The Model Health Show (general)

Nelson Mandela once said, “I learned that courage was not the absence of fear, but triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” We all live with fear—it’s a basic human mechanism hardwired into our systems to protect us from danger. 

In today’s society, we have far less things to be legitimately fearful of than our ancestors did. But on the other hand, we have so many more inputs and decisions today that can easily become paralyzed by non-threatening fears. We might fear judgment, failure, rejection, inadequacy, and a number of other things. While it’s perfectly normal to experience this emotion, it’s important that we don’t let it sabotage our careers, relationships, or from tapping into our potential.

In her new book, Let Your Fears Make You Fierce, Koya Webb outlines the four major fears that we all experience, and how to overcome them in order to live out your dreams. Koya is a transformational specialist, an internationally recognized yoga teacher, and a holistic health and wellness coach. On today’s show, she’s sharing her own personal transformation, as well as practical, universal tools you can use to overcome your own fears. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • How perfectionism can stop you from making progress. 
  • Koya’s journey from track star to yogi. 
  • The lessons Koya learned from sustaining multiple injuries. 
  • What having a breakdown of identity can teach you about growth. 
  • The correlation between fear and love.
  • How fears can manifest as physical pain. 
  • The power of breathwork and its accessibility.
  • How social media can lead to a fear of failure. 
  • The importance of practicing affirmations. 
  • How to overcome self-judgment and heal yourself. 
  • The four types of fears, and how to work through them. 
  • What it truly means to appreciate and fall in love with yourself. 
  • The importance of appreciating our differences.
  • How to associate loss with love. 
  • The difference between being a victim and a creator. 
  • Why resisting change can be counterproductive. 
  • What “fear of being the first” is, and how to overcome it. 

Items mentioned in this episode include:

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It’s no secret that your metabolism is an important part of your ability to burn fat, as well as other crucial bodily functions. In the health and wellness space, there’s a lot of talk about boosting your metabolism in order to change your overall body composition. But when it comes down to it, there’s much more to your metabolism than its rate. 

You don’t need to boost your metabolism in order to have a healthy body—you need a flexible metabolism. If you have a flexible metabolism, you can tap into different sources of fuel and still perform at an optimal level. The good news is, you can train your body to do this, and over time, you can discover the optimal way of eating your specific body. 

Healthy metabolic function is essential to overall health, but it’s also incredibly complex. Today, Dr. Jade Teta is here to simplify this process. He’s sharing simple rules on how the metabolism works, and how you can learn more about your individual metabolic process to create a strong, healthy, and metabolically flexible body. Enjoy! 

In this episode you’ll discover:

  • How your metabolism can adapt and adjust. 
  • What metabolic smoke means, and how it damages your cells. 
  • The impact that overstressing has on your metabolism.
  • How alcohol inhibits fat burning.
  • The two main rules of metabolic function. 
  • Why your metabolism is not good at multitasking. 
  • How your metabolism acts as a thermostat. 
  • Why macronutrient ratios are important for metabolic function. 
  • What intermittent dieting is, and how to practice it. 
  • What percentage of dieters gain back the weight. 
  • How to learn more about your individual metabolism and create your own diet. 
  • The importance of exploring different nutrition protocols. 
  • How women’s metabolism changes throughout the menstrual cycle. 
  • The four steps that have to occur for your body to burn fat as fuel.
  • What lipid oxidation is. 
  • The power of going for a walk after your workout.  

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No matter how many followers you have on social media, you’re an influencer. It’s not about how you make an income, but the impact that your words and actions make on the people around you every day. Making connections, building trust, and having the ability to make an influence is such a profound part of the human experience. 

And as an entrepreneur, cultivating those relationships in an authentic way is an integral piece of sustaining your business. If you haven’t built trust and loyalty with your audience, they aren’t going to spend their hard-earned dollars on your products or services. If there’s one person who knows a thing or two about building a loyal audience, it’s Pat Flynn. 

Pat is a thought leader in the world of online entrepreneurship digital marketing. He takes an authentic and honest approach to building businesses and creating relationships. On today’s show, Pat joins us today to share principles from his newest book, Superfans. This episode covers the insights and tools that are necessary to build real connections, redefine the way you think about making a profit, and change the lives of the people around you. Enjoy! 

In this episode you’ll discover:

  • How losing his job inspired Pat to start a business. 
  • The power of creating lifelong fans. 
  • Why being uncomfortable can cause you to take bold action. 
  • How sharing random facts about yourself can build relationships.
  • What it means to create a quick win. 
  • How Pat inspired the creation of the Model Health Show.  
  • The multifaceted benefits of attending meetups. 
  • What Pat’s wife taught him about fandom. 
  • The pyramid of fandom, and how it relates to engagement and sales. 
  • What you can learn from reading 3-star reviews on Amazon.
  • Ways to make your audience feel like they are appreciated.
  • The incredible advantages of having a small following. 
  • What lessons Pat had to learn about hiring and outsourcing as a business owner. 
  • Why it’s so important to set time boundaries as an entrepreneur. 
  • The importance of having a consistent morning routine. 
  • Why being flexible can help you find success. 

Items mentioned in this episode include:

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What have you done lately to take care of your brain? Most of us put constant effort into maintaining good physical health, whether that means simply brushing your teeth or planning your meals for the week. But maintaining and improving your brain health is an equally important piece of sustaining a healthy lifestyle. 

Your brain controls every aspect of your mind and body. Luckily, emerging science supports the idea that we hold the capability to influence the overall function and health of this incredible organ. On this compilation episode, we’re diving deep into proven tips and strategies for optimizing brain health. You’re going to learn from eight of the world’s top experts on how improve your brain’s overall function through lifestyle choices. 

This episode is packed with digestible, scientifically-proven advice that you can use to build a better brain. You’re going to learn about specific nutrients and exercises that can impact your brain’s health, as well as the importance of mindfulness, sleep, and balancing your brain chemistry. Get ready to take notes, you’re about to learn exactly how to strengthen your brain! 

In this episode you’ll discover:

  • How exercising can lower your risk of Alzheimer’s disease. 
  • What BDNF is, and how it relates to inflammation in the body. 
  • The dangers of consuming artificial sweeteners. 
  • What percentage of the calories you consume your brain needs to operate.
  • Why your brain is the most expensive real estate in your body. 
  • How the blood-brain barrier works. 
  • Why we do not have pain receptors in our brains. 
  • How processing speed is affected by aging (and how you can improve yours!) 
  • The effects of chronic stress on the memory center of the brain. 
  • How to proactively manage your stress in order to preserve brain function. 
  • What cognitive enhancement is. 
  • Three profound ways aerobic exercise impacts your brain. 
  • The only thing you can do to enhance growth factor in the hippocampus. 
  • How improving your balance can support your memory. 
  • The importance of functional exercises and moving in a way that supports your brain.  
  • Four key elements to fortify serotonin.
  • The problem with constantly providing your brain with dopamine. 
  • How sleeping with your cell phone in your room can affect your health.  
  • The truth about multitasking, and how it can harm you. 
  • Why sleep matters for cognitive function. 

Items mentioned in this episode include:

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Category:general -- posted at: 10:18pm CDT

No one gave me permission to build a career in the health and wellness field, to start a podcast, to write a book, or become a speaker. Making your dreams a reality is something you must take control over. If you wait around for someone to give you the green light to pursue your passions, you’ll never be able to move forward.

Every single successful person I’ve interviewed has had the audacity to write their own permission slip, and today’s guest is no exception. When I asked Lori Harder how she landed ten magazine covers, she explained that in every single instance, she relentlessly pitched her story. She put in the time, the persistence, and she granted herself permission. 

On this episode, Lori is sharing her incredible story of overcoming deeply ingrained limiting beliefs, speaking your dreams into reality, and what can happen when you choose to reframe negative events in your life. Lori’s mission is to help you create a life you’re obsessed with, and I’m positive this interview will inspire you to give yourself permission to do so. Enjoy!  

In this episode you’ll discover:

  • How removing yourself from your environment can spark change. 
  • Lori’s journey to becoming a 10-time magazine cover story.
  • The importance of being faithful in your path.
  • How having an accountability partner can help you achieve results.
  • Why being relentless is the key to success. 
  • The truth about motivations and how they can change over time.
  • How reframing your circumstances can help you gain perspective. 
  • The power that words have to change your reality. 
  • What it means to create meaning from painful events in your life. 
  • How to build a nurturing environment for yourself. 
  • The differences between embracing pain and resisting pain. 
  • Why having a morning mantra can change your reality. 
  • How building a strong tribe can help you unlock ideas and insights. 
  • The meaning of comeback rate. 

Items mentioned in this episode include:

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What does it take to become the best? Greatness is not some innate quality that only high achievers are fortunate to possess. The truth is, we all hold the potential to become the best in whatever area we choose to dedicate ourselves. Today’s guest, Bo Eason, is living proof. 

At just nine years old, Bo decided he would become the best safety in the NFL. After years of dedication and effort, he achieved this goal, playing alongside some of the most distinguishable players in football. He then pivoted his career and decided to become the best in another industry—stage acting. He went on to write and perform in one of the most powerful plays in the last decade. 

Bo is passionate about helping others tap into their potential because he believes that we all hold the capacity to channel our greatness. On today’s show, he’s sharing powerful insights that you can apply to master any skill or role that you want. This episode is filled with practical and inspiring tips that I hope you will apply to become the best version of yourself possible.  

In this episode you’ll discover:

  • The importance of being conscious of the stories you tell yourself. 
  • What it means to be the author of your own story.
  • How Bo transitioned from NFL player to Broadway star. 
  • Why eliminating things in your life can lead to greatness.
  • What it truly means to be the best. 
  • How stage performance and football are alike. 
  • What it takes to become a master at your craft. 
  • The truth about being a natural. 
  • Why it’s so important to be fully committed. 
  • How to get serious about acceleration and deceleration. 
  • The negative connotation behind hard work, and how to redefine it.
  • How obstacles can make you stronger. 
  • Why competition is healthy.
  • What it means to dominate your own space. 

Items mentioned in this episode include:

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There is a lot to be said about living a life full of service and using your gifts to improve the lives of others. But ultimately if we are not turning that compassion and love inward, we are missing out on our own lives. 

After decades of producing transformational stories for The Oprah Winfrey Show, Sheri Salata found herself in a moment of reckoning—she had manifested the career of her dreams, but not the life of her dreams. Today you’re going to hear her journey through becoming a worthy steward of her life. You’ll hear Sheri’s incredible story of transforming her personal life, plus honest conversations about online dating, curating your social media feed, and conscious weight loss. 

Sheri’s story is a testament to the life that is available to you if you have the audacity to get in touch with your dreams. I hope this interview will provide you with profound inspiration to live courageously. Enjoy!

In this episode you’ll discover:

  • How Sheri launched into a successful producing career at the age of 35.
  • What inspired Sheri to write a book. 
  • The healing power of sharing your story. 
  • What Sheri considers the reckoning in her life.
  • The importance of being honest about what you want. 
  • What it means to become your own coach. 
  • How to find balance and peace in your movement. 
  • The importance of giving up perfectionism. 
  • Why an “all or nothing” mentality is a self-sabotage technique. 
  • How and why to internalize compliments. 
  • The two options you have when dealing with difficulties. 
  • How hearing no can project you to better opportunities. 
  • Why work-life balance is a myth. 
  • The power of trying new things. 
  • How to tune into the stories that you tell yourself. 
  • The incredible possibilities that can come from dreaming. 

Items mentioned in this episode include: 

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Becoming a better version of yourself is no easy feat. Often the path to health, success, and happiness can be a difficult journey paved with roadblocks and detours. And more often than not, the hardest part of tapping into your potential is simply finding the motivation and mindset to initiate change. This episode is an opportunity to begin unlocking your potential so that you can reach your goals.

Dr. Michael Bernard Beckwith is one of the most critically acclaimed teachers and speakers in the world, the founder and spiritual director of the Agape International Spiritual Center, and a true thought leader. He has also been a huge inspiration to me personally, and I know his insights will help you on your own personal journey. 

This episode is a powerful look into what can happen when you have intention in your life, act in service to other people, and reprogram your mind in order to manifest positivity. Michael is here to share powerful insights on meditation, spiritual growth, and personal transformation. So listen in, take notes, and enjoy! 

In this episode you’ll discover:

  • What attracted Michael to live a life of service.
  • Why you should establish an intention to fall in love with things that are difficult.
  • The true meaning of discipline, and how to reclaim it. 
  • How structure can actually give you more freedom.
  • What it means to have intention deficit disorder.
  • The importance of having intention in your life. 
  • How to ask questions in order to receive guidance. 
  • The four stages of spiritual growth. 
  • What it means to get your next assignment in life.
  • The benefits of asking empowering questions. 
  • How to keep your frequency high. 
  • The difference between attraction and radiation. 
  • How to use affirmations in order to retrain your subconscious mind.
  • Why complaining is a form of creativity. 
  • How to use social media as a tool for unity. 
  • The importance of channeling your uniqueness and individuality. 

Items mentioned in this episode include: 

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Our modern lives are stressful. Between balancing work, relationships, and personal development, we all have a lot on our plates. But above all else, studies show that money is the number one stressor keeping Americans awake at night. 

This is a pervasive issue in our culture that can have adverse effects on our physical and mental health. Financial stress can feed into depression and anxiety, lead to digestive troubles, and disrupt your sleep. If you’re one of the many people who are stressed out about your personal finances, I hope this episode will inspire you to begin changing your paradigms about money so that you can live a longer, healthier life. 

You’re going to learn some real, tangible steps you can take to improve your financial situation. We’re covering the critical mindset shifts that are required to attract abundance. You’ll also hear some practical tips you can use to start making more money. I hope this episode adds consequential value and insight to your life. Enjoy!  

In this episode you’ll discover:

  • The number one stressor among Americans. 
  • How money relates to mental health. 
  • The deeply ingrained beliefs I had to unlearn about money. 
  • How a scarcity mindset can make you unconsciously repel money.
  • Why you should never let money stop you from reaching your goals.  
  • The positive and negative associations of a hustle mentality.
  • How writing down your goals can help you change your life. 
  • Why attaching money to a greater purpose can help you create success. 
  • What it truly means to pay yourself first. 
  • The importance of investing in assets that can work for you. 
  • Tangible ways to start making more money. 
  • The mindset shift required to go from employee to entrepreneur.
  • How having financial goals can help you create more value in the world. 
  • The importance of pursuing excellence in your career. 
  • What it means to make money a study.

Items mentioned in this episode include: 

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Direct download: 364-Beating_Financial_Stress_And_Getting_A_Money_Mindset_Makeover.mp3
Category:general -- posted at: 8:06pm CDT

If you’ve ever tried to build muscle mass, you know that it takes more than simply lifting heavy. Building muscle involves hard work, a fine-tuned diet, consistency, rest, and recovery. And just like reaching any goal, there’s a huge mindset component required to move the needle. 

When we’re talking about getting stronger, there’s no one better to learn from than Mark Bell. Mark is a record-holding professional powerlifter, a coach and fitness expert, and a true pioneer in lifting techniques. He is also a successful inventor, influential gym owner, and overall powerhouse of a human being. 

On this episode, Mark is sharing his best tips and insight into how to build muscle mass and get stronger. You’ll learn about lifting better, the best ways to utilize equipment, and how to find optimal training routines for your body. Mark has so much knowledge and inspiration to share, so listen in and enjoy! 

In this episode you’ll discover:

  • What inspired Mark to start a free gym.
  • How to actually get stronger.
  • The story behind Mark’s famous Sling Shot, and how it works.
  • Why gaining muscle mass should be everyone’s goal. 
  • What it means to lift better.
  • Why rest and recovery are the key ingredients to building strength. 
  • What accommodating resistance is. 
  • The importance of proving to yourself that you can reach your goals. 
  • How to have honest conversations about performance-enhancing drugs. 
  • Common misconceptions and stigmas about steroids. 
  • The fastest way to get strong. 
  • Why it’s so important to focus on small, foundational movements during training.
  • How losing weight in stages can help you reach your goals.
  • The lessons Mark learned from creating a product. 

Items mentioned in this episode include: 

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Direct download: 363_-_How_To_Improve_Your_Strength__Performance_-_With_Guest_Mark_Bell.mp3
Category:general -- posted at: 6:39pm CDT

There’s a big movement in our culture today regarding body positivity and self-love. On a broad scale, things are changing. Clothing brands are removing retouched images from their ad campaigns, the entertainment industry is casting a wider range of body shapes and sizes, and social media influencers are beginning to take the emphasis away from the highlight reel and instead focusing on what’s real and authentic. 

But changing the conversation around body positivity is no easy feat. While things are shifting across the board, there are still so many people who define their worth by the number on the scale and are focused on their perceived flaws and insecurities. Steph Gaudreau has one of the most influential voices in this space. Her personal story is an incredible testimony of overcoming negative self-talk and breaking free from an unhealthy relationship with food, exercise, and body image. 

Today you’re going to hear Steph’s journey through navigating and changing her relationship with her body. You’re also going to learn some of the insights and philosophies that Steph uses to help women embrace their bodies, proudly take up space in the world, and to wear the shorts. 

In this episode you’ll discover:

  • The power of challenging your negative self-talk.
  • Why the scale is not a good measurement of health or success.  
  • How Steph transformed her relationship with food and fitness. 
  • What it means to wear the shorts. 
  • The struggles Steph faced while naming her book. 
  • What it means to move with intention. 
  • The difference between loving your body and embracing your body. 
  • What drove Steph to shift her career from recipes to a four-pillar health philosophy. 
  • How to fit exercise into your lifestyle, and not vice-versa. 
  • The importance of having gratitude for your body.
  • Two different types of muscle growth, and how they work. 
  • The main pillars of the Core 4 (and how they can help you become happier!)
  • What mindset encompasses, and why changing it can be so difficult. 
  • The importance of having a purpose outside of yourself.
  • Why shifting the focus away from yourself can help you grow. 
  • The power of giving an honest compliment.

Items mentioned in this episode include: 

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Whether you’re trying to advance your physical fitness, career, or relationships, the way you think and operate emotionally will determine your results. If we want to change the course of our lives for the better, we have to learn how to build our emotional intelligence. 

On this compilation episode, we’re going to cover how to cultivate and improve your emotional intelligence. You’ll hear interviews from ten of the top experts in the realm of emotional wellness. You’re going to learn insights and strategies that you can use in order to reach your goals and become your most authentic self. 

We’re highlighting the importance of building emotional intelligence, how to overcome obstacles like comparison syndrome, how to build empathy, as well as how to truly channel your authenticity. So listen in, take good notes, and apply the tactics that resonate with you! 

In this episode you’ll discover:

  • The role emotional intelligence plays in having a successful and productive life. 
  • How being too focused on happiness can actually make you less happy over time.
  • What we can learn from our negative emotions. 
  • A simple tactic for overcoming envy and comparison syndrome.
  • The difference between EQ and IQ. 
  • How reading fiction can make you more empathetic.
  • The relationship between our body and how we perceive emotions. 
  • What sympathetic overdominance is.  
  • The importance of listening to understand (vs. listening to respond). 
  • How failure and success are interlinked. 
  • The key to recovering from your mistakes. 
  • How health marketing perpetuates a cycle of shame. 
  • The dangers of assigning morality to food. 
  • What it truly means to be authentic. 
  • Why carrying a sense of purpose is so important for your emotional fitness. 

Items mentioned in this episode include: 

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 361-10_Ways_To_Upgrade_Your_Emotional_Fitness.mp3
Category:general -- posted at: 7:07pm CDT

A big part of my personal story involves overcoming—overcoming health struggles, overcoming my past, and most importantly, overcoming mental barriers and limiting beliefs. On some level, we all are guilty of subconsciously holding ourselves back. Whether you’re dealing with deeply ingrained beliefs from your upbringing, or simply just not feeling good enough, changing that story is within your power. 

The truth is, if you want to create a better ending to your story, you have to take the initiative. No one will ever give you permission to chase after your goals or become your best self. It’s your responsibility to be the ultimate authority of your potential. 

On this episode, you’re going to learn about making better decisions for yourself and being proactive in becoming the author of your story. You’ll hear details about my personal story that I’ve never shared before, including a condition I had to overcome early on, and the turning points that led to the creation of the Model Health Show. I hope this episode inspires you to wake up to your power and write your own story. 

In this episode you’ll discover:

  • How moments of decision can make us stronger.
  • What we can learn from street performers. 
  • How to use fear as a motivator. 
  • The truth about placebos (and nocebos!)
  • What happens when your life conditions don’t match your blueprint. 
  • How my own suffering inspired me to help others. 
  • The energetic properties of food. 
  • How humans literally affect the world around us. 
  • Why the human experience is like a quilt.
  • How human brain waves sync up during interactions. 
  • The importance of investing in yourself.
  • How your obstacles can help you unlock your potential. 
  • The two milestones that helped create The Model Health Show.
  • Why physical fitness is a side effect of an overall healthy lifestyle. 
  • The importance of thinking bigger.
  • Why it’s so difficult to influence people in your close circle.
  • How asking questions can help others find their solution. 

Items mentioned in this episode include: 

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 360-Use_Your_Life_Conditions_To_Create_Your_Mission.mp3
Category:general -- posted at: 11:13am CDT

Tibetan teacher Mingyur Rinpoche said, “The only difference between meditation and ordinary social interaction is that the friend you’re gradually coming to know is yourself.” If you’ve ever practiced meditation, you’ll know this to be true. 

Conversely, if you’ve never tried meditation, you might be thinking it sounds too difficult or too abstract. I can relate to this, because the first time I tried meditation, I had to suspend disbelief. But this simple practice brought me awareness, consciousness, and ultimately led to my passion for helping others. And I owe it all to today’s guest, Jane Wambui Kaberere.

Jane is the most requested guest on the Model Health Show, my biggest inspiration, and she also happens to be my mother-in-law. She is the epitome of overcoming obstacles in order to make a positive impact on others. Her story encompasses all levels of health and wellness, including nutrition, mindfulness, and self-care. Learning from Jane has truly been one of the biggest gifts in my life, and I’m so grateful to be able to share that experience with you today.  

In this episode you’ll discover:

  • What Jane’s culture taught her about the role of women. 
  • How Jane’s mother motivated her to strive for more and defy traditional gender roles. 
  • A thought that inspired Jane to uncover real happiness. 
  • The power of asking questions and having the audacity to experiment. 
  • What inspired Jane to pursue an education. 
  • The extents that she went to in order to learn and grow. 
  • How meditation can help you overcome your fears. 
  • Why meditation is like driving a car. 
  • The story behind how meditation led to the creation of the Model Health Show.
  • How meditation can teach you compassion and connection.
  • The different types of mediation that Jane has experimented with.
  • Why Jane loves to teach meditation. 
  • How emotional pain can manifest into physical symptoms. 
  • Jane’s inspiration for learning more about nutrition. 
  • How the naming system works in Kenya. 
  • The power of practicing self-care and self-love. 
  • Why accepting support from those around you can be so powerful. 

Items mentioned in this episode include: 

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Leonardo da Vinci once said, “water is the driving force of all nature.” When you think about it, that’s incredibly profound. Especially in developed countries, we tend to overlook the importance and role of water. Having access to water is at the foundation of our health, well-being, and very existence.

In the Water and Hydration Masterclass 2.0, you’re going to learn about the critical roles water plays in your body, from digestion to DNA function. Whether your goal is to lose fat or fight disease, adequate hydration is one of the best things you can do for your body. This episode will supply you will essential strategies to ensure you are being adequately hydrated, and the emerging science on how to provide yourself with the best possible quality of water. 

We’re going to cover exactly what water is, how it works, and why it’s so essential to all life. You’ll learn about water treatments, water filtration methods, and tips for consuming more high-quality water. So listen in, take good notes, and apply what you’ve learned! 

In this episode you’ll discover:

  • How much of the human body composition is made up of water.
  • The relationship between aging and drying. 
  • Why water is called the universal solvent. 
  • The role water plays in regulating the lymphatic system.
  • What remote diffusion is. 
  • Which part of the body regulates thirst. 
  • How hunger and thirst signals can become confused. 
  • The percentage of Americans that are significantly dehydrated.
  • How dehydration can slow down your body’s metabolism. 
  • The number one cause of daytime fatigue. 
  • How drinking water can reduce your risk of bladder and colorectal cancer.
  • The connection between water consumption and body weight. 
  • What aquaporins are and how they work.
  • The truth about chlorine in water. 
  • What you need to know about drinking fluorinated water. 
  • The science behind why humans can’t drink saltwater. 
  • A compelling reason why you should consider getting a shower filter. 
  • Four ways to liven up your water so you can drink more. 
  • A simple formula for calculating how much water you should drink daily. 
  • Three ways to ensure you’re getting hydrated throughout the day. 

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Direct download: 358-The_Truth_About_Your_Water_Supply__How_Water_Controls_Your_Health.mp3
Category:general -- posted at: 4:19pm CDT

Where do your aspirations truly come from? Are your goals rooted in something deep inside of you, or are they a product of societal pressures? So many of us lose sight of our internal voice due to deeply ingrained ideas of what we should be like and what we should achieve. 

If you can truly get in touch with what is authentic to you, that’s where the magic happens. If you want to create a life that is in alignment with who you really are, you have to disconnect from all of the external voices and messages that have influenced you for your entire life. 

Today’s guest left behind a successful engineering track and a job at Microsoft in order to follow his calling. Vishen Lakhiani is a speaker, activist, New York Times Best Selling Author, and founder of the world-changing company Mindvalley. His story is a powerful testament to the power of overcoming fears and what can happen when you decide to step into your power. Please enjoy this interview with the one and only, Vishen Lakhiani!

In this episode you’ll discover:

  • Why exposure is essential for growth. 
  • How cultural pressures can disconnect us from our inner voice. 
  • The difference between an ends goal and a means goal. 
  • Why you should strive to be a rule breaker. 
  • Where true fulfillment comes from. 
  • The link between fear and safety. 
  • What self-fueled goals are. 
  • Why you should set goals that are possibly unattainable.
  • How bare minimum goals can actually make you more successful.
  • The importance of social connection for human happiness. 
  • How to create an intentional community to help you thrive.
  • The power of writing down specific goals.
  • Why you should express gratitude for yourself.
  • The problem with most meditation problems. 
  • How nationalism separates us from our humanness. 

Items mentioned in this episode include: 

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We can all agree that for the most part, your level of fitness is within your control. But for some reason, we tend to think of our brain power as a fixed skill set. For years, you’ve probably heard people say that it’s best to learn new skills like instruments and languages as a child. And while it’s true that a child’s brain is more plastic than an adult’s, that doesn’t mean we can’t grow and learn throughout our lives. 

The human brain is designed to be adaptable at its core. In fact, studies have shown that the more active we keep our brains, the less susceptible we are to neurological diseases like Alzheimer’s and dementia. We should make it a point to focus on our brain’s fitness just as much as we focus on our physical bodies. 

This episode is full of tips and strategies you can use to maximize your intelligence, improve your memory, conserve your mental energy, and optimize your thinking. You’re going to learn practical tools you can apply in order to tap into the power of your mind. We’re going to cover mindfulness, changing your beliefs, and how to unlock the true potential of your brain. Get ready to take notes, you’re about to learn exactly how to get smarter! 

In this episode you’ll discover:

  • Why you shouldn’t reread chapters of books.
  • How to test your recollection skills, and why it matters.
  • Why cramming for a test doesn’t work. 
  • What the Pomodoro Technique is, and why it’s so effective. 
  • The importance of preserving your mental energy.
  • What it means to set non-negotiable rules for yourself. 
  • Why you don’t need experience to chase your dreams. 
  • The importance of having a place to think and daydream. 
  • How aerobic exercise can help your brain relax. 
  • The simple question you should ask yourself about your habits.
  • How to maximize your thinking by taking on different perspectives. 
  • The importance of being aligned and having a clear vision for your life. 
  • How mindfulness can help you better understand your thoughts.
  • The enormous payoffs of meditation. 
  • How practicing acceptance can help us make better decisions. 
  • The power of brain plasticity. 

Items mentioned in this episode include:

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Direct download: 356-10_Ways_To_Increase_Your_Mental_Power__Get_Smarter_NOW.mp3
Category:general -- posted at: 5:56pm CDT

What holds you back from becoming your best self? What are the limitations and excuses that you see in your path? Chances are, those limits are self-imposed. Your potential is immeasurable, but for some reason, we tend to unconsciously self-sabotage. 

I know I am guilty of this, and you too have done it. We all have the habit of holding ourselves back with limiting beliefs. It’s simply in our nature. But if you want to reach your potential and become your best self, you have to start identifying and challenging those self-inflicted limits. 

Today I want to share my story of overcoming deeply ingrained beliefs from my childhood and taking authority over my own story. I’m also going to share three tips to help you break through your limiting beliefs. I hope this episode will inspire you to become the author of your story so that you can reach your goals and become your best self. 

In this episode you’ll discover:

  • How self-imposed limits stop us from reaching our goals. 
  • The main two reasons why we struggle in life.
  • How my life changed when I experienced health struggles. 
  • Where you should turn to for empowering advice. 
  • How to take your power back and become the author of your own story.
  • What your brain’s natural tendency is, and how to use it to your advantage.
  • How to consciously change your own story.
  • The importance of falling in love with the process of change.
  • How a mindset shift can lead to physical results.
  • Three tips to help you break through your limiting beliefs.
  • Why cultivating a vision of your end goal is so important. 
  • How to schedule affirming thoughts and ideas into your day.
  • Why optimizing your living space can promote good help. 
  • How being aware of your thoughts can help you change your reality.
  • The importance of finding purpose through serving others.

Items mentioned in this episode include: 

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Direct download: 355-Embrace_Your_Story__Break_Through_Your_Limiting_Beliefs.mp3
Category:general -- posted at: 7:51pm CDT

Fitness is often wrongly attributed as the single solitary driver of your overall health and body composition. Movement and exercise are important, but your overall wellness isn’t so one-dimensional; it encompasses sleep, nutrition, stress management, and more. 

Your fitness routine shouldn’t be your entire life—it’s just one piece of being a passionate, multi-faceted human being. You don’t need to spend countless hours in the gym in order to create a fit, healthy body. What’s more important is that your exercise routine is effective, functional, and rooted in science.

On this episode, we’re highlighting how to build an effective and comprehensive fitness routine. You’re going to hear ten powerful moments from past episodes on building strength, working smarter not harder, building a strong physical foundation, and more. So listen attentively, take notes, and apply the strategies that resonate with you! 

In this episode you’ll discover:

  • The definition of eccentric training, and how to take advantage of its benefits. 
  • What movement hygiene is.
  • The difference between flexibility and mobility. 
  • What you can learn from videoing your workouts. 
  • Why you have to earn the right to do certain exercises. 
  • The brain benefits of working out. 
  • Simple exercises you can incorporate into your routine for improved brain function. 
  • How many days per week you should incorporate HIIT. 
  • What muscular compensations are, and how they occur. 
  • The importance of moving your body functionally. 
  • Why simple habits like rest and stretching can improve your body composition. 
  • The power of basic bodyweight movements. 
  • How to get an effective core workout at your desk. 
  • What progressive overload is, and how it can help you get stronger. 
  • How the concept of mechanotransduction works. 
  • The importance of finding your tribe. 

Items mentioned in this episode include: 

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Direct download: 354-Game-Changing_Fitness_Advice_From_10_Of_The_Worlds_Top_Experts.mp3
Category:general -- posted at: 8:08pm CDT

When it comes to managing your health and finding a nutrition approach that works best for your body, it’s important to remember that what’s common and what’s normal are two different things. Just because certain experiences and symptoms are prevalent in our culture doesn’t mean that they’re ideal. 

For instance, well-known commercials insinuate that hanger (being so hungry that you become angry) is a common, laughable state of being. While hanger is a real emotion, it’s not necessarily something you should be experiencing on a regular basis. Controlling your hanger starts with understanding what’s physiologically happening in your body. 

On this episode, I’m joined by not one, but two incredible guests! Sarah Fragoso and Dr. Brooke Kalanick are here to share the science behind being hangry. You’ll learn about the five simple steps to balance your hormones, some surprising factors that could secretly be stressing you out, and how to customize your own personal healthy lifestyle with food, exercise, and stress management. Enjoy! 

In this episode you’ll discover:

  • Why practicing self-love is critical for your overall health.
  • What it means to own your moment. 
  • How women’s health issues are often overlooked and dismissed. 
  • The difference between common and normal.
  • What ACES stands for, and how it relates to your hormones. 
  • The link between cortisol and insulin. 
  • Main factors that influence chronic inflammation.
  • The two reasons why your blood sugar can rise.
  • A list of secret stressors you may not have considered.
  • How people pleasing can wreck your hormones and your health.
  • Why autoimmunity is more prevalent in women. 
  • The importance of electrolytes and the truth about being hydrated. 
  • Five simple habits you can implement in order to improve your health.
  • What it means to opt out of overwhelm. 
  • How your unique carbohydrate tolerance can change over time.
  • Recommendations for optimal thyroid health.  
  • The power of strength training for hormonal health.  

Items mentioned in this episode include: 

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Henry David Thoreau made an insightful point when he wrote, “Live each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each.” Whether you’re in a season of challenges, conflict, joy, or change, each season holds its unique ups and downs. But if we dismiss the hard seasons, there’s a lot of growth and beauty that we could miss. 

On this episode, the lovely Anne Stevenson is back to talk about navigating those seasons of life, including her experience moving to the United States from Kenya, and what it was like to transition into motherhood. You’re going to hear Anne’s insights on relationships, productivity, finding a balance with social media, and fine-tuning your focus so that you can put your energy into the things that really matter. 

Anne is also answering your questions on finding a workout that you love, how to maintain your family’s healthy lifestyle around the holidays, as well as how we balance working in our business while we work on our relationship. Anne’s story highlights how to step into your power and focus on what truly matters, I hope it will inspire you to embrace the season of life that you’re in.  

In this episode you’ll discover:

  • Anne’s experience immigrating to the United States.
  • How experiences from childhood can influence you into adulthood. 
  • The cultural differences between Kenya and the US.
  • Why it’s important to get to the root of your emotions.
  • What it means to make a study of your relationship. 
  • Why Anne decided to take a social media detox, and what she learned from it. 
  • The truth about willpower and changing habits.
  • How Anne created a built-in accountability system during her social media detox. 
  • Tips for undergoing a successful and insightful social media detox.
  • How to add value on social media. 
  • What it’s really like to be married to a creative.
  • How to navigate eating healthy during the holidays. 
  • What it means to understand the seasons of your life.
  • How assessing your goals quarterly can make you more productive.
  • Why you should consider hiring a housekeeping service.  
  • The importance of being patient and kind to yourself. 

Items mentioned in this episode include: 

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It’s easy to get caught up in modern marketing, especially when it comes to nutrition. Here in the US, post World War II advertising led to increased consumption of processed food—including microwave dinners, canned food, and anything considered instant or convenient. And while you can still find many of these products on the grocery store shelves today, there is a huge movement around getting back to basics with our food. 

Something I’ve discovered throughout the years of fine-tuning my diet is that we can learn a lot by taking a comprehensive look at which foods our ancestors considered staples. Most coastal countries have been adding the superfood group of sea vegetables to their plates since ancient times. Seaweed and other underwater vegetables have long been known for their nutritional value, and today we’ve got the evidence to back up those claims. 

This powerhouse episode provides insights into the powerful health benefits of sea vegetables. You’re going to learn about nutrient density, preventative properties, and other fascinating research. This episode includes different types of powerful nutritional sea vegetables to begin consuming, practical ways to add them to your plate, as well as a few concerns to consider. 

In this episode you’ll discover:

  • The global history of eating sea vegetables.
  • What we can learn about nutrition from Okinawans. 
  • Why kelp can help improve your thyroid health.
  • The shocking statistics regarding iodine deficiency. 
  • Different ways to incorporate seaweed into your diet.
  • The health benefits of dulse. 
  • Which seaweed is referred to as the bacon of the sea.
  • The many disease fighting, preventative properties of sea vegetables.
  • What phytoplankton is, and how it can enhance your immune system.
  • Why DHA and EPA are so important for brain health.
  • How sea lettuce can aid in the digestion of beans. 
  • The incredible chelating effects of chlorella. 
  • How chelation works in the body. 
  • The link between fat loss and chlorophyll. 
  • Which superfood has the most protein, gram for gram. 
  • Potential dangers of consuming excess iodine. 
  • What to look for when purchasing seaweed and other sea vegetables.

Items mentioned in this episode include: 

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Direct download: 351-Nutrition_Under_the_Sea_-_Beat_Cancer_Boost_Mood__Fight_Obesity.mp3
Category:general -- posted at: 5:05pm CDT

What comes to mind when you think about fat? If you’re like most people, you probably associate a negative connotation with that word. But like most things when it comes to health, it’s simply not that black and white. While it’s certainly important to have control over your body fat percentage, fat has been overly demonized in our society.

Fat actually plays many critical roles within the body—it can affect the size of your brain, your hormone function, the efficacy of your immune system, and more. Because the function of fat is largely misunderstood, so many people fail when it comes to losing weight. In fact, there’s an entire industry dedicated to teas, pills, and diets that work against the body’s natural mechanisms.

Today we’re going to dissect what fat actually is, and its complex role in the human body. And there’s no one better to approach this topic than Dr. Sylvia Tara. In her new book, The Secret Life of Fat, Dr. Tara explores the cutting-edge science behind fat as an organ, its role in the body, and how to work alongside your body’s natural processes. Whether you want to lose fat or gain a better understanding of how your body works, I know Dr. Tara’s work will bring you a deeper understanding of the biology of fat. Enjoy!

  • How human perception of body fat has changed over time.
  • Why fat is an organ like the skin.
  • The link between leptin creation and fat.
  • How your fat and your hypothalamus are connected.
  • Why fat storage is a currency system.
  • The different types of fat and their roles within the body.
  • How brown adipose fat works.
  • Ways to increase your brown fat production.
  • The truth about sumo wrestlers’ bodies.
  • What beige fat is.
  • The link between fat storage and estrogen production.
  • Why it’s actually good to store fat.
  • How fat actually fights to stay on the body.
  • Why yoyo dieting can have long term implications on your body.
  • What the hormone ghrelin does and how it relates to hunger.
  • The link between fat and reproduction.
  • How intermittent fasting can help you boost your fat loss.
  • Why it’s actually harder for some people to lose body fat.

Items mentioned in this episode include:

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Direct download: 350-The_Secret_Life_Of_Fat_-_With_Guest_Dr._Sylvia_Tara.mp3
Category:general -- posted at: 3:04pm CDT

Emerging science regarding the role of the human gut just keeps getting better and more complex. Until recently, most of us considered the digestive tract a simple means of processing food and eliminating waste. But the entirety of the digestive tract spans thirty feet long, and it turns out our amazing gut controls much more than digestion. 

The entire body is an integrated, interconnected whole, in which the gut plays a huge role. 

The gut has implications on many systems in the body—including hormones, the immune system, and even emotions. 

Today we’re joined by an expert on all things gut health, digestion, and integrative medicine. Dr. Jilian Teta is a naturopathic physician, author, and leader in the field of digestive health. She’s here to help us understand the holistic role the gut plays within our bodies and how to optimize its function. So click play, write down what resonates with you, and enjoy! 

In this episode you’ll discover:

  • The link between the gut and emotions. 
  • What ENS means. 
  • The two different types of nervous systems and how they work.
  • How stress affects the digestive system (and vice-versa!) 
  • What enterochromaffin cells are, and how they’re related to serotonin levels.
  • Why low serotonin levels can lead to constipation. 
  • What sympathetic overdominance is. 
  • How SSRIs actually work within the body. 
  • The link between trauma and gastrointestinal disorders.
  • Why you should consider going on a daily walk to improve gut health.
  • What the Japanese term shinrin-yoku is, and why you should practice it.
  • The difference between movement and exercise. 
  • How to cultivate a supportive sleep environment. 
  • Simple lifestyle changes you can make to improve your digestive health.
  • The power of meditation. 
  • How orgasms can help you de-stress.

Items mentioned in this episode include: 

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True wellness is multi-faceted—it encompasses nutrition, exercise, sleep, stress management, and so much more. Interesting research is emerging suggesting that we are healthier (and we live longer) when we have meaning and a sense of purpose in our lives. 

But what does it truly mean to have a purpose? This idea has become distorted in our culture. Words like passion and purpose are often overused and misconstrued. Uncovering your purpose is not always an enlightening epiphany. We are all passionate and purpose-driven, but sometimes stepping into that power is easier said than done.

The truth is, no one is going to give you permission to live the life that you want. You are not going to be handed your purpose on a silver platter—it’s something for you to discover, and ultimately choose for yourself. On today’s show, you’ll learn three specific steps you can take to diversify your thinking and walk in your purpose. I hope you’ll listen intently, take good notes, and become inspired to fully and authentically step into your unique purpose. 

In this episode you’ll discover:

  • How the concept of purpose has changed over generations. 
  • The truth about finding your purpose. 
  • Why it’s so important to diversify your thinking. 
  • What research shows about human brains syncing. 
  • Why surrounding yourself only with like-minded individuals can block your growth. 
  • The importance of learning from others’ wins (and losses!) 
  • How to become an idea machine. 
  • Why you should consider reading more fiction books. 
  • How developing your idea muscle helps you find your purpose. 
  • The importance of learning about and connecting with other cultures. 
  • Three steps you need to take to uncover your purpose. 
  • Why the word passion is often misconstrued. 
  • Where the word passion comes from. 
  • How looking back on your childhood can help you find your purpose. 
  • Why overthinking can stop you from having the life that you want.

Items mentioned in this episode include: 

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Direct download: 348-Diversify_Your_Mental_Inputs_And_Step_Into_Your_Purpose.mp3
Category:general -- posted at: 7:37pm CDT

What holds you back from becoming your best self? Maybe you feel like it’s too late to find a career that you’re passionate about. Maybe you believe that you lack the motivation required to get started on your fitness goals, or maybe you simply doubt your worth and abilities.

The problem with these limiting beliefs is that not only are they entirely false, but the more we repeat them, the more they take root into our mindset. The key to reaching any goal begins with your mentality, so finding the ability to reprogram negative thoughts can totally change your life. Once you hear Natalie Jill’s story, you’ll know this to be true.

From getting started in the fitness industry in her late 30’s to totally transforming the way she thought about health and authenticity, Natalie has unmatchable experience in overcoming the mental barriers that can literally block success and health. Today you’re going to hear Natalie’s insights into overcoming your ego, reframing the way you think about aging, and so much more. Enjoy!

In this episode you’ll discover:

  • How Natalie’s personal health problems changed her mindset on aging.
  • The importance of authenticity and sharing your struggles.
  • What false assumed truths are.
  • How to keep your ego in check.
  • What the Transformation Triangle is, and how it can help you reach your goals.
  • Why taking massive action is overrated.
  • The difference between changing your mindset and resisting.
  • What it means to age in reverse.
  • How creating a vision board can help you get in touch with your subconscious.
  • Why validating excuses is a short-term solution.
  • What a Self-Imposed Stops is.
  • How to get clear about your goals.
  • Guidelines for planning your plate and expanding your food choices.
  • What modified fasting is.
  • Why you should consider omitting grains and dairy from your diet for ten days.
  • How gratitude can help you reach your goals.

Items mentioned in this episode include:

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Direct download: 347-How_To_Change_Your_State__Age_In_Reverse_-_With_Guest_Natalie_Jill.mp3
Category:general -- posted at: 12:05pm CDT

Hopefully, by now, you have a lot of powerful tools in your superhero utility belt—smart sleep habits, an exercise routine that you love, mindfulness, and a well-rounded diet that supports your goals. But have you ever thought about travel as a way to enrich your overall health and wellness? We know that vacations can be relaxing, but science shows us that traveling actually has many health-affirming benefits.

Travel has been associated with lower rates of heart disease, better mental health, and a greater sense of connectedness. That being said, being away from home and out of your regular routine can take its toll on your body in the short-term. Traveling has been shown to negatively impact your immune system, digestion, sleep schedule, and skin.

Today you’re going to learn how to be your best self while traveling. This episode is loaded with ten practical tips you can use to support your body while you’re on the road. You’re going to learn about establishing good sleep habits away from home, how to optimize your digestion, and more. These ten habits have helped me immensely, and I hope you will put them to good use as well so you can feel your best while away from home.

In this episode you’ll discover:

  • The link between traveling and heart health.
  • How traveling can make your relationships stronger and more satisfying.
  • The truth about airplane air.
  • Why you should always keep a water bottle with you.
  • How jet lag and time changes can affect your microbiome.
  • Examples of resistant starches (and how they can help you while traveling).
  • When to take digestive enzymes.
  • How to support your microbiome when you travel.
  • Why you should set up a sleep sanctuary wherever you go.
  • How melatonin usage can backfire, and when it’s appropriate to use.
  • Ways to avoid constipation while traveling.
  • How the Puborectalis muscle works.
  • Why you should eat two serving of leafy greens every day.
  • How to find healthy meals while you’re away from home.
  • What kyphosis is.
  • How to support your body’s structure after a long flight or drive.

Items mentioned in this episode include:

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There’s a ton of conflicting information about which foods you should keep off your plate. You name a food, it’s probably been vilified on some corner of the internet. Everything from coconut oil to rice, even entire food groups and macronutrients have been metaphorically hunted with pitchforks and torches.

This approach rarely serves anyone. You probably already know that food is medicine, and that what you choose to put on your plate can have incredible implications on your overall health. But instead of taking an extreme fear-based approach toward eliminating foods, what if we instead focused on abundance and expansion? Adding food to your plate that is scientifically proven to prevent disease is a much more logical and sustainable approach.

That’s why I think you’re going to love this episode with Dr. William Li. His groundbreaking research has had a positive impact on diseases such as cancer, obesity, and heart disease. In his new book, Eat to Beat Disease, he highlights how what you eat can help aid your body’s natural healing processes. This realistic approach contains tips that anyone can implement, no matter your lifestyle or dietary preferences. So click play, take notes, and use Dr. Li’s insights to add a helping of prevention to your plate!

In this episode you’ll discover:

  • Why food is a critical component of disease prevention.
  • How nutrition courses are treated in medical school.
  • What angiogenesis is.
  • How diseases like cancer can hijack the body’s angiogenesis.
  • What science actually says about eating soy products.
  • Surprising health benefits of eating chicken thighs.
  • The fascinating science on how the human body can regenerate.
  • Where most of the stem cells are located inside the human body.
  • The health benefits of eating dark chocolate.
  • How immunotherapy works
  • The role of the bacteria, Akkermansia muciniphila.
  • A list of fermented foods to help your gut bacteria flourish.
  • Why deprivation diets are unsustainable long-term.
  • How secondhand smoke can damage your DNA.
  • What telomeres are, and how to preserve (and lengthen!) them.
  • How to maximize the health benefits of turmeric.
  • The body’s five defense systems.
  • Why Dr. Li calls mangos the “grand slammer of all food.”   
  • The health benefits (and stipulations) of beer and wine.

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No matter how dedicated you are to self-improvement, you’re bound to have a bad day every once in a while. We’re human, and that means sometimes we’re unmotivated, uninspired, or just plain cranky. It’s okay to have a bad moment or a hard day. But what truly matters is your ability to pivot and get back to your baseline of happiness and health.

The reason I felt so compelled to share this message is because I’ve recently been in that dark place. No matter what strategies or tools you use to get out of a funk, there’s no denying that listening to inspirational stories can help you channel your motivation. This episode is a compilation of motivating and thought-provoking interviews that you can turn to when you need a mood boost.

You’re going to hear eight incredible stories about improving your self-image, finding the lessons throughout hard times, and harnessing your power to create change. I hope you’ll listen intently, find the pieces that resonate with you and revisit them the next time you need to fill your cup.

In this episode you’ll discover:

  • My personal inspiration for putting together this compilation.
  • The two factorsthat go into building your subconscious mind.
  • How to proactively change your self-image.
  • Where self-confidence and self-worth come from.
  • How engaging in simple activities can contribute to your confidence.
  • Why your identity is like a thermostat.
  • How reading can help you change your identity.
  • What an expectation hangoveris, and how to overcome it.
  • How to use your difficulties as an opportunity to grow and improve.
  • Why being attached to old stories about yourself can stunt your growth.
  • What it means to truly take responsibility for your life.
  • How to find the balance of loving yourself, while also striving to improve.
  • Why you should consider muting notifications on your devices.
  • How to gauge whether or not a decision is right for you.
  • The importance of writing down your goals.
  • How to make positive decisions for your future self.

Items mentioned in this episode include:

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Direct download: 344-Real-World_Motivation_To_Remind_You_Of_Your_Greatness.mp3
Category:general -- posted at: 11:26am CDT

Have you ever reached a goal, and then immediately felt unfulfilled or disappointed? Psychologically speaking, this is totally normal. Having big goals gives us a sense of purpose and a reason to look forward to the future. More importantly, striving toward those goals helps us feel connected and hopeful.

After becoming a best-selling author and reaching all of his life’s goals at only 29, Mark Mason felt a deep sense of malaise and depression. While that might sound counterintuitive, science says it’s totally normal to feel apathetic and blue after reaching a huge goal.

In his new book, Everything is F*cked, Mark dives into the psychology behind achievement, human happiness, and the importance of hope. Mark is on the show today to share his experience, along with the impressive science behind the human mind. You’re going to learn the powerful formula for perpetuating hope, how to hack your brain to create habits that stick, as well as how to truly measure happiness.

In this episode you’ll discover:

  • The surprising negative effects of Mark’s success.
  • Why hope is so important for the human mind.
  • What the paradox of progress is.
  • The role of religion in our society.
  • Three things that you need to create hope.
  • Why community is so important for human happiness.
  • The two different types of brains, and how they work.
  • How to create new habits and routines.
  • The link between discipline and self-loathing.
  • How physical activities can actually change your emotional state.
  • A history of lobotomies.
  • The relationship between emotions and the body.
  • How emotional intelligence works.
  • Why old experiences can leave you with a chip on your shoulder.
  • How human happiness works.

Items mentioned in this episode include:

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Diet culture is confusing. With modern marketing, social media, and endless diet books, is it any wonder that people are confused about what to eat? The reality is, there is not a one-size-fits-all approach when it comes to diet. Different things work for different folks, and this can even vary throughout different seasons of life.

If you’re paleo or vegetarian and that works for you right now, more power to you. But being true to your health means valuing your body more than that label and being open-minded enough to consider that your needs might change one day in the future. Personalizing your nutrition approach (and being flexible!) is key to optimal health.

That’s why when I read 131 Method by Chalene Johnson, I knew I had to share it with you. The book doesn’t have a list of good and bad foods. Instead, it’s about honoring your own body, experimenting with your diet, and eating what makes you feel good. You are uniquely you, and your diet should be too. How powerful is that?

On today’s show, Chalene returns to the Model Health Show to help you challenge common food perceptions and stop thinking like a dieter. We’ll discuss how to become more metabolically flexible, and how to discover which foods work best with your body. If you’re ready to step away from destructive food habits and thought patterns, I know Chalene’s story will bring you a ton of value, insight, and empowerment.

In this episode you’ll discover:

  • Why Chalene begins her new book with an apology.
  • The reason why one-size-fits-all diet approachesdon’t work.
  • How Chalene literally changed her brain health.
  • The importance of giving yourself permission to experiment with food.
  • How marketing has infiltrated into our culture and affected the way we raise our kids.
  • What fast mimickingis and how it works.
  • The difference between fasting and starving.
  • What autophagyis, and why it’s so important for brain health.
  • The importance of setting a clear health objective.
  • How fasting can help you reset your gut and immune system.
  • The most powerful method for identifying food sensitivities.
  • What it means to cross train your diet.
  • How to teach your body to be more metabolically flexible.
  • Why cheating should not be in your food vocabulary.
  • What it means to choose your hard.

Items mentioned in this episode include:

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Have you ever heard the statistic that we only use 10% of our brains? That’s not exactly true. While there are certain areas of the brain that perform at a higher level than others, brain imaging has proven that we use the majority of our brains even doing simple tasks like walking and talking.

This huge and pervasive myth goes to show that most of us know very little about how our brains actually work. Today, I want to talk about some tangible steps you can take to maximize your ability to learn and comprehend information. You can probably guess that diet and exercise play a role, but we’re also going to cover some interesting data on how things like social interaction and social media can affect your incredible brain.

This episode is full of simple habit changes you can implement to maximize your brain’s abilities, as well as the science to back it up. You’re going to learn about how small changes can have a lasting effect. We’re going to cover ten different areas that can help you maximize your brain power, so take full advantage of the tips that resonate most with you. Get ready to take notes, you’re about to learn how to boost your brain power!

In this episode you’ll discover:

  • How many servings of greens you should eat daily to protect your brain.
  • The importance of omega 3s, and how animal and plant sources differ.
  • How lifting weights contributes to neuroplasticity.
  • The number one exercise you should do on a daily basis.
  • How the vagus nerve works.
  • Some simple strategies for taking care of your gut health.
  • Examples of resistant starches, and why they’re important for gut health.
  • The health conditions that are associated with low levels of BDNF.
  • A direct correlation between brain size and waist size.
  • How social media can make you feel devalued.
  • The importance of regular sexual activity for cognitive function.
  • How sleep deprivation can diminish your ability to make healthy choices.
  • Tips for getting better sleep on a regular basis.
  • Why your brain needs water.
  • A simple formula for calculating how much water you should be drinking.
  • Why learning and reading can have a huge impact on your brain.
  • Lessons I learned from the distinguished Quincy Jones.

Items mentioned in this episode include:

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Direct download: 341-10_Daily_Habits_That_Will_Make_You_Smarter__More_Successful.mp3
Category:general -- posted at: 10:04am CDT

What do you do to maintain the health of your brain? You probably already know about the importance of mental stimulation and problem solving for the health of your brain. But the truth is, our brain is an incredibly complex system that can be affected by many internal and external factors. Protecting your health isn’t as simple as doing a word puzzle—it’s a culmination of all of your daily habits and rituals.

Researchers are constantly uncovering new evidence about the interconnectedness of the human body, and the importance of creating healthy habits to protect all systems in the body, including the brain. Among the lifestyle choices you can implement to make a positive impact on your brain health, simple habits like exercise and meditation go a long way.

Dr. Wendy Suzuki is an expert in all things neural science and brain plasticity. Her evolving work has spanned from the brain’s ability to retain memory, to how exercise and meditation can improve cognitive ability, and how everyday anxiety can be harnessed for good. On today’s show, Dr. Suzuki is back to discuss brain function, cognitive enhancement, and how you can create routines that help your brain work at maximum capacity.

In this episode you’ll discover:

  • How brain plasticity works.
  • The science behind the mood-boosting effects of exercise.
  • How exercise can protect our brains from aging.
  • The power of meditation for the human brain.
  • How to create a ritual around meditation.
  • What cognitive enhancement is.
  • The three major areas of cognitive enhancement.
  • How aerobic exercise can help your hippocampus grow.
  • What BDNF is.
  • The two broad groups of cells in the human brain.
  • How exercise can improve your focus.
  • The effects that walking can have on your mood.
  • How neurons work in the brain.
  • The details of Dr. Suzuki’s exact exercise and meditation routine.
  • How a devastating loss helped Dr. Suzuki uncover her superpower.
  • What intenSati is.

Items mentioned in this episode include:

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Transforming your health on a holistic level means looking beyond the hours tracked at the gym, or how many macros you eat on a daily basis. Sleep is an incredible foundation for your overall health—and it’s one that you must lay the groundwork for on a daily basis. If you’ve read my best-selling book, Sleep Smarter, you already know that making small changes to your habits can pay off tremendously when it comes to getting better sleep and transforming your overall health.

But since the book was published in 2016, even more groundbreaking science has been released about how sleep can impact your brain, body, and function. It might seem like changing your sleep habits comes down to simple common sense, but the truth is that there are many factors and habits affecting our sleep quality—some that you might not ever consider being the culprit of a restless night.

Today we’re going to discuss four hidden things that might be interfering with your sleep quality behind the scenes. As always, we’ll dig deeply into the science, but you’re also going to walk away with practical tips and tools you can implement to get better sleep.

In this episode you’ll discover:

  • How your brain size actually shrinks when you’re sleeping.
  • Why the glymphatic system is so important for your brain’s health.
  • What REM means, and why it’s so crucial for a good night’s rest.
  • The four stages of sleep your brain goes through during a typical night.
  • How MSG can disrupt your sleep cycle and cause you to gain weight.
  • Hidden names for MSG that you should keep an eye out for.
  • The surprising link between MSG consumption and snoring.
  • What adenosine is, and how it works in your body.
  • How to counterbalance late night caffeine consumption.
  • Why you should consider cycling caffeine.
  • The importance of setting a caffeine curfew.
  • How your cell phone effects your delta brain waves.
  • Tips for taking a break from your wi-fi signal.
  • The link between eating more fiber and getting deeper sleep.
  • Why you need to be mindful about sugar before bedtime.
  • The importance of choosing high quality carbohydrates at night.

Items mentioned in this episode include:

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Direct download: 339-4_Hidden_Things_That_Could_Be_Destroying_Your_Sleep_Quality.mp3
Category:general -- posted at: 10:03pm CDT

Because science is always changing, so is what’s considered normal in the healthcare industry. It’s astounding to think about a time when lobotomies were a normal procedure, or when leeches were considered a medical treatment. This is proof that when we know better, we can make more informed choices.

Being educated about your options, becoming empowered about your body, and choosing to act as your own advocate can go a long way when it comes to improving your health. This is exactly the message that Dr. Jolene Brighten teaches. She is a pioneer in the women’s health field, and her mission is to help women better understand the role of hormonal birth control and its effects, and how to make the best decisions for their own bodies and lifestyles.

This episode is an insightful look into hormones, birth control, and the far-reaching effects of women’s health on our society at large. Dr. Brighten’s experience and knowledge in this area is truly unmatched, and I know you will find useful information in her message. I hope this interview will inspire you to step into your power and take control of your body and your health.

In this episode you’ll discover:

  • The statistics of the birth control pill being prescribed solely for symptom management.
  • How the birth control pill actually works.
  • The troubling problem in the medical field with gender bias.
  • How birth control can actually make ovaries age.
  • The role of estrogen and progesterone in the menstrual cycle.
  • Why Dr. Brighten says women have superpowers.
  • Nature’s trick with rising estrogen levels during ovulation.
  • The three phases of the menstrual cycle.
  • The difference between progesterone and progestin.
  • How the liver and estrogen are linked.
  • The role of the microbiome in women’s health.
  • How you can better support your liver.
  • The importance of testosterone in the human body.
  • A surprising connection between birth control and autoimmunity.
  • The three main triggers of autoimmune disease.
  • Why you should have access to regular blood work.
  • What the fertility awareness method is, and how it works.

Items mentioned in this episode include:

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As someone who didn’t like vegetables as a child, smoothies played a huge role in helping me begin consuming quality nutrition and resetting my palate. This is the case for many people—smoothies can be an incredible vehicle for getting in nutrients and starting your day off on the right foot. But not all smoothies are created equal, and it’s important to be mindful of what is going in your blender.

If you’re not paying close attention to what you’re putting in your smoothie, it can be easy to overload on calories and sugar, raise your insulin levels, or create a concoction that is totally contradictory to your goals. A health-promoting smoothie contains an essential foundation of fiber, protein, and micronutrients. Most importantly, your smoothie should be tailored to help you on your own unique journey.

This episode is all about helping you maximize the health benefits of the amazing smoothie. You’ll learn how to avoid the most common smoothie pitfalls. We’re also going to cover the number one question you should ask yourself before you fire up your blender. Smoothies can be a powerful tool for you to transform your nutrition, and I hope you’ll carry these tips into your routine in order to get the results you want.

In this episode you’ll discover:

  • How incorporating smoothies can help you reset your palate.
  • Why drinking smoothies helped me personally in transforming my health.
  • The number one questionyou should ask yourself before making a smoothie.
  • The incredible health benefits of turmeric.
  • How to incorporate superfoodsinto your smoothie.
  • Why consuming too much sugar (even from fruit) can lead to fat creation in the body.
  • The shocking amount of sugar that is found in common store-bought smoothies.
  • Specific examples of resistant starches.
  • How to get the maximum health benefitsof flax and chia seeds.
  • Why your smoothie should contain fiber.
  • How to get more protein in your smoothie.
  • The benefits of whole food protein sources.
  • How to ensure your smoothie will keep you satiated.
  • Why you should drink your smoothie more slowly and mindfully.

Items mentioned in this episode include:

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Direct download: 337-The_5_Biggest_Smoothie_Mistakes.mp3
Category:general -- posted at: 9:01pm CDT

Have you ever thought about how long you will live? Have you ever considered what the late years of your life might look like? Just because aging is inevitable doesn’t mean that we have to sit back as our minds and bodies deteriorate over time.

While there is no fountain of youth, and no one can predict the future of medical advances, we aren’t totally helpless. There are certain tools and strategies you can take advantage of now to ensure not only a longer life, but a longer quality of life. In Dr. Steven Gundry’s new book, The Longevity Paradox, he highlights new research linking our quality of life to the overall function and health of our microbiomes.

On today’s show, Dr. Gundry is sharing incredible tips about sustaining longevity through your current habits and behaviors. You’ll learn about cultivating a healthy microbiome, how to eat for longevity, and how to protect your brain health as you age. I find Dr. Gundry’s work to be incredibly enlightening and empowering and I hope this episode will inspire you to become even more proactive about your health, and change the way you think about aging. Enjoy!

In this episode you’ll discover:

  • The shocking truth about our changing death rates.
  • What Dr. Gundry learned from living in a Blue Zone.
  • The importance of cultivating a youthful microbiome.
  • How your microbiome can control your appetite and cravings.
  • Why “calories in, calories out” doesn’t paint the full picture.
  • How the human microbiome has evolvedover time.
  • The gold standard procedure for diagnosing Celiac disease.
  • How to promote diversityof your microbiome.
  • Why mucus is important for longevity.
  • The link between your skin and your gut health.
  • How antibiotics end up in our food supply (even when it’s labeled antibiotic free)!
  • The two main killersof the microbiome.
  • How modern farming practices destroy the microbiome and contribute to leaky gut.
  • Why eating six small meals a day is harmful for longevity and brain health.
  • What the calorie restriction mimicking diet is.
  • Why changing your diet seasonallyis good for your microbiome.

Items mentioned in this episode include:

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Science agrees: sex is good. Engaging in regular sexual activity not only feels great, but also has many health-promoting benefits. Because sex is so taboo in our culture, no one is really talking about this. That’s why I wanted to dig into the research and bring you a comprehensive look into how sex can help you live a longer and healthier life.

You probably already know that sex releases endorphins and contributes to cardiovascular health. But what if I told you that sex can promote cell growth in your brain, relieve pain similarly to morphine, and increase your overall functionality?

Today you’re going to learn the latest research on how having an active sex life can contribute to your mood, cognitive function, and general well-being. You’ll hear studies linking sexual activity to increased heart function, improved sleep, and a more powerful immune system. Additionally, I’m sharing a few tips for maintaining a healthy sex life. So click play, and let’s talk about sex!

In this episode you’ll discover:

  • How sex is linked to cognitive function.
  • The most powerful sexual organin your body (it’s not what you think!)
  • How sex triggers neurogenesis in the brain.
  • The hormones that are released during sex, and how they improve cognitive skills.
  • What the science says about sex and heart health.
  • How many calories are burned during sexual activity.
  • Which muscles are strengthened during sex.
  • How regular ejaculation can decrease the risk of prostate cancer in men.
  • Which hormone is known as “the cuddle hormone.”
  • The impact that frequent sex has on your body’s immune system.
  • How cortisol can help you get a better night’s sleep.
  • Why sexual intimacy can lead to less stress.
  • Tips for maintaining a healthy sex lifeas you age.

Items mentioned in this episode include:

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Direct download: 335-How_Sex_Helps_You_Live_A_Longer_Healthier_Life.mp3
Category:general -- posted at: 11:47am CDT

The ketogenic diet is generating a lot of buzz these days. Headlines often refer to it as a fad, Atkins 2.0, and even warn of its potential issues long-term. But let's all remember this important fact: there isn’t one perfect diet suited for all humans. From bio-individuality to lifestyle differences, we all operate a little differently.

If done correctly, the ketogenic diet can be a powerful tool for burning fat, finding mental clarity, and improving digestion. To better understand the basic mechanisms of how keto works, today I’m bringing you one of the most qualified experts I know—Drew Manning. Drew is a NY Times bestselling author and outstanding coach who has done the research, written an awesome book about keto, and (most importantly) he walks his talk.

His new book, Complete Keto, is much more than your average cookbook. It covers all bases, from a basic framework of eating and biology, to the myths surrounding the keto diet. Additionally, Drew taps into the mindset shifts and emotional breakthroughs that are part of any lifestyle change. If you’re thinking about making keto part of your life, you’re going to need this information to succeed. Enjoy this conversation with the one and only Drew Manning!

In this episode you’ll discover:

  • How to maintain muscle mass on a ketogenic diet.
  • The mental benefits of following keto.
  • How to gain muscle and lose fat at the same time.
  • Why your brain loves ketones.
  • The neuroprotective benefits of the ketogenic diet.
  • What the keto flu is, and how to alleviate its symptoms.
  • The average amount of time it takes for the human body to get in ketosis.
  • Why it’s so difficult to overeat on a ketogenic diet.
  • The preferred testing method to determine if your body is in ketosis.
  • How ketosis can help your body tap into stored fat.
  • The shocking world record for consecutive number of days fasting.
  • What gluconeogenesis is.
  • The types of carbohydrates to eat on the keto diet.
  • Why salt has been demonized, and its crucial role in the body.
  • The truth about eating fat.
  • How mental and emotional healing play into weight loss.

Items mentioned in this episode include:

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Direct download: 334-Keto_Myths_And_How_To_Go_Complete_Keto_-_With_Guest_Drew_Manning.mp3
Category:general -- posted at: 2:45pm CDT

It’s no secret, there’s a lot of confusion out there about what to eat. One day a popular article states the numerous health benefits of coconut oil, and the next day it’s labeled as poison. And while it’s true that sometimes the science changes, that’s rarely what’s going on here. It’s important that we understand where these studies come from, who is funding them, and why they’re being promoted.

Vani Hari, also known as the Food Babe, has advocated for not only herself, but all of us by challenging food companies and organizations and holding them accountable for their actions. Today, she is here to share information from her new book, Feeding You Lies.Vani is discussing the details behind how nutrition research is manipulated, and how the food industry generates fake information.

I hope this episode inspires you to become your own advocate for your health, and to understand where your food comes from. More importantly, I hope Vani’s story reminds you to never underestimate your power to cultivate change in the world. So click play, and enjoy!

In this episode you’ll discover:

  • The difference between fast food in the US and overseas.
  • How the food industry is similar to the tobacco industry.
  • Which two manufacturersuse the most sugar in their products.
  • How diet soda triggers cravings and contributes to weight gain.
  • What cellulose is, and how it is used in popular grocery items.
  • The meaning and purpose of trade groups.
  • How food industries incite smear campaigns.
  • The importance of understanding where informationcomes from (and who funds it!)
  • What astroturfing is.
  • The reality behind a trans-fat free label.
  • Why the gluten-free label can be misleading.
  • The truth about GMOs and non-GMO labeling.
  • Three importantquestions you should ask yourself before you eat.

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If you do a lot of reading, you’ve probably seen tons of books and articles about topics like mental health, heart health, and gut health. But there’s one incredibly important, powerhouse organ that has been overlooked in this conversation—the liver.

In ancient cultures, the liver was thought to be at the root of human consciousness and self-awareness. But today, most folks hardly consider the health or function of their liver—and when they do, it’s typically after a night of drinking. The truth is, our livers play a huge role in hormone function, digestion, fat burning, and creating energy.

That’s why when I read Dr. Alan Christianson’s new book, The Metabolism Reset Diet, I felt like my wish had been granted! His smart, science-based approach to restoring liver function is exactly what has been missing from common knowledge. On today’s show, Dr. Christianson is sharing the basic mechanisms behind the liver, why it matters, and how you can hit the reset button on your metabolism.

In this episode you’ll discover:

  • The one thing that naturally thin people have in their favor.
  • How your body’s metabolism really works.
  • What leaky liveris (and how it plays a role in diabetes).
  • The three compartments in which the body stores fat.
  • How lipogenesis occurs in the body.
  • The two surprising sources of toxins.
  • How medications and supplements can interfere with liver function.
  • Why fatty liver disease happens.
  • What your liver and your muscles have in common.
  • The role of glycogen in liver function, and why it matters.
  • The truth about alcohol consumption.
  • A list of specific nutrients that are essential to liver health.
  • How to properly incorporate shakes into your diet.
  • The link between leaky gut and liver function.
  • Why sleep is critical for the health of your liver.
  • The biggest source of pollutionthat we are exposed to.

Items mentioned in this episode include:

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You probably already know that proper nutrition and a solid sleep schedule play a huge role in your brain health and function. And with incurable neurodegenerative diseases like Alzheimer’s and dementia on the rise, it’s important to take control and implement preventative measures to protect your incredible brain.

On today’s show, we’re diving into the powerful science of the muscle-brain connection—specifically how exercising your body in turn strengthens your brain. You’re going to learn about numerous studies that link physical activity with cognitive function, memory, IQ, and creativity.

Most importantly, this episode will arm you with actionable steps you can implement, including three key exercises you can use to strengthen your miraculous brain. So click play, get ready to take notes, and let’s supercharge our brain health!

In this episode you’ll discover:

  • How exercise can make you more productive and efficient.
  • The link between strength training and brain plasticity.
  • What BDNFis and why it’s so important for brain function.
  • How exercise contributes to the function of your hippocampus.
  • The incredible link between IQ scores and daily exercise.
  • How strength training can help you cope with stress.
  • The role exercise plays in reproductive health.
  • Why your brain needs balance training.
  • Specific exercises and equipment you can use to improve your balance.
  • The importance of being functional in your workouts.
  • What proprioception is, and what you can do to increase it.
  • The three main types of exercise your brain craves.
  • How walking can improve your memory and creativity.
  • The number one exerciseyour genes expect you to do.

Items mentioned in this episode include:

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Direct download: 331-The_Muscle-Brain_Connection.mp3
Category:general -- posted at: 3:17pm CDT

Among the many illnesses plaguing the Western world, diabesity, the intersection between diabetes and obesity, is becoming increasingly prevalent. This is a deadly heath epidemic, and clearly the traditional model of “eat less and exercise more” is just not enough for many folks who are battling diabesity.

The solution to solving diabesity isn’t as simple as many people have been led to believe. Fighting diabesity involves improving multiple systems within the body, and naturally lowering the body’s setpoint. What most people don’t understand is that processes like hormones and inflammation are key to resetting the body’s function and fighting disease.

Today you’re going to learn the science behind conquering diabesity, and a framework for how to naturally lower your body’s set point. Jonathan Bailor is here to share what’s going on behind the scenes of the diabesity epidemic, and how to optimize the body’s systems in order to reach a healthier weight, reduce blood sugar, and live longer.

In this episode you’ll discover:

  • The shocking number of Americans that are diabetic or prediabetic.
  • What the body’s setpointis, and how it works.
  • Other types of setpoints that exists within the human body.
  • Why hunger is the hallmark of an unideal diet.
  • The definition of diabesity.
  • How hormones play a role in the body’s setpoint.
  • The role of leptin within the human body.
  • Why overweight individuals have more leptin in their blood stream.
  • How calorie restriction is like an ice bathfor your metabolism.
  • Why a mindset shift is crucial for solving the diabesity crisis.
  • The two things that are necessary to treat all diseases (including diabesity).
  • Three specific systemswithin the body that affect its setpoint.
  • The best sources of prebiotics.
  • How sex hormones play a role in the body’s weight.
  • The power of optimizing your hormone levels.
  • How to make eating high quality foods effortless.

Items mentioned in this episode include:

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Scientist Neil deGrasse Tyson famously said, “The good thing about science is that it’s true whether or not you believe in it.” Even more fascinating is this truth: science is always changing. And if we want to live our best, healthiest lives, we need to be open minded to the ever-changing data, and consider how we can implement it into our lives in a realistic way.

Today’s guest has made it his mission to bring compelling research to the table, even when it means disrupting conventional wisdom, or changing the conversation in a way that isn’t always convenient or comfortable in our modern society. Dr. David Perlmutter is a Board Certified Neurologist, and the author of the New York Times Best-Seller, Grain Brain.

Today, Dr. Perlmutter joins us to share the new and emerging science that inspired the updated and revised version of his book. We’re digging deep into the topics of brain inflammation, neurological disorders, gluten sensitivities, and how you can prevent these illnesses. I know you’ll find this research equally fascinating and inspiring, so listen in, take good notes, and enjoy this interview with the incredible Dr. David Perlmutter!

In this episode you’ll discover:

  • The shocking sciencebehind the efficacy of Alzheimer’s medication.
  • What cytokines are (and how they relate to brain function).
  • The link between the microbiome and inflammation in the body.
  • What researchers at Harvard found about non-celiac gluten sensitivities.
  • How gluten consumption affects leaky gut.
  • The link between belly fat and the risk of developing Alzheimer’s disease.
  • How 20 minutes of aerobic activity per day can help your brain.
  • What BDNFis (and how it can give you a second chance!)
  • Four tips for increasing your neuroplasticity.
  • How CBD can help fight inflammation.
  • The truth about consuming artificial sweeteners.
  • How your prefrontal cortex and your amygdala differ when it comes to food choices.
  • The damaging effects of eating low quality meats.
  • How one night of bad sleep can disrupt hunger signals and emotions.
  • The link between gut bacteriaand mental health.

Items mentioned in this episode include:

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If weight loss and the process of reaching optimal health can be reduced to a simple science, why are so many people sick, unhealthy, and overweight? Don’t get me wrong, principles like hormone function and metabolism are very real, and building blocks like movement and diet do matter.

But here’s the thing: in most cases, people who find themselves unhealthy or overweight did not get that way from a place of positivity or happiness. It is times of extreme stress, grief, or general apathy that lead to many health problems and weight issues. There are plenty of intelligent and capable people in the US (and worldwide) who simply cannot reach their weight loss goals, especially on a long-term basis. Our rampant obesity epidemic is proof that there is a deeper issue at play.

Today’s guest, Isabel Price, has made it her mission to help people reach their health goals, uncover their best selves, and stop struggling with diets. Her spiritual approach emphasizes the importance of community and connecting with your innate worth. I hope you will listen to this episode with an open mind and take the principles to heart, no matter where you are on your journey.

In this episode you’ll discover:

  • Why changing your mindsetcan change your physical appearance.
  • How her mother’s health issues inspired Isabel’s career.
  • Why fear-based marketing is ineffective long-term.
  • What it means to treat your body like a sculpture.
  • Why Isabel doesn’t necessarily encourage her clients to lose weight.
  • The difference between having to take care of your body and gettingto take care of it.
  • Why your worth and your weight are not connected.
  • The two gifts we’re born with, and how they’re intertwined.
  • How all of your experiences culminated have prepared you for your future.
  • The two statements you have to believe in order to create change.
  • How Isabel’s mindset shifted after losing her mom.
  • The questionyou need to ask yourself to set realistic goals.
  • The details of Isabel’s health routine.
  • How to add more activity into your daily schedule.
  • The importance of community and creating real connections.

Items mentioned in this episode include:

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Creating new habits is an effective way to transform your health, skyrocket your growth, and reach your goals. But sometimes what holds us back the most are those beliefs and behaviors that we haven’t (yet!) given up.

Letting go of detrimental habits that no longer serve you can help you refine your focus, boost your energy levels, and uncover the ability to achieve your greatness. On some level, we all get stuck in these negative cycles. But the good news is, our brains are constantly evolving. With intention and an actionable plan, we can release destructive habits, and embark on a path to becoming our best selves.

This is my wish for you in the new year, and our topic for today’s show. I’m sharing 5 toxic habits you need to ditch in 2019, and sharing digestible and realistic action plans to help you get there. So listen in, take notes on what resonates with you, and put a plan in motion to ditch your old patterns, reprogram your brain, and step into your power.

In this episode you’ll discover:

  • The deeper meaning behind people pleasing.
  • How to differentiate the line between people pleasing and being kind.
  • Specific action steps you can take to break the cycleof people pleasing.
  • Why our brains seek out evidence to support our beliefs.
  • How to make your reality match your vision.
  • The importance of writing down your goals.
  • How to determine if your goals are big enough.
  • The main reasons why we procrastinate.
  • Why stress and procrastination go hand-in-hand.
  • How procrastination can cause decision fatigue.
  • The link between depression and living in the past.
  • How to turn your past hardships into a learning experience.
  • Four action steps you can take to change your identity.
  • The danger of being a perfectionist.
  • How focusing on perfection can inhibit you from reaching your goals.
  • Why good is better than perfect.

Items mentioned in this episode include:

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Direct download: 327-5_Things_To_Quit_Doing_In_2019.mp3
Category:general -- posted at: 4:23pm CDT

Science has shown us again and again: humans are a direct product of our environment, and this is especially true for children. They are particularly susceptible to influence during their developmental years, which is exactly what makes parenting both the most important job and the most difficult job.

I know this to be true, because it has taken me years of reflection and self-awareness to unlearn some of the patterns and beliefs that I absorbed during my own childhood. And while I know there is no such thing as a perfect parent, I do my best to instill my children with principles of love, confidence, and of course, health.

On today’s show, I’m joined by a special guest, my youngest son Braden. You’ll hear his seven-year old perspective on health, wellness, and gratitude (and of course LEGOs!) I’m also sharing my experience of building a culture of health in my own family. You’ll learn some of the most important insights I’ve learned as a parent, and why creating a conscious environment for your family can be so powerful.

In this episode you’ll discover:

  • What it means to create a template for your children.
  • The importance of conscious parenting.
  • Why being present is one of the best gifts you can give your children.
  • How to find balance between having control and letting kids have experiences.
  • Why being an attentive parent is so crucial.
  • The details of Braden’s morning routine.
  • A list of Braden’s favorite foods.
  • Why failure is an important part of learning and growing.
  • The importance of drinking water for overall body function.
  • Two of Braden’s favorite activities for strengthening his brain.
  • How to create structure despite having a busy schedule.
  • The power of a consistent nighttime routine.
  • What it means to be a benevolent dictator in your household.

Items mentioned in this episode include:

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Direct download: 326-Secrets_Of_A_Healthy_Family_-_With_Guest_Braden_Stevenson.mp3
Category:general -- posted at: 1:45pm CDT

You probably already know that your health is much more than what you put on your plate or how many hours you spend in the gym. Your overall health is a culmination of the quality of your relationships, your spiritual well-being, and your thoughts and beliefs.

When you start to think about your health from a more holistic approach, you can then identify areas in which you can improve. For many people, one of the biggest challenges is how they think about money. Whether your parents instilled certain beliefs in you, or you learned them in school, many of us are held back by these ideas about money, where It should come from, and what our financial potential actually is.

Today’s guest, Jemal King, is here to share his incredible story about how he created multiple businesses and streams of income through changing his mindset. You’re going to learn five of Jemal’s insightful (and actionable) principles that you can implement in order to leave behind your limiting beliefs about money, and start creating a greater vision for yourself and your future.

In this episode you’ll discover:

  • How Jemal got into the family business of law enforcement.
  • The experience that made Jemal realize there was another level of success.
  • Why Jemal’s mindset shifted after a crazy night on the job.
  • How Jemal got started as a real estate investor.
  • The importance of building multiple streams of income.
  • What it means to let your vision develop your business.
  • The significance of creating an elevated circle of influence.
  • What it means to surround yourself with people who sharpen your iron.
  • Why time is your greatest asset, and what it means to get out of the hole.
  • The importance of being specific in your vision.
  • What it means to become a fortune teller.
  • How to build generational wealth.
  • The difference between having thoughts and having a vision.
  • How you can free yourself from self-imposed limitations.

Items mentioned in this episode include:

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Direct download: 325-Take_Control_of_Your_Financial_Health_-_With_Guest_Jemal_King.mp3
Category:general -- posted at: 9:17pm CDT

What separates the good from the great? Whether we’re talking about sports or entrepreneurship, it’s undeniable that there are incredible traits that all successful people have in common.   

Tim Grover has helped elite athletes and entrepreneurs take their skills to the next level by fine-tuning their mindset and building mental toughness. His wisdom and insights are applicable to your journey regardless of your goals.

On today’s show, he’s sharing the guiding principles from his book, Relentless. You’ll learn about the three different distinctions of individuals, and the mindset that determines their success. We’re discussing the importance of listening to your instincts, how to create results, and how you can apply these principles to every area of your life.

In this episode you’ll discover:

  • The importance of eliminating distractionsin the gym.
  • How the mind gets trained to follow instructions.
  • The benefits of having a results-oriented mindset.
  • How listening and observing can help you become empowered.
  • What it means to be relentless.
  • The three categories of people that Tim describes in his book.
  • What it means to be a cleaner (and how it correlates with success!)
  • The lessons that Tim learned from watching Michael Jordan play basketball.
  • Why there are no secrets to success.
  • The difference between dealing with pressure and handling pressure.
  • Why delaying happiness is so dangerous.
  • How listening to your instincts can make you more successful.
  • The importance of having the audacity to listen.
  • Why being selfish can actually help you serve others.

Items mentioned in this episode include:

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No matter what your personal health and fitness goal is, food is an integral part of the equation. Food can fuel you, assist in your body’s healing processes, or help you change your overall body composition.

If there’s one person who works tirelessly to make healthy food accessible, it would be Kevin Curry. He’s built an incredible online community where he inspires men and women to eat healthy and learn about cooking, without sacrificing flavor or the joy of eating.

On today’s show, Kevin is sharing his wealth of knowledge about how to make cooking healthy food realistic and attainable, regardless of your budget or time constraints. We’ll discuss a few of Kevin’s key kitchen commandments, and how you can incorporate satisfying meals into your routine.

In this episode you’ll discover:

  • How a Facebook photo inspired Kevin to learn more about nutrition.
  • The story behind how FitMenCook got started.
  • What it means to increase your kitchen IQ.
  • Why learning about flavors is an essential part of cooking.
  • What an aspirational buyis, and how to avoid it.
  • The importance of having variety in your diet.
  • How to set measurable health and fitness goals.
  • Why trying to entirely overhaul your diet can backfire.
  • The value in taking breaks from meal planning.
  • How to recreate your favorite restaurant meals at home.
  • The danger behind the idea of eating solely for fuel.
  • Why you should consider multitasking in the kitchen.
  • How to incorporate different cuisines into your routine.
  • Why you should treat your meal prep like a HIIT workout.
  • The real-life experience that inspired Kevin to create budget-friendly meals.
  • Why food is a universal language (and why Kevin translates his recipes to Spanish!)

Items mentioned in this episode include:

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While anxiety disorders are on the rise, the stigma of mental illness prevents many individuals from seeking help. Mental health conditions are a silent epidemic—one that has enormous impacts on our economy, society, as well as the individual’s personal and professional goals.

Today’s guest, Craig Ballantyne is here to share his personal journey with overcoming anxiety, as well as how he educates his clients to do the same. He has coached hundreds of entrepreneurs and elite performers to live their best lives through breaking out of the prison of anxiety.

Craig will share proven (and practical!) strategies you can utilize to improve your mental health. You’ll learn a proven plan you can implement in order to overcome anxiety, and find the clarity necessary to become your best self.

In this episode you’ll discover:

  • The details of Craig’s first anxiety attack.
  • What the physical symptoms of anxiety feel like.
  • The link between social media and anxiety.
  • What it means to have entrepreneurial anxiety.
  • Major factorsthat often lead to increased anxiety.
  • Why anxiety is like a black box.
  • How to handle negative emotionsin a positive way.
  • Why labeling yourself can hold you back.
  • What it means to be misaligned (and how it can lead to anxiety).
  • Specific strategiesyou can use to reduce anxiety.
  • How to align your daily habits with your values.
  • The importance of practicing introspection.
  • What it means to watch the movie of your day.
  • How to set a 10x plan for your life.

Items mentioned in this episode include:

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As we head into the winter months, illnesses like the cold and the flu become more prevalent. In order to protect yourself and your family from seasonal viruses and infections, it’s important to keep your immune systems in check, particularly during a seasonal transition.

Supporting a healthy immune system can take many forms, including appropriately nourishing your body with immune-boosting foods, using exercise to prevent stagnation of the lymphatic system, and getting quality sleep. Most importantly, the key to maintaining health is understanding the role of the immune system, and how to fortify it on a consistent basis.

On today’s episode, we’re diving into the complexities of the incredible, powerful, and highly-intelligent immune system. You’ll learn ten practical tools and strategies you can incorporate into your routine to maintain wellness, not only during cold and flu season, but all year long.

In this episode you’ll discover:

  • The different types of cells that make up your immune system.
  • What T-cells are, and their function within the body.
  • How the human body is able to build immunity.
  • The fascinating science behind the healing powers of bone broth.
  • What to look for in a Vitamin D supplement.
  • The surprising link between Vitamin D deficiencies and autoimmune diseases.
  • Which foods contain high levels of Vitamin C.
  • A common misconceptionabout the best time to take Vitamin C.
  • Where the majority of the immune system is located.
  • What the glymphatic system is, and how it relates to sleep.
  • How to reset your body’s circadian rhythm.
  • The most effective types of exercise for supporting your immune system.
  • What rebounding is, and why it is beneficial for lymphatic flow.
  • How many ounces of water you should drink on a daily basis.
  • Why exposure to cold temperatures is actually good for your body.
  • How medicinal mushrooms can modulate your immune system.
  • The importance of eating seasonally.

Items mentioned in this episode include:

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Direct download: 321-The_Top_10_Ways_To_Fortify_Your_Immune_System.mp3
Category:general -- posted at: 6:04am CDT

As we enter the holiday season, the principle of gratitude is front of mind for many of us. Without a doubt, there is true value in expressing gratitude in your life. This is a powerful tool for boosting happiness, improving health, and creating success.

On today’s show, we’re highlighting a handful of insightful moments about the power of gratitude from recent episodes. You’ll hear a compilation of stories from successful individuals who have used gratitude to change their situations, improve their health, overcome obstacles, and gain an overall appreciation for life. I hope these incredible testimonies help you understand how and why to incorporate gratitude into your routine, and inspire you to be grateful throughout this holiday season, as well as into the new year.

In this episode you’ll discover:

  • How a simple gratitude practice can help improve your sleep quality.
  • The link between gratitude and serotonin.
  • Why gratitude is the easiest way to change your life.
  • How gratitude can transform your perspective on the past, present, and future.
  • The power of finding meaning and fulfillmentthrough giving back.
  • How hitting rock bottom and surrendering can be an incredible gift.
  • Why positive affirmations can change the way you think about yourself.
  • The importance of making a positive impact within your community.
  • What it means to find a gatekeeper in terms of happiness.
  • How changing your mindset can literally change your life.
  • The danger of delaying your happiness based on external conditions.
  • What it means to be blissfully dissatisfied.
  • The importance of goal setting from a place of abundance.
  • A powerful link between gratitude and agency.
  • How to use text messages to incorporate gratitude into your daily routine.
  • The difference between reacting and taking action.

Items mentioned in this episode include:

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The human brain is a truly incredible organ. From storing our favorite memories to holding our ability to learn new information, the brain is a fascinating and complex structure that holds many roles within the body. The science behind brain function can be overwhelming, but today’s guest is going to break it down for you in a realistic, digestible way.

Dr. Lisa Mosconi studies the intersection of neuroscience and nutrition, more specifically how what we eat affects the health of the brain. She is also the author of one of my new favorite books, Brain Food.

On today’s show, she’s sharing the fascinating science behind how diet influences brain function long-term, and how to bring the most important pieces of research into your daily diet. We’re going to cover how you can actually eat for maximum brain power and disease prevention, and break down the nutrients and foods you can realistically incorporate into your lifestyle.

In this episode you’ll discover:

  • The importance of distinguishing between scientific data and commonly held opinions.
  • What nuclear medicine is.
  • The surprising truthbehind how genetics affect your risk of Alzheimer’s disease.
  • How the blood brain barrier works.
  • The main difference between brain cells and other cells in the body.
  • What a brain reserveis, and how it works.
  • Exactly what the brain is made of.
  • How systemic inflammation affects the brain.
  • The difference between dietary cholesterol and cholesterol in the brain.
  • A list of nutrients that are critical for healthy brain function.
  • Why organic food is important, particularly for women.
  • The link between menopause and Alzheimer’s disease.
  • What xenoestrogens are, and why you should avoid them.
  • Why supplementing DHA can be dangerous for certain individuals.
  • The best animal and plant sources of Omega-3.

Items mentioned in this episode include:

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How we think influences every aspect of our lives, from personal development and creating habits to how we show up in our relationships. If we can simply implement small shifts in our perspective, then we can transform our lives in immense ways.

If there’s anyone on the planet that knows about using thought to boost productivity, it’s world-renowned learning expert, Jim Kwik. On today’s show, we’re discussing the importance of building memory fitness, and the power of identity. You’ll learn mind-blowing hacks to broaden your perspective, optimize your thinking, and boost your productivity.

As always, Jim is bringing you practical and effective tips that you can use to elevate the way you think. You’re about to uncover powerful tools that truly hold the potential to change the way you think and behave.

In this episode you’ll discover:

  • The surprising effects of decision fatigue.
  • What it means to live in a knowledge economy.
  • The importance of having internal resourcefulness.
  • How books and podcasts can help you broaden your perspective.
  • The two most powerful wordsin the English language.
  • How to strengthen your decision making muscles.
  • What the six thinking hats are, and how they can help you maximize your thinking.
  • How a shift in identity can spark transformation.
  • The powerful implications of thinking of your problems as puzzles.
  • How to find a balance between logic and emotional thinking.
  • Why knowledge is not power.
  • The three areas in which technology cannot replace humans.
  • How to recover from making mistakes.
  • Why the fear of judgment can halt your progress.
  • The correlation betweenfailure and success.

Items mentioned in this episode include:

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The heart is one of the most complex and important organs within the human body, yet its function and mechanics are wildly misunderstood. This needs to change. Heart disease is the leading cause of death in the United States, and those statistics don’t seem to be changing for the better anytime soon.

On today’s episode, we’re going behind the scenes of the heart to uncover the truth about blood pressure, hypertension blood sugar, and cholesterol. You’ll learn the mind-blowing science about the heart’s electromagnetic field, and the heart-brain connection.

Most importantly, you’ll discover the tools and knowledge necessary to take ownership over your incredible heart. This episode contains four proven (yet simple and realistic!) actions you can take to protect your heart from disease so that you can live your best life for years to come!

In this episode you’ll discover:

  • The shocking number of Americans that die from heart disease every year.
  • Which type of heart disease is the most common.
  • How congestive heart failure happens.
  • What cardiomyopathy is.
  • The importance of becoming empowered about your heart health.
  • How big the heart actually is, and how much it weighs.
  • The interesting reason why you rarely hear about heart cancer.
  • How blood pressure is controlled within the body.
  • The link between diabetes and heart disease.
  • Why statins are often not the best solution for high cholesterol.
  • The connection between heart disease and cholesterol.
  • How processed sugar effects the circulatory system.
  • Which organ generates the most powerful electromagnetic field in the body.
  • How your positive emotions can literally influence other people.
  • The benefits of eating dark chocolate.
  • Foods to avoid in order to manage your blood sugar.
  • The two best forms of exercise for heart health.
  • How much you should aim to walk on a daily basis.
  • The link between stress and inflammation.
  • Four specific action steps you can take to reduce your risk for heart disease.

Items mentioned in this episode include: 

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What could you accomplish if you gave 100% of your effort to the things that truly matter? What if you wholeheartedly committed to your goals, and always went the extra mile? Too many of us only work at 99% capacity (or less), and then feel defeated when we can’t produce results.

Today’s guest is a huge proponent and example of how giving 100% can change your life, help you reach your goals, and serve others along the way. David Meltzer is the co-founder and CEO of Sports 1 Marketing, which is arguably the most notable marketing firm in the world. He is a true leader, a successful businessman, and overall inspiring human being.

David has an extraordinary story of rising to the top, failing, and then reengineering his life and redefining success in a deeper, more meaningful way. His story is a powerful testimony of what can happen when you decide to give 100%, sharply define your focus, and consistently practice gratitude.

In this episode you’ll discover:

  • The danger in attaching your happiness to outcomes.
  • Why asking for advice from people we love can lead to resentment.
  • The number one way you can prepare yourself for the things you want in life.
  • What it means to elevate your vibration (and how it can help you accomplish more!)
  • The importance of surrounding yourself with successful individuals.
  • Why no experience is inherently good or bad.
  • How radical humility changed David’s life.
  • Why a victim mentality can diminish your potential.
  • The four guiding principles on which David built his life and business.
  • What it means to be a student of your calendar.
  • How to attract abundance.
  • What it means to go the empty mile.
  • The importance of being consistent on a daily basis.
  • What it means to pay a dummy tax.
  • The number of mentors you should have at all times.
  • Why (and how) David started prioritizing his health as his greatest expense.
  • The multitude of benefits that come from serving others.

Items mentioned in this episode include:

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Personal development comes in many forms. Whether you invest your time in learning from books and podcasts, or cultivate habits like journaling or meditating, there are incredible benefits to making an effort to become a better person.

But sometimes, growth isn’t about changing yourself, but instead channeling the most innate and authentic aspects inside of you, and finding the courage to share those things with the world. Our guest today has done just that.

JP Sears is a YouTuber, comedian, emotional healing coach, and curious student of life. His story entails channeling his natural tendency to use humor as a coping mechanism, and instead using his humor to heal, connect, and entertain others. His perspective will inspire you to connect with your most authentic self, find the audacity to follow your dreams, and become the best version of yourself possible.

In this episode you’ll discover:

  • The important link between humor and human connection.
  • How JP’s past led him to fall in love with comedy.
  • What it means to use your insecurities to heal and improve.
  • How comedy can become a source of destruction.
  • What inspired JP to become a life coach.
  • Why fear and authenticity often go hand-in-hand.
  • How to use laughter as a means to become a better person.
  • The power of embracing fear and following your heart.
  • What it truly means to be authentic.
  • How our minds and our hearts often disagree.
  • Why being yourself is the best gift you can give yourself.
  • What it means to transform your greatest curse into your greatest blessing.
  • The biggest lessons JP has learned in his marriage.
  • What it means to think of your partner as a teacher.
  • Why marriage is like a mirror.
  • The importance of curating your social media feeds.

Items mentioned in this episode include:

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I love teaching people about the profound impacts of exercise and how to use food as medicine. But when it really comes down to it, we are privileged to even have the opportunity to think about our health on a holistic level. Secondary only to oxygen, water is the most vital nutrient. Having the ability to drink clean water is at the very foundation of our well-being and longevity.

The sad truth is, almost 1 in 10 people worldwide live without clean water. Without clean water, diseases thrive, education is negatively impacted, and economies suffer. This is something many of us take for granted.

Today’s guest, Scott Harrison, has made it his personal mission to bring clean water to developing countries through his nonprofit organization, Charity: Water. However, he wasn’t always so philanthropic. After spending a decade indulging in the nightclub scene and thinking only of himself, Scott decided to implement an incredible lifestyle shift. His story of transformation and redemption is an incredible testament to the power of service.

In this episode you’ll discover:

  • The powerful science behind the brain and giving.
  • Why Scott’s old lifestyle was an insatiable pursuit.
  • One key question Scott asked to transform his life.
  • The volunteer experience that inspired Scott to create Charity: Water.
  • How Scott used his nightclub network to raise money and awareness.
  • The appalling number of children that die every day from drinking dirty water.
  • Why charities get a bad rap (and how Scott spoke to those objections!)
  • How Charity: Water uses technology to be more transparent.
  • Why guilt and shame are ineffective marketing techniques.
  • The issue that Scott has with the phrase “giving back.”
  • How Charity: Water works with local partners in the communities they serve.
  • The staggering statistics on diseases caused by dirty water consumption.
  • One of the top reasons why girls in developing countries drop out of school.
  • The devastating suicide story that inspired Scott to work harder.
  • How one nine year old girl helped over 100,000 people get clean water.

Items mentioned in this episode include:

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If there’s one guest who is the most requested on the Model Health Show, it would be the lovely Anne Stevenson. Anne is my wife, my very best friend, and the Operations Manager for our business. Everything that I have accomplished would not be possible without her by my side.

I’ve interviewed Anne here on the show before, so today we thought we’d try something a little different. On this episode, we’re turning the tables and Anne is interviewing me. I had no idea what to expect going into this interview, but Anne brought it big-time with her thought-provoking questions. (I think she might be the next Oprah).

We’re covering my background, including my childhood and the important lessons I learned early in life. You’ll learn more about my experience recovering my health, and how it influenced my career. We’ll talk about relationships—from co-parenting, to working with your spouse on a daily basis. Additionally, we covered the topic of mindset, including developing a sense of calmness and confidence, and what it takes to find true fulfillment. We both put a lot of heart into this episode, we hope you find valuable insights to inspire you to transform your life.

In this episode you’ll discover:

  • The culture I grew up in, and how it set the stage for later health problems.
  • What being biracial taught me about acceptance.
  • The first person in my life who instilled the importance of education.
  • How to decide to stop being aggressive and self-centered.
  • My greatest inspirations in life.
  • The experience that sparked my thirst for knowledge (and passion to help others).
  • The importance of honoring your standards.
  • What my morning routine looks like (and what I’ve learned about being flexible!)
  • How to gracefully distance yourself from toxic relationships.
  • The biggest lessons I’ve learned from co-parenting.
  • My advice for couples who work together.
  • Why changing your health actually means deciding to shift your identity.
  • How to clean up your social media feeds, and set a standard in your home.
  • The key to finding true fulfillment.
  • Two life-changing lessons I’ve learned from The Model Health Show.
  • The link between kindness and authenticity.
  • How to get others on board with your vision.
  • The main piece of advice I would give my children about being successful in their lives.

Items mentioned in this episode include:

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Productivity is not a superpower, but a result of effective time management. Roman philosopher Seneca said, “It’s not that we have a short time to live, but that we waste a lot of it.” Today, that sentiment is even more true than it was in the Roman years. With the advent of cell phones, social media, and television, we’re more disconnected than ever.

That’s why I’m so excited to share today’s guest with you. Jesse Itzler has done plenty of impressive things with his time. From managing Run-DMC to starting and selling profitable businesses, to running 100-mile ultra-marathons, Jesse has had a successful life thus far. But recently, he started thinking about how to better manage his time and channel his intuition. This journey led him to a monastery in upstate New York, where he spent 15 days learning incredible life lessons.

On this episode of the Model Health Show, Jesse is sharing the powerful lessons he learned from his experience living with monks. He’s sharing powerful tips about effective time management and focus, how to truly express gratitude, and how to find happiness while pursing your goals. His story is full of incredible wisdom and insight, I hope it will inspire you to unplug, reevaluate your priorities, and live up to your potential.

In this episode you’ll discover:

  • How Jesse fell in love with hip hop (and ultimately became the manager for Run-DMC!)
  • The catalyst that inspired Jesse to go live with monks.
  • How to create your own luck and make things happen in your life.
  • The meaning of building your life resume.
  • What the greatest secret weapon we all possess is.
  • How the concept moderation is often used as an excuse.
  • The misconceptions that Jesse held about monks.
  • How to be more intentional about how you spend your time.
  • A simple test you can use to identify what areas in your life to improve.
  • The importance of consistently practicing gratitude.
  • What it means to dodge the arrows.
  • Why Jesse’s wife set up a 40-minute fake commute.
  • How (and why!) to identify the places where you can think best.
  • Why experience isn’t as important as most of us think.
  • What monotasking is, and how you can use it to ramp up your productivity.
  • The importance of saying no.
  • How decision fatigue impacts your energy levels.

Items mentioned in this episode include:

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Have you ever been thinking about a friend or family member, and then seconds later they called you? Have you ever had anxiety or a premonition about something bad occurring—and then it did?

The very nature of human consciousness is puzzling, complex, and largely understood. On today’s show, we’re diving into the fascinating science behind consciousness, the brain, and human existence.

Today’s guest, Mark Gober is the author behind the new revolutionary book, An End to Upside Down Thinking, which explores the compelling evidence behind human perception and awareness. His work will inspire you to rethink your outlook about existence, meaning, and overall worldview.

In this episode you’ll discover:

  • The process behind how Mark wrote An End to Upside Down Thinking.
  • What materialismis, and how it relates to our existence.
  • The number two question remaining in all of science, according to Science Magazine.
  • The difference between correlation and causation.
  • An example of approximation in the human body.
  • Why understanding consciousness causes a reversal of our basic identity.
  • How the brain is like a TV antenna.
  • The meaning of the collapse of the wave function.
  • What terminal lucidity is.
  • How entanglement works(and why it stunned Einstein!)
  • The phenomenon that is actually faster than the speed of light.
  • What precognitionis, and the physical signs the body displays.
  • The truth about remote viewing.

Items mentioned in this episode include:

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Be honest: what was on your mind the last time you stepped into the gym? Was it your goal to exhaust all of your effort in order to set a PR? Did you make it your secret mission to compete with the guy on the treadmill next to you?

I’m all about taking your workout to the next level, but today’s guest has an important lesson to share about setting a realistic and sustainable intention for your workout. I recently trained with Dr. Kelly Starrett, and I was wholly fascinated by the simple (yet effective!) goal he set for our session: to leave our training session feeling better than we did before.

Kelly is a doctor of physical therapy, a New York Times Best Selling Author, and an all-around stand-up human being. On today’s episode, he’s sharing why fundamental movements are indispensable to your routine, what basic human physiology can teach us about exercise, and how simple swaps with your phone and sleep habits can have an incredible pay off long-term.

In this episode you’ll discover:

  • How to set an intention for your workout (and why a simple goal is so effective).
  • The importance of removing your ego from your training.
  • Why it’s crucial to rebuild and reclaim your body’s fundamental movements.
  • Which exercise is a vital piece of human physiology.
  • What the history of Homosapienscan teach us about our basic needs.
  • What it means to load the long bones (and the essential exercises you need to perform!)
  • Pros and cons of workouts like Zumba.
  • The importance of finding your tribe and having meaningful interactions.
  • What it means to eat like a human.
  • The true meaning of posture.
  • How to keep up a healthy routine when motivation fails you.
  • The importance of community for overall health and wellness.
  • Why self-medicationis so prevalent in our society.
  • How lack of sleep is interconnected to mental health problems.
  • What thermoregulationis, and how it can help you get a great night of sleep!

Items mentioned in this episode include:

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The greatest obstacle you’ll ever meet is not some arbitrary external factor. More often than not, we are held back by thoughts and beliefs that are within us. We all live with self-sabotaging tendencies, limiting beliefs, and the affinity to play small rather than embracing the discomfort that accompanies growth.

This is why mediocrity is the norm. Far too many people place limits on what they can achieve, discount their gifts and talents, and live their life dictated by self-imposed, imaginary boundaries. But in order to live up to your greatest potential and step into your power, you have to develop an awareness of the habits and beliefs that are holding you back.

If you’re ready to take an honest look at what limits you from performing at your highest capacity, today’s episode is for you. Bedros Keuilian is back to share life-changing tools and mindset shifts you can implement, the stories behind his experience overcoming his own limiting beliefs, and powerful principles from his new book. You’ll learn about the power of setting non-negotiables, how to disrupt destructive mental patterns, and how to truly reach your highest potential.

In this episode you’ll discover:

  • The backstory behind the controversial book title, Man Up.
  • How Bedros’ identity as an immigrant shaped his mindset.
  • Where anxiety stems from (and how to proactively overcome it).
  • Why healing from trauma is your responsibility.
  • The importance of having the audacity to ask for help.
  • What it means to have your emergency brake on, and how it can limit your potential.
  • The difference between being busy and being productive.
  • How limiting beliefs engrained during childhood can write the narrative for our lives.
  • The significance of setting non-negotiables in your life.
  • What it means to build your goodwill bank account.
  • The danger of constantly creating excuses.
  • Why it’s essential to find a work ethic model.
  • The common mental patterns that can block your success.
  • How an evening “brain dump” can boost your productivity.
  • The myth behind finding your purpose (and what to do instead).

Items mentioned in this episode include:

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After transforming my own health, I became feverishly passionate about helping as many people as I could to do the same thing. Over the past 17 years, I’m beyond grateful to say, I’ve been able to positively impact the lives of millions of people. But the road to get there has been a curvaceous one.

Throughout my career, I’ve come across many other people who’ve become inspired to build a career in health and fitness as well. I receive messages literally every day from folks who are inspired to serve, but don’t know what method of training, certification, and education to take. As you might know, I followed the traditional university course. While there are small benefits to that path, in my experience, there are far too many important aspects of health and wellness that simply are not taught in a conventional education.

Alternatively, there are a plethora of coaching programs and certifications on the market today. As I dove into many of them, I often felt disappointed because they simply didn’t meet basic standards that could help more people thrive in this field (where many more inspired people are needed!).

If you’re passionate about health and wellness, if you’ve thought about a career in the health industry, or if you’re in the health industry but you want to succeed at a higher level, today’s episode will be life-changing for you. My guest today is Cynthia Pasquella-Garcia, the founder of the Institute of Transformational Nutrition. Cynthia is a clinical nutritionist with a mega-hit bestselling book, and she’s been sought after by celebrity clientele and huge television shows like The Doctors, Access Hollywood, The Dr. Phil Show, and countless others. She has an incredible story of struggle and triumph that you’ll learn about today. But, most importantly, she’s taken what she’s learned and created the #1 health coaching program in the world with thousands of students who are revolutionizing the health and wellness field.

In this episode you’ll discover:

  • What attracted some of the biggest health experts and celebrities to Cynthia’s approach.
  • The incredible emotional experience that sparked Cynthia’s transformation.
  • What transformational nutrition really means, and why food alone will never fix our health.
  • Why personalization is such an important element in a coaching program.
  • What it means for a coaching program to be nationally accredited (and why it matters!)
  • The power of the placebo effect.
  • What it means to transform your deepest pain into your greatest power.
  • The correlation between personal relationships and health.
  • Why you should never allow money to hold you back from your passion.
  • The link between control and safety.
  • Why developing an awareness of your weaknesses can ultimately lead to change.
  • Why a one-size-fits-all dietapproach doesn’t work.
  • The importance of collaborating and not competing.
  • Some of the exclusive benefitsITN has to offer and the mind-blowing list of instructors who work with ITN.

Items mentioned in this episode include:

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A huge factor in your ability to achieve your goals lies in your capacity to focus and concentrate. Especially in our culture of persistent push notifications and constantly-updated newsfeeds, it’s important that we learn how to set limits with our technology.

But our devices and apps are only part of the equation. Whether it’s the people around you or the different tasks on your to-do list, you have to choose where (and when) to apply your focus. Once you master how to most efficiently manage your time, nothing can stop you from reaching success.

On today’s show, you’re going to learn 12 practical tips you can implement in order to reduce distractions and skyrocket your productivity. This episode is loaded with very specific tactics I’ve found to be effective in optimizing focus, plus the science to back them up!

In this episode you’ll discover:

  • The two types of distractions that contribute to the interference of focus.
  • How you can change your phone settings in order to reduce distractions.
  • The shocking number of timesper day the average person checks his or her phone.
  • How our brains are designed to become addicted to the internet and social media.
  • Two ideas for physically removing your phone from your environment.
  • The shocking link between house cleanliness and health.
  • Why rearranging the apps on your phone can cut down your distraction time.
  • How meditation can literally alter the structure of your brain.
  • Tools and tips you can use to help block distracting sights (and people!)
  • Why the idea of multitasking is a myth.
  • What science says about multitasking (including a shocking comparison).
  • The link between exercise and increased concentration.
  • The effects of sleep deprivation on your focus.
  • How to prioritize your tasks while still honoring your own natural productivity rhythm.
  • The importance of practicingself-care before you reach for your phone in the morning.
  • How music can help you concentrate (and which genres are most helpful!)

Items mentioned in this episode include:

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Direct download: 307_-_12_Tips_For_Conquering_Distraction_And_Getting_More_Done.mp3
Category:general -- posted at: 8:57pm CDT

Changing the conversation around diet is no easy feat. Our society is appearance-obsessed, always looking for the next quick fix, and constantly immersed in a toxic diet culture. Too many people fall prey to this system, but there’s a better, more-sustainable approach.

For many of us, the solution to finding peace with food isn’t found in the newest diet book or achieving a certain number on the scale—it lies in our mindset. Health is a life-long journey, and a process that is meant to be enjoyed.

On today’s show, Noelle Tarr of Coconuts and Kettlebells is here to share her experience with overcoming diet culture and finding balance in a health-centered approach. Her story is full of insight about how to shift the paradigm around food and exercise, finding your worth, and what it truly means to be healthy.

In this episode you’ll discover:

  • The importance of shifting your focus away from the number on the scale.
  • Why the concept of “falling off the wagon” is toxic for our well-being.
  • How to stop thinking of health as a destination.
  • Why it’s so important to stop giving food morality.
  • How health and fitness marketing often perpetuates a cycle of shame.
  • The role of mental and emotional health in weight loss.
  • What it means to set minimums for your macros.
  • How to stop restricting and start creating a diet plan that works for you.
  • The four foods that could potentially be problematic for your body.
  • Why focusing on a goal weight is often arbitrary (and unsustainable!)
  • How undereating can stop you from reaching your goals.
  • The importance of managing stress.
  • How cortisol can contribute to weight gain and fat storage.
  • Why evaluating calories in/calories doesn’t always work.
  • Noelle’s three favorite recipes from her book.

Items mentioned in this episode include:

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It’s no secret that food-based illnesses have become deeply ingrained in our culture. From the obesity epidemic to an uptick in food addiction, it’s clear that somewhere along the way we’ve lost touch with how to form healthy relationships with food.

Unlike many other health problems, finding a solution to these issues isn’t clear. Traditional medical solutions aren’t applicable due to food’s basic function—we need it to survive. Food is something we all have to interact with on a regular basis.

Mark Schatzker has extensively studied and written about the link between food and behavior, including how traditional knowledge has overlooked an important piece of the puzzle—flavor. On today’s show, he’s sharing the fascinating science behind the production of flavor, and how modern food is designed to get us hooked. We’ll talk about how to hack the system, and how you can get back to your roots in order to find balance between flavorful foods and nutrition.

In this episode you’ll discover:

  • How our food’s nutritional quality has become more diluted over time.
  • Theintuitiveeating habitsof cattle (and how it relates to humans!)
  • How production of crops like corn has changed over the last few decades.
  • The incredible link between flavor and nutrition.
  • What reverse evolution is, and how it works on both humans and plants.
  • The science behind why supermarket tomatoes taste so bland.
  • What brain scans indicate about food addiction.
  • Why sugar and flavor are a dangerous combination.
  • Which two senses contribute to deliciousness.
  • The definition of retronasal olfaction and how it affects our taste.
  • Why your taste seems to change when you have a cold.
  • What we can learn from babies’ intuitive senses.
  • The three rules of flavorthat you need to know.
  • How flavor compounds are connected to pleasure.
  • The two ingredientson a nutrition label that you should avoid.
  • What we can learn from healthier, leaner populations.

Items mentioned in this episode include:

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In my experience, when you transform your life and achieve a greater level of fitness, many people assume it’s due to a strict (and unrealistic) regimen. They imagine hours upon hours logged at the gym, and tiny portions of boring, bland meals on repeat.

But anyone who’s maintained a healthy lifestyle long-term knows that there’s a better and more sustainable way. Making healthy choices isn’t about torture—it’s about focusing on the things that you enjoy, and creating a lifestyle that works for you.

Today’s episode is about finding that balance for yourself, not only physically, but in all aspects of your life. My guest is Tom Hopper, an incredible actor, husband, father, and fitness advocate. His story will inspire you to cultivate your confidence, shift your perception, and create a sustainable baseline of health and happiness for yourself.

In this episode you’ll discover:

  • The two main ways you can spark a change in your thinking.
  • How Tom used fitness to set himself apart from other actors in the industry.
  • The shocking link between testosterone and gluconeogenesis.
  • Which approach to eating Tom uses to feel his very best.
  • The training regimen and insights that keeps Tom fit.
  • How stem cell therapy healed Tom’s herniated disk.
  • Why your ego has no place in the gym (and how to understand your limits).
  • The resources that Tom used to learn more about longevity and performance.
  • What it means to find your baseline in health and fitness.
  • Why sustainability plays a big role in maintaining a healthy diet.
  • How Tom balances his career and family despite being away from home.
  • The importance of approaching marriage as a unified team.
  • What it means to find peace in being uncomfortable.
  • The important message that I Feel Prettyaddresses.
  • How you can uncover a level of confidence from training.
  • The one diet change that had the biggest effect on Tom’s health.

Items mentioned in this episode include:

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In the age of social media, we’ve become accustomed to seeing everyone’s highlight reel and comparing ourselves to fluffed up, often unrealistic standards. Many of us are plagued by a constant state of doubting our self-worth and feeling like we’re not enough.

But what could you achieve if you simply slowed your scroll, took a break from the constant stream of external influences, and focused inward? What would happen if you redirected that time you spend influenced by negative energy, and put it to good use?

Our guest today, Drew Canole, has done exactly that. He is passionate about inspiring others to push past their limitations, learn to overcome their past mistakes and traumas, and create a life that they love. His story of triumph and transformation will motivate you to reach your greatest potential peak as well.

In this episode you’ll discover:

  • How Drew’s traumatic childhood experiences gave him deeper levels of compassion.
  • The therapeutic releasethat occurs when you forgive others.
  • Why being focused on external factors can stunt your growth.
  • What it means to detox your life. 
  • How to begin ridding your life of toxic relationships.
  • The definition of “why-dentity” (and why it’s so crucial for success!)
  • Why you should take a cell phone detox.
  • What the Law of Non-Interference is (and how to practice it).
  • One of the biggest limitationsthat most of us face on a daily basis.
  • How trauma keeps us small.
  • Why chasing money doesn’t work (and how to start attracting it!)
  • The importance of engaging in creative habits that you enjoy.
  • How starting with one small change can transform your entire life.
  • The truth about how imaginary boundaries divide us. 
  • How to change your realitythrough practicing visualization.

Items mentioned in this episode include:

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Have you ever reacted poorly based on raw emotions, and then later regretted it? Or have you ever impulsively eaten something that didn’t align with your goals—based on emotion alone?

Emotional intelligence is our ability to identify, evaluate, control, and express our emotions. It allows us to recognize and understand our own feelings, as well as the emotions of others. Having a high emotional intelligence allows us to align our behaviors with our values by understanding the critical piece that emotions play in decision-making. Not only that, but multiple studies have shown that high emotional intelligence is linked to success.

The good news is, this capability is not some static, set-in-stone trait. You actually hold the ability to fine-tune your emotional intelligence. In this episode, I’m sharing ten tactics you can utilize to increase your emotional intelligence so that you can better relate to others, meet your goals, and reach higher levels of success.

In this episode you’ll discover:

  • What emotional intelligenceactually is.
  • Four main components of emotional intelligence, and how they work.
  • Which part of the brain functions as the emotional center.
  • The two major reasons why we should aim to improve emotional intelligence.
  • Why emotional intelligence is a better predictor for successthan IQ (the research is shocking!).
  • The difference between being busy and being effective.
  • How emotional experiences can affect weight loss (and why they’re often overlooked!)
  • Why reading fiction can help develop empathy.
  • What activities you can engage in to sharpen your cognitive control.
  • The link between meditation and the ability to focus.
  • What it means to be “tangry,” and how it can derailyour goals.
  • Why social media is not a substitute for actual social interaction.
  • What proprioception is, andhow you can improve it.
  • How to practice delayed gratitude in order to regulate your emotions.
  • The benefits of mindful eating.
  • What adults can learn about emotional intelligence from children.

Items mentioned in this episode include:

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Direct download: 302_-_10_Tips_To_Increase_Your_Emotional_Intelligence.mp3
Category:general -- posted at: 9:31pm CDT

Have you ever made a huge New Year’s Resolution, and then crashed and burned because the challenge was too overwhelming? I’m all for dreaming big, but if your method for reaching your goals isn’t realistic, you’re just setting yourself up for failure and disappointment.

But what would happen if you simply committed to getting 1% better every day? Whether it be in your personal development, training, or relationships, small consistent improvements are what bring lasting results. Change isn’t typically an overnight 360-degree pivot, it’s learning and incorporating new behaviors, habits, and mindsets over time.

If there’s anyone on the planet that knows what it takes to put in that effort day-after-day, it’s one of my heroes—Ozzie Smith. Ozzie is a Hall of Fame MLB baseball player who is known as one of the greatest defensive shortstops of all time. Not only has he won countless awards and redefined his position, but he is also a stand-up human being and an incredible example of what it means to set yourself up for success.

On today’s show, Ozzie is sharing the details of his storied and illustrious career with the San Diego Padres and St. Louis Cardinals. When you hear his story, I know you’ll be inspired by his accomplishments, outlook, and humility. This episode is not only an opportunity to get to know more about a living legend, but you’ll also walk away with inspiration on giving 100% effort, making a difference, and how to truly strive for greatness.

In this episode you’ll discover:

  • Why hard work and effortlead to results.
  • How to prepare yourself for opportunities to arise (even when you’re discouraged!)
  • The importance of continuing to improve, even incrementally.
  • How surrounding yourself with positive individuals can change your thoughts.
  • The importance of protecting your energy.
  • How your subconscious can easily become distracted.
  • What it truly meansto be great, and how to measure success.
  • How Ozzie Smith earned the nickname “The Wizard.”
  • Why even small interactions can make a huge impacton the people you encounter.
  • What it means to be a one-dimensional player, and how it has changed generationally.
  • How weight training changed Ozzie’s health and prolonged his career.
  • The role that nutrition plays in recovery, performance, and life in general.
  • What Ozzie defines as his greatest accomplishmentin baseball.
  • Why giving 100% is so important (no matter your goal!)
  • The story behind Ozzie’s iconic 1985 home-run.
  • How giving back and strengthening your community can create change.
  • What the greatest asset in the worldis.

Items mentioned in this episode include:

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Becoming empowered is a process of gaining knowledge, and then putting it into action. When I started my career in the health field, my intent was to empower people with the tools to help them reach their goals—whether that be losing body fat or reversing disease.

I’ve been fortunate enough to serve countless people in my clinical work and in the gym. But stepping up and putting a show out there for the public at large has really been a game-changer on so many levels. It’s taken that reach from the thousands to the millions. And I’m just blown away every time I think about it. And I’m ON FIRE to keeping taking things to another level.

On today’s show, we’re celebrating our 300th episode by highlighting ten impactful and very special moments from the past 100 shows. We’ve got slices of insight and inspiration from many different areas that impact our health and well being. I think this will help supercharge your day. And I want to thank you for celebrating 300 episodes with me! I’m eternally grateful to you for making The Model Health Show a special part of your life!

In this episode you’ll discover:

  • The life-changing experience that brought the Model Health Show into existence.
  • How serving and inspiring others leads to true fulfillment.
  • What epigeneticsmeans, and the truth about disease.
  • The power of forgiveness, and how to become receptive to possibilities.
  • What it means to be metabolically flexible.
  • Why our bodies are designed to store fat (and how to make your metabolism more efficient).
  • Why it’s important to take ownershipover your power and influence.
  • The surprising link between motivation and having an organized space.
  • What the research really says about eating dietary fat.
  • The truth about multitasking (and how it compares to sleep deprivation!)
  • How to build mental focusby eliminating distraction.
  • Why there is immense power in owning your story (especially the painful parts).
  • How food scientists literally hijack your brain chemistry and manufacture addiction.
  • The widely-accepted myth about calorie consumption.
  • The three things you need to do to go from average to phenomenal.

Items mentioned in this episode include:

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Direct download: 300_-_300th_Episode_Celebration_-_My_Top_10_Favorite_Moments.mp3
Category:general -- posted at: 6:03pm CDT

No matter what your goal is, a clearly defined purpose is key to success. If you haven’t outlined why you’re working toward change, you’ll quickly become unmotivated and give up.

But it’s not enough to simply have a motive. In order to create lasting change, your why should have meaning behind it. Your why should give you a purpose, bring you fulfillment, and inspire you on days when motivation is lacking.

Once you define your why, everything becomes much clearer. Whether we’re talking about fitness, money, or life in general, a fulfilling purpose is a catalyst for change.

On today’s show, my friend Drew Manning is back to share the lessons he’s learned about discovering a meaningful purpose, practicing gratitude, and developing a stronger sense of empathy. We’ll talk about the dangers of staying in your comfort zone, the importance of learning self-love, and how to find strength in vulnerability.

In this episode you’ll discover:

  • The biggest lesson Drew learned throughout gaining and losing 70 pounds.
  • Why changing your perceptionis so important for your health.
  • How our culture’s “all or nothing” mindset fails us.
  • The importance of self-lovewhen striving toward your goals.
  • Why you should honor your body’s individual version of healthy.
  • Three key thingsyou can do to motivate people in your life to be healthier.
  • What it truly means to live by example (and why the alternative doesn’t work!)
  • How judgement and misunderstanding have created a huge gap in the fitness world.
  • How to begin to build empathy, and why it can be so life-changing.
  • The power of vulnerabilityin health, fitness, and life.
  • Why having an aesthetics-based motive isn’t sustainable long-term.
  • The truth about channeling motivation (even for fit people!)
  • How to avoid burning outin fitness.
  • Why you should be open to doing things you aren’t good at.
  • The importance of breaking outside of your comfort zone.
  • How practicing gratitude can influence your success.
  • The profound effects of positive affirmations.
  • Why being stagnant is actually moving backwards.

Items mentioned in this episode include:

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If you were to type in your search engine, “how to lose fat,” I bet you’d find a lot of articles emphasizing the importance of diet and exercise. Undoubtedly, those two components play a major role in changing your body composition. But there’s a huge piece of the puzzle that is missing from common knowledge—sleep.

If you really dig into the science, you’ll find that your sleep quality plays a more important role in fat loss than diet and exercise! However, this information has not (yet!) made its way into our culture. Sleep isn’t part of the conversation, because it is seemingly less actionable than meal prepping or putting in work in the gym.

In this episode, my mission is to help you understand the importance of sleep for your body, hormones, and overall fitness. I’ll share facts and strategies about regulating hormone levels, and how sleep influences the body’s basic mechanisms (including the brain and gut!) You’ll learn four actionable steps you can take to enhance your sleep quality, and in turn improve your body.

In this episode you’ll discover:

  • How sleep quality is affected by your hormone function.
  • Why our culture devalues the importance of sleep.
  • How to take responsibility for your sleep routine.
  • Why utilizing a sleep aid is a temporary solution for insomnia.
  • The difference between visceral fat and subcutaneous fat.
  • How sleep deprivation can influence your metabolic systems.
  • Which type of fat is the most dangerous, and how it relates to sleep deprivation.
  • The importance of melatonin and the two factors that help regulate your levels.
  • Why environmental darkness is crucial for deep sleep.
  • The role of Human Growth Hormone in the body (and how it relates to sleep!)
  • What factor is the biggest epigenetic triggerfor your aging process.
  • The shocking effects of sleep debt on the thyroid gland.
  • How a lack of sleep can diminish your willpower.
  • The three main (destructive) ways the body reacts when we are under stress.
  • In what part of the body the majority of melatonin is produced.
  • The importance of cortisol managementfor overall health.
  • The incredible link between gut health and sleep quality.
  • How probiotics and prebiotics work together in the gut.
  • An essential list of sleep-supporting nutrientsto incorporate in your diet.
  • The danger of antibiotic overuse on the body’s ecosystem.
  • The link between screen time and melatonin production.
  • What science says about natural sunlight (and what time of day to maximize exposure!)
  • Four actionable stepsyou can implement in order to regulate your sleep cycles.
  • The ideal sleeping temperature for humans.

Items mentioned in this episode include:

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Direct download: 298-The_Sleep__Fat_Loss_Masterclass.mp3
Category:general -- posted at: 9:00pm CDT

Eating isn’t as simple as consuming calories for energy. With the advent of frozen dinners and drive-thrus, we’ve lost sight of the importance of proper nutrition, and how what you eat can influence your health long-term.

Food is information, medicine, and nourishment. The quality of food you put in your body literally affects everything—from the way you feel and look, to how you perform. Science now shows that what we choose to eat ultimately influences the expression of our genes.

By understanding how to properly fuel our bodies, we can not only transform our health, but also the health of future generations. On this episode, Dr. Cate Shanahan is back to share her in-depth research (yet simple philosophy) on the optimal human diet. Her influential work has transformed the way I think about nutrition, and I know it will inspire you to implement positive changes in your life.

In this episode you’ll discover:

  • Why new science takes time to infiltrate into traditional wisdom.
  • What it means to eat in alignment with what your genes are expecting.
  • How the food we eat can actually influence the expression of our genes.
  • The definition of epigenetics, and how it can effect human growth.
  • Two of the most toxic substancesthat can negatively influence gene function.
  • How family planning has changed over time, and how it can affect brain development.
  • The impact of nutritional deficiencies on a woman’s body during pregnancy.
  • The disruptive effects of sugarconsumption on hormones.
  • Why you should know (and understand) your fasting blood sugar levels.
  • The amount of sugar in the body’s bloodstream (and how to keep your system in check!)
  • Which health condition is a precursor to diabetes.
  • How gestational diabetes can affect a child’s weight long-term.
  • The science behind how the collagen you eat bonds with damaged collagen in the body.
  • How consuming bone broth can mimic the effects of Botox.
  • A powerful testimony of how Kobe Bryant used bone broth to recover in record time.
  • The implications of collagen consumption on beauty.
  • What the phi ratio is (and how it relates to attractiveness!)
  • The surprising links between vegetable oils and sugar cravings.
  • What the three C’s and three S’s are, and why you should avoid them at all costs.
  • The guiding principleyou can use to determine whether or not an oil is healthy.
  • Why our cells can’t properly use processed vegetable oils (and the scary consequences).

Items mentioned in this episode include:

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When it comes down to it, making small changes consistently is what will bring you lasting results. No matter your skill or knowledge level, there are a few simple lifestyle changes you can make to completely transform your health.

In this episode, I’m taking it back to basics and sharing some tried-and-true health tips that you can easily implement into your routine. I’ll explain a few essential nutrition, movement, and sleep tips that are scientifically proven to help you look and feel your very best. If you’re ready to take your health to the next level, today’s show is for you!

In this episode you’ll discover:

  • The importance of striving for better while still having appreciation for what you have.
  • The approach you should consider before turning to medication or supplementation.
  • How your environment influences your habits.
  • How consciously building new habits can rewire your brain.
  • The four levelsyou go through when mastering any new behavior.
  • How to overcome unconscious self-sabotage.
  • The two main factors that lead to embracing new behaviors.
  • What conscious competenceis (and how to make it part of your routine!)
  • The mind-blowing link between eating greens and the brain.
  • What science really says about eating fat, and how it relates to your body composition.
  • What the best (plant-based and omnivorous) sources of omega-3s.
  • The data behind what drinking enough water can do for your brain and body.
  • The one exerciseyour body is truly designed to do.
  • How building muscle can help you recover faster.
  • Why it’s important to engage in activities you love.
  • How having a screen curfew can immediately improve your sleep quality.
  • The best appsfor adjusting your device’s color temperature (and why it matters!)
  • What a cortisol reset is, and how to know if you need one.

Items mentioned in this episode include:

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Direct download: 296_-_3_Simple_Keys_To_Take_Control_of_Your_Health__Fitness.mp3
Category:general -- posted at: 10:03pm CDT

It’s important to have goals, but being fixated on the end result can actually be a huge obstacle to your overall success. Whether you’re trying to top a personal record at the gym, or drop some pounds before a vacation, there will frequently be times that you will fall short. And that’s okay, because it’s part of the process that forges greatness.

If you can flip the switch in your mind to become process-oriented instead of results-oriented, a whole new world of joy and success will open up for you. How you react in those difficult moments can be a powerful testimony to your strength. If you accept defeat and stop moving toward your goal, you will have gained nothing. But if you can understand that hardship is simply part of the process, you’ll come out stronger on the other end. Success isn’t strictly about results. Part of the journey is embracing the process and gaining experience along the way.

Our guest for today’s show is Jeff Bercovici, journalist, athlete, and author of the mind-blowing book, Play On. He is sharing his insights and extensive research from his new book, including what makes longtime professional athletes successful, and the keys to quick recovery. Jeff has put in the work to help you implement the strategies (and science!) necessary to perform at a higher level for years to come.

In this episode you’ll discover:

  • The scientifically proven benefits of massage therapy.
  • The difference between strength and power.
  • Which function of our muscles decline first with age (and how to keep it stronger, longer!).
  • The intriguing science behind antagonist muscle activation.
  • How exercise can work as a virtual fountain of youth.
  • The surprising way exercise affects your brain’s gray matter.
  • How balancing freshness and fitnesscan maximize your performance.
  • What muscular compensations are (and how they can lead to injury).
  • The incredible emergent technology behind calculating injury risk.
  • How one NBA coach changed the paradigm around rest and recovery.
  • What proprioception is, and how it can help you prevent injuries.
  • The psychological and physiological traits that elite older athletes have in common.
  • The profound impact of high intensity interval training(and how it relates to longevity).
  • What chunking is and how it can speed up your mental processing.
  • Why learning to love the processand experiencing joy leads to greatness.
  • The incredible benefits of being process-oriented.
  • What the data really says about trends like cryotherapy and infrared therapy.
  • The main cornerstonesof sports recovery.
  • How supplemental collagen can help your body heal and repair faster.

Items mentioned in this episode include:

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Whether your goal is to lose weight, build muscle, or boost endurance, following a consistent nutrition approach is essential. Without proper planning, many of us become easily consumed by our busy schedules and turn to run-of-the-mill restaurants or packaged foods. Consequently, we end up consuming subpar fuel for our bodies.

Achieving one’s health and fitness goals does not happen by chance. It really boils down to creating an actionable plan and following through on it. This is why meal planning can be so powerful. By implementing a weekly meal prep routine you can plan your meals in advance, give your body the proper nutrients, and ultimately reach your goals.

On this episode of The Model Health Show, meal prep expert and superstar nutrition blogger Amanda Meixner is sharing her tried and true methods for meal planning like a boss! Amanda also shares her early struggles with eating (and how she ultimately found balance with food), how to start thinking about food as fuel (that can also be fun), and how you can implement meal prep strategies that fit your unique needs and lifestyle.

In this episode you’ll discover:

  • Why failure is actually a huge key to big success.
  • What it means to batch your meals for the week.
  • Amanda’s top three tips for effective meal planning.
  • Why purchasing the right containers can inspire you to cook healthier meals.
  • The hidden inflammatory ingredientsyou might find in seemingly healthy packaged foods.
  • Why making a salad jar is a smart (and attractive!) way to store leafy greens.
  • How to create a routine and make batch cooking fun.
  • What it means to eat more but weigh less.
  • The importance of crafting a comprehensive grocery list.
  • How to create variety in your mealsby rotating seasonings and spices.
  • How meal planning can reduce food waste.
  • The truth about incorporating fats in your diet.
  • The three biggest meal planning mistakesthat most people make.
  • How cooking at home can help you eat fewer calories.
  • The best tools and hacks for simplifying food prep.

Items mentioned in this episode include:

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When it comes down to it, performance is a key aspect of everything we do. Whether it’s in our relationships, jobs, or physical fitness, the ability to perform at a high level is what creates incredible results.

Sharpening that ability begins with building a strong foundation. Many people want to jump to achieving an end result, while not realizing the importance of putting in the work and mastering the basics. Physically, this can manifest in a whole host of problems. Without a strong foundation in place, we can develop faulty patterns that negatively affect our movement, posture, and strength.

My guest on today’s show is Peter Park, former Ironman triathlete, ultramarathon runner, and strength and conditioning coach. Peter has 28 years of experience training everyone from elite athletes to everyday folks. On today’s show, Peter is sharing the guiding principles from his proven methods, sharing what it means to go slow to go fast, and discussing the importance of ensuring your body is functional, no matter your current skill level.

In this episode you’ll discover:

  • How making connections can help you reach your potential.
  • What inspired Peter to pivot from focusing on himself to training others.
  • The importance of finding balancein the way you approach training.
  • How helping others reach their goals can be enlightening.
  • The difference between outworking and overworking.
  • Why using fat as a primary energy source changed Peter’s training.
  • How building a strong aerobic base can help you recover faster.
  • What it means to “go slow to go fast.”
  • Why you have to earn the rightto lift weights.
  • The importance of acting as a safety net for your children.
  • How to appropriately and safely implement interval training.
  • Why listening to what your body needs throughout time is the key to success.
  • Why so many professional athletes are missing basic functional patterns.
  • The most important fundamental movementswe all need to master.

Items mentioned in this episode include:

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Direct download: 293-Go_Slow_To_Get_Fast_And_Get_Fit_For_Life_-With_Guest_Peter_Park.mp3
Category:general -- posted at: 7:15pm CDT

No one else can do your push-ups for you. This means that there is always an amount of personal responsibility and action you need to take to be a better version of yourself.

Those are your arms, your lungs, and your chesticles you’re working doing those push-ups. But, in many ways, we share our hearts and minds with others.

Your desire to be better for your kids could be the WHY behind your reps. Your drive to show your community what’s possible could be the WHY behind the choices you make at the dinner table each day. Our relationships drive us.... and they also devastate us. They give us the fuel we need to grow: the good, the bad, and the ugly. But I’m here to share with you today that you can have a lot more of the good, and a lot less of the ugly, if you realize how to approach your relationships with heart, intention, and a willingness to be better yourself.

I’m in a pretty interesting place because I’ve been with my wife for almost 15 years, yet a lot of the time I feel like I just met her, and I’m overjoyed just to be around her. I don’t think there’s anything innately different about us… there was a phase when we pretty much wanted to avoid each other (insert laughing but serious here). But something changed… we DECIDED to work on us. Not just separately, we had plenty of personal development we were working on, but deciding to work on us together as a unit is what shifted everything. We’ll call it Together Development™ (that’s right… called dibs!).

My guest today is the person who’s helped me to grow the most. She’s shown me through her actions, words, and being how to love, be loved, and be the best human that I can be. She’s the mastermind behind several successful businesses, she’s an inspiring speaker and force in so many people’s lives, she’s a devoted mother, giving friend, and a fox of a wife. Please enjoy this episode with the one and only, Anne Stevenson.

In this episode you'll discover:

  • Why some people mistakenly believe that once you get fit, the mission is over.
  • How irritation can happen when your reality doesn’t match your identity.
  • The difference between supporting someone’s growth and trying to change them.
  • How external motivation can ignite your internal fire.
  • How commitment and structure in the gym can transfer over to structure and execution throughout your life.
  • Why being honest with yourself is critical for real success.
  • How your personal dedication to health can be a huge influence on your family’s culture.
  • Why you need to “make room” for relationships that match your mission.
  • Why there’s a balance between challenging yourself and loving yourself.
  • The #1 skill to develop to influence your family to improve along with you.
  • How acceptance is a powerful tool for happiness.
  • The two different types of people when it comes to motivation to achieve goals.
  • Why it’s essential to take time out to solve conflicts with your significant (no matter what).
  • Why exercise is a lifeline for parents.
  • How to stand up in your role and step into your power.

Items mentioned in this episode include:

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Billions of dollars have already been spent on cancer research. But it’s shocking to me how little effort has been invested in teaching our society the basics of cancer prevention.

What if there were SIMPLE lifestyle changes that were clinically proven to reduce your risk of various cancers by over 50 percent? Wouldn’t that justify a couple million dollars in promotion? I think so.

Benjamin Franklin said it best, “An ounce of prevention is worth a pound of cure.” But the money and attention is on the backend… in drugs and other treatments for cancer that have startlingly low long-term success rates. Today I’m advocating that we remove the veil from cancer, and stand up to reduce the rates of cancer even showing up in the first place!

This episode is filled with practical, actionable advice that can serve you and your family for a lifetime. Check it out now, and please make sure to share it with those you care about.

In this episode you'll discover:

  • Why immersion is so significant in transforming our health (and life overall).
  • Which food is proven to protect your body from abnormal gene mutations.
  • Why it’s important to demystify cancer, and what cancer actually is.
  • What role your immune system plays in cancer prevention.
  • What carcinogens are.
  • What causes gene mutations.
  • Which group of vegetables has the most profound cancer protection benefits.
  • How many servings of vegetables to target each day for optimal cancer prevention.
  • Which vegetables can actually INCREASE your risk of cancer.
  • The surprising truth about cell phone radiationand it’s official rank as a carcinogen.
  • How cell phone radiation is potentially impacting your myelin sheath.
  • How cell phone radiation can influence your brain waves during sleep (this is nuts!).
  • The shocking connection between working the overnight shift and cancer.
  • The two conditions that must be met in order to produce adequate melatonin.
  • Which medicinal mushroom have been clinically proven to improve sleep quality and prevent cancer growth.
  • How water intake influences cancer rates.
  • The incredible amount of cancers that can be reduced or prevented through daily exercise.
  • What aromatization is.
  • Why exercise and movement are so effective at reducing cancer rates.

Items mentioned in this episode include:

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Direct download: 291-5_Simple_But_Overlooked_Ways_To_Reduce_Your_Risk_Of_Cancer.mp3
Category:general -- posted at: 9:20pm CDT

What could you accomplish if you weren’t afraid? Have you ever held yourself back because you were worried what other people might think? Have you ever rejected an opportunity because you feared rejection or failure?

We all experience fear, but what truly matters is how you direct that fear and ultimately overcome it. Often we see a successful person, but neglect to understand the shortcomings and insecurities they had to push through in order to thrive.

We think that maybe one day we will reach this magical place where our fears dissipate, but that isn’t reality. Our power lies in our ability to break outside of our comfort zone and go after what we want, despite fear.

Today’s episode features one of my favorite people, Andrea Navedo from Jane the Virgin. Andrea is a living testament of what it takes to overcome fear, find strength, and unleash your potential. Her story will inspire you to let go of your excuses, live with integrity, and pursue your dreams.

In this episode you'll discover:

  • Why it’s important to include our kids and younger family members in our health and wellness practices.
  • How we can gain strength from the tough times we go through.
  • The significance of being able to apologize to a child (even as an adult).
  • Why it’s so important to have role models and people to hold you accountable.
  • Why you need to face your fear or risk living with regret.
  • Why paying attention to the way opportunities feel (light or heavy) can help guide you in the right direction.
  • The huge role that media plays on society’s consciousness.
  • Why it’s important to see positive portrayals of people who “look like you” in the media.
  • The incredible story of how Andrea got her first big television acting role.
  • How talking about your insecurities can help ensure they’re not controlling you.
  • Why it’s important to stop making excuses and take responsibility for your life.
  • How loving yourself can help you overcome your fears.
  • How Jane the Virgin has helped to change the landscape of major media.
  • How Andrea stays in great shape with her busy schedule as a wife, mom, and actress.

Items mentioned in this episode include:

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What separates good from great?

It’s usually not the presence of an innate talent, and it’s usually not a particularly unattainable skillset. What decides whether someone will be good, great, or phenomenal are “soft skills” like caring, focus, perspective-taking, continuous study, and a willingness to serve.

My guest today has all of these soft skills in spades. Not only is he a highly respected cardiothoracic surgeon, he’s gained world-acclaim and become a household name by devoting himself to sharing prevention strategies to keep folks from ending up on his office in the first place. You’d think that in the field of medicine, it would be obvious to help people prevent their illnesses in the first place (rather than being forced to treat them with drugs and surgery after the problems have occurred). Unfortunately, our culture was lost for a few decades, and that reality was simply not the case. Though, we’ve still got a long way to go, folks like Dr. Oz have stepped to the forefront to teach people how to take ownership over their own bodies.

Through his books, audio programs, and award-winning television show, he’s been teaching people all of the latest and greatest in the field of health and wellness. He knows the doctor’s role as an advocate, coach, and supplier of conventional treatment when in need. But he also knows how important it is for you to understand your OWN body and do your part as the primary caregiver to that amazing physique you live in.

On today’s show, you’re going to learn some of the best tips and insights to understand and care for your body a little better. Being that Dr. Oz’s platform is so large, he’s bound to have a plethora of criticizers waiting in the wings to downgrade the things that he’s doing. True enough, you don’t have to agree with him or anyone else 100 percent (I’d even caution you agreeing with yourself 100 percent lol!). But the reality is, he’s a pioneer in the field of health, wellness, and integrative medicine who’s helped popularize many of the commonly held facts about wellness that we’re all taking advantage of today. This episode is a real treat to know more about the man behind the mission, plus you’ll get some actionable health tips to walk away with as well. Enjoy!

In this episode you'll discover:

  • Three things that all world-class performershave in common.
  • The surprising impact that turkey tail mushroom has on ulcers, cancer, and HIV (you need to know this!).
  • What inspired Dr. Oz to focus more on preventative medicine.
  • How the bestselling YOU health books became such a huge hit (and the incredible purpose behind them).
  • Whether or not eating fat-filled nutsare associated with obesity and weight gain.
  • What metric is far more important to monitor than your bodyweight.
  • Why there’s an important benefit to your body storing fat.
  • How the hormones leptin and ghrelin work to control your appetite.
  • The huge role that your liver plays in keeping you fit and healthy.
  • Why heart surgeons use magnesiumon their patients.
  • Which heart-healthy foodsto regularly include in your diet.
  • How plants use colors to protect themselves (and what this does for you).
  • Why Dr. Oz does a 7-minute workouteach morning.

Items mentioned in this episode include:

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Keeping up with the Joneses is not just reserved for material objects. Today, more than ever, keeping up with the Joneses means measuring up with your body and physical appearance as well.

For decades, if you wanted to fit in with the fitness “in” crowd, slim and lean was the standard. Think, Sharon Stone in Basic Instinct, Brad Pitt in Fight Club, and Robin Givens in Boomerang. No rolls, no back fat, no thick thunder thighs were welcome. In fact, having too much thickness just might make other people uncomfortable. All the while, ultra-slim models can prance around essentially naked, and no one bats an eye.

Now, just to be clear, being super slim and lean is not the problem. That’s absolutely awesome for some people! But, who decided that that was the definition of what healthy looks like?

What we’ve come to accept as the ideal picture of health has led to a lot of body dysmorphia, and a subtle to strong belief that we’re just not good enough.

You may eat healthy most of the time, workout consistently, get plenty of sleep, and even meditate occasionally. But, because your body doesn’t look like “their” body, you just don’t realize how amazing you actually are.

Today, I want to make a change in the way that we view health and fitness. And to help make that change possible, I brought on one of the very best people making a stand to show that health and fitness has a lot of beautiful variety. Lita Lewis is my special guest, and she’s here to share her incredible story and show you how she’s been inspiring a fitness movement by being authentically herself. Enjoy!

In this episode you'll discover:

  • Why comparing ourselves to other people inherently negates our own value.
  • One of the few medicinal herbs that is proven to increase stamina.
  • How Lita Lewis won a medal at the Olympics at an unbelievably young age.
  • What inspired Lita to move from Australia to New York City.
  • How Americans have normalized working extremely long hours.
  • What events triggered Lita to fall into depression.
  • How exercise helped Lita to regain her physical hunger AND her hunger for life.
  • What inspired Lita to participate in bodybuilding figure competitions.
  • Why the field of bodybuilding is actually an extreme sport.
  • Why bodybuilding is more of a mental challenge than a physical challenge.
  • How Lita was finally able to embrace her body (curves, muscles, and all).
  • What sparked Lita’s mission of self-love and body acceptance (and created a huge social media platform).
  • How our impatient, “now, now, now” culture can set us up for failure.
  • Why we should learn to fail fast.
  • A powerful exercise that you can use to help you make it through tough times.
  • Three major things you need to do to build your best body ever.

Items mentioned in this episode include:

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Direct download: 288-Redefining_What_It_Means_To_Be_Fit__Healthy_-_With_Lita_Lewis.mp3
Category:general -- posted at: 9:15pm CDT

Since the beginning of humanity, I’m sure there’s been a fascination with the accumulation of a lot of “stuff”. There were probably a bunch of cave-people who had way too many animal skins and rocks hanging around just for the sake of showing off to the cave-folks in their neighborhood (this is basically the premise of every episode of The Flintstones by the way).

It’s probably a hard-wired psychological game that if you have the most stuff, you win. But the sad reality is that this accumulation gene is still alive and well within us today. As a result, there’s been a tidal wave of folks jumping to the complete other of the spectrum to become minimalist (in revolt of our typical hoarding nature). But, as with most things, there’s actually a much more balanced middle ground that you can find happiness. But, it starts with you finding out just how much the clutter in your life matters.

Seriously, this information blew me away! I had no idea how much organization in our lives could affect our food choices, our motivation in life, and our overall success. Today’s guest helps break this stuff down in a way that makes sense, and I promise that you’re going to experience ah-ha moments left and right!

Our guest in this powerhouse episode is New York Times bestselling author Chalene Johnson. She’s an icon in the fitness industry (she literally revolutionized at-home fitness with her record-breaking workout DVDs), a dedicated wife and mother, and an absolute in the world of business, personal development, and entrepreneurship. If anyone had permission to clutter-up their life, it was her. But she found that the clutter was controlling her and holding her back. Now she’s on a mission to show you just how much the clutter is affecting you, and how to efficiently and effectively de-clutter your life.

In this episode you'll discover:

  • The truth about vitamin C (it doesn’t work like you think it does!).
  • Why spending time NOT working is a big part of our health.
  • How dieting can get associated to being unhappy.
  • Why it’s critical to decide what’s most important to you.
  • Why you shouldn’t start a new diet until you get your environment de-cluttered.
  • How clutter is a psychological obstacle in our lives.
  • The shocking way that clutter can affect your food choices.
  • How tidiness in your home impacts your levels of motivation.
  • Why everything you’re exposed to requires you to make a decision (this is huge!).
  • Why hiding your clutter (aka getting clutter out of your sight) is actually a great temporary solution.
  • The belief we have about time that causes us to create clutter.
  • Powerful tips to effectively de-clutter your life.
  • Why everything needs a home.
  • The secret of do it NOW.
  • How simply paying attention to how you feel can help you to de-clutter your life.
  • Why you should never leave a room empty-handed.
  • Why it’s actually ok to be messy (you just need a good pre- and post-game routine).
  • The interesting connection between tidiness and success.
  • How clutter is linked to a scarcity mindset.
  • How to deal with sentimental objects that are cluttering your space (this is important!).
  • Why de-cluttering makes room in your life for new and better things.
  • Why guilt might be the reason that you hang on to things.
  • How to use The Four Bin Method to transform your home.
  • A great gift you can give your kids by simply tidying up one thing in their room each day.
  • How to recruit your family to keep your home safe, clean, and organized.

Items mentioned in this episode include:

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Have you ever avoided posts on social media just so that you don’t see any spoilers for a movie or tv show you were looking forward to seeing? And have you accidentally seen too much anyway… and you try to lie and tell yourself that you didn’t see what you saw?

I’ve literally closed my eyes and blocked my ears when movie trailers have come on television just so that I can keep the goodies in a movie a secret to myself. Maybe childish… but maybe I’ll end up enjoying the movie more than you. ;)

We live in the age of spoilers. And a “spoiler alert” is common courtesy. It used to be a big spoiler when I would share with patients and attendees at live events that their fear of dietary fat is not actually the boogie man it was made out to be. Today, the vast majority of folks who are at least semi-interested in health and fitness know that fats are a crucial part of human wellness. But… SPOILER ALERT! Not all fats are good for you. And some (that could easily pass as some of the good guys), are really deadly villains in disguise waiting to end your stint in the movie called life.

In this episode, we have on New York Times bestselling author of the hit book Genius Foods, Max Lugavere. Max has an awesome story, and a pretty unique experience that makes him well suited for investigating the plot behind the battle of healthy fats versus deadly fats. We’re about to cover that and a whole lot more. So, click play, then lights, camera, action!

In this episode you'll discover:

  • Why paying attention to your brain health is more important than ever.
  • Which type of fuel burns cleaner in your body.
  • The heartbreaking experience that drove Max Lugavere to become an expert in nutrition and brain health.
  • What journalists and scientists have in common.
  • The shocking results that the FINGER Study revealed about improving brain function as we age.
  • Which two carotenoids have been found to improve visual processing speed.
  • What Genius Foods are.
  • Why more health-conscious people tend to get less variety in their diet it (this is ironic!).
  • Which category of food can make your brain 11 years younger on average.
  • Why it’s important to eat your salad with some healthy fats.
  • Which food source of dietary fat has the greatest amount of evidence proving its benefits for human health.
  • The difference between polyunsaturated, monounsaturated, and saturated fats.
  • Which dietary fat can support your body’s use of ketones.
  • How polyunsaturated fat extracts can potentially impact your neurotransmitters in a negative way.
  • Why oleic acid (which is found in olive oil) is critical for our cells.
  • How finding good olive is like finding good weed.
  • What amyloid plaque in the brain might indicate.
  • How DHA plays an important role for your brain.
  • Why vegan sources of omega 3’s might not be a viable source of nutrition for humans.
  • Why you need to be mindful of the omega 3 to omega 6 ratio in your diet.
  • Why plants need exposure to stress to provide us with the most benefit.
  • The interesting impact that fish oil has on the brain.
  • Why avocados are a seriously healthy, genius food.
  • Why vegetable oil is not vegetable oil (wait, what?).
  • How ketone production in the body can be misleading.
  • How anthocyanins influence human health (and what special food you can find them).
  • What the colors of foods actually indicate.
  • Why egg yolks can be considered nature’s multivitamin.
  • Whether or not eggs are bad for your cholesterol.
  • How to prepare your eggs to get the most benefit from them.
  • Why creatinine is essential for your muscles AND your brain.

Items mentioned in this episode include:

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Have you ever let fear stop you from doing something that you really wanted to do? Fear of rejection? Fear of failure? Fear of what other people might think? Well, don’t worry, you’re not alone.

Fear is often used as a tactic to control people. The media at large today, for example, utilizes fear to direct people’s beliefs and opinions about the world. Many of them sensationalized, and blatantly not true on many levels. But we accept them anyway, because fear is a very primal thing we’re driven by.

Fear can be used to control others, but the most unsuspecting and pervasive use of fear, is the fear we use to control ourselves.

Fear is a valuable evolutionary feedback system that helps to keep us safe. The problem with fear, however, is that it has not evolved with the times. Today we have literally millions more data inputs to be fearful about than our ancestors had. The sheer amount of things we have to be worried about can be overwhelming. Not to mention when the big choices come up in life (what career to choose, who to partner with, who to marry, whether or not to name your kid a direction — North West is super original, right?), stack it all together, and it can all be a bit much.

The big point to get is that fear is going to be a normal part of your daily life, and that’s okay! Our incredible guest today is going to share with you how to work with that fear, and accomplish some of the important things that you were born to do.

I didn’t choose the words “born to do” lightly. Whether you believe in destiny or not, you most definitely have a unique path in life that no one will ever replicate. You also have unique gifts that only you possess. Uncovering what your gifts are can be life-transforming to say the least. And in this episode, we’re going to deconstruct how to discover your innate gifts too.

It’s a big promise, but there are few people on the planet who know how to address these things like today’s guest CJ Quinney can. When you hear his story, you’ll know exactly what I mean. The tips, tools, and insights from this episode will be valuable to you for a lifetime. So, click play, listen in, and let’s take things to another level!

In this episode you'll discover:

  • Why your choice of mayo could down-regulate our friendship.
  • The surprising benefits of chia seeds.
  • Why CJ got a Masters degree and then proceeded to quit his job (even though he didn’t have any money).
  • How a message can be transcendent and impact people of different paths.
  • One of the initial steps CJ and team took in taking their content from relative obscurity to being an international brand reaching millions EACH DAY.
  • How to endure difficult circumstances and stay focused on your goal.
  • Why consistency is ridiculously underrated.
  • Why there’s two types of people when it comes to fear.
  • Why success is always relative (this is huge!).
  • How to find out what your unique gift is.
  • Why excellence attracts excellence.
  • What the catalyst was behind CJ’s 100-pound weight loss.
  • How developing character is the key to a rich life.

Items mentioned in this episode include:

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There’s hardly anywhere you can go in our modern society and not get your hands on a cold, fizzy soda pop. Whether you call it a soda, soda pop, pop, or just a plain old Coke, they’re as much a part of our world as reality tv, smartphones, and tiny dogs.

Fun fact, in certain parts of the U.S., millions of people refer to ALL types of soda as a Coke. In southern states like Alabama and Mississippi, when someone says, “Grab me a Coke”, the common reply would be, “What kind?”. And when you hear the Coke-wanting person reply with, “A Sprite”, don’t get confused and give them the side-eye.

Sodas seem to have been a part of our culture for a very long time. But, where did it all begin? Today we’ll be exploring the humble beginnings of the world of soda, and I guarantee it’s going to eye-opening (and maybe even a little trippy).

We’re also going to cover the impact that soda is having on the health of our world’s citizens today. We’ll look at how it all got to this point and, most importantly, we’ll talk about some solutions that we can apply to help get us all back in balance.

In this episode you'll discover:

  • When the first soft drinks in history made their appearance.
  • What a soft drink actually is.
  • How carbonated water became popularized.
  • Who created the first artificially carbonated mineral water.
  • Who the “Father of Soda” is and the crazy stuff he was making drinks out of.
  • Which soda-like beverages predated the arrival of the first massively popular soda.
  • Why pharmacists were huge initial advocates of drinking soda.
  • The surprising health benefits of the phytonutrients found in ginger.
  • What some of the original ingredients in root beer were (times have changed!).
  • The surprising secrecy behind Dr. Pepper’s original formula.
  • Whether or not Coca-Cola actually has cocaine in it.
  • Which soda originally used the mood-altering drug lithium.
  • How one of today’s most popular sodas has a historical connection to moonshine.
  • How soda distributors are driven to create heavy users.
  • The shocking impact rampant soda drinking can have on bone density.
  • The truth about whether you should be on an alkaline diet or not.
  • How most conventional pesticides affect our health.
  • Whether or not there’s a clear relationship between drinking soda and obesity.
  • The surprisingly small amount of soda consumption it takes to cause insulin resistance.
  • How sugary beverages can lead to cardiovascular disease.
  • How sodas can easily become addictive.
  • The connection between diet sodas and neurological disease.
  • Which sodas kept me alive (while killing me slowly).
  • Types of soda that failed miserably.
  • How soda companies deeply embed themselves into certain groups and cultures (be mindful of this!).
  • The top 5 alternatives to guzzling sodas.

Items mentioned in this episode include:

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 284-The_History_Of_Soda-Medicine_Marketing__Moonshine.mp3
Category:general -- posted at: 9:24pm CDT

Is our ability to endure tough circumstances, whether it’s in sports performance, in our careers, or in our relationships, designated to the strength of our mind? You can never take our physical health out of the equation too. There’s no doubt that when we are physically fit and feel well, we’ll tend to be able to do well in the venture that we’re undertaking.

But what if two people of comparable physical health are going up against each other, who will win in the end? This conversation immediately shifts back to the strength of our mind. Finding out what makes your mind stronger and more capable is a huge, underlooked key to success. I love the quote that says, “Where the mind goes, the body will follow.” Though we still need to keep in mind that we need a capable body as well. So, what are the physical attributes that matter most in boosting our stamina? And how can we tap into our mental muscles to make us more fit and capable overall? That’s what we’re diving into with New York Times bestselling author Alex Hutchinson on this powerhouse episode. So, click play, take good notes, and use these insights to help you perform in the marathon of life!

In this episode you'll discover:

  • What makes up your body’s overall stress load.
  • Why your diet and exercise can be a huge potential stressor.
  • The surprising way that mental fatigue can decrease physical endurance.
  • What the central governor theory can teach us.
  • How a brain surgery helped to create one of the greatest endurance athletes in the world.
  • How a smile or frown can influence your stamina.
  • Why lactic acid is not the culprit we think it is.
  • What VO2 max actually is and why it matters.
  • Whether or not you can make a meaningful change to your VO2 max.
  • What freedivers can teach us about our ability to utilize oxygen.
  • What the mammalian dive reflex is.
  • What factors can increase the percentage of muscular output you’re actually using.
  • Why there’s a lot of confusion around hydration and performance (and what you really need to be mindful of).
  • How your brain can be tricked into thinking you’ve consumed more calories even when you haven’t (this is nuts!).
  • Three essential tips to help you begin boosting your endurance today!

Items mentioned in this episode include:

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New leaders in the world of personal development have emerged. And they’re not about fluffy sentiments that don’t hold any weight in the real world.

This new guild of superheroes are all about action, mastering mindset, service, and results. With our hyper-distracted world, we need leaders who can really grab our attention and snap us out of a funk. We need leaders who talk the talk, walk the walk, and lead with heart. Our guest today is definitely one of these superheros.

Ed Mylett is a renowned speaker, life strategist, and insanely successful entrepreneur. Today he’s positively impacting the lives of millions of people around the world, and I truly believe he’s just getting warmed up. Part of his story entails a shift in his own health and fitness, and that story alone might transform your life today. I’m telling you, if you ever need a reminder of how powerful you are and what you’re capable of, come back and listen to this episode over and over again. There are some universal truths shared in this that you simply don’t often hear anywhere else. So, click play, listen deeply, and enjoy this interview with the incredible Ed Mylett!

In this episode you'll discover:

  • Why training on how to be successful is lacking in today’s education.
  • What self-help actually means.
  • Why growing up middle class can program you for underachievement.
  • How to identify the pull power between the person you are meant to become and the person you are today.
  • The incredible catalyst that enabled Ed to succeed and make a bigger impact than he thought possible.
  • How becoming a gratitude addict can quickly transform your life.
  • Two shifts in your psychology that every successful person MUST go through.
  • The #1 key to elevating your self-confidence.
  • How the identity you hold for yourself is intimately controlling your levels of success.
  • How to actually change your identity (this is powerful!).
  • The biggest thing that separates those who achieve at a high level and those who don’t.
  • Why you need to master the first 30 minutes and last 30 minutes of your day.
  • What it really means to MAXOUT.
  • Why you can’t control outcomes, but you can control your effort.
  • Powerful tips to help you instantly improve your financial fitness.

Items mentioned in this episode include:

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One of my favorite definitions of the word diet is “habitual nourishment”. We can unknowingly develop tunnel vision and think that food is our only source of nourishment. True, food is a huge part, but our diet consists of far more than what we are putting in our bodies.

Our movement practices, our exposure to healthy environments (with adequate fresh air and sunlight), the influence from the relationships in our lives, and several other factors play a key role in our habitual nourishment. To attain true, sustainable health as a human being, all of these areas need to be addressed intelligently. And no one knows that better than today’s guest, Dr. Kelly Starrett.

Kelly is a doctor of physical therapy, world-class coach, thought leader, and New York Times bestselling author. He’s having a tremendous impact in our world by being an advocate for a culture of movement. The way we move can tell a lot about us as an individual, and the improvement in our movement diet can directly enhance every area of our lives. On today’s episode, we’ll be covering some of the crucial components of a healthy movement diet, plus important insights to help us recover from injuries faster and, more importantly, prevent them in the first place.

In this episode you'll discover:

  • Why you generally don’t see wild animals pulling a hammy.
  • How we tend to identify the best athlete in the room.
  • Why movement is skill-based.
  • Why humans are extraordinary at compensation.
  • What posture really means.
  • What the central governor is.
  • Where the word mobility comes from and what it entails.
  • Why practice does NOT make perfect.
  • What it means to have a physical practice.
  • How changes in your environment can sensitize your tissues.
  • Predictive lifestyle factors for increased risk of injury.
  • Why competitive sports can teach you valuable lessons about yourself.
  • What SI joint issues can indicate (and how to address it).
  • Why your brain protects your spine so ruthlessly.
  • What your movement diet is.
  • What mechanotransduction is.
  • The minimum effective dose of therapeutic walking you need to target each day.
  • Movement tips that will enable you to reduce the amount of time you have to “warm up”.
  • The best time to party and eat ice cream (this is an incredible insight!).
  • A checklist of fundamental skills you should be able to perform as a human.
  • How to avoid having tech neck in our technology-based society.

Items mentioned in this episode include:

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When everyone shows up to the theater and sees their favorite superhero on the big screen, we are just seeing the end result of an incredible process. Superheroes, and champions alike, are made when no one is watching. When the lights and cameras are all off, the best of the best are putting in work. But not the kind of work you might think of…

Getting in superhero shape, for example, doesn’t take a particularly special plan, or a particularly special person, or even a beat yourself into the ground work ethic. It does, however, take a special mindset. That’s where celebrity trainer Don Saladino takes the cake. He’s mastered the ability to maximize the results for his clients by maximizing their mindset and paying attention to what his clients really need.

Believe it or not, we all have many of the same needs, whether we’re starring in a big budget film or managing the family budget each month. There are some critical basics that so many folks who want to transform their bodies are missing out on. Don’s big on those things. And we’ll be talking about them today.

Most importantly, you can't have world-class without a little secret sauce. Don will share with you what his personal tips and tools are that he’s seen work for thousands of clients at his state-of-the-art facility in NYC. Learning from Don is absolutely priceless. So, click play, take good notes, and enjoy!

In this episode you'll discover:

  • Why superheroes actually do exist.
  • What inspired Don to actively pursue health and fitness.
  • How superstar actors approach their training that’s different from the average person (and you can do this too!).
  • Which training components are consistent in superhero actors’ workouts (whether they need to lean down or get bigger and stronger).
  • How certain lifting exercises give people a mental edge as well.
  • The most important (yet underused) exercises in all levels of training.
  • Tips and insights for folks who need to gain some muscle.
  • Why it’s a bad idea to try to out-exercise your diet.
  • Why you have to “earn the right” to do certain exercises.
  • Whether or not you should be training to muscle failure.
  • How to warm-up for your workouts safely and effectively.
  • The important things you should be doing as soon as your workout is over.
  • Which character qualities can help build a successful career as a health professional.
  • How going above and beyond for people can enable more of us to excel.

Items mentioned in this episode include:

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Being in the health & fitness field for over a decade and a half, I’ve been fortunate to see some big shifts happening. There’s been huge shifts in our society's overreliance on processed, convenience foods (my idea of healthy when I first began my career was a lean cuisine microwave dinner… hey, it was low fat!). There’s been shifts in our awareness of the need for daily movement (not just conventional “exercise”). There has also been a tremendous shift in the way that physicians are treating their patients.

In the last decade, we’ve seen an explosion in integrative medicine, functional medicine, holistic medicine, and the like. These are, in general terms, approaches that take into consideration more of the patient’s lifestyle, and seek to find ways to remove the root cause of their health struggles, and not just treat symptoms with drugs or surgery. Everything in medicine has its place, but a shockingly large number of ailments that conventional medicine fails to resolve can be improved substantially with strategic lifestyle changes.

Diseases, in many ways, don’t just happen. The vast majority of us arrive in life with a pretty clean slate, and healthy, functioning genes. But then, seemingly out of nowhere... something life-altering shows up.

It may be in the form of heart disease, diabetes, asthma, or hundreds of other conditions. Suddenly, it appears. And we’re often at a loss to figure out why. But, that why is where the best doctors today work their magic. In fact, our guest on this powerhouse new episode has proof that he can teach you How To Make Disease Disappear. Today’s guest is Dr. Rangan Chatterjee. He’s a bestselling author and star of the hit BBC One show Doctor in the House, and, most importantly, he’s a physician that get real results for his patients. That’s why I made it a must to share him with you today. So, it’s time to focus in, take good notes, take action, and enjoy!

In this episode you'll discover:

  • Whether or not conventional treatments for chronic illnesses are actually effective.
  • How someone can transform from Mr. Bean into Jason Bourne.
  • How a health crisis with Dr. Chatterjee’s family transformed his life and his medical practice.
  • The missing nutrient that your body needs to assimilate and use calcium.
  • How your skin complexion influences your need for sunlight.
  • The real reason why conventional medicine has largely failed in reversing chronic illnesses.
  • Why diabetes is an environmental disease.
  • What the threshold effect is.
  • The surprising array of factors that can cause insulin resistance.
  • Why you shouldn’t be chasing the perfect diet.
  • What a cortisol steal is.
  • The dangerous relationship between cortisol and inflammation.
  • Which elevated biomarker can make antidepressants ineffective.
  • Why it’s essential to have “me-time” each day (doctor’s orders!).
  • How Dr. Chatterjee’s patient reduced her symptoms of Crohn’s disease by 50 percent without changing her diet.
  • Why the excessive use of social media could be related to depression.
  • Why the future of medicine is a shift away from medicalizing people’s symptoms and, instead, caring for the whole person.

Items mentioned in this episode include:

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Direct download: 279-How_To_Make_Disease_Disappear_-_With_Dr._Rangan_Chatterjee.mp3
Category:general -- posted at: 9:13pm CDT

Relationships can be a lot of work. There’s no denying that. But, you’d be hard-pressed to find anything more impactful on the quality of your life than your relationships. So, isn’t it a good idea to make good investments into them?

Today you’re going to learn about the most valuable tracking metric we have for our success in life… something called ROR. More importantly, we’re going to take a good look at the status of our most important relationships and make some decisions on the moves that need to be made.

There’s a saying that people come into your life for a reason, for a season, or for a lifetime. Every relationship you’ve ever had has brought forth the opportunity to learn something valuable, even if it was for a short time (a reason). Some relationships last a certain period of time and provide the experience you need to move forward in your growth, even if they, or you, outgrow each other at some point (a season). While some relationships will walk closely with you for the rest of your life… providing the opportunity for continuous growth (and work) as you move forward side-by-side (a lifetime).

It’s more critical than ever that you have your eyes open to be able to discern the difference in these various types of relationships. Since your relationships have a huge impact on your health, your career, and your overall success in life, it’s of the utmost importance that you make your relationships a study, and give them the time, thought, and energy they deserve. Still, always keep in mind that all healthy relationships start with you being healthy and taking good care of you (we’ll be covering that too). So, click play, take good notes, and take action to build your most valuable resource!

In this episode you'll discover:

  • What ROR means.
  • Why constantly battling an unhealthy environment is setting you up for failure.
  • What Katy Perry can teach you about suppressing emotions.
  • How micronutrients play a tremendous role in our health.
  • Why all relationships start with you.
  • What lone wolf syndrome is.
  • The 5 components of daily self-care.
  • The critical roles that water plays in your health.
  • Why exercise and movement go far beyond just changing your physique.
  • How to get the most out of the things you study (most people don’t do this!).
  • Why you have to provide your body with the right raw materials.
  • Why it’s critical to consciously have standards in your relationships.
  • The 8 signs that you may need to adjust or move on from a relationship.
  • How your perception influences your body’s biochemistry.
  • Different ways to handle people who try to take advantage of you.
  • Why many people are in relationships with their “ideas of a person” and not the actual person.
  • How expecting others to change their character and/or behavior can lead to huge conflicts.
  • Why you need to be mindful of how people celebrate you.
  • The difference between understanding circumstances and justifying negative behavior.

Items mentioned in this episode include:

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There’s an epidemic happening in our society right now. No, not the one regarding our skyrocketing health issues. This epidemic is even more pervasive. It’s a silent epidemic takes a person’s life while they still continue to live. Symptoms include not having a big enough vision for one’s life, not taking inspired action, and not having fulfillment in multiple areas of life. This epidemic is a condition known as playing small. And today’s the day we find the cure.

This powerhouse episode features Andy Frisella, the CEO of one of the fastest growing supplement companies in history, and someone who’s quickly become an international icon for success. He’s definitely had his own struggles (with his health, finances, and more), but he’s found the specific action steps for achieving incredible prosperity in multiple areas of life. He’s here today to inspire you to think bigger than you ever have, and provide some valuable tips and insights to get you to your goals with speed.

In this episode you'll discover:

  • The surprising way that caffeine affects your metabolism.
  • The one and only stroke of luck Andy attributes to his success.
  • How Andy decided to pursue the supplement industry.
  • Why the cheapest is never the best.
  • How the law of attraction plays into our results in life.
  • Why the drive for material wealth can lead to something much bigger and impactful.
  • How putting your focus on something meaningful changes your brain.
  • Why it’s important to be honest about what you want.
  • Why being wealthy and being an ethical person are not in a position of one another.
  • The incredible story of how Andy gained and lost over 100 pounds and the valuable lessons we can all gain from it.
  • Why food addiction can be more complicated than alcohol or drug addiction.
  • How social accountability can have a huge impact in your fitness.
  • Why the disciplines to create a successful business or a fit body are very similar.
  • Why there might be an issue with the new movement for body acceptance.
  • How to effectively expand your connections and influence.

Items mentioned in this episode include:

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Today, more than ever, we are mistaking being busy for being effective. Great work is more valuable than ever today. Whether it’s work related to health and fitness, real estate, tech, art, or any other field, the quantity today is massive. But quality is what we truly desire.

For those willing to engage in deep work (the topic of which we’ll be dissecting today), the potential upside is limitless. Through deep work, you’ll be able to experience better financial health, relationship health, physical health, and more. But, be aware, there are treacherous obstacles looming. You’ll have to make some mental shifts in order to avoid the booby traps of distraction that have a chokehold on most of the folks in our society. The tips and insights you’ll learn from today’s guest, Cal Newport, will be absolutely life-changing. Click play, listen deeply, and enjoy!

In this episode you'll discover:

  • How the average human lifespan is shortened, not by health issues, but by distraction.
  • Why there is a huge deficiency in the ability to focus today.
  • Which nootropic is clinically proven to boost memory and focus.
  • What deep work actually means.
  • How the modern workplace has become a hotbed for shallow work.
  • How deep work enables you to learn complicated things quickly.
  • Why social media is allowing a small percentage of people to become wealthy while making the vast majority less productive.
  • Why Mark Zuckerberg might be trolling Cal Newport.
  • Some of the different ways that humans learn.
  • What attention residue is.
  • How brains can be out of shape and why they need to be exercised like muscles.
  • Why convenience and deep productivity are at odds with each other.
  • How to break through the Principle of Least Resistance.
  • Why your worldview is dictated by what you pay attention to.
  • Why there are cultural and neurological obstacles to Deep Work.
  • How our brains get chemically addicted to social media.
  • What the different deep work philosophies are.
  • The 3 essential steps to help you move into deep work faster.
  • Why you need to better manage your mental energy to take full advantage of your deep work.
  • How learning to be bored can actually make you more successful.

Items mentioned in this episode include:

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Something’s not adding up. We’ve got more gyms, more fitness classes, and more health food stores per person in the U.S. than any other country in the world. Yet, we are continuously at the top of the list of countries with the most obesity and chronic illness.

Either we just need to make our continent into one massive gym to get this right, or there’s something left out of the equation that we’ve been missing.

On today’s show, we’re covering what this very thing is with one of the most skilled and well-respected fitness experts in the world, Luka Hocevar. Luka’s story is incredible in and of itself (which you’ll hear on the show). But what he’s doing right now, and the impact he’s making, is flat out remarkable. He’s going to share with you what EVERY effective exercise program must have, whether you’re an elite athlete or a stay-at-home parent who’s just wanting to get in better shape. Plus, you’re going to learn about this ancient old, yet, brand new concept of movement hygiene. And I think it just might change your life. So, just click play, listen in, and enjoy!

In this episode you'll discover:

  • Which food has every essential fatty acid, essential amino acid, and essential sugar.
  • Why traveling outside of your local area is so important and 3 major things you gain from it.
  • How Luka skated between a parallel life of crime and competitive sports.
  • Why the rise in gym membership rates in the U.S. has hardly made a dent in the obesity rate.
  • Why our culture needs to put more of an emphasis on recovery.
  • How your body budgets its daily energy.
  • The #1 thing you need to make a great workout plan work for you.
  • What movement hygiene is.
  • Why sitting frequently is not the problem.
  • Two valuable mobility drills to do on a regular basis.
  • Why many lower back and disc injuries are due to lack of mobility elsewhere in the body.
  • Why it’s not a good idea to change multiple habits at once.
  • How getting small wins can lead to bigger results.
  • The 7 essential parts of any training program.
  • Why zebras don’t get ulcers but humans do.
  • How training for power can help prevent injuries.
  • The 3 things your nutrition needs to do for you.
  • Which character traits can help you to be successful in your fitness (and in your life).

Items mentioned in this episode include:

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Life happens. Once you’ve woken up to the vast benefits of high quality sleep, it’s not always going to be smooth sailing.

You can employ great tactics to ensure you’re getting the sleep your body needs, but from time-to-time, those plans are going to go straight out the window. And that’s ok.

Today you’re going to receive a masterclass on recovering from the occasional bout of sleep deprivation with ease and grace. This episode is loaded with tips and insights you can keep in your superhero utility belt for when they’re needed. So, just click play, take good notes, and enjoy!

In this episode you'll discover:

  • What the two types of sleep deprivation are.
  • How even short-term sleep debt impacts your health.
  • Why it’s important to eliminate some of the neuroses around getting to bed (and enjoy life a little more sometimes!).
  • The #1 way to prevent sleep deprivation in the first place.
  • How your circadian timing system works.
  • How to help “reset” your body’s biological rhythms when need be.
  • How sunlight positively influences cortisol levels.
  • The relationship between cortisol and melatonin.
  • How your work environment might be influencing your sleep.
  • One of the most overlooked reasons we experience symptoms of sleep deprivation (it has to do with your immune system!).
  • The shocking impact vitamin D has on preventing the flu versus a flu vaccine.
  • How the time of day you exercise impacts your sleep quality.
  • Whether or not it’s ideal to reduce your sleep time to make sure to exercise.
  • How being electrically “grounded” can influence your sleep and recovery.
  • The profound ways that sleep deprivation can affect your gut microbiome.
  • Why your sleep quality can influence your cravings.
  • The pros and cons of utilizing caffeine when you’re sleep deprived.
  • Critical information about melatonin supplementation (you need to know this!).
  • What beverage is clinically proven to help you sleep at night.
  • Which specific nutrient has been found to help prevent some side effects of sleep deprivation.
  • Whether or not it’s a good idea to nap if you’re lacking good sleep at night.

Items mentioned in this episode include:

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Direct download: 274-How_To_Quickly_Recover_From_Sleep_Deprivation.mp3
Category:general -- posted at: 11:54am CDT

“We have met the enemy, and he is us.” These are the wise words stated in the long-running comic strip Pogo by Walt Kelly. Who knew a comic strip could drop such profound truth?!

The greatest obstacle in our success is not something or someone external… our greatest obstacle is our own minds! We all have the capacity for so much, but what usually throws a metaphorical banana in our path (causing us to slip up) is our old way of being, our disempowering beliefs, and just good old-fashioned self-sabotage.

The assessment may arise, “Why on earth would we sabotage ourselves?!” I want to win! I want to succeed! I’m not going to stop myself by choice!” And therein lies the crux of the situation. Our self-sabotage is hardly ever a conscious choice. Moving past our self-sabotaging tendencies requires us to do some intelligent inner work. And that’s why I brought on renowned keynote speaker, bestselling author, and master coach, Christine Hassler.

In this episode you'll discover:

  • How alcohol affects your sleep.
  • What special drink is proven to help you sleep better.
  • The common denominator in a lot of your consistent problems (hint: it’s you!).
  • Why a big part of depression is suppression.
  • Why it’s important to work with healthcare providers that have the same objective as you.
  • Why many of your decisions are not made by your current self.
  • What healing actually is.
  • How we create suffering in our lives by repeatedly judging our past decisions.
  • Why acceptance is the first step to change (this is important!).
  • How we learn through contrast.
  • One of the major reasons we self-sabotage our progress.
  • Why many people struggle to acknowledge and go after what they really want in life.
  • What an expectation hangover is.
  • What can help protect your brain from sleep deprivation.
  • How your outer world is a reflection of your relationship to your inner-self.
  • Why we tend to keep attracting the same type of people into our lives.
  • Why you’ve got to become a louder voice than the voice of your limiting beliefs.
  • How we sometimes stay in bad relationships because of our own big ego.
  • Why it’s not our job to change other people.
  • The difference between a positive and negative projection.
  • How to quickly overcome feelings of jealousy and turn it into something positive.
  • The big mistake people make when trying to identify their passion.

Items mentioned in this episode include:

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