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August 2017
S M T W T F S
     
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Syndication

Morning routine versus an evening routine… which one is more important?

Experts all over the world have been touting the benefits of having a strong morning routine if you want to be successful. The early bird get the worm, right?!

So, whether you’re into eating worms or not (I did see a kid do it when I was in elementary school) I think you’ll discover today that success isn’t about what you do in the morning, it’s really about what you do the night before.

You’re about to discover some mind-blowing science that links a consistent, smart evening routine with improved heart health, better brain function, protection against unwanted weight gain, and an overall better quality of life.

Some of the things you’ll learn today will stick with you for a lifetime. I’m sure of it. And the best news is that taking advantage of these benefits does not require you to makeover your entire life (let me hear all of my night owls let out a collective, “Whooo Whooo!”). It’s simply the small things that you can add in or adjust that can generate some big changes. So, click play, enjoy, and take advantage of the tips that speak to you!

In this episode you'll discover:

  • The dangers and benefits of taking a melatonin supplement.
  • Why sleep is like a crap-shoot for many people every night.
  • What the science says about evening routines and children’s sleep.
  • Why practice does not make perfect.
  • What happens in our brains when we do something consistently.
  • What the 4 stages of learning are.
  • How processes become automated in our brains and bodies.
  • The part of the brain responsible for habit formation.
  • How to create a habit loop.
  • The part of creating a “positive habit” that many people leave out.
  • What it means to have social jet lag.
  • Why it’s critical to understand our biological rhythms.
  • How staying up later on the weekends can affect your body weight.
  • How melatonin and cortisol compete to shape your body.
  • What short-term sleep deprivation can do to your testosterone.
  • How daylight savings time influences heart attacks (this is nuts!).
  • What an optimal evening routine looks like.
  • The problems that tech devices create with our sleep (and how to overcome them).
  • How to use specific bodywork to wind down and improve sleep quality.
  • Which mineral helps to optimize sleep cycles and naturally boost melatonin.

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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I thought that it was too late for me. I thought that too much time had passed…

For two and a half years I was in pain as my spine was essentially falling apart. Two herniated discs, advanced degeneration, and a disease prognosis that gave me no hope of recovery.

Leading up to the day that I finally decided to make some changes and do something about it, this profound sense of hopelessness came over me. I thought to myself, “Too much time has passed. If my body was going to get any better it would’ve happened by now.” I was giving myself an out before I even started. But, fortunately I woke up and gave my body a chance.

The funny thing was actually witnessing how quickly my body turned things around. My body was wanting all along to restore vibrant health, but I was fighting against it. All I needed to do was give my body the right conditions to do what it already knows how to do. Our bodies are designed to heal. Our bodies are designed to thrive.

But what about the case of an autoimmune disease? Isn’t your body fighting against you this time? Well, not exactly. In the case of many autoimmune diseases, your body thinks that it’s actually helping you by attacking your tissues. It’s friendly fire. But, why in the world would it do that?

That’s what Dr. Terry Wahls was struggling to understand when multiple sclerosis left her wheelchair-bound and slowly watching her life slip away. Years went by for her as well. But, fortunately, she didn’t give up. And her story, which you’re going to hear today, is absolutely incredible!

Dr. Wahls protocol has enabled tens of thousands of people all over the world to put their MS or autoimmune diseases into remission. The principles in how she was able to make this happen are bundled up for you right here, and I’m beyond grateful to be able to share it with you.

As you may know from my story, I had a complete reversal of the spinal and bone disease, and better health than I could’ve ever imagined. But there are countless stories of transformations like this, and Dr. Wahls is one of them. I want you to know that no matter how long you’ve been struggling in your health, there is always an opportunity for you to turn things around. Hopefully Dr. Wahls protocol will provide you with some tools and inspiration to help make it happen. Enjoy!

In this episode you'll discover:

  • How magnesium deeply impacts sleep quality.
  • How multiple sclerosis (MS) invaded Dr. Wahls’ life leaving her debilitated and struggling with chronic pain.
  • What enabled Dr. Wahls to go from wheelchair bound to full, energetic function (she can now go on an 18 mile bike ride just for fun!)
  • How to enable hope to reemerge in your life.
  • What the underlying cause behind MS is.
  • The severe problems with the way conventional medicine treats MS.
  • What roles genetics plays in developing MS.
  • How myelin is related to MS and the important function it plays for overall health.
  • How to improve the performance of myelin through exercise.
  • Which essential nutrients are crucial for creating and supporting myelin.
  • How cholesterol lower drugs can contribute to complications with MS.
  • Which key hormones your body creates through the modification of cholesterol.
  • How sun exposure is intimately related to MS.
  • The shocking number of genes that are influenced by vitamin D.
  • Why sunscreen might be more problematic than beneficial.
  • The incredible way that our microbiome and gut health influence MS.
  • Why Dr. Wahls had affordability and simplicity in mind when she created her cookbook.
  • How stress an unresolved conflict can wreak havoc on your health.
  • Whether or not The Wahls Protocol can be effective in treating other autoimmune diseases besides MS.

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Are your food choices really determined by you?

In a way, yes. You are the one that has full responsibility of driving that body of yours around. But in another way, no. If you look a little closer, you’ll see that the roads you have been driving on were set up in a way that makes your decisions less conscious… robotic even. Your vehicle (that amazing body of yours) has been wired to eat in a certain way. And you’re probably not the one who did the initial wiring.

If this brings to mind the scene in The Matrix where Neo wakes up all covered in goo, and hooked to wires that have been draining his life-force, then good. That was such an awesome scene. I’m not talking about that kind of wiring though.

I’m talking about the internal wiring. How your brain and nervous system are wired up to automate behaviors. Believe it or not, you don’t come here with a lot of advanced programming set up. Sure, you have all the basics: eating, crying, laughing, pooping (oh, how many diapers I’ve changed!). You don’t have to work very hard to do those things. But, and this is a big but, what you are fed, what you cry about, what you laugh about, and what you are pooping out can be very different depending on how you’re programmed. And that’s where your wake up call is going to begin.

Recently we are realizing far more that it’s not so much that diseases are inherited. Sure, we can carry genes for an array of chronic illnesses from our parents. However, research is finding that over 80% percent of those genes are largely under our control (specifically under the control of our lifestyle choices). So, again, it’s not so much that diseases are inherited, but our family’s cookbooks and eating habits are inherited. And that’s how we initially get wired to eat.

Today New York Times bestselling author (and modern day superhero) Robb Wolf is on the show to talk about some of this internal wiring. Most importantly, he’s got the tools, insights, and strategies to reprogram yourself to make the food decisions that really serve you. Plus, he’s going to show you how the variety and enjoyment from food in your life can be personalized. This is vital stuff, so click play, climb out of the mental goo, and enjoy!

In this episode you'll discover:

  • Which unique foods is proven to enhance stem cell genesis.
  • What enabled Robb to go from chronic illness (and potential removal of part of his intestines) to remarkable health and fitness in just a matter of months.
  • How Robb opened up the very first Crossfit Affiliate gym in the country.
  • Why your environment matters just as much as your diet.
  • The chronic family health issue that inspired Robb to test out a Paleo-type diet.
  • What neuroregulation of appetite is.
  • Why some people are better off eating a cookie than a banana (wait, what?).
  • How professional eating competitors hack their appetite.
  • What vanishing calories and hyperpalatable foods are.
  • Why gut bacteria need to be considered with our food choices.
  • What personalized nutrition is and why it’s important.
  • How to intelligently alter meals so that everyone in the family eats what’s best for them.
  • Surprising insights about kid’s eating habits for parents who want their kids to eat healthy.
  • The vast benefits and potential pitfalls with a ketogenic diet.
  • How community and relationships play a powerful role in health and wellness.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 214-Hijacking_Our_Appetite_And_Being_Wired_To_Eat_-_With_Robb_Wolf.mp3
Category:general -- posted at: 8:29pm CDT

Before you have a physical transformation, you must first have a mental transformation.

All change begins in our mind. So, change your mind and change your life. It sounds pretty simple, right? But trying to change your mind can be like an American Ninja Warrior obstacle course. There are barriers, pitfalls, and outlandish obstacles scattered throughout the process. Real change, lasting change, is really about being prepared to navigate these obstacles. In fact, there may be nothing more important on your path to success than becoming skilled at moving past the curveballs that life throws at you.

In this episode we’re going to detail the 4 barriers to breakthrough when changing your body and your life. Often times these barriers can be hiding in plain sight, sabotaging your progress. Today we’re going to bring these things to light and, most importantly, provide you with tools and insights to blast through these barriers with a vengeance.

In this episode you'll discover:

  • Why your gut microbiome is very much like a rain forest.
  • Why knowing what to do to be healthy doesn’t matter very much.
  • How putting things off can slow down huge progress in your life.
  • How Lil Jon helped Jade overcome her hesitation (yeaaaaah!).
  • Why our survival needs and lethargy are intimately connected.
  • When you can get a permission slip for laziness.
  • Why it’s important to link your movement and exercise to something bigger.
  • Why time management is a misnomer.
  • How our devices can separate us from someone important.
  • How social media creates a hormonal soup in your brain.
  • The difficult thing that all successful people face (but they consistently defeat it).
  • How our self-esteem controls our performance.
  • 5 vital tips to overcome self-doubt.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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I remember playing the hot potato game when I was a little kid. The music plays, and the “hot potato” (usually a tiny beanbag) is passed around by kids in a circle. When the music stops, if you’re the unlucky one holding the potato, you’re out! The potato makes you lose.

Well, maybe that silly (and fun!) kids game was onto something. According to our guest today, if you get caught with the potato in your hand (specifically a sweet potato) then you will lose yet again… but this time the loss is in body fat.

Michael Morelli is an absolute superstar in the fitness space. With over 4 million followers and fans on his social media platforms, he’s one of the strongest voices in the health movement today. This guy is super fit, and he’s helped thousands of other people get super fit. One of the tools of the trade: The Sweet Potato Diet. It’s a real food, intelligent carb-cycling approach that just flat-out gets results.

As you’ll discover today, carb-cycling is a valuable tool that’s heavily underutilized because major media hasn’t been talking enough about it. In truth, it’s a way of eating that we’ve evolved with in many ways. Naturally we’d have periods of overfeeding, underfeeding, and basic maintenance. It would be a shift in calories and in food type. Our ratios of macronutrients (the carbohydrates, proteins, and fats) would shift much more frequently than the cookie-cutter, same-old-same-old way we tend to eat today. To tap into a way of eating that encourages a shift in your metabolism, and a way that your genes actually expect you to eat, just click play and find out the benefits of The Sweet Potato Diet!

In this episode you'll discover:

  • How fitness superstar Michael Morelli hit rock bottom and ended up in his mom’s basement.
  • What carb cycling is and why it’s valuable to know about.
  • Why low-carb or ketogenic diets can be challenging for some people.
  • The impact that small, healthy amounts of sweet potatoes can have on blood sugar long-term.
  • Which culture the highest percentage of people 100+ years old who use sweet potato as a staple in their diet.
  • Whether or not it’s a good idea for most people to count their calories.
  • Which concentrated sweet potato nutrient is correlated with a longer lifespan.
  • Whether or not you’re eating a yam or a true sweet potato.
  • Why food choices for most people are not logical.
  • How the sweet potato can radically upgrade most of your favorite indulgences.
  • Why strict diets tend to be in opposition of human psychology.
  • How to carb cycle in combination with exercise during your week.
  • What your body will do to provide glucose for your brain if glucose is too low.
  • Important mental shifts you need to make when working to change your body.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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If I had a dollar for every time I’ve heard a professor, a trainer, a coach, a well-meaning gym buddy, a special news report, or a random passerby say that you need to do more cardio to burn more fat, I’d have Scrooge McDuck level cash in my account.

If so many people say it, then it must be true, right? Scratch that… if so many intelligent and well-meaning people say it, then it must be true, right?

And therein lies one of the problems…

If you take really smart, well-meaning people and teach them the wrong thing, they can become world-class at doing the wrong thing. So good at doing the wrong thing, in fact, that they create compelling arguments as to why they should continue doing it (even if it’s not working).

When it comes to doing hours of cardio each week, and still not seeing the weight budge, we can justify and say… “Ah, I just need to sneak another hour in each week.” or “I just need to cut back on the calories even more.” or “I’m just not good at this.” or, and this is the worst, “I’m obviously not trying hard enough.”

So, we try to beat our metabolism into submission. Or, we develop a condition of learned helplessness… where we believe that no matter how much dieting and cardio we do, we’ll never be able to change.

But, what if all along it was the tactics, and not the ability of the person, that was not working to begin with? Cardio being the ideal form of exercise for fat loss was something that was largely just assumed and not proven. Sort of like when people believed that the earth was flat (this was even taught in universities!), until the assumption was finally disproved.

That busted myth took centuries to happen. The Great Cardio Myth is getting busted in just one episode of The Model Health Show.

In this episode you'll discover:

  • Why cardio machine are lying to us.
  • The impact that conventional cardio exercise has on appetite.
  • How basic dieting compares to doing hours of cardio.
  • Where the idea of doing more aerobic exercise for better health originated.
  • How low-fat, high-carb diets got advocated along with conventional cardio.
  • Whether or not you can outrun a pizza.
  • The truth about how overuse injuries occur.
  • Why the treadmill creates abnormal walking and running movements.
  • The shocking influence that conventional cardio can have on heart health.
  • How high intensity interval training compares to strict cardio in clinical trials.
  • What to do if you’ve only got 3 days a week (and less than 30 minutes) to exercise each week.
  • How to train if you want to build muscle mass and if you DON’T want to build muscle mass.
  • The real reason so many people gravitate towards cardio for exercise (truth bomb!).

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 211-The_Great_Cardio_Myth_-_With_Craig_Ballantyne.mp3
Category:general -- posted at: 9:01pm CDT

Working as a clinician for many years, one of the most common questions I would get is, “What can I take for more energy?”.

It was always a tough question because I knew I’d just be treating a symptom by giving them energizing natural supplements like maca, cordyceps, and ginseng. Sure, it’s better that they didn’t ask a drug dealer the same question. In the immortal words of Rick James, “Cocaine is a helluva drug…” But, I didn’t want them to see me like a natural pill-pusher, and get them hooked on something just to get them by, either. So, I dedicated myself to helping them get to the root of their energy problems. And today you’ll learn the very best of what I came up with.

In this episode you'll discover:

  • How my struggle with chronic fatigue began.
  • A potent superherb that’s clinically proven to improve insulin sensitivity.
  • What going to the gym is compensating for.
  • How you’re able to literally charge up your cells like a battery.
  • The surprising amount of energy the human body can generate.
  • Simple strategies to get in more nutritious movement throughout the day.
  • Why you can still wake up exhausted after 7 to 8 hours of sleep.
  • What sleep architecture is.
  • How many total sleep cycles you need for optimal energy.
  • What happens in your brain during sleep.
  • The 2 major things that can disrupt your sleep cycles.
  • Key nutrient deficiencies that cause fatigue and sleep problems.
  • The #1 mineral that supports human energy production.
  • How dehydration impacts energy (and how much water you really need!).

Items mentioned in this episode include:

Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Direct download: 210-4_Reasons_Youre_Tired_All_The_Time_And_What_To_Do_About_It.mp3
Category:general -- posted at: 1:18pm CDT

Culture is a very interesting and versatile thing. Culture is like the invisible force that guides our beliefs, behaviors, and knowledge. Culture is what gives color to how you experience your life.

There are many shades and varieties of colors (you already know there are 50 Shades of Gray), and your culture, versus the culture of someone else, is a fundamental reason why two people can have a totally different experience from the same event.

Take seeing a new superhero movie, for example. You have been immersed in a culture that loves the ideas of superpowers. They believe human potential is limitless. They believe that good always wins in the end. While your friend, who you’ve unwittingly brought along to see the movie with you, has been immersed in a culture believes only in what they see. They value hard, cold facts and extreme rationality. They believe in love, but also that bad things happen no matter what, and it’s all about probability.

You think the movie is fantastic and inspiring. As a result, you get a rush of endorphins and positive “feel good” neurotransmitters and hormones. Your stress levels go down, and you are inspired for days after.

Your friend, on the other hand, thinks the movie is a waste of time and resources. They watched with pessimistic cultural views, and they were so busy pointing out what’s not realistic that they missed out on the magic of human creativity. As a result, your friend’s stress hormones elevate from irritation. Their blood sugar is low because of all the mental energy used to dissect the cinematic foolishness, and they leave feeling like they’ve just wasted three hours of their life that they can’t get back. Two totally different experiences from the same event. Neither of you is right or wrong. Just very different.

Now stretch this variance in perception into the realm of food, exercise, stress management, relationships, and, most importantly, what’s deeply ingrained in you about how long you’re going to live, and you’ll discover the real power that culture has over your life. The issue is that its power has been hiding in plain site, governing everything you do and how you experience the world. Today, thanks to the incomparable Dr. Mario Martinez, you’re going to learn how to come out of a cultural fog and embrace only the cultural influences that are serving you in becoming the greatest version of yourself.

In this episode you'll discover:

  • How we can know what’s best for our health but still not do it.
  • What psychoneuroimmunology is.
  • How much genetics actually play into how long you’ll live healthfully.
  • What a culture is and how it affects the brain.
  • How feelings like shame impacts inflammation and pain.
  • Why affirmations alone don’t work.
  • What causes people who elevate and “make it big” to come crashing back down.
  • How to move beyond pseudo-humbleness.
  • Why we need to learn about the causes of health.
  • The difference between a ritual and a routine (this is important!).
  • The surprising way that pleasure can affect your immune system.
  • How to differentiate hedonistic pleasure and eudemonic pleasure.
  • How to be an outlier and not lose your health and happiness because of it.
  • Why old psychological programs can show up and sabotage your relationships.
  • Why speed of implementation is important.
  • How junk food can mean love for us.
  • Why giving something up can make you want it more.
  • The difference between having an illness and becoming an illness.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Saying that this will change your life is an understatement. What we were taught about conventional exercise is running people into the ground (literally) and our society isn’t any healthier as a result of it.

Today you’re going to get the truth about the most important form of exercise for human health and fitness. It’s so effective that it’s almost unbelievable. So unbelievable, in fact, that I had to hunt down the world’s foremost expert on the subject to have him break it down for us. And he didn’t pull any punches!

You’re about to find out what The One Minute Workout is all about. Plus, you’re going to discover how Dr. Martin Gibala can get you fitter and healthier 10 times faster than any traditional program ever could. This eye-opening episode is loaded with insights, so click play, take good notes, and enjoy!

In this episode you'll discover:

  • The surprising history of interval training.
  • How to do Wingates to radically boost your fitness levels.
  • How to actually increase the number of mitochondria (energy “power plants”) you have in your cells.
  • Why one minute of hard exercise can get you the same benefits as 150 minutes of conventional steady state cardio (this is mind-blowing!).
  • The truth about your VO2 Max and why it’s important.
  • The little known impact that HIIT has on your aerobic fitness.
  • How HIIT influences muscle fiber recruitment.
  • The surprising benefits of interval walking.
  • How many days a week you should incorporate HIIT.
  • Whether or not you should do HIIT and resistance training on the same day.
  • What exercise snacking is.
  • Whether or not interval training is safe for people with heart conditions.
  • The best way to warm up for your training session.
  • What the very best ways to do HIIT for maximum results.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via iTunes

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Direct download: 208-The_One_Minute_Workout_-_With_Dr._Martin_Gibala.mp3
Category:general -- posted at: 5:32am CDT

Time is not toxic. Just because the days roll by on the calendar, does not mean that you have to be sentenced with years of sub-standard living and loss of function.

New York Times bestselling author, and superstar physician, Dr. Sara Gottfried is here to blow your mind with the latest research on aging. You’re going to learn firsthand how to ensure that your healthspan--the amount of time you live with good health and normal function--is as long as possible. This information will be valuable to you for a lifetime (and a much longer, healthier lifetime at that!). So, click play, take good notes, and become Younger!

In this episode you'll discover:

  • The triggering event that led Dr. Gottfried to focus deeply on the aging process.
  • Why the experience of aging starts in your muscles.
  • How your muscles are actually a fat-burning endocrine organ.
  • What normally happens to your blood sugar as you get older.
  • Why it’s critical to extend your healthspan as long as possible.
  • How our various organs age differently.
  • Why it’s vital for us to have a continuous means of emotional release.
  • How traumatic stress genes can get activated and passed on to future generations.
  • What fascia is and how energy can clogged up in your system.
  • How sex can counter the effects of stress.
  • Why exercise can be a valuable gene reset.
  • The surprising percentage of your genetic expression that you’re in control of.
  • Which glorified “fat gene” might be influencing your health (and what to do about it!).
  • The specific gene that influences detoxification (and how it affects your partying).
  • Which gene codes for how you carry and process cholesterol.
  • What Dr. Sara recommends for your carbohydrate threshold.
  • What specific markers you can use to measure your healthspan.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via iTunes

Click Here to Subscribe via Stitcher

Direct download: 207-Reset_Your_Genes_And_Become_Younger_-_With_Dr._Sara_Gottfried.mp3
Category:general -- posted at: 10:46pm CDT