The Model Health Show (general)

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.

Items mentioned in this episode include:

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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: 

Download The Transcript

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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:

Download The Transcript 

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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 waysyou can spark a change in your thinking.
  • How Tom used fitness to set himself apart from other actors in the industry.
  • The shocking linkbetween 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 therapyhealed 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 sustainabilityplays 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 changethat 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:

Download The Transcript

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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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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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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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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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Every human has the capacity to achieve great things. That’s undeniable. But what makes the difference between those who step into that greatness, and those who let their potential dwindle and die? I think the answer to that question can be summed up in one word: will.

When the inevitable challenges arrive in the pursuit of your goals, you need the will to push through. When things don’t go your way, how’s that willpower looking then? When simply giving yourself permission to want what you really want, you have to have the will to claim it. Willpower is not a motivational idea, it’s a necessity for anything of great success.

My guest today won a Super Bowl championship in the NFL, he was voted the NFL’s fittest man, and he’s currently one of the most influential figures in the world in fitness. He will tell you that it was not his connections, it was not his natural physical attributes, it was, in fact, his will that was his superpower to help him achieve all that he has. Can you develop and flex your muscles of willpower to help you achieve your own big goals and dreams? You bet you can. And the one and only Steve Weatherford is here to help you do it.

In this episode you'll discover:

  • Why being alive in 2018 provides an extraordinary opportunity for education and connection.
  • How Steve plays the role of Yoda for his 10-year-old son.
  • Why it’s important to have people in your life who challenge you.
  • What Steve’s #1 asset was in getting him to the NFL.
  • How changing your perspective changes your entire world.
  • Why we should all be proactively studying the personality traits of great people.
  • How the way you treat people you can’t gain anything from says a lot about your character.
  • How a certain degree of selfishness is required in order for you to achieve your health goals.
  • Why comparison is a significant problem today.
  • Why we need to be mindful to not exchange our integrity for popularity.
  • The difference between spending your time and investing your time.
  • What it means to “self-scout” and why Steve does this on a regular basis.
  • How becoming self-aware puts you in a better position to be successful.
  • The 4 phases you go through when building a new habit.
  • Why fear is valuable emotion.
  • What makes the difference between good and great (this is powerful!).
  • Why it’s important to know what your own personal agenda is when you exercise.
  • Why consistency is the #1 key to your fitness success (no matter what approach you use!).
  • How to recognize if you are holding back or truly going all in.
  • The benefits of eccentric training (this is valuable!).
  • Why the uncomfortable moments in life provide huge opportunities.

Items mentioned in this episode include:

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On any given workday, the average person in our modern world devotes about 50% of their waking hours to work. That’s a lot of time investment. And, believe it or not, this time investment has huge implications on your health, happiness, and longevity.

Today we’re talking about how our work influences our health. Plus, more importantly, we’re covering specific ways that you can adjust your work (or perception of your work) to enable you to get more joy, health, and success out of the thing you likely will spend half of your waking hours doing.

Today’s world is very different from the one our family member’s lived in just a couple generations ago. We live at a time of instant access to virtually everything. We live at a time of greater connection to people all over the world. And we live of more opportunity than ever to do work that we are deeply connected to. That’s why I thought our guest Chris Ducker would be the best person to help share these insights with you. He’s experienced the whole gamut of work experiences… from corporate work to being an incredibly successful entrepreneur, to experiencing a nearly tragic level of burnout that could have cost him everything.

Through all of this Chris found out that the work you do really comes down to YOU. And you are the secret ingredient to creating a thriving work life that makes you an abundant living and makes a major difference in the world, should you choose to embrace it. It’s time to banish burnout and create the life you love. Just click play, listen deeply, and enjoy!

In this episode you'll discover:

  • The surprising cost that job burnout has on our economy.
  • What the symptoms of job burnout are.
  • How job burnout impacts mental health.
  • How to reduce job burnout without changing your job.
  • Why chlorophyll is essential to human health.
  • What a Youpreneur is.
  • Why everyone is their own brand today and why your brand is your reputation!
  • What it actually means to be an entrepreneur.
  • A simple exercise you can do to start creating the business of you.
  • Why your “mess” can become your message.
  • Why you can build a successful business out of even your weirdest passion.
  • The #1 driver of the human psyche.
  • Why it’s important to give yourself permission to do work you enjoy (this is important!).
  • How to use The 3 Lists to Freedom.
  • Why time is (by far!) our most important resource.
  • Valuable tips and insights you can use to outsource things that support your health and fitness.
  • How delegation can help you spend more time with the people you love (and who need you the most!).
  • Why the power of community has a huge impact on your success.
  • Four ways to develop successful relationships.

Items mentioned in this episode include:

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Bonus alert! I just couldn’t wait to share this episode with you. This week we’ve got a special bonus with the one and only Dr. Mark Hyman!

Mark is a 10, count’em, 10-time New York Times bestselling author. He’s a leading educator and advocate of functional medicine. Plus, (and most importantly) he’s someone with a courageous heart that has put him on the front lines for making change in what ends up on our dinner plates.

Mark had a big impact on me personally early in my career. He was one of the first people to provide me with evidence-based data on how type II diabetes could successfully be reversed. At that time, around a decade ago, it just wasn’t something you heard well-respected physicians talk about very often. He had a great communication style, and helped to empower people by making complex concepts understandable for everyone.

Today we’re tackling the topic of food controversy. There are obviously so many diets… so many theories… and so many belief systems about what diet works best for us as humans. What I want people to realize is that it’s never about what works best for all of us. It’s about what works best for YOU, right now, where you are in your life. And I want you to give yourself permission to change at any point you feel that your choices are no longer working for you.

It’s crazy that we can care so much that we actually become dogmatic about our diet beliefs. And from that we create separatism, and divisive judgements about other people who don’t believe what we believe. This has to stop. It’s important to embrace what works for us. But it’s also important to keep an open mind, and be willing to look at the facts when they present themselves.

That said, today Dr. Hyman is sharing some of the most well-researched data compiled in his new book FOOD: What the Heck Should I Eat? to help us decipher the best practices for our health and wellness. Click play, take good notes, and enjoy!

In this episode you'll discover:

  • Why food is far more complex than we realize.
  • How food manufacturers are growing human taste buds in laboratories (this is not good!).
  • Why processed food companies’ main objective is to create “heavy users”.
  • Why all calories are not created equal.
  • The #1 hormone that causes you to store fat.
  • How to burn the same amount of calories from running an hour a day without even leaving your couch.
  • Why you don’t want to let dogma determine your health decisions.
  • Why dietary restrictions on fat and cholesterol have been disappearing.
  • A shocking study that found how lowering LDL cholesterol actually increases risks of heart attacks.
  • The problem with research that looks at the pros and cons of specific nutrients but not the whole food itself.
  • The top vegetables that Americans eat (this is concerning!).
  • What critical details you need to be aware of when buying and eating your vegetables.
  • Why most humans would not be safe to eat (this is funny, but true!).
  • How fructose impacts your body differently than other types of sugar.
  • The impact that factory farmed animal foods has on our environment and our health.
  • Whether or not eating meat increases your risk of cancer.
  • What a “Pegan Diet” is.
  • The 5 principles that most diets can agree upon.

Items mentioned in this episode include:

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Love is one of the most powerful forces in the universe. Not just in a metaphysical way, but in a very tangible, practical way that guides our choices everyday.

Love compels us to care for and support others. Love compels us to create and bring our thoughts into physical form. Love compels us to put ourselves in harm’s way so that others can live. Love compels us to work hard, to practice, and to respect the process. Love compels us to get back up when we fall, and rise to the challenge in the face of adversity. Love heals.

Love is also not discriminatory. Although, that’s the way our society has allowed it to be framed. In our world today, it’s ok to love someone or something else. But, loving yourself… nah. That would be self-centered.

What if I told you that loving yourself was the greatest love of all? Hold up, have you actually listened to Whitney Houston’s song “Greatest Love Of All”? Well, let me give you a little refresher:

I believe that children are our future.

Teach them well and let them lead the way.

Show them all the beauty they possess inside.

Give them a sense of pride to make it easier.

Let the children’s laughter remind us how we used to be.

Now, let’s break this down line-by-line.

I believe that children are our future: This is a statement emphasizing how important our children are. That they carry the torch. They are, in fact, the future of everything. We all start here. And we all deserve a chance.

Teach them well and let them lead the way: This encompasses how we are all programmed at an early age… and need to be taught “well”. With that, we are capable of leading us into a brighter future.

Show them all the beauty they possess inside: Establishing self-love is often directed by those entrusted to care for us. This line highlights that. It’s one of the greatest gifts to know that you have immense beauty inside of you. (And no one can take that from you… as highlighted in another line from the song, “No matter what they take from me, they can’t take away my dignity.”) If we can be shown the beauty we possess inside, we will find strength, happiness, and real love.

Give them a sense of pride to make it easier: This line makes clear that we need our sense of self-love and self-worth to be reaffirmed. Obstacles will be presented along the way that will challenge your sense of self-worth. If we are instilled with pride and a sense that it’s “ok” to love yourself, it will make life easier (and we can eliminate unnecessary suffering).

Let the children’s laughter remind us how we used to be: Kids possess an innate quality of self-love that adults tend to forgo as they get older. That quality is being honest about what they want, and a desire to be happy. Kids are all about experiencing joy. That’s what this line of the song spotlights. If we can pay attention, and tune into that joy, we can be reminded of the beauty inside of us.

The interesting thing is that I didn’t listen to this song until the recording of this episode was complete. Each and every one of these points were covered in this episode in some form or fashion, and then it hit me like a ton of bricks. The greatest love of all was outlined in this song many decades ago. Yet, we seem to have overlooked what the song actually means.

We’re at an epidemic place in our society’s collective lack of self-love. And its results are pouring into every area of our lives. I decided to do something about it. I decided to share the uncomfortable, seemingly unbeautiful stuff within me... in hopes that it can help someone else to see just how much they matter, and just how much they deserve to be loved. And especially deserving of “The Greatest Love Of All”. Click play, listen deeply, and enjoy.

In this episode you'll discover:

  • Why chocolate is commonly associated with love.
  • Why there’s a recent shift to positive psychology.
  • What self-love actually is.
  • How self-love can influence eating habits.
  • The negative feelings that often come with food choices.
  • How different things in your life are dramatically affected by your level of self-Love.
  • The 5 major places that our neglect of self-love comes from.
  • What kids know about self-love that adults tend to forget.
  • Why unhealthy comparison has become an epidemic.
  • How we are culturally programmed to NOT love ourselves.
  • How knowing ourselves can unconsciously diminish our self-love.
  • Why we all need to feel like we matter.
  • The difference between your innate value and explicit value.
  • Why deciding what you really want is part of self-love.
  • How lying about not knowing something can sabotage our success.
  • How we can start to allow ourselves to want what we really want.
  • The 5 steps to develop more self-love and self-value.

Items mentioned in this episode include:

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Conventional wisdom would tell you that there are only two types of foods: foods that are good for you and foods that are bad for you. The truth is, there is a whole lot of grey area when it comes to the foods that we eat.

There are certain foods that provide us with key, valuable nutrients, but also come packaged with some straight up poisons. Our job is to be able to weigh the cost-benefit analysis, and select the foods that provide us with the most benefit and least downside. Hopefully, also, we experience the immense joy of eating along the way. Because, at the end of the day, that’s another important part of food that really makes it all worth it.

Today we’re diving into which foods are the best and worst for your brain. And there’s no better person on the planet to break it down for us than Dr. David Perlmutter. He’s one of the most decorated MDs in the country, and the only Board-Certified Neurologist with the distinction of being a Fellow of the American College of Nutrition as well.

We’re also going to cover the surprising benefits of cholesterol. This compound has enabled the growth of a multi-billion dollar statin drug industry. But, as you’ll discover, our society definitely went barking up the wrong tree (and that tree has fallen right on top of many of us). This is incredibly important information to get your hands on. So, just click play, take good notes, and enjoy!

In this episode you'll discover:

  • Where the governing force of every cell in your body resides.
  • The surprising economic cost of brain diseases.
  • How a carbohydrate-dominant diet directly impacts rates of Alzheimer’s disease.
  • The truth about what an optimal blood sugar level should be.
  • What glycation is.
  • How your A1C level relates to brain shrinkage (you need to know this!).
  • How insulin deeply influences your brain.
  • Why many of us are “eating for a winter that never shows up.”
  • The incredible impact that brain derived neurotropic factor (BDNF) has on your health.
  • One of the best ways to boost your body’s production of BDNF.
  • How sleep deprivation significantly influences the health of your brain.
  • Why a brain healthy diet isn’t just good for your brain.
  • Specific compounds in wheat that create inflammation and damage your brain.
  • How wheat creates an addictive response in the brain.
  • Why testing negative for celiac disease does NOT mean that gluten isn’t causing severe damage.
  • How a gluten-free diet can actually increase your risk of certain diseases.
  • What the #1 causative factor for chronic disease is.
  • The incredible benefits of cholesterol (this is important!).
  • How one of the most popular drugs in the world for protecting the heart actually INCREASES heart problems.
  • The benefits of the omega 3 fatty acid DHA.
  • Why you need to be cautious eating farm-raised fish.
  • Which tests you can use to uncover a gluten sensitivity.
  • How to intelligently replace gluten-containing foods in your diet.

Items mentioned in this episode include:

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Meditation or medication? Today, more than ever, it’s a choice that many of us have to make.

We live at a time of great distraction, and terrible health influences around every bend. When I walked into the restaurant where I’m writing this, I strolled past a glass case of desserts where there was a rice crispy bar made out of Fruity Pebbles that I swear called my name.

It’s a different world, and we have different means for coping with it. Exercise, great food, great sleep, great companionship… all of those things lean towards creating a healthy, successful life. But I feel that one of the greatest tools we have available to us still isn’t talked about enough. That’s why I wanted to do this brand new episode.

Meditation has been found to reduce your risk of heart attack (The Stroke Journal, 2009), reduce symptoms of anxiety and depression (Psychosomatic Medicine, 2009), increase focus and attention (University of Wisconsin-Madison, 2007), improve your libido (yep… The Journal of Sexual Medicine, 2009), and so much more. What medication can do all of these things? Let me answer that for you… none of them.

Why then isn’t meditation being prescribed and utilized more often? I believe it’s due to some strange stigmas we might carry about it. I know that I was apprehensive about meditation before I knew what it actually was (and experienced the benefits). There are definitely a lot of myths about meditation that we need to clear up. So, that’s why I invited on one of the best meditation teachers in the country, Light Watkins. Click play, listen deeply, and enjoy!

In this episode you'll discover:

  • The #1 way to improve your focus in a hyper distracted world.
  • How meditation literally changes your brain.
  • Why stereotypes exist in the world of meditation like everywhere else.
  • How helping people to experience more joy is one of the major solutions for all of the civil unrest today.
  • Why achieving more things doesn’t necessarily equate to happiness.
  • The 5 biggest myths about meditation.
  • Why meditation can mean a lot of different things to different people.
  • The difference between meditation and meditative.
  • The difference between monastic meditation and meditation for those who are householders.
  • Why meditation is surprisingly similar to exercise.
  • Why a busy mind during meditation can actually be a sign of progress (you have to hear this!).
  • What the E.A.S.Y. approach to meditation is.
  • The logical reason why comfort during meditation is so important.
  • Why there’s similar stigmas about meditation and dieting.
  • How meditation can be so impactful on sleep quality.
  • Whether or not it’s ideal to meditate right before bed.
  • How meditation can influence patience and awareness.
  • Why the progress in meditation happens outside of meditation.
  • Why meditation is the only thing that can refund you your time back (this is fascinating!).
  • What spontaneous right action is.
  • Why it’s more than ok to experience unhappiness and negative emotions.

Items mentioned in this episode include:

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Direct download: 267-The_5_Biggest_Myths_About_Meditation_-_With_Light_Watkins.mp3
Category:general -- posted at: 5:56pm CDT

Where did we get the idea that a tight, toned core was the ideal thing to have? Aesthetics have long been a part of human culture, for sure. But, collectively WE get to choose what’s beautiful… and WE get to choose what’s ideal.

Did you know that in some cultures, having some jelly on your belly is actually a sign of good health and wealth? True story. Not every culture values the sacred six-pack. And that’s ok. Because I think that all of us are missing the point.

The most important thing about our core is that it actually works! The muscles, fat, and fascia that make it up. Plus, all of the internal organs inside of it are what really give it significance. There are some folks with some nice fat on their waistline with phenomenal health in the function of their core. While there are also people with shredded six-packs whose core function is about as good as one of those traveling carnival rides. Sure, I know this looks like a dependable rollercoaster, but tomorrow it will be nowhere in sight (and all I’ll have left is this $5 stuffed animal that I spent $50 on games to win - oh, that’s just me, huh?).

The reality is this: your core muscles are critical to you having a free and fully functional life. So, we most definitely need to understand them better. Also, what are some of the possible issues that we can see with dysfunctional core muscles? Issues like diastasis recti? And, most importantly, what are things we can do to reverse these issues and ensure we have a healthy, functional core for years to come? To answer these questions, I brought on one of the foremost experts in the world in human movement, biomechanist Katy Bowman.

In this episode you'll discover:

  • Why your abdominal region is far more complex than you may realize.
  • The surprising connection between body temperature and insomnia.
  • Why we still need to take advantage of live, firsthand interactions and learning (and not just rely on the Internet).
  • Why proactively putting yourself in challenging situations is so beneficial.
  • What diastasis recti actually is.
  • Why movement programs for diastasis recti can be effective for hernias too.
  • How internal “forces” are largely responsible for the function of internal organs and tissues (you need to know this!).
  • How an orange can marvelously demonstrate the anatomy and function of your abdominals.
  • Why shoulder tension has a big connection to abdominal strength.
  • The difference between small, medium, and large moves (and why you need them all!).
  • A simple, effective core exercise you can do in your chair.
  • Why you need to do a daily hang (get the details!).
  • Which two movements are nearly extinct in our culture.
  • How to vacuum out the “cobwebs“ of your abdominal region.
  • Why straining and adding additional force when you have a bowel movement can be so dangerous.
  • The important difference between the male and female pelvic floor.
  • Why stopping movement is not a great long-term strategy if you have a physical ailment.
  • Where the idea for treadmill came from.
  • The downside of using a treadmill and how to use it differently for a better result.
  • The surprising ways our shoes change our physiology.

Items mentioned in this episode include:

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Discipline is often associated with all kinds of negativity. But, what if I were to tell you that healthy discipline was the key to creating the life of your dreams? Not your ethnic background, not your socioeconomic status, not your sex, not your age, not any of that stuff. Discipline is the key to getting you from where you are to where you want to be.

Now, this isn’t just a hypothesis. I’ve got the proof to back it up. In fact, I’ve got the ultimate case study. My guest today is largely considered to be one of the most successful fitness entrepreneurs in the world. And he definitely didn’t have the odds in his favorite when he started out. As you’ll find out today, I think it’s suffice to say that he actually had the odds stacked against him. He found a way to make his mark. And discipline took him from good to great.

Bedros Keuilian is the definition of a living legend. But he’ll be the first to tell you that you are here to create your own personal legend. Plus, he’s the guy to help you to do it. He shows up, he cares, and he delivers in a major way. Click play, listen in with your heart and mind, and enjoy!

In this episode you'll discover:

  • How Bedros’ story of immigration helped to shape his worldview and later success.
  • The difference between being broke and being poor.
  • How you can often turn your worst circumstances into advantages.
  • Why external motivations can help you uncover internal passion.
  • What big mistakes most personal training businesses make.
  • Why it’s important to find mentorship (and how to think creatively to help make it happen).
  • The overlooked reason why boot camp style training can be effective.
  • Why Bedros melded together the boot camp model of training with indoor training.
  • Why Bedros’ competition is NOT other boot camps and gyms (this is powerful!).
  • How food scientists are using vanishing caloric density to make people eat more food.
  • What role discipline plays in creating high levels of success.
  • Why powering down to end your day is not like an on/off switch.
  • Simple tips to help you think differently about discipline and create more structure in your life.
  • What it means to build your social bank account (you need to know this!).
  • Why it’s essential (and more available to you than ever) to learn from the very best people in the areas of life that you’re interested in.

Items mentioned in this episode include:

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The more we find out about our genes, the more fascinating our potential becomes.

It’s important to realize that our genes don’t control our lives. In fact, in many ways it’s the opposite. There are thousands of things we can do to influence our genetic expression. And that’s where the real adventure begins.

Today you’re going to discover some little known facts about your genes that might just change your life forever. You see, even though we humans have upwards of 20,000 genes we share collectively, some of those genes can misbehave. Our normally clean, well-functioning genes can get “dirty” and lead to some serious health issues as a result.

Diseases aren’t just a collection of symptoms that appear on the surface. Diseases are usually rooted in problems all the way down at the level of your genes. And it should make perfect sense, right? Your genes are essentially determining which “copies” out of you are getting printed out. If the you genes are dirty, those copies can end up being pretty crumby. So, in this special episode we have on the foremost expert in the world on dirty genes, Dr. Ben Lynch. Just sit back, take good notes, and find out how to clean those dirty genes!

In this episode you'll discover:

  • What dirty genes are.
  • How a young medical student became fascinated with Ayurvedic medicine.
  • How your genes actually work.
  • Why some genes are more static than others.
  • How clean genes can actually “act dirty”.
  • What SNPs are and how they control our health.
  • What the Super 7 Dirty Genes are.
  • What methylation is (this is crucial!).
  • The best lab test to take to check your methylation efficiency.
  • Why dirty genes also have certain strengths and evolutionary advantages.
  • How to assist your body in processing wine (if you’re trying to get your sip on).
  • Whether or not it’s necessary for you to get genetic testing done.
  • Why there’s not one perfect diet for every person.
  • The universal principle every diet should have in regards to how much/how frequently to eat.
  • Why you need folate and the critical difference between folate and folic acid (you need to know this!).
  • Why sleep plays an important role as an epigenetic trigger.
  • The number one thing you need to do to detox from things that dirty up your genes.

Items mentioned in this episode include:

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Success leaves clues. We have a remarkable opportunity today to learn from people who’ve turned their wildest dreams into reality. At no other time in history have these superheroes been so accessible. Videos, podcasts, social media interaction, live events; there’s so many ways to learn from the very best people in the world. This episode is another opportunity to take advantage of that!

Eric “ET” Thomas is largely considered to be the top motivational speaker in the world. He’s been able to impact the lives of millions, and create a remarkable life in the process. Because of his level of impact, ET can command 6-figures for him to do a presentation. But what many people don’t see is that when he flies into a city to speak, he’ll often set up several other free speaking events… at middle schools, detention centers, and for at-risk youth. You see, ET was once a homeless at-risk youth himself. He’s learned a lot along his journey. And he can speak to anyone, at any level, and add value to their life because of it.

A life of greatness sees success in all areas: health, relationships, finance, career, and spirit. The key is tapping into the mindset and motivation to bring out the best in you and make it happen. There’s no one better in the planet to motivate you and remind you of your greatness. So, click play, listen in, and enjoy this conversation with Dr. Eric Thomas!

In this episode you'll discover:

  • What motivates the #1 motivational speaker in the world.
  • Why it’s important to create messages that are catered to your audience.
  • The 3 things you need to go from average to phenomenal.
  • Why questions are the answer.
  • How to realize your blessings even when you think you’re not being supported.
  • Why you don’t get better solely from the things you do right.
  • Why you need to learn the patterns of the culture you want to influence to succeed at a high level.
  • How our fear of embarrassment can prevent us from taking action.
  • Why playing it safe can end up in disaster.
  • Why your brain is the key to solving your problems.
  • The intimate way our breathing influences our perception.
  • Why pressure is essential to taking your life to the next level (you can choose it or fight it!).
  • How setting boundaries can ensure that you don’t crash and burn.

Items mentioned in this episode include:

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Direct download: 263-How_To_Go_From_Average_To_Phenomenal_-_With_Eric_Thomas.mp3
Category:general -- posted at: 9:38pm CDT

We take for granted that products on the store shelves are, not only good for us, but safe as well. Little do we realize that industries involved in things like supplements and personal care products are largely unregulated.

To take it even further… many companies are allowed to use ingredients that are known to be toxic to the human body (several of them banned in other countries outside the U.S.). Yet, we here we are brushing, rubbing, shampooing, and soaking ourselves in chemical soups each day, blind-as-a-bat to the hazardous effects (and keep these products out of your eyes or it might not just be a figure of speech).

The issue is so grand, but I wanted to put a nice PSA together to talk about a few of the most pervasive and problematic chemicals in popular personal care products. Take good notes, and take action on what you see fit. And definitely share this one out with the people you care about as well. Enjoy!

In this episode you'll discover:

  • The surprising percentage of compounds that can enter your body through your skin.
  • Interesting everyday things that your skin absorbs.
  • One of the few natural supplements that’s PROVEN to increase physical strength and endurance.
  • The #1 thing you want to avoid in conventional deodorants.
  • How antiperspirants actually work.
  • Why it’s more important to lower your overall toxic load (and not eliminate every imperfect personal care product you have).
  • Which chemical (found in lotions, shampoo, and many other products) has been found to concentrate itself in human breast tissue.
  • The potentially harmful compound used to give shampoos and detergents its liquid consistency.
  • How many “anti-aging” creams ironically accelerate the aging of your skin.
  • What overlooked activity your cell membranes are responsible for.
  • The shocking truth about baby oil.
  • How labeling ingredients as “Fragrance” on products gives manufacturers a dangerous free pass.
  • What impacts chemical dyes may be having on your health.
  • How to find amazing personal care products that are free of The Sinister 6!

Items mentioned in this episode include:

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Direct download: 262-The_Sinister_6_Toxic_Ingredients_In_Your_Personal_Care_Products.mp3
Category:general -- posted at: 9:03pm CDT

Stress can be ruthless. It’s a silent assassin that can break down your brain, screw up your internal organs, and pack fat onto your body. But…

That’s only one face of stress.

Stress can also be invigorating. It’s capable of making you more physically fit, biologically stronger, and literally keep your brain decades younger. So, how in the world can it be so good, yet so treacherous at the same time?

Today we’re going to dissect the value of stress to maximize the benefits, and minimize the potential downfalls. There really isn’t anything more valuable to create a great body, build emotional fitness, and shape a great life overall, than utilizing the gift of stress.

It may even sound like an oxymoron, “the gift of stress”, but what you learn from legendary health expert and bestselling author Ori Hofmekler today will help you understand exactly what I mean. If you’re going to live a long, fruitful life, you’ve got to make stress your ally. Click play and find out how right now!

In this episode you'll discover:

  • The surprising percentage of health issues today that are tied to stress.
  • Who came up with the concept that breakfast is the most important meal of the day.
  • How we are miseducated about health and fitness very early in life.
  • How the invisible nature of stress can fool us.
  • What hormesis is and why it’s crucial to our development.
  • Why exposure to toxins might not be all bad for us.
  • Why the benefits of stress are on a bell-shaped curve.
  • What the stress response system is.
  • Why the idea of “getting more energy” is misleading.
  • What the heat-shock protein response is.
  • The top benefits of intermittent fasting.
  • How being physically fit translates to being biologically fit.
  • How intermittent fasting can influence fat loss.
  • Which foods and beverages support the benefits of intermittent fasting.
  • What stress-mimicking nutrients are.
  • Which stress activated food (SAF) was found to be more effective than the diabetes drug metformin.
  • The basics of mTOR and why it matters to human health.
  • Which stress activated food makes your body toxic to cancer cells.
  • Which flavor indicates the presence of SAF nutrients.

Items mentioned in this episode include:

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What if the mere act of setting a goal could help you achieve anything you want? Life would seem stranger than fiction, for sure. But, what if I told you that the act of setting a goal in a certain way would bring you face-to-face with the things you most dream about and desire?

Well, this is not fiction; this is fact. And, today, we’ve got the science to prove it. The problem is that most people don’t set their goals using the parameters that actually work. We can have, be, and do so much more than we give ourselves credit for. At the same time, a goal without a plan is just a wish. Lots of folks wish for things and call them goals. But goals entail following a formula, goals entail having a specific mindset, and goals entail far more than the acquisition of things. Goals are also about who you become in the process.

Today we get to learn from one of the foremost experts in the world on setting and accomplishing goals. Not only has he curated the science behind it, but he has used the formula to create a life that many of us would aspire towards. He’s a New York Times bestselling author, he has one of the most visited blogs on the internet, and he’s experiencing the health, wealth, and contribution that most people in his age bracket would think is next to impossible. For him, it’s just a matter of executing on the formula. The incredible Michael Hyatt is here today to share his best tips and insights for turning your goals into reality.

In this episode you'll discover:

  • Why most goal-setting books and programs don’t work well for most people.
  • Why setting safe, small goals can be a recipe for disaster.
  • The surprising way that our beliefs impact achievement of our goals
  • What goal toxin is.
  • How age influences achievement of New Year’s resolutions.
  • The 4 kinds of limiting beliefs you need to be mindful of.
  • How to utilize the gap and the gain to help you reach your biggest goals.
  • How universalizing can cripple your ability to accomplish your goals.
  • Where our limiting beliefs come from.
  • Why you need to “change your frame” to see life more clearly.
  • How to actually pull-out and reprogram your limiting beliefs.
  • Why hardships are very often huge opportunities in disguise.
  • Why research shows that regret is actually valuable.
  • How gratitude plays into the achievement of goals.
  • The surprising science behind the benefits of actually writing your goals down.
  • Why it’s essential to set goals outside of your comfort zone.
  • What the delusional zone is.
  • Why setting and working to accomplish goals changes you as a person.

Items mentioned in this episode include:

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Direct download: 260-The_Science_Of_Setting__Accomplishing_Goals_-_With_Michael_Hyatt.mp3
Category:general -- posted at: 10:57am CDT

Imagine what it’s like to have a loved one who means that world to you… someone you’ve spent years building memories with. And suddenly, they no longer remember who you are.

Imagine how heartbroken you’d be if a parent, friend, or the love of your life no longer recognizes your face. Sometimes memory loss take other shapes too. Maybe, they remember you, but no longer remember the time you spend with them right now. Their short-term memories simply get washed away every so often, and the person you know is no longer there.

This is a scary situation, and I only bring it up because I truly feel there is something we can do about this. I also feel that the vast majority of people have no idea just how pervasive these situations I’ve described above are in our world today. You’ll be shocked to discover just how rapidly conditions like Alzheimer’s, dementia, and memory loss are skyrocketing to the very top of life-threatening disabilities today.

Alzheimer’s disease isn’t just a set of heartbreaking symptoms, it’s also a sequence of physical abnormalities in the brain that takes the lives of millions of people, and those numbers are sharply on the rise.

There’s no better person in the world to clue us all in to the current state of Alzheimer’s and other brain abnormalities than our guest today, Dr. Steven Masley. More importantly, there’s no better person who’s compiled clinically proven solutions to help end the epidemic of these brain diseases and usher in a greater world for all of us.

Today you’re going to discover The Better Brain Solution, and how to protect yourself and your loved ones from brain diseases and cognitive decline. This is an important step in the process, and we’ve got a long way to go. But I’m confident that we can all make a huge difference together!

In this episode you'll discover:

  • The surprising economic impact of Alzheimer’s disease compared to heart disease and cancer.
  • How insulin resistance affects our brain cells.
  • The 5 crucial keys to prevent Alzheimer’s disease (leaving even one out can increase your risk!).
  • What specific food can make your brain 11 years younger.
  • Why spices are an important part of any brain-healthy eating plan.
  • Which mushroom is clinically proven to have neuroprotective effects.
  • Why coffee has a bell-shaped curve of health benefits (coffee drinkers and non-coffee drinkers need to know this!).
  • The shocking relationship between pesticides and dementia.
  • Which alcoholic beverage can significantly reduce your risk of dementia and cognitive decline.
  • How stress plays a role in brain health.
  • What nitrosamines are and how they can damage our brains.
  • How you can quickly and easily test your current brain function.
  • The remarkable ways that sleep deprivation influences brain health.
  • How beta amyloid (“brain plaque”) formation gets accelerated in the brain.
  • Which form of exercise is most important for the brain.

Items mentioned in this episode include:

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This might be one of the most important shows I’ve ever done. There really is nothing more important than harboring safe passage for our new babies into the world. And there’s nothing more important than making sure that moms are happy, healthy, and supported along the way.

Today, you’ll hopefully be a little shocked to find out how our conventional medical system has been failing families. You’re going to learn some statistics that will blow your mind! But, more importantly, hopefully you’ll be propelled to take action to help make changes for the positive. Whether it’s through your own birthing process, the birthing process of a significant other or family member, or sharing the information out to your community, we all can make a huge difference starting right now.

Dr. Christiane Northrup is an obstetrician and gynecologist with decades of experience. She’s also the bestselling author of several books and one of the world’s leading advocates for women’s health and wellness. She’s on the show today to share some of the most crucial information I’ve ever come across. Make no mistake, this episode is definitely not just for women. Everyone needs to learn from Dr. Northrup’s experience. I truly believe it can save lives, and make millions of lives exponentially better. It’s time to take better care of ourselves and our communities. Just click play, take good notes, and use what you learn to make a positive difference.

In this episode you'll discover:

  • How childbirth has devolved into being a constant medical emergency.
  • Where the modern day hospital birthing position was developed (this is important!).
  • How a specific supportive presence during childbirth can reduce labor up to 50%.
  • The surprising truth about fetal monitoring.
  • Why we need to change our perception about the role men/partners play in the birthing process.
  • How epidurals affect the mother and child during birth.
  • The facts about why many hospitals are putting convenience before the safety of the mother.
  • How the c-section rates in the U.S. compare to other countries (you need to know this!).
  • Why induced labors have become so much more common today.
  • Why we need to reconsider when and how we cut the umbilical cord.
  • Important information regarding newborn baby circumcision.
  • The significant immune system benefits children receive by being born vaginally.
  • How the overuse of antibiotics is affecting us today.
  • The incredible ways that breastfeeding helps developing babies.
  • Whether or not breastfeeding will make breasts saggy long-term.
  • What you need to know about recent discoveries with vaccinations.
  • Whether or not having children when the mother is 35+ should be a major concern for families.
  • Which practical, but immensely valuable things can help support mothers during the first few weeks after childbirth.

Items mentioned in this episode include:

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You may be shocked to hear that most of us are terrible at burning fat today. It’s not because we’re not trying hard, it’s not because we’re not capable--it’s because our metabolism has been programmed to burn glucose instead of burning fat. Let me explain…

Since time immemorial, humans have survived with very little carbohydrates in our diet. Carbohydrates, as you’re probably aware, are the big gun behind spiking glucose and filling your cells with glucose reserves. Carbs fill your cellular piggy bank that you pinch off of all the time. If there’s easy access glucose available, that’s what your body’s going to burn for fuel. Burning fat is a much harder job, biochemically speaking. So, why in the world would your body go through the trouble to break down and spend stored body fat when it’s got so many glucose coins around? Short answer: It won’t.

This wouldn’t even be such a problem if it weren’t for the fact that we’re swimming in carb-dominant foods today. Some with a little longer history… potatoes, rice, beans, and sweet fruit. And some that we've literally made up within the past few decades that have some folks strung out like Pookie in New Jack City… Pop Tarts, Honey Buns, Hot Pockets, Captain Crunch, Cheetos, and Oreo Cookies. I know each and every one of them well, for I, too, was a metaphorical Pookie. My cells were made of the remnants of Oreos and Pop Tarts, and I was a sugar-burner of the highest order. When the carbs weren’t coming in on a steady drip, I was lost. And I couldn’t workout enough to keep my body in balance. Enter my fat-burning revelation…

Once I learned that you can essentially reset your metabolic machinery to burn fat instead of glucose, I was able to workout LESS, eat MORE of the foods I loved, and have an even BETTER body composition than when I was logging in more hours at the gym.

Today’s episode is about one of the most effective ways to reset your body to burn fat for fuel. There are other ways to the prize, but this one can certainly be the most rewarding. It’s not just the benefits that you see with your body composition, but with improved cognitive function, greater levels of energy and stamina, reduced inflammation, and better health of your cells and organs overall. New York Times bestselling author Mark Sisson is on today to talk about The Keto Reset Diet and provide you with another tool you can add to your superhero utility belt. Click play, take good notes, and enjoy!

In this episode you'll discover:

  • How chronic cardio (and an accompanied high carbohydrate diet) eventually led Mark to a big wake up call.
  • Why we often think we should just “try harder” if we’re not getting the results we want.
  • What lifestyle factors endurance athletes should consider to effectively improve their results.
  • What a ketogenic diet actually is.
  • Why the human body is designed to efficiently store and burn body fat.
  • What it means to be metabolically flexible.
  • Why your body is far less likely to burn stored body fat if you’re constantly eating carbohydrates.
  • The truth about the amount of carbohydrates that humans evolved eating.
  • How eating candy and eating bread can have the same effect on your metabolism.
  • Which one becomes insulin resistant first: fat cells or muscle cells.
  • Why fruit was the perfect food to help humans fatten up as we evolved.
  • The surprising amount of ketones your body can produce each day.
  • The difference between ketosis and ketoacidosis.
  • Why keto strips are a poor indicator of healthy ketosis.
  • The impact that insulin has on ketosis.
  • Who needs to be more cautious when trying a ketogenic diet.
  • The benefits of MCT oil.
  • How stress can be a hindrance to a successful ketogenic diet.
  • What some of the biggest mistakes are that people make on a ketogenic diet.
  • Simple tests to see if you’re ready to take a deep dive into ketosis.
  • Why a fast metabolism might be the opposite of what you really need.
  • Why developing the SKILL of reading your appetite is so important (the cheesecake example!).
  • Why not having any food post-workout might carry some nice health benefits.
  • Where the Atkins Diet slipped up (hint: plastic cheese!).
  • The delicious healthy fats you can enjoy doing The Keto Reset Diet.
  • Whether or not exogenous supplemental ketones are effective.
  • What concerns you should have about nutrient deficiencies on a ketogenic diet.

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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In the words of Lauren Hill, “It could all be so simple… but you’d rather make it hard.” The action steps to creating the success we want, be it in our health, our career, our finances, or anything else, are unequivocally simple. But, every-single-day many of us fall flat on our faces trying to execute on the actions necessary.

Here’s the thing… nobody tripped us. Nobody pushed us down onto the floor. Dare I say, we actually trip ourselves? It’s like walking along throughout the day knowing that our shoes strings are untied. It’s just a matter of time before we stumble. Self-sabotage carries many different faces, and one of the most sinister is the face of unpreparedness.

On your path to achieving what you want, stuff is going to happen. It is what it is. And, if you’re not prepared, then you are metaphorically looking down at your shoes strings blowing in the wind as you decide to take off on a dead sprint. Face plant, here I come!

We’re typically not prepared to follow through on the simple action steps to get what we want because we have glaring holes in our game. Today, more than ever, those holes lie in one (or more) of five major categories - nutrition, fitness, mindset, sleep, and stress management. If you are not cultivating competence in these five key areas, it’s only a matter of time before you wave the white flag and forfeit your goals that are totally attainable.

This simply doesn’t have to be your story. Learning the art and science of peak performance is the key to executing on the actions you need to take each day without conking out. Today we have expert performance coach and bestselling author Jairek Robbins to give you the tools you need to live your best life and stop settling for average results.

In this episode you'll discover:

  • Why your peer group is a huge determinant on your success in life.
  • Why asking a successful person to mentor you is a terrible idea (unless you do this one important thing).
  • How being too attached to outcomes can sabotage you.
  • What it means to be an example or a warning.
  • Why having an average life is not as good as you may think.
  • How tracking metrics in different areas of your life can dramatically improve your results.
  • How our emotional state is driven by choice.
  • Incredible insights and encouragement you can use to change your habits.
  • What it means to “turn towards” in your relationships.
  • Why it’s a good idea to create a backup version of your daily routine.
  • The truth about how to influence the people you care about to make positive changes.
  • Why many of us are treating ourselves like hostages each day.
  • How mindset, nutrition, breathwork, and exercise all play a crucial role in your success.

Items mentioned in this episode include:

Download The Transcript

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 iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Bipedal walking is one of the most distinguishing characteristics of human beings. Unlike most other creatures (and especially other mammals), we are designed to travel around on our own two legs.

What’s so fascinating is that our ability to walk on two legs activates some pretty magnificent neuroendocrine programming. Walking makes essentially everything in your body work better. And although this has been postulated for thousands of years, today we’ve got the science to prove it.

The benefits of walking have been touted since Hippocrates said that, “Walking is man’s best medicine.” That’s a pretty strong statement from the man who’s considered to be the Father of Modern Medicine. For him to make an assessment like that, walking would have to provide some pretty remarkable results. Was his tunic not wrapped right, or was he really on to something?

Even with rudimentary assessments you could see that walking made people feel better. Today, you’ll finally discover what’s going on behind the scenes, and just how much walking can lay out long-lasting benefits in your life. We tend to think of walking as a form of exercise, but it’s really a necessity that your DNA needs in order to keep you healthy. Yes, walking can help you shed some body fat (a pretty remarkable amount as you’ll learn), but the most inspiring benefits of walking have to do with the number of years that get added to your life. And when you discover how much the quality of those years is improved by walking, it will really get you laced up and walking your way to better health and fitness.

In this episode you'll discover:

  • Why walking is looked down upon in the fitness/athletic space.
  • Why walking is the #1 form of exercise the human body is designed for.
  • How pesticides actually cause health problems in the human body.
  • How barbell squats stack up against walking for human physiology.
  • The first big shift caused humans to dramatically reduce their walking.
  • The shocking impact that walking can have on belly fat.
  • Why walking is a “low hanging fruit” exercise.
  • How walking influences blood sugar and insulin sensitivity.
  • How quickly blood pressure can be improved with walking.
  • Why “quickie” workouts can be as effective as longer workouts.
  • How walking can have a huge influence on your genetic expression.
  • Why walking isn’t merely cardiovascular exercise.
  • How walking improves your immune system.
  • The shocking way that walking influences how long you live.
  • How to increase your longevity by utilizing different forms of exercise.
  • How walking can reduce stress-related hormones.
  • The specific ways that walking impacts your energy.
  • What interval walking is and how it boosts your benefits.

Items mentioned in this episode include:

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When we try to change our lives by trying to change our actions, we’ll often times find ourselves falling short. This is because trying to change our actions is like trimming the branches of the problem. The problem is still there (only prettier). The real change happens by targeting the roots. And the roots are your self-perception.

Every thought you think and corresponding action you take is based on the beliefs that you carry about yourself. Your mind is constantly playing a message to itself in the vein of, “I’m the type of person that…” You think, say, and do the things based on the type of person you believe yourself to be. Anything too far outside of those beliefs is generally off limits. And this is why change can be so hard.

The solutions starts with targeting those roots and “growing” your self-esteem. How can you have a new and better life if you don’t truly feel you’re worthy of a new and better life? Without doing an overhaul on your self-esteem and reprogramming your mental settings, you’ll find yourself self-sabotaging every step of the way. You’ll unknowingly be setting up boobietraps for yourself like that kid Data from the Goonies.

Today we have on the incredible Tom Bilyeu. Co-founder of the billion-dollar brand Quest Nutrition, and superhero in the world of mindset, motivation, and impact. After you hear Tom’s story, you’ll know there isn’t anyone better to tell you what it takes to change your self-perception and create the life you really want. Listen in, take good notes, and, most importantly, apply what you learn. Tom is dropping straight jewels, so click play and dive right in!

In this episode you'll discover:

  • Why having a personal impact on the world matters.
  • Which medicinal mushroom is clinically proven to improve sleep.
  • How Tom’s desire for a film career parlayed into entrepreneurship.
  • How chasing money has significant pros and cons.
  • What passion brings to the table when creating a successful life.
  • How Quest Nutrition was born out of discontentment and not settling.
  • Why we all need to find a way to love the process.
  • How building a business is a lot like lifting weights.
  • The profound benefits from being a part of and/or growing a community.
  • How Michael Jordan’s “flu game” has a huge impact on Tom’s life.
  • Why there’s currently a pandemic of the body and a pandemic of the mind.
  • What inspired Tom to start investing in people and focus on helping others transform their mindset.
  • What Impact Theory means.
  • How to get out of a poverty mindset and cultivate a more positive, success-driven mindset.
  • Why humans always lead with belief.
  • Why you need to be careful about what you build your self-esteem around.
  • How to use “I’m the type of person that...” statements to change your life.
  • Why it’s important to give your beliefs legs.
  • How to overcome struggles with people not supporting your vision.

Items mentioned in this episode include:

Download The Transcript

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 iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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There are a lot of different ways to look at strength. The typical definition revolves around a capacity for exertion or endurance. You can see strength on the field, strength in the gym, and strength on the track in its various forms. But, there’s another definition of strength that is often overlooked. It’s the ability to resist force. Strength isn’t just exerting your force on the world, it’s also being strong enough to handle it when the world’s exerting its for on you. And that’s why you need to build other muscles besides the ones that make you look good in a T-shirt. That’s why I called in Jay Ferruggia.

Jay knows a thing or 500 about building muscles and getting stronger. Today he’s going to talk to you about progressive overload and other crucial things to help you keep getting fitter as the years roll on.

More importantly, Jay is going to drop some serious knowledge on building your relationship muscles, and how to ensure that you’re strong enough to handle it when the world decides to drop a flying elbow on you (cue Rick Flair hollering, “Woooooo!” right here). Your relationships (with yourself and others) is the real key to lasting health and success. Today you’ll uncover some hidden gems that are going to help you stay happy, healthy, and successful long into the future. It begins now, in the present, with the one and only Jay Ferruggia.

In this episode you'll discover:

  • Why the internet can be a strange and scary self-diagnosis machine.
  • How 80’s icons influenced Jay to go from a skinny-fat kid to musclebound beast.
  • Whether or not 3 days of training can get you better results than 6 days of training.
  • How Jay’s training has evolved over the years.
  • Why we might want to place a higher value on being functional and not just having nice muscles.
  • What progressive overload is and how it can help you improve for Years to come.
  • How to make slight adjustments to your lifts to keep you progressing.
  • How an injury forced me to stop overlooking things I know I was putting off.
  • Why women have certain advantages in weightlifting compared to men.
  • Why changing your body doesn’t change who you are by itself.
  • Why giving compliments and encouraging others is like doing reps for your character.
  • A simple tip to make sure you maintain a healthy social life.
  • How building and supporting community can create great benefits for your health and well-being.
  • How to use visualization to improve your relationships.
  • The top 5 MCs of all-time (facts only!).
  • Easy things to implement in your day to ensure better health and success.

Items mentioned in this episode include:

Download The Transcript

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Every second of everyday, our minds and bodies are transforming. Transformation is a part of life. But all transformations are not created equal.

Personally, I’ve transformed from a thriving athlete, into a couch potato with extra cheese and bacon bits. I’ve transformed from being incredibly self-centered, to dedicating my life each day to serving others. I’ve transformed many times in my life (as you have too!). Some for the good, and some for the not-so-good. But, the point is that transformation is a given. It’s always happening whether you realize it or not. And the key is to get out in front of that transformation to guide your mind, body, and spirit where you want it to be.

How we transform, and what we transform into, is up to us more than we may realize. Part of the challenge with transforming our lives for the better is due to the struggles that we carry from our past. The things we’ve been through may carry a tone of, “You’ll never be able to accomplish it.” “Who do you think you are?” “No one you know has ever done this before.” “You’re not _______ (good enough, talented enough, intelligent enough, etc. [just fill in the blank with the negative things we hear and tell ourselves]).”

Truly, transformation is an inside job that has to look those things right in the face and move past them. Marianne Williamson says, “It is our own thoughts that hold the key to miraculous transformation.” We have the power inside us, but we need the tools to bring it out.

There’s an art and science to transformation, and I know of no one better on the planet to help ignite the transformation in others than our guest today. He’s impacted the lives of literally millions of people around the world, helping them to get fit, helping them to move past their excuses, and helping them to transform their lives. Shaun T. is in the house today, and if you’re ready to move past the next 10 levels in your life, then click play, open your heart, and hear what he has to say.

In this episode you'll discover:

  • How the Freshman 15 can become the Freshman 50.
  • How a six-pound weight loss can totally transform your health.
  • Why so many of us don’t want to be “seen” in a gym.
  • Which character traits Shaun had to develop to become a world-class fitness teacher.
  • How giving of yourself and serving others can help you heal personally.
  • The tragic childhood experience that shaped Shaun’s life early on.
  • How Shaun was able to turn his tragedy to triumph and help others in the process.
  • How we all develop secret superpowers from the struggles we go through.
  • Why it’s critical to love your “old self” while you’re creating your “new self”.
  • Why it’s crucial to move outside of your comfort zone and HOW to actually do it.
  • How changing up your exercise program helps to keep you fitter (and younger).
  • Why having more adventurous friends can boost your growth and success.
  • Why changing your inputs will change your outputs.
  • The profound reason you should do something uncomfortable each day.
  • Why people use busyness as a distraction.
  • Why time will no longer be the reason you can’t have the body and health you want.

Items mentioned in this episode include:

Download The Transcript

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 iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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It’s time for a gut check.

Even the smallest digestive problems can be a sign of some bigger issues bubbling up. Although you may not have any noticeable symptoms of digestive distress, and instead have skin issues, struggles with your energy, joint pain, or other health challenges, today you’ll discover how many of those things are connected to the action happening in your belly.

One of the glaring issues we might notice when digestion is a little (or a lot) off is a distended belly. Being bloated is not fun, and it definitely does not make us feel sexier. Today, you’ll learn a plethora of ways to knock bloating out for good. We have the author of the bestselling books The Bloat Cure, Gut Bliss, and The Microbiome Solution, Dr. Robynne Chutkan. She’s a wealth of knowledge on a subject that we all need to be more informed about. Just push play, take good notes, and enjoy!

In this episode you'll discover:

  • Why the topic of bloating needs a greater focus by the medical and health community.
  • How I personally struggled with bloating.
  • The surprising way that conventional treatment of acid reflux can damage digestive health.
  • What your body’s microbiome represents.
  • How antibiotic use can lead to significant digestive problems.
  • The action steps you need to take if your doctor ever recommends antibiotics.
  • Why alcohol consumption might be playing a role in your digestive health.
  • How dairy products can lead to bloating.
  • The interesting difference between the male and female digestive systems.
  • How the menstrual cycle can affect digestion and bloating.
  • Why being in an improper pooping position can cause digestive distress and bloating.
  • The role that water plays in proper digestion.
  • Why yeast organisms can be healthy, benign, or problematic.
  • What’s happening with the rates of colitis and Crohn’s disease.
  • How antibiotic use is linked to autoimmune diseases.
  • How the hygiene hypothesis has influenced healthy human bacteria populations.
  • What molecular mimicry is and how it’s connected to autoimmune disease.
  • How stress can lead to bloating and digestive problems.
  • What essential role your gallbladder plays in digestive health.

Items mentioned in this episode include:

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 iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Have you ever thought about how much humans are like computers? We have hardware. We have software. We can catch viruses. We process data in the form of everything from food to ideas. And, like a computer, our real power shows when we link up with other computers around the planet to affect change.

Now that we know how similar humans are to computers, let me ask you a question. Have you ever thought about who programmed you?

Yep, just like a computer, you get programmed to execute specific functions in a specific way. Your programming, most of which was done at an early age, creates the parameters by which you will live your life. Your programming creates the beliefs you carry about what you’re capable of, how you will interact with other people’s programming, and, most importantly, how you perceive reality.

Your perception is your reality. We unconsciously create a world to affirm all of the ideas we’re programmed with. We are built that way. And, if you ever try to move up against the barriers of that programming, you’re bound to short-circuit or reset to your default programming (Ctrl-Alt-Del). So, why in the world would we want to change our programming anyway?

Well, your programming can be the reason that you have such a tough time staying away from cupcakes (that was me!). Your programming can be the culprit behind some of the terrible decisions you make in your relationships. Your programming can also be controlling how much money you have in your bank account (and how quickly you find creative ways to grow your money or if money runs from you like MC Hammer after doing The Addams Family soundtrack).

Your programming determines the thoughts you think, the actions you take, and the way you live your life each moment. Wouldn’t it be a good idea to choose your own programming so that you’re thinking, believing, and doing more of the things that are serving you? When it all boils down to it, change can be next to impossible if we don’t hop in and reattach a few wires in our minds that have been unconsciously directing our lives. Today’s show is all about identifying some of these faulty programs, and putting in some new ones to start seeing some better results. Let’s go!

In this episode you'll discover:

  • How a lot of our beliefs get programmed into us as children.
  • Why self-sabotage is a real thing.
  • Simple strategies to help you retrain your tastebuds.
  • Why starting a new exercise program is actually a significant stressor.
  • Why blaming others intrinsically takes our power away.
  • How your health gives you a competitive advantage.
  • Why money is connected to a primal fear humans have.
  • How to change your money thermostat.
  • Why acknowledging positive and negative examples in our lives is so helpful.
  • How the environment you’re in determines your actions around money.
  • A simple exercise to help you increase your financial fitness.
  • What character traits are incredibly attractive.
  • How standards play a huge role in relationship success.

Items mentioned in this episode include:

Download The Transcript

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 iTunes 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: 250-How_To_Move_Past_Your_Programming.mp3
Category:general -- posted at: 7:56pm CDT

This is a whole new definition of food fighting.

Whether we realize it or not, plants don’t necessarily want to end up on your plate. And, as you’ll discover today, they’ve developed highly sophisticated means of making sure their species lives on. Now, for many of the foods we eat today, humans have been breeding some of these plants' defenses out of them. While several other plants have chemical weapons that are stronger than ever.

On today’s show we have New York Times bestselling author Dr. Steven Gundry. He went from being one of the most successful and sought after heart surgeons in the world, to completely shifting his focus to treating his patients with food. Why? Because it worked!

Buckle your seatbelt, and prepare to have your paradigm changed. This one is definitely a game-changer in more ways than one. Most importantly, this can be the moment you find real solutions for some nagging health issues. Enjoy!

In this episode you'll discover:

  • Why nutrition programs at universities teach health principles that simply don’t work.
  • The incredible story of how Dr. Gundry went from a world famous heart surgeon to treating his patients with nutrition instead.
  • Where to find the source of most autoimmune diseases.
  • Why some plants are innately driven to protect themselves from being eaten.
  • What lectins actually are.
  • How lectins can harm your nervous system.
  • The surprising way that living plants respond to being eaten.
  • How plants ensure that their “babies” live on.
  • The remarkable way that plants communicate to animals that see in color.
  • How food marketers manipulate our primal senses to get you to buy fake food.
  • Which compounds found in wheat (in addition to lectins) are proven to cause health problems for humans.
  • Whether or not brown rice and other “whole grain” foods are healthier than their white alternative versions (this is fascinating!).
  • Why standard quinoa dishes are not as healthy as they’re cracked up to be.
  • How a pressure cooker can be a superhero against villainous lectins.
  • How lectins are influenced by the fermentation process.
  • Why going gluten-free can make you more sensitive to gluten.
  • What our 4 natural lines of defense against lectins are.
  • The surprising reason why peppers are spicy to humans.
  • What actually enables all species of animals to digest plants.
  • Which common over-the-counter drugs can poke holes in your digestive lining.
  • Simple (but critical) strategies to knock out lectins from your favorite foods.

Items mentioned in this episode include:

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There’s a Japanese proverb that says, “You have three faces. The first face, you show to the world. The second face, you show to your close friends, and your family. The third face, you never show anyone. It is the truest reflection of who you are.”

This statement reflects something beautiful, chilling, and very real about how we operate as human beings. We all wear masks. And it’s not a bad thing.

We put on masks to accentuate different parts of our character. Sometimes you might put on the mask of a strong leader, while at other times you wear the mask of a humble servant. You might put on the mask of the tough guy or girl to draw a line in the sand and get your point across, while at other times you wear the mask of vulnerability, letting your guard down to whatever life may bring.

We can pick these masks up and put them down. It’s healthy, it’s natural, and it’s embedded in how we connect. But, what happens when a mask gets stuck on? First of all, please know that you’ve definitely had this happen before! For me, I think of Jim Carrey in the movie The Mask. At first this incredible mask gives him superhuman abilities… then, over time, the mask takes over his life. He loses himself, and taking the mask off seems impossible. The danger of getting a mask stuck on is that you can forget that it’s just a mask, and it’s not all of who you are.

Today we’re going to dive into some of the most valuable insights you’ll ever come across when it comes to your own inner psychology. New York Times bestselling author Lewis Howes is here to share the goods on how we can instantly cultivate a better relationship with ourselves, our loved ones, and the world at large. Right now is the time to see the true reflection of ourselves so that we can be empowered in our choices, confident in who we really are, and capable of change when we need it. Simply click play, listening deeply, and enjoy!

In this episode you'll discover:

  • What the most important relationship is in your life.
  • Why unwarranted aggression is often a sign of a deeper problem.
  • How vulnerability can open the door for real strength.
  • Why you can still feel unhappy after accomplishing your biggest goals.
  • How sharing your hardships and dark secrets can make people connect with you even more.
  • The shocking rates that men commit homicide and suicide compared to women.
  • How having an “8 Mile moment” can free you from worry about what other people think of you.
  • What women can do to help the men in their life open up, connect, and have better relationships.
  • What the “Stoic Mask” is and how it affects our lives.
  • How our thoughts can lead to devastating illnesses.
  • Why the masks we wear can actually be very helpful in our lives.
  • Why we tend to identify great athletes as great men (even when that might not be the case).
  • How focusing on material things can be inspiring (and how it can backfire).
  • How many of our masks are fitted onto us as kids.
  • Why giving and receiving affection can be tough for many people.
  • How acknowledgement drives many of our decisions.
  • The powerful acknowledgment exercise you can do RIGHT NOW to change lives.

Download The Transcript

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With all of our apparent advancements in medicine (screening, drugs, vaccines, surgeries, etc.) you would think that the rates of chronic diseases would be going down. But they’re not. In fact, since many of today’s standard treatments hit the scenes decades ago, disease rates have been on the rise, without any sign of letting up.

Somewhere, somehow, conventional medicine missed the mark. It’s the biggest, baddest billion-dollar system in the United States. Yet, millions of people are struggling each day to receive any true health solutions from it. Today’s our opportunity to look at exactly what’s happening inside of our healthcare system, and, most importantly, what we can actually do about it.

Dr. William Davis has been there… performing thousands of surgical procedures and seeing the same folks coming in again and again searching for lasting help. Though, all he could do was provide temporary solutions. Through his own health crisis, and searching outside of the failing healthcare system to help his patients, he was able to transform his health along with countless other people. Now, he’s the NY Times bestselling author of one of the most read and highest praised books of the decade. After Wheat Belly hit the shelves, thousands upon thousands of stories began flooding in from people all over the world who were regaining their health from the grips of chronic illness. Diabetes, heart disease, autoimmune diseases, obesity, and more, were not only seeing vast improvement, but many people were completely cured (with Wheat Belly to thank for it). Everything was obviously looking up, but there was one glaring problem…

There were also countless stories of patients telling their physician about Wheat Belly and wanting to work to get off their medications or avoid surgery by practicing what they were learning, but their doctor would simply brush them off. “That’s not proven.” “It’s too risky.” “It won’t work for you.” These are some of the things they’d hear.

The reality, however, is that the science was proven, it was all far less risky than the drugs or surgery they were facing, and it was working for so many people that, today, it’s literally changed the way our society looks at healthcare.

The change is happening, but it may not be happening fast enough. Thankfully, Dr. Davis is back on The Model Health Show today to talk about what it means to be Undoctored, and how to address some of the biggest issues with our healthcare system right now. Several things you are about to learn will probably shock you. But in order to find a solution, we have to know exactly what we’re dealing with. You’re about to receive some huge insights into what it takes to be empowered and successful in your healthcare decisions. Just tune in, take good notes, and enjoy!

In this episode you'll discover:

  • What the #1 expense on our economy is.
  • Why using scare tactics and separatism to get people to be healthy can backfire.
  • Whether or not removing wheat from your diet can cause nutrient deficiencies.
  • What the real enemy of the healthcare system is.
  • Which organizations fund nutrition programs in colleges and medical schools (this is shocking!).
  • Why humans are physiologically unequipped to eat grasses.
  • How conventional wheat products are making millions of people sick and overweight (you need to know this!).
  • How long humans have actually been consuming grains.
  • What anthropologists can tell us about how grains impacted human development.
  • The alarming way that grains are tied to suicide.
  • Why whole grains are better for you than refined grains in some ways and worse in others.
  • How to more accurately track your blood sugar.
  • How doctors are incentivized to prescribe drugs and do unnecessary procedures.
  • Why our access to health resources has grown exponentially.
  • Why you’ll be paying high rates for health insurance even if you’re healthy.
  • Whether or not the movie What The Health is accurate about sugar-related science.
  • What you can do right now to become Undoctored.

Items mentioned in this episode include:

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What does prosperity mean to you? For many of us, when we hear the word prosperity, we tend to think in terms of finances… but it is really so much more than that.

William Shakespeare said, “Prosperity’s the very bond of love.” It’s what holds us together. Prosperity is the glue that enables us to grow and evolve on so many different levels. And a little secret to remember is that prosperity is developed from the inside out and from the outside in.

As you’ll discover today, the prosperity of our planet and our communities has a huge impact on your own personal prosperity. Plus, you’ll get to see how simple changes in your mindset and personal choices can deeply impact the rest of the world in a real way.

New York Times bestselling author and filmmaker Dr. Pedram Shojai is here to shed some light on the dark places in our lives, and help lift us to a new level of prosperity. It’s literally a guarantee if you take action on what you learn today. The power is in your hands to affect change in the world in more ways than you know. So, tune in, take good notes, and enjoy!

In this episode you'll discover:

  • What literally creates every cell in your body (something we overlook all the time!).
  • How a type of fungus is helping to deal with one of the world’s largest pollution problems.
  • Why using film is a powerful, and necessary means to eliminate some of our toughest problems.
  • How popular media is preying on our perceived weaknesses.
  • Why where you choose to bank can help solve some of our environmental and social issues.
  • How the work you do can be undermining your health.
  • What it means to adjust your daily burn-rate.
  • How conscious companies that are bought by traditional big businesses start to “infect their hosts”.
  • How organic gardening can actually help alleviate our global warming crisis.
  • Why we’re constantly trading time, money and energy in our lives.
  • Why fair-trade, organic brands currently have a shelf space disadvantage.
  • What prosperity really means.
  • What important questions you need to ask yourself when creating a life of prosperity.
  • Why everything you do has a wake behind it.
  • How to start moving past scarcity consciousness.
  • How connecting to your “why” gives you a whole new level of commitment and execution.

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: 246-How_To_Create_Prosperity_-_With_Dr._Pedram_Shojai.mp3
Category:general -- posted at: 9:02pm CDT

Our intelligence is not static. It’s something that can expand, evolve, and develop as long as we are alive and kicking. But, your brain (being the complex muscle that it is) needs exercise. If you don’t use it, you lose it. And I mean that quite literally.

Neuroplasticity shows us that our brains can literally rewire themselves and create new connections no matter where we are in life. It just needs the opportunity to do the amazing things it’s capable of. And, as you’ll discover today, not using your brain in new and novel ways can lead to cognitive decline. So, exercise your brain, so that you can flex your mental muscles for a lifetime!

Just like your body gets used to the same exercise, so does your mind. So, this episode is dedicated to giving you some stranger things (backed by science) that can make you smarter than ever. It’s the little things that can often make a big difference. If you’re willing to experiment, and get outside your comfort zone, you just might find some superpowers that you didn’t even know existed. So, whether you’re 11 or 111, hopefully these tips will broaden your horizons and help you live the life you’re destined for.

In this episode you'll discover:

  • The weird reason I'm not a big fan of horror films.
  • One of the only supplements proven to improve your memory in clinical trials.
  • How the left and right sides of your brain operate differently.
  • How to instantly activate more of your brain by using your non-dominant side.
  • Why it might not be a good idea to force your child to be ambidextrous.
  • How occasionally altering your daily routine can exercise your mind.
  • Simple ways to switch up your habits to enhance your results.
  • The surprising benefits that dancing has on your brain.
  • What activities are shown clinically to reduce your risk of dementia.
  • How different stages of sleep affect memory and cognition.
  • The real reason why alcohol disrupts sleep quality.
  • The surprising pros and cons of watching television.
  • The little known ways that reading makes you more intelligent.
  • How vocalizing and teaching someone else actually helps you to learn better.

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: 245-7_Stranger_Things_That_Make_You_Smarter.mp3
Category:general -- posted at: 9:08pm CDT

The future of medicine is really the past of medicine. I know that sounds pretty deep... but hear me out.

We have records that at least two thousand years ago, physicians were prescribing medicinal mushrooms to their patients. Viral infection, headache, low libido… you name it. Medicinal mushrooms ranked at the top of the list in effectiveness for most illnesses. Now, here’s the rub. They also prescribed them to patients to help keep from being sick in the first place (not just when they had a problem).

It’s a very different model today, where our healthcare practitioners profit only when you are sick. Contrast that with the practitioner of old, who was paid to keep you well. One of these approaches needs more sick people around. The other one is single-focused on doing what it takes to keep you healthy.

The irony is that today’s physician is unknowingly prescribing drugs from fungi too. A sizeable percentage of the top pharmaceutical drugs are derived from mushrooms and other fungi (you’ve heard of penicillin, right?). They have been studied and used because they work. The problem with the pharmaceutical model, however, is the rampant occurrence of side effects. They’re obviously not using the thing found in nature as practitioners did in the past. Instead, they isolate, isolate, isolate until it’s just a shadow of its former self (and shadows can be pretty creepy as it is).

Today we’re going to look at exactly why medicinal mushrooms are so effective that Big Pharma loves them. But, more importantly, we’ll be diving in on the very best mushrooms to utilize to keep you healthy in the first place… without side effects (unless you count being more awesome as a side effect). Tero Isokauppila is back on the show to blow your mind with practical tips, clinically proven data, and even a recipe for chocolate mousse that can help protect you from the common cold and more. Click play, take good notes, and enjoy!

In this episode you'll discover:

  • Why exercise benefits several areas of our lives.
  • The surprising amount of pharmaceutical drugs that utilize fungi.
  • How mushrooms and human DNA are related.
  • What immunomodulation means.
  • Why some substances can act like caffeine for your immune system.
  • What natural killer cells are and how medicinal mushrooms train them.
  • How a food or herb can be classified as an adaptogen.
  • Which medicinal mushroom is amazing for your skin.
  • How medicinal mushrooms are able to create vitamin D like humans do.
  • Which mushroom is best for stress reduction and clinically proven to improve sleep.
  • What the "three treasures" are in Chinese medicine.
  • Which medicinal mushroom features the potent anticancer compound PSK.
  • Why mushrooms are the original worldwide web.
  • Why some mushrooms are actually great for fighting fungal infections.
  • Which mushroom has been found to be effective for supporting weight loss.
  • Whether or not medicinal mushrooms are safe for kids and pregnant mothers.
  • How your respiratory system can be protected with a specific mushroom.
  • Whether or not you should be using medicinal mushrooms on a daily basis.

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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Digestion might be one of the most miraculous processes in the universe.

If you think about it rationally, it’s a really, really strange and powerful phenomenon. Digestion is basically the process of taking something that’s outside of your body, and somehow, someway, it becomes a part of you…

From there, the food lives on through you in a different form. You are a walking, talking patchwork quilt of all the things you’ve eaten over the years. Pretty weird, right? But it’s also pretty amazing!

Now, when I say the things you’ve eaten over the years, that doesn’t mean that your body is still carrying cells from all of those gluten-free pumpkin muffins you ate over the holidays 2-years ago (oh, that’s just me, huh?). Your body’s cells are being renewed from the nutrients you give it all the time, that’s why there’s always an opportunity to right the ship, and make your body out of awesome stuff. But, the story doesn’t just stop there…

There’s a lot more to digestion than the food you eat. Even if you’re deciding to eat healthier food, your investment might be short-changed if you’re not honoring some of the life-changing things you’ll be learning about today.

Dr. Jillian Teta, the author of the hit book Natural Solutions for Digestive Health, is back on the show to help us process the little known things that make our digestion tick (beyond the food we eat!). So, if you’re eating a healthy diet but still not seeing the results you want, or if you’re not interested in changing your diet much at all, but still want to feel good and have strong digestive firepower, then this show will deliver the goods. Just click play, take good notes, and enjoy!

In this episode you'll discover:

  • Why the inside of your gut is sort of like a rain forest.
  • What the enteric nervous system is (this is important!).
  • Which important compounds the bacteria and cells in your gut are making for you.
  • Three reasons people need digestive support beyond basic dietary changes.
  • Why eating in your car might be hampering your digestion.
  • Why the pace in which you eat can either enhance or depress your digestive function.
  • The impact that chewing has on your overall digestion.
  • What it means to be an angry eater.
  • The simple science on why social media is so addictive.
  • Why movement = better digestive movement.
  • The importance of establishing a bathroom routine (especially if you need home court advantage!).
  • When and how to take antibiotics (this is crucial!).
  • What to look for when buying probiotics.
  • Whether or not prebiotics are important for supporting gut health.

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: 243-How_To_Improve_Your_Digestion_WITHOUT_Changing_Your_Diet.mp3
Category:general -- posted at: 10:29pm CDT

When you understand motivation, you finally take the training wheels off on your ride to success.

If you can actually hone in on why we do the things that we do, there’s no limit to what you can achieve. Without motivation, even the smallest tasks feel gargantuan. But, with motivation, there comes an overflow of focus and energy that puts conquering great feats on automatic.

We’ve all done it. There’s something we say we want to accomplish… something with our fitness, our career, our relationship, etc… but our actions don’t really match up to the result we say we want. Maybe we started with ample motivation in the beginning, but it has shriveled up like it’s too cold outside. We typically try again with similar results, or just give up and tell ourselves that the goal wasn’t that important to begin with. Motivation wains, and with it, so does our results.

Today you’re going to learn the science of motivation. We’re going to take a peek behind the curtain of your psyche and help you to do more of the things that you really want to do in your life. We should all be better able to understand what makes us tick, and that’s what this episode is all about. Being fit and healthy long-term boils down to applying specific mechanics. But you won’t do those mechanics if your motivation decides to bail on you when you need it most. The tips and insights you’ll learn today will definitely be valuable for a lifetime. So, click play, listen in, and let your motivation light you on fire!

In this episode you'll discover:

  • Why the mechanics of getting fit are easy, but it can still be difficult to do them.
  • The surprising way that caffeine functions in the human body (and how it affects body fat).
  • The critical difference between motivation and inspiration.
  • How leveraging the mirror neurons in your brain can help you to stay motivated.
  • Why we get emotional watching other people go through things (even though it’s not happening to us).
  • Why creating positive habits is still a stress on your brain.
  • The shocking way that music affects your performance during a workout.
  • How music influences our perception of pain.
  • Why peeling-the-onion and getting to the core of your desire to be fit can be game-changing.
  • What the observer effect is and how it impacts our behavior.
  • How to use social media to keep yourself accountable.
  • What social comparison theory is.
  • The most important things to know when selecting a workout partner.

Items mentioned in this episode include:

Download The Transcript

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: 242-6_Crucial_Keys_To_Long-Term_Fitness__The_Science_Of_Motivation.mp3
Category:general -- posted at: 9:21pm CDT