The Model Health Show: Nutrition | Exercise | Fitness | Health | Lifestyle

Conventional wisdom would tell you that there are only two types of foods: foods that are good for you and foods that are bad for you. The truth is, there is a whole lot of grey area when it comes to the foods that we eat.

There are certain foods that provide us with key, valuable nutrients, but also come packaged with some straight up poisons. Our job is to be able to weigh the cost-benefit analysis, and select the foods that provide us with the most benefit and least downside. Hopefully, also, we experience the immense joy of eating along the way. Because, at the end of the day, that’s another important part of food that really makes it all worth it.

Today we’re diving into which foods are the best and worst for your brain. And there’s no better person on the planet to break it down for us than Dr. David Perlmutter. He’s one of the most decorated MDs in the country, and the only Board-Certified Neurologist with the distinction of being a Fellow of the American College of Nutrition as well.

We’re also going to cover the surprising benefits of cholesterol. This compound has enabled the growth of a multi-billion dollar statin drug industry. But, as you’ll discover, our society definitely went barking up the wrong tree (and that tree has fallen right on top of many of us). This is incredibly important information to get your hands on. So, just click play, take good notes, and enjoy!

In this episode you'll discover:

  • Where the governing force of every cell in your body resides.
  • The surprising economic cost of brain diseases.
  • How a carbohydrate-dominant diet directly impacts rates of Alzheimer’s disease.
  • The truth about what an optimal blood sugar level should be.
  • What glycation is.
  • How your A1C level relates to brain shrinkage (you need to know this!).
  • How insulin deeply influences your brain.
  • Why many of us are “eating for a winter that never shows up.”
  • The incredible impact that brain derived neurotropic factor (BDNF) has on your health.
  • One of the best ways to boost your body’s production of BDNF.
  • How sleep deprivation significantly influences the health of your brain.
  • Why a brain healthy diet isn’t just good for your brain.
  • Specific compounds in wheat that create inflammation and damage your brain.
  • How wheat creates an addictive response in the brain.
  • Why testing negative for celiac disease does NOT mean that gluten isn’t causing severe damage.
  • How a gluten-free diet can actually increase your risk of certain diseases.
  • What the #1 causative factor for chronic disease is.
  • The incredible benefits of cholesterol (this is important!).
  • How one of the most popular drugs in the world for protecting the heart actually INCREASES heart problems.
  • The benefits of the omega 3 fatty acid DHA.
  • Why you need to be cautious eating farm-raised fish.
  • Which tests you can use to uncover a gluten sensitivity.
  • How to intelligently replace gluten-containing foods in your diet.

Items mentioned in this episode include:

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Meditation or medication? Today, more than ever, it’s a choice that many of us have to make.

We live at a time of great distraction, and terrible health influences around every bend. When I walked into the restaurant where I’m writing this, I strolled past a glass case of desserts where there was a rice crispy bar made out of Fruity Pebbles that I swear called my name.

It’s a different world, and we have different means for coping with it. Exercise, great food, great sleep, great companionship… all of those things lean towards creating a healthy, successful life. But I feel that one of the greatest tools we have available to us still isn’t talked about enough. That’s why I wanted to do this brand new episode.

Meditation has been found to reduce your risk of heart attack (The Stroke Journal, 2009), reduce symptoms of anxiety and depression (Psychosomatic Medicine, 2009), increase focus and attention (University of Wisconsin-Madison, 2007), improve your libido (yep… The Journal of Sexual Medicine, 2009), and so much more. What medication can do all of these things? Let me answer that for you… none of them.

Why then isn’t meditation being prescribed and utilized more often? I believe it’s due to some strange stigmas we might carry about it. I know that I was apprehensive about meditation before I knew what it actually was (and experienced the benefits). There are definitely a lot of myths about meditation that we need to clear up. So, that’s why I invited on one of the best meditation teachers in the country, Light Watkins. Click play, listen deeply, and enjoy!

In this episode you'll discover:

  • The #1 way to improve your focus in a hyper distracted world.
  • How meditation literally changes your brain.
  • Why stereotypes exist in the world of meditation like everywhere else.
  • How helping people to experience more joy is one of the major solutions for all of the civil unrest today.
  • Why achieving more things doesn’t necessarily equate to happiness.
  • The 5 biggest myths about meditation.
  • Why meditation can mean a lot of different things to different people.
  • The difference between meditation and meditative.
  • The difference between monastic meditation and meditation for those who are householders.
  • Why meditation is surprisingly similar to exercise.
  • Why a busy mind during meditation can actually be a sign of progress (you have to hear this!).
  • What the E.A.S.Y. approach to meditation is.
  • The logical reason why comfort during meditation is so important.
  • Why there’s similar stigmas about meditation and dieting.
  • How meditation can be so impactful on sleep quality.
  • Whether or not it’s ideal to meditate right before bed.
  • How meditation can influence patience and awareness.
  • Why the progress in meditation happens outside of meditation.
  • Why meditation is the only thing that can refund you your time back (this is fascinating!).
  • What spontaneous right action is.
  • Why it’s more than ok to experience unhappiness and negative emotions.

Items mentioned in this episode include:

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Direct download: 267-The_5_Biggest_Myths_About_Meditation_-_With_Light_Watkins.mp3
Category:general -- posted at: 5:56pm CDT

Where did we get the idea that a tight, toned core was the ideal thing to have? Aesthetics have long been a part of human culture, for sure. But, collectively WE get to choose what’s beautiful… and WE get to choose what’s ideal.

Did you know that in some cultures, having some jelly on your belly is actually a sign of good health and wealth? True story. Not every culture values the sacred six-pack. And that’s ok. Because I think that all of us are missing the point.

The most important thing about our core is that it actually works! The muscles, fat, and fascia that make it up. Plus, all of the internal organs inside of it are what really give it significance. There are some folks with some nice fat on their waistline with phenomenal health in the function of their core. While there are also people with shredded six-packs whose core function is about as good as one of those traveling carnival rides. Sure, I know this looks like a dependable rollercoaster, but tomorrow it will be nowhere in sight (and all I’ll have left is this $5 stuffed animal that I spent $50 on games to win - oh, that’s just me, huh?).

The reality is this: your core muscles are critical to you having a free and fully functional life. So, we most definitely need to understand them better. Also, what are some of the possible issues that we can see with dysfunctional core muscles? Issues like diastasis recti? And, most importantly, what are things we can do to reverse these issues and ensure we have a healthy, functional core for years to come? To answer these questions, I brought on one of the foremost experts in the world in human movement, biomechanist Katy Bowman.

In this episode you'll discover:

  • Why your abdominal region is far more complex than you may realize.
  • The surprising connection between body temperature and insomnia.
  • Why we still need to take advantage of live, firsthand interactions and learning (and not just rely on the Internet).
  • Why proactively putting yourself in challenging situations is so beneficial.
  • What diastasis recti actually is.
  • Why movement programs for diastasis recti can be effective for hernias too.
  • How internal “forces” are largely responsible for the function of internal organs and tissues (you need to know this!).
  • How an orange can marvelously demonstrate the anatomy and function of your abdominals.
  • Why shoulder tension has a big connection to abdominal strength.
  • The difference between small, medium, and large moves (and why you need them all!).
  • A simple, effective core exercise you can do in your chair.
  • Why you need to do a daily hang (get the details!).
  • Which two movements are nearly extinct in our culture.
  • How to vacuum out the “cobwebs“ of your abdominal region.
  • Why straining and adding additional force when you have a bowel movement can be so dangerous.
  • The important difference between the male and female pelvic floor.
  • Why stopping movement is not a great long-term strategy if you have a physical ailment.
  • Where the idea for treadmill came from.
  • The downside of using a treadmill and how to use it differently for a better result.
  • The surprising ways our shoes change our physiology.

Items mentioned in this episode include:

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Discipline is often associated with all kinds of negativity. But, what if I were to tell you that healthy discipline was the key to creating the life of your dreams? Not your ethnic background, not your socioeconomic status, not your sex, not your age, not any of that stuff. Discipline is the key to getting you from where you are to where you want to be.

Now, this isn’t just a hypothesis. I’ve got the proof to back it up. In fact, I’ve got the ultimate case study. My guest today is largely considered to be one of the most successful fitness entrepreneurs in the world. And he definitely didn’t have the odds in his favorite when he started out. As you’ll find out today, I think it’s suffice to say that he actually had the odds stacked against him. He found a way to make his mark. And discipline took him from good to great.

Bedros Keuilian is the definition of a living legend. But he’ll be the first to tell you that you are here to create your own personal legend. Plus, he’s the guy to help you to do it. He shows up, he cares, and he delivers in a major way. Click play, listen in with your heart and mind, and enjoy!

In this episode you'll discover:

  • How Bedros’ story of immigration helped to shape his worldview and later success.
  • The difference between being broke and being poor.
  • How you can often turn your worst circumstances into advantages.
  • Why external motivations can help you uncover internal passion.
  • What big mistakes most personal training businesses make.
  • Why it’s important to find mentorship (and how to think creatively to help make it happen).
  • The overlooked reason why boot camp style training can be effective.
  • Why Bedros melded together the boot camp model of training with indoor training.
  • Why Bedros’ competition is NOT other boot camps and gyms (this is powerful!).
  • How food scientists are using vanishing caloric density to make people eat more food.
  • What role discipline plays in creating high levels of success.
  • Why powering down to end your day is not like an on/off switch.
  • Simple tips to help you think differently about discipline and create more structure in your life.
  • What it means to build your social bank account (you need to know this!).
  • Why it’s essential (and more available to you than ever) to learn from the very best people in the areas of life that you’re interested in.

Items mentioned in this episode include:

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The more we find out about our genes, the more fascinating our potential becomes.

It’s important to realize that our genes don’t control our lives. In fact, in many ways it’s the opposite. There are thousands of things we can do to influence our genetic expression. And that’s where the real adventure begins.

Today you’re going to discover some little known facts about your genes that might just change your life forever. You see, even though we humans have upwards of 20,000 genes we share collectively, some of those genes can misbehave. Our normally clean, well-functioning genes can get “dirty” and lead to some serious health issues as a result.

Diseases aren’t just a collection of symptoms that appear on the surface. Diseases are usually rooted in problems all the way down at the level of your genes. And it should make perfect sense, right? Your genes are essentially determining which “copies” out of you are getting printed out. If the you genes are dirty, those copies can end up being pretty crumby. So, in this special episode we have on the foremost expert in the world on dirty genes, Dr. Ben Lynch. Just sit back, take good notes, and find out how to clean those dirty genes!

In this episode you'll discover:

  • What dirty genes are.
  • How a young medical student became fascinated with Ayurvedic medicine.
  • How your genes actually work.
  • Why some genes are more static than others.
  • How clean genes can actually “act dirty”.
  • What SNPs are and how they control our health.
  • What the Super 7 Dirty Genes are.
  • What methylation is (this is crucial!).
  • The best lab test to take to check your methylation efficiency.
  • Why dirty genes also have certain strengths and evolutionary advantages.
  • How to assist your body in processing wine (if you’re trying to get your sip on).
  • Whether or not it’s necessary for you to get genetic testing done.
  • Why there’s not one perfect diet for every person.
  • The universal principle every diet should have in regards to how much/how frequently eat.
  • Why you need folate and the critical difference between folate and folic acid (you need to know this!).
  • Why sleep plays an important role as in epigenetic trigger.
  • The number one thing you need to do to detox from things that dirty up your genes.

Items mentioned in this episode include:

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Success leaves clues. We have a remarkable opportunity today to learn from people who’ve turned their wildest dreams into reality. At no other time in history have these superheroes been so accessible. Videos, podcasts, social media interaction, live events; there’s so many ways to learn from the very best people in the world. This episode is another opportunity to take advantage of that!

Eric “ET” Thomas is largely considered to be the top motivational speaker in the world. He’s been able to impact the lives of millions, and create a remarkable life in the process. Because of his level of impact, ET can command 6-figures for him to do a presentation. But what many people don’t see is that when he flies into a city to speak, he’ll often set up several other free speaking events… at middle schools, detention centers, and for at-risk youth. You see, ET was once a homeless at-risk youth himself. He’s learned a lot along his journey. And he can speak to anyone, at any level, and add value to their life because of it.

A life of greatness sees success in all areas: health, relationships, finance, career, and spirit. The key is tapping into the mindset and motivation to bring out the best in you and make it happen. There’s no one better in the planet to motivate you and remind you of your greatness. So, click play, listen in, and enjoy this conversation with Dr. Eric Thomas!

In this episode you'll discover:

  • What motivates the #1 motivational speaker in the world.
  • Why it’s important to create messages that are catered to your audience.
  • The 3 things you need to go from average to phenomenal.
  • Why questions are the answer.
  • How to realize your blessings even when you think you’re not being supported.
  • Why you don’t get better solely from the things you do right.
  • Why you need to learn the patterns of the culture you want to influence to succeed at a high level.
  • How our fear of embarrassment can prevent us from taking action.
  • Why playing it safe can end up in disaster.
  • Why your brain is the key to solving your problems.
  • The intimate way our breathing influences our perception.
  • Why pressure is essential to taking your life to the next level (you can choose it or fight it!).
  • How setting boundaries can ensure that you don’t crash and burn.

Items mentioned in this episode include:

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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: 263-How_To_Go_From_Average_To_Phenomenal_-_With_Eric_Thomas.mp3
Category:general -- posted at: 9:38pm CDT

We take for granted that products on the store shelves are, not only good for us, but safe as well. Little do we realize that industries involved in things like supplements and personal care products are largely unregulated.

To take it even further… many companies are allowed to use ingredients that are known to be toxic to the human body (several of them banned in other countries outside the U.S.). Yet, we here we are brushing, rubbing, shampooing, and soaking ourselves in chemical soups each day, blind-as-a-bat to the hazardous effects (and keep these products out of your eyes or it might not just be a figure of speech).

The issue is so grand, but I wanted to put a nice PSA together to talk about a few of the most pervasive and problematic chemicals in popular personal care products. Take good notes, and take action on what you see fit. And definitely share this one out with the people you care about as well. Enjoy!

In this episode you'll discover:

  • The surprising percentage of compounds that can enter your body through your skin.
  • Interesting everyday things that your skin absorbs.
  • One of the few natural supplements that’s PROVEN to increase physical strength and endurance.
  • The #1 thing you want to avoid in conventional deodorants.
  • How antiperspirants actually work.
  • Why it’s more important to lower your overall toxic load (and not eliminate every imperfect personal care product you have).
  • Which chemical (found in lotions, shampoo, and many other products) has been found to concentrate itself in human breast tissue.
  • The potentially harmful compound used to give shampoos and detergents it’s liquid consistency.
  • How many “anti-aging” creams ironically accelerate the aging of your skin.
  • What overlooked activity your cell membranes are responsible for.
  • The shocking truth about baby oil.
  • How labeling ingredients as “Fragrance” on products gives manufacturers a dangerous free pass.
  • What impacts chemical dyes may be having on your health.
  • How to find amazing personal care products that are free of The Sinister 6!

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: 262-The_Sinister_6_Toxic_Ingredients_In_Your_Personal_Care_Products.mp3
Category:general -- posted at: 9:03pm CDT

Stress can be ruthless. It’s a silent assassin that can break down your brain, screw up your internal organs, and pack fat onto your body. But…

That’s only one face of stress.

Stress can also be invigorating. It’s capable of making you more physically fit, biologically stronger, and literally keep your brain decades younger. So, how in the world can it be so good, yet so treacherous at the same time?

Today we’re going to dissect the value of stress to maximize the benefits, and minimize the potential downfalls. There really isn’t anything more valuable to create a great body, build emotional fitness, and shape a great life overall, than utilizing the gift of stress.

It may even sound like an oxymoron, “the gift of stress”, but what you learn from legendary health expert and bestselling author Ori Hofmekler today will help you understand exactly what I mean. If you’re going to live a long, fruitful life, you’ve got to make stress your ally. Click play and find out how right now!

In this episode you'll discover:

  • The surprising percentage of health issues today that are tied to stress.
  • Who came up with the concept that breakfast is the most important meal of the day.
  • How we are miseducated about health and fitness very early in life.
  • How the invisible nature of stress can fool us.
  • What hormesis is and why it’s crucial to our development.
  • Why exposure to toxins might not be all bad for us.
  • Why the benefits of stress are on a bell-shaped curve.
  • What the stress response system is.
  • Why the idea of “getting more energy” is misleading.
  • What the heat-shock protein response is.
  • The top benefits of intermittent fasting.
  • How being physically fit translates to being biologically fit.
  • How intermittent fasting can influence fat loss.
  • Which foods and beverages support the benefits of intermittent fasting.
  • What stress-mimicking nutrients are.
  • Which stress activated food (SAF) was found to be more effective than the diabetes drug metformin.
  • The basics of mTOR and why it matters to human health.
  • Which stress activated food makes your body toxic to cancer cells.
  • Which flavor indicates the presence of SAF nutrients.

Items mentioned in this episode include:

Download The Transcript

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What if the mere act of setting a goal could help you achieve anything you want? Life would seem stranger than fiction, for sure. But, what if I told you that the act of setting a goal in a certain way would bring you face-to-face with the things you most dream about and desire?

Well, this is not fiction; this is fact. And, today, we’ve got the science to prove it. The problem is that most people don’t set their goals using the parameters that actually work. We can have, be, and do so much more than we give ourselves credit for. At the same time, a goal without a plan is just a wish. Lots of folks wish for things and call them goals. But goals entail following a formula, goals entail having a specific mindset, and goals entail far more than the acquisition of things. Goals are also about who you become in the process.

Today we get to learn from one of the foremost experts in the world on setting and accomplishing goals. Not only has he curated the science behind it, but he has used the formula to create a life that many of us would aspire towards. He’s a New York Times bestselling author, he has one of the most visited blogs on the internet, and he’s experiencing the health, wealth, and contribution that most people in his age bracket would think is next to impossible. For him, it’s just a matter of executing on the formula. The incredible Michael Hyatt is here today to share his best tips and insights for turning your goals into reality.

In this episode you'll discover:

  • Why most goal-setting books and programs don’t work well for most people.
  • Why setting safe, small goals can be a recipe for disaster.
  • The surprising way that our beliefs impact achievement of our goals
  • What goal toxin is.
  • How age influences achievement of New Year’s resolutions.
  • The 4 kinds of limiting beliefs you need to be mindful of.
  • How to utilize the gap and the gain to help you reach your biggest goals.
  • How universalizing can cripple your ability to accomplish your goals.
  • Where our limiting beliefs come from.
  • Why you need to “change your frame” to see life more clearly.
  • How to actually pull-out and reprogram your limiting beliefs.
  • Why hardships are very often huge opportunities in disguise.
  • Why research shows that regret is actually valuable.
  • How gratitude plays into the achievement of goals.
  • The surprising science behind the benefits of actually writing your goals down.
  • Why it’s essential to set goals outside of your comfort zone.
  • What the delusional zone is.
  • Why setting and working to accomplish goals changes you as a person.

Items mentioned in this episode include:

Download The Transcript

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Direct download: 260-The_Science_Of_Setting__Accomplishing_Goals_-_With_Michael_Hyatt.mp3
Category:general -- posted at: 10:57am CDT

Imagine what it’s like to have a loved one who means that world to you… someone you’ve spent years building memories with. And suddenly, they no longer remember who you are.

Imagine how heartbroken you’d be if a parent, friend, or the love of your life no longer recognizes your face. Sometimes memory loss take other shapes too. Maybe, they remember you, but no longer remember the time you spend with them right now. Their short-term memories simply get washed away every so often, and the person you know is no longer there.

This is a scary situation, and I only bring it up because I truly feel there is something we can do about this. I also feel that the vast majority of people have no idea just how pervasive these situations I’ve described above are in our world today. You’ll be shocked to discover just how rapidly conditions like Alzheimer’s, dementia, and memory loss are skyrocketing to the very top of life-threatening disabilities today.

Alzheimer’s disease isn’t just a set of heartbreaking symptoms, it’s also a sequence of physical abnormalities in the brain that takes the lives of millions of people, and those numbers are sharply on the rise.

There’s no better person in the world to clue us all in to the current state of Alzheimer’s and other brain abnormalities than our guest today, Dr. Steven Masley. More importantly, there’s no better person who’s compiled clinically proven solutions to help end the epidemic of these brain diseases and usher in a greater world for all of us.

Today you’re going to discover The Better Brain Solution, and how to protect yourself and your loved ones from brain diseases and cognitive decline. This is an important step in the process, and we’ve got a long way to go. But I’m confident that we can all make a huge difference together!

In this episode you'll discover:

  • The surprising economic impact of Alzheimer’s disease compared to heart disease and cancer.
  • How insulin resistance affects our brain cells.
  • The 5 crucial keys to prevent Alzheimer’s disease (leaving even one out can increase your risk!).
  • What specific food can make your brain 11 years younger.
  • Why spices are an important part of any brain-healthy eating plan.
  • Which mushroom is clinically proven to have neuroprotective effects.
  • Why coffee has a bell-shaped curve of health benefits (coffee drinkers and non-coffee drinkers need to know this!).
  • The shocking relationship between pesticides and dementia.
  • Which alcoholic beverage can significantly reduce your risk of dementia and cognitive decline.
  • How stress plays a role in brain health.
  • What nitrosamines are and how they can damage our brains.
  • How you can quickly and easily test your current brain function.
  • The remarkables ways that sleep deprivation influences brain health.
  • How beta amyloid (“brain plaque”) formation gets accelerated in the brain.
  • Which form of exercise is most important for the brain.

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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