2970: The 7 Things I Do to Stay Fit While Traveling by Leo Babauta of Zen Habits on Healthy Eating 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 2978: Matt McLeod breaks down four science-backed strategies to ensure you're shedding fat, not muscle, while pursuing a healthier physique. From tracking strength progress and waist measurements to prioritizing protein intake and a sustainable fat loss pace, his advice equips you to build a lean, strong body that lasts. Quotes to ponder: "You can’t fully control tissue storage and breakdown. But these tips will give you the best chance possible at creating the outcomes we’re after." "A high-protein diet prevents muscle breakdown and encourages other energy sources to be used for fuel." "Taking waist measurements is another tool I’ve found extremely helpful in reassuring my clients that they’re losing fat, not muscle." 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 2977: Gabriel Zhañay shares three proven yet often overlooked habits that drive lasting physique transformation: eating sufficient high-quality protein, prioritizing post-workout recovery, and focusing on compound movements. His no-fluff approach cuts through fitness industry noise and offers clear, science-backed strategies for building lean muscle and optimizing performance. Read along with the original article(s) here: https://bachperformance.com/the-three-not-so-secret-habits-guaranteed-to-get-you-the-physique-youve-always-wanted/ Quotes to ponder: "Good intentions and hard work are not enough." "Virtually all the protein you consume will be used for rebuilding." "If you want to look like an athlete, then you have to train like an athlete." Episode references: FitTrack Dara Smart Scale: https://getfittrack.com/pages/dara-scale 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 2976: Adda Bjarnadottir examines the popular belief that drinking more water leads to weight loss, revealing that while water can aid metabolism, reduce appetite, and replace high-calorie beverages, the evidence for water alone causing weight loss is weak. Still, staying hydrated can support healthier habits and contribute to long-term weight management when paired with other lifestyle changes. Read along with the original article(s) here: https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss Quotes to ponder: "Drinking water can help burn calories and reduce hunger cravings." "Drinking water may help increase your metabolic rate and how much energy (or calories) you burn." "The benefits are even greater when you replace sugary beverages with water." Episode references: 2023 study on warm water and BMI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9998972/ 2021 water fasting study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8441430/ 2019 study on weight loss and water intake: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835202/ 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 2975: Mr. Money Mustache shares how a disciplined, active lifestyle can supercharge both your physical health and financial freedom. By rejecting consumer culture and embracing physical effort, like biking instead of driving, you not only cut costs but gain energy, time, and long-term well-being. Read along with the original article(s) here: https://www.mrmoneymustache.com/2011/06/11/weekend-edition-health-wealth/ Quotes to ponder: "Driving a car is a lot like smoking cigarettes. It is a slowly self-destructive habit that most people have been tricked into by advertising." "The key to building wealth is to spend less than you earn, and the key to spending less is often to use your own body instead of machines." "Most people don't realize that being slightly too busy, having a little less comfort, and doing a bit more manual work is actually a recipe for greater happiness." 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 2974: Steve Booher encourages families to rekindle their sense of wonder and connection by spending more time outdoors, emphasizing that nature not only nurtures creativity in children but also fosters mental well-being for all ages. His story celebrates unstructured play and shared adventures as powerful tools to restore joy and reduce stress in our tech-heavy, overstimulated lives. Read along with the original article(s) here: https://www.lifeandwhim.com/first-moments-blog/lions-tigers-kids-get-outside Quotes to ponder: "Kids need wild spaces, open air, and time to be a little feral and free." "Nature doesn’t demand anything of them, it just welcomes them." "Those moments, when we step outside the ordinary, have the power to connect and awaken something primal and beautiful in us all." Episode references: Children & Nature Network: https://www.childrenandnature.org Last Child in the Woods: https://www.amazon.com/Last-Child-Woods-Children-Nature-Deficit/dp/156512605X 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 2973: Robbie Farlow breaks down four unconventional yet science-backed ways to rev up your metabolism without relying on pricey superfoods or gimmicks. From spicy meals and morning coffee to your daily environment and hydration habits, these strategies offer simple, sustainable tweaks that amplify fat-burning, especially when paired with a calorie deficit. Read along with the original article(s) here: https://markfisherfitness.com/4-surprising-ways-increase-metabolism/ Quotes to ponder: "Adding a little hot sauce or chili peppers to your next meal will not only help increase your metabolism, but they can block those pesky hunger pangs that happen during a cut." "Even if you’re sitting at your desk and working, caffeine increases your resting metabolic rate." "The American Heart Association study estimates that NEAT can vary by up to 2,000 calories a day." 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 2972: Dr. Neal Malik breaks down the cholesterol puzzle, explaining the difference between "good" and "bad" cholesterol, and why not all dietary fats, or even dietary cholesterol, are created equal. Learn the six simple lifestyle changes that can naturally improve your cholesterol profile and reduce long-term health risks. Quotes to ponder: "Cholesterol actually acts as a transporter in the body, the precious cargo in this case: fat." "Fiber is like HDL’s sidekick, it helps the body get rid of that lousy or lethal LDL cholesterol." "High intensity activity in particular seems to help increase the happy or healthy HDL levels in the blood." Episode references: American Heart Association - Cholesterol: https://www.heart.org/en/health-topics/cholesterol 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 2971: Rachel Trotta debunks the myth that women will “bulk up” from lifting heavy weights, emphasizing that genetics, more than workouts, determine your physique. She also shares practical strategies for tracking food intake and caloric needs to avoid mistaking fat gain for muscle growth, helping you build a lean, strong body on your own terms. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/get-bulky-strength-training/ Quotes to ponder: "You can only 'bulk up' within the spectrum of your genetic potential." "Most women mistake fat for out-of-control muscle gain." "Looking better starts with feeling better and thinking better, and it’s important that you have your mindset right before you start working on physique goals." Episode references: MapMyFitness: https://www.mapmyfitness.com Cronometer: https://www.cronometer.com MyFitnessPal: https://www.myfitnesspal.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 2970: Leo Babauta shares simple, flexible strategies for staying healthy while traveling, focusing on movement, mindfulness, and eating habits that don’t rely on strict routines or gyms. He encourages a mindset of adaptability and self-awareness, helping you stay energized and fit no matter where your journey takes you. Quotes to ponder: "Travel throws you out of your routine, and that’s what makes it amazing but also what can throw your health habits into disarray." "The key is to let go of the idea that you need to do things exactly as you do at home." "Walking is amazing. You’ll explore, get your body moving, and enjoy the moment." Episode references: Nomadic Matt: https://www.nomadicmatt.com/ Nerd Fitness: https://www.nerdfitness.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 2969: Ross Enamait explores how patience is an underrated but essential trait for achieving long-term goals, particularly in training and personal growth. Through real-life examples and insights, he shows how persistence over time consistently outperforms shortcuts and impulsive action. Read along with the original article(s) here: https://rosstraining.com/blog/the-power-of-patience/ Quotes to ponder: "Unfortunately, patience is a trait that’s often overlooked in today’s fast-paced world." "You don’t need to change everything in a day, week, or even a month. Keep chipping away and you’ll eventually get where you want to go." "I’ve been training for almost 30 years and I’m still learning, improving, and evolving." Learn more about your ad choices. Visit megaphone.fm/adchoices