Daily social media use is a common practice in our modern society. And while there are many benefits to utilizing the power of social media, it can also negatively impact our mental health, sleep quality, weight, and productivity levels. The key to healthier technology habits is to practice more awareness and intentionality.  

On this episode of The Model Health Show, you’re going to hear from two incredibly intelligent experts on the topic of technology, social media, and focus. Adam Alter and Cal Newport are sharing powerful insights into the deceptive ways technology can distract us, and what we can do to create stronger boundaries around our devices and apps.  

You’re going to learn about how technology is intentionally designed to distract you, how things like Facebook likes can destroy your self-esteem, and the major problem with exposing our kids to social media. This episode contains tangible tools and strategies you can use to set limits around screen time, take back control of your focus, and spend your time more purposefully doing the things that you love and value. Enjoy! 

In this episode you’ll discover:

• The connection between screen time and body weight in adolescents. 
• How many times per day the average person checks their phone. 
• The fascinating way tech products are designed to hook us. 
• How having your phone nearby can weaken your connection with others. 
• Why your willpower is like a gas tank. 
• How social media apps are purposely designed to override your willpower. 
• The smartest feature Facebook designed to hijack our attention.
• Why humans are designed to latch onto negative feedback. 
• What behavioral addiction is. 
• How context affects addiction.
• What digital amnesia is. 
• How to intentionally create time during your day without screens.
• Why concentrating intensely allows you to learn complicated things faster. 
• What the digital attention economy is, and how it affects our kids. 
• Why we should demand more focus in our lives.
• What attention residue is, and why we should be worried about it. 
• Different scheduling philosophies you can use to get into deep work. 
• Why you should practice being bored. 
• How narrowing your attention can make you happier and more successful. 

Items mentioned in this episode include:

• Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
• Organifi.com/smarterkit - Get a FREE copy of my National Bestseller Eat Smarter Family Cookbook when you buy the kit! 
• How Social Media Affects Our Psychology with Adam Alter – Episode 434
• Protect Your Mental Energy with Cal Newport – Episode 276
• Irresistible by Adam Alter
• Intentionally Unplugged - Order your Unplugging Box to store your devices
• Deep Work by Cal Newport  

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There’s a lot of noise out there when it comes to fitness, nutrition, and reaching your body composition goals. But if you want to create results, the best mode of action is to follow those with a proven track record, like my friend Mike Dolce. Mike is a four-time World MMA Trainer of the Year and the founder of The Dolce Diet. 

He has over 20 years of experience training both elite athletes and everyday folks to reach their fitness goals. On this episode of The Model Health Show, Mike is back to dispel some of the biggest myths in the health and fitness space. You’re going to learn the truth about the ‘calories in, calories out’ method, the truth about losing fat and gaining muscle, and simple diet principles that are often overlooked. 

This episode contains conversations on the power of digestion, calorie expenditure, and the importance of living in alignment with your priorities. You’ll learn about the importance of vetting where you’re getting your advice, calculating your protein needs, and the power of being diligent. Click play to hear all of this and more from the incredible Mike Dolce! 

In this episode you’ll discover:

• The connection between dieting and weight gain. 
• Why counting calories is inefficient. 
• The power of adding more muscle to your frame. 
• Why you probably need more protein.
• How your digestion factors into your caloric intake. 
• The importance of food quality.
• How overeating processed foods contributes to obesity. 
• The weaponization of science in nutrition. 
• Why fasted cardio has a myriad of benefits. 
• The importance of eating until satisfied. 
• How calorie expenditure factors into your fitness.
• The easiest way to reach your body composition goals. 
• Why Mike pivoted his career.
• The importance of living in alignment with your priorities.

Items mentioned in this episode include:

• Onnit.com/model - Save an exclusive 10% on performance supplements & tools!
• PaleoValley.com/model - Use code MODEL for 15% off!
• Connect with Mike Dolce Website / Podcast / Instagram

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Regenerative medicine is a fascinating practice that is focused on healing, repairing, and replacing damaged cells. Through using modalities like stem cells and gene therapy, scientists are uncovering ways to tap into the human body’s incredible and innate ability to heal itself. And for our chronically ill society, the future of regenerative medicine offers hope for a brighter future of healthier, longer-living humans. 

Dr. Adeel Khan is a regenerative medicine expert with a proven track record of creating results through innovative therapies like stem cell treatments. On this episode of The Model Health Show, he’s diving into the fascinating science of anti-aging procedures and regenerative medicine. You’re going to learn about platelet-rich plasma, gene therapy, embryonic stem cell treatments, and so much more. 

We’re going to discuss topics like reversing chronic pain, aging healthily, and the future of medicine. Dr. Khan holds a wealth of information in the field of regenerative medicine and tapping into the body’s natural healing abilities. Get ready to take notes because this episode is packed with tons of cutting-edge science. I hope you enjoy this interview with Dr. Adeel Khan! 

In this episode you’ll discover:

• Why muscle mass is a critical factor for aging healthily. 
• The main driver for aging. 
• What the Unitary Theory of Aging is. 
• The connection between muscle, regulatory T cells, and the immune system.
• How myokines impact inflammation levels. 
• What regenerative medicine is. 
• The science behind platelet-rich plasma.  
• A common misconception about embryonic stem cells. 
• How to repair and regenerate tissues. 
• What epigenetic reprogramming is. 
• The connection between inflammatory cytokines, insulin resistance, and diabetes.
• How your microbiome can influence your behavior. 
• The main differences between big pharma and the principles of regenerative medicine. 
• How luteinizing hormone gene therapy affects testosterone levels. 
• Interventions for closing the evolutionary mismatch gap. 
• The differences between Botox treatments and skin cell therapy. 
• How Botox impacts your skin health and volume long term.
• What intravenous exosomes are and how they work. 
• The importance of understanding the mind-body connection. 
• How peptides work. 
• The effects of stem cell therapies on your DNA. 

Items mentioned in this episode include:

• DrinkLMNT.com/model - Get a FREE sample pack with any order! 
• PiqueLife.com/shawn - Get exclusive savings on bundles & subscriptions!
• Unlock Longevity Event 
• Connect with Dr. Adeel Khan Website / Instagram / YouTube

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Trauma and hardships are a natural part of the human experience. None of us are immune from life’s difficulties, but what truly matters is how we navigate those experiences. When we are able to build resilience, we sharpen our skills, reframe our challenges, and become better and happier. 

On today’s show, you’re going to hear from Dr. Neeta Bhushan. She is a world-renowned emotional health advocate and the author of That Sucked. Now What? She’s joining us on this episode of The Model Health Show to share tools and strategies for developing resilience so you can live your best life. 

You’re going to learn what it means to be resilient, and the five steps you need to undergo in order to thrive. We’ll discuss the trap of the victim mindset and the problem with downplaying your negative experiences. This episode contains powerful insights on resiliency and the power you hold to take charge of your life. I hope you enjoy this interview with Dr. Neeta Bhushan! 

In this episode you’ll discover:

• The root of the world resilience. 
• What it means to sit in the suck. 
• The power of embracing your soft side. 
• How Dr. Neeta developed resiliency and learned to handle grief.
• The five stages of the Fly Forward framework. 
• What it truly means to thrive. 
• Why most people fail to achieve their goals. 
• The power of radical self-awareness. 
• How a victim mentality can become your identity and keep you stuck. 
• What it means to write a failure resume. 
• How to reframe your story. 
• The problem with downplaying your hardships.
• Why resiliency can also mean being soft. 
• How to change your perspective and rewire your brain.
• The importance of experiencing good stress. 

Items mentioned in this episode include:

• Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
• Beekeepersnaturals.com/model - Save 15% on raw honey & other natural remedies!
• That Sucked. Now What? by Dr. Neeta Bhushan 
• Emotional Grit Guidebook by Dr. Neeta Bhushan - Claim your free copy Today! 
• Natural Treatment for Heart Disease – Episode 1
• Age in Reverse & Heal Faster with Dr. Ellen Langer – Episode 760 
• Connect with Dr. Neeta Bhushan Website / Podcast / Instagram / LinkedIn / YouTube  

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Keeping your body physically active is one of the most powerful things you can do for your overall health. By now, most folks have a basic understanding of how exercise can improve cardiovascular health and aid in weight management. But the benefits of exercise actually span across nearly every system and function in our bodies. 

In fact, research shows that regular exercise can increase everything from our vision to our sexual function. On this episode of The Model Health Show, you’re going to hear five weird, little-known benefits of exercising. You’ll learn about how being physically active can impact cognitive function, body image, appetite, and so much more.

There’s no better time than today to reap these weird benefits of exercising. I hope this episode encourages you to take advantage of the immediate and long-term advantages of being physically active. So click play, and enjoy the show!

In this episode you’ll discover:

• How walking has been proven to slow rates of vision loss.
• Why our devices are making our eyes sedentary. 
• The connection between exercise and erectile function. 
• How exercise can improve sexual satisfaction. 
• The important role of muscle in the endocrine system.
• How myokines released from your muscles can promote neurogenesis. 
• The connection between strength training and long-term memory. 
• Why walking can enhance creativity. 
• How to rewire your brain to want to eat more healthfully. 
• The research behind exercise and better appetite regulation.
• How a morning workout influences ghrelin levels. 
• The relationship between exercise and body image. 
• Why engaging your muscles can sensitize your brain to pleasure.  
• The #1 form of exercise you should do. 

Items mentioned in this episode include:

• Onnit.com/model -  Save an exclusive 10% on performance supplements & tools!
• HVMN.com/model - Save 30% on your first subscription order of Ketone-IQ.
• The Link Between Exercise & Connection with Kelly McGonigal – Episode 393 

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This episode of The Model Health Show is brought to you by Onnit & HVMN. 

Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment. 

Get 30% on your first subscription order of Ketone-IQ, high-performance energy in a bottle, at HVMN.com/model. 

Is it possible to harness the power of your mind to improve your health? On today’s show, you’re going to hear some fascinating research that proves that we are in control of our health outcomes. By simply changing our thoughts and beliefs, we hold the potential to become healthier, happier, and even feel younger. 

Today’s guest, Dr. Ellen Langer, is a social psychologist, pioneering researcher, and the mother of mindfulness. Since the 1970s, she’s been researching the remarkable concept of mind-body unity. She’s joining this episode of The Model Health Show to share her powerful findings of how your thoughts can change your health and longevity.

This conversation contains insights on how your beliefs can affect multiple health metrics, including your cognitive function, blood sugar, stress levels, and lifespan. You’re going to hear the fascinating details behind Dr. Langer’s work, and the powerful authority you have to influence your health. I hope you enjoy this episode on the healing power of mindfulness. 

In this episode you’ll discover:

• How your perception can affect your body and your health outcomes.
• What the mindful body is. 
• A distinction between mindfulness and meditation. 
• Why taking notice of things around you is good for your health.
• How thinking in absolutes can make life less interesting. 
• Why fatigue is a psychological construct. 
• The interesting connection between cognitive function and perceived sleep.
• How the mind and the body are interconnected. 
• Why stress can make you sick. 
• The #1 question you can ask yourself to reframe your stress. 
• How being more mindful gives you more choices. 
• Why a diagnosis can become a self-fulfilling prophecy. 
• What incurable really means.
• How beliefs affect the aging process. 
• The connection between mindfulness and lifespan. 
• How your assumptions about a food can impact its effects on your body.
• Strategies for releasing judgement towards others and ourselves. 
• The relationship between forgiveness and blame. 
• Why play is good for your health. 
• How celebrating our differences can make us happier. 

Items mentioned in this episode include:

• PiqueLife.com/shawn - Get exclusive savings on bundles & subscriptions!
• Ettitude.com/model - Use the coupon code model15 for 15% off organic bedding! 
• The Mindful Body by Ellen J. Langer 
• Connect with Dr. Ellen Langer Website / Twitter / Instagram  

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Creating a workout routine can be very personal since it’s often based on your unique goals, preferences, and lifestyle. But functional fitness, training that prepares and supports your body for daily activities, is something we can all implement. Our bodies and our DNA have evolved to expect certain movement patterns, which is why focusing on functional fitness is critical for overall health and longevity.

On this compilation episode of The Model Health Show, you’re going to hear from the world’s foremost experts on functional fitness. This episode contains tips and strategies that will deliver results when it comes to building a stronger, more durable, functional body. You’ll hear from some of the brightest minds in the world of fitness, including Katy Bowman, Mark Sisson, and more.

You’re going to learn about the multitude of benefits of having more skeletal muscle on your body, how your movement patterns inform your quality of life, and specific exercises you can practice to improve your foundation of fitness. All bodies can benefit from functional fitness, so I hope this episode brings you a ton of value. Enjoy!

In this episode you’ll discover:

• The various roles of skeletal muscle.
• Why proprioception is important for your health.
• How your feet impact your movement patterns.
• A template for a healthy week of exercise.
• Why common footwear can hinder the health of our feet.
• How muscle imbalances can be caused by weak feet.
• Why orthotics can actually cause more problems.
• What tech neck is, and how to improve it.
• Why movement is a key factor that impacts your quality of life.
• What it means to be a chair athlete.
• An exercise you can use to gauge your longevity.
• Why we should all aim to be more durable.
• How marathon sitting affects your lymphatic system.
• What sedentary biology is.
• The link between step count and lifespan.
• Why walking is a powerful form of movement.

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!
• PaleoValley.com/model - Use code MODEL for 15% off!
• How to Be Fit & Functional for 100 Years with Mark Sisson – Episode 668
• Get Stronger & More Functional with Nsima Inyang – Episode 591
• Preventing Tech Neck & Upgrading Movements with Katy Bowman – Episode 689
• Secret Mobility Exercises with Kelly & Juliet Starrett – Episode 675
• Ready to Run by Dr. Kelly Starrett
• Correct Toes
• Rethink Your Position by Katy Bowman
• Built to Move by Kelly & Juliet Starrett

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This episode of The Model Health Show is brought to you by LMNT, Onnit, & Paleo Valley.

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.

Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

The United States spends trillions of dollars on healthcare every year, yet our citizens are sicker than ever. With absurdly high rates of all manner of diseases, including heart disease, diabetes, and neurodegenerative disorders, it’s clear something is amiss in our approach to health. On today’s show, you’re going to learn how to address the root cause of all diseases from a holistic approach. 

Dr. Darshan Shah is a board-certified surgeon and the founder of Next Health, the world’s first Health Optimization and Longevity Clinic. Dr. Shah’s revolutionary approach is centered around optimizing health through holistic foundations as well as cutting-edge treatments and technologies. He’s joining this episode of The Model Health Show to share fascinating insights on the root causes of all diseases. 

This episode contains important conversations on the US healthcare system and taking responsibility for your own health. You’ll learn the mechanisms behind things like inflammation, mitochondrial dysfunction, and DNA methylation. You’ll also hear about innovative treatments for longevity, as well as the simple, free, and basic habits we can all take advantage of. Dr. Shah is an expert in all things wellness, and I know you’re going to love hearing his perspective on how to create true, lasting health. 

In this episode you’ll discover:

• How much the US spends on healthcare every year. 
• Dr. Shah’s experience transforming his health. 
• The five root causes of all diseases. 
• How chronic inflammation can cause disease. 
• The link between oral health and gut health. 
• How the three layers of protection in the gut. 
• What the Pareto principle is & how to apply it to your health. 
• The critical dietary components your microbiome requires.
• How ultraprocessed foods destroys your health. 
• The important role that hormones play in your overall well-being. 
• Specific ways to combat hormone decline or deficiency. 
• What hemoglobin A1c measures. 
• How your muscle impacts your metabolism and longevity. 
• The connection between muscle and blood glucose levels. 
• What exercises are critical for longevity. 
• How mitochondrial dysfunction occurs. 
• What mitochondrial biogenesis is. 
• Free things you can do to boost your health and energy.
• How longevity medicine works. 

Items mentioned in this episode include:

• Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!
  Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
• Next Health 
• Connect with Dr. Darshan Shah Website / Instagram / YouTube 

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Each year, trillions of dollars are poured into the American healthcare system, yet the rates of chronic illnesses and diseases continue to climb. If we want better health outcomes, we’ve got to stop handing over our power to prescription pads and diagnoses, and instead harness an incredible source of healing we all have access to— our minds. 

The mind-body connection is a key foundation to human health, and on today’s show you’re going to learn the fascinating science behind the healing abilities of the human mind. We’re going to cover the research behind the placebo effect and how it works. You’ll hear about specific factors that influence the effectiveness of a placebo, and how to leverage them for your own healing. 

I’m also sharing some of my personal healing story in this episode, including the important role that changing my mind played in transforming my health. My mission is to remind you of how powerful you are to affect change, and I hope this episode inspires you to tap into the power of your mind. Having an awareness and understanding of the mind-body connection is critical knowledge everyone should know, so please enjoy this episode on the healing power of the human mind! 

In this episode you’ll discover:

• What the placebo effect is. 
• Which conditions have been proven to respond positively to placebo treatment. 
• How the nocebo effect works.
• Four specific things that are proven to impact the effectiveness of a placebo.
• The powerful connection between your thoughts and your body’s chemistry. 
• How your beliefs about food can influence your health outcomes. 
• The power of the mind-body connection. 
• A specific personal example of how the nocebo effect can be a catalyst for change.
• An important distinction between processed food and ultraprocessed food. 
• Why a disease or a symptom can often be an adaptation. 
• What percentage of American adults are ridden with chronic diseases. 
• The one question that changed the entire trajectory of my life. 
• 5 steps to harness the psychology of the placebo effect.
• The science behind psychoneurobiology.
• How to cultivate affirmative thoughts.
• What classic conditioning is. 
• How to utilize positive expectancy. 
• What instinctive elaboration is and how to leverage it. 
• The importance of community in a healing environment. 

Items mentioned in this episode include:

• Ettitude.com/model - Use the coupon code model15 for 15% off organic bedding! 
• The Hunger Habit & The Truth About Willpower with Dr. Jud Brewer – Episode 754
• The Hunger Habit by Dr. Jud Brewer
• The Tipping Point by Malcolm Gladwell 

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True health goes so much deeper than the foods you put on your plate. Real, sustainable health comes from a myriad of factors including your mindset, your relationships, your culture, and your environment. And when you understand the powerful influence you have to impact these factors, that’s when real change can occur.  

On today’s show, you’re going to hear my interview from the Fitness CEO Podcast, where I discuss how to transform your health by altering your environment and optimizing your mindset. You’re going to learn the critical role that your culture plays in determining your health outcomes, and realistic steps you can take to cultivate a healthy family culture. 

This interview also contains the latest science on how your microbiome affects your overall health, the role relationships play in dictating your happiness and success, as well as critical mindset shift that can improve your life. Not only is this episode full of a ton of studies and statistics, but also a lot of heart. Enjoy!  

In this episode you’ll discover:

• The top two insights that changed my health and my life. 
• How taking responsibility allows you to see possibilities. 
• The power of being resourceful.
• What percentage of Americans have chronic diseases.
• Why relationships are integral to success.
• The sad truth about the health of American children. 
• Why your environment is a key controller of your health outcomes. 
• What the tube torus is. 
• The only way to inspire other people to change.
• What percentage of American families eat together on a regular basis.
• The connection between shared family meals and health outcomes. 
• How the health of your microbiome influences your overall health. 
• What circadian medicine is. 
• Which food can reduce inflammation in the brain. 
• Who my biggest hero is. 
• How to create real sustainable change in your family. 

Items mentioned in this episode include:

• HVMN.com/model - Save 30% on your first subscription order of Ketone-IQ!
• DrinkLMNT.com/model - Get a FREE sample pack with any order! 
• 8 Steps to a Healthy Pregnancy with Anne Stevenson – Episode 43
• Fitness CEO Podcast
• Eat Smarter Cookbook 

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Thanks to our Sponsors!

This episode is brought to you by HVMN. Go to HVMN.com/model to get hooked up with their incredible ketone IQ, they've got these great ketone IQ shots that I actually keep in my refrigerator that even gives it another boost of probability by having a cold fresh out of the refrigerator and a lot of times I utilize them right before a workout or something with a big cognitive load, and it's just remarkable for many people they notice the benefits the first day that they use it. Go to HVMN.com/model for 30% off your first subscription.