“Let the world know why you’re here and do it with passion.” – Wayne Dyer

On this special episode, we’re celebrating ten years of The Model Health Show by highlighting ten of the biggest lessons I’ve learned about growth and success along the way. We’re diving into topics like the power of goal setting and accountability, how to use cultivate success through consistent action, and how to elevate through rewarding relationships.

You’re going to hear about important topics like authenticity, excellence, and building resilience. I’m sharing some of the biggest hurdles I’ve had to overcome in order to experience growth. I’m also sharing my heart and mission behind starting The Model Health Show, and what has driven me to continue recording for the past decade.

My intent is that this episode inspires you to chase after your goals and ambitions, to understand your unique strengths, and empowers you to serve others in a way that brings you the same sense of fulfillment that I’ve been fortunate enough to experience the past ten years. Enjoy!

In this episode you’ll discover:

• My motivation behind starting The Model Health Show.
• The power of accountability.
• Why you should create intentional goals.
• How to use consistency to create success.
• Why honoring your uniqueness can help you connect with others.
• How to utilize the power of the 10,000-hour rule.
• What it takes to become excellent.
• The definition of grit.
• How to ask yourself more empowering questions.
• The power of establishing healthy, rewarding relationships.
• Why identifying with issues you care about can help you become successful.
• The importance of having the ability to question your biases.
• How to ensure you don’t become dogmatic.
• Why serving others creates fulfillment.
• The advantage of becoming fit and healthy.
• Why taking care of your health can help you serve your purpose.

Items mentioned in this episode include:

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• Paleovalley.com/decade -- Get 100% grass-fed beef sticks for only $4.99!

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The beauty of creating a routine that supports your wellness is that aside from a few basic tenets, you can choose what types of practices fit your preferences and lifestyle. If you have access to a sauna, it can be an efficient means to reduce stress, enhance recovery, and lower inflammation. Although sauna therapy has been a tradition in certain cultures for thousands of years, it’s also a current trend in the wellness space due to its numerous science-backed health benefits. When my friend, Prince EA, had the idea to start a podcast in a sauna, I was happy to have a conversation with him about all things health.

On today’s show, you’re going to hear my interview with Prince EA’s new podcast, Sauna Sessions. We’re going to cover a wide variety of health topics like how vitamin D impacts your hormones, how hydration plays a role in brain function, and simple rules for healthy eating. We’ll talk about the studies behind declining fertility rates and what you can do to boost your reproductive health. You’ll also learn about how environmental factors like epicaloric controllers and epigenetic controls can influence your weight and risk for disease.

In this interview, I’ll be sharing some of my personal story of regaining my health, my current fitness routine and how it can fluctuate, and my philosophy on supplementation. We’re also going to cover some nutrition basics, the number one exercise for human health, simple biohacks you can incorporate into your routine, and so much more. This episode is packed with tons of insights you can use to take action on your health today! I hope you enjoy my interview from Sauna Sessions with Prince Ea.

In this episode you’ll discover:

• The health benefits of sauna therapy.
• How spending time in the sun can improve your hormones.
• The best foods for boosting your vitamin D levels.
• What percentage of Americans suffer from chronic illnesses.
• How epigenetic controllers and epicaloric controllers impact your health.
• My current fitness routine.
• Which exercises are essential for human health.
• The shocking rates of infertility.
• How walking and testosterone levels are linked.
• Which processes in the body are negatively affected by dehydration.
• What percentage of the brain is made of water.
• How the glymphatic system works.
• What water induced thermogenesis is.
• A hierarchy of healthy water sources.
• How excessive hand sanitizer use can put your health at risk.
• What chronobiology is.
• Two tips for healthy eating.
• My personal stance on supplements.
• Three biohacks you need to know to enhance your health.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Sauna Sessions with Prince EA
• Eat Smarter
• Sleep Smarter
• 5 Ways That Love Affects Your Health – Episode 660
• Power vs. Force by Dr. David R. Hawkins
• Everyday Enlightenment by Dan Millman

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Over the last few decades, the human environment has changed significantly. We’ve introduced new technologies, foods, and inputs into our daily life such as the widespread use of antibiotics, ultra-processed foods, and much more. But what we’ve overlooked is that rapid and extreme changes to our environment have had a negative effect on our microbiome and our overall health. Today’s guest, Tim Spector, is one of the leading experts in the world on the microbiome.

Tim Spector is an award-winning scientist and author with an expertise in epidemiology, nutrition, and the microbiome. As the leader of the largest study on identical twins, Tim has a wealth of knowledge on the impact genetics and environment have on human health. On this episode of The Model Health Show, he’s sharing fascinating insights from his newest book, Food for Life. You’re going to hear the latest science on how our nutrition impacts our microbiome ultimately dictates health outcomes.

In this interview, Tim is sharing the science behind the human microbiome, including its connection with the immune system, cravings, allergies, and so much more. You’ll learn about how your diet and environment influence your gut health, and tips to support a healthy microbiome. This episode is packed with incredible information on the link between diet and microbial health, and I know you’re going to take away actionable steps to improve your health.

In this episode you’ll discover:

• What digestion transit time is, and what it can tell you about your health.
• How your gut microbes act as little pharmacies.
• The many roles and functions of the human immune system.
• How allergies occur, and why their rates have skyrocketed in recent decades.
• What blastocysts is, and its surprising impacts on human health.
• How your microbes can dictate your food cravings and preferences.
• The real science behind how taste works.
• Why consuming fermented foods is associated with better health outcomes.
• How to exercise your taste buds.
• Details of the Zoe Health Study on Covid-19 symptoms.
• The truth about the calories in, calories out model.
• How ultra-processed food impacts your microbiome.
• Interesting facts about how identical twins’ microbiomes can vary.
• The importance of having a diverse diet.
• Five tips to support a healthy microbiome.
• How many plants you should aim to eat per week.
• The impact polyphenols have on the microbiome.
• How to utilize time-restricted eating for gut health.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• Food for Life by Dr. Tim Spector
• The Diet Myth by Dr. Tim Spector
• Spoon-Fed by Dr. Tim Spector
• JoinZoe.com -- Use code MODEL10 for an exclusive discount!
• Connect with Dr. Tim Spector Website / Twitter / Instagram 

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As we age, there are a multitude of factors that influence our quality of life. Our nutrition, sleep quality, and movement practices all play a role in how our brains and bodies operate into our golden years. But the latest data affirms that the one factor that has the biggest influence on our health as we age is actually our mindset.

Today’s guest, Steven Kotler, is a New York Times bestselling author, human performance expert, and the executive director of the Flow Research Collective, a research organization that is dedicated to studying the science behind human peak performance. Not only does Steven Kotler possess a deep understanding of the science of aging, but he also has the willingness to put his theories to the test.

In his new book, Gnar Country, Steven details his experience learning how to park ski at the age of 53—a skill that is thought of to be unlearnable past the age of 35. Today, he’s sharing the insights he learned on his journey, including the keys to peak performance aging, flow state, and proven tools for increasing longevity and human potential. If you want to have a meaningful, vibrant, and long life, you’re going to love this interview with Steven Kotler!

In this episode you’ll discover:

• What flow state is, and how it impacts the brain and body.
• How to prefrontal cortex reacts to a state of flow.
• Which neurochemicals react to flow state.
• The powerful anti-aging properties of flow.
• How much your creativity can spike during a state of flow.
• The four-stage process of creativity.
• Which factors have the biggest impact on longevity.
• The link between brain performance and thigh strength.
• A list of peak performance basics.
• How sleep affects your ability to reach flow state.
• Three of the best long-term anti-anxiety strategies.
• Why utilizing a daily gratitude practice can make you more flow prone.
• How to access the calming effects of exercise.
• What flow triggers are.
• The interesting connection between flow and play.
• Why lifelong learning can preserve brain function.
• What it means to create a filter for your decisions.
• How to utilize a multi-tool solution to reach your goals.
• What stack protocol is.
• How to achieve peak performance aging.
• The connection between flow and immune function.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Gnar Country by Steven Kotler
• The Art of Impossible by Steven Kotler
• Stealing Fire by Steven Kotler
• The Rise of Superman by Steven Kotler
• Abundance by Steven Kotler
• GetMoreFlow.com
• Flow Research Collective
• Connect with Steven Kotler Website / Instagram

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Did you know that balancing your blood sugar can impact nearly every aspect of your health? Your skin, mood, inflammation levels, body composition, and much more are influenced by your glucose levels. If you can learn how to eat in a way that consistently supports stable blood sugar, you can transform your health.

Today’s guest, Jessie Inchauspé is a biochemist and international bestselling author who is on a mission to share cutting-edge science in an accessible, approachable way to help people gain power over their health. In this interview, she’s sharing her best science-backed blood sugar management hacks from her new book, The Glucose Goddess Method. Jessie is sharing realistic and practical ways to stabilize your blood sugar levels – without completely overhauling your diet.

You’re going to learn the science behind blood glucose and how it impacts various functions in the body. You’ll learn the science behind cravings, the connection between mental health and blood sugar, and four scientifically proven glucose management hacks you can implement to begin improving your health today. Jessie is incredibly knowledgeable on the topic of blood sugar control, and I know you’re going to love the accessible way she shares her expertise. Enjoy!

In this episode you’ll discover:

• How chronic glucose spikes increase cravings & increase the likelihood of weight gain.
• The role of insulin in the body.
• Three negative consequences of a glucose spike.
• What it’s like to be on a glucose rollercoaster, & how it affects your mitochondria.
• How to encourage your body to go into fat-burning mode.
• The connection between inflammation and blood sugar.
• What glycation is and how blood sugar spikes are connected.
• The fascinating biology behind cravings.
• Four science-backed glucose management hacks you can use to improve your health.
• How switching to a savory breakfast can change the course of your entire day.
• Four main components of a blood sugar-supportive breakfast.
• How consuming vinegar impacts glucose spikes and insulin levels.
• The connection between blood sugar spikes and skin health.
• How Jessie improved her mental health by stabilizing her blood sugar levels.
• Why feeling good should be your primary health goal.
• How low glucose levels create a stress response in the body.
• The science behind how fiber in vegetables can lessen glucose spikes.
• How moving your muscles after a meal can impact your blood sugar levels.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• The Glucose Goddess Method by Jessie Inchauspé
• Glucose Revolution by Jessie Inchauspé
• Connect with Jessie Inchauspé Website / Instagram

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We all encounter stress regularly in some capacity. Whether you have past traumas, injuries, or the stress of daily routines, our bodies can easily become overwhelmed by absorbing the hits and blows of life. And while stressful events are often avoidable, what we can focus on is building stronger, more resilient bodies that can recover from whatever life throws our way.

Today’s guest is world-renowned coach and fascia expert, Jill Miller. Jill has over 30 years of experience studying corrective movement. She’s here to share her expertise on posture and movement, how to recover faster, and how to build a resilient body with principles from her book, Body by Breath.

We’re going to cover the anatomy of the diaphragm, the power of breath, and how to tap into true healing by connecting with your body. You’ll learn about connecting with your parasympathetic nervous system, the body’s natural relaxation response, how to optimize your diaphragm, and so much more! So listen in, take some notes, and enjoy the show!

In this episode you’ll discover:

• What true recovery looks like.
• Four main tools you can use to increase your parasympathetic tolerance.
• Why your breath is a built-in reset button.
• How the human diaphragm works.
• The connection between your breath and your mindset.
• What nasal laterality is.
• How the diaphragm impacts core strength and posture.
• The role the diaphragm plays during childbirth.
• How many reps per day the diaphragm performs.
• The connection between the heart and the diaphragm.
• Jill’s personal experience with healing and connecting with her body.
• How proprioception and interoception work.
• What fascia is.
• The number of neurons in fascia tissues.
• How to improve posture.
• What it means to be resilient.
• The 5 Ps of the parasympathetic nervous system.

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! 
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Body by Breath by Jill Miller
• Roll Model by Jill Miller
• The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
• Connect with Jill Miller Website / Facebook / Instagram

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In our fast-paced, modern society, it’s not uncommon to experience low energy, high stress, and trouble sleeping. If you struggle with symptoms like poor sleep or stress management, you might be among the thousands of folks who are suffering from adrenal dysfunction. And unfortunately, conventional medicine tends to dismiss symptoms of adrenal fatigue as normal or deny the existence of adrenal fatigue altogether.

On today’s show, you’re going to learn about the role and importance of the adrenal glands for overall health and vitality. You’ll hear about the relationship between thyroid health and adrenal health, the causes of adrenal dysfunction, and simple, realistic lifestyle habits you can implement to restore adrenal health. Our guest, Dr. Izabella Wentz, is an integrative pharmacist who is passionate about helping patients find the root cause of symptoms that hold them back from thriving.

Dr. Wentz is back on The Model Health Show to share her expertise on adrenal health, thyroid health, and how they impact multiple functions and processes in the body. You’re going to learn what the adrenal glands are, how they can become imbalanced, and the best practices for creating a healthier, more resilient stress response in your body. I hope you enjoy this interview with the brilliant Dr. Izabella Wentz!

In this episode you’ll discover:

• What the HPA axis is, and its connection to metabolic health.
• Two of the most important glands for our metabolism.
• The numerous roles and responsibilities of the thyroid gland.
• Common symptoms of thyroid dysfunction.
• How Dr. Wentz became interested in studying thyroid health.
• The connection between thyroid health and adrenal health.
• How thyroid hormones work.
• The symptoms of adrenal dysfunction.
• How stress can trigger adrenal dysfunction. 
• The impacts stress has on cortisol production.
• Why women are more likely to have thyroid conditions and adrenal dysfunction.
• How to use safety signals to help your body feel safe.
• The role sleep plays in adrenal health.
• Specific foundational nutrients to restore adrenal health.
• The importance of incorporating pleasurable activity into your day.

Items mentioned in this episode include:

• PaleoValley.com/model -- Use code MODEL for 15% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Heal Your Thyroid with the Hashimoto’s Protocol with Dr. Izabella Wentz – Episode 220
• Adrenal Transformation Protocol by Dr. Izabella Wentz
• Hashimoto’s Thyroiditis by Dr. Izabella Wentz
• The ABCs of Adrenals
• Connect with Dr. Izabella Wentz Website / Facebook / Instagram

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Humans have been consuming various teas for thousands of years for a myriad of reasons. Whether you’re trying to unwind, soothe a scratchy throat, or warm up on a cold day, drinking a cup of hot tea can be a soothing ritual. In many cultures and traditions, tea also serves as a medicinal, health-promoting beverage that can lower inflammation, support your metabolism, prevent diseases, and much more.

On this episode of The Model Health Show, you’re going to learn about ten specific teas and their health-supporting, science-backed benefits. You’ll learn about the origins and history of multiple varieties of tea, including black tea, green tea, rooibos, and more. You’ll hear the traditions of each tea, plus the evidence supporting their health benefits.

You’re going to learn which teas can support your metabolism, microbiome, fertility, mental performance, and more. Whether you’re a tea aficionado or a beginner, I think this episode will inspire you to add more tea into your wellness routine. So click play, and enjoy the show!

In this episode you’ll discover:

• How gynostemma tea affects levels of body fat and muscle tissue.
• The incredible anti-diabetic effects of drinking gynostemma tea.
• Which tea has an influence on hormone-sensitive lipase.
• What impacts pu-erh tea has on the gut microbiome.
• The history of consuming green tea.
• How drinking green tea regularly affects breast cancer risk.
• The unique mental health benefits of L-theanine.
• How drinking black tea can influence weight loss and fat burning.
• The impacts oolong tea has on human metabolism.
• Two ways in which white tea can support healthy body composition.
• The connection between fertility and white tea consumption.
• Which tea is known for its potential to reduce kidney stones.
• The anti-angiogenesis properties of turmeric tea.
• How yerba mate compares to green tea.
• The importance of avoiding heavy metals and plastics in tea.

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!

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Our hormones are an integral part of our overall health. And while you might hear phrases about mood swings or hormones being “out of whack,” most folks have little understanding about the network of hormones in our body and the critical roles they play. Here to break down the importance of hormones is Dr. Anna Cabeca.

Dr. Anna Cabeca is a hormone expert, triple board-certified OBGYN, and the author of The Hormone Fix. She’s back on The Model Health Show to demystify hormones like oxytocin, cortisol, and insulin. We’re diving into how your hormones impact everything from sexual desire to sleep and mood.

You’re going to learn about how unbalanced hormones can contribute to weight gain, how to create morning and evening routines that support hormone health, and specific ways to improve your sexual function and drive. We’ll also discuss hormonal shifts like menopause, simple lifestyle habits you can implement to optimize your hormonal health, and so much more. Dr. Cabeca has a wealth of knowledge in the field of hormones, and I know you’re going to have some key takeaways from this episode. Enjoy!

In this episode you’ll discover:

• How our metabolism changes as we age.
• Why hormonal changes during menopause can cause weight gain.
• What obesogens are.
• The importance of eliminating exposure to hormone disruptors.
• What it means to have the second spring of your life.
• The benefits of quality sleep, and how to improve it.
• Supplements for supporting sleep during perimenopause.
• The health benefits of maca.
• Three factors that can interfere with our sexual drive.
• What the oxytocin gap is.
• How to increase oxytocin levels naturally.
• The different ways men and women are affected by oxytocin.
• Three primary reasons couples end up in a sexless marriage.
• The difference between primary and secondary sexual desire.
• Two secrets Dr. Cabeca wants men and women to know about each other.
• How insulin sensitivity impacts hormone levels.
• Why dietary fat is key to healthy hormones.
• The connection between gluconeogenesis and estrogen.
• How reducing inflammation can support metabolic health.
• The best foods to increase oxytocin.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• MenuPause by Dr. Anna Cabeca
• The Hormone Fix by Dr. Anna Cabeca
• Sexual CPR by Dr. Anna Cabeca
• Mighty Maca
• Sleep Smarter
• Connect with Dr. Anna Cabeca Website / Podcast / Instagram / Facebook

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The collective health of our citizens has been progressively declining for decades. Every year, rates of chronic health conditions like obesity, cardiovascular disease, and autoimmune diseases are on the rise. And as our rates of disease rise, our life expectancy is on the decline. On today’s show, you’re going to learn about the root cause of our failing health, and what we can do to create a healthy future for ourselves and the planet. 

Our guest today is Dr. Zach Bush, is a physician who specializes in internal medicine, endocrinology, and hospice care. He is also the founder of The Journey of Intrinsic Health and Farmer’s Footprint. Dr. Bush is passionate about how our planet’s health impacts human health. He’s back on The Model Health Show to break down the root cause of our chronic health epidemics and how we can restore our health.

In this interview, you’re going to learn about how the advent of herbicides and pesticides coincided with skyrocketing rates of disease. Dr. Bush is sharing powerful insights on agriculture in the US, how to eat in a way that supports your gut health, and the important connection between humans and nature. I hope you enjoy this episode with Dr. Zach Bush!

In this episode you’ll discover:

• What percentage of American adults are clinically obese.
• How carbon cycles work.
• Which year glyphosate was implemented into our food system.
• The problem with statin drugs.
• How chemicals in our food system caused an inflammatory cascade.
• Why herbicides and pesticides are harmful for our enzyme pathways.
• What the root cause of obesity is.
• The percentage of US soil that is damaged.
• How to save money and eat healthy at the grocery store.
• The connection between nature and health.
• Why fiber is a critical component of fruit.
• What a zombie sugar is.
• Shocking statistics about food on American farms.
• How to improve your family’s health by incorporating biodiversity on your plate.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• EWG’s Dirty Dozen and Clean Fifteen
• Intelligence of Nature  -- Save 15% off your first purchase with the code MODEL
• The Journey of Intrinsic Health
• Farmer’s Footprint
• Connect with Dr. Zach Bush Website / Instagram / Facebook

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