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...

Episodes

3252: How to Lose Belly Fat and Fitness Advice for a Better Physique on Improving Body Composition

January 9, 2026 • 9 mins

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 3252: Dr. Neil explains why stubborn belly fat tends to accumulate with age and outlines five evidence-based strategies to manage it effectively, covering portion control, balanced exercise, sleep, stress management, and core training. He emphasizes consistency over perfectio...

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3251: This Is What It Takes To Lose 10 Pounds In 5 Weeks by Riley Pearce of Free Form Fitness on Structured Weight Loss

January 8, 2026 • 11 mins

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 3251: Riley Pearce lays out a realistic, science-backed approach to shedding 10 pounds in 5 weeks by focusing on self-awareness, energy balance, and habit-building rather than gimmicks or crash diets. With practical strategies for tracking intake, designing sustainable meals,...

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3250: Lifting Heavy for Beginners and How to Determine the Proper Weight For You by Lea Genders on Strength Training Basics

January 7, 2026 • 10 mins

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 3250: Lea Genders breaks down what "lifting heavy" really means, emphasizing that it's not about chasing numbers, but challenging your personal limits safely and progressively. She explains how to determine the right weight for your fitness level, why proper form and rest are...

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3249: [Part 2] 10 Habits Science Links to Longevity by Summer Banks with Diet Spotlight on Healthy Aging

January 6, 2026 • 10 mins

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 3249: Summer Banks explores four more science-backed habits linked to longevity, highlighting the anti-inflammatory power of turmeric, the vital role of consistent sleep, the nuanced benefits of moderate alcohol consumption, and how conscientiousness and mindfulness can lead ...

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3248: [Part 1] 10 Habits Science Links to Longevity by Summer Banks with Diet Spotlight on Healthy Aging

January 5, 2026 • 12 mins

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 3248: Summer Banks explores science-backed lifestyle changes that significantly impact how long, and how well, we live. From small daily habits like adding nuts to your meals or walking just 15 minutes a day, to major shifts like quitting smoking and managing stress, these ev...

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3247: Two Things I’ve Changed My Mind About - Part 1: Butter by Stephan Guyenet on Rethinking Dietary Fats

January 4, 2026 • 10 mins

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 3247: Stephan Guyenet revisits his stance on butter, now favoring less refined dairy like yogurt and cheese for better health outcomes. Drawing on the whole food heuristic and recent evidence on LDL cholesterol and calorie intake, he explains why butter’s high refinement, cal...

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3246: The Metric of Struggle by Greg Audino on Measuring Personal Pain

January 4, 2026 • 9 mins

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 3246: Greg Audino challenges the tendency to judge others based on their visible circumstances, using therapy animals as a lens to explore how struggle is deeply personal and context-dependent. He argues that meaningful progress often stems from action itself, not just outcom...

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3245: Fast Twitch vs. Slow Twitch: What Kind of Muscles Do You Want by Steve Kamb of Nerd Fitness on Training for Performance

January 3, 2026 • 8 mins

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 3245: Steve breaks down the science behind muscle fibers, Type I, Type IIa, and Type IIb, and how they determine your natural strengths in endurance versus explosive power. With the right training, you can shift your muscle composition to align more closely with your goals, p...

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3244: What is the Best Diet - Plant Based Eating or Carnivore Nutrition on Evidence-Based Eating

January 2, 2026 • 12 mins

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 3244: Dr. Neal Malik unpacks the science behind the most popular eating plans, paleo, ketogenic, and plant-based, to determine which offers the best long-term health benefits. Drawing from extensive research, he explains why plant-focused diets like Mediterranean, DASH, and v...

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3243: How Probiotics Can Help You Lose Weight and Belly Fat by Hrefna Palsdottir with Healthline on Gut Health Benefits

January 1, 2026 • 11 mins

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 3243: Hrefna Palsdottir explores how specific probiotic strains may aid in weight loss by improving gut health, reducing inflammation, and regulating appetite-related hormones. The article highlights evidence supporting the role of Lactobacillus and Bifidobacterium strains in...

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3242: Fitness Vs. Diet - Which Should You Focus on First by Emma Hogan with Les Mills on Weight Loss Strategy

December 31, 2025 • 10 mins

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 3242: Emma Hogan highlights compelling research showing that boosting physical activity has greater long-term health benefits than focusing on weight loss. Prioritizing fitness, not the scale, can dramatically reduce the risk of chronic disease and premature death, while also...

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3241: Single Versus Double Kettlebell Training by Eric Leija on Strength Training Choices

December 30, 2025 • 9 mins

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 3241: Eric Leija breaks down the unique benefits of single versus double kettlebell training, focusing on how each method challenges your core, strength, and movement mechanics differently. Whether you're aiming for stabilization, power, or versatility, understanding when and...

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3240: [Part 2] 14 Easy And Sneaky Ways to Exercise for Busy People by Sabrina of Budding Optimist on Movement Made Simple

December 29, 2025 • 12 mins

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 3240: Sabrina shares creative, low-effort ways to sneak exercise into your daily routine, no gym required. From stair hacks to lunge walks and even stretching in the shower, these practical tips help boost strength, flexibility, and cardio fitness without disrupting your busy...

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3239: [Part 1] 14 Easy And Sneaky Ways to Exercise for Busy People by Sabrina of Budding Optimist on Movement Made Simple

December 28, 2025 • 12 mins

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 3239: Sabrina shares simple, clever strategies to seamlessly fit exercise into even the busiest schedule, no gym, no excuses. From squats while brushing your teeth to ab crunches at your desk, her practical tips help build strength and boost energy without carving out extra t...

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3238: Three Things The Golden Girls Taught Me About Grief by Shelby Forsythia on Lessons in Mourning

December 28, 2025 • 10 mins

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 3238: Shelby Forsythia draws touching and insightful lessons from The Golden Girls, revealing how the iconic foursome offers a blueprint for facing grief with humor, honesty, and heart. From navigating death with community, to setting boundaries with exes, to reframing identi...

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3237: Hand Eye Coordination and Fatigue by Ross Enamait of Ross Training on Improving Reaction Skills

December 27, 2025 • 9 mins

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 3237: Ross Enamait highlights the powerful synergy between jump rope training and hand-eye coordination drills, especially under fatigue. By combining physical conditioning with mental sharpness, athletes can replicate game-like stress and train their focus, agility, and reac...

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3236: What is the Best Heart Rate for Burning Fat and How to Lose Weight on Sustainable Weight Loss

December 26, 2025 • 8 mins

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 3236: Dr. Neal clears up the confusion around heart rate zones and fat loss, revealing that the often-cited “fat-burning zone” isn't a magic formula. He explains why variety, like combining resistance training with both low and high-intensity cardio, is key to improving fitne...

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3235: Have Your Holiday and Eat It, Too: Embracing Indulgence Over the Holidays by Steph Wilberding with MarkFisherFitness

December 25, 2025 • 9 mins

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 3235: Steph Wilberding challenges the guilt-ridden cycle of holiday indulgence by urging us to stay in the metaphorical driver’s seat, making empowered, intentional choices with food rather than reacting with shame. By reframing indulgence as a conscious act of joy and tradit...

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3234: Can I Pursue Weight Loss Too by Stefanie Bonastia with Jessi Kneeland on Mindful Fitness Choices

December 24, 2025 • 11 mins

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 3234: Stefanie Bonastia compassionately unpacks the hidden tensions between dieting, body image, and true well-being, challenging the idea that weight loss and food freedom can coexist. She offers a powerful reframe: instead of chasing control, we can cultivate lasting health...

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3233: Strength Training: The Ultimate Fountain of Youth by Eric Bach of Bach Performance on Lifelong Fitness Power

December 23, 2025 • 12 mins

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 s...

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Optimal Health Daily - Fitness and Nutrition

Episodes

.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}3252: How to Lose Belly Fat and Fitness Advice for a Better Physique on Improving Body Composition

.css-r6mb8g{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:1;overflow:hidden;}3251: This Is What It Takes To Lose 10 Pounds In 5 Weeks by Riley Pearce of Free Form Fitness on Structured Weight Loss

3250: Lifting Heavy for Beginners and How to Determine the Proper Weight For You by Lea Genders on Strength Training Basics

3249: [Part 2] 10 Habits Science Links to Longevity by Summer Banks with Diet Spotlight on Healthy Aging

3248: [Part 1] 10 Habits Science Links to Longevity by Summer Banks with Diet Spotlight on Healthy Aging

3247: Two Things I’ve Changed My Mind About - Part 1: Butter by Stephan Guyenet on Rethinking Dietary Fats

3246: The Metric of Struggle by Greg Audino on Measuring Personal Pain

3245: Fast Twitch vs. Slow Twitch: What Kind of Muscles Do You Want by Steve Kamb of Nerd Fitness on Training for Performance

3244: What is the Best Diet - Plant Based Eating or Carnivore Nutrition on Evidence-Based Eating

3243: How Probiotics Can Help You Lose Weight and Belly Fat by Hrefna Palsdottir with Healthline on Gut Health Benefits

3242: Fitness Vs. Diet - Which Should You Focus on First by Emma Hogan with Les Mills on Weight Loss Strategy

3241: Single Versus Double Kettlebell Training by Eric Leija on Strength Training Choices

3240: [Part 2] 14 Easy And Sneaky Ways to Exercise for Busy People by Sabrina of Budding Optimist on Movement Made Simple

3239: [Part 1] 14 Easy And Sneaky Ways to Exercise for Busy People by Sabrina of Budding Optimist on Movement Made Simple

3238: Three Things The Golden Girls Taught Me About Grief by Shelby Forsythia on Lessons in Mourning

3237: Hand Eye Coordination and Fatigue by Ross Enamait of Ross Training on Improving Reaction Skills

3236: What is the Best Heart Rate for Burning Fat and How to Lose Weight on Sustainable Weight Loss

3235: Have Your Holiday and Eat It, Too: Embracing Indulgence Over the Holidays by Steph Wilberding with MarkFisherFitness

3234: Can I Pursue Weight Loss Too by Stefanie Bonastia with Jessi Kneeland on Mindful Fitness Choices

3233: Strength Training: The Ultimate Fountain of Youth by Eric Bach of Bach Performance on Lifelong Fitness Power

Popular Podcasts

3252: How to Lose Belly Fat and Fitness Advice for a Better Physique on Improving Body Composition

3251: This Is What It Takes To Lose 10 Pounds In 5 Weeks by Riley Pearce of Free Form Fitness on Structured Weight Loss