94fd9a1e9.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3464: [Part 1] How To Stay Fit For Life: The Official Top 10 Countdown by Ben Greenfield Life on Active Living
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3463: Easy Morning Routine for a Healthy Body and Mind by Beth Rush with Elly McGuinness on Morning Habits
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3462: Yes, How You See Yourself is Holding You Back by Jill Coleman of JillFit on Self-Identity
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3461: Three Questions That Could Change Your Relationship With Food by Dr. Lisa Firestone on Mindful Eating
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3460: How to Tighten Loose Skin After Significant Weight Loss Without Plastic Surgery on Weight Loss Recovery
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3459: The Compound Interest of Fitness by Rachel Trotta on Sustainable Fitness
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3458: Building With Bands: Benefits and Gaining Muscle With This Underrated Tool by Eric Leija on Muscle Building
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3457: Why Can They Diet But I Can’t by Stefanie Bonastia with Jessi Kneeland on Diet Mentality
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3456: What Is the Hype About Superfoods by Sophie Szczudlo with Ideal Nutrition on Evidence-Based Nutrition
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3455: Why Everyone Should Climb a Mountain by Joshua Becker of Becoming Minimalist on Building Resilience
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3454: 7 Powerful Mantras to Stop You from Overreacting and Arguing with People by Marc Chernoff of Marc and Angel
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3453: Could You Be Addicted To: Caffeine? by Dr. Jenny Brockis on Caffeine Dependence
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3452: Training Routine - How to Make Progress Without Adding More Time to Your Workout on Workout Progression
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 3452:
Dr. Neal explains that hitting a fitness plateau doesn't mean you need to keep adding more time or volume to your workouts. By making strategic changes, such as altering exercise order, adjusting repetitions and rest periods, adding re
3451: Avoid These 7 Muscle Building Mistakes by Katarina with DIY Active on Building Muscle
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 3451:
Katarina shares seven common training errors that can quietly sabotage your fitness progress, from poor sleep and inconsistent workouts to unrealistic goals and overtraining. Her practical advice shows how balancing recovery, nutrition
3450: Why Living a Life of Gratitude Can Make You Happy by Leo Babauta of Zen Habits on Gratitude 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 3450:
Leo Babauta explores how a simple gratitude practice can shift attention from frustration to appreciation, helping people find meaning, resilience, and happiness in everyday life. By reframing challenges as opportunities and expressing
3449: 6 Simple Ways to Reduce Water Retention by Hrefna Palsdottir with Healthline on Healthy Hydration
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 3449:
Hrefna Palsdottir explains the common causes of water retention and shares several evidence-based dietary strategies that may help reduce mild swelling and fluid buildup. Learn how nutrients like magnesium, potassium, and vitamin B6, a
![3448: [Part 2] How I Finally Cut Back on Drinking (+ Tips To Get You There, Too) by Kylee of A Blue Sky Mind on Alcohol Reduction](https://megaphone.imgix.net/podcasts/793d88ee-6ae7-11f1-9f65-a30c0700a1e6/image/831ebc44fa05852d221a7b6792d498cc.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3448: [Part 2] How I Finally Cut Back on Drinking (+ Tips To Get You There, Too) by Kylee of A Blue Sky Mind on Alcohol Reduction
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 3448:
Kylee shares practical strategies that helped her reduce drinking, from surrounding herself with supportive people and sober-curious communities to building a lifestyle filled with meaningful, alcohol-free activities. She also explores
![3447: [Part 1] How I Finally Cut Back on Drinking (+ Tips To Get You There, Too) by Kylee of A Blue Sky Mind on Alcohol Reduction](https://megaphone.imgix.net/podcasts/7416da6a-6ae6-11f1-88ab-7fca04a2a250/image/45907bed62f79f5268573e5bf0c31bad.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3447: [Part 1] How I Finally Cut Back on Drinking (+ Tips To Get You There, Too) by Kylee of A Blue Sky Mind on Alcohol Reduction
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 3447:
Kylee shares the intentional mindset shifts, tracking strategies, and belief-changing tools that helped her dramatically reduce her alcohol consumption after years of normalizing unhealthy drinking habits. By examining personal assumpt
3446: The Health Savings Account Strategy That Not Enough People Are Talking About by Rynda Chappell-Wilk with Financial Finesse
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 3446:
Rynda Chappell-Wilk highlights a surprisingly flexible Health Savings Account strategy: qualified medical expenses can be reimbursed years or even decades after they were incurred, as long as proper records are kept. By allowing HSA fu
3445: Integrating Mind and Body: Be Present, Reduce Stress by Sam Russell with Tiny Buddha on Mind-Body Connection
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 3445:
Sam Russell explores how stress and frustration often arise when the mind races ahead of what the body is realistically prepared to do. Through his experience with yoga, he shows how mindful practice helps bridge the gap between though
3444: How to Build Muscle Quickly While Maintaining or Losing Fat on Muscle Building
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 3444:
Dr. Neal Malik explains how to build muscle effectively through a combination of heavy compound lifts, proper recovery, and targeted nutrition. Drawing on exercise science and sports nutrition recommendations, he shares practical strat
3443: Obese Isn't Always Lazy by Ross Enamait of Ross Training on Health Misconceptions
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 3443:
Ross Enamait challenges the assumption that obesity is simply the result of laziness, highlighting how demanding responsibilities, misinformation, and limited time can push fitness aside even for hardworking people. He encourages a mor
3442: Sleep Better - How To Build A PM Routine by Bret Gornik of Live Better Co on Nighttime Routines
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 3442:
Bret Gornik explains why better sleep starts long before your head hits the pillow, emphasizing intentional evening habits that reduce stimulation and prepare the body and mind for rest. Learn five practical strategies, from managing c
3441: 22 Fitness Milestones to Mark Your Journey From Chump to Champ by Steve Kamb of Nerd Fitness on Personal 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 3441:
Steve Kamb breaks the fitness journey into memorable milestones that capture both the victories and setbacks people experience on the road to better health. From losing the first pound and completing a first 5K to overcoming plateaus a
3440: Seven Ways To Improve In Running That Doesn't Include Running by Lea Genders of Lea Genders 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 3440:
Lea Genders explains that becoming a stronger runner involves much more than simply logging extra miles. By improving nutrition, sleep, recovery, strength, mobility, mindset, and accountability, runners can boost performance, reduce in
3439: Stop Should-ing All Over Yourself by Melani Schweder of A Brighter Wild on Self-Acceptance
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 3439:
Melani Schweder explores how perfectionism can quietly take over our approaches to health, wellness, and spirituality, leaving us feeling like we are never enough. She encourages listeners to replace shame-driven habits with self-compa
3438: 9 Things To Do Every Sunday For An Amazing Week by Mia of She Dreams All Day on Weekly Preparation
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 3438:
Mia shares a simple Sunday routine that turns the end of the weekend into a launchpad for a calmer, more productive week. By combining planning, goal setting, meal prep, self-care, and intentional rest, she shows how small habits can r
3437: 5 Daily Habits That May Be Causing Most of Your Stress by Courtney Carver of Be More With Less on Stress Reduction
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 3437:
Courtney Carver explores five everyday habits that quietly increase stress, from staying constantly busy to overexplaining your decisions. By replacing these patterns with healthier boundaries and simpler routines, she shows how creati
3436: Are there Clear Benefits to Using Mouthwash? Does Mouth Wash Fight Bad Breath? on Dental Hygiene
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 3436:
Dr. Neal Malik explains that while brushing and flossing remain the foundation of good oral health, the right therapeutic mouthwash can provide additional benefits. He breaks down which ingredients help fight bad breath, plaque, and gi
![3435: [Part 2] How to Build a Wellness Investment Plan by Kathy Robinson of Athena Wellness on Lifestyle Planning](https://megaphone.imgix.net/podcasts/f50bfe72-64c7-11f1-8f76-870f0950bace/image/283308b3040ce8fc2c47fea6da033b44.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3435: [Part 2] How to Build a Wellness Investment Plan by Kathy Robinson of Athena Wellness on Lifestyle Planning
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 3435:
Kathy Robinson shows how to create a sustainable wellness strategy by identifying what matters most, why it matters, and how to fit healthy habits into real life. She also explores the power of tracking progress, adapting as life chang
![3434: [Part 1] How to Build a Wellness Investment Plan by Kathy Robinson of Athena Wellness on Lifestyle Planning](https://megaphone.imgix.net/podcasts/82e04182-64c7-11f1-8340-df40ffab59cc/image/3db1c5fbe26b563b44061d57751d9e32.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress)
3434: [Part 1] How to Build a Wellness Investment Plan by Kathy Robinson of Athena Wellness on Lifestyle Planning
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 3434:
Kathy Robinson challenges the idea that aging must mean decline, sharing personal stories that show how consistent lifestyle choices can support energy, independence, and purpose well into later life. She introduces a practical framewo
3433: 4 Steps To Getting More Done During Your Peak Time Of The Day by Ben Greenfield on Peak Productivity
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 3433:
Ben Greenfield explores how understanding your natural energy patterns can help you stop relying on guesswork and start working more effectively. By matching analytical and creative tasks to the times of day when your brain performs be
3432: To the Pain by Steve Pavlina on Personal 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 3432:
Steve Pavlina uses his struggle with flexibility in Taekwondo to reveal how growth often demands stepping beyond self-imposed limits and enduring temporary discomfort. His story shows that setbacks don't have to become part of your ide
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