The Model Health Show

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.

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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.

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Longevity is a popular topic in the health and wellness space. But what’s often overlooked is the quality of that lifespan. Living longer can be incredible, but only when the body and mind are healthy, strong, and resilient. That’s why I love the book Built to Move by Kelly and Juliet Starrett.

Built to Move is a guide to implementing movement practices that will improve your quality of life, mobility, and overall function. No matter your fitness level or income, Built to Move provides a simple and accessible guide to moving your body better. In this interview, you’re going to hear some of the main mobilization practices from the book and how you can easily add them into your life. 

You’ll hear about the incredible benefits of sitting on the floor, walking, hip extensions, and so much more. We can all benefit from more mobility and functionality in our daily lives, and I hope this interview inspires you to live a full life doing the things you enjoy with the people you love. Please enjoy this interview with the amazing Kelly and Juliet Starrett!

In this episode you’ll discover:

  • The surprising health benefits of sitting on the floor.
  • An important distinction between longevity and durability.
  • How our modern environment limits our movement patterns.
  • What marathon sitting is.
  • The interesting field of sedentary biology.
  • How to encourage your body to crave certain movements.
  • What it means to create a movement rich environment.
  • The importance of having awareness and agency over your movements.
  • What it means to be durable.
  • The definition of positional inhibition.
  • How to improve the posture of your neck, shoulders, and back.
  • The number of steps you should take daily to increase your longevity.
  • A necessary behavior for creating sleep pressure.
  • The most simple and accessible way to add movement into your day.
  • How walking can aid in neuroplasticity.

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In recent years, whole-body cold therapy, such as cold plunging, has gained popularity in the wellness space. But in many Scandinavian cultures, winter swimming is a time-honored practice and common pastime that has numerous benefits on human health. Today’s guest, Dr. Susanna Søberg, is one of the leading experts in the world on the topic of cold and heat therapy.

Dr. Susanna Søberg is a metabolic scientist, bestselling author, and prominent researcher in functional cold and heat exposure for health optimization. Dr. Søberg’s fascinating research is centered around using cold and heat therapy to build resilience, increase metabolism, and strengthen your body and mind. On today’s show, she’s sharing the latest science on cold therapy and its many benefits.

In this interview, you’re going to learn about the science of brown fat and how to activate your metabolism through cold therapy. You’ll hear about how cold exposure can have a positive impact on a wide variety of biological functions, including inflammation, dopamine levels, insulin sensitivity, and even boost your mood and confidence.

In this episode you’ll discover:

  • What brown fat is, and its role in the body.
  • How brown adipose tissue differs from white adipose tissue.
  • What gives brown adipose tissue its brown color.
  • The role the hypothalamus plays in temperature regulation.
  • How brown fat impacts your metabolism.
  • The origins of cold therapy.
  • What cold shock proteins are.
  • How to utilize contrast therapy for a wider range of health benefits.
  • Why cold therapy can increase your stress resilience.
  • How cold plunging can lower inflammation and risk for disease. 
  • The connection between cold therapy, inflammation, and insulin sensitivity.
  • How cold exposure affects dopamine levels.
  • Why confidence and a positive mindset are effects of cold therapy.
  • How to implement a cold exposure practice.
  • The minimum amount of time necessary to reap the benefits of cold therapy.
  • How cold exposure impacts the immune system.
  • The one thing you need to start a cold exposure routine.
  • How to incorporate breathing techniques into your cold therapy practice.

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Humans have utilized the medicinal qualities of mushrooms for thousands of years. In most cultures, medicinal mushrooms have a long history of being used for their anti-inflammatory, immunomodulating, and antimicrobial effects. However, in American culture, supplementing with mushrooms is a growing trend in recent years. On today’s show, you’re going to learn the truth about medicinal mushrooms.

We’re going to cover the latest peer-reviewed data on medicinal mushrooms and how they impact human health and well-being. This episode contains the history of fungi, how they work, and their role in our ecosystem. You’ll hear how mushrooms perform against pharmaceutical drugs, the most effective extraction methods, and which specific mushrooms can support your health.

You’ll learn the proven healing and regenerative effects of medicinal mushrooms and their impacts on immune function, sexual health, sleep quality, metabolic health, and much more. If you’ve ever been interested in incorporating functional mushrooms into your routine, I hope this episode gives you the data you need to make an informed decision. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • How many species of fungi exist on the earth.
  • The three categories of mushrooms that humans have had a relationship with.
  • How medicinal mushrooms interact with the innate and adaptive immune systems.
  • The immunomodulating effects of polysaccharides in reishi.
  • Which mushrooms are the king and the queen of the mushroom kingdom.
  • How chaga can impact human natural killer cells.
  • The natural anti-inflammatory and anti-allergic properties of reishi.
  • What mycelium is.
  • How cordyceps can improve sexual health and sperm quality.
  • The anti-aging qualities of reishi mushrooms.
  • Why extraction method is critical when it comes to medicinal mushrooms.
  • The effects cordyceps has on cardiovascular function and insulin sensitivity.
  • How reishi can prevent gut dysbiosis and metabolic disorders.
  • Why lion’s mane is a powerful agent for improving sleep quality.

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Direct download: 673_-_The_Truth_About_Medicinal_Mushrooms.mp3
Category:general -- posted at: 6:16pm PDT

It’s well known that chronic inflammation is at the foundation of a myriad of health conditions, including autoimmune diseases and metabolic disorders. But what’s less widely accepted is that the mind-body connection, specifically the gut-brain connection, can have immense impacts on our health and propensity to disease. Today’s guest, Dr. Will Cole is here to share about the intimate connection between physical and emotional health.

In his new book, Gut Feelings, Dr. Will Cole unpacks how to heal the connection between mental health and physical health, and how to restore the body through nutrition and self-love practices. Dr. Will Cole is a leading functional-medicine expert, the founder of one of the first functional medicine telehealth centers, and a New York Times bestselling author. He specializes in helping folks find the root causes to autoimmune diseases, thyroid issues, digestive disorders, and much more. Gut Feelings is the culmination of his work helping his clients heal through nutrition and restoring the gut-brain connection.

On this episode of The Model Health Show, you’re going to learn about how the gut-brain connection works, and how the combination of shame and inflammation might be destroying your best efforts in health and wellness. We’re having important conversations on healing the nervous system, the problem with diet culture, and specific practices you can implement to heal your body and mind. I hope you enjoy this interview with the one and only, Dr. Will Cole!

In this episode you’ll discover:

  • How chronic stress, trauma, and shame can be stored in your cells.
  • What the gut-brain connection is.
  • The duality between mental health and physical health.
  • How food impacts your neurotransmitters.
  • The impacts chronic stress can have on our bodies.
  • What shameflammation is.
  • The link between adverse experiences, autoimmunity, & nervous system dysfunction.
  • Why medicine is an art and a science.
  • The three main branches of the nervous system.
  • Symptoms of a dysregulated autonomic nervous system.
  • How alcohol consumption impacts brain volume and intestinal permeability.
  • What intergenerational trauma is.
  • The toxic world of diet culture and anti-diet culture.
  • How to heal your nervous system through specific practices like meditation.
  • The modulating effects of adaptogens.
  • Why shaming your way into wellness is unsustainable.

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Some people can make big sweeping changes and overhaul their health seemingly overnight. But for most folks, real change comes in small incremental steps like drinking more water and getting more steps. Our lifestyle choices have far-reaching impacts on our health, and implementing one small change every day can lead to incredible results over time.

This is why I love Dr. Daniel Amen’s new book, Change Your Brain Every Day. With over 40 years of experience in clinical psychiatry and the world’s largest database of brain imaging, Dr. Amen is an unmatched expert on brain health. In Change Your Brain Every Day, he shares practical daily habits you can use to gain a healthier brain one day at a time. 

On this episode of The Model Health Show, Dr. Amen is back to share effective and realistic daily habits you can implement to improve your brain health and cognitive function. You’re going to hear powerful insights on how quickly the brain responds to lifestyle changes, how focusing on your brain health can improve your relationships, and why making your mental health a daily practice can yield lasting results. Your brain is an indispensable part of your health, your consciousness, and your entire existence. Dr. Amen’s insights and tips are life-changing, and I hope this interview resonates with you!

In this episode you’ll discover:

  • How quickly the brain can respond to taking supplements.
  • The importance of making mental health and brain health a daily practice.
  • Why loving your brain is the first step to a healthier brain. 
  • A powerful question you should ask yourself before making any decision.
  • What brain reserve is, and how to build it. 
  • How to harness the power of responsibility to improve your life. 
  • The truth about your thoughts.
  • How generational trauma can affect us, and how to release it.
  • The effects marijuana has on blood flow and brain health.
  • How marijuana usage impacts rates of anxiety, depression, and suicide in teens. 
  • Specific tools and supplements that are effective for treating depression. 
  • The importance of having reverence and fear for substances. 
  • How playing racket sports can improve your brain health and longevity.
  • The reparative effects of hyperbaric oxygen on brain health.  
  • Why constantly learning is a powerful habit. 
  • The connection between gum disease and brain disease. 

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When struggling with their weight, most folks are quick to point a finger at their slow or broken metabolism. But so many of our commonly accepted perceptions about metabolism are not actually rooted in science. The truth is the human metabolism and body fat are designed to work in our favor. They are powerful tools that we can harness to promote immune function, longevity, and vibrancy.

Today, I’m excited to share this interview with Dr. William Li about his research on how to eat to support metabolic health. Dr. Li is a world-renowned physician, scientist, a New York Times bestselling author, and the president and medical director of the Angiogenesis Foundation. In his new book, Eat to Beat Your Diet, Dr. Li outlines the exciting new science of body fat, metabolism, and weight loss. 

On this episode, you’re going to learn about specific foods you can include in your diet to support your metabolism, aid in fat loss, and optimize your health. Dr. Li is sharing fascinating new science on how fat cells operate, the lifespan of the human metabolism, and how eating simple, accessible foods can restore your body. Enjoy!

In this episode you’ll discover:

  • The origins of fat in the human body, and how fat cells grow.
  • Why our metabolism requires fat.
  • The difference between normal body fat and excess body fat.
  • Why fat is an endocrine organ.
  • How inflammation impacts the metabolism.
  • Three important hormones that are produced by normal, healthy fat cells.
  • The relationship between insulin and fat burning.
  • Specific foods that have anti-angiogenesis properties.
  • The truth about eating soy.
  • What the processed food continuum is.
  • How curcumin helps the body burn stored fat.
  • The exciting new science behind stem cells in body fat.
  • How hydroxytyrosol in olive oil can reprogram the stem cells in fat.
  • The health benefits of goji berries.
  • Which whole foods have anti-oxidative properties.
  • How methylation works.
  • The surprising link between body fat and the immune system.
  • Which seafood sources are best for fighting body fat.
  • Four stages of human metabolism.

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Direct download: 670_-_Eat_These_Foods_to_Support_Fat_Loss__with_Dr._William_Li.mp3
Category:general -- posted at: 7:00pm PDT

Sex is a normal part of human biology, but in our society, there is a lot of stigma, shame, and secrecy when it comes to talking about sex. Unfortunately, the majority of sexual education in the United States withhold information on important topics like anatomy, hormones, consent, and pleasure. Today’s guest, Dr. Jolene Brighten, is on a mission to change the way we talk about our bodies and sex.

Dr. Brighten is a board-certified naturopathic endocrinologist, a pioneer in the field of women’s health, and a fierce proponent of honest, medically accurate sexual education. Her new book, Is This Normal? bridges the gap between what most folks learned in sex ed. classes and the truth about human biology. Is This Normal? is a comprehensive and engaging guide to the human body, including hormones, the menstrual cycle, the orgasm gap, and so much more. 

Today she’s back on The Model Health Show to have a real conversation about anatomy, human biology, hormones, and sex. This interview covers everything from the anatomy and function of the clitoris, the importance of the vaginal microbiome, the role of hormones, and natural, normal variations of the human body. If you want to learn more about sexual health and hormonal health, Dr. Jolene Brighten is an empowering, honest, and non-judgmental educator. I hope you enjoy this interview!

In this episode you’ll discover:

  • The solitary function of the clitoris.
  • Major problems with anatomy education.
  • The effects of fear-based sexual education.
  • Why parents need to become the expert in their home.
  • The history of feminine hygiene.
  • How douching impacts the vaginal microbiome.
  • The difference between a vaginal orgasm and a clitoral orgasm.
  • How a woman’s cycle affects her sex drive.
  • What arousal non-concordance is.
  • How the sexual excitation and inhibition model works.
  • The role and function of hormones during ovulation.
  • What to look for in a safe lubricant.
  • The risks of labiaplasty.
  • Different variations of vulvas, and why they’re normal.
  • Why humans are the only mammal that retains breasts.
  • The biological reason why genitals are darker than the rest of the body.

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Mortality data in the US shows that the average life expectancy for Americans continues to decline. Even worse, many folks who do reach an old age are plagued with chronic conditions that diminish their quality of life, such as dementia, cancer, and hypertension. But getting older does not automatically equate to poor outcomes, and today’s guest is living proof of that.

Mark Sisson is a New York Times bestselling author, a health expert, and the founder of Primal Kitchen. Mark is approaching seven decades of experience in building and maintaining a healthy body, and in this interview, he’s sharing his best tips for overall functionality and longevity. You’re going to learn about the best foods for human health, the importance of metabolic flexibility, and how to incorporate play into your exercise routine.

You’ll also learn about the importance of metabolic flexibility and the best ways to burn fat. Mark is sharing his template for a healthy exercise routine, why muscle mass is key to healthy aging and functionality, and so much more. Longevity and lifelong functionality are goals we should all aspire to reach, and Mark has so much wisdom and insight to share on this topic. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • Three foods to incorporate into your diet to promote longevity.
  • The two main goals of longevity.
  • Why muscle mass is integral to living longer.
  • What your number one job should be as you age.
  • Which fat sources are the best for human health and longevity.
  • The importance of practicing inclusivity in your diet.
  • What metabolic flexibility is.
  • How to find joy and fun in your daily movement practices.
  • The importance of foot health for human structure and movement.
  • What proprioception is and why it matters.
  • The truth about the thermogenic effect of protein.
  • Why enjoyment is an essential part of daily life.
  • Mark’s template for a healthy week of exercise.
  • The best exercise for burning body fat.

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