The Model Health Show

“Time is more valuable than money. You can get more money, but you cannot get more time.”–Jim Rohn

Our fast-paced culture not only encourages busyness, but in some ways, it mandates it. Most folks have jam-packed schedules consisting of work obligations, commutes, family commitments, and more. But there’s a huge difference between being busy and being productive. Now more than ever, achieving your goals requires you to be intentional with your time.

On today’s show, you’re going to learn strategies for effectively managing your time. This compilation episode will teach you how to improve your focus and time management skills, how to gain clarity and invest your time wisely, and how to create systems that encourage productivity. You’ll hear from thought leaders like Jesse Itzler, Cal Newport, and Jim Kwik. 

Your time is a critical and limited resource, but fortunately, time management is a skill that can constantly be sharpened. I hope this episode brings you inspiration and value. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • What is the greatest superpower we all possess is.
  • Why the concept of moderation can hold you back from success.
  • The importance of evaluating your relationship with time.
  • How to identify the places where you can do your best thinking.
  • What monotasking is, and how to use it to accelerate your productivity.
  • The power of creating systems to diminish decision fatigue.
  • What deep work is, and why it matters.
  • A major flaw in modern work culture.
  • The importance of deep work in the knowledge economy.
  • How deep work can enable you to learn quickly.
  • What attention residue is.
  • The difference between being busy and being effective.
  • Why people who practice deep work are happier.
  • How to utilize rituals to help your brain focus and preserve energy.
  • The perks of practicing boredom.
  • How your thinking influences your life outcomes.
  • Why thinking makes humans valuable.
  • How decision fatigue can deplete your potential.
  • The six thinking hats, and how to use them to change your perspective.
  • Why you should think of your problems as puzzles.

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Direct download: 717_-_Take_Control_of_Your_Time.mp3
Category:general -- posted at: 7:00pm PDT

Eating well has the potential to manifest a variety of changes in your body, including improving your brain function. And at a time when progressive neurodegenerative diseases are at an all-time high, protecting the function of your brain is one of the best things you can do to ensure health and longevity. 

Today you’re going to learn about ten specific foods that have been proven to boost memory, improve focus, and contribute to overall brain health. You’ll hear the studies backing up each food, what you need to consider when sourcing your groceries, plus the best ways to incorporate these nutritional powerhouses into your diet. 

These ten foods are featured in my newest book, Eat Smarter Cookbook. I’m going to share what you can expect from the book, how to incorporate these ten brain-boosting foods into your family’s regular meals, and the best ways to upgrade your plate without sacrificing taste, tradition, or enjoyment. Enjoy! 

In this episode you’ll discover:

  • How acai can reduce neuroinflammation. 
  • The link between belly fat, insulin resistance, and inflammation in the brain. 
  • How to utilize the benefits of acai without disrupting your blood glucose. 
  • What percentage of the average American child’s diet is ultra-processed foods.
  • The health benefits of consuming raw honey.
  • What to look for when shopping for high-quality honey.
  • Which compounds in fatty fish are necessary for brain function.
  • The connection between omega 3 consumption and brain shrinkage rates. 
  • How drinking coffee can reduce your risk of developing progressive brain diseases.
  • The best way to leverage the health benefits of coffee. 
  • Which food can reduce oxidative stress and improve neuron health. 
  • How much cinnamon to consume daily to reap its benefits. 
  • The importance of phospholipids for brain health. 
  • Which nutrient in eggs is critical for memory development. 
  • The role of choline during pregnancy and breastfeeding. 
  • How to utilize the memory-enhancing effects of anthocyanins. 
  • The metabolic and cognitive benefits of incorporating sweet potatoes in your diet.
  • How extra virgin olive oil can improve autophagy in the brain. 
  • Why storage matters when it comes to olive oil. 
  • The role turmeric plays in memory function. 
  • Which ingredient in turmeric can help slow aging of the brain. 

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Direct download: 716-10_Foods_to_Improve_Your_Memory_Focus__Overall_Brain_Health.mp3
Category:general -- posted at: 7:00pm PDT

There’s a pervasive myth surrounding chronic illnesses. Far too many folks have fallen victim to the disempowering idea that our genes dictate our health outcomes. While variants of certain genes can be a risk factor for developing some conditions, genes alone cannot cause disease. The most important factor in determining your health is the choices that you make on a daily basis, because genetic expression is directly impacted by environmental factors like diet, stress, toxic load, and sleep.

Today’s guest, Kashif Khan, is the CEO and founder of The DNA Company and the author of The DNA Way. His work is dedicated to helping folks utilize functional genomics, using insights about their personal genome to optimize their health. In this interview, you’re going to hear the fascinating science on how to prevent disease and age healthfully through lifestyle choices.

You’ll learn the underlying principles of functional genomics, and lifestyle changes you can implement to improve your genetic expression and overall quality of life. This episode contains conversations on how the food industry and the pharmaceutical industry impact our collective health, the role of inflammation in chronic disease, and simple dietary changes that can improve your health. Understanding the ability you have to influence your gene expression can be incredibly empowering, and I know you’re going to enjoy Kashif’s insights on this episode of The Model Health Show!

In this episode you’ll discover:

  • What the main difference between genetics and genomics is.
  • The truth about BRCA gene mutations and cancer risk.
  • How understanding your genome can help inform your choices.
  • Why our body’s detox pathways can’t keep up with our environment.
  • How forever chemicals can make you sick.
  • The difference between food regulations in the US and other countries.
  • How to source high-quality water.
  • Why toilet paper and tampons can increase your toxic load.
  • The scary truth about plastic food storage.
  • Why genes are not the cause of disease.
  • How Kashif got into the field of functional genomics.
  • The importance of understanding systems, not symptoms. 
  • What telomeres are, and how long they should last.
  • A shocking statistic on bankruptcy and healthcare costs.
  • How many of our top killers are rooted in inflammation.
  • Why the American lifespan is declining.
  • An interesting connection between cholesterol and inflammation levels.
  • Why 80% of dementia cases occur in women.
  • The critical role omega 3 fats play in the body.
  • How your microbiome and immune health are connected.
  • The importance of minerals for human health.

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“If you don’t find the time, if you don’t do the work, you don’t get the results.”

-Arnold Schwarzenegger

Almost everyone struggles on some level with incorporating exercise into their routine. Exercise is super important for your total body health, so implementing a routine can help improve your lifespan, boost your metabolism, decrease your BMI, and help you lose weight. Exercise can get you fitter, healthier, and more resilient - and there are quick and easy exercises that are often overlooked that can help you transform your body.

In today’s episode, you’ll learn exercises that are easy to implement and that you could do anywhere - and you’ll discover easy tools to help you add these exercises to your routine and build up to a level you’re comfortable with. I also share some of my favorite tips and aids that will bring your workouts to the next level.

No more excuses - it’s time to tune in, and master ways to build a better body and better health!

In this episode, you’ll discover:

  • Exercises to improve your metabolic health and target your muscles
  • How our bone health affects our lifespan
  • Why Jumping rope can improve bone density and increase muscle power
  • The importance of easing into exercise while training
  • A faster way to lower your BMI than conventional "cardio."
  • The quickest way to improve coordination and motor skills
  • What are “fast-twitch muscle fibers” and how does it change with age?
  • The best pre-workout supplements to help improve your performance
  • Why ketones are essential to your workouts
  • Benefits of stair climbing and how it can be used as an easy exercise
  • What is your VO2 max and how it can impact your cardiovascular health
  • How just 2-10 minutes per day of stair climbing can drastically improve your health
  • The best ways to work on cardio no matter what level or pace you’re at
  • 4 different exercises you can do on any staircase
  • The best intra-workout electrolytes and how they improve your brain function during workouts
  • What are offset training and unilateral workouts and how do they impact your “stabilizer muscles”
  • How everyday actions can actually help target specific muscle groups
  • 7+ easy offset exercises that will improve your muscle function
  • Different training techniques and methods to build resistance

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This episode was brought to you by LMNT, Onnit, and HVMN.


“Nothing can dim the light which shines from within.”

-Maya Angelou

What is one thing that all successful people have that helps them stand out from the rest, and helps them be successful? The answer is simple: Every aspect of our lives is impacted by our mindset and our mental health … and a healthy understanding of the power within is what makes famous people like Tom Brady and Michael Phelps become successful.

How do you get to where you want to be in life? What do you need to let go of? What new attitudes and behaviors do you need to learn? How can you reach true self-love and self-appreciation?

World-famous peak performance coach, Greg Harden, has helped countless people - including Tom Brady, Michael Phelps, and Desmond Howard - overcome their personal obstacles and change their mindsets. He joins us today to explain how to be successful in life by reinventing your mindset. You’ll learn how to become empowered and change your perspective. Listen in to gain all the tools you’ll need to change your mindset - and become the main character in your life’s story.

In this episode, you’ll discover:

  • How to empower yourself to gain a new perspective.
  • Why being humble is a crucial step to reinventing yourself.
  • The benefits of giving your all - even to things you hate.
  • Why forming better habits can bring you closer to what you love.
  • How self-appreciation can improve your relationship with others.
  • The importance of letting go of the past.
  • How to respond to the obstacles in your life.
  • The power of controlling your thoughts and how you feel.
  • Why it’s crucial to have a mentor or counselor.
  • Important insights about asking for help.
  • How learning from others can help you grow.
  • Ways to get rid of self-defeating attitudes.
  • What is neuroplasticity, and how it affects your brain.
  • How you can see physical manifestations from changing your mindset.
  • The importance of forgiving others for their mistakes and how it affects you.
  • How to create a plan by identifying what works in your life.
  • Why you should organize your thinking and behavior.
  • The secret of what truly sets humans apart from animals.
  • How to get rid of self-doubt.
  • Why you should welcome criticism.
  • What is a SWOT analysis and how can it help you achieve your goals.
  • How to train your mind to overcome losses.

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“Treasure your relationships, not your possessions.”

-Anthony J. D’Angelo

Relationships are the most influential factor in our health, and healthy relationships can literally transform our lives. But how do we know which relationships will be successful? Why is it so important to invest our time and energy in making them work?

Today’s episode is jam-packed with relationship experts who will teach you all about relationships with your friends, family, spouse, and even with yourself.

New York Times bestselling author and viral content creator Jay Shetty knows all about the benefits of close relationships. He’s going to share the true meaning behind the “spark” in relationships and the tools you’ll need to form meaningful connections.

Christine Hassler - expert psychologist, best-selling author, podcast, and television host - will share the truth behind toxic relationships and the reasons why a relationship with yourself is most important.

Jairek Robbins, bestselling author and master coach, explains all the things to avoid in relationships and will teach you the three vital parts of every healthy connection.

Dhru Purohit, bestselling author and host of a major health and wellness podcast, details the types of friendships and how they can influence our quality of life. Learn how to create intentional friendships and how community is the ultimate biohack.

Founder of Rising Woman, one of the biggest online communities with over 3 million readers, Sheleana Aiyana will explain the impact our culture has on relationships and how to qualify people when choosing relationships.

Harvard expert in psychology, Dr. Robert Waldinger, will explain how an 85-year-long study uncovered the surprising truth that people who lived the longest were those who had the warmest relationships with others.

You won’t want to miss this all-inclusive guide to building meaningful relationships!

In this episode, you’ll discover:

  • How the pain of being alone impacts your physical health.
  • The meaning of “first love syndrome” and how it impacts our current and future relationships.
  • How your feelings for a person can change based on the type of date you have.
  • Why “spark” and stress are related and what’s really happening when that spark goes away.
  • The “three date rule” and the best ways to connect on each date.
  • What to talk about on dates to figure out whether to move to the next stage.
  • How people’s actions affect the way we see their personalities.
  • Ways the “halo effect” can cause us to misread a person’s qualities.
  • The connection between healthy relationships and a healthy mind and body.
  • Why a healthy inner image is crucial for successful relationships.
  • The true meaning of forgiveness, and how letting go can heal wounds.
  • How to break the “addiction” to toxic relationships.
  • The fastest way to ruin a relationship and what to avoid.
  • What really happens in an argument.
  • 3 components of a healthy relationship.
  • Tools to get on the same “relationship train”.
  • Surprising benefits of identifying roles in the relationship.
  • The unexpected impact of healthy sleep habits.
  • Ways to improve your communication and listening skills.
  • How to form healthy friendships and why these relationships are vital.
  • The shocking connection between friends and weight.
  • What truly stands in the way of love and relationships.
  • What is a “trauma pattern” and how to overcome it.
  • Ingredients of a healthy inner relationship.
  • How relationships have a direct impact on our lifespan.
  • The key to managing conflict.

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“A daily mind-body practice is non-negotiable.” ~Dr. Sara Gottfried

Hard to imagine something worse than busting your tail to improve your health and seeing no progress. But being confronted with new research that seemingly erects additional hurdles can feel even more defeating. Doing battle with your genetic makeup sounds like a losing fight, right? Luckily, today’s guest brings expert insights that offer solid hope and ways to utilize new research to our advantage.

Dr. Sara Gottfried is not only a leading researcher, physician, NYT best-selling author, and MIT and Harvard graduate… she’s also one of my favorite human beings on the planet. Her patients benefit from her 25 years of medical experience, expertise on hormones, and sensible approach that puts lifestyle changes above sole dependence on pharmaceutical solutions. Dr. Gottfried is the Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, also Director of Precision Medicine at the Marcus Institute of Integrative Health.

This interview’s packed with the latest information on hormones and their effects on our overall health. Plus, proven research that will empower you to notice and deal with invisible stress and ‘normalized’ trauma. Don’t miss Dr. Gottfried’s actionable advice for managing Partial PTSD and toxic stress that gets lodged in your system. Take a listen so you can utilize the powerful trauma remedies we discuss!

In this episode you’ll discover:

●      The crucial factor getting ignored on most health journeys

●      How past trauma affects our stress response system

●      What soul wounds are and their ripple effect on families

●      The 2 bodily systems most vulnerable to toxic stress

●      Big T & Little t trauma nuances

●      Insulin myths

●      What hormones are and the highest-priority hormone

●      Why nearly 100% of Dr. Gottfried’s patients have cortisol issues

●      40+ different adult chronic diseases’ common denominator

●      Why many weight loss efforts are doomed

●      Ideal ways to test your cortisol levels

●      A test to score your adverse childhood experiences

●      Your natural ability to process stress effectively

●      How buried PTSD can rob you of bone strength

●      The power that enriching experiences have over your past

●      When self-reliant adults can expect to feel childhood wounds

●      How creating space helps reframe events

●      Surprising limitations genetics have even on elite NBA athletes

 

Items mentioned in this episode include:

●      Organifi.com/model— Use the coupon code MODEL for 20% off + free shipping!

●      EatSmarterCookbook.com — Preorder the cookbook today & claim your bonuses!

●      Project Ice Storm Study (prenatal maternal stress)

●      Dr. Sara Gottfried on Instagram / Dr. Gottfried’s Website

●      Women Food & Hormones Dr. Sara Gottfried’s latest book

●      Adverse Childhood Experience (ACE) Questionnaire

●      Potential of Environmental Enrichment to Prevent Transgenerational Effects of Paternal Trauma

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Genes play a part in every aspect of our health … but do our genes cause obesity and weight gain? What really fuels our metabolism and impacts our health? Is there any “alternative fuel” option that can make our bodies run smoothly - without side effects?

Dr. Latt Mansor is a renowned world expert on cardiovascular health, metabolism, and ketogenic research. He dedicated his work towards finding that “alternative fuel” - and has successfully developed a way to use ketones as an energy source for the body.

In today’s episode, you’ll hear from Dr. Latt Mansor himself who will reveal that genes don’t cause obesity - and that there are many ways to jump-start your journey toward better health. Dr. Mansor will bring to light the benefits of ketones, how they can affect the different parts of your body, and how to use them as a tool to guide your own lifestyle habits onto a healthier pattern. You’ll learn some valuable tips to make the most out of ketones and some of the best tools to use on your journey!

In this episode, you’ll discover:

  • What really causes obesity
  • How to provide our bodies with the best building activities and nutrients
  • How to use ketones as an energy source
  • The ways ketones affect our metabolic health
  • The impact ketones have on our brain and heart
  • What happens when your metabolism isn’t functioning the way it should
  • The many benefits of using turmeric supplements for weight loss and overall health
  • The truth about weight loss medication
  • Why using weight loss drugs isn’t always the answer
  • How to naturally produce ketones in the body
  • The importance of ketones to the body’s energy levels
  • How athletes can successfully benefit from ketones
  • The relationship between blood glucose and ketones in the body
  • Using ketones for performance and training
  • The importance of doing your own research on scientific studies
  • How and when the body creates ketones from fat to maximize weight loss

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This episode was brought to you by HVMN, Paleovalley and Levels.


There is a myriad of ways in which our Western diet and lifestyle are depleting our health, including their impact on gut health. Both your gut microbiome and the integrity of your gut lining are key components of your overall health, affecting your immune function, inflammation levels, and risk for chronic diseases. On today’s show, you’re going to hear a wealth of insights on how (& why) to improve your gut health. 

On this compilation episode of The Model Health Show, you’re going to hear three of the most profound messages from my past interviews with integrative gastroenterologist, Dr. Robynne Chutkan. She is the author of multiple digestive wellness books, including Gutbliss, The Microbiome Solution, & The Anti-Viral Gut. Dr. Chutkan is one of the most influential figures in the gut health space for her practical and effective approach to combating common digestive symptoms naturally, replenishing the microbiome, and building resiliency.

You’re going to hear the cutting-edge science on optimizing gut bacteria, the problem with some of the most commonly prescribed drugs in the US, how to quickly improve the health of your gut, and so much more! I hope you enjoy this knowledge and practical tips from the one and only, Dr. Robynne Chutkan!

In this episode you’ll discover:

  • The adverse effects of taking proton-pump inhibitors for acid reflux.
  • Why stomach acid is one of your body’s most powerful tools.
  • Six common foods that can cause gas and bloating.
  • The role alcohol can play in digestive distress.
  • An interesting difference between male and female digestive anatomy.
  • How the menstrual cycle can affect digestion.
  • Why rates of ulcerative colitis and Crohn’s disease are increasing.
  • The role diet plays in autoimmune digestive diseases.
  • A shocking link between antibiotic overuse and cognitive decline.
  • Questions to ask your doctor before taking antibiotics.
  • What polypharmacy is.
  • The intimate connection between the immune system and the gut.
  • What terrain theory is.
  • Why your stool is an important indicator of your health.
  • The connection between poor COVID-19 outcomes and obesity.
  • Why we need to approach obesity as a societal issue.
  • How your mucus acts as one of your body’s key defense systems.
  • The best ways to promote healthy mucus production.
  • What percentage of the human genome is viral.
  • The power of eating fermented foods.
  • How nature can support your microbiome.
  • Things to consider about your medications and the role of your physician.

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Blood glucose, or blood sugar, is your body’s main energy source. Although blood sugar is a critical part of your physiology, more is not better. Elevated blood sugar is a component of prediabetes and type 2 diabetes, conditions that affect millions of Americans. But even if you have normal blood sugar, keeping your levels in check is a powerful way to ensure optimal health both today and in the future.

Today you’re going to learn from the most renowned experts in the world on how your blood glucose levels impact nearly every aspect of your health, including risk for chronic diseases, your daily quality of life, inflammation levels, and metabolism. You’ll also learn the science of balancing your blood sugar through nutrition, exercise, and research-backed hacks. This powerful compilation features some of the brightest minds in the space of optimizing glucose levels, including Dr. Casey Means, Jessie Inchauspé, and more.

You’re going to learn about the link between frequent glucose spikes and diseases like dementia and heart disease. You’ll hear about the importance of glucose stability for the aging process, mitochondrial function, and many other processes in the body. Taking charge of your blood sugar levels is one of the most impactful things you can do for your health, and I hope this episode arms you with the information you need to feel empowered.

In this episode you’ll discover:

  • How the rates of prediabetes and type 2 diabetes have increased in recent decades.
  • The negative consequences of a glucose spike.
  • How a blood sugar rollercoaster impairs your mitochondria.
  • The connection between blood sugar and inflammation.
  • What glycation is, and how balanced blood sugar can help you reduce it.
  • The link between a carbohydrate-rich diet and Alzheimer’s disease risk.
  • How your A1C level correlates to brain shrinkage.
  • The number one way to turn on BDNF and grow new brain cells.
  • How consistently high blood sugar levels can damage your tissues.
  • The total amount of sugar that should be in the human bloodstream.
  • Why low insulin levels are the key to burning fat.
  • The science of autophagy, and the role fasting plays in regulating blood sugar.
  • Which major illnesses are related to dysregulated blood sugar levels.
  • How many Americans have prediabetes or type 2 diabetes.
  • The link between glycemic variability and heart disease.
  • Which breakfast foods are the worst for your blood sugar.
  • Strategies for balancing your plate.
  • The #1 macronutrient for healthy blood sugar management.
  • How processed foods can disrupt your body’s inner guidance system.
  • Why eliminating liquid sugar can quickly improve your health.
  • How building muscle can help your body eliminate excess glucose.
  • The surprising role vinegar can play in regulating blood glucose levels.
  • How consuming fiber before a meal can reduce glucose spikes.

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