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At Optimal Health Daily, we are dedicated to sharing tips and advice that covers healthy eating, healthy diets, and fitness and exercise. These fitness and health quotes were selected to help you sustain your motivation when you're getting started on living a healthier lifestyle.

Our health podcast is hosted by Dr. Neal Malik. He's Chair of the Department of Nutrition and Basic Sciences at Bastyr University California and Justin's brother (if you're new here, Justin is the co-founder — and host! — of Optimal Living Daily).

Click on the episode link if you'd like to hear more about the articles and posts where the health quotes are from.

Get our PDF with 10 health and fitness quotes from Optimal Health Daily — to stay inspired with starting a healthy lifestyle!

1. Matt McLeod on “What You CAN Do”

“Instead of focusing on all the reasons you CAN’T do something, you need to focus on all the reasons you CAN do something.”
– Matt McLeod / Episode 798

Matt is a fitness, nutrition, and psychology nerd. His quote reminds us of the power of mindset.

“What you focus on expands” is a common saying, along with the story The Little Engine that Could. 

Telling yourself that you can do something is not just wishful thinking — it's part of how much you believe in yourself!

2. Samantha Coogan on “Limiting Sugar”

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“When you cut out sugar, you'll be cutting out a boatload of empty, useless calories, which should help with weight loss.”
– Samantha Coogan of UNLV / Episode 797

Samantha is an expert in nutrition and dietetics. She serves as director of the Didactic Program in Nutrition and Dietetics at the University of Nevada, Las Vegas.

If you struggle with maintaining a healthy weight, sugar is one of the food items that you probably want to reduce your intake of. Calories should have a nutritional value. Sugar can be hard to limit as it easily gets you addicted. The point is to make these healthy changes slowly and gradually so that you don't shock or force your body into a big change overnight.

3. Nia Shanks on “Eating Fruits and Vegetables”

“Make eating fruits and vegetables a priority — this is so simple and beneficial, yet most people don’t do it.”
– Nia Shanks / Episode 796

Nia Shanks is a coach and writer. She leads the Lift Like a Girl revolution.

Most of us are aware of the benefits of eating fruits and vegetables. The truth is that most Americans don't eat enough vegetables and fruits. You should be eating at least two cups of vegetables every day for health benefits.

4. Dr. Neal Malik on “Staying Consistent”

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“Don’t lose heart: stay consistent. It will take patience and persistence.”
– Dr. Neal Malik / Episode 710

Dr. Malik hosts the Optimal Health Daily podcast.

Making a change in your lifestyle takes responsibility and commitment. You may face some hardships and challenges along the way. Don't give up because the benefits to your health are worth it in the long run.

5. Rachel Trotta on “Healthy Eating”

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“Healthy eating involves more than just calories and macros.”
– Rachel Trotta / Episode 772

Rachel is a health writer and certified personal trainer helping clients from all around the globe.

In this episode, Rachel shares how our relationship with food is improved when we approach it with the right attitude. It shouldn't be totally about calorie or dietary “restrictions.” We should continue to genuinely enjoy the foods we do choose to incorporate into our diet for a happy and healthy way of life.

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6. Ross Enamait on “Being a Champion”

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“What separates the champion is his willingness to get up after being knocked down.”
– Ross Enamait / Episode 761

Ross's training website is dedicated to high performance conditioning and athletic development.

Many things may get us down in life. We all have our personal stories of disappointment and failure. But these things don't have to define us or who we are. We can always choose to get up again to face a wiser, better, stronger tomorrow.

7. Ben Greenfield on “Healthy Eating while Traveling”

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“13 healthy grocery store items [are all you need for] quick meals while traveling. You’ll feel more energy, perform better, and stay lean!”
– Ben Greenfield / Episode 756

Ben is the author of the New York Times bestseller, Beyond Training. He is one of the country's leading wellness consultants and personal trainers.

Eating healthy might appear to be difficult when you're on the move. In Episode 756, Ben shares a list of simple but nutritious items you can find at the grocery store. Remember it the next time you're travelling and thinking about getting something fattening or oily just because it's convenient!

8. Chalene Johnson on “Getting Started”

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“Remember the hardest part is starting.”
– Chalene Johnson / Episode 747

Chalene is a New York Times bestselling author and world-renowned motivational speaker. You may have seen her fitness programs at a gym or TV!

Her words remind us that the act of getting started might just be the hardest part in your journey towards better eating and fitness habits.

9. Laure Carter on “Balance”

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“Balance is the Key to Health and Success.”
– Laure Carter / Episode 749

Laure is on a mission to bring the wisdom of Ayurveda to women. Her work involves helping women move from a restrictive diet to a more balanced approach regarding weight management and wellness.

Too much of a good thing can end up being not so good for you, which is why balance helps you gain a more well-rounded and grounded perspective.

10. Becca Shern on “Nourishment, Not Restriction”

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“Be discerning about the foods you consume with a goal of nourishment, not restriction.”
– Becca Shern / Episode 729

Becca is a Registered Dietitian and wellness nerd. She helps people to find and enjoy the simple path towards optimal health.

Like a couple of aforementioned health quotes, Becca encourages us to remember that a healthy diet is not one that only restricts your intake. Focus on enjoying the natural tastes and flavors from food that isn't prepared with mountains of oil, sugar, salt, or heavy cream. Your body will feel lighter when you choose to nourish it with better quality ingredients.

Where Do I Go from Here?

If you'd like to have a PDF of these quotes, you can download it below.

You can also learn more about how to start eating healthy and exercising in our health guide.

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Jess Chua

Jess writes and edits content for the Optimal Living Daily podcast network. Her interests include personal growth, cooking, and spending time with her pets.
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