Coffee is the most commonly consumed beverage in the world. A hot cup of coffee is the first thing many folks think about when they start each day. And for years, health experts have had differing opinions on whether or not coffee is beneficial for human health. In most cases, when consumed in moderation, coffee can be a protective and valuable part of a well-rounded diet.

On today’s show, we’re diving into seven scientifically proven benefits of consuming coffee. You’re going to learn how drinking coffee can impact multiple processes in the body, including metabolism and fat loss, cognitive performance, energy levels, and so much more. You’ll also hear about the origins of coffee, and how it became so engrained in our culture.

We’re going to cover specific studies on how coffee consumption impacts human health and performance, as well as habits you can implement to optimize your caffeine habit. We’re going to dive into the ideal amounts of coffee you should consume to receive the maximum benefits, tips for timing your caffeine consumption, what to add to your coffee, and how to source your daily cup of joe. I hope you enjoy this episode on the mind-blowing benefits of coffee!

In this episode you’ll discover:

• The history of drinking coffee.
• An interesting connection between coffee consumption and visceral belly fat.
• How consuming caffeine can impact your metabolic rate.
• The connection between step count and drinking coffee.
• What the half-life of caffeine is, and the importance of having a caffeine curfew.
• How caffeine consumption can affect headaches.
• What brown adipose tissue is, and how it works.
• The fascinating connection between coffee, brown fat, and metabolism.
• Why sourcing organic coffee is important.
• The effects coffee consumption has on fatigue, endurance, and energy levels.
• A shocking relationship between coffee, inflammation, and longevity.
• How drinking coffee impacts levels of adiponectin.
• Why coffee can support satiety hormones and fat loss.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Inflammation Masterclass – Episode 497

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This time of year, a lot of folks are looking to create habit shifts in their lives. But what most people fail to recognize is that transformation starts from within; it begins with our mindset and the way we see ourselves. If you want to cultivate change, you have to focus on the way you think, not just what you do.

On this compilation episode of The Model Health Show, you’re going to hear incredible life lessons from self-development expert and bestselling author, Ed Mylett. Ed is sharing practical tools for transforming your life through changing your identity, real tips for improving your confidence, and how to upgrade your financial fitness.

There’s a reason why Ed is a globally recognized speaker, and today you’re going to hear powerful insights that can help you create the life you want to live. No matter what your goals are, this episode contains valuable tips to help you reach them. Please enjoy this episode with Ed Mylett! 

In this episode you’ll discover:

• Why confidence is often created out of necessity.
• How to channel the person you’re meant to become.
• The power of practicing gratitude.
• The two shifts in psychology that every successful person must go through.
• What the number one rule to cultivating self-confidence is.
• How your identity controls your level of success.
• Why self-worth and identity are like a thermostat.
• How to utilize resources and relationships to shift your identity.
• The power of controlling the first 30 minutes & the last 30 minutes of each day.
• Why keeping the promises you make to yourself is of upmost importance.
• What it means to max out.
• How to improve your financial fitness.
• What your reticular activating system is, and how to take advantage of it.
• Why being unrealistic is a good thing.
• The importance of asking yourself empowering questions.
• Why a pinata is the ultimate metaphor for life.
• The difference between time management and time manipulation.
• How to change your emotions through changing your physiology.
• What a multiplier is.
• The power of one more.

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! 
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Get Financially Fit & Upgrade Your identity with Ed Mylett – Episode 282
• Transform Your Mindset & Utilize the Power of One More with Ed Mylett – Episode 587
• The Power of One More by Ed Mylett
• Connect with Ed Mylett Website / Podcast / Instagram

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There are many habits and behaviors that impact our health and longevity including diet, activity, and sleep quality. But it turns out that there’s one factor that has the biggest influence on our overall happiness and quality of life: our relationships. 

Today’s guest, Dr. Robert Waldinger, is a professor of psychiatry at Harvard Medical School. He is also the director of the Harvard Study of Adult Development, one of the longest-running longitudinal studies on human happiness, health, and longevity. In the book The Good Life, Dr. Waldinger and his associate director share principles of a fulfilling and meaningful life.

In this interview, you’re going to hear the fascinating science of how our relationships impact our happiness. We’ll discuss what makes a good relationship, how to strengthen existing connections, and tips for cultivating new relationships. This episode is packed with tons of scientifically proven tips to create a happier and longer life through our connections with those around us. Enjoy!

In this episode you’ll discover:

• Why the Harvard Study of Adult Development was created. 
• The difference between cross-sectional and longitudinal research.
• How health, happiness, and longevity are connected.
• What the number one controller of human happiness is.
• How strong relationships can relieve stress.
• The connection between loneliness and low-level chronic stress.
• What defines a good relationship.
• The definition of socioemotional learning.
• Why social fitness is a critical component of health. 
• How to bring a sense of curiosity to your relationships.
• Two strategies for healthier communication.
• Why using extremes is unhelpful.
• The power of having a beginner’s mind.
• What the most basic form of love is.
• The importance of asking open-ended questions.
• What the biggest myth of happiness is.
• Healthy strategies for incorporating social media into your relationships.
• Three questions to ask yourself about a difficult relationship.
• Important components that are missing in electronic communication.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• The Good Life by Drs. Robert Waldinger & Marc Schulz
• The Harvard Study of Adult Development
• Connect with Dr. Robert Waldinger Website / Twitter / Facebook

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Implementing a consistent and healthy morning routine is a powerful way to improve your physical health and psychology. A solid morning routine can set the tone for your entire day, boost your energy, enhance productivity, and help you feel more in control. 

On today’s show, you’re going to learn five habits you can incorporate into your morning routine in order to improve your metabolic health, mental health, and cognitive performance. We’re going to cover everything from hydration and movement to enhancing social media habits, and even how to optimize your morning cup of joe. These scientifically proven tips are based on the principles of circadian medicine and will promote a healthy and productive day.

Best of all, implementing these tips into your routine does not require an entire lifestyle overhaul. You’re going to hear basic and realistic habits that will yield big results. No matter what your mornings currently look like, I think you’ll find something in this episode that can have a positive impact on your life. Enjoy!

In this episode you’ll discover:

• How your circadian timing system works.
• Three main reasons why a healthy morning routine is helpful for your brain & biology.
• How to create new habits, & what makes them stick.
• What a habit loop is.
• The importance of proper hydration, especially in the morning.
• How drinking adequate water can aid in fat loss.
• The power of having small wins.
• How to improve your perception of your day.
• The importance of taking time to empower and improve yourself.
• What it means to proactively create your day. 
• How to use journaling and visualization to your advantage.
• The various benefits of physical activity.
• How moving your body impacts your cortisol levels.
• The connection between exercise and mental health.
• What impacts UV light has on our biology.
• Simple ways to add morning sunlight to your day.
• How to optimize your coffee routine.
• Three things to avoid in the morning.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• The Science of Setting & Accomplishing Goals with Michael Hyatt – Episode 260
• How Your Thoughts Control Your Biology with Dr. Joe Dispenza – Episode 383
• Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649
• Evening Routines That Enhance Sleep & Accelerate Fat Loss – Episode 216
• How Social Media Affects Our Psychology with Adam Alter – Episode 434
• Braden dancing in the rain

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For most of human history, the medical field has compartmentalized the brain, as if it exists in isolation from the rest of the body. But just like any other organ in the body, the brain is an essential component of our biology that cannot be separated from the inner workings of the entire system. The more we learn about topics like the gut-brain axis or neurotransmitters in the gut, the clearer it becomes that mental health and whole-body health are intricately connected.

Today’s guest, Dr. Christopher Palmer, is a Harvard psychiatrist and researcher who studies the intersection of mental health and metabolic health. In his book, Brain Energy, Dr. Palmer discusses the cause of mental illnesses and offers new solutions for long-term healing. In this interview, you’re going to learn about how metabolic health and mental health are connected, the truth about the role genetics play in mental illnesses, and how current treatments in psychology are really stacking up.

At a time when so many folks are suffering from mental health disorders, this topic is more important than ever. The more we understand about mental health, the more we can help those who are suffering. I hope you enjoy this conversation with Dr. Christopher Palmer!

In this episode you’ll discover:

• How many people worldwide suffer from mental health disorders.
• What the number one cause of disability is.
• The sad truth about treatment for depression.
• What the biopsychosocial model in psychology is.
• The side effects of common antidepressants.
• How mitochondria, epigenetics, and mental health are connected.
• Why metabolic health and mental health are inseparable.
• Three main problems with the DSM.
• How insulin receptors in the brain function.
• What glucose hypometabolism is, and how it affects the brain.
• The connection between metabolic diseases and the prevalence of autistic children.
• Dr. Palmer’s personal experience with the ketogenic diet.
• What the metabolic theory of mental illness is.
• The definition of hyperexcitability.
• Similarities between epilepsy and mental health.
• Foundational behaviors for improving mental health.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• Brain Energy by Dr. Christopher Palmer
• Connect with Dr. Christopher Palmer Website / Facebook / Instagram

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There are a multitude of reasons why folks exercise: for aesthetics, for mental health, and even enjoyment. But it’s critical that we recognize that our bodies require certain inputs and movements for overall health and longevity. On today’s show, you’re going to learn the five most important rules for human functionality and fitness. 

We’re going to cover some of the basic movement patterns that our genes expect, like walking and building muscle. We’ll also talk about the importance of mobility and variety, and how movement inputs can affect our biological functions like hormones, immunity, and metabolic health.

No matter your fitness level or goals, these five rules are critical for creating a functional body. Upgrading your functionality can promote so many other areas of your overall health, boost your mood, and improve your daily life. I hope you carry these five rules with you not only today but for your lifetime.

In this episode you’ll discover:

• How the human body allocates energy expenditure.
• Why sedentary behavior is harmful for our biology.
• What it means to incorporate movement nutrients.
• How to improve your mobility.
• The number one movement for human function and fitness.
• How walking impacts our hormonal health.
• The connection between testosterone levels and step count.
• Why healthy testosterone levels are key to overall human vitality.
• How walking can improve insulin sensitivity and metabolic health.
• The far-reaching benefits of grip strength.
• Specific exercises you can do to improve your grip strength.
• The importance of building muscle for human health.
• How often you should strength train for functionality.

Items mentioned in this episode include:

• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Hip Mobility Circuit by Luka Hocevar
• Why Fertility Rates Are Rapidly Decreasing with Mike Mutzel – Episode 642
• The Muscle-Brain Connection – Episode 331

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Stress is an inherent part of the human experience. No matter your circumstances, you’re bound to face stress in the form of interpersonal struggles, work or financial demands, or even just general uncertainty and pressure. No one is immune from the realities of stress, but luckily there are some things we can do to make the impacts of stress less harmful.

Today’s guest, Dr. Elissa Epel, is an internationally renowned psychologist, bestselling author, and expert on building stress resilience for optimal aging and overall well-being. On today’s show, she’s sharing incredible insights from her new book, The Stress Prescription, on real-world strategies to improve the way you perceive stress. You’re going to learn about the body’s stress response system, and how it impacts a myriad of biological functions like aging and sleep.

Dr. Epel is sharing a wealth of data on how stress impacts the body, and how to dampen the blow of stress with mindset shifts, exercises, biohacking strategies, and so much more. Learning how to modulate your response to stress is something we can call benefit from, and I hope you find this information empowering. Enjoy!

In this episode you’ll discover:

• What percentage of visits are caused by stress-related illnesses.
• Why stress is a critical component of our motivational system.
• How our stress response system works.
• What telomeres are and how to protect them.
• How the anti-aging enzyme telomerase works.
• What our default stress baseline is.
• How stress can impact your sleep quality, recovery, and mitochondrial health.
• What uncertainty tolerance is, and realistic ways to build it.
• How meditation can change your stress resilience on a long-term basis.
• My personal meditation practice, and how that relationship has changed over time.
• What it means to be the lion.
• The connection between adverse childhood experiences and stress responses.
• How stress can negatively impact your metabolism and body composition.
• Specific exercises and behaviors that can positively alter your stress response.
• The importance of bookending your day with joy.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• The Stress Prescription by Dr. Elissa Epel
• The Telomere Effect by Drs. Elizabeth Blackburn & Elissa Epel
• The Big Joy Project
• Connect with Dr. Elissa Epel Website / Twitter / Instagram

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There’s so much conflicting information about human nutrition, metabolism, and weight loss. One of the most pervasive pieces of diet nutrition that most folks subscribe to is the concept of “calories in, calories out.” While this model isn’t inherently wrong, it also doesn’t paint the full picture of how human digestion works. Today we’re going to unpack exactly how our bodies process and assimilate the foods we eat.

On today’s show, you’re going to hear an interview I did with Dr. Steven Gundry on The Dr. Gundry Podcast. We’re diving into topics like the science of calories, epicaloric controllers, how macronutrients influence our weight, and how our brain can control how our metabolism works. You’re going to learn about specific foods you can eat to improve your health, and how processes like blood sugar and inflammation could be negatively impacting your body’s overall function.

You’ll also learn how body fat works, and the specific types of fat our body has. This episode gets to the truth about calories, and how you can start eating in a way that optimizes your brain, body composition, and overall well-being. I believe that this interview is full of information that you can begin to implement no matter your starting point; so listen in and enjoy the show!   

In this episode you’ll discover:

• The importance of utilizing instinctive elaboration by asking empowering questions.
• What the number one purpose of our body fat is.
• Different types of storage fats and their specific roles.
• Which type of fat our brain is comprised of.
• Why conflating diet success with hunger is dangerous.
• What epicaloric influences are.
• Six specific epicaloric controllers that are impacting your metabolism.
• How your body processes whole foods versus processed foods.
• What the thermic effect of food is.
• How your microbiome can influence your metabolism.
• Why hypothalamic inflammation can decrease your calorie burn.
• The importance of increasing the diversity of foods you eat.
• A connection between microbiome diversity, obesity, and risk for chronic diseases.
• How eating protein for breakfast can help you lose weight.
• What you should know about the RDA for protein.
• How DHA consumption can improve your memory and focus.
• The best whole food sources of DHA.
• How blood sugar control can influence your emotions.
• The role magnesium plays in reducing stress and regulating emotions.
• How we can leverage our psychology to make healthier choices.

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 at checkout for 15% off!
• The Dr. Gundry Podcast
• Eat Smarter

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With the New Year upon us, a lot of people are gearing up to make monumental shifts in their nutrition and fitness habits. But statistics show that most folks don’t sustain their resolutions for longer than a few months. What can we do to improve our habits without setting goals that are destined to fail? My friend, Don Saladino, knows a thing or two about transforming physiques and getting in the right mindset to improve your health.

Don Saladino is a coach and fitness and entrepreneur who has worked with numerous celebrities and professional athletes to take their fitness to the next level. What I love about Don is that although he knows what it takes to train like a superhero, he is also a big believer in consistent and sustainable habits for everyday people. On today’s show, Don is sharing how to maximize your results and change your habits in a real, accessible manner.

In this interview, Don is sharing so many useful tips on topics like the right way to incorporate cardio into your routine, building a culture of health and fitness in your family, and the best exercises for building stronger glutes. We’re going to talk about the connection between exercise and aging, the basic tenets of a healthy diet framework, and a whole lot more. I hope this episode inspires you to create change in a realistic way and to set goals that you can approach no matter the date on the calendar. Enjoy!

In this episode you’ll discover:

• How many steps you should aim to take per day.
• Three different types of cardio, and when to utilize each.
• How your stress levels should influence your training methods.
• What one of the top causes of injuries during workouts is.
• The importance of earning the right to do certain movements.
• What a rest day looks like for Don.
• How to take a minimalistic approach to training.
• Why consistency trumps intensity.
• The crucial lifestyle factors that impact your results.
• How to empower your children to make healthy choices.
• Why strength and resiliency are important goals as we age.
• The foundational tenets of a healthy diet.
• Why strength training is essential for women.
• The best foundational movements for glute development.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Levels.link/model
• Dailydoselife.com -- Use code SHAWN20 for 20% off Daily Dose meal plans!
• Connect with Don Saladino Website / Instagram

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The exciting field of microbiome research has exploded in recent years. As researchers dive into the connection between humans and our microbes, the more we learn about promoting health, reversing disease, and so much more. What’s interesting about this specific line of research is that while we’ve uncovered so much information about the function and role of the microbiome, there’s still so much to be discovered.

Today’s guest, Dr. Suzanne Devkota, is the director of the Cedars-Sinai Microbiome Institute, where she studies the fascinating intersection between diet and the microbiome. On today’s show, she’s sharing the latest science on how nutrients influence our microbes. You’re going to learn about the link between microbiome and chronic illnesses, and what to include in your diet for a robust, diverse microbiome.

We’re also going to talk about the science behind fecal transplants, how your environment influences your microbiome, and what you should know about taking a probiotic. Dr. Devkota is a wealth of information, and I hope you find this episode useful. Enjoy!

In this episode you’ll discover:

• The number of microbes that live in and on our bodies.
• How the human microbiome evolved over time.
• Essential vitamins and nutrients our microbes produce.
• How damaging your microbiome can result in nutrient deficiencies.
• The relationship between the microbiome and short-chain fatty acids.
• How Dr. Devkota became interested in studying the microbiome.
• Which environmental factors influence your microbial makeup.
• The importance of having a diverse microbiome.
• What impact cohabitation has on the microbiome.
• How a fecal transplant works and which conditions it can treat.
• Why an omnivorous diet is beneficial for microbes.
• Behaviors that can alter your microbiome negatively.
• How over-sanitizing negatively impacts the health of our society.
• What the hygiene hypothesis is.
• How endocrine disruptors can get stored in fat cells.
• Three main things you should look for in a probiotic.
• The role of fermented foods in gut health.
• What to ask your provider before taking an antibiotic.
• The main components of a microbiome-friendly diet.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• Connect with Dr. Suzanne Devkota Website / Instagram / Twitter

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