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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In the United States, the weight loss industry rakes in billions of dollars every single year. Yet, data shows that most folks are unable to sustain their weight loss goals long-term, and very few of our citizens are metabolically healthy. What’s missing in this equation, and what can we do to help people create a sustainable, realistic healthy lifestyle?

Today’s guest, JJ Virgin, is passionate about helping others reach their weight loss goals and feel their best at any age. With nearly four decades in the health and fitness industry, JJ knows a thing or two about optimizing nutrition and exercise to create results. She is also a four-time New York Times bestselling author, podcast host, speaker, and media personality.

On this episode of The Model Health Show, JJ is sharing why focusing on weight loss doesn’t create results, and what to do instead. We’re covering topics like creating muscle mass, how to set protein goals, simple principles for healthy eating, and the stress-weight connection. JJ has so much invaluable wisdom and experience to share; I hope you enjoy this interview!

In this episode you’ll discover:

• What percentage of dieters typically achieve and sustain their weight loss goals.
• Why body composition matters when trying to lose weight.
• The benefits of having muscle on your body.
• Why building muscle increases your metabolism.
• What percentage of US citizens are metabolically healthy.
• Why weight alone is a meaningless number.
• The main macronutrient you should focus on.
• An important distinction between intermittent fasting and time-restricted feeding.
• How many grams of protein you should aim to consume.
• Why processed foods can interrupt the natural process of intuitive eating.
• How to use a continuous glucose monitor as a tool for metabolic health.
• The relationship between stress and weight.
• JJ’s personal experience with meditation.
• Why exercise is a critical component for fat loss and overall health.

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!
• The Virgin Diet by JJ Virgin
• The Virgin Diet Cookbook by JJ Virgin
• Sugar Impact Diet by JJ Virgin
• Connect with JJ Virgin Website / Podcast / Facebook / Instagram

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If you look at fertility rates over recent decades, the data is shocking. Sperm counts and testosterone levels have dropped, the incidence of miscarriages has risen, and overall ability to reproduce is on the decline. From an evolutionary standpoint, human fertility is a critical part of our health. And like many other issues plaguing our society, there’s a lot we can do to make a positive impact on our overall reproductive health.

On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss what’s behind declining fertility rates, like endocrine-disrupting chemicals and other environmental factors. You’re going to hear simple, natural, and accessible ways to boost testosterone and balance hormonal health for both men and women.

This episode contains important conversations on human reproductive health, the role of testosterone for overall wellness, and why walking is an indispensable human behavior. We’re also going to talk about the adverse effects of hormonal birth control, and why building muscle should be a goal for everyone. Listen in, take good notes, and enjoy this interview with my friend, Mike Mutzel!

In this episode you’ll discover:

• The shocking statistics on declining fertility.
• How sperm motility rates are expected to change in the next few decades.
• Why endocrine-disrupting chemicals are hurting our hormones.
• The importance of preconception planning and nutrition.
• Which specific foods you should eat organic, and why.
• Why filtered water is critical for hormonal health.
• How your cup of coffee could be exposing you to microplastics.
• What the contamination theory of obesity is.
• How microplastics disrupt the gut barrier and microbiome.
• The link between muscle mass and testosterone.
• How many steps per day is correlated with higher testosterone levels.
• Why you should aim to walk after a meal.
• How to encourage your children to walk more.
• What thermal stress is.
• The link between metabolism, osteoarthritis, and inflammation.
• What DHEA is, and when to utilize it.
• How hormonal birth control suppresses fertility.
• The importance of building muscle for overall health and vitality.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• Environmental Working Group
• Fateful Harvest by Duff Wilson
• Natural Cycles
• Daysy
• Beyond the Pill by Dr. Jolene Brighten
• Connect with Mike Mutzel Website / Instagram / YouTube

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Even though we know that our brains change throughout our lifetime, there’s a lot we can do to support our brain’s health and functionality at every stage. Cognitive impairment and mental decline are common symptoms of aging, but declining brain function is not inevitable.

On today’s show, you’re going to learn about 5 behaviors that are clinically proven to shrink your brain. These five common behaviors can actually decrease brain volume, functionality, and connectivity. You’re going to hear about the metabolic needs of the brain, and how to support it with proper diet and hydration.

We’re also going to cover simple habit switches you can implement to support your brain health, including foods to add to your diet, specific tools for adequate hydration, and how to reduce inflammation and support a healthier body composition. We can all benefit from a healthier brain, and I hope this episode arms you with the knowledge and tangible steps you can take to support your brain’s structure and functionality.

In this episode you’ll discover:

• What percentage of calories the brain utilizes.
• The main structural components of the human brain.
• What makes omega 3 fats unique.
• The difference between storage fats and structural fats.
• How omega 3s contribute to better brain health.
• Which whole foods are the densest sources of EPA and DHA.
• The inverse relationship between belly fat and brain size.
• How incorporating more extra virgin olive oil can improve your overall health.
• Why dehydration leads to reduced brain volume.
• The importance of proper hydration and electrolytes.
• How alcohol consumption impacts the brain.
• Why alcohol damages the brain, immune system, and metabolism.
• How excessive sugar intake can cause brain atrophy.
• Why getting our citizens healthier can solve our world’s problems.

Items mentioned in this episode include:

• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Get Better Skin & a Smarter Metabolism with Dr. Cate Shanahan – Episode 565
• Eat Smarter

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Humans have a complex and intimate connection with out of our most basic needs: food. In our culture, food can serve many purposes including memories, joy, and connection. And because every cell in your body is created from the food you eat, your diet also has a profound impact on the way your body functions on a daily basis.

On this compilation episode of The Model Health Show, you’re going to hear two of my conversations with award-winning science journalist and author, Mark Schatzker. Mark has extensively studied our society’s relationship with food and flavor, and how our brain drives our cravings. These conversations are centered around how your brain interprets food as information, the science of flavor, and what causes obesity.

Mark’s work covers important topics like how our weight is controlled by our brain, how our brain interprets sweetness, and what we can do to heal our society’s broken relationship with food. Understanding the way your brain interprets food is a critical piece of finding balance and health; I hope this episode is both insightful and empowering.

In this episode you’ll discover:

• The experience that inspired Mark to study flavor.
• How cattle eat intuitively, and what we can learn from them.
• Why the production of US crops has changed over the last few decades.
• The interesting link between flavor and nutrition.
• What a gas chromatograph is.
• Why most tomatoes in the grocery store have an underwhelming flavor. 
• How our food system’s focus on quantity and price undermines flavor.
• What we can learn about obesity and food addiction from brain scans.
• Why the combination of flavor and sugar makes food addicting.
• What retronasal olfaction is.
• The truth about calorie consumption and weight gain.
• An interesting phenomenon that occurs when calorie counts are featured on menus.
• The traditional diet in Bologna, Italy, and how their obesity rates compare to the US.
• What happened in the pellagra epidemic, and which vitamin eradicated the disease.
• How the brain regulates your body weight.
• The perplexing question of obesity.
• What the bliss point is.
• How the brain interprets food as information.
• What nutritive mismatch is.
• The unintended consequences of fortifying foods.
• Why experiencing pleasure with food is so important.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• The Science of Flavor & the Dorito Effect with Mark Schatzker – Episode 305
• The Hidden Connection Between Calories & Flavor with Mark Schatzker – Episode 542
• The History of Sugar – Episode 222
• The Dorito Effect by Mark Schatzker
• The End of Craving by Mark Schatzker
• Steak by Mark Schatzker

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Education can have a multitude of powerful impacts on children and their outcomes. It can even have lasting positive impacts on health by providing better resources, knowledge, and better social skills. While many can benefit from the traditional approach to education, our one-size-fits-all approach doesn’t serve those who have different learning styles and preferences.

Today’s guest, Prince Ea, is passionate about the power of education and transforming our model of schooling into one that is centered around creativity and individuality. He is filmmaker, speaker, creator, and a fellow St. Louis native. His inspirational and thought-provoking content has motivated millions of folks across the world, sharing about topics like self-development, education, living authentically, and finding joy in your life.

In this interview, we’re diving into conversations on the education system in the US, what it means to be intelligent, and what the purpose of schooling should be. You’re going to learn about how to tap into original thoughts, how to find purpose and happiness in work, and so much more. I’m excited and honored to share this conversation with you.

In this episode you’ll discover:

• How Prince Ea’s relationship with education transformed.
• The role hip hop played in teaching Prince Ea to love learning.
• What the root of the word educate is.
• The difference between having a learning disability and learning differently.
• What it means to think freely, and how to get in tune with original thoughts.
• A correlation between our education system and our medical system.
• How exposure to information can change your life.
• Why most heart attacks occur on a Monday.
• The problem with work culture in the US.
• Seven categories of health.
• The importance of experiencing joy in your career.
• How to cope with negative thoughts.
• The connection between social media and divisiveness.
• How your language creates your reality.
• The power of taking responsibility for your health.
• How living authentically can change your life.

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!
• Polishing the Mirror by Ram Dass
• Be Here Now by Ram Dass
• The Power of Now by Eckhart Tolle
• Connect with Prince Ea Website / YouTube / Facebook / Instagram 

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Puberty is an important part of human growth and development, but what happens when it occurs too soon? Early onset puberty is defined as a child undergoing the developmental changes of puberty earlier than normal. While this was once a rare occurrence, rates of early-onset puberty more than doubled during the pandemic.

On this episode of The Model Health Show, we’re diving into one of the epidemics plaguing our youth: early-onset puberty. You’re going to learn some of the contributing factors of early puberty, the long-term ramifications of undergoing puberty at a young age, plus action steps you can take to protect your children from this condition.

Poor statistics relating to our health isn’t something we just have to accept, especially when it comes to our children. My hope is that this episode will arm you with the information and empowerment you need to implement changes in your own home. As always, change starts with us.

In this episode you’ll discover:

• How rates of early onset puberty in girls surged during the pandemic.
• The relationship between our circadian timing and puberty.
• How early onset puberty increases rates of breast cancer and heart disease.
• The connection between early puberty and disordered eating.
• What puberty actually is, and why it’s starting earlier.
• Why side effect is a misnomer.
• Symptoms of early onset puberty in boys and girls.
• The link between obesity and early onset puberty.
• How obesity rates in children have risen over recent years.
• The connection between the microbiome and likelihood of obesity.
• What percentage of the average American’s diet is comprised of ultra-processed foods.
• How much sugar the average American consumes every year.
• What insulin resistance is, and how it can occur over time.
• The definition of xenoestrogens.
• How to choose healthier personal care products for your family.
• The connection between toxic stress and early onset puberty.
• Which demographic is most impacted by early puberty.
• How to create healthier relationships with our devices.
• The relationship between screen time, circadian disruptions, and puberty.
• Simple ways to protect your children against obesity and early onset puberty.
• The importance of building movement into your family culture.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 30% sitewide through 11/29!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• The History of Sugar – Episode 222
• Estrogen Dominance – Episode 148

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There are so many factors that determine our sleep quality: movement during the day, exposure to natural and ambient lighting, and even our relationships. For some folks, it might be sleepless nights with a newborn or toddler, and for others it could be a partner on different sleep schedules. But the good news is, you aren’t entirely powerless when it comes to creating routines and structure for your family.

On today’s show, you’re going to hear my interview on the Dhru Purohit Podcast. In this interview, I’m sharing about sleep routines and preferences within my own relationship and family, and how to find balance. I’m also sharing some of the best scientifically proven sleep tips, including optimizing light exposure, temperature, and supplements.

Dhru asked some excellent, thought-provoking questions on topics like common sleep misconceptions, little-known habits that can decrease your sleep quality, and how to actually create realistic habits that stick. I hope you get a ton of value out of this episode and can implement sleep habits that will improve your life. Enjoy!

In this episode you’ll discover:

• What the suprachiasmatic nucleus is, and how its exposures impact sleep quality.
• How many Americans are regularly sleep-deprived.
• Tips for minimizing your blue light exposure.
• How to realistically set a screen curfew (& what to do instead of scrolling!)
• The importance of blocking out ambient light at night.
• What to do if you and your partner have different sleep schedules.
• How your body temperature can impact your sleep.
• The importance of getting natural light exposure in the morning.
• The relationship between cortisol and melatonin.
• What time of the day to exercise to improve sleep quality.
• Realistic ways to change your habits.
• How to create healthy sleep routines for babies and children.
• What effects vitamin C can have on your sleep quality.
• Real food sources of magnesium, and why it matters.
• The power of creating healthier citizens in our society.

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!
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• Sleep Smarter
• The Paradox of Choice by Barry Schwartz
• Dhru Purohit Podcast

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The immune system is one of the most powerful, complex systems in your body. Its critical role is to protect the body from harmful invaders like viruses and bacteria. An autoimmune disease occurs when the immune system misfires, attacking the very cells it is intended to protect. The range of autoimmune diseases is vast, and they can affect different organs and systems in the body.

Multiple sclerosis, or MS, is a progressive autoimmune disease that attacks the body’s central nervous system. In severe cases, MS can cause debilitating symptoms such as blindness, paralysis, and neurodegeneration. Today’s guest, Dr. Terry Wahls is a clinical professor of medicine, a clinical researcher, speaker, and bestselling author. She is also a patient with a diagnosis of secondary progressive multiple sclerosis.

Dr. Wahls has an incredible story of alleviating MS symptoms, regaining mobility, and helping others with progressive diagnoses and autoimmune diseases. On this episode, she’s sharing her personal story plus tons of information about autoimmunity, mitochondria, nutritional changes for restoring your health, and so much more. Grateful and excited to share this conversation with Dr. Terry Wahls!

In this episode you’ll discover:

• How many Americans have been diagnosed with an autoimmune disease.
• What multiple sclerosis is.
• The wide variety of symptoms that can be caused by MS.
• How changing her diet improved Dr. Wahls’ health.
• The role mitochondria play in progressive diseases.
• Three factors that contribute to the development of autoimmune diseases.
• How environmental factors can increase your risk for autoimmunity.
• Why diet is an important factor in immune function.
• The one lifestyle change that radically improved Dr. Wahls’ disease progression.
• An important connection between the microbiome, gut health, and immunity.
• What mitochondrial dysfunction is.
• How environmental toxins and factors can lead to mitochondrial damage.
• Specific foods to include to prevent or alleviate autoimmune symptoms. 
• The three main foods that can be a trigger for autoimmune disease.
• How to incorporate organ meats (& their benefits!)
• Why loneliness & lack of connection are major disease contributors.
• An empowering way to think about a diagnosis.
• Why health is a nonstop journey.
• Details about Dr. Wahls’ upcoming clinical trial for MS patients.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• Clinical Trial Screening – The Efficacy of Diet on Quality of Life in MS -- Take the survey!
• The Wahls Protocol by Dr. Terry Wahls
• The Wahls Protocol Cooking for Life by Dr. Terry Wahls
• Connect with Dr. Terry Wahls Website / Facebook / Instagram

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