Optimal Health Daily - Fitness and Nutrition

• 3221: Holiday Fitness: Healthy Christmas Food Choices by Rachel Trotta on Balanced Holiday Eating

  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 3221: Rachel Trotta shares how to enjoy holiday meals without compromising your health, emphasizing balance over restriction. Her approach blends practical nutrition tips with emotional awareness, helping you make intentional choices while still savoring festive traditions. Read along with the original article(s) here: https://racheltrotta.com/healthy-eating/holiday-fitness-healthy-christmas-foods/ Quotes to ponder: "Cooking is empowering, because you have the power of choice when you start your meal at the grocery store." "Focus on self-care, meaningful experiences, and human connection, not the food." "Making healthy food choices does not mean withdrawing from society during the holidays." Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 3220: The 75 Hard Challenge Advice - Habit Formation - Starting & Maintaining Habits on Keystone Habits

  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 3220: Dr. Neal Malik explains why breaking one healthy habit can often unravel the rest, using the concept of keystone habits to illustrate how certain routines can drive overall momentum. He offers practical strategies for regaining consistency by identifying inspiring, achievable goals that reignite motivation and restart the ripple effect of positive behavior. Quotes to ponder: "A keystone habit is the pebble that triggers the ripple effect." "We don’t need health information, we need health inspiration." "What inspires you?" Episode references: The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 3219: Have Yourself a Merry Little Fitmas by Victoria Jung with Free Form Fitness on Staying Festive-Fit

  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 3219: Victoria Jung offers smart, practical strategies to help you stay on track with your health goals during the festive season without sacrificing the joy of holiday celebrations. By keeping things simple, managing stress, and indulging mindfully, you’ll glide through the holidays feeling balanced and in control. Read along with the original article(s) here: https://freeformfitness.ca/merry-little-fitmas/ Quotes to ponder: "Hitting the gym more during/after the holidays to work off those holiday treats makes exercise a punishment for indulgence." "Your health is there with you 365 days of the year for your entire lifetime so make the holiday season a phase in your yearly training plan." "A simple check-in with yourself will help you to avoid overindulging!" Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 3218: The Christmas Survival Guide: 12 Tips to Keep You Feeling Your Best by Sophie Szczudlo with Ideal 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 3218: Sophie Szczudlo shares twelve practical strategies to help you enjoy the festive season without sabotaging your health goals. From mastering mindful eating to managing alcohol intake and embracing guilt-free indulgence, her tips make it easier to stay energized, nourished, and in control during the most tempting time of year. Read along with the original article(s) here: https://www.idealnutrition.com.au/the-christmas-survival-guide/ Quotes to ponder: "Turning up to a party hungry means you’re more likely to over-indulge on energy-dense party foods." "Eating in moderation means to eat healthy nutritious foods most of the time and to be able to indulge in pleasurable foods without any guilt on special occasions." "It’s important to treat yourself from time to time and Christmas is a perfect opportunity." Episode references: NHMRC Alcohol Guidelines: https://www.nhmrc.gov.au/health-advice/alcohol Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 3217: [Part 2] 7 Big Benefits of Blending, 5 Shocking But Healthy Foods You Can Safely Put In Your Blender and Does Blending Destroy Fiber by Ben Greenfield

  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 3217: Ben Greenfield explores the unique advantages of blending fruits and vegetables over juicing, emphasizing how blending preserves fiber, slows sugar absorption, and boosts satiety. Backed by research and practical tips, his insights help health-conscious readers make smarter, more nutrient-dense choices in their daily routines. Read along with the original article(s) here: https://bengreenfieldlife.com/article/nutrition-articles/benefits-of-blending/ Quotes to ponder: "Blending maintains the fiber, which slows down the rate of sugar absorption and promotes a feeling of fullness." "Juicing strips away the fiber, causing a rapid spike in blood sugar levels followed by an inevitable crash." "Blending makes it easier to consume a wider variety of vegetables in a single serving." Episode references: Glycemic Index and Blood Sugar: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods4/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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