{"podcast":{"title":"Optimal Health Daily - Fitness and Nutrition","slug":"optimal-health-daily-fitness-and-nutrition-323906","podcast_index_feed_id":323906,"rss_url":"https://feeds.megaphone.fm/OLD4549284412","website_url":"https://oldpodcast.com","image_url":"https://megaphone.imgix.net/podcasts/179f5c46-1733-11ec-86d8-6fde4865f964/image/OLD-Cover-Health-3000.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Optimal Living Daily LLC","episode_count":3478,"summary":"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 passio…","last_synced_at":"2026-07-26T06:20:20.383708+00:00","page_url":"https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906"},"episode":{"title":"3444: How to Build Muscle Quickly While Maintaining or Losing Fat on Muscle Building","slug":"3444-how-to-build-muscle-quickly-while-maintaining-or-losing-fat-on-muscle-building","published_at":"2026-06-26T07:00:00+00:00","page_url":"https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906/3444-how-to-build-muscle-quickly-while-maintaining-or-losing-fat-on-muscle-building","show_page_url":"https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906","url":"https://traffic.megaphone.fm/OLD1529969264.mp3","audio_url":"https://traffic.megaphone.fm/OLD1529969264.mp3","summary":"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 strategies for protein intake, carbohydrate consumption, and post-workout timing that can help support strength gains and muscle growth. Quotes to ponder: \"After a workout the demand for protein is high which makes it the best time to replenish it.\" \"When you lift heavy you also need a longer break in between sets to recover and regain your strength.\" \"Carbohydrates can help our bodies absorb that leucine rich protein more efficiently.\" Episode references: Bastyr University California: https://bastyr.edu American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices","meta_description":"Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episo…","key_points":[],"chapters":[],"topics":[],"duration_seconds":580,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/optimal-health-daily-fitness-and-nutrition-323906/episodes/3444-how-to-build-muscle-quickly-while-maintaining-or-losing-fat-on-muscle-building/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906/3444-how-to-build-muscle-quickly-while-maintaining-or-losing-fat-on-muscle-building.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}