The Model Health Show

No one can give you permission to change your life because real transformation comes from within. It requires constant and intentional effort and courage. Most importantly, transformation requires a profound level of honesty and self-reflection. If you’re ready to tap into your potential and create different results, today’s show is for you. 

Dr. Eric Thomas, also known as ET, is one of the top motivational speakers in the world. His message of empowerment, determination, and success has resonated with millions of folks who have decided to break disempowering patterns and redefine greatness for themselves. In his new book, You Owe You, ET teaches the importance of taking responsibility for your life in order to reach your potential. 

On this episode of The Model Health Show, ET is back to share life-changing principles to motivate you to find your purpose and take control of your life. You’re going to hear proven relationship tips, how to take ownership, and real tips for identifying and accessing your unique superpowers. If you’re ready to take control of your mind and tap into your greatness, just press play! 

In this episode you’ll discover:

  • What it means to be sharpened by a relationship.
  • The importance of removing your ego from your relationships. 
  • Three words that transformed ET’s life. 
  • How to begin taking ownership for your life. 
  • Why victimhood is a mindset. 
  • How taking responsibility gives you power. 
  • The life-changing power of owning your decisions. 
  • How setting standards and boundaries for yourself can protect you.
  • Why victimhood is a mindset & what it means to have a victor’s mentality. 
  • The relationship between excuses and execution. 
  • How to identify your unique gifts & superpowers. 
  • The connection between adding value and finding your purpose.
  • How to connect with yourself and listen to your own voice. 
  • Why changing your environment will not change your life. 

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Creating a healthy lifestyle starts with consistently implementing healthier habits. For better or for worse, we all have habits that have been deeply engrained into our routines for years. Deciding to change a deep-rooted habit takes a great deal of introspection, accountability, and intention. On today’s show, you’re going to hear eight strategies you can use to reprogram your thinking and start shifting toward healthier choices. 

You’re going to learn about the power of self-assessment, how your environment influences your behaviors, and how to cope with failure. This episode features science-backed information on how your biology can impact your choices, how reward pathways in the brain work, and so much more.  

If you’ve ever struggled to change your habits, these tips will help you better understand your psychology and how to create sustainable changes. I hope this episode empowers you to take control of your thoughts, actions, and behaviors so you can create the life you want to live. Enjoy! 

In this episode you’ll discover:

  • How many deaths per year are caused by suboptimal diet.
  • The connection between our decisions and our identity.
  • How to use self-assessment to shift your behaviors.
  • Four different personality types when trying to make a habit change.
  • Why your environment influences your habits. 
  • What it means to put a spotlight on blind optimism. 
  • How to reframe failure and become more resilient.
  • An important distinction between reacting and responding.
  • How to use meditation to become less reactive. 
  • What instinctive elaboration is, and how it can inform your behaviors.
  • How to practice more mindfulness and awareness. 
  • The best way to leverage your brain’s reward pathways. 
  • How your sleep can impact your hunger levels and cravings.
  • The number of Americans that are sleep deprived. 
  • How to make your brain more resilient to stress. 
  • The mental and physical benefits of cold immersion. 

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Direct download: 616_-_How_To_Reprogram_Your_Brain_To_Make_Healthy_Choices.mp3
Category:general -- posted at: 5:00pm PDT

Between work and family responsibilities, most of us have a full schedule—and when life gets especially busy, exercise can often be the first thing to fall off your list of priorities. But you don’t need to spend hours in the gym every day to reap the multitude of benefits that come from adding movement to your routine. On today’s show, you’re going to learn about the best exercises to incorporate for maximum benefits if you’re short on time. 

Today’s guest, Kelsey Heenan, is a fitness expert and the co-founder of HIITBURN. Kelsey has worked with folks from various backgrounds and fitness levels, including professional athletes and Olympians. Her approach to exercise and nutrition is centered around freedom, balance, and sustainability. On this episode of The Model Health Show, Kelsey is back to share her best tips to not only transform your body composition, but to upgrade your confidence and mindset as well. 

You’re going to learn about the various benefits of interval training, and why foundational movements are often the most impactful. Kelsey is sharing insights on building confidence through creating habits, and how to get the most bang for your buck with your workouts. We’re also talking about consistency, accountability, and how to find a way of eating that works for you. Enjoy!

In this episode you’ll discover:

  • How resistance training can impact your brain plasticity. 
  • The most important thing to consider when choosing what type of exercise to do.
  • Why interval training is a great solution for folks with limited time.
  • A huge misconception about high-intensity interval training. 
  • The benefits of using foundational movements in your training program.
  • How to measure your progress holistically. 
  • The connection between developing skills and building confidence. 
  • Why having respect for your body is so important. 
  • How walking can help increase fat loss. 
  • A great exercise for improving muscle imbalances. 
  • How having a community can improve your consistency. 
  • Why habits supersede motivation. 
  • How to learn how to do pull-ups.
  • The power of the mind-muscle connection. 
  • How to create awareness around your relationship with food.

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Have you ever thought about what your skin can tell you about your overall health? Whether it’s dry skin, acne, or eczema, the presentation of your skin can often indicate a deeper issue happening internally. Instead of treating these conditions as isolated problems, it’s important to take a holistic approach and address underlying imbalances or inflammation from the inside out. 

Today’s guest, Dr. Trevor Cates is a naturopathic doctor, bestselling author, and the founder of The Spa Dr. She helps patients worldwide treat skin conditions and balance hormones through holistic methods. In her new book, Natural Beauty Reset, Dr. Cates explains how to address underlying imbalances and optimize health with a root-cause approach that leads to healthy, vibrant skin. 

You’re going to hear how your food choices impact your skin and how addressing gut health can improve your appearance. Dr. Cates is sharing important principles on topical skincare, including the truth about personal care ingredients, pH levels, and sunscreen. You’ll learn about the skin microbiome, how stress can present on the skin, and the most common mistakes folks make with their skincare routine. Please enjoy this interview with the amazing Dr. Trevor Cates! 

In this episode you’ll discover:

  • How sleep deprivation can impact your skin health. 
  • What connection the thyroid has with the skin. 
  • How your skin can give you clues about your health. 
  • What leaky skin is. 
  • Warning signs that your skin’s barrier function has broken down.
  • The #1 trigger food for skin problems. 
  • How insulin production can cause acne breakouts. 
  • The best way to determine if dairy consumption affects your skin.
  • How the skin microbiome works. 
  • What you should know about the gut-skin connection. 
  • How frequent hand sanitizer use impairs the skin microbiome. 
  • What to look for in a facial cleanser.
  • The long-term side effects of using birth control to treat acne. 
  • How stress can worsen inflammatory skin conditions like rosacea and psoriasis. 
  • The connection between self-worth and self-care. 
  • What the ideal pH is for skincare products.
  • Important information about products that claim to be natural.
  • The two most common skincare mistakes. 
  • How to create a DIY face mask. 
  • Why hormone imbalances impact skin health. 
  • The importance of building a consistent, calming bedtime routine.
  • Which foods are the most supportive for skin health.
  • The difference between chemical and mineral sunscreen.

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A new study links frequent napping to high blood pressure and an increased risk of having a stroke. This research might alarm you, especially if you’re someone who enjoys taking naps. However, taking naps isn’t inherently bad. The problem is that taking frequent naps may indicate a deeper underlying issue: poor sleep quality at night. 

Sleep is a critical part of your overall health, and not getting enough high-quality sleep can lead to a myriad of problems, including increased risk for multiple chronic illnesses. On this episode of The Model Health Show, we’re going to dive into the science of napping and overall sleep hygiene. You’re going to learn about how sleep debt works, and how it can impact your health. You’ll also learn about sleep cycles, the function of melatonin, and the optimal way to nap. 

Most importantly, we’re going to cover specific things you can do to improve your sleep quality so that you can be well-rested and healthy. You’ll learn how to optimize your sleep environment, how to improve your melatonin production, and so much more. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • The correlation between taking naps and having high blood pressure. 
  • How insufficient sleep can contribute to your risk of developing chronic illnesses. 
  • The two kinds of sleep debt. 
  • How short-term sleep debt can contribute to insulin resistance.
  • What effects sleep deprivation can have on your decision-making skills.
  • Why sleeping too little can influence your cravings and hunger hormones. 
  • How ghrelin and leptin are impacted by sleep deprivation. 
  • The dangers of accruing a long-term sleep debt. 
  • An important distinction between nap frequency and nap duration. 
  • How long your nap should be to reap the most benefits. 
  • What sleep inertia is. 
  • The prerequisites for making melatonin. 
  • What sleep cycles are and how they work
  • How to determine the best time of day to take a nap. 
  • The wide range of biological processes that are driven by melatonin. 
  • How to improve your sleep quality by optimizing your evening routine.
  • The biggest culprit in disturbing our sleep. 
  • How using your phone at night can impact your melatonin production.
  • The relationship between temperature and sleep quality. 
  • Why it’s so important to get sun exposure during the day. 
  • The bottom line about taking naps. 

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Brain health impacts every single area of our lives, including our quality of life as we age. Neurodegenerative diseases like Alzheimer’s disease are becoming increasingly more common, but this growing epidemic is not a normal or inevitable part of aging. Genetic predisposition only drives around 5% of cases, so the power is in our hands to implement healthy habits and prevention strategies to ward off neurodegeneration. 

Today’s guest, Dr. Dominic D’Agostino, is an expert in neuroscience and neuropharmacology. He is a tenured associate professor at the University of South Florida, a research scientist at the Institute for Human and Machine Cognition, and the creator of the website, Keto Nutrition. Dom’s impressive resume also includes working as a research investigator on NASA’s Extreme Environment Mission Operation. In his research lab, the main focus is studying the neuroprotective effects of the ketogenic diet, and that’s what you’re going to learn about today. 

You’re going to learn about the connection between brain health and metabolic health. We’re diving into fascinating topics, including how the brain changes as we age, specific biomarkers to measure your overall health, and how indicators like sleep and gut health can impact your brain. Dom is truly a wealth of knowledge, and I hope this episode empowers you to take control of your brain health so you can live your best life as you age. 

In this episode you’ll discover:

  • What the hypothalamic-pituitary-adrenal axis is. 
  • The percentage of Alzheimer’s disease diagnoses that are genetically driven. 
  • How metabolic health is tied to age-related neurodegenerative diseases.
  • Specific biomarkers you should be monitoring for brain health.
  • The connection between Alzheimer’s disease and glucose metabolism in the brain.
  • How elevating ketones improves brain blood flow. 
  • What therapeutic ketosis is.
  • How the brain’s ability to process different energy sources changes as we age.
  • What we know about the metabolic components of Alzheimer’s disease. 
  • Different ways to achieve therapeutic ketosis. 
  • The connection between neuroinflammation and sleep quality. 
  • How zonulin can lead to leaky gut.
  • Similarities between leaky gut and junctions in the blood-brain barrier. 
  • The link between gut health and the immune system. 
  • What metabolic psychiatry is. 
  • The benefits of using a continuous glucose monitor. 
  • How consuming liquid sugar impacts the gut and metabolism. 
  • Why systemic inflammation and neuroinflammation are connected. 
  • The best foods to eat for brain and metabolic health. 

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“Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear.” – Normal Vincent Peale

Confidence is a key player in many areas of life, including reaching your fitness goals, having healthy relationships, and achieving growth in your career. But have you ever thought about where confidence comes from? Today you’re going to learn exactly what it takes to develop radical confidence that impacts every aspect of your life. 

Lisa Bilyeu is the co-founder of Quest Nutrition and Impact Theory. She is the host of the podcast, Women of Impact, and author of the book, Radical Confidence. On this episode of The Model Health Show, Lisa is here to share empowering tenets on cultivating confidence and how to eliminate excuses that are holding you back. You’re going to learn about how to handle fear, how to realistically reach your goals, and specific mindset shifts you can use to live a more authentic and fulfilling life. 

If you want to get honest with yourself and learn powerful tools for growth, Lisa’s insights will resonate with you. This interview contains empowering insights on redefining failure, cultivating a strong sense of self, and so much more. So listen in, take good notes, and enjoy this episode with Lisa Bilyeu! 

In this episode you’ll discover:

  • What radical confidence is. 
  • Why confidence is a byproduct and not a prerequisite. 
  • The relationship between confidence and competence. 
  • How to redefine failure. 
  • What it means to define your north star. 
  • How relying too heavily on gratitude can actually hold you back. 
  • What it means to become an excuse terminator. 
  • The importance of knowing yourself when you set goals. 
  • How to be the hero of your own life. 
  • An important distinction between confidence and validation. 
  • How to live in alignment with your purpose. 
  • The ritual that Lisa uses to cultivate confidence. 
  • How to get out of your own way to build confidence. 

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“Being brave isn’t the absence of fear. Being brave is having that fear but finding a way through it.” – Bear Grylls

Fear is an innate part of the human experience. Although you might minimize fear as a basic emotion, fear is a complex process that triggers a series of physiological changes within the body. Fear isn’t inherently bad—in fact, fear is hardwired into our brains to keep us safe and alive. The key is to have a healthy relationship with fear and to be aware of how it impacts all areas of our lives.

Today’s guest, Tony Blauer, is a self-defense coach and fear management, expert. Through his company, Blauer Training Systems, his mission is to empower folks to reframe their relationship with fear in order to maximize performance. With over four decades of experience, Tony is a leading authority in the self-defense industry. He’s implemented scenario-based training for individuals and organizations across the world, including military, law enforcement, leadership teams, and the general public. 

This episode is full of life-changing principles you can implement to better your de-escalation skills and self-defense knowledge. We’re going to discuss trusting your instincts, identifying your vulnerabilities, and what it truly means to have courage. Tony is a wealth of information, and I hope this information gives you a wider perspective on fear and safety. So click play, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • How your thoughts and emotions impact your biochemistry. 
  • An important distinction between physiological fear and psychological fear. 
  • Why improving your self-awareness is a superpower. 
  • What it means to know fear. 
  • How fear and intimidation are connected. 
  • The role of de-escalation in self-defense. 
  • What the three D’s of self-defense are. 
  • How to approach violent situations like an architect. 
  • Why you should always trust your gut instincts. 
  • What the True Safety Model is. 
  • How instincts, intuition, and intelligence can keep you safe. 
  • The importance of understanding psychological fear. 
  • How to identify your vulnerabilities. 
  • What situational awareness is. 
  • How to practice courage and resiliency. 
  • Why your intuition is like a GPS.
  • The difference between preparing for probability and possibility. 
  • Three things that offenders want in an attack.
  • Real strategies for devaluing yourself. 
  • The importance of managing fear. 

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Direct download: 610_-_How_Fear_Can_Control_Your_Mind_Body__Behavior_-_With_Tony_Blauer.mp3
Category:general -- posted at: 5:00pm PDT

When you think about improving your health, you probably think about making better food choices, getting more high-quality sleep, or adding more physical activity to your routine. But have you ever considered how your finances impact your overall well-being? Financial stress can manifest physically in many ways, including anxiety, digestive issues, or sleep disturbances. 

If you want to be the healthiest version of yourself possible, you’ve got to consider how to upgrade your financial fitness – and today’s guest is here to show you how. Bret Johnson has created several multimillion-dollar companies alongside his wife Chalene. He runs the operations and finances for his companies, SmartLife, Inc. and Team Johnson. On this episode of The Model Health Show, Bret is sharing what he’s learned about finances throughout his life and career, including the story of how he overcame a gambling addiction and paid off over $400,000 in debt. 

You’re going to learn actionable tips and strategies you can use to uplevel your financial fitness. We’re discussing the truth about credit cards, credit scores, investing, and how to create a money mindset. In the context of health, finances are often overlooked. I hope this episode educates and inspires you to build a stronger financial future for yourself and your family. Enjoy! 

In this episode you’ll discover:

  • How stressors like finances can impact your health.
  • Distinct ways that money management is like fitness.
  • The benefits of using a credit card for your expenses. 
  • How technology can help you utilize credit cards. 
  • The role that discipline plays in reaching financial goals. 
  • Why it’s your responsibility to keep tabs on your credit score. 
  • How Bret went from gambling addict to money master. 
  • The importance of having multiple streams of income. 
  • How much money you should have in an emergency fund. 
  • Simple ways to get started investing. 
  • Why changing your mindset is critical for changing your financial habits.
  • The first step in making better financial decisions. 
  • What the S&P 500 is and how it works.
  • The pros and cons of investing in an index fund. 
  • What percentage of your income should be allocated toward investing. 
  • Why your home is not an investment.
  • The importance of consulting a CPA before making big purchases.  
  • How learning about finances can change your family’s legacy. 

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There’s a lot of conflicting advice about the best way to get results in the gym. And if there’s anyone who knows how to get results, it’s my friend Jay Ferruggia. Jay has been a personal trainer for over 25 years and he has thousands of hours of experience training folks in the gym. He has an impressive resume of advising in major league sports and contributing to magazines and major news networks. 

Jay is one of the most elite fitness coaches in the world, and what I love about him is his realistic approach to training. Jay’s mission is to make fitness simple and efficient. He incorporates key lifestyle habits like getting enough sleep, easy nutrition tips to help maximize your results, and how things like relationships and mindset can impact your fitness goals. 

No matter what your fitness goals are, Jay’s tips can help you achieve them. On today’s show, he’s sharing some of the most common misconceptions about training, the importance of having a plan, and why training for longevity and health is so effective. So listen in, take good notes, and enjoy this episode with Jay Ferruggia! 

In this episode you’ll discover:

  • The biggest mistake most people make in the gym. 
  • Why your goal should be to build muscle. 
  • The role sleep plays in getting lean. 
  • Why cardio isn’t the best strategy for fat loss.
  • What it means to have a rehabilitative workout.
  • The importance of progressive overload, and why form matters. 
  • Why having a plan is necessary for body composition goals.
  • The role that genetics play in your fitness outcomes. 
  • How prioritizing aesthetics can damage your health.
  • Jay’s background in the fitness industry.
  • How to structure your workouts around the long-term goal of longevity.  
  • What role your metabolism and thyroid play in getting results. 
  • The dangers of overhydrating, and the importance of electrolyte balance.
  • Why your nutrition protocol matters in the long term.
  • How helping others can balance your stress levels.
  • The role community plays in your growth and strength. 
  • Why self-development matters for your overall health. 

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