2905: The 80 20 Rule - Get Results Without Heavy Restrictions 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 2905: The 80/20 rule offers a sustainable approach to nutrition, allowing 80% of your food intake to support your health goals while reserving 20% for indulgences. Lea Genders highlights how balance, not rigid restrictions, fosters long-term success and a healthier mindset. Rather than meticulously planning treats, she suggests letting life naturally present indulgences, making healthy eating feel more flexible and enjoyable. Read along with the original article(s) here: https://www.leagendersfitness.com/news/80-20-rule-to-get-results-without-heavy-restrictions Quotes to ponder: "There are no good or bad foods. Of course, some foods are better for your health than others, but a cake is good for a birthday party and kale is bad for dessert." "Plan to eat well all the time, and when life hands you an unforeseen obstacle, it won't be such a surprise." "Living by arbitrary rules without regard to your body's feedback is what gets us all in trouble." Episode references: The Four Tendencies by Gretchen Rubin: https://www.amazon.com/Four-Tendencies-Indispensable-Personality-Profiles/dp/1524760919 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 2904: Sitting may be the new smoking, as Bryce Hastings explores the surprising link between prolonged chair use and heart disease. Studying the Hadza people of Tanzania reveals that it's not just sitting, but how we sit that matters; squatting and kneeling activate muscles, reducing harmful triglyceride buildup. Simple changes, like standing desks or moving more throughout the day, could dramatically improve long-term health. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/sitting/ Quotes to ponder: "Sitting is the new smoking. Even if you’re a regular at the gym, long periods of sitting on a regular basis have been shown to significantly shorten your life." "The key difference is that the Hadza don’t use chairs; they squat or kneel. These positions require low-grade muscle activation that, despite the low intensity, has a dramatic effect." "Exercise is great for warding off the hazards of modern life. But if you’re inactive for long periods during the day, you’re still at high risk of contracting some nasty diseases." 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 2903: Life’s problems can feel overwhelming, but many have a simple solution. Nia Shanks shares a refreshingly honest approach using a straightforward flowchart: if you can influence the outcome, take action; if not, let it go. By applying this mindset, everyday frustrations lose their power, and real change becomes possible, whether it’s helping a cause, downsizing for happiness, or simply refusing to waste energy on complaints. Read along with the original article(s) here: https://www.niashanks.com/life-problems/ Quotes to ponder: "Can I influence the outcome? If no, well then, shut up and move on. If yes, great! Now shut up and do something productive." "You can’t change people, but you can be the best version of yourself, and this can have a positive influence on those around you." "Oftentimes we’d be better off choosing a simple, quality action rather than a complicated course of action filled with unnecessary filler and fluff." 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 2902: Girls’ body image can take a major hit during puberty, but parents can help shape a healthy perspective. Maryann Jacobsen highlights five common mistakes, such as restricting portions, labeling food as “good” or “bad,” and neglecting the impact of media and friendships, that can harm a girl’s self-image. By fostering trust in appetite signals, encouraging critical thinking about media, and promoting supportive friendships, parents can empower their daughters to embrace their changing bodies with confidence. Read along with the original article(s) here: https://www.realmomnutrition.com/girls-body-image/ Quotes to ponder: "My body is all wrong and I will try to change it by ignoring its signals of hunger, fullness, satisfaction, and cravings." "Good friends are protective of health and body image. If she’s in a group where she feels she has to be different from her true self to belong, how can she accept herself?" "It’s vital girls understand the virtual world is man-made and not at all like the real world." 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 2901: Mind-body interventions like yoga, meditation, and tai chi do more than just reduce stress, they may actually alter gene expression and lower the risk of inflammation-related diseases. Carolyn Joyce explores research showing how these practices counteract the harmful effects of chronic stress on a molecular level, potentially slowing cellular aging and improving mental health. Incorporating these techniques into daily life could not only enhance well-being but also contribute to long-term physical health. Read along with the original article(s) here: https://www.psychalive.org/new-benefits-mind-body-interventions/ Quotes to ponder: "Mind–body therapies focus on the relationships among the brain, mind, body, and behavior, and their effect on health and disease." "This response may precipitate a health risk when stress is severe or it occurs over a long period of time without adequate coping mechanisms." "Mind-body interventions can improve a person’s level of mental health when compared to those who do not practice these techniques." Episode references: Neurology Journal: https://n.neurology.org/ Alberta Health Services – University of Calgary Study: https://www.albertahealthservices.ca Frontiers in Immunology: https://www.frontiersin.org/articles/10.3389/fimmu.2017.00670/full 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 2900: Dr. Neal Malik explains how blood pressure naturally rises with age and what can be done to manage it without relying on medication. Regular high-intensity interval training, reducing sodium intake, increasing potassium-rich foods, and following the DASH diet all support heart health and may lower hypertension risk. Even modest weight loss can have a significant impact, proving that small, consistent efforts can lead to meaningful improvements. Quotes to ponder: “Even under optimal conditions, their blood pressure will likely still go up.” “Potassium is kind of amazing in that it can help offset the damage from consuming too much sodium.” “Even a small drop in body weight (like, 5-10 lbs.) can be enough to help drop your blood pressure by a few points.” 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 2899: Weighing yourself regularly can be a powerful tool for weight maintenance, helping to catch small fluctuations before they turn into significant gains. Rachel Trotta highlights how monitoring trends, rather than obsessing over daily numbers, allows for subtle course corrections that keep progress on track. She also emphasizes the importance of revisiting the habits that led to success and setting fresh, motivating goals to prevent burnout and keep a healthy lifestyle engaging. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "Monitoring has an almost uncanny power. It doesn’t require change, but it often leads to change, because people who keep close track of just about anything tend to do a better job of managing it." "By being observant of your habits and shifting daily patterns where needed, you’ll be surprised to find that results show up just as easily as ever." "It’s often disappointing that once you lose weight you have to maintain some level of focus and work to keep it off. Wouldn’t it be much more fair if the weight just stayed off after all your hard work?" Episode references: Obesity Journal Study on Daily Weighing: https://onlinelibrary.wiley.com/doi/10.1002/oby.22392 Happy Scale: https://happyscale.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 2898: Losing weight is one thing, but keeping it off long-term requires a shift in mindset and habits. Rachel Trotta challenges the myth that maintaining weight is harder than losing it, emphasizing the importance of sustainable lifestyle changes. She shares key strategies for navigating the transition, including keeping exercise a priority and strategically increasing food intake to find a "new normal" without regaining weight. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "It’s easy to lose weight, but it’s harder to keep it off." "Instead, you need to embrace that you have a ‘new normal.’" "Keep in mind that exercising an hour per day does not mean slogging it out on the treadmill for 60 minutes every night." Episode references: National Weight Control Registry: http://www.nwcr.ws/ 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 2897: Alina Petre explores how eating while standing affects digestion, metabolism, and hunger levels. While standing may speed up digestion and slightly boost calorie burn, it can also increase hunger, cause bloating, and lead to faster food consumption. For those with acid reflux, standing upright while eating could help reduce symptoms, but individuals with food sensitivities may experience digestive discomfort. Read along with the original article(s) here: https://www.healthline.com/nutrition/eating-while-standing-up Quotes to ponder: "Eating while standing may promote increased metabolism and may help with a small amount of fat loss." "Individuals with reflux or heartburn may benefit from standing upright while eating to allow food to digest faster." "Your posture can affect how quickly you digest food. Digestion is slowest when you’re lying down and quickest when you’re standing up and moving." 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 2896: Steve Kamb emphasizes that Mondays set the tone for the entire week, and how you approach them can make or break your momentum. By establishing solid routines, prioritizing the right tasks, and maintaining a strong mindset, you can transform Mondays from a dreaded chore into a powerful launchpad for success. Small, intentional changes can lead to big results, making each week more productive and fulfilling. Read along with the original article(s) here: https://www.nerdfitness.com/blog/always-dominate-monday & https://www.nerdfitness.com/blog/is-it-really-worth-it Quotes to ponder: "Mondays aren’t the enemy; they’re an opportunity to start fresh and take control of your week." "If you dominate Monday, you create momentum that carries through the rest of the week." "Success isn’t about perfection; it’s about consistently making small, intentional choices that add up over time." Learn more about your ad choices. Visit megaphone.fm/adchoices