The Model Health Show

Social media provides an avenue for us to connect with loved ones from afar and gives us access to a wide array of resources and information. But did you know that the average person spends three to five hours per day switching between the apps on their phone? While technology can be a wonderful and expansive tool, it’s important that we set boundaries and use it in a way that helps us, not hinders us. 

On today’s show, you’re going to discover how social media might be impacting various aspects of your life—including mental health, sleep quality, weight, and productivity. You’ll learn how modern technology is specifically designed to keep you hooked, and how it can affect your psychology. More importantly, you’re going to learn some practical tips you can use to ensure healthy habits with your devices. 

While social media might be a relatively new invention, it’s here to stay for the foreseeable future. It’s in our best interests to develop and maintain healthy boundaries that allow social media to supplement our real life. My goal with this episode is to arm you with information and tactics you can use to ensure that technology is a beneficial part of your life. If you’re ready to take control of your devices and apps, this episode is for you. 

In this episode you’ll discover:

  • How many hours per day the average person spends on their smartphone.
  • The statistics on time spent reading.
  • How dopamine is connected to your social media habits.
  • Why our inherent negativity bias makes us more sensitive to negative comments.
  • How social media likes are designed to impact our psychology. 
  • The impact social media can have on your sense of self-value.
  • How comparison on social media makes us more predisposed to depression.
  • The connection between sedentary behavior and social media usage.
  • How our environment can make us more susceptible to addiction. 
  • Why social media is created to break down your self-regulation skills.
  • The importance of cultivating real-world relationships.  
  • How your social media behaviors can impact your sleep quality.
  • What effects our devices have on our circadian clock. 
  • The percentage of Americans that sleep with their phones within arm’s reach.
  • How to remove the temptation of social media while you’re working.
  • Why you should be cognizant of which apps are sending you notifications.
  • The power of setting a screen curfew.
  • What it means to social distance from your phone. 

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Direct download: 584_-_The_Shocking_Connection_Between_Social_Media_Obesity__Depression.mp3
Category:general -- posted at: 7:00pm CDT

The human gut is home to trillions of bacteria, as well as other microorganisms that make up the gut microbiome. The health of the gut has been proven to affect immune function, skin health, cognitive ability, and more. If your gut health happens to be out of whack, it can also manifest in many ways beyond obvious digestive symptoms. An imbalanced gut can create symptoms such as cravings, poor sleep quality, and lack of concentration, to name a few. 

If you want to learn how to optimize your gut health, this episode is for you. Today’s guest, Dr. Will Bulsiewicz, is an award-winning gastroenterologist, a bestselling author, and a gut health expert. He’s back on The Model Health Show to share five major classifications of gut microbes, what we can learn about our health from our poop, and simple tips to improve your microbiome health. 

We’re diving deep into topics like the war on bacteria, the future of personalized nutrition, food intolerances, and so much more. No matter your background, diet, or knowledge base, you can always strive to improve your gut health. And on today’s show, Dr. B is going to show you how! 

In this episode you’ll discover:

  • How prebiotics, probiotics, and postbiotics work. 
  • The revolution that’s taking place in science right now. 
  • How the microorganisms in our gut behave.
  • The role our microbes have played in human evolution.
  • Approximately how many microbes live in our gut.
  • How antibiotics were developed and implemented.
  • A history of the war on bacteria. 
  • What you should know about candida. 
  • How archaea work in the body. 
  • Why destruction is not a sustainable approach to balancing gut health. 
  • Which intestinal parasite is beneficial for the metabolism. 
  • The importance of personalized nutrition.
  • What percentage of our genetic code comes from our microbes.
  • How to know if you’re having gut health problems.
  • What you can learn about your health from your poop. 
  • One of the biggest misconceptions about gut health and bowel movements.
  • How viruses interact with our microbes. 
  • Why challenge and adaptation are beneficial for our bodies.
  • The link between the microbiome and the immune system.
  • Two diet approaches for fixing food intolerances.
  • The importance of consuming fermented foods.  

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Millions of Americans suffer from digestive problems like acid reflux, irritable bowel syndrome, and constipation. Beyond that, even more folks struggle with conditions like autoimmune disease, food allergies, skin problems, and mood disorders—all of which can be traced back to one root cause: gut disruption. Compromised gut health is a major barrier to good health in our society, but luckily there are a few clear action steps we can take to restore the functionality of our gut. 

Integrative gastroenterologist and microbiome expert, Dr. Robynne Chutkan, is back on The Model Health Show to share the latest research on gut health. You’re going to learn the about link between gut health and cognition, how our lifestyle choices shape our microbiome health, and in turn influence our long-term health outcomes. She’s also sharing the three commonly prescribed medications that are destroying your gut health and making you more susceptible to COVID-19. You’ll also hear about specific things you can eat to cultivate a healthy gut. 

What I love about Dr. Chutkan is her approach to health and medicine. She is an advocate of root-cause treatment, and empowering and educating patients about their own health. If you’re striving for better health, it all starts in the gut, and Dr. Chutkan is a truly amazing expert in this field. I hope this episode empowers you to take control of your gut health and advocate for yourself. Enjoy! 

In this episode you’ll discover:

  • What psychogenic fecal retention is.
  • The definition of integrative gastroenterology. 
  • How anxiety is linked to the gut. 
  • The link between frequent antibiotic use and cognitive decline. 
  • What to ask your doctor before accepting a prescription for antibiotics.
  • The importance of being an active advocate in your health care. 
  • What polypharmacy is. 
  • Which commonly prescribed medications are making us more susceptible to viruses. 
  • How the ACE receptors in the intestines work. 
  • What happens when you take a proton pump inhibitor. 
  • Why stomach acid is one of the body’s most potent defense mechanisms.  
  • What your microbiome can tell you about your health outcomes and susceptibilities.
  • Why fiber is critical for gut health. 
  • Examples of microbiota accessible carbs.
  • The importance of eating seasonally, and with variety.
  • How NSAIDs can destroy the gut lining. 
  • The problem with overprescribing drugs in the medical community. 
  • What the virome is, and its importance in modulating immune response. 
  • An everyday approach to improving gut health. 
  • The science behind how sleep deprivation increases your risk of viral infections.

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Incorporating movement into your routine is one of the key tenets to cultivating a healthy lifestyle. Depending on your preferences, schedule, and capabilities, movement can look different from person to person. While one person might enjoy pumping iron in the gym, others might be better suited to hike outdoors, attend group classes, or dance. It doesn’t matter what your preferred movement type is, what matters is that you find something that works for you.  

Today’s guest, Jaja Vankova is an internationally recognized dancer, choreographer, and movement coach who is passionate about teaching folks to incorporate movement and dance into their daily lives. She has starred in the film Step Up, performed in the champion team from America’s Best Dance Crew, and contributed her choreography and dance skills to numerous artists, such as Justin Bieber, Selena Gomez, and Taylor Swift. Jaja is well-known in her industry for her specialty of body control. 

On this episode of The Model Health Show, Jaja is facilitating an important conversation on the role movement plays in our lives. You’ll hear why movement is the beginning of life, how it impacts our mental and physical health, how movement is key to communication, and so much more. So listen in and enjoy this episode with Jaja Vankova! 

In this episode you’ll discover:

  • Why movement and dance are a universal language. 
  • The energetic exchange that occurs while dancing. 
  • How babies learn through movement. 
  • The importance of taking deep, conscious breaths.
  • How to use dancing as self-expression. 
  • The way that music can raise vibrations. 
  • Health benefits of fasting. 
  • The importance of utilizing movement for internal health, and not just appearance.
  • Why going outside can improve your energy. 
  • What the social aspects of movement are, and why they matter.
  • Jaja’s experiences with injuries and healing. 
  • Specific healing modalities Jaja utilizes. 
  • Why visualization is so powerful. 
  • How to create a flow state. 
  • Why Jaja’s specialty is body control. 

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There’s nothing more rejuvenating than a good night’s sleep. But did you know that there’s an important distinction between sleep quantity and sleep quality? While the number of hours you sleep is an important factor, sleep quality is a critical, often-overlooked element that impacts multiple facets of your health. High-quality sleep is restorative for the body and can influence everything from metabolic function to susceptibility to chronic illnesses.  

On today’s show, we’re going to delve into five bad habits that are destroying your sleep quality. Fortunately, improving your sleep quality is something you may be able to control with a few simple tweaks to your sleep hygiene. You’re going to discover some interesting studies on circadian rhythms, melatonin production, the body’s internal thermostat, and more. 

More importantly, you’re going to learn about simple changes you can implement today that can make a huge difference in your sleep quality. You’re going to learn about light exposure, temperature regulation, foods to consume (& avoid), and the role that stress levels play in your overall sleep quality. So click play, take advantage of any of these habits you can improve on, and enjoy the show! 

In this episode you’ll discover:

  • How the glymphatic system works. 
  • The number of Americans that are sleep deprived. 
  • Which brain waves are associated with the different sleep stages.
  • How long the average sleep cycle is. 
  • The role of the suprachiasmatic nucleus.
  • How using light-emitting electronics after dark can impact your circadian clock.
  • Tips for reducing light exposure at night. 
  • The ideal temperature for sleeping. 
  • How cortisol levels impact sleep quality. 
  • Why you should think twice before exercising at night. 
  • The connection between cortisol and melatonin. 
  • How eating too close to bedtime impacts your cortisol levels and sleep cycles. 
  • The importance of getting access to natural light. 
  • How movement in the morning can reset your cortisol rhythm.
  • What effects sugar consumption has on sleep. 
  • How alcohol can impact sleep cycles.
  • What the REM rebound effect is. 
  • Why you should set a caffeine curfew.
  • Real food sources to improve the hormones that affect sleep. 

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When I started The Model Health Show nine years ago, I stepped up to the microphone with a profound passion and desire to teach folks how to create a unique model for their own health and fitness. Nine years later, I’m proud to say that I’m still committed to that mission, and I’m honored by all the experts that have contributed their knowledge and expertise to help you feel more empowered in reaching your health goals. 

On today’s show, we’re going to highlight nine of the most powerful moments from fitness experts who have been featured on The Model Health Show over the past nine years. We’re covering strategies, tools, and mindset shifts that will not only help you build your best body, but also contribute to your posture, metabolic health, and longevity. While fitness is not the only component of health, it’s an important component that we can all constantly learn about and improve on. 

I hope these nine expert insights contribute to your health and fitness goals. Whether you’re a first-time listener or you’ve been here for almost a decade, I want to thank you for celebrating this nine-year anniversary with me. Thank you for making The Model Health Show a part of your life, and for being a part of my mission. Enjoy! 

In this episode you’ll discover:

  • Which exercise is the most underrated. 
  • Why creating stability is so important in fitness. 
  • How muscle mass impacts metabolic health.
  • A basic template for creating an effective workout routine. 
  • How cardiovascular exercise impacts longevity. 
  • Why walking is a nutrient-dense movement. 
  • The health benefits of walking, and realistic ways to incorporate it into your life.
  • Why it’s important to be strong in a multitude of different ways.
  • The benefits of overloading the body.
  • Why adding muscle mass should be everyone’s goal.
  • A guideline for knowing how much weight you should be lifting. 
  • What the oldest form of strength training is. 
  • How to simplify your workout routine. 
  • What unconventional training is. 
  • The importance of incorporating movement that prevents muscle imbalance.
  • Benefits of using kettlebells, steel clubs, and steel maces. 
  • Which tactic is best for improving posture. 
  • Why taking your health seriously will help you live your best life. 
  • What consistency means when it comes to movement. 
  • The definition of mobility. 

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Direct download: 579_-_Use_These_9_Fitness_Tips_To_Upgrade_Your_Body.mp3
Category:general -- posted at: 7:00pm CDT

“Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller

Pain is an inevitable, universal part of being human. While the challenges that life throws at us can sometimes seem overwhelming, our power lies in our ability to overcome, heal, and grow. If you’ve ever felt mentally and emotionally broken from traumatic experiences, this interview will resonate with you.

Today’s guest, Eben Britton, is a former NFL offensive lineman turned yogi, a podcaster, and the author of The Eben Flow: Basic Tools to Transform Your Life. On this episode of The Model Health Show, he’s sharing powerful insights about the ups and downs of life, the importance of healing trauma, and how tapping into your inner truth and power can change everything. 

You’re going to hear conversations about the medical culture in major sports leagues, how to change the way you think about pain and suffering, tapping into your unique gifts, and so much more. Eben has a multitude of wisdom and personal experience to share; I hope you’ll listen in and take this interview to heart. Enjoy!  

In this episode you’ll discover:

  • Why meditation is healing.
  • Eben’s experience playing in the NFL.
  • The importance of having confidence. 
  • Why football can’t be played half-heartedly.
  • How writing helped Eben process trauma and begin healing.
  • Why sensitivity is a gift.
  • How cannabis can be used as a trauma reducer. 
  • The importance of asking yourself what is serving you. 
  • How Eben began his meditation practice. 
  • What it means to use your suffering as your gift.  
  • The difference between wrestling and dancing with pain. 
  • Why staying comfortable can stunt your growth.
  • The importance of celebrating diversity. 
  • Why your inner truth is the only truth that matters. 
  • The power of being willing to do hard things.

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Direct download: 578_-_How_To_Transform_Your_Mind_Body__Mission_-_With_Eben_Britton_.mp3
Category:general -- posted at: 7:00pm CDT

Gut health is at the foundation of human health—it impacts everything from mental health to blood sugar, to skin health, and more. The more we learn about the impact of gut bacteria on human health and diseases, the more we can make changes that promote vibrancy and healing. One of the pioneers in the space of gut health and the microbiome is Dr. William Davis.

Dr. William Davis is a cardiologist, a New York Times bestselling author of the Wheat Belly series, and the author of the new book, Super Gut. In Super Gut, Dr. Davis makes the case that a disrupted microbiome and small intestinal bacteria overgrowth are at the root of a myriad of health concerns. By addressing the dysfunction in the gut, we can improve inflammatory diseases, promote a healthier body composition, get better sleep, and so much more. 

In this interview, Dr. Davis is discussing incredible insights on the link between the microbiome and our skyrocketing rates of diseases. More importantly, he’s sharing simple, actionable steps that you can take to cultivate a healthy gut and vastly improve your health. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • What hypothalamic inflammation is, and why it matters.
  • The numerous effects of lactobacillus reuteri.
  • Why homemade yogurt is superior to store-bought yogurt. 
  • How overexposure to antibiotics and other drugs is destroying our microbiomes.
  • The problem with wheat and glyphosate.
  • What endotoxemia is. 
  • Why a disrupted microbiome is the root cause of so many of our health conditions.
  • What SIBO is and how it occurs.
  • A gentler method for treating SIBO. 
  • Why eating fermented foods can restore the health of the microbiome. 
  • How your microbial health can impact your dialogue and mood. 
  • The link between inflammation and leaky gut. 
  • How the USDA’s food guidelines are making us fatter and inflamed. 
  • The connection between magnesium, vitamin D, and inflammation.
  • How the overprescription of antibiotics is hurting children. 
  • The biological benefits of breastfeeding. 
  • Specific action steps to heal your gut. 

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We know that people who have underlying metabolic dysfunction, such as type 2 diabetes or obesity, are at a higher risk of developing complications and poor outcomes from COVID-19. When it comes down to the root of what’s causing our underlying susceptibility to this virus, the topic of immunometabolism cannot be overlooked. The growing field of immunometabolism refers to the complex relationship between the immune system and metabolism. 

Since the immune system and the metabolism are so closely linked, one of the best things we can do to support the function of our immune system is to optimize our metabolism through cultivating healthy habits. For instance, getting quality sleep, strength training, and eating in a way that optimizes blood sugar can support your metabolism, and in turn strengthen your immune system’s defenses. One of the most prominent voices in the space of immunometabolism and COVID-19 is Dr. Tyna Moore. 

Dr. Tyna Moore is a board-certified naturopathic doctor and chiropractic physician. With nearly three decades of experience practicing medicine, Dr. Moore is passionate about teaching folks how to build resilient bodies and take responsibility for their health. This episode contains powerful insights on COVID-19 susceptibility, taking charge of your wellness, and why basic lifestyle changes can have the biggest impact on your overall health. I hope you enjoy this interview with the one and only, Tyna Moore! 

In this episode you’ll discover:

  • What percentage of the average American’s diet is ultra-processed foods.
  • Dr. Moore’s personal experience with chronic illness and viral infections. 
  • The connection between obesity and COVID-19 susceptibility. 
  • Why taking care of yourself is only your responsibility. 
  • The mindset component of chronic pain. 
  • What inflammaging is. 
  • The connection between the metabolism and the immune system. 
  • How viral infections impact blood sugar. 
  • What viral titers are and why they matter. 
  • Why exercise is a protective factor against COVID-19.
  • How fear impacts the brain. 
  • What happened when Dr. Moore gave up alcohol. 
  • Why you should aim to be harder to kill. 
  • The war on good health, and how to take responsibility for your own health. 
  • How emotional baggage can manifest as poor health. 
  • Why we let our ego get in the way of critical thinking. 
  • What it means to trust your body. 
  • Why true health is a journey, not a destination. 

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Did you know that a healthy self-esteem is associated with better health outcomes? Studies show that people who possess a positive sense of self-worth have fewer mental health conditions, tend to live longer, are generally healthier overall. This is due in part to the fact that the beliefs we hold about ourselves dictate who we are, how we operate in the world, and ultimately our potential in life. 

Since our sense of self-worth impacts our lives on such a profound scale, it’s essential that we cultivate the knowledge and skills necessary to build confidence. Our self-esteem is not an inherent, fixed trait; it’s something that we can grow and develop over time.  

On this episode of The Model Health Show, you’re going to learn about ten practical ways you can build your confidence and self-esteem. You’ll hear about daily habits you can implement, mindset shifts to adopt, and why now more than ever, building up your self-worth is of utmost importance. I hope this episode empowers you and arms you with the information you need to cultivate a healthy sense of self-worth. 

In this episode you’ll discover:

  • How your belief system shapes your reality. 
  • The connection between low self-esteem and mental health conditions.
  • What the true definition of self-esteem is. 
  • The number one driving force of the human psyche.
  • How to keep the promises you make to yourself.
  • The importance of surrounding yourself with empowering, valuable people.
  • How to wisely use the gift of contrast to set standards for yourself.
  • What it means to advocate for yourself.
  • How to strengthen your “no muscle.”
  • The dark side of people-pleasing.
  • How to teach your children about self-esteem and boundaries.
  • What we can learn about human nature from the Milgram study.
  • How your diet and your confidence are related.
  • The link between insulin resistance and sleep deprivation. 
  • Why you should make personal development part of your daily routine.
  • What it means to practice being authentic and congruent with who you truly are. 
  • How to utilize comparison in a healthy way, without letting it diminish you. 
  • The best way to build mental resilience.
  • How helping and serving others can build up your self-worth.

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Direct download: 575_-_10_Powerful_Ways_To_Improve_Your_Confidence_And_Self-Worth.mp3
Category:general -- posted at: 7:00pm CDT

In recent years, the science of gut health has rapidly evolved. The more we learn about gut health and the microbiome, the more we understand about human biology in general. At a time when inflammatory conditions and food sensitivities are at an all-time high, taking a look at what we can do to positively influence our gut health is of upmost importance. 

Our gut health is connected to so many processes and systems in our bodies. It might sound obvious that your gut health impacts your digestion, but it can also play an important role in things like mood, hormone balance, and immune function. The empowering thing about gut health is that our daily habits have the potential to make a powerful impact. Everything from our nutrition to our sleep patterns, and even our exposure to sunlight, can impact the health of our microbiome. 

One of the most knowledgeable experts in this field is Dr. Amy Shah. Dr. Shah is a double board-certified physician who specializes in gut health, circadian medicine, and fasting. On this episode of The Model Health Show, she’s back to share fascinating information on how gut health impacts our hormones and mood, what circadian medicine is and why it matters, and how time changes like daylight-saving time can throw off our circadian clocks. I hope you enjoy this episode with the brilliant Dr. Amy Shah! 

In this episode you’ll discover:

  • What the mind-body-gut connection is, and what it impacts.
  • How your mood and your gut health are connected.
  • The link between mental health and the microbiome. 
  • How your clock genes work, and why they need natural light for optimal function.
  • What percentage of our bodies’ functions work on a circadian rhythm.
  • How simply getting more sunlight can change your body.
  • Why environments like casinos are so damaging to our cells. 
  • The connection between circadian rhythms and obesity. 
  • How your gut bacteria can influence your taste and cravings.
  • The disconnect between medical professional culture and healthy habits.
  • What the hygiene hypothesis is.
  • How your gut bacteria communicate with your immune system.
  • The link between hormones, the immune system, and gut health.
  • How long it takes to see positive results by influencing your gut bacteria. 
  • The critical role that relationships can play in your overall health. 
  • What social jetlag is. 
  • The definition of circadian medicine. 
  • How time changes create an imbalance in our circadian rhythms. 
  • What Dr. Shah’s morning routine looks like.

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“Shared joy is a double joy; shared sorrow is half a sorrow.” – Swedish Proverb

Our relationships are the most impactful, integral elements to our success, our happiness, and our health. Learning how to cultivate and foster healthy interpersonal relationships is a necessary life skill that we can all work on. And at a time with so much turbulence and divisiveness in our world, this skill is more important than ever. 

Today’s guest, Sheleana Aiyana, is the founder of Rising Woman and the author of Becoming the One. Her mission is to help others heal their relationship patterns and foster conscious, healthy relationships. On this episode of The Model Health Show, Sheleana is sharing foundational principles for changing your relationship patterns, working on self-discovery and healing, and how to make room in your life for healthy love. 

You’re going to hear why building a strong relationship with yourself is the key to happiness, how to heal trauma, and why forgiveness is an important component of health. Sheleana is sharing her story of healing relationship patterns, and how you can build stronger relationships with yourself and those around you. I hope this interview resonates with you and is helpful on your journey. Enjoy!  

In this episode you’ll discover:

  • The root of the word relationship. 
  • How our past wounds can impact our relationships. 
  • Why reclaiming a relationship with yourself is of upmost importance. 
  • The problem with our culture’s messaging around finding the one. 
  • Why relationships of all kinds are the greatest gift.
  • How working through our trauma can help us show up better in relationships.
  • The major issue with the rescuer trope in popular films and books.
  • Why healing yourself is so important. 
  • How being in nature can help heal your nervous system. 
  • An important distinction between boundaries and walls. 
  • How our confidence and self-trust influence our relationships. 
  • Why having an understanding of your values can help you choose healthy relationships. 
  • What it means to date yourself. 
  • How connecting with animals can help us heal.
  • Why the ability to name your emotions is a critical skill. 
  • The power of forgiving your past self. 
  • Why forgiveness is beneficial for your health, and how to move through anger. 
  • How to notice when your values are out of balance. 

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Have you ever been introduced to a person, and then immediately forgotten their name? Or have you ever read a passage from a book, but then realized you didn’t actually process or retain what the words said? Our brains are extremely powerful, yet we can easily find ourselves in these situations where our memory and recall fail us. And it’s not because there’s something wrong with us; it’s just that we haven’t grasped the necessary skills needed for this type of mental performance. 

If you’ve ever wanted to strengthen your mental muscles and harness the power of your mind, the best person on the planet to learn from is Jim Kwik. Jim is a world-renowned learning expert who specializes in accelerated learning and speed reading. He’s also a skilled speaker and podcaster, and a repeat guest on The Model Health Show. 

On today’s show, you’ll hear powerful segments from my previous interviews with Jim Kwik. This episode contains game-changing insights on how to actually remember people’s names, how to read faster, how to make better, more informed decisions, and so much more. Click play to hear Jim’s best tips for memory improvement and accelerated learning! 

In this episode you’ll discover:

  • Why now is an especially important time to be able to think critically.
  • The impact that multitasking can have on your productivity. 
  • Why multitasking is a misnomer.
  • The digital supervillains that hold us back from focusing. 
  • An important distinction between recognition and recollection. 
  • Why names are harder to remember than faces. 
  • What the Pomodoro technique is, and why it’s helpful for focusing. 
  • Which of your senses is most connected to memory and recall. 
  • Why handwritten notes are more effective for retaining information.
  • Two powerful elements for taking better notes.
  • An effective visual strategy for remembering names.
  • How using a visual pacer can increase your reading speed by nearly 25%.
  • The importance of setting boundaries with your devices.
  • What the six thinking hats are, and how they can help you make better decisions.
  • How to learn and recover from a bad decision.
  • The role your environment plays in your decision-making skills. 
  • An exercise for finding a balance between logical and emotional thinking. 
  • Why changing your identity can in turn change your habits.
  • The power of continuously asking questions. 

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Billions of folks log into social media platforms every day to share life updates and photos, form connections with other humans and create communities based on similar interests. When you sign up for an account with one of these popular platforms, you must agree to their terms of service. This means the company can decide that your content does not align with their community standards, rendering your account censored, shadowbanned, or even deactivated. 

Centralized, private social media companies own all your data, and technically it is within their rights to dictate what is and what is not allowed on their platform. The problem is this type of framework interrupts our freedom and our online relationships. And if we want freedom, we must stop expecting permission to be free from traditional social networking companies. Zion is the world’s first decentralized social network, built on bitcoin. Its mission is to create a place for people to connect freely in an authentic way. 

Zion CEO, Justin Rezvani, and cofounder JP Sears are here today to have an honest discussion about censorship on social media, unapologetic freedom, and how Zion aims to change the future of social media. This episode contains discussions on the value of true, uncensored human connection, the role of bitcoin in social media, and the importance of decentralization on the internet. Enjoy! 

In this episode you’ll discover:

  • Why freedom, community, and connection are all human needs.
  • The solution to misinformation on the internet. 
  • Why democracy is an experiment. 
  • The importance of being open-minded and able to evaluate multiple perspectives.
  • How disconnection can cause disease.
  • What the junk food version of connection is.
  • The difference between acceptance and agreement. 
  • How social media platforms make a profit, and who their customers are.
  • Why the current paradigm of social media is our fault, and how to move away from it.
  • The problem with most alternative social media platforms. 
  • A major difference between peer governance and platform governance on social media. 
  • What digital democracy is. 
  • The difference between the centralized century and the decentralized century. 
  • Three core tenets of Zion.
  • What a decentralized identity is.
  • Why Zion is censorship-resistant, decentralized, and a facilitator of human connection.
  • How the business model for Zion is different from other social media platforms.
  • A conversation on bitcoin as an asset class and a payment network. 
  • Why fiat currencies are losing value.
  • What unapologetic freedom is. 

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Our personal relationships have a far-reaching effect on our happiness, our success, and our health. Our connections with others are the truly the backbone of all aspects of our lives. Studies show that having strong social connections can boost your self-esteem, lower your susceptibility to mental health problems, and even increase your longevity.

Having social support is an innate and instinctual part of being a human. We are profoundly shaped by our environments, including our interpersonal relationships. In fact, our need to connect is hard-wired into our DNA. Throughout human evolution, we have always relied on and been connected to others socially. 

On today’s show, we’re diving into the power of cultivating healthy relationships, including what key qualities of a strong relationship, and eight warning signs of an unhealthy relationship. You’re going to hear five specific attributes of a healthy relationship, as well as eight critical signs you should adjust or let go of a relationship. Enjoy! 

In this episode you’ll discover:

  • Why humans evolved as tribal creatures. 
  • The synergistic dynamic between your self-esteem and your relationships. 
  • How the pandemic has affected relationships. 
  • Why your perception dictates your reality.
  • What the number one driving force of the human psyche is. 
  • How the human brain syncs up with other brains. 
  • What mirror neurons are, and how they impact your communication skills.
  • How your amygdala impacts your emotions.
  • What instinctive elaboration is. 
  • The impact of asking empowering questions. 
  • Five specific attributes of healthy relationships. 
  • The importance of expressing gratitude for the people in your life.
  • Why respect is a vital component to a healthy relationship.
  • How honesty can help you grow.
  • Eight critical signs you need to make adjustments in your relationships. 
  • What to do when a relationship causes you to sacrifice your integrity. 
  • The importance of being surrounded by people who celebrate your wins. 
  • Why you should gain clarity on which relationships add value to your life. 

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Here in the United States, all but two states recently underwent our biannual time change, daylight-saving time. For most folks, this transition can be jarring and inconvenient. But when we decide to move the hands on the clocks forward one hour, what is the impact on human health? 

On this episode of The Model Health Show, we’re going to take a deep dive into how daylight-saving time disrupts our circadian clocks. We’ll talk about the specific biological processes that can be negatively affected through moving our clocks forward. You’ll also hear some staggering statistics on how daylight-saving time contributes to more traffic accidents, increased risk of hospital admissions, and more adverse health effects. 

There’s a convincing argument that daylight-saving time is detrimental to the health, productivity, and safety of our species. Today you’re going to hear how our internal clocks are aligned with the sun, and why standard time is more beneficial for our overall health. You’ll also learn how to adapt to time changes, and why consistent sleep schedules are foundational for the functionality and health of our bodies.  

In this episode you’ll discover:

  • How daylight-saving time impacts our circadian clocks.
  • What The Sunshine Protection Act is and what it proposes. 
  • How the circadian clocks in our cells work. 
  • Which functions and processes our biological clocks control in our bodies.
  • How the disruption of your circadian system can alter your microbiome. 
  • The origins of daylight-saving time, and the reason why it was implemented. 
  • Which two states have opted out of practicing daylight-saving time. 
  • How changing our clocks can increase our susceptibility to traffic accidents. 
  • What percentage of countries in the world change their clocks. 
  • Why standard time is better than daylight-saving time for human biology.
  • The importance of making human health the priority. 
  • Adverse effects associated with changing our clocks. 
  • Why consistent, quality sleep matters.
  • What percentage of Americans support eliminating seasonal time changes. 
  • How to adapt to time changes. 
  • Why prioritizing sleep, movement, and nutrition is critical for your overall health. 

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Direct download: 569_-_The_Optimal_Social_Clock_For_Humans__The_Sunshine_Protection_Act.mp3
Category:general -- posted at: 7:00pm CDT

Brain health is an important component of our overall well-being that is often overlooked. At a time when neurodegenerative diseases are on the rise, it’s critical that we make our brain health a priority. If there’s anyone who understands the health and function of the human brain, it’s Dr. Daniel Amen. 

Dr. Amen is a double board-certified psychiatrist, 12-time New York Times bestselling author, and one of the leading experts on neuroscience and mental health. Over the past three decades, Dr. Amen and his team at Amen Clinics have collected the world’s largest database of brain imaging scans, surpassing 200,000 examinations. From this impressive work, Dr. Amen has identified seven neuroscience secrets that impact happiness. This is the topic of his newest book, You, Happier.

On this episode of The Model Health Show, Dr. Amen is back to share how our brain function impacts our happiness, and how we can master our minds to build happier lives. You’re going to learn about practical routines and mindset shifts you can implement today to enhance your happiness. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • The connection between hypothalamic inflammation and excessive body fat.
  • What I learned after receiving a brain scan. 
  • How the pandemic impacted levels of mental health problems. 
  • What the enemy of happiness is. 
  • Why fame is a disaster for the brain. 
  • What a brain scan of the frontal lobe can tell us about happiness. 
  • An important relationship between happiness and brain function. 
  • The link between poor blood flow, erectile dysfunction, and Alzheimer’s disease.
  • How (and why) to keep your blood vessels healthy. 
  • Different brain types and how they operate in the real world. 
  • The link between conscientiousness and longevity. 
  • How a healthy dose of anxiety can actually help us make better decisions. 
  • Why outsourcing our emotions to companies is making us sick and unhappy. 
  • The importance of loving food that loves you back. 
  • How American society drives mental illness. 
  • Why lockdowns contributed to depression and anxiety. 
  • What we can teach our children through modeling healthy habits. 
  • Why you should focus on what you like about other people (instead of what you don’t).
  • How technology impacts human psychology by wearing out our pleasure sensors.
  • A nighttime ritual you can implement to cultivate happiness.
  • Positive effects on families and relationships during the pandemic. 

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The act of sourcing ingredients and assimilating a nutritious meal is a tradition that dates back to the beginning of humankind. Unfortunately, today in the age of drive-thrus and delivery services, we’re largely disconnected from the sourcing and preparation of our meals. But what could we gain if we got back to our roots and spent more time nourishing our bodies with real whole foods, prepared in our own homes? 

Bestselling author and science journalist Max Lugavere is back on the show to share how cooking can help us achieve a healthier weight, maximize our cognitive function, and prevent chronic diseases. In his new book, Genius Kitchen, Max offers recipes and science on the most accessible and nutrient-dense foods. No matter your current culinary skillset, Max provides realistic tips you can implement to eat healthier and strengthen your body and brain. 

This interview contains insightful tips on healthy fats, eating for cognitive longevity, the importance of not allowing perfection to ruin your progress, plus nutrient-dense foods to incorporate into your diet. Max is also sharing his guide to sourcing your food (no matter your budget), and why learning to cook is an economical, health-promoting practice we can all benefit from. I hope you enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • The multiple benefits of cooking your meals at home. 
  • Why highly refined oils are harming our health. 
  • Healthy fats you should be cooking with. 
  • What culinary literacy is, and why we need to return to our roots.
  • The connection between cooking at home and BMI. 
  • Which oils are the most commonly consumed in the Standard American Diet. 
  • Why trans fats are so harmful to human health. 
  • The difference between an oil’s smoke point and the temperature it becomes toxic.
  • How the fat we eat interacts with our brain. 
  • A realistic way to control your intake of unhealthy fats. 
  • The importance of sourcing when it comes to animal products and produce. 
  • Why perfect shouldn’t be the enemy of good when it comes to nutrition. 
  • An inconvenient truth that vegans need to understand about omega 3s.
  • The protective role that vitamin E plays in brain health. 
  • Why fatty fish has powerful health benefits. 
  • The importance of DHA and EPA during pregnancy.
  • Real food sources of vitamin D. 
  • The brain protective molecules that dairy fat contains.
  • Why eating 1-2 servings of blueberries per week is powerful for cognitive function.
  • The number one source of dietary sodium in the American diet.
  • Why learning to cook is an economical choice. 
  • The advantages of cooking meat low and slow. 

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Body fat is a critical component of human health. In fact, our body fat is one of the main mechanisms that has allowed humans to survive and evolve. But today, we live in an era when many of our citizens are carrying around more body fat than is optimal. In order to get to a place where our body fat is functioning as intended, we have to understand how and why our cells store fat. 

On this compilation episode of The Model Health Show, you’re going to learn about the science behind how body fat works, how the process of fat loss occurs, and simple things you can do to improve your body composition. Specifically, we’re diving into the function of different types of fat cells and their roles, and how simple diet and lifestyle changes can create sustainable fat loss and improved health. 

You’re going to hear from some of the world’s foremost experts on the topic of body fat, like Dr. Sylvia Tara and Dr. Alejandro Junger. You’ll also hear the research behind fat and its relationship to metabolism, hormone function, and so much more. I hope this episode arms you with the facts that you need to understand body fat so you can become the healthiest version of yourself possible. Enjoy! 

In this episode you’ll discover:

  • How fat cell communities work. 
  • The role that fat plays in hormone and endocrine function.
  • How body fat regulates your metabolism. 
  • Why fat cells play an important role in human survival and evolution.
  • The three types of storage fats and their roles.
  • An important link between intramuscular fat and insulin sensitivity.
  • What brown fat is, why it’s brown, and where it’s stored in the body.
  • An important connection between fat and leptin.
  • Why our fat is so much more than a reserve of calories. 
  • How toxin buildup can lead to an accumulation of body fat. 
  • What lipophilic toxins are, and how the body processes them.
  • Why obesity is a survival mechanism.
  • How food-like products make us fat and sick. 
  • The two types of stomach fat and how they differ.
  • How to increase your levels of brown fat. 
  • Why it’s actually good to store fat. 
  • The hierarchy in which your body utilizes fat. 
  • How much of your body weight is made up of mitochondria. 
  • Why simply shifting your micronutrient ratios can lead to fat loss. 
  • How fat leaves the body. 

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Direct download: 566_-_The_Science_Of_Body_Fat__How_Fat_Loss_Actually_Works.mp3
Category:general -- posted at: 7:00pm CDT

There’s a relatively new ingredient in our food supply that has permeated most products on grocery store shelves: highly processed vegetable and seed oils. These oils, such as canola oil and soybean oil, are highly refined, ultra-processed, high in inflammatory fatty acids—and they’re contributing to our high rates of obesity, degenerative brain diseases, and more chronic illnesses.

The foremost expert in this topic is Dr. Cate Shanahan. In her book, The Fatburn Fix, Dr. Cate outlines how an overabundance of these seed oils are contributing to our major health problems and what we can do about it. On today’s show, she’s sharing her insights on the big issue with processed seed oils in the Standard American Diet.

You’re going to learn about which specific seed oils to avoid, how they’re created, and what makes them so toxic for human health. Dr. Cate is sharing how cutting out seed oils can eradicate some of our major killers, plus simple swaps you can make to better your health instantly. So click play and enjoy this interview with Dr. Cate Shanahan! 

In this episode you’ll discover:

  • The number one risk factor for cardiovascular disease. 
  • How vegetable oils can promote inflammation. 
  • Which product is the defining feature of junk food in the Standard American Diet.
  • What the hateful eight are and why you should avoid them. 
  • The specific mechanism that makes seed oils toxic. 
  • How refined oils are heated, bleached, and processed. 
  • Which molecules in fried food are similar to smoking cigarettes.
  • What soy lecithin is and how it’s created.
  • How low-quality oils can affect the brain. 
  • What percentage of fat calories in the average American diet come from seed oils.
  • How polyunsaturated fats get stored in body fat.
  • The process of oxidation, how it occurs, and why it ages us.  
  • Which part of the brain needs the most antioxidants. 
  • How seed oils are connected to chronic degenerative brain diseases.
  • The amount of seed oils the average American consumes every year. 
  • Why obesity is a form of organ failure. 
  • The role the liver plays in detoxification, and how seed oils can disturb its processes. 
  • Where extra polyunsaturated fats get stored in the body.
  • Two skin conditions that can quickly clear up by reducing PUFAs. 
  • The relationship between seed oils and sugar cravings.
  • Healthy sources of fat you should include in your diet. 
  • How PUFAs can impact the microbiome. 

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Get the publicly available paper along with all of the published studies right here:

What Happened to the Pandemic of the Unvaccinated?

COVID-19 and its consequences have become one of the most pervasive topics of our time. No matter who you are, where you live, or your personal approach to dealing with the pandemic, there’s no denying that we’ve all been affected in some way. On today’s show, we’re going to take a comprehensive look at the root cause of this global health crisis. 

We’re diving into some important data on pharmaceutical companies and the FDA, the truth about COVID-19 reporting and outcomes, and the studies that are driving the overarching vaccine campaign in the United States. As the sickest developed nation in the world (that also happens to spend the most on medications), our citizens are undeniably susceptible to infectious diseases such as COVID-19. If we want things to change, we have to become aware, educated, and empowered. 

This episode of The Model Health Show contains important conversations on healthcare policy, education, treatments, and how our healthcare system works, and who it benefits. My intent is to have an open conversation, free from divisiveness and politics. If we can look at things rationally and objectively, that’s how we can create change. Most importantly, I hope this information arms you with empowerment and a reminder of how capable you are to take control of your own health. 

In this episode you’ll discover:

  • How many Americans have diabetes or prediabetes, and what the main treatment is.
  • The way that pharmaceutical companies make a profit.
  • Which company was ordered to pay the largest healthcare fraud settlement. 
  • How overdose rates have skyrocketed in recent years. 
  • Which household name drug company is connected to the opioid crisis.
  • How peer-reviewing clinical trial data works. 
  • The number of people who are hospitalized annually for properly prescribed drugs.
  • What FDA user fees are, and how they work.
  • Ethical concerns regarding the FDA approval board. 
  • What percentage of drugs have a safety event after FDA approval. 
  • Why the FDA system allows for rapid drug approval. 
  • Three things that the COVID-19 vaccines were intended to accomplish.
  • The leading risk factors for poor COVID-19 outcomes.
  • Inconsistencies in COVID-19 testing and reporting. 
  • What you need to know about observational data. 
  • The difference between absolute risk reduction and relative risk reduction.
  • How your thoughts can influence your health outcomes. 
  • Important statistics on COVID-19 vaccination adverse effects. 

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The sourcing of our food matters on a profound level, but in our culture, unfortunately, many of us are disconnected from this process. We live in a society that is full of fast-food drive-thrus, and with just a few clicks of a button, we can literally have food delivered to our doors. Especially when it comes to meat, there is a vast variety of quality and sourcing. Many folks don’t know the difference between a drive-thru burger and a grass-fed burger, and even some of the most health-conscious consumers can have confusion and overwhelm about the best way to eat. 

In his new book and film, The Sacred Cow, Robb Wolf aims to answer the question: how can we source our food in a way that is ethical, sustainable, and health-promoting? On today’s show, Robb is back The Model Health Show to share some eye-opening insights on regenerative agriculture and the future of farming. 

This episode contains important conversations about global warming, meat replacements, and the centralization of our food system. You’re going to learn about how an animal-inclusive food system is actually the most ethical, environmentally friendly, and health-promoting diet available. No matter what your diet preference or paradigm is, there are important takeaways from this conversation that I hope you’ll contemplate. So please enjoy this conversation with my friend, Robb Wolf!   

In this episode you’ll discover:

  • The importance of providing our body with high-quality, nutrient-dense foods.
  • Why certain pro-vegan documentaries don’t paint the full picture.
  • The three main concerns that are covered in Sacred Cow.
  • Which critical vitamins and nutrients are hard to consume on a plant-based diet.
  • What benefits animal agriculture can have on the environment. 
  • The truth about cow burps, methane, and global warming. 
  • What percentage of greenhouse gas emissions are caused by cows.
  • How bird species are affected by regenerative agriculture. 
  • The environmental impacts of under grazing and overgrazing.
  • Why a predator/prey relationship is critical for the health of the land. 
  • The truth about meat replacement products. 
  • Which public figure owns the most private farmland in the United States.
  • How ethanol compares to gasoline. 
  • An important link between UV rays, vitamin D levels, and COVID-19 outcomes.

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One of the most impactful choices we have every day is the food we put into our bodies. The food we eat is the building blocks that create our cells and tissues. By simply changing the way we eat, we can change the way our body looks, feels, and operates. Today’s guest is sharing her story of overcoming migraines, hives, and other debilitating symptoms through changing her diet. 

On this episode of The Model Health Show, our guest is performance chef, Mary Shenouda. Mary is a consultant and chef for a client base that consists of professional athletes and entertainers. She is also known as the Paleo Chef, and she is the creative brain behind Phat Fudge. Mary’s personal story of transforming her health through diet is an empowering testament of what can happen when you listen to your body and focus on healing.

Mary is sharing her story of overcoming her health struggles, finding a diagnosis, and ultimately discovering healing through the power of food. You’re going to learn about why there’s no such thing as a one-size-fits-all diet, how to incorporate a gut reset protocol, how to get to the bottom of what your symptoms might be telling you, and much more. Enjoy! 

In this episode you’ll discover:

  • How leaky gut occurs, and how it’s related to autoimmune diseases.
  • What the vagus nerve does.
  • Why there’s no such thing as a one-size-fits-all diet.
  • How understanding your body can help you make dietary changes over time.
  • Mary’s story of getting diagnosed with celiac disease. 
  • How leaky gut can cause widespread inflammation. 
  • Why the symptoms of leaky gut are not always digestion-related. 
  • The details of Mary’s Gut Reset Program. 
  • An important distinction between a reset and a cleanse. 
  • Why a healthy reset shouldn’t be about weight loss. 
  • Why Mary incorporates bone broth into her programs.
  • The origins of Phat Fudge. 
  • Why meditating before a meal can be so powerful. 
  • The importance of finding a movement practice that you love. 
  • Why Mary focuses on talking about her work, and not her clients.  

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In the United States, millions of Americans are suffering with digestive issues like bloating, constipation, as well as chronic issues like irritable bowel syndrome and celiac disease. But just because something is common, it doesn’t mean it’s normal. Digestion is at the root of many other bodily functions, so getting your digestion on track is an important key to your overall health. Luckily there are some simple, clinically proven ways to do so. 

On this episode of The Model Health Show, you’re going to learn about eight practical ways you can improve your digestion—without changing what you eat. While diet plays a critical role in digestion, other habits also can contribute to the overall efficiency of your digestive health. You’re going to hear about how lifestyle practices like sleep, exercise, and stress management can impact your digestive processes and gut health. 

This episode contains realistic lifestyle shifts you can make to have stronger and more efficient digestion. As always, you’re going to hear the studies, plus actionable steps you can take to improve your health. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • The shocking number of Americans that are impacted by digestive issues. 
  • How exercise impacts the diversity of microbial species. 
  • The impact that excessive exercise can have on gut health and immune function. 
  • How exercise and nutrient assimilation are connected. 
  • The number one form of exercise you can do to improve your digestion. 
  • How stress can be a major culprit behind constipation and diarrhea. 
  • The effects that cultivating a consistent meditation practice can have on your digestion. 
  • Why you should always listen to your gut. 
  • What jet lag and other sleep disruptions can do to your microbiome. 
  • The link between gut dysbiosis and major chronic illnesses. 
  • Why you should link your sleep up with the circadian rhythm.
  • The connection between microbiome dysbiosis and heavy alcohol consumption.
  • How drinking alcohol can increase your intestinal permeability. 
  • The number of Americans who smoke cigarettes.
  • How smoking can impact the microbiome and digestive function.
  • Why many folks gain weight initially when they quit smoking.
  • The connection between poor chewing habits and nutrient absorption. 
  • What it means to create a digestive routine. 
  • Why you should consider taking an inner bath every morning. 
  • What circadian timing is. 
  • How eating late at night can disrupt your circadian timing. 

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Direct download: 561_-_8_Ways_To_Improve_Your_Digestion_Without_Changing_Your_Diet.mp3
Category:general -- posted at: 7:00pm CDT

One cornerstone of the pervasive ketogenic diet is the idea that ketones are a powerful alternative fuel source for the human body. But it turns out, ketones aren’t necessarily the mechanism that makes a keto diet effective. In his newest book, Dr. Steven Gundry explains the science behind how we’ve largely misunderstood the keto diet. 

New science shows that our mitochondria have a protective mechanism called mitochondrial uncoupling. To better understand how mitochondrial uncoupling works, today I’m bringing Dr. Gundry back on The Model Health Show to share the cutting-edge science from his new book, Unlocking the Keto Code. Dr. Gundry is a cardiologist, a heart surgeon, and a best-selling author. His focus is to help folks achieve true health and longevity through sustainable diet changes. 

On this episode, Dr. Gundry is sharing key insights on mitochondrial function, and its link to other mechanisms like metabolism and microbiome. You’ll learn food sources you can incorporate to boost the power of your mitochondria, the power of fasting, plus a whole lot more. I think you’ll find this conversation both fascinating and enlightening. Enjoy! 

In this episode you’ll discover:

  • The truth about using ketones as a fuel source.
  • Why metabolic flexibility is so important. 
  • How our ability to create ketones allowed our species to evolve. 
  • The connection between ketones and mitochondria. 
  • What it means to have efficient mitochondria. 
  • The definition of mitochondrial uncoupling. 
  • Three things that ketones instruct mitochondria to do. 
  • The two mitochondrial antioxidants and how they work.
  • What brown fat is and how it creates heat. 
  • The relationship between mitochondria and the microbiome. 
  • Why coffee and vinegar are powerful players in mitochondrial health.
  • How polyphenols work. 
  • The importance of eating the rainbow for mitochondrial uncoupling.
  • What the flexibility of your blood vessels can predict about your health.
  • The role of prebiotic fiber for overall health. 
  • Why fasting can improve your mitochondrial health. 
  • What you need to know about melatonin, plus some real food sources. 
  • The biggest benefits of the Mediterranean diet. 
  • Why vitamin C is a critical supplement. 

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“You want to make sure that your purpose is something people can benefit from long after you’re gone.” – Bob Proctor

One of the most powerful principles that can change your life is this truth: our perception determines our reality. My first exposure to this idea was through the documentary The Secret, featuring Bob Proctor. Eventually my perception changed, and a true full-circle moment for me was interviewing Bob Proctor not once, but twice, on The Model Health Show. 

On this episode, we’re honoring the incredible Bob Proctor and his legacy through sharing his profound and impactful lessons he imparted in our previous interviews. You’re going to hear Bob’s influential perspective on changing your self image and shifting your mindset. You’ll hear how Bob changed his life, and then went on to impact the lives of millions of people around the world. 

These interviews contain powerful discussions on setting a clear purpose, harnessing your strengths, and how to live an effective life. Bob’s perspective was centered on helping folks find their greatness, and these interviews will live on as a timeless testament to his life’s work. So please click play and join me in celebrating the life and legacy of the one and only, Bob Proctor.

In this episode you’ll discover:

  • The profound impact that Bob Proctor had on my life.
  • How Bob’s life and career trajectory transformed.
  • The power of questioning your beliefs.
  • Why changing your habits can change your paradigm.
  • An important distinction between reacting and responding.
  • Why the skill of listening is critical for success.
  • What it means to be an effective person (& why it’s different from being busy).
  • The qualities of a leader.
  • How our self-image is developed. 
  • The difference between losing weight and releasing weight.
  • Why change can be difficult. 
  • The power of harnessing your imagination and creativity.
  • Why your ability to choose is your greatest power.
  • The three things we all really want (& how to get them).
  • Why you should write a clear statement for your life. 
  • The importance of learning from people who have achieved what you want. 
  • What discipline really is.
  • Bob Proctor’s purpose in life. 

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Your genetics determine a lot about who you are—including your eye color, your blood type, and even some interesting traits like whether you can roll your tongue. Many people believe that certain health conditions, like whether you develop obesity or type 2 diabetes, are inherently genetic. However, that’s not entirely true. Our genes do play a role in our susceptibility to certain illnesses and conditions, but they are not the only factor at play. 

The good news is, we have a lot of power over how our genes are expressed, through our environment and our habits. Our guest today, Dr. Ben Lynch, is leading the charge on changing the way our society views genes. He is an epigenetic pioneer, the president of Seeking Health, and the author of Dirty Genes. On today’s show, Dr. Lynch is sharing interesting insights on the topic of methylation, how your genes work, and how you can optimize your health.

This episode covers topics like fertility, critical nutrients your body needs, and why certain pharmaceutical drugs are hindering your body’s natural processes. We’re going to discuss fortifying your immune system in the age of COVID-19, plus some powerful protocols you can implement to heal from prominent symptoms. Dr. Lynch’s information is empowering, sharp, and accessible. I hope you enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • What methylation is and why it matters. 
  • How common, everyday ailments are often caused by a methylation dysfunction.
  • The role that methylation plays in fertility. 
  • What choline is and why you need to include it in your diet.
  • Real, whole food sources of choline.
  • The two main processes that are affected by methylation.
  • How type 2 diabetes develops as a defense mechanism. 
  • The problem with antidepressants, antacids, and antihistamines.
  • Why you shouldn’t take a fever reducer if you have a viral infection. 
  • The link between your genes, methylation function, and susceptibility to viruses.
  • What a dirty gene is. 
  • The roles that vitamin C and caffeine can play in immune function.
  • Why moderate exercise is optimal.
  • Factors that dictate how much vitamin D you can synthesize from the sun.
  • Supplements you can take to restore sense of smell after a COVID-19 infection.
  • The benefits of increasing your core body temperature. 
  • How to use supplements appropriately. 

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Changing our broken health paradigm begins with us. We have to decide to break down the old paradigm of trading symptoms for side effects and instead start creating a system built on prevention, vibrancy, and personal advocacy. Our healthcare system is amidst a dramatic change, and today we’re going to discuss the role that precision medicine and personalized nutrition can play in transforming the health of our society. 

Our guest today is the one and only, Tony Robbins. Tony Robbins is an entrepreneur, #1 New York Times bestselling author, dynamic business strategist, powerful motivational speaker, and impactful philanthropist. In his new book, Life Force, you’ll learn how innovative breakthroughs in precision medicine can improve our health and overall quality of life. Whether you have a chronic illness or simply want to gain strength and resilience, this book is for you. 

In this interview, Tony is sharing his inspiration for writing Life Force, his personal experience with stem cell therapy, and important and timely insights on taking control of your health. You’ll learn about exciting new developments in the realm of medical advances, and how you can be the ultimate authority over the future of your health and wellness. Enjoy!  

In this episode you’ll discover:

  • The problem with treating symptoms instead of uncovering the root cause.
  • What the future of medicine looks like. 
  • The first thing that makes a difference in our quality of life.
  • What inspired Tony to write Life Force.
  • The connection between our quality of life and our quality of relationships.
  • Two major things Tony discovered when he interviewed 50 financial experts.
  • Tony’s experience with stem cell therapy. 
  • How technology is informing the future of medical interventions. 
  • Why it’s important to think of your doctor as a coach, but not a commander.
  • The power of taking control of your mind.
  • How the epigenome works.
  • Why your DNA is not your destiny. 
  • The future of medical advances, and why we’re in a medical renaissance. 
  • What MIB-626 is. 
  • Why right now is a time for transformation. 
  • Different types of stem cells and how they work.
  • Why personalized nutrition and precision medicine are the future. 

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When it comes to building a healthier and stronger body, the simple, consistent basics often yield the highest results. My friend Mike Dolce has over 20 years coaching experience, he is a four-time World MMA Trainer of the Year and the expert behind The Dolce Diet. What I love about Mike is that while he works with both professional athletes and everyday folks, he applies the same principles to all his clients. 

On this episode of The Model Health Show, Mike Dolce is sharing key principles to weight loss, body recomposition, and overall health and longevity. Mike is sharing his scientifically proven nutrition tips and exercise templates that you can use to build a stronger and healthier body. Best of all, he’s sharing realistic advice for integrating health-promoting habits into your daily life, whether or not you’re an MMA athlete. 

Mike’s mission is to educate people to look and feel their best. His message is motivational, but more importantly, his insights are effective. I hope Mike’s tips will resonate with you and that you’ll find this episode empowering. Enjoy! 

In this episode you’ll discover:

  • What high net nutrient whole foods are.
  • Why the Dolce Diet is a longevity-based approach.
  • The importance of eating fresh, local, in-season foods. 
  • Why protein is so important, and how to calculate how much you need.
  • The problem with processed sugar.
  • Why humans are omnivores.
  • What it means to eat to satisfaction, and not fullness. 
  • The most important nutrition tip. 
  • How to create digestive efficiency, and why it matters. 
  • The shocking effects dehydration can have on your cognitive function.
  • Simple, real-world tips to help you drink more water.
  • The negative implications obesity can have on other aspects of our health.
  • Exactly how often you should exercise every week.
  • Why humans are built to walk. 
  • What a unilateral deadlift is and its benefits.
  • How to remove your ego from a workout.  

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Have you ever thought about what determines your longevity? You might think it boils down to genetics, but the truth is that our behaviors and attitudes are also major contributing factors to how long we live. However, we shouldn’t only focus on living longer—I believe we should focus on being healthy, vibrant, and active as long as we possibly can.  

On this compilation episode of The Model Health Show, you’re going to hear from six experts on the topic of human longevity. You’re going to learn the science behind fasting and longevity, the importance of shifting the way we think about aging, and specific eating habits and patterns you can engage in to optimize your metabolism and overall health.  

You’re going to hear everything from simple lifestyle shifts you can implement to the actual biology of aging. This episode contains important information on metabolic health, digestion, the science of longevity genes, and so much more. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • An important distinction between lifespan and health span. 
  • The role that playing has in our longevity. 
  • How intermittent fasting builds your metabolic machinery. 
  • The importance of eating intuitively and listening to your satiety cues.
  • Two hormones that are increased by exercising while fasted. 
  • What aging in reverse means.
  • How to change your mindset about aging. 
  • The problem with making and validating excuses.
  • Why giving your body a break from producing insulin is so powerful.
  • What modified fasting is. 
  • The importance of eating real food and eating seasonally.
  • Why humans are electrical beings. 
  • How eating around the clock interferes with digestion.
  • What homeostasis is and how it can contribute to weight gain. 
  • The importance of varying your diet and becoming metabolically flexible.
  • How longevity genes are activated by lifestyle habits. 
  • The health benefits of eating food with xenohormetic molecules.
  • How measuring your blood sugar can help you gauge your metabolic health.
  • What the key to metabolic health and energy is. 
  • The two detrimental things that happen when you eat often. 

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“The greatest danger for most of us is not that our aim is too high and we miss it, but that our aim is too low and we reach it.” – Michelangelo

If you’ve been neglecting your goals or need inspiration to go toward your dreams, this episode is for you. Today’s guest is record-breaking racecar driver, author, and podcaster Danica Patrick. Danica has been recognized as one of Time’s Most Influential People, and the first woman to win an IndyCar championship, among other impressive achievements. 

On this episode of The Model Health Show, Danica is sharing key insights on success, goal setting, visualization, and how to channel your unique gifts and passions. This episode contains conversations on tapping into your unique intelligence, the power of setting an intention, and why setting big goals can result in enormous success. 

You’re going to hear how Danica became a racecar driver, and how her career pivoted over time. Danica is sharing her experience with setting and achieving goals, the power of having clarity, and so much more. So listen in enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • How Danica got involved in racing. 
  • The types of exercises Danica used to train for racing. 
  • How Danica moved to England for racing opportunities. 
  • The relationship between skepticism and open-mindedness.
  • Why your perception creates your reality. 
  • The importance of recognizing different types of intelligence. 
  • Danica’s experience racing IndyCars. 
  • The importance of setting big goals.  
  • Why clarity is the key to success. 
  • How to learn from difficult experiences.
  • The two hardest parts of setting an intention.
  • How visualization can help you reach your goals. 
  • Why you should expect magic in your life. 

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Today, the average American consumes eighty pounds of added sugar every year. There is no denying that our bodies simply were not designed to process that amount of sugar. The overconsumption of sugar is linked to inflammation, obesity, diabetes, and more chronic illnesses that are destroying our health.  

On today’s show, we’re going to dive into the physiological and metabolic effects of our rampant sugar consumption. You’re going to hear about the history of sugar and how it has become so engrained into our culture. You’ll learn about the impact that excess sugar consumption can have on our brain, liver, pancreas, and other vital organs. 

This episode also contains action steps you can implement today to begin to pare down your sugar consumption and begin to change your palate. I hope today’s show arms you with the information you need to make empowered choices for yourself and your family. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • How many pounds of sugar the average American consumes per year.
  • The rates of diabesity in the US. 
  • How sugar aids the body in fat storage. 
  • The nutritional profile of sugarcane, and how refined sugar was created.
  • A history of sugar, and how it became integrated into our culture. 
  • The connection between sugar and inflammation.
  • How sugar behaves within the microbiome. 
  • The connection between sugar consumption, microbe diversity, and body composition. 
  • What percentage of the American diet is made up of ultra-processed foods. 
  • How breaking up with sugar can heal your pancreas.
  • What insulin resistance is and how it occurs.
  • The relationship between carbohydrate intake and fatty liver disease.
  • What percentage of your caloric intake is used by the brain.
  • How sugar operates within the blood-brain barrier.
  • The connection between type 2 diabetes and Alzheimer’s disease.
  • Why our rampant intake of sugar and processed foods is hurting our brains.
  • The sugar-dopamine connection. 
  • How food manufacturers are manipulating our biology and making us addicted to sugar.
  • Why quitting liquid sugar (like soda) can quickly improve your health.
  • How building muscle can help regulate blood sugar levels. 

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Direct download: 553_-_What_Would_Happen_To_Your_Body_If_You_Quit_Sugar_For_30_Days.mp3
Category:general -- posted at: 7:00pm CDT

The United States spends more on healthcare than any other country, yet our citizens are sicker than ever. There’s clearly a disconnect between what’s happening inside the healthcare system and the treatment that patients receive. While most healthcare practitioners set out on a career path to help folks, they too are caught in a system of standards of care that prohibit true change, health, and vibrancy. 

There’s no one better suited to speak on this issue than Dr. John Abramson. He is a former family physician, a Harvard Medical School faculty member, and an expert in pharmaceutical litigation. Dr. Abramson is also the author of Sickening, a book written from his experience behind the scenes of the medical industry. Sickening exposes the far-reaching deception and greed of the American healthcare system. 

This episode contains conversations on lawsuits in the pharmaceutical industry, how insulin costs have skyrocketed in recent decades, and how big pharma prevents well-meaning physicians from actually helping patients. While most of this information is saddening, Dr. Abramson’s underlying message provides solutions for American healthcare reform and true healing through personal responsibility. So listen in and enjoy this episode with the one and only, Dr. John Abramson. 

In this episode you’ll discover:

  • How much money the United States spends on healthcare. 
  • Dr. Abramson’s career path from family doctor to expert in pharmaceutical litigation. 
  • What happened in the Vioxx lawsuits. 
  • Why doctors don’t have access to important medical data about drug efficacy. 
  • The history of insulin and its rising costs. 
  • What percentage of insulin is used by type 2 diabetics. 
  • The sad history of how insulin guidelines changed to accommodate economic hardships.
  • What you should know about the FDA’s role in approving drugs. 
  • How diabetes rates have risen over the past few decades. 
  • The socioeconomics of type 2 diabetes. 
  • How we can improve diabetes rates through prevention and lifestyle.
  • The role of the pharmaceutical industry in the opioid crisis. 
  • A comparison of American healthcare to other countries. 
  • Three constituents who suffer from our broken healthcare system. 
  • How we can create change and take responsibility for our health. 

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The human body wasn’t designed to commute an hour to work, spend the day hunched over a computer, and then sit on the couch for the rest of the evening. Our bodies crave basic, fundamental movements that our modern lifestyle leaves so many of us lacking. Luckily, there are simple ways we can integrate movement into our day-to-day lives and improve our physical health without spending hours at the gym. 

On this episode of The Model Health Show, movement coach and podcaster Aaron Alexander is back to share key insights from his new book, The Align Method. You’re going to hear about realistic, foundational principles you can use to gain strength, flexibility, and overall vitality. Aaron’s tips include everything from changing your posture and environment to practicing gratitude and getting sunlight. 

If you’ve ever wanted a stronger and more functional body, this episode will resonate with you. And no matter what your current physical state is, you can certainly integrate more movement into your life with Aaron’s principles. So listen in and enjoy this episode with Aaron Alexander! 

In this episode you’ll discover:

  • What island feet are.
  • The electrical properties of the human body.
  • What percentage of our communication that comes from our body language. 
  • Why you should audit your environment.
  • Ways to create an environment that is conducive to movement. 
  • What neuroception is. 
  • The types of messages we send with our posture.
  • How to integrate fitness into your everyday life. 
  • What the facial-feedback hypothesis is. 
  • Why we should think of our bodies as whole, integrated units.
  • The way that your posture can affect your mindset. 
  • How our diet can impact the way we move. 
  • The first thing you should do in the morning. 
  • What it means to create a healthy relationship with the sun.
  • How practicing gratitude impacts your physiology. 
  • The importance of connecting with nature. 
  • Why enjoyment is the key to longevity. 

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Direct download: 551-How_Your_Environment_Is_Shaping_Your_Body_-_With_Aaron_Alexander.mp3
Category:general -- posted at: 7:23pm CDT

Low energy, lethargy, and fatigue are common complaints among the general public. In most cities, you can find coffee shops open around the clock, and convenience store shelves are filled with a multitude of energy drinks and shots. But these products are in no way a sustainable solution to chronic low energy levels. Our bodies require energy in the form of sleep, as well as food. Think about it: we literally measure our food in a form of energy, or calories. For our energy levels and our overall health, the quality of those calories matters. 

One of the most energetic, vibrant people I can think of is Dr. Jonny Bowden. He is a board-certified nutritionist, the author of multiple best-selling books, and a nationally recognized expert in the realm of nutrition. On today’s show, Dr. Bowden is back on The Model Health to share simple changes you can implement in your diet and lifestyle for more energy. 

This interview contains key insights on insulin and metabolic health, specific foods you can eat for better energy levels, and how tracking your sleep can improve your overall health. You’ll hear about how metabolic health and energy levels are connected, how learning (and unlearning) can help you make better food choices, and a whole lot more. So listen in, take good notes, and enjoy this episode with Dr. Jonny Bowden! 

In this episode you’ll discover:

  • Which lifestyle habits contribute to your energy levels. 
  • How sleep deprivation can lead to insulin resistance. 
  • Simple sleep hygiene habits you can implement tonight. 
  • Why most nutrition guidelines from the 1980s and 1990s were wrong. 
  • How intermittent fasting can help you control your insulin levels. 
  • The key to metabolic health and energy. 
  • Two detrimental things that happen when you eat every few hours.
  • Which health marker is a better predictor of heart disease than cholesterol.
  • Why now is the time to focus on your metabolic health. 
  • The power of optimizing your vitamin D levels.
  • How going on a walk after dinner affects your metabolic health.
  • The one purpose of pharmaceutical companies. 
  • How our diet impacts our hormone function. 
  • What to look for in a cooking oil. 
  • The two most prominent inflammatory foods in our culture.
  • Which foods are best for energy production. 
  • How to get more selenium in your diet.
  • The impact that human connection has on your immune function & overall health. 

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There’s a public health crisis that’s destroying lives and killing our citizens—but it’s probably not the one you’re hearing about in the news. The CDC recently announced that the new leading cause of death for our citizens is fentanyl overdose. On today’s show, we’re going to dig into this topic and uncover what led us to this dire situation. 

You’re going to learn about the rising rates of drug use, including the role that the FDA and pharmaceutical companies have played. You’ll hear how synthetic opioids are created and distributed, and how COVID-19 has impacted drug usage rates. We’re going to dive into some of the unethical aspects of our healthcare system at large, and how manipulation and greed within the pharmaceutical industry is hurting our citizens. 

Most importantly, we’re going to walk through real solutions we can implement to create a culture of health for our families and how we can uplift our communities. This is a heavy and heartbreaking issue that is near and dear to my heart, and I invite you will listen with an open mind. Changing any aspect of our health starts with empowerment, and I hope you will find that in this episode of The Model Health Show. 

In this episode you’ll discover:

  • What the new leading cause of death is in the US.
  • How the number of deaths from overdoses changed in 2021.
  • The difference between opioids and synthetic opioids. 
  • How opiate receptors work in the body.
  • The complex and systematic way that opioids affect the human body.
  • How rates of substance abuse have changed during the pandemic. 
  • The role the FDA and pharmaceutical companies play in the distribution of drugs.
  • How rates of overdose in the US compares to other countries.
  • The history of oxycontin. 
  • How many people die from pharmaceutical drugs every year. 
  • The history of terms like pseudo-addiction and breakthrough pain.
  • Which company is the number one producer of the plant that is used to make opioids.
  • How fentanyl typically enters the United States.
  • What polypharmacy is, and why it matters in the context of COVID-19.
  • The percentage of US citizens that take prescription drugs. 
  • Three commonly prescribed drugs that are linked with poor COVID-19 outcomes. 
  • The problem with a drug-centered healthcare system. 
  • Why pharmaceutical marketing in the US is unethical. 
  • The importance of aligning yourself with a purpose. 

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For most of human history, folks didn’t put much thought into what was going on with their blood sugar unless they had a diagnosis of diabetes or prediabetes. But that’s changing—more and more people are becoming aware of the impact that blood glucose has on metabolic health and overall health. One of the leading experts in this area is our guest today, Dr. Casey Means. 

Dr. Means is a Stanford-trained physician and the co-founder of the revolutionary metabolic health company, Levels. Her mission is centered around optimizing health through blood glucose levels, disease prevention and reversal, and empowering patients in their food and lifestyle choices. On today’s show, we’re taking a deep dive into the world of blood glucose levels.

You’re going to learn about the multitude of factors that can impact your blood sugar levels, and how this biomarker affects other important processes in the body. We’re going to talk about specific foods that can make your blood sugar rise, and what you can do to reduce the spike. You’ll also hear an important and timely conversation about how gaining access to our biomarkers can empower us and transform our health and our society. You’re going to be blown away by the brilliance and expertise of Dr. Means; enjoy! 

In this episode you’ll discover:

  • The multitude of biomarkers that are related to blood sugar. 
  • How many Americans have type 2 diabetes or prediabetes.
  • The way that exercise can impact blood glucose levels.
  • Which illnesses are related to dysregulated blood sugar.
  • The role that the liver plays in metabolic health.
  • How fatty liver disease occurs. 
  • The number one thing you can do to improve your cell function and overall health.
  • How triglycerides are related to heart disease. 
  • What glycemic variability is. 
  • Five processes that contribute to heart disease. 
  • The reactive nature of the US healthcare system and how we can change it.
  • How Levels continuous glucose monitor works.
  • The power of having personalized health data about what’s happening in your body.
  • Why the future of nutrition is built on data, not food marketing. 
  • Surprising foods that might be spiking your glucose levels (& how to balance them).
  • The best and worst breakfast foods for stable glucose. 
  • How monitoring your blood glucose can help you make informed choices.
  • The impact that stress and sleep can have on blood sugar. 
  • How high blood sugar can cause immune cell dysfunction.

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Direct download: 548_-_How_To_Improve_Your_Metabolic_Fitness_-_With_Dr._Casey_Means.mp3
Category:general -- posted at: 1:17pm CDT

Inflammatory diseases are on the rise in the US and across the world. Most Western illnesses, including autoimmune disease, neurodegenerative disorders, and cardiovascular disease are linked to chronic inflammation. While the statistics regarding inflammatory diseases are staggering, the good news is that one key factor in bringing down our rates of inflammation is in our control: the health of our microbiome. 

On this episode of The Model Health Show, award-winning gastroenterologist and bestselling author, Dr. Will Bulsiewicz is sharing the fascinating role our gut health plays in all aspects of our lives. You’re going to hear how our microbiome can impact your weight, your susceptibility to chronic inflammatory diseases, and even your relationships. 

You’re going to hear the latest cutting-edge science on fiber consumption, microbiome health, additives in our food supply, and a whole lot more. Most importantly, Dr. Bulsiewicz is sharing some key dietary changes we can employ to improve the health and diversity of our microbiomes. Enjoy! 

In this episode you’ll discover:

  • How our medical system hinders well-meaning doctors from truly helping folks. 
  • Why weight loss is much more complex than the model of calories in, calories out.
  • The role that our microbiome plays in our metabolism.
  • How our microbiome controls the release of satiety hormones. 
  • The link between insulin resistance and a damaged microbiome.
  • What endotoxemia is.
  • The importance of short-chain fatty acids for metabolic health.
  • What percentage of the American diet is comprised of refined, ultra-processed foods. 
  • Why fiber is critical for the health of our gut microbes.
  • The problem with food additives in the US food system.
  • What you should know about pesticides and herbicides like glyphosate. 
  • The importance of choosing organic foods, when possible. 
  • A distinction between Crohn’s disease and ulcerative colitis. 
  • Why environmental factors are a large contributor to inflammatory diseases. 
  • How trauma and disordered eating can manifest as inflammatory bowel diseases.
  • The link between relationship quality and microbiome health. 

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Have you ever considered how what you eat impacts your mood? We’ve all heard jokes about how hunger can leave you irritable, or hangry. But like most cliches, there’s some truth behind the idea that your diet affects the way you operate and react to the world around you. You might already know how blood sugar dips and spikes impact your mood, but emerging science shows a connection between mental health and the way that we eat that is far more intricate than you might think.  

Our guest today, Dr. Uma Naidoo, packs a powerful resume. She is a Harvard-trained psychiatrist, a professional chef, a trained nutritional specialist, and a best-selling author. Dr. Naidoo’s niche is Nutritional Psychiatry—a specialty that combines all her expertise and training. In her book, This Is Your Brain on Food, she elaborates on the complex, intertwined relationship between what we eat and our psychological and cognitive outcomes. 

In this interview, we’re diving into the fascinating science of what happens in your brain when you eat sugar, what to eat for improved sleep and mental health, and how diet-related inflammation is contributing to our poor COVID-19 outcomes. Most importantly, Dr. Naidoo is going to be sharing real-life, actionable steps you can take to improve your health and your future. If you’ve ever wondered about how your food can impact the way you feel, I know you’ll find this episode fascinating, informative, and empowering. Enjoy! 

In this episode you’ll discover:

  • What the leading cause of death is for American adults.
  • The role that our blood sugar can play in our communication skills. 
  • How many Americans have prediabetes or diabetes.
  • The relationship between food, memories, and mental health. 
  • Why comfort food is discomfort for our brains. 
  • The problem with sugar measurements on food labels.
  • Why we crave sugar. 
  • The connection between metabolic health and COVID-19.
  • How the gut-brain connection works.
  • The link between inflammation, the gut, and mental health. 
  • Why gastrointestinal issues are a side effect to many antidepressants.
  • The main reason why our current mental health diagnostic system isn’t all-inclusive.
  • What happens in the brain when we consume refined sugar.
  • The long-term effect that blood sugar disruption has on the human brain.
  • Why awareness is a powerful tool to cultivate change. 
  • The power of getting your children involved in preparing food.
  • How diet can impact ADHD symptoms. 
  • The importance of incorporating DHA and EPA into your diet (+ specific sources!)
  • Simple switches you can make to improve your sleep quality.
  • The connection between diet and libido.

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High-intensity interval training, or HIIT, makes headlines in the fitness industry for its ability to burn the maximum amount of calories in a short period of time. But HIIT is anything but a trend. In fact, high-intensity exercise is something that our genes expect, and as you’re going to learn today, it plays an important role in fighting inflammation, regulating insulin sensitivity, and fat storage in the body.

On this masterclass episode of The Model Health Show, you’re going to hear the amazing science behind high-intensity interval training. We’re going to discuss the different types of muscle fibers in the body and how they function. You’re also going to learn about how energy is stored in the muscles, and how high-intensity training can help tap into those reserves. 

If you want to add high-intensity exercise into your training routine, I’m going to share multiple accessible, low barrier to entry methods you can incorporate. I hope this information empowers you to become a stronger, more resilient version of yourself. So listen in, take good notes, and apply what resonates with you!  

In this episode you’ll discover:

  • How moderate-intensity cardio compares to high-intensity interval training.
  • The definition of high-intensity interval training, or HIIT.
  • How our muscle fibers work, and how they can impact metabolic health.
  • What the different classifications of muscle fibers are. 
  • How the sequential activation process works.
  • Why sequential activation is the key to metabolic change & body composition shifts.
  • The relationship between high-intensity exercise and glycogen.
  • What glycogenolysis is. 
  • Why high-intensity exercise can impact fast-twitch muscle fibers. 
  • The link between obesity and inflammation. 
  • How fat loss actually works & the role that hormone-sensitive lipase plays. 
  • The amplification cascade that occurs in the cells with HIIT. 
  • How glycogen storage works. 
  • Why intensity is key, & how to know if you’re activating the fast-twitch muscle fibers.
  • What we can learn about exercise from children.
  • Specific, high-intensity exercises you can incorporate into your routine. 

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Poor diet is a major contributor to our skyrocketing rates of chronic illnesses. While the cause of poor diet can be multifactorial, culture is often a major contributing factor. Cultural influences can impact habits, tastes, access, and much more. If you’re like me and you were born into a culture that didn’t value nutrition, you might feel disadvantaged.

The good news is that you hold an infinite potential to create a culture of health for yourself. And when you change your culture, you can begin to influence the culture of your friends, your family, and the world around you. On this episode of The Model Health Show, I’m sharing five tangible tips you can implement to create sustainable change and build a culture of health. 

You’re going to learn about setting clear goals, creating consistency, and cultivating a positive community. I hope you enjoy this episode and feel empowered and inspired by its message. Let’s create a culture of health and wellness, together. Enjoy! 

In this episode you’ll discover:

  • How many people die per year from diet-related illnesses. 
  • Why turbulent times are the perfect time to create change. 
  • What culture is, and the different types of culture you are exposed to.
  • How our culture impacts our thoughts, beliefs, and outcomes.
  • The importance of having clarity. 
  • Why it’s important to get clear about what you don’t want in life. 
  • The power of actually writing your goals down.
  • How to break a macro goal down into smaller, micro goals. 
  • Why consistency is an important component of change. 
  • The stages of changing and creating habits.
  • How many habits you should aim to change at a time.
  • What it means to set up a positive perimeter. 
  • How to unplug from negative, disempowering outputs.
  • Why being yourself is the greatest influence you have.
  • The power of being the model for your community. 

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Direct download: 544-5_Ways_To_Create_A_New_Culture_Of_Health__Success.mp3
Category:general -- posted at: 1:26pm CDT

“We spend January 1 walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives… not looking for flaws, but for potential.” – Ellen Goodman

Every year when the calendar flips to a new year, millions of folks set out to create change in their lives, their relationships, and their bodies. Unfortunately, many resolutions fail because they are simply wishes paired with little follow-through. Today I wanted to highlight your immense capacity for cultivating change. 

You are immensely powerful. Your thoughts, your words, and your actions all hold the potential to change the world around you. To remind you of this, I’m sharing seven clips from some of the impactful educators, best-selling authors, and thought leaders. You’re going to hear about the power of your words and the stories you tell yourself, how to build a network of support to help you reach your goals and the importance of investing some of your time into yourself. 

This episode features some of the most inspiring and intelligent experts I know, including Dr. Michael Beckwith, Tim Grover, Lisa Nichols, and more. I sincerely hope that this episode gives you the tools and inspiration you need to step into your unique, innate power. So listen intently, apply what resonates with you, and enjoy the show!

In this episode you’ll discover:

  • The importance of putting intention behind your words.
  • How to use “what if” in an empowering, positive way. 
  • What it means to fine-tune your mental algorithm. 
  • Why burn out happens.
  • The power of community and contribution.
  • How the stories we tell ourselves can inform our decisions and outcomes.
  • Why your beliefs (and not your thoughts) create your reality.
  • A powerful method for rewriting old, disempowering stories.
  • Why having support is the key to greatness. 
  • How to filter the advice you receive from others. 
  • The importance of creating a supportive environment. 
  • What the pandemic taught us about clutter, productivity, and creating a space to thrive.
  • An important distinction between getting ready and staying ready. 
  • The problem with grinding, and how to reframe the way you think about hard work.
  • How to cultivate mental toughness.
  • The difference between keeping score and keeping track. 
  • What it means to put yourself at the front of your line. 
  • How to reclaim your time and protect future memories. 

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At a time when nearly 250 million Americans are overweight or obese, we need to come to an understanding that our approach to this deadly epidemic is not working. In fact, it seems that our citizens are only getting sicker and fatter with each passing year. So how do we end the unproductive conversations about calories, food choices, and willpower and instead pivot to a model that actually helps people understand their brains and their biology? 

Today’s guest, Mark Schatzker, is the author of the new book, The End of Craving. He’s back on The Model Health Show to share powerful insights on our society’s dysfunctional relationship with food and how our brain drives our cravings. Mark is sharing powerful insights on the infamous low fat vs. low carb debate, the psychology of obesity, and what we can do to reset our body’s innate intelligence when it comes to food.

On this episode, you’re going to hear about the science of pleasure, how to eat in a healthy and sustainable way, and how some of the biggest myths in the dieting world have failed our citizens. Mark’s insights are brilliant, thought-provoking, and fascinating. Please enjoy this interview with the one and only, Mark Schatzker! 

In this episode you’ll discover:

  • How many people die every year from diet-related conditions.
  • The truth about the carbs vs. fat debate.
  • What happens when calories are posted on a menu. 
  • The traditional diet of Bologna, Italy, and what their obesity rate is.
  • What we can learn from the pellagra epidemic of the early twentieth century.
  • Which vitamin ultimately eradicated the pellagra epidemic. 
  • How the body’s set-point makes it hard to sustain weight loss.
  • What the bliss point is. 
  • The two different pleasure networks in the human brain and how they work.
  • Why the brain of an obese person is out of touch with its needs.
  • How the brain interprets food as information. 
  • The fascinating psychology of uncertainty.
  • Why obesity is similar to a gambling addiction.
  • What nutritional mismatch is. 
  • The unintended consequences of nutritional enrichment. 
  • Why the pleasure of food is so important. 

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Some of the key principles to creating a healthy body are the incredibly simple: eat whole foods, drink water, get quality sleep, and move your body. But if metabolic health is truly that easy, why are so many of our citizens struggling with excess body fat, insulin resistance, and chronic illness? The answer to this question is complex, but one major contributing factor at play is the deception in food marketing. 

The best way to navigate deceptive terms and strategies is to educate yourself, and that’s what today’s guest is here to do. Max Lugavere is an author, health and science journalist, and podcaster with a mission to teach others about eating real, health-promoting foods for longevity, cognitive performance, and overall wellness. On today’s show, Max is sharing some of the commonly consumed foods that are detrimental to metabolic health. 

You’re going to hear Max’s insights on nutritional labels, how to determine the difference between healthy fats and unhealthy fats, plus three things you should seek out when you make food choices. You’ll also learn about how to fortify your health in a pandemic, how to build grit and resilience in your mind and body, and so much more. So click play, listen in, and enjoy this interview with Max Lugavere! 

In this episode you’ll discover:

  • Why you should avoid commercial fruit smoothies. 
  • What the cephalic stage of digestion is.
  • The differences in how the body digests fructose and glucose.
  • Why you need to read the label on your olive oil.
  • How and why processed oils are deodorized.
  • The incredible health benefits of extra virgin olive oil. 
  • The origins of grapeseed oil.
  • Why grain and seed oils damage our mitochondria.
  • How margarine is made.
  • Differences between partially hydrogenated fats and fully hydrogenated fats.
  • The health benefits of butter.
  • How the low-fat movement of the past damaged our brain and metabolic health. 
  • Why food marketing can be so confusing for consumers.
  • The way your body processes the calories in whole foods vs. processed foods.
  • How much sugar the average America eats per year.
  • A distinction between folate and folic acid.
  • Why eating while distracted can eat to a higher caloric consumption. 
  • Why satiety is a key to metabolic efficiency. 
  • The role hydration plays in weight loss.
  • Three defining characteristics that make a food satiating.
  • How discomfort creates grit.
  • The importance of consuming a variety of nutrients.

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If you want to improve your metabolic health, you might turn to common methods like eating enough protein or getting a good night’s rest. I’m a big proponent of both of those strategies, but there’s another key player in this equation that doesn’t get enough attention—brown adipose tissue. 

Brown adipose tissue, or brown fat, is a distinct type of body fat that plays multiple roles in the body, including maintaining body temperature, improving insulin sensitivity and metabolic function, and more. Specifically, when it comes to metabolic health the function and responsibility of brown fat is often overlooked, but the science is fascinating. 

On today’s show, we’re taking you behind the scenes of brown adipose tissue to gain a better understanding of what it is and how it works. You’re also going to learn specific action steps you can take to influence your body’s brown fat ratios and functionality for better metabolic health. I hope this episode gives you the knowledge and tools you need to improve your health and reach your goals. Enjoy! 

In this episode you’ll discover:

  • A distinction between brown fat and white fat.
  • The main function of brown fat (and why infants have high levels of this fat).
  • What gives brown fat its brown color. 
  • The link between brown fat levels and metabolic function.
  • What beige fat is and how it works.
  • Where brown fat is located in the body. 
  • What themogenin is and how it works.
  • The surprising role that brown fat plays in an obese body.
  • How brown fat impacts the endocrine, cardiovascular, and immune system.
  • The effects cold exposure has on brown adipose tissue activation.
  • How long-term mild cold exposure can stimulate brown fat growth.
  • Which foods are helpful in influencing the activity of brown adipose tissue. 
  • The connection between dietary cholesterol and body fat.
  • How (and why) to incorporate sea vegetables into your diet.
  • The importance of consuming essential fatty acids. 
  • How exercise can increase the production of brown fat.

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Obesity is a prevalent and growing epidemic in the United States and worldwide, and it’s also a major contributor to other chronic illnesses like diabetes, heart disease, and cancer. At this time in history, when we have the best technology and more knowledge than ever before, how can it be that our citizens are fatter and sicker than ever? 

Something is clearly wrong with our approach to treating obesity, and today we’re going to dive into what that is. Dr. Gabrielle Lyon is the world’s leading expert in Muscle-Centric Medicine, a revolutionary approach to improving muscular health through a protein-rich diet, exercise, and lifestyle shifts. Her protocol teaches muscle optimization for body composition, vitality, and overall long-term health. 

This episode contains mind-blowing conversations on the power of dietary protein, and why it’s been demonized in our culture. We’re going to talk about why building muscle is the key to many of our common ailments, plus dietary tips you can implement to optimize your macronutrient ratios. We can all agree that there’s a huge flaw in our current paradigm to treating obesity and other chronic illnesses, and Dr. Lyon is here to create change. So listen in, take good notes, and enjoy this episode of The Model Health Show. 

In this episode you’ll discover:

  • The shocking results of eating a high protein breakfast vs. a high carbohydrate breakfast.
  • What Muscle-Centric Medicine is, and why it matters.
  • Why muscle mass is an underrepresented factor in obesity outcomes.
  • The role that skeletal muscle plays in the development of chronic illnesses.
  • How body weight and brain function are interconnected. 
  • What myokines are and how they’re released in the body. 
  • The effects that skeletal muscle has on immune system function.
  • Why our solutions to the obesity epidemic are not working.
  • Where insulin resistance begins in the body.
  • What you need to know about protein consumption as you age. 
  • The definition of sarcopenia, and how to combat it with your diet.
  • General guidelines for calculating your protein intake. 
  • How the thermic effect of food works.
  • The role skeletal muscle plays in glucose regulation. 
  • A huge misconception behind cancer development and protein consumption.
  • The truth about eating red meat. 
  • How gluconeogenesis works.
  • Ways to improve your cardiovascular health. 
  • The link between dietary protein and immune health.
  • A comparison between plant-based proteins and animal-based foods. 
  • What collagen does in the body (and what it can’t do!) 
  • Why you should start and end your day with protein-rich meals. 

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Over the past few years, intermittent fasting has made headlines as a popular diet trend. While fasting can certainly create impressive weight loss results, it also has a wide range of benefits that go beyond body composition. Intermittent fasting has been proven to reduce inflammation, improve metabolic function, and aid in the prevention of multiple chronic illnesses. 

On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s foremost experts on fasting, like Dr. Amy Shah, Dr. Will Cole, Ori Hofmekler, Dr. Jason Fung, and other knowledgeable experts. You’re going to learn about the history of fasting, special considerations for women, how fasting can help you burn body fat and prevent cancer, and so much more.

This episode is full of proven insights and science-backed tips on how you can include fasting in your routine for better health, no matter where you are on your health journey. We’re going to talk about the powerful benefits of circadian rhythm fasting, how fasting can make you more metabolically flexible, and how smart fasting can even improve your brain health and longevity. I hope this episode inspires, informs, and resonates with you. Enjoy! 

In this episode you’ll discover:

  • What percentage of our genes operate on a circadian pattern. 
  • How long you should fast to optimize your biology. 
  • Considerations women should make in regards to intermittent fasting.
  • The impact that fasting has on our dopamine levels.
  • General recommendations for fine-tuning your fasting window. 
  • How fasting can actually make your life less stressful. 
  • The effects fasting has on your stress response system. 
  • What fasting-mimicking foods are. 
  • The number one factor in developing obesity and diabetes. 
  • How metabolic flexibility can help you find peace with food.
  • What the fourth macronutrient is.
  • How fasting makes your stored body fat reserves more accessible.
  • The connection between muscle mass and circadian nutrition. 
  • How fasting impacts inflammation. 
  • A link between leaky gut, autoimmunity, and fasting.
  • The role fasting can play in cancer prevention. 
  • How insulin levels influence common Western illnesses.
  • Why eating six small meals per day is detrimental to brain health and longevity. 
  • How the glymphatic system works, and why you should have a brain cleaning night.

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If you want to improve your health, one of the most important things you can do is optimize your sleep. When it comes to improving your sleep quality, there are a lot of simple, common-sense steps you can take like moderating your caffeine consumption, exercising regularly, and limiting your screen time after dark. 

But not every method for getting a better night’s rest is quite so obvious. In fact, there are some strange things that are scientifically proven to impact sleep quality that you might not have considered. On today’s show, we’re going to dive into five of these points, why they matter, and how you can utilize them to get better sleep. 

You’re going to learn about the science behind timing your meals for optimal sleep, how improving your air quality can help you sleep better, and why connecting with the earth is an essential human practice. As always, you’re going to walk away with practical and realistic strategies you can implement starting today. So listen in, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • The link between poor sleep and heart disease. 
  • How sleep deprivation can impact visceral fat accumulation. 
  • Why efficient sleep cycles are so important. 
  • The connection between having a food curfew and REM sleep.
  • What sleep latency is and why it matters.
  • How meal timing can improve sleep apnea symptoms. 
  • The relationship between cortisol and melatonin. 
  • Why the air quality in your bedroom matters. 
  • How indoor pollutants compare to outdoor pollutants.
  • Simple & effective strategies you can use to improve your air quality.
  • How light exposure impacts our circadian rhythms. 
  • The relationship between serotonin and melatonin.
  • What sleep pressure is.
  • How to reset and optimize your circadian timing system. 
  • What you should know about supplementing melatonin. 
  • The electrical properties of the human body.
  • What earthing is and why you should incorporate it into your routine. 
  • How meditation can impact your sleep cycles. 
  • The connection between daytime relaxation and nighttime sleep quality.
  • Why you shouldn’t work from your bed.

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Direct download: 537_-_5_Strange_Things_That_Will_Help_You_Sleep_Better_At_Night.mp3
Category:general -- posted at: 8:56am CDT

Most people know that obesity is a prevalent and pressing issue in our country today. A smaller subset of folks understand the gravity of this issue and the fact that weight issues lead to a higher susceptibility to COVID-19. Even fewer understand how obesity actually occurs or what can realistically be done to optimize our body fat ratios.

That’s why on today’s show, I’m taking you behind the scenes of body fat. We’re going to talk about how our body fat works and the various categories of fat. You’re going to hear about how excess body fat is created, and most importantly, what we can do to have a healthy amount of body fat. Specifically, we’re going to dive into realistic and clinically proven tools you can use to promote a healthy weight. 

This episode of The Model Health Show is packed with the science on body fat, insulin resistance, and metabolic health. We’re going to talk about our susceptibility to COVID-19 and why it’s more important than ever to get our communities healthier. I believe that the power to create change is in our hands, and change begins with knowledge. So listen, take good notes, and enjoy the show!  

In this episode you’ll discover:

  • What body fat is and its function within the body.
  • The three types of storage fat and their roles.
  • Which type of fat is closely tied to insulin resistance.
  • What epicardial adipose tissue is. 
  • How much fat cells can expand, and what makes them grow.
  • The link between body fat and environmental toxins. 
  • How inflammation and fat cells are connected. 
  • The three top risk factors for hospitalization from COVID-19. 
  • What immunometabolism is. 
  • Why poor metabolic health impacts energy production. 
  • How childhood obesity rates have increased over recent decades.
  • The number one contributing factor to our high rates of obesity.
  • What it means to eat an insulin-optimizing diet. 
  • Why strength training and cardiovascular exercise are a powerful combination.
  • How sleep deprivation impacts weight loss. 

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Direct download: 536-Why_Is_Obesity_The_Leading_Risk_Factor_For_Covid-19.mp3
Category:general -- posted at: 12:34pm CDT

Now more than ever is a time for us to focus on full-body health. Every decision we make has the potential to impact our brains, our immune function, and our gut health. Everything from the air we breathe to the food we eat has an influence on our incredible bodies. 

And at a time when so many of our citizens are suffering from diseases like obesity, diabetes, and even viral infections, we need to get to the bottom of our underlying health issues. And if there’s anyone I trust when it comes to finding a root cause, it’s Dr. Alejandro Junger. Dr. Junger is a pioneering cardiologist, a New York Times Bestselling Author, and the creator of the Clean Program. He’s back on The Model Health Show to share profound insights on body fat, inflammation, and gut health. 

You’re going to learn about why so many of our common ailments are simply survival mechanisms and what we can do to help our bodies thrive. We’re diving into conversations on the link between systemic inflammation and gut health, the importance of high-quality foods, and how you can build your resilience to create a healthier body. I hope you enjoy this interview with the amazing Dr. Alejandro Junger! 

In this episode you’ll discover:

  • How a buildup of toxins can lead to an accumulation of body fat. 
  • What a lipophilic toxin is. 
  • How fatty liver disease occurs. 
  • Why our modern-day diseases are actually survival mechanisms.
  • The problem with our food system. 
  • Four important components of the gut. 
  • Why gut health and immune health are interconnected.
  • The purpose of inflammation in the body.
  • How COVID-19, systemic inflammation, and chronic illnesses are linked.
  • Actionable ways to support your liver. 
  • What types of foods we should be eating.
  • How our medical system hurts both patients and physicians.
  • The two types of energy in the body.
  • How digestion can impact sleep patterns. 
  • Why ambition and digestion are inversely related. 
  • Simple habits you can implement to become more resilient. 
  • Why getting outside of your comfort zone is essential.
  • The connection between a diverse diet and a diverse microbiome.
  • How being present can change your life. 

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Fear, anxiety, and worry are natural human emotions that we all experience from time to time. However, perpetual and excessive fear have become prevalent in our society. Prolonged stress can suppress the immune system, ramp up inflammation levels, negatively impact sleep quality and so many other essential functions in the body. 

Now more than ever, we need tools help us navigate our fear and anxiety. That’s why I put together this compilation episode with some of the world’s foremost experts on how stress impacts the body and strategies to reframe our mindset. We need logic, composure, and empowerment more than ever, and I hope that’s what you’ll take away from today’s show. 

You’re going to learn about emotional health, and how to manage your emotions in a beneficial way. You’ll also learn about the direct impacts that stress and fear can have on the body, and how to identify and categorize your coping mechanisms. This episode is packed with expert insights, so listen in and enjoy the show! 

In this episode you’ll discover:

  • What emotional agility is. 
  • How we can reframe our thoughts, emotions, and the stories we tell ourselves.
  • Why it isn’t healthy to always be positive.
  • The link between disease and stress. 
  • How stress impacts the immune system. 
  • Three fundamental processes that occur in your body when you’re stressed.
  • An exercise for navigating fear-based newspaper headlines.
  • The role that expanded awareness plays in mitigating fear.
  • What anxiety actually is. 
  • How the body’s stress response system works. 
  • The power of listing out and categorizing your coping mechanisms.
  • Why anxiety can be a self-help tool. 
  • The importance of being mindful of your media diet.
  • How to detach and unplug from fear-based narratives. 
  • Two questions you can ask yourself to get clarity. 
  • Why contribution can be an anecdote to fear. 
  • The difference between healthy fear and disempowering fear. 
  • Why the authority of your own conviction is so powerful. 

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It’s no secret that the United States has a weight problem. According to CDC statistics from 2018, over 73% of American adults were overweight or obese. Even worse, thanks to increased sedentary behavior during the pandemic, these numbers don’t seem to be getting any better. 

At a time when weight issues are so prevalent, what can we do to add in healthy behaviors and reach our body composition goals? Today you’re going to learn from body transformation coach, Luka Hocevar, about seven key behaviors that lead to success in reaching your health and fitness goals. Luka has helped countless folks attain their fitness goals, and I know his tips will resonate with you. 

You’re going to learn about the four stages of changing your behavior, real tips for building your self-esteem, what an exercise routine should look like, and so much more. This episode also contains conversations on obesity rates in the age of COVID-19, our circles of influence, and how to take back control of our bodies and our minds. I hope you enjoy this interview with the one and only, Luka Hocevar! 

In this episode you’ll discover:

  • The shocking statistics on how COVID-19 has increased childhood obesity rates.
  • Why consistency is so important for weight loss.
  • What cognitive restraint is.
  • The four stages of changing any behavior.
  • Why engaging in tracking is helpful for reaching body composition goals.
  • How building your self-esteem is like a bank account.
  • What your body’s set point is and how it works.
  • A basic template for creating an exercise routine.
  • How cardiovascular activity can lengthen your lifespan.
  • The importance of acknowledging your wins on any journey.
  • Why boundaries and guidance (not restriction!) can help you reach your goals.
  • The role that social support plays in your success. 
  • What it means to attach your goals to an anchor. 
  • The three laws of commitment and how you can use them to your advantage.
  • What it means to align your behavior with your goals.
  • Simple nutrition rules that lead to success. 
  • How to change an all or nothing mindset.

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There are many issues that can spark a heated controversy in the US, one of them being our for-profit healthcare system. Each year, our country spends $4 trillion on healthcare, yet we’re sicker than ever. When you go to the doctor with a symptom, you’ll most likely walk out of the office with a prescription to manage or suppress that symptom, instead of treating the root cause. 

This begs the question: who is this system built to serve? If the healthcare industry isn’t helping patients get healthier, what is its mission? On this episode of The Model Health Show, you’re going to hear about major problems with the US healthcare system, including the overuse of pharmaceutical drug use and the overall management of funds. 

We’re also going to be diving into reported COVID vaccine adverse effects and the problems with our reporting system. Most importantly, we’re diving into the importance of taking control of your health and why our tendency to avoid the root causes of illnesses is exacerbating our health problems. Now is a time for us to advocate for our health, and I hope you’ll join me on my mission to transform the wellness of our society. Listen in and enjoy the show! 

In this episode you’ll discover:

  • The number one cause of our epidemics of heart disease, cancer & other illnesses.
  • Why food plays an important role in the health of our immune function.
  • How many Americans are overweight or obese.
  • Why heart disease is so prevalent in the US.
  • How much money is wasted yearly in the US healthcare system.
  • Why we need to consider metabolic health in our conversations about COVID-19.
  • The top risk factors for death from COVID-19.
  • What you should know about the COVID-19 vaccine and menstrual irregularities. 
  • How the VAERS database works.
  • The problem with gender bias in our healthcare system. 
  • Which pharmaceutical company paid out the largest healthcare fraud settlement.
  • The importance of informed consent.
  • Why having a proper control group is an essential part of a clinical trial.
  • The connection between the FDA and pharmaceutical companies.
  • What absolute risk reduction is. 
  • The number one authority over your personal health. 

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Direct download: 532-New_Vaccine_Safety_Data__World_Health_Status_Update.mp3
Category:general -- posted at: 10:27am CDT

One of the most fascinating and advancing areas of science is the field of microbiome research. Our understanding of our microbiome and its role has rapidly grown over the past few decades. The evolving knowledge of our microbial system shapes how we understand our biology, health outcomes, immune function, and so much more. 

The health of our microbiome is linked to a myriad of aspects of our health, including our ability to fight viruses, our weight and metabolism, and susceptibility to major illnesses like cancer, autoimmune diseases, and Alzheimer’s disease. And while we do inherit some aspects of our microbiome, there is a lot that is within our control when it comes to determining our microbial health. 

On this compilation episode, you’re going to hear insights and actionable tips from various experts on microbial health. This episode contains important information on how our microbes control different aspects of our lives, which medications can damage gut health, and which foods are essential for microbial diversity. You’ll learn why the microbiome is a main pillar of human health, and what you can do to positively impact the health of your microbiome. Enjoy! 

In this episode you’ll discover:

  • How our understanding of the microbiome has evolved over recent decades.
  • The importance of having a healthy diversity of microbes.
  • How our microbes can control our mood, appetite, and more.
  • Why changing your gut bacteria can determine your fate.
  • How long it takes the microbiome to recover from broad-spectrum antibiotics.
  • What the most prescribed drug in the world is, and its negative effects.
  • The role that stomach acid plays in regulating gut bacteria. 
  • Why it’s vital to be cautious about antibiotic use.
  • How drinking enough water aids in proper digestion.
  • The hidden cost of chemicals in modern agriculture. 
  • What it means to have a richness and diversity in the microbiome.
  • Why gut health plays a critical role in preventing pandemics.
  • What percentage of the immune system is located in the gut.
  • The importance of recognizing bio-individuality when it comes to diet and gut health. 
  • What the five types of microbes are that comprise our gut ecosystem. 
  • The number one thing you can do to influence your microbiome health. 
  • Why allergies and autoimmune diseases are linked to gut damage. 
  • The connection between microbiome diversity and weight. 
  • How to improve the diversity of your gut microbiome. 
  • Specific foods you can incorporate to support your gut health.
  • Why eating seasonally can impact your microbiome. 
  • The benefits of eating fermented food (& how many servings you should aim for!)
  • Why sleep and microbiome are two of the main pillars of health. 
  • How soil depletion and nutrient depletion are intertwined.
  • What postbiotics are. 
  • Why diets like low-FODMAP or SCD can damage mitochondrial health.

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Direct download: 531-Shocking_Secrets_About_The_Microbiome_Weight_Loss_Dysbiosis__More.mp3
Category:general -- posted at: 1:15pm CDT

In our culture, where more than two-thirds of our citizens are overweight or obese, we tend to think of body fat as an inherently negative thing. But your body fat is a critically important component of your body and your overall health. Certainty, there is such a thing as bad fat or an excess of fat, but fat is not the enemy. In fact, our body fat is a vital part of our evolution and it’s what makes us the resilient humans that we are today. 

Today you’re going to learn about the five categories of fat and how they operate in the body. You’re also going to hear about why calories alone cannot dictate your body weight, and what the key epicaloric controllers are that determine how your fat is stored. This episode is my interview on my good friend Lewis Howes’ podcast, The School of Greatness, as part of the promotion for my newest book, Eat Smarter. 

I’m sharing some of the key insights I learned in my research for Eat Smarter, including how your diet influences your hormones and metabolism, how calories are processed and stored in the body, the link between your microbiome and your metabolism, and a whole lot more. So listen in, and enjoy my interview from The School of Greatness Podcast! 

In this episode you’ll discover:

  • What the five categories of fat are, and their roles in the body.
  • Where fat is actually burned. 
  • What the powerplants of your cells are. 
  • How the process of fat loss occurs.
  • What hormone-sensitive lipase and lipoprotein lipase are.
  • The relationship between insulin and glucagon. 
  • How calories were discovered and ultimately applied to nutrition. 
  • Why caloric intake alone cannot predict weight. 
  • Approximately how many hormones we have.
  • How the consumption of processed foods can lead to metabolic dysfunction.
  • Why it matters how your food is prepared.  
  • What the thermic effect of food is. 
  • What digestive efficiency is.
  • How the microbiome plays a role in nutrient absorption. 
  • The importance of eating a variety of foods. 
  • What you should know about intermittent fasting. 
  • The role of omega 3 fatty acids. 
  • What the six macronutrients are. 
  • The number one indicator of how much water you should be drinking. 
  • What gluconeogenesis is. 
  • A surprising link between violence and nutrition. 

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Direct download: 530-The_Science_Of_Body_Fat__Epicaloric_Controllers.mp3
Category:general -- posted at: 1:58pm CDT

What does it mean to you to live a healthy and active lifestyle? And more importantly, have you given yourself permission for that definition to shift through different phases and circumstances of your life? Over the past couple years, many people have had to pivot their movement practices and reframe what an exercise routine looks like.  

On today’s show, Lita Lewis is back to share her refreshing perspective on incorporating realistic movement into your routine. Lita is an expert fitness trainer, motivational speaker, and the founder of Thick Athletics Apparel. Her realistic and uplifting approach to fitness is inspiring, and it’s one that’s needed now more than ever. 

You’re going to learn about honoring your body, redefining consistency, and what it means to pursue your best life. This interview also contains conversations on pivoting and adapting your workouts, why gratitude for our bodies is so important, and so much more. At a time when it’s of upmost importance to get ourselves, our families, and our communities healthier, Lita’s message is incredibly powerful.  

In this episode you’ll discover:

  • The link between sedentary behavior and COVID-19 outcomes.
  • Why the workouts you see on social media might be unrealistic for the average person.
  • The power of simple, enjoyable movement.
  • How exercise can help combat stress.
  • The importance of getting your family outside.
  • How Lita pivoted her workouts in the beginning of the pandemic.
  • The value of knowing how to adapt. 
  • What consistency means for Lita, and how that definition has shifted over time.
  • How Lita incorporates movement into her routine.
  • Why gratitude and appreciation for your body is a vital part of a healthy lifestyle. 
  • What inspired the creation of Thick Athletics Apparel.
  • Why being resourceful is so important today.
  • How to take your recovery seriously. 

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Direct download: 529-Redefining_Fitness__Adapting_To_Lifes_Challenges_-_With_Lita_Lewis.mp3
Category:general -- posted at: 8:50am CDT

We know that stress is an inevitable part of being human, but it doesn’t help that we’re living in a particularly stressful time. While we might not be able to remove stressful situations from our lives entirely, we can practice healthy strategies to help us cope and recover more quickly. 

On this episode of The Model Health Show, you’re going to learn about five accessible and clinically proven strategies you can use to build your resiliency against stress and adversity. You’re going to learn about the connection between physical and mental recovery, how sleep and meditation can build your resiliency, and much more. 

This episode is full of real, accessible, free, and scientifically proven strategies that you can implement to better handle challenges. I hope this episode empowers you to improve the way you react to adversity. Because when we learn to respond to stress in healthier ways, we build physical, emotional, and mental resilience that will help us move through life’s challenges stronger than ever.   

In this episode you’ll discover:

  • How strength training impacts the brain and nervous system.
  • What a hormetic stressor is. 
  • How muscle recovery relates to the nervous system. 
  • Various types of strength training you can utilize to become more resilient.
  • The benefits of adding variety to your workouts.
  • How going for a walk can increase your creativity.
  • The effects of cryotherapy on the body’s stress response system.
  • How to incorporate cryotherapy into your routine.
  • What thermotherapy is, and different ways it has been used in history.
  • How meditation can reduce anxiety.
  • Breathing strategies you can implement to increase your resilience.
  • How sleep deprivation impacts the brain. 
  • The importance of timely sun exposure. 
  • Why your perception of stress matters. 

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Direct download: 528-5_Proven_Ways_To_Make_You_More_Resilient_Against_Stress__Adversity.mp3
Category:general -- posted at: 3:15pm CDT

There’s no denying that under certain circumstances, prescription drugs and medical interventions can be lifesaving. But in the US healthcare system, there’s a lot to be desired in the realm of preventative medicine. When medications are for-profit, many patients leave their doctor’s office with an ever-growing list of prescriptions and little hope for life outside a pill bottle. 

Dr. Meg Kilcup is a Doctor of Pharmacy and an integrative health practitioner who is passionate about teaching others about preventative health, patient safety, and how to live a holistic, healthy lifestyle. On this episode of The Model Health Show, she’s sharing what it’s like behind the scenes of the pharmaceutical industry and why a healthy lifestyle is your best defense against COVID-19. 

You’re going to learn a multitude of interesting facts about drug side effects and recalls, why our healthcare system is not patient-centered, and how our culture of over-prescription is making us sicker than ever. Meg brings a unique and enlightening perspective to the US healthcare industry, and I think you’ll find her insights highly valuable. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • How Dr. Kilcup got interested in healthcare and pharmacology.
  • What the 4th leading cause of death is in the United States. 
  • How funding works in the pharmaceutical industry. 
  • The average amount of time it takes for change to occur in the healthcare industry.
  • Why side effects are actually expected effects.
  • How the drug approval and recall process works.
  • Why there are so many drug recalls.
  • What value-based incentivization for physicians is.
  • Why big pharma is not patient-centered. 
  • How antibiotics work, and why misuse or overuse is so dangerous.
  • The link between the microbiome and COVID-19.
  • How PPIs work and why they can lead to other health problems.
  • The best approach to nutrition. 
  • How to create a culture of health in your family. 

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Face masks have served as the pervasive and omnipresent symbol of the COVID-19 pandemic. Whether you’re on a plane, on a coffee run, or at a school, it seems as if masks are a new part of our society at large. But what does the data actually say about mask efficacy? Can wearing a mask actually reduce transmission or infection from viruses?

On this episode of The Model Health Show, we’re diving back into the studies on mask effectiveness, including the safety of cloth masks, surgical masks, and N95 masks. We’re taking a thorough assessment of the data, discussing various types of scientific studies, and cross-referencing the data. You’re going to hear about new studies, studies that have proven the test of time, as well as studies that are commonly cited. 

You’re going to learn the truth about mask efficacy, including different types of masks in different settings. We’re also discussing how human biases can cloud the truth, and how the debate around masks has prevented us from addressing other pressing issues. I hope this episode acts as a valuable resource for you to reference and share. 

In this episode you’ll discover:

  • Why cloth masks may result in an increased risk of infection. 
  • What percentage of healthcare workers experienced adverse effects from masking.
  • How double masking can increase the risk of infection. 
  • Why cross-referencing data is important for eliminating biases.
  • What studies showed regarding efficacy of surgical masks and N95 masks. 
  • The size of a virus. 
  • What you need to know about randomized control trials.
  • The problem with many of the widely dispersed studies.
  • What you should know about the Bangladesh study.
  • Why surgical masks are the standard of practice in the medical industry.
  • The difference in infection rates when surgeons wore masks. 
  • What studies showed about pregnant healthcare workers wearing N95 masks.
  • How blocking our breathing pathways can spike anxiety and elevated stress hormones.
  • The link between headache frequency and mask-wearing.
  • Side effects that are noted from wearing masks. 
  • Why masks are masking the symptoms.  
  • The link between chronic illnesses and COVID-19 deaths. 

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Direct download: 526-The_Science_And_Safety_Of_Surgical_Cloth_And_N95_Masks.mp3
Category:general -- posted at: 11:09am CDT

The health of your mitochondria has the capacity to impact nearly every process and reaction in your body. Recent research suggests that mitochondrial function relates to the aging process, immune function, the body’s renewal processes, and more. But what do you actually know about improving the health of your mitochondria?

This topic isn’t one that’s talked about often, but it’s of utmost importance, especially in the conversation surrounding viral infections. On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss the link between mitochondrial function and COVID-19 outcomes and how natural immunity works. 

You’re going to learn powerful, free, and accessible strategies you can use to improve your mitochondrial health.  We’re diving into topics like autophagy and mitophagy, the life cycle of cells, and how to optimize your immune system. I hope you find this information empowering, realistic, and applicable no matter where you are on your health journey. 

In this episode you’ll discover:

  • The role that interferons play in the innate immune system. 
  • Free, accessible ways to improve your mitochondrial health. 
  • Which disease is an indicator of mitochondrial dysfunction in the liver.
  • What mitophagy is.
  • The connection between glucose, insulin, and cellular renewal rates. 
  • How exercise can contribute to autophagy.
  • The three components necessary to activate the process of autophagy. 
  • What weight recidivism is, and why it’s particularly for parents to understand.
  • How exercise insufficiency is defined.
  • The link between exercise, autophagy, and mitophagy. 
  • What immunometabolism is. 
  • The history and function of the drug metformin. 
  • How checking your blood glucose levels can be beneficial. 
  • The life cycle of T cells. 
  • How exercising can help purge senescent T cells. 
  • The difference between chronologic age and biologic age. 
  • What inflammaging is. 
  • The role that vitamin D plays in cellular health.
  • How natural immunity works.
  • Behaviors that can make vaccines more effective.
  • What pericarditis is, and how to increase circulation. 

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Emerging science shows a strong connection between our brains and our gut, or the gut-brain axis. While you might think that these two organs have very different structures and functions, they actually have more in common than you’d think. The gut and the brain are connected by the vagus nerve and neurotransmitters, and our gut microbes can even communicate with our brains. 

When it comes to brain function and the science behind the gut-brain connection, Dr. Andrew Huberman is one of the world’s foremost experts. Dr. Huberman is a highly-regarded neuroscientist and tenured professor at the Stanford University School of Medicine. He is the director of Huberman Lab at Stanford, and the host of the Huberman Lab Podcast. 

In part two of this interview series, Dr. Huberman is sharing his expertise on the numerous benefits that fasting can have on the brain and the neurobiology behind overeating, hyper-palatable foods, and obesity. You’re also going to learn about the gut-brain axis, the glymphatic system, and the role that stress plays in the brain, and so much more. Enjoy! 

In this episode you’ll discover:

  • The many benefits of time-restricted feeding. 
  • How fasting can create harmony in your brain’s reward pathways.
  • The ideal eating window for intermittent fasting.
  • Why being inconsistent with fasting is like having jet lag.
  • What you can learn from your own resistance. 
  • How dopamine works. 
  • What the gut-brain axis is, and how the neurons in those systems communicate.
  • Why hidden sugars encourage overeating. 
  • Three things you can do to improve your gut-brain axis. 
  • What micro addictions are. 
  • The benefits of eating 2-4 servings of low sugar fermented food per day.
  • Why sleep and microbiome are two main pillars of health.
  • How inflammation in the brain is unlike other types of inflammation.
  • What the glymphatic system is and how to support it.
  • The clinical definition of insomnia. 
  • Why mouth breathing is detrimental to your well-being.
  • The link between cortisol levels and immune health.
  • How to determine the difference between short-term stress and long-term stress. 
  • What a psychogenic fever is. 

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The human brain is one of the most unique, powerful, and adaptive objects in the known universe. Up until a few decades ago, researchers believed that changes in the brain could only develop throughout infancy and childhood. We now know that no matter what age you are, your incredible brain is capable of change, creating new connections, and rewiring its pathways. 

Dr. Andrew Huberman is a brilliant neuroscientist and tenured professor at the Stanford University School of Medicine. As the director of Huberman Lab at Stanford, he is a true expert on brain development, function, and plasticity. In part one of this interview series, Dr. Huberman is sharing incredible insights on upgrading your brain through sunlight exposure, cold therapy, and breathing techniques. 

You’re going to learn the science behind how the brain is constantly adapting to its environment, and what you can do to set your brain up for success. These clinically proven strategies for upgrading your brain are free, simple, and accessible to everyone. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • How the brain is unlike any other organ in the body. 
  • What neuroplasticity is. 
  • The conditions that determine whether stress is good or bad for us.
  • How the mind and the body respond to stress.  
  • What you need to know about adrenaline and epinephrine. 
  • How cortisol levels cycle throughout the day. 
  • The importance of taking in morning sunlight. 
  • Three main practices you can implement to anchor your stress response system.
  • What ICU psychosis is. 
  • How to optimize the time you spend on social media. 
  • Why associating positive thoughts with behaviors can change your stress response. 
  • Two simple tools you can use when you feel stressed. 
  • The physiological similarities between deep breathing and exercise.
  • How cold water impacts dopamine levels. 
  • Which foundational movement is associated with brain and body longevity.
  • How to work with your brain’s reward system. 

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“Do not let what you cannot do interfere with what you can do.” -John Wooden

No matter your income level, physical ability, or schedule, there are some major foundational habits you can implement today to improve your health. And often, those basic principles of health are the most impactful. It’s never too late to make a positive change and begin prioritizing your well-being. 

Today’s guest is Jonny Morelli, also known as Jonny Juicer. Jonny is a health coach, public speaker, and juicing enthusiast. Whether or not you’re interested in juicing, this interview contains health-promoting insights on creating new habits, prioritizing your health, and accessible ways to put your health first. 

Jonny’s story and the impact he’s made is truly inspiring. If you’re interested in simple, proven tenets of health, I know this interview will resonate with you. One of Jonny’s main missions is to help people realize their infinite potential, and I hope you will receive that message today. Enjoy! 

In this episode you’ll discover:

  • The role that juicing played in my health journey.
  • Why Jonny failed at his first juice cleanse. 
  • The importance of focusing on adding healthy habits. 
  • How Jonny’s intuition grew while he transformed his health.
  • Two anti-inflammatory ingredients you should add to your juice.
  • What hormone-sensitive lipase is.
  • The health benefits of sea vegetables.
  • What to consider about prepackaged juices. 
  • How Jonny helped his mom get off prescription medications. 
  • Simple, free habits you can implement to improve your health.
  • The benefits of grounding. 
  • How to make juicing more affordable. 
  • Why prioritizing your health is so important today. 

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For a lot of people, fear is running the show right now. And like any other mental roadblock, chronic fear can manifest in the body in a multitude of ways. Fear can impact your nervous system, immune function, stress hormones, and more. Although our emotions and mindset can often feel complex, it’s empowering to know that we hold immense power over our mindset. 

If I could recommend one person to help you hack your mindset, it would be Jim Kwik. Jim is the world’s leading coach in accelerated learning, memory training, and speed reading. On this episode of The Model Health Show, Jim is back to share expert tips on mastering your mindset, including overcoming fear, tapping into your creativity, and how to take steps toward the life you want to live. 

Now is a time for you to be empowered, and I know Jim’s insights will help you upgrade your mindset and realize your potential. This episode contains powerful tips on gaining clarity, avoiding burnout, finding purpose, and so much more. So listen in, take good notes, and enjoy this episode with the one and only, Jim Kwik! 

In this episode you’ll discover:

  • The second leading (& highly overlooked) risk factor for death from COVID-19. 
  • How our survival brain holds us hostage from our rational brain. 
  • Why now is the time to get clarity on what you want in life. 
  • The two most important questions you need to be asking yourself right now.
  • A common reason why people feel burnt out.
  • The 6 Cs you need to know to master your mindset. 
  • Why your mind is like an algorithm. 
  • The power of service and contribution.
  • Why your words matter, and how to tap into your creativity. 
  • How fear can act as a signpost. 
  • What the confidence-competence loop is. 
  • The three main elements that limit us. 
  • What the formula is for limitless motivation.
  • The power of taking small, simple steps. 

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“The first wealth is health.” -Ralph Waldo Emerson 

What does it mean to you to be wealthy? For many people, they might think about specific numbers in their bank account or a goal to have a certain car. But true wealth is actually much more holistic than that. Today’s guest is here to share powerful insights on redefining wealth. 

Our special guest today is the captivating, uplifting, Patrice Washington. She is a best-selling author, dynamic speaker, and a personal finance expert who is passionate about teaching others how to overcome the mental hurdles that block them from creating wealth. On this episode of The Model Health Show, Patrice is sharing her profound Pillars of Wealth and how you can redefine wealth and live with purpose.

Now more than ever is a time for us to focus on real health, find purpose, and live intentionally. It is also a time for you to tap into your unique gifts, to show up authentically, and to live an empowered, fulfilling life. I hope this interview with Patrice Washington will inspire you to redefine success and wealth in a way that resonates with you. Enjoy! 

In this episode you’ll discover:

  • What the true definition of wealth is.
  • The difference between knowledge and wisdom. 
  • How finances and well-being are connected. 
  • What well-being welfare is. 
  • The power of going the heck to sleep.
  • Why having the support of others is the key to greatness.
  • How to cultivate an encouraging community. 
  • The importance of setting up your environment to support you.
  • Why clutter will drain your energy. 
  • How the pandemic made us tune into the importance of having a healthy environment.
  • What Money Monday is, and why you should implement it into your family’s routine. 
  • The definition of spiritual malnutrition. 
  • Why unnecessary spending is an ineffective way of trying to fill a void.
  • The difference between having a purpose and having passion. 
  • How to find a career that aligns with your gifts.
  • What it means to treat yourself as the CEO of your life. 

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Direct download: 520-The_6_Pillars_Of_Wealth_-_With_Guest_Patrice_Washington.mp3
Category:general -- posted at: 11:20am CDT

We don’t get to pick where we’re born, who our parents are, or the set of beliefs we’re taught growing up. But what we do have is the power to change our mindsets, develop skills and habits that create success, and ultimately become the best version of ourselves. If there’s anyone who is a testament to that concept, it’s Cynthia Garcia. 

Cynthia is a visionary leader, a life coach, and the founder and CEO of the Institute of Transformational Nutrition. On this episode of The Model Health Show, Cynthia is back to share powerful insights on changing the stories we tell ourselves, how shifting your identity can change your life, and how to pursue a career that you love. You’re going to hear Cynthia’s personal story of overcoming hardships, real tips for transformation, and how to live with purpose.  

If you feel like this time in history is your time to make a difference, speak out, and follow your passions, this episode was meant for you. Cynthia’s personal anecdotes and insights are profoundly inspiring. So listen in, take notes, and enjoy this episode with the one and only, Cynthia Garcia! 

In this episode you’ll discover:

  • Why changing your life through changing your thoughts is not sustainable.
  • How the stories we tell ourselves guide our decisions.
  • Why right now is the time to reevaluate your life, goals, and career. 
  • How the stories we tell ourselves are like icebergs.
  • What looping is. 
  • The acronym STORY, and how it can help you change your life.
  • How to set yourself free from old, disempowering stories.
  • Why identities are so powerful. 
  • The truth about rock bottom and experiencing change. 
  • Why millions of people are refocusing their careers.
  • The three areas of our health that lead to balance.
  • How healing can help you impact other people.
  • The difference between coaching and cheerleading. 
  • Why mindset is the first step in Cynthia’s 6-step business building blueprint.
  • The unique opportunities that exist right now, and why you should use your voice.

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“Character cannot be developed in ease and quiet. Only though experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved.” – Helen Keller 

No matter who you are, where you come from, or what your goals are, you’re bound to face some heavy challenges throughout your life. But no matter what life throws your way, what matters most is your mindset and your trust in your capabilities to not only survive—but thrive.

Today’s guest is the incredible Inky Johnson. Inky is a motivational speaker and former college football player with an incredible story of strength and resilience. On this episode of The Model Health Show, he’s sharing powerful stories of overcoming adversity, finding purpose, and growing through struggles. This episode contains valuable lessons on determination, relationships, personal growth, and so much more. 

Inky’s story is a profound testament to our ability to persevere, and I hope this story resonates with you. As always, I hope you are reminded of your power, your ability to affect change and face challenges head-on and to live a fulfilling, purpose-driven life. Enjoy! 

In this episode you’ll discover:

  • The difference between focusing on the product and focusing on the process. 
  • Why having a strong sense of purpose can keep you going. 
  • How a life-changing injury shifted Inky’s career path. 
  • A summary of Inky’s football career, and important lessons he learned along the way. 
  • The value of learning resilience and mental toughness. 
  • How sports lessons translate into real-life challenges. 
  • What we can learn from adversity.
  • How being a student can help you become a stronger leader. 
  • The value in questioning your thoughts and beliefs. 
  • How you can learn from having the willingness to be wrong. 
  • The importance of assessing and evaluating your behaviors. 
  • Why advantages can become disadvantages over time. 
  • How an encounter with Oprah restored Inky’s faith.
  • The importance of having balanced relationships. 

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Right now, there’s a lot of opinions and discrepancies surrounding the idea of a COVID-19 booster shot. In fact, the FDA’s approval varies slightly from the CDC recommendations. It’s no wonder that there are a multitude of varying ideas on this topic. 

On today’s show, we’re going behind the scenes of the FDA booster approval and discussing the pertinent data on mRNA studies, the pharmaceutical industry at large, and the COVID-19 vaccine. You’re going to learn the specifics of the COVID-19 vaccine booster trials, how the FDA operates, and why some key information being reported is not quite what it seems. 

No matter where you stand on this issue, I hope you can approach this episode with an open mind, logic, and reason. I hope this episode gives you insight into clinical trials, government agencies, and how to take a broader look at what’s happening in our current events. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • How protocol was broken during the initial mRNA trials. 
  • What happens in a study when you lose the control group. 
  • Which pharmaceutical company paid the largest healthcare fraud settlement.
  • How often unsafe drugs are typically prescribed before being recalled. 
  • The number of yearly hospitalizations that are caused by properly prescribed drugs.
  • How many serious adverse drug reactions occur in the US every year. 
  • What FDA user fees are and how they work.
  • The connection between the FDA and pharmaceutical companies.
  • How the news media and the government are intertwined. 
  • The amount of test subjects evolved in the COVID-19 vaccine booster trials.
  • What the FDA advisory committee final vote was for individuals 16 years and older. 
  • The difference between relative risk reduction and absolute risk reduction. 
  • Why breakthrough cases were likely underreported. 
  • Some of the adverse effects reported from the COVID-19 vaccine.
  • What you should know about the VAERS database.

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Direct download: 517-The_FDAs_Vaccine_Advisory_Meeting__Another_Blockbuster_Drug_Recall.mp3
Category:general -- posted at: 1:03pm CDT

“Show me someone who has done something worthwhile, and I’ll show you someone who has overcome adversity.” – Lou Holtz

It’s in our nature to avoid discomfort and adversity, but hardships are an unavoidable fact of life. But the good news is, if we allow it, our challenges can also hold some of our most powerful lessons and opportunities. In fact, in order to grow, we require some level of challenge. 

Today’s guest, Lewis Howes, is an entrepreneur, bestselling author, and dynamic podcast host. On this episode of The Model Health Show, he’s sharing powerful insights on how to find opportunities during hardships. He’s also sharing tips on healing, creating boundaries, and how to unleash your power by pursuing your dreams. 

You’re going to hear powerful lessons on health, happiness, relationships, and growth. Lewis is sharing the four things you can work toward every day, even in the most chaotic of circumstances. You’ll learn about how to show up more authentically, and so much more. I truly hope you enjoy this episode with the one and only, Lewis Howes! 

In this episode you’ll discover:

  • The four things you should track every day. 
  • Why creating boundaries and setting new standards helped Lewis heal.
  • An exercise for connecting with and healing your inner child.
  • How to attract abundance.
  • Why so many people are abandoning themselves. 
  • The importance of being happy, healthy, and whole.
  • What we can learn from being alone.
  • How to strengthen through stress. 
  • The importance of finding mentors with a model you can mimic.
  • Why focusing on your health can allow you to listen to your heart.
  • How mental stress can manifest physically.
  • What it means to find a healthy balance with being competitive.
  • How healing from your past can allow you to show up in a more authentic way.
  • The power of pursuing your dreams and expanding your life. 

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The immune system is a complex key player in our overall health. Our immune system is an intricate network of biological processes and organs that work constantly to protect us from harmful bacteria and viruses. And now more than ever, we need our defense systems to be strong.  

Despite the complexity of the immune system, there are a multitude of basic, fundamental health habits that can strengthen its efficiency. On today’s show, we’re going to highlight eight clinically proven ways you can fortify your immune system. You’re going to hear about how certain health habits are connected to immune health and COVID-19 outcomes. 

You’re going to learn about how sleep and melatonin can affect immune health, the importance of foundational habits like drinking water and exercising, and so much more. As always, we’ll be diving into recent studies as well as uncovering real, simple tips you can implement. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • The striking connection between melatonin levels and COVID-19 outcomes. 
  • How our immune system behaves when we get adequate, quality sleep.
  • The link between pro-inflammatory cytokines and sleep deprivation.
  • How the glymphatic system works.
  • Two simple tips for increasing your melatonin production.
  • How suboptimal hydration levels can increase your risk of infection.
  • Why you should add drinking water to your morning routine. 
  • Which substance is the primary natural virucide in our environment.
  • What you need to know about the risk of contracting an infection outdoors.
  • The link between vitamin D deficiency and poor outcomes to COVID-19. 
  • What types of exercise you should incorporate to lower your risk to infections.
  • The definition of immunosurveillance. 
  • How going for a short walk can increase neutrophils and natural killer cells. 
  • The role that vitamin C plays in reducing infection risk.
  • Why stress reduction is so important right now.
  • What we know about the enteric involvement of COVID-19.
  • How to support your microbiome. 
  • Why you should consider adding immunomodulators into your diet. 

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Our brains are powerful, intricate, and hard-wired to seek out connection and reward. The more we understand about how our brains work, the better we can perform in all areas of our lives, including our relationships, our purpose, and our growth. The crossroads of neuroscience and self-development is an intriguing and empowering topic, and today’s guest is an expert on mastering your brain. 

Mel Robbins is a New York Times bestselling author, one of the most booked speakers in the world, and a true thought leader in the space of personal development and behavioral change. In her new book, The High 5 Habit, Mel shares how one simple habit in the morning can transform your mindset, your potential, and your relationship with yourself. 

What I love about Mel is that she brings real-life experience and scenarios to the table—as well as the science to back it up. This episode contains conversations on our emotional needs, how to create new neuropathways, and how to better understand the way your brain filters your experiences. You’re going to hear profound insights on the science behind the power of a high five and how to improve the way you think about yourself. So listen in and enjoy this interview with the one and only, Mel Robbins! 

In this episode you’ll discover:

  • How Mel changed career paths & why shifting gears is an act of defiance.
  • What it means to have a high five attitude.
  • How Mel developed the 5 Second Rule & why it’s effective.
  • What the reticular activating system is. 
  • The origins of the High 5 Habit.
  • How a high five was proven to be the most effective motivation for children.
  • Three emotional needs that every human being has. 
  • The fastest way to create new neuropathways.
  • A simple way to incorporate the High 5 Habit into your routine.
  • The importance of fulfilling your own emotional needs.
  • Why you need to stop waiting for motivation.
  • What the Zeigarnik effect is. 
  • How to implement a meaningful mantra.
  • The definition of instinctive elaboration.
  • How to start asking more empowering questions. 

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There is truly a myriad of factors that go into what makes us healthy. From diet and exercise to mindset and environmental factors, health is truly a holistic, multifaceted state. Now more than ever is an opportunity for us to tune into the things we can do to fortify our health and reach our potential. More often than not, simple shifts and sustainable changes can have the biggest impact. 

Today’s guest, Dr. Christian Gonzales, is a naturopathic doctor, host of the Heal Thy Self Podcast, and a true expert in the areas of cancer prevention, clean living, and how environmental factors impact our overall health. He’s back on The Model Health Show to talk about how we can make simple swaps to reduce our exposure to harmful substances and reduce our overall toxic burden. He’s also sharing how living an authentic life fueled by love can improve your health. 

No matter where you are on your personal health journey, I think Dr. G’s message can resonate with you on some level. His messages on authenticity, connection, and community are inspiring and empowering. I hope this episode arms you with tips you can use to improve your health and upgrade your environment in tangible, sustainable ways. Enjoy! 

In this episode you’ll discover:

  • The effects your cell phone can have on sperm motility.
  • What percentage of people confess to being addicted to their phones.
  • How our devices can literally change our brains.
  • The connection between mental illness and cell phone usage.
  • How to create boundaries with your phone. 
  • Why drinking green tea before or after drinking alcohol can have positive effects.
  • How to identify high quality teas. 
  • The importance of surveying your indoor air quality. 
  • Two main reasons why air quality is more polluted indoors. 
  • Simple, non-toxic swaps for commercial cleaning products.  
  • What to look for in your cookware. 
  • Three reasons why you should wash your hands instead of using sanitizer. 
  • The importance of the mind-body connection.
  • Why authenticity is a main driver of health.

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In the United States, nearly 70% of our citizens take prescription drugs. The FDA, or Food & Drug Administration, is responsible for evaluating the safety and efficacy of many products, including prescription drugs. While one might assume that a product approved by the FDA has been carefully and strictly tested, that’s not always the case.

On today’s show, we’re diving into a history and overview of the US Food & Drug Administration, including its origins, roles, funding, and overall efficacy. You’re going to learn about how drugs are tested and approved, what you need to know about adverse effects from pharmaceutical drugs, and the truth about our system of healthcare. 

We’re covering a wide span of information, including how the FDA approval process works, loopholes in safety reviews, and so much more. I hope this episode gives you insight into the approval of food and drugs. More importantly, I hope you are reminded of the importance of taking authority over your own health. Enjoy! 

In this episode you’ll discover:

  • The history of the FDA and its responsibilities.
  • How the FDA is funded.
  • What percentage of drugs approved by the FDA have had adverse events.
  • The average amount of time it takes for drug events to occur post FDA approval.
  • Who is responsible for testing drugs approved by the FDA.
  • How many hospitalizations occur per year from properly prescribed drugs. 
  • What percentage of our citizens are on pharmaceutical drugs.
  • The definition of user fees and how they work. 
  • How the FDA’s rejection rate has plummeted over the last decade.
  • The connection between pharmaceutical companies and the media industry. 
  • A history of lawsuits within major pharmaceutical companies. 
  • The FDA’s role in regulating the food system. 
  • How the GRAS program works. 

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Direct download: 512-The_Truth_About_The_FDA.mp3
Category:general -- posted at: 11:08am CDT

“Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny.” – Ghandi 

On a day-to-day basis, we are all operating from a set of thoughts and beliefs. The ideas that we have about ourselves and the world around us can have a profound effect on how we interpret our experiences. Our beliefs can truly influence our reality, even down to a biochemical level.  

On this compilation episode, you’re going to hear eight empowering, inspirational messages about how your beliefs dictate your outcomes, your health, and your level of success. Our incredible guests are sharing powerful insights on working through fear, creating rituals that lead to success, and how to process and honor a broad range of emotions. You’ll also hear about prioritizing yourself, how to deal with adversity, and so much more. 

I hope this episode serves as a reminder of how innately powerful you truly are. I hope you are reminded that you can determine your success, your happiness, and your reality. So listen in, take good notes, and enjoy these messages of empowerment. 

In this episode you’ll discover:

  • The power your beliefs have over your success and your health.
  • Why it’s so important that you prioritize self-care. 
  • The difference between fear and doubt.
  • Why doubt is like an empty calorie. 
  • The importance of being mindful of where your advice comes from. 
  • How to let your passion drive you.
  • The relationship between your thoughts and your outcomes. 
  • Why change can be so uncomfortable, and why that’s a good thing. 
  • How to use adversity as fuel to propel you forward.
  • Why our rituals dictate our quality of life. 
  • The power of having a positive morning routine. 
  • Negative effects of suppressing your emotions or forcing positivity.
  • What we can learn about our values from paying attention to our emotions.
  • How having a victim mentality can stop you from reaching your potential. 
  • What we can learn from the things we complain about. 

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Direct download: 511-Get_Yourself_Mentally_Strong_To_Rise_Above_The_Challenges_Ahead.mp3
Category:general -- posted at: 11:06am CDT

We know that chronic illnesses like diabetes, cardiovascular diseases, and autoimmune diseases are major risk factors for severe illness from COVID-19. But there are several other factors that influence your susceptibility to COVID-19 and other contagious diseases—and chances are, you’ve heard very little about them from the mainstream news or government entities. 

On this episode of The Model Health Show, we’re diving into five major risk factors for COVID-19 that you’re not hearing about. You’re going to learn about lifestyle habits and behavior shifts you can incorporate today to boost your immune system, including quality sleep, vitamin D supplementation, activity level, and more. You’re going to hear the studies on immune health and real, sustainable practices you can implement to lower your risk for severe COVID-19 outcomes. 

If there were ever a time to focus intensely on our health, that time is now. It is a time to be empowered, nourished, and strong. I hope this episode arms you with evidence, knowledge, and tips you can use to support your health and the health of your family. Enjoy! 

In this episode you’ll discover:

  • What polypharmacy is. 
  • The percentage of US citizens that are on prescription medications.
  • Which prescription drugs specifically can lead to severe COVID-19 outcomes.
  • What psychoneuroimmunology is. 
  • The link between COVID-19 infections and psychological stress.
  • How physical activity can protect you from infections.
  • Two specific immune parameters that can be improved by simply going for a walk.
  • What immunosenescence is. 
  • The connection between vitamin D levels and COVID-19 outcomes.
  • Real food sources of vitamin D.
  • The role that sleep deprivation plays in infections. 
  • How many Americans are sleep deprived.
  • Which immune system parameters increase through quality sleep.
  • What circadian medicine is. 

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Direct download: 510-5_Risk_Factors_For_Covid_That_Youre_Probably_Not_Hearing_About.mp3
Category:general -- posted at: 11:32am CDT

Did you know that a staggering 90% of the population struggles with anxiety on some level? For many people, navigating life through a pandemic has been incredibly anxiety-inducing. The truth is: anxiety is a natural coping mechanism that humans have evolved with over time. It’s part of who we are. We’re not going to eradicate the existence of anxiety, so we have to learn to cope with it, change the way we respond to it, and use our anxieties to our advantage. 

In her new book, Good Anxiety, world-renowned neuroscientist Dr. Wendy Suzuki outlines powerful yet simple ways we can reframe our anxiety and use it to our benefit. Today you’re going to hear Dr. Suzuki’s insights into transforming your anxiety into your superpower, why anxiety and creativity often coexist, and real tips for shifting into a place of good anxiety. 

You’re going to hear how your anxiety can make you more creative, empathetic, and resilient. I hope this episode resonates with you and inspires you to think about stress and anxiety in an empowering light. So listen in, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • What anxiety is, and where it is created in the brain.
  • The percentage of the population had anxiety before the pandemic. 
  • How our stress response system evolved over time.
  • Why anxiety is actually a protective mechanism. 
  • How different systems in the body respond to stress and anxiety.
  • What our anxiety can tell us about our values. 
  • How to turn your anxiety into your superpower.
  • The differences between positive and negative brain plasticity. 
  • What it means to turn your what-if list into a to-do list. 
  • The power of being immersed in a positive environment. 
  • Where resilience stems from.
  • Why there’s no such thing as a negative emotion.
  • How to increase levels of BDNF in your brain. 
  • Tips for building your optimism muscle.
  • What it means to cultivate an activist mindset. 
  • The link between anxiety and creativity. 
  • What joy conditioning is. 
  • The direct connection between your olfactory system and your memory. 
  • How meditation can bring you into good anxiety. 

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We know that as viruses spread, their genetic makeup can change, meaning the virus can mutate into variants. In a scenario with mass vaccination, a mechanism called antibody-dependent enhancement can occur. This means that instead of stopping an infection, antibodies actually can become more infectious. 

On today’s show, we’re diving into a new study on antibody-dependent enhancement, or ADE. You’re going to learn specifics about how certain antibodies behave in the body, and how COVID-19 can become more infectious and transmissible through ADE. We’re going to talk about vaccination campaigns and efficacy, and what we should consider about vaccines. 

More importantly, we’re going to talk about the most urgent and relevant topic of all: how we can get our citizens and communities healthier to ward off disease and viral infections. I hope this topic resonates with you and that you walk away from this episode feeling informed and empowered. So listen in, take good notes, and join me for this episode of The Model Health Show!

In this episode you’ll discover:

  • What antibody-dependent enhancement is. 
  • The difference between neutralizing antibodies and facilitating antibodies.
  • How neutralizing antibodies are stacking up against the delta variant. 
  • Why mass vaccination can lead to antibody-dependent enhancement. 
  • The reason why ADE is often dismissed. 
  • How many variants there are of COVID-19.
  • Why we need to focus on improving our health, now more than ever. 
  • The truth about why cases are being highlighted in unvaccinated individuals. 
  • How ADE can make the virus more infectious.
  • The difference between relative risk reduction and absolute risk reduction.
  • What’s happening in Israel, the world’s most vaccinated population.
  • The problem with censorship in the US.
  • What the biggest risk factors are for severe outcomes to COVID-19.
  • Simple things you can do to promote immune health. 

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Direct download: 508-Covid-19_Vaccine_Efficacy__Antibody_Dependent_Enhancement.mp3
Category:general -- posted at: 6:13pm CDT

The term self-improvement gets thrown around a lot, but what does it actually take to become a better person? Experiencing growth is much more than implementing self-care practices or reading self-help books. Real, lasting change is often accompanied by discomfort. 

At a time when mental health issues like anxiety are at an all-time high, we could all use some sustainable change. On this episode of The Model Health Show, Bedros Keuilian is back to share insights on self-mastery, overcoming trauma, alleviating anxiety, and much more. 

You’re going to hear Bedros’ experience dealing with panic attacks and anxiety, and the treatment and mindset shift he’s used to heal from trauma. We’re diving into what it takes to cultivate change in your life and the world around you. So listen in and enjoy the show with the one and only, Bedros Keuilian! 

In this episode you’ll discover:

  • What the greatest work any human could do is.
  • How trauma affects our headspace. 
  • Bedros’ experience with talk therapy & his tips for finding a therapist. 
  • Why taking action can alleviate anxiety. 
  • The importance of self-mastery. 
  • How healing your trauma can help you experience love at its highest form.
  • What a significant life event is, & how it can cultivate change. 
  • Why we need to lean into discomfort. 
  • How trauma can lead to self-hatred. 
  • The main goal of the MDK Project.
  • What it means to address toxic cognitions. 
  • The link between addiction and trauma. 
  • How being open and honest with yourself can change your life. 
  • Why healing your trauma can make you stronger. 

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It’s been proven that chronic stress can take a toll on our well-being, and right now our society is dealing with an increasingly stressful and uncertain time. Now, more than ever, it’s critical that we have a deep understanding of the role that fear can have on our biochemistry. More importantly, we need to have access to real strategies to optimize our health and lower our stress levels. 

The more stressed we are, the more susceptible we are to an entire host of health problems and illnesses, including viral infections. On today’s show, you’re going to learn about the link between fear, anxiety, and COVID-19 outcomes. We’re diving into the studies on psychoneuroimmunology and COVID-19, immune function, and so much more. 

This episode is intended to arm you with real, sustainable strategies you can use to empower yourself, manage your mindset, and create a healthier environment that allows you to thrive. At a time when it can be easy to feel like so much is out of your control, I want to remind you of your innate power to cultivate change and transform your health. Enjoy! 

In this episode you’ll discover:

  • The definition of a psychosomatic illness.
  • What the top two risk factors are for COVID-19 deaths.
  • How fear changes our biology.
  • What psychoneuroimmunology is. 
  • The impact that psychological stress can have on our immune cells. 
  • How the media perpetuates fear and stress into our citizens.
  • The connection between your mental state and your inflammation levels.
  • What percentage of Americans struggle with anxiety.
  • How stress and fear can contribute to cytokine storms. 
  • The importance that preventative lifestyle strategies have on your immune health.
  • Pros and cons of the US healthcare system.
  • Why meditation is a powerful player in your overall health.
  • How to create your own inputs, empower yourself, and transform your biochemistry.
  • Why sleep deprivation can suppress your natural killer cells.
  • The role that vitamin D plays in immune function and COVID-19 outcomes.

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Direct download: 506-Anxiety_Fear__The_Risk_Of_Death_From_Covid-19_Is_Fear_Killing_Us.mp3
Category:general -- posted at: 9:14am CDT

We know that some of the largest risk factors for COVID-19 include underlying diseases like obesity, diabetes, and cardiovascular disease. While at times it might feel like there’s a lot going on in the world that’s out of our control, our ability to take care of our bodies is always in our hands. We know that there are certain habits and behaviors we can do to help our innate and adaptive immune system work at its optimal levels. 

On this compilation episode of The Model Health Show, you’re going to hear from a multitude of experts from different specialties on real-world, actionable steps we can take to reduce our risk and susceptibility to COVID-19. This episode is meant to empower you with the information you need to get yourself, your family, and your community healthier. 

You’re going to learn about how habits like fasting and breathing tie into immune health, and how our immune system works in conjunction with other systems like the gut and respiratory system. You’ll hear about specific vitamins and foods you can consume to fortify your immune system, and how to avoid COVID-19 comorbidities like obesity and diabetes. So listen in, take good notes, and enjoy the show!

In this episode you’ll discover:

  • The link between leaky gut and preexisting conditions.
  • What happened to public health during World War II. 
  • Why fasting is one of the best ways to make your immune system stronger. 
  • The defense mechanisms tied to nasal breathing.
  • How our noses play a role in immune function. 
  • The relationship between vitamin D levels and COVID-19 outcomes. 
  • What percentage of your immune system is located in your gut. 
  • The connection between unhealthy gut microbiomes and COVID-19. 
  • What PUFAs are, and why they’re destroying our health.
  • How bad fats contribute to poor immune function and chronic illnesses. 
  • Specific compounds in broccoli that can combat inflammation. 
  • How to improve the way your immune system functions. 
  • The link between mental health, inflammation, and COVID-19 susceptibility. 
  • How chronic low-grade inflammation impairs the immune system. 
  • How COVID-19 is impacted by obesity. 

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Direct download: 505-Covid-19_Vulnerability__Clinically_Proven_Tips_To_Reduce_Your_Risk.mp3
Category:general -- posted at: 9:43am CDT

Many of the personal care products that are marketed as healthy have actually been chemicalized overtime to contain carcinogens and endocrine-disrupting compounds. These little hits of toxic chemicals can accumulate in our bodies over time and wreak havoc on our overall health. This is what Darin Olein refers to as fatal conveniences. 

On today’s show, we’re diving into common fatal conveniences like store-bought mouthwashes, cough syrup, commercial flights, laptops, and so much more. But Darin isn’t here to bombard you with scare tactics about the products you might be using. Instead, he’s going to inform you on how to find healthy alternatives to your personal care products and ways to reduce your exposure to these fatal conveniences.

If you want to eliminate or mitigate your exposure to common harmful toxins, Darin is a well-informed and conscious resource on this subject. I hope you’ll leave this episode with at least one small tweak you can make to support your health, your household, and the environment. Enjoy!

In this episode you’ll discover:

  • What a fatal convenience is.
  • The truth about regulatory agencies, and why we need to be our own watchdogs.
  • Why eating well alone is not enough for optimal health. 
  • Which chemicals are hiding in your dental floss.
  • How mouthwash can disturb your oral microbiome. 
  • Alternative products you can use for oral health and freshness.
  • What germ theory and terrain theory are. 
  • Two ways that lip balm can damage your health.
  • Why commercial flights are a fatal convenience.
  • The problem with conventional cough syrups.
  • Why humans cough as a protective mechanism. 
  • How to block EMF signals from your devices.
  • A journaling prompt you can use to help you reach your goals.

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The brain is the most complex organ in the human body. Its roles and responsibilities are vast, ranging from regulating breathing, processing memories, controlling motor skills, and so much more. On today’s show, I’m taking you behind the scenes of your incredible brain.

On this episode of The Model Health Show, we’re going to cover ten amazing and strange facts about the human brain. You’re going to learn about the brain’s function and structure, the nutrients it needs to thrive, and how to protect your brain. You’ll also hear about your brain’s capacity during sleep, the role of proper hydration for brain health, and so much more. 

Your unique brain is truly amazing, expansive, and one-of-a-kind. The more we understand our brains’ functions and requirements, the better we can stack conditions in our favor. I hope this episode empowers you to take control over the health and power of your remarkable brain. Enjoy!

In this episode you’ll discover:

  • What nociceptors are and why they’re critical for human survival. 
  • How much the human brain grows in the first year of life.
  • What percentage of breastmilk is comprised of saturated fat.
  • The role cholesterol plays in the brain.
  • What myelin is. 
  • The percentage of our caloric intake that our brain needs. 
  • How the blood-brain barrier works.
  • What neuronutrition is.
  • How the blood-brain barrier can become damaged over time. 
  • The benefits that extra virgin olive oil can have on the brain.
  • What our brains are doing while we sleep.
  • How the glymphatic system works.
  • Why the brain has a soft consistency. 
  • What percentage of the brain is made of water.
  • How dehydration impacts the brain.
  • The incredible speed at which information can run between neurons.
  • Why your brain needs oxygen. 
  • How to support your individual, amazing brain. 

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Direct download: 503_-_10_Strange_Facts_About_The_Human_Brain_FINAL.mp3
Category:general -- posted at: 2:54pm CDT

One of my main missions is to remind you how powerful you are in your ability to create change. Whether it be your health, your relationships, or your career, the potential to affect change is entirely up to you. And that change begins with the power of a decision. 

Our entire lives are built upon the foundation of our decisions. Just one decision has the capability to change the entire course of our lives. Today’s guest, Mike Bayer, is a New York Times Bestselling author, the host of the Always Evolving Podcast, and the founder of the treatment center, CAST Center. In his new book, One Decision, Mike writes about channeling your authenticity so that you can make empowering and aligned decisions to improve your life.

On this episode of The Model Health Show, Mike is sharing powerful insights and tools to help you tap into your authenticity. We’ll discuss practical action plans to help you make empowered and informed decisions, the power of finding your community, and so much more. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • What it means to be truly authentic, and how it can affect how you show up in your life.
  • Why social media makes it harder for us to be authentic.
  • A helpful tool you can use to identify what makes you feel most authentic.
  • Why depression and poor health often go hand-in-hand.
  • The importance of finding a supportive and active community. 
  • Why we’re all just one decision away from a different life.
  • The value in being a lifelong student. 
  • Real strategies to actually create change in your life. 
  • What the acronym FORCE stands for. 
  • The power of reacting based on evidence, not emotions.
  • How marketing tactics can trick us into thinking we’re supported.
  • A problem with the traditional education system. 
  • Questions you should ask yourself after scrolling on social media.
  • How pain can inspire us to create change. 
  • Why we need to change the way we think about asking for help. 

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In honor of celebrating 500 episodes of The Model Health Show, it seemed like an appropriate time to reflect one of the main tenets of the show—to remind you of your potential and instill in you how powerful you are to affect change in your life and the world around you. 

This episode is a compilation of eight of the most powerful, inspirational, and empowering messages over the history of the show. You’re going to hear from some of the foremost experts in the world on topics like creating happiness, prioritizing your health, and changing paradigms. You’ll also hear about building your self-confidence and self-worth, how to elevate and overcome yourself, and so much more. 

Whether you’ve been along for the ride for one episode or all 500, I hope these messages will bring you value. Above all, I hope this episode will give you confidence in your ability to create your own model and build your best life. Enjoy!

In this episode you’ll discover: 

  • Where happiness truly comes from, and how to prioritize it.
  • Three buckets we can sort our experiences in to find more joy.
  • What percentage of genes are linked to disease.
  • How stress can stop your body from healing infections.
  • The link between stress hormones and immune function.
  • Two opposing paradigms that our society is facing right now.
  • The only authority that you have.
  • Why high self-confidence is critical for success.
  • The one simple thing you can do to improve your self-confidence.
  • What it means to change the thermostat in your life.
  • How to shift your identity through associations.
  • Why pressure is a privilege.
  • How to redefine terms like ego and selfishness.
  • Why a morning meditation can make the rest of your day easier.
  • The power of focusing on resetting and refocusing.
  • Why getting uncomfortable is a precursor to change.
  • How to find transformative courage.

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Direct download: 501-8_Inspirational_Messages_To_Listen_To_On_Repeat.mp3
Category:general -- posted at: 10:37am CDT

“This I know for sure: who you’re meant to be evolves from where you are right now. So learning to appreciate your lessons, mistakes, and setbacks as stepping stones to the future is a clear sign you’re moving in the right direction.” – Oprah Winfrey

One of our main purposes in life is to grow, learn, and evolve. Every single experience, whether good or bad, is packaged with life lessons to help us move on to the next level. With hindsight, the ability to appreciate these lessons can often be an invaluable gift. 

Today we’re celebrating 500 episodes of The Model Health Show by reviewing ten powerful and transformative life lessons I’ve learned throughout the life of the show. We’re diving into topics like the power of authenticity, taking charge of your education, channeling your vision and purpose, and so much more. 

I hope you’ll walk away from this episode feeling empowered, inspired, and confident in your ability to affect change, tune into your own greatness, and set authentic, healthy priorities. Thank you for being a listening ear for the past 500 episodes, and I hope you’ll join me in celebrating this special milestone! 

In this episode you’ll discover:

  • Why it’s so empowering to be authentic. 
  • The problem with negativity and distraction in our culture. 
  • What it means to invest in your own greatness. 
  • How to take the initiative over your own education. 
  • What you need to know about cognitive biases.
  • Why we need to allow ourselves permission to be wrong. 
  • The role the government plays in poor health outcomes. 
  • How we can create change and inspire healthier communities.
  • The importance of prioritizing knowledge over information.
  • What you need to understand about your own strength and resiliency.
  • A valuable lesson I learned from an injury last year. 
  • The three most valuable assets you possess. 
  • Why taking care of our health enables us to reach our potential.
  • What ROR means. 
  • The value of investing in strong relationships. 
  • How to identify your vision and make it a reality. 
  • The power of the human mind. 

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Direct download: 500-10_Breakthrough_Lessons_That_Will_Transform_Your_Life_.mp3
Category:general -- posted at: 10:50am CDT

One thing I love about fitness is that no matter who you are or what your skill level is, there’s always an opportunity to improve. Whether you’re on day one of your fitness journey or you’re a seasoned gym rat, you can always implement new training methods, lift heavier, run faster, and become a better, healthier version of yourself. 

Today’s guest, Don Saladino, has trained a whole host of celebrities and professional athletes, including some of the biggest names in superhero films. He is a true fitness expert, and he’s passionate about helping folks take their fitness to the next level. What I truly admire about Don is his approach—while he knows what it takes to create six-pack abs, he also understands the power of basic foundational movements and he is a believer in realistic, individualized strategies. 

Whether your goal is to train like a superhero or to simply take the first step in your fitness journey, I know Don’s insights are going to inspire you to take action. You’re going to hear the five exercises you need to be doing, how to make personal training personal, and invaluable tips for becoming a stronger you. Enjoy! 

In this episode you’ll discover:

  • Why exercise often gets overcomplicated.
  • How to take a more minimalistic approach with your workouts.
  • Why social media often paints fitness in a bad light. 
  • What it means to earn the right to do certain exercises.
  • The importance of having lubricated joints and elastic muscles.
  • Five types of exercise everyone should do.
  • Why consistency is an important piece of fitness.
  • The power of improving your mobility.
  • The most underrated exercise, and how to add it to your routine.
  • Don’s goal for every single one of his clients.
  • What it means to make personal training personal.
  • Realistic ways to get our communities healthier. 
  • How small changes can create big results.
  • Why you should consider making one lifestyle change per month. 
  • The importance of understanding metabolic individuality.
  • Why you need to master the basic foundational pieces of health first. 
  • What a Copenhagen plank is. 
  • How to utilize data about your body.

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Direct download: 499-6-Pack_Secrets__Getting_Superhero_Fit_-_With_Guest_Don_Saladino.mp3
Category:general -- posted at: 6:46pm CDT

There’s no denying that what we eat is important, but emerging science shows that when we eat also plays a significant role in many facets of our overall health. Eating in sync with your circadian rhythm can have profound effects on your digestion, microbiome, mental alertness, and so much more. 

Circadian nutrition might sound like a new, cutting-edge idea, but fasting in accordance with the sun is actually something humans have done since the beginning of time. Today, we have access to food around the clock, we’re prone to late night snacking, and many of us don’t consider that when we eat is just as important as what we eat. 

On today’s show, we’re diving into the latest emerging science behind circadian nutrition and why it matters. You’re going to learn multiple functions and systems within the body that are impacted by the timing of your eating patterns, plus realistic ways to implement circadian fasting to optimize your health. So listen in and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • What the circadian rhythm is and how it works.
  • How our circadian clocks impact our digestive function. 
  • The interaction our food can have with our genetic expression. 
  • How eating at the right times can optimize your metabolism.
  • What percentage of our genes follow a circadian rhythm.
  • How many hours per day of fasting are optimal for circadian timing. 
  • The advent of breakfast and processed breakfast foods.
  • How intermittent fasting can help tap into stored body fat. 
  • The link between fasting, insulin resistance, and satiety hormones. 
  • Why having more muscle mass can increase your metabolic rate.
  • How intermittent fasting can stimulate the production of new brain cells.
  • The connection between fasting and BDNF levels.
  • How fasting can lower major inflammation markers.
  • The link between autophagy and intermittent fasting. 
  • Why the timing of carbohydrate intake matters.
  • Three clinically proven recommendations for honoring your circadian nutrition.

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Direct download: 498-Circadian_Nutrition-The_Groundbreaking_New_Science_Of_Meal_Timing.mp3
Category:general -- posted at: 7:53pm CDT

Inflammation is a critical part of our evolution, survival, and our overall health. Without it, we could never heal a cut or fight off a fever. But in our culture, our body’s inflammation responses are in overdrive, which over time can damage our cells and organs. 

Chronic long-term inflammation is linked to a myriad of health issues including heart disease, type 2 diabetes, obesity, and autoimmune diseases. That’s why it’s so important that we have a baseline understanding of inflammation, what it does, and how to manage it. On this masterclass episode of The Model Health Show, we’re breaking down what inflammation is, how it works, and clinically proven strategies you can use to cool down the fire of chronic inflammation. 

We’re diving into the five biggest contributors to neuroinflammation, plus clinically proven strategies you can implement to protect your brain from inflammation. I hope this episode arms you with the information you need to control inflammation and take control of your health. Enjoy! 

In this episode you’ll discover:

  • What inflammation actually is.
  • The root of the word inflammation.
  • What the main symptoms of inflammation are.
  • The difference between acute and chronic inflammation.
  • Why inflammation is an essential process for human survival. 
  • What neuroinflammation is. 
  • The link between obesity and inflammation in the brain.
  • How the blood brain barrier can become damaged.
  • The importance of neuronutrition for the health of the blood brain barrier. 
  • Five most common contributors to neuroinflammation.
  • How dietary sugar can affect brain health.
  • What you need to know about how alcohol can impact the brain.
  • The connection between viruses and inflammation. 
  • How pesticides can damage our brains.
  • Why obesity and inflammation are linked. 
  • How and why you should add extra virgin olive oil to your diet.
  • The effects spirulina can have on neuroinflammation. 
  • A list of foods you can eat to protect your brain from inflammation.
  • What c-reactive protein is, and why it’s important. 
  • The link between pesticides, inflammation, and gut health. 
  • What percentage of the immune system is in the gut. 
  • The definition of molecular mimicry. 
  • What autophagy is and its relationship to inflammation. 

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Despite the low-fat trends of the past few decades, mounting evidence points to the importance of dietary fat for human health, particularly brain health. In fact, the dry weight of the human brain consists of about 60% fat. Fat is essential for brain function, but we need to consume certain types of fat in order for our brains to fire on all cylinders. 

On today’s show, we’re diving into the three types of fat that make up the human brain, their specific roles, and how to incorporate these fats into your diet. You’re going to learn the truth about cholesterol, how your neurons are impacted by the foods you eat, and how certain dietary fats can help you reduce your risk of neurodegenerative diseases. 

You’re also going to hear real, practical tips for incorporating more of these fats into your diet to boost your brain power. No matter your goals or dietary preferences, we can all benefit from a stronger brain. So listen in, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • How many neurons are in the human brain. 
  • Which organ is referred to as the second brain in the body.
  • What percentage of the brain is made up of fat. 
  • The definition of phospholipoids and what they do in the brain.
  • How an increased consumption of phospholipoids can reduce anxiety.
  • Real, whole food sources of phospholipoids. 
  • What sphingolipids are, and their function.
  • How sphingolipids can help prevent cancer and neurodegenerative diseases.
  • Ways to incorporate more sphingolipids in your diet.
  • Which organ contains the highest concentration of cholesterol in our bodies.
  • The relationship between vitamin D and cholesterol. 
  • How cholesterol and sphingomyelin work together.
  • What astrocytes are and their role in brain health. 
  • How much saturated fat is in human breastmilk.
  • The role cholesterol plays in nerve regeneration. 
  • What you need to know about omega 3 fatty acids, and how to add them to your diet.
  • How dehydration can impact brain function. 
  • Specific foods you can incorporate to support brain health. 

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Direct download: 496-Neuronutrition_Masterclass-The_3_Dominant_Fats_Of_The_Brain.mp3
Category:general -- posted at: 9:10pm CDT

“We can’t become what we need to be by remaining what we are.” – Oprah Winfrey

We are constantly evolving, both figuratively and literally. As our cells turn over in our body, we essentially become renewed. Simultaneously, our experiences, thoughts, and perceptions shape who we become and help us evolve over time. The process is inevitable, but your participation in your growth is up to you. 

If you ever wanted to learn more about transformation, unlocking your potential, and becoming an active participant in your evolution, there is no better teacher than Dr. Michael Beckwith. Dr. Beckwith is one of the greatest thought leaders in the space of personal development, meditation, and manifestation. He is a highly regarded speaker, meditation teacher, author, and seminar leader. He is also the founder and Spiritual Director at Agape International Spiritual Center. 

On this episode of The Model Health Show, Dr. Michael Beckwith is back to share enlightening insights on raising your frequency, eliminating limiting beliefs, and practicing life changing gratitude. He’s also sharing wisdom on finding opportunities and beauty during dark times, and why our society is going through a great awakening. There is a ton of valuable, transformative information packed into this episode, and I hope you are open to receiving it. Enjoy! 

In this episode you’ll discover:

  • Why the human body is like a lightbulb.
  • What it means to treat your body like a temple. 
  • Why it’s critical to have a clear purpose for your existence.
  • An important distinction between energy that informs and energy that transforms.
  • What it means to participate in your transformation.
  • The importance of being cognizant of your words.
  • How to raise your frequency with your thoughts.
  • Why fear and negativity can stifle your growth.
  • How gratitude can change your life. 
  • The two biggest imposters and how to overcome them.
  • What it means to watch your own thoughts.
  • The four windows of manifestation.
  • Why we need to change our perspective and ask empowering questions. 
  • How Michael’s meditation practice has evolved over time.
  • The difference between being special and being specialized. 
  • Why opportunity doesn’t just knock once. 
  • What malicious hypnotism is.
  • Why we’re in a great awakening and how to take advantage of opportunity.

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There’s no denying the incredible power and resiliency that our bodies have. Every cell and system in your body is constantly at work trying to keep us alive and healthy. But due to our fast-paced lifestyles and convenience-based food systems, we’ve lost touch with the habits and patterns that support our body’s natural health promoting mechanisms. 

On this episode of The Model Health Show, you’re going to learn about autophagy from self-proclaimed wellness explorer, Naomi Whittel. Naomi is a CEO and the author of Glow15, an incredible book based on the Nobel Prize winning science behind autophagy and how to look and feel younger.   

This episode contains conversations on ingredients that can aid autophagy, the health-promoting benefits of sleep and fasting, and how to revitalize your skin with natural products. You’re going to learn the benefits of eating a high-fat diet, which ingredients keep our cells healthy, and other powerful lessons on activating autophagy. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • At what age women tend to start noticing signs of aging.
  • The definition of autophagy. 
  • What citrus bergamot is and the benefits it provides.
  • Why sleep plays an important role in autophagy. 
  • The benefits of eating sprouts and microgreens.
  • What berberine is.
  • How intermittent fasting can strengthen our biology. 
  • What spermidine is, and its food sources.
  • The role that orgasms play in youthfulness.
  • How insulin sensitivity plays into our aging process.
  • What sugar consumption has to do with inflammation.
  • The link between COVID infections and dysregulated metabolisms.
  • Why you should consider eating more fat early in the day.
  • Naomi’s philosophy on skincare.
  • How vitamin D and magnesium work together. 
  • What it means when an ingredient has been trademarked. 
  • How to read your food labels better. 

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Have you ever noticed an uptick in your mood after a great workout or a relaxing massage? This is no coincidence, thanks in part to serotonin. Serotonin is a dual hormone and neurotransmitter that’s responsible for several critical roles in the body, including modulating mood, aiding in digestion, memory formation, and much more.

On this episode of The Model Health Show, we’re digging into the science behind one of the major chemicals responsible for happiness and health—serotonin. You’re going to learn about serotonin’s roles and responsibilities in the body, how it’s made, and how it interacts with other hormones and systems. You’ll hear how hormones and neurotransmitters work, plus exactly where serotonin is produced and stored in the body.

In addition, we’re going to cover seven clinically proven ways to naturally boost your serotonin levels. These simple and effective tips can help you elevate your serotonin and in turn boost your mood. I hope you’ll find these strategies helpful and will consider integrating them into your routine. Enjoy! 

In this episode you’ll discover:

  • What roles serotonin plays within the human body. 
  • The relationship between serotonin and melatonin.
  • The effects of having too much serotonin. 
  • How hormones work and send messages throughout the body.
  • What an SSRI is and how it impacts the functionality of serotonin.
  • The three areas in which serotonin is produced and stored.
  • How the amino acid tryptophan affects serotonin production.
  • What percentage of our serotonin is produced in the gut.
  • The similarities and differences between hormones and neurotransmitters.
  • Why protein consumption is important for endocrine and nervous system function.
  • How our circadian rhythms are influenced by light exposure. 
  • Why sunlight exposure is critical for serotonin production. 
  • The role that tryptophan plays is major bodily functions. 
  • Foods to eat to encourage serotonin production. 
  • What the evidence says about serotonin heavy foods.
  • How exercise can help boost your mood. 
  • The link between human touch and serotonin production.
  • What laughter therapy is. 
  • How to integrate more laughter into your life.
  • The link between caffeine consumption and serotonin levels. 
  • Different ways to utilize fasting. 

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Direct download: 493-7_Ways_To_Boost_Serotonin_Naturally.mp3
Category:general -- posted at: 4:09pm CDT

We know that heart disease is the number one killer in the US, but aside from that, it turns out that much of what we know about how heart disease develops is wrong. In The Cholesterol Myth, Dr. Jonny Bowden makes a compelling argument about the real culprit for heart disease, why our cholesterol testing methods are out of date, and how eating the right macronutrients can support our heart health.

Dr. Jonny Bowden is a board-certified nutritionist, a national expert on nutrition, and the author of numerous best-selling books. On this episode of The Model Health Show, Dr. Bowden is sharing powerful paradigm-shifting insights on the role of cholesterol in the body, the misuse of statins, and how insulin resistance and inflammation play a role in all our pervasive health issues. 

This interview contains conversation on how nutrition research studies work, why it takes so long to spark change in the health industry, and why we have the ultimate power in determining our health outcomes. Dr. Bowden’s work is insightful and empowering; so listen in and enjoy the show! 

In this episode you’ll discover:

  • How much money is spent per year on the statin industry. 
  • Why cholesterol does not cause heart disease. 
  • How cholesterol cooperates with vitamin D and our sex hormones.
  • The link between erectile dysfunction and statins. 
  • How our understanding of good and bad cholesterol was created. 
  • The number of cholesterol types that exist.
  • Why current cholesterol testing is obsolete. 
  • The biggest, most overlooked risk factor for heart disease. 
  • Why you can’t always believe nutrition research studies. 
  • How an observational study works. 
  • The truth about how effective statins actually are. 
  • Why low-fat diets contribute to insulin resistance. 
  • What you need to know about partially hydrogenated oils in your food.
  • The problem with the calories in, calories out methodology.
  • What insulin’s role is in the body.
  • What percentage of Americans are insulin resistant. 
  • How the different macronutrients affect insulin sensitivity. 
  • Major side effects of statins, and why they’re underreported.
  • The role that CoQ10 plays in heart health.
  • How to measure your insulin resistance. 

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“For breath is life, so if you breathe well you will live long on Earth.” -Sanskrit Proverb 

The healing and calming power of the breath has been recognized for thousands of years. There’s a reason why breathing is an important element of many yoga and meditation practices, childbirth techniques, mantras, stress management practices, and so much more. Our breath is an essential, evolutionary component of our body and mind. 

Today’s guest, James Nestor, literally wrote the book on the power of breathing. In Breath: The New Science of a Lost Art, James draws upon his journalism background, his willingness to experiment with his body, and years of scientific studies on the impact that breath has on our overall health. On today’s show, he’s sharing key insights on how human breathing has evolved, how our breathing can impact different systems in the body, and why the act of breathing is an important health pillar that’s often overlooked in our modern world. 

You’re going to hear about how our breathing has changed the way we’ve evolved, and how breathing properly can heal a variety of ailments. James is sharing his experience undergoing a breathing study, plus tips you can incorporate to tweak your breathing. This episode is filled with powerful insights you can use to gain control of your breathing and in turn, improve your health. Enjoy!

In this episode you’ll discover:

  • What inspired James to write a book about breathing. 
  • Why humans are the worst breathers in the animal kingdom. 
  • What makes humans’ teeth crooked.
  • Why dog breeds like pugs and bulldogs suffer from respiratory issues.
  • The link between mouth breathing and dental cavities. 
  • How slowing your breathing can affect your heart rate and blood pressure. 
  • What happened when James volunteered for a breathing study.
  • The role that nasal cilia play in fighting viruses.
  • How our noses play a part in immune function.
  • What honeymoon rhinitis is. 
  • How to utilize alternate nostril breathing. 
  • What mouth taping is, and the benefits it provides.
  • How nasal breathing impacts snoring and sleep apnea.
  • What pulmonauts are.
  • The link between spine health and breathing practices.
  • How breath holding can help you control your nervous system.
  • The main drawback of wearing a mask.
  • Why pregnant women are more prone to hypertension.
  • The connection between ADHD and disordered breathing. 

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Did you know that the kidney bean is actually good for your kidneys? Or that the brain-shaped walnut is proven to have brain boosting benefits? Coincidence or not, there are a long list of foods that have a striking resemblance to the body parts and systems they provide nutrients for. 

On this episode, you’re going to learn about 11 foods that look like the body part that they support. We’re diving into the compounds and nutrients inside these foods, and how they can contribute to human health. You’ll hear the studies backing up these foods and their role in aiding different body parts and organ systems.  

You’re also going to hear ideas for incorporating these 11 foods into your diet, including how to select the highest quality products possible. No matter what your diet is like, I hope you can consider adding some of these nourishing foods to your plate. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • What anthocyanins are.
  • The link between blueberry consumption and retina health.
  • Two things to look for when shopping for blueberries.
  • How the avocado was named.
  • The benefits that avocados have on circulation and reproductive health.
  • How to extend the shelf life of avocados. 
  • Ways to incorporate more avocados into your diet.
  • How consuming ginseng can lessen stress and fatigue.
  • The two main ways of adding ginseng to your routine.
  • How much blood the kidneys are responsible for filtering every day. 
  • The role that kidneys play in regulating blood pressure. 
  • How consumption of kidney beans can literally relax your blood vessels. 
  • The link between anthocyanins and antioxidants.
  • How chocolate polyphenols can actually improve dental health.
  • Why it’s important to source high quality chocolate.
  • The health benefits of walnuts, and their protective effects on the brain.
  • Ideas for adding more walnuts to your plate.
  • The impact that broccoli has on lung health. 
  • How beet juice intake can affect blood pressure and endothelial health.
  • The role that pomegranates can play in normalizing blood pressure. 
  • What you need to know about commercial pomegranate juices. 
  • The definition and role of ICAM-1.
  • How cranberries can support cardiovascular health. 

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Direct download: 490-Eat_These_11_Foods_For_Total_Body_Health.mp3
Category:general -- posted at: 6:48pm CDT

“The saddest aspect of life right now is that science gathers knowledge faster than society gathers wisdom.” – Isaac Asimov 

At this time in human history, we have access to more information than ever before. A world of information is literally at our fingertips 24/7. Despite this, many folks are trapped in a system of black and white thinking. The truth is that most things in life are nuanced, and science is ever evolving. 

On today’s show, Dr. Mercola is back on The Model Health Show to share insights and evidence from his new book, The Truth About Covid-19. Dr. Joseph Mercola is an osteopathic physician, a multiple New York Times bestselling author, and the pioneer behind one of the largest natural health websites—Mercola.com. You’re going to hear Dr. Mercola’s take on the fear-based media cycle, how to prevent viral infections, and much more. 

This episode will empower you to ask more questions and to take authority over your own health and wellness. No matter where you stand, I hope that we can all approach different perspectives with curiosity and compassion. So listen in, and enjoy this episode with Dr. Joseph Mercola. 

In this episode you’ll discover:

  • The link between COVID-19 deaths and preexisting conditions. 
  • How lab leaks happen. 
  • What percentage of Americans are vitamin D deficient.
  • Why omega-6 fatty acids are so detrimental to your health.
  • How a PCR test works, and why they’re often misinterpreted.
  • What gain of function research is and why it matters.
  • A history of the Swine Flu vaccine. 
  • How much money the government has spent to market the COVID-19 vaccine. 
  • What mRNA technology is and how it works in the human body.
  • The problem with the suppression of data and how to find uncensored information.
  • Why the COVID-19 vaccine is unprecedented. 
  • What you need to know about COVID-19 risk for children. 
  • The link between insulin sensitivity and infection rates. 
  • What you need to know about time-restricted eating.
  • How much vitamin D you should supplement with per day.
  • The three things you can do to improve your odds against viruses.
  • How melatonin works in the body.
  • The problem with changing case definitions.
  • Why it’s important to pay attention to where your information is coming from.  

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“Take care of your body. It’s the only place you have to live.” – Jim Rohn

Did you know that only 23% of Americans get enough exercise? One of the biggest misconceptions about incorporating an exercise routine is that it has to be complicated. The opposite is actually true: some of the most essential and effective movement practices are the most basic. 

This is true no matter what your goals are. Functional exercises like walking are beneficial for folks of all ages, skills, and fitness levels. Incorporating functional training can help enhance your performance in other exercises, improve the structure and strength of your body, and add to your healthspan.

On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s top experts in the fitness industry. This episode contains eight powerful insights about creating a sustainable and effective exercise routine. No matter where you are on your fitness journey, you can always build habits that support your functionality and overall health. Enjoy!  

In this episode you’ll discover:

  • The different variations and attributes of strength. 
  • Why the basics of fitness have stood the test of time.
  • The importance of being strong in multiple ways.
  • How gaining muscle mass improves the metabolism. 
  • The mechanics of deadlifting. 
  • How to know how much weight you should be lifting. 
  • What it means to adopt unconventional training methods.
  • Ways to avoid muscle imbalances.
  • How mobility ties into fitness and functionality.
  • Why fundamental movement is important for all ages, bodies, and fitness levels.
  • The power of incorporating mindfulness into your movement practice. 
  • What a nutrient dense movement is.
  • How and why to add a movement practice into your transportation time. 
  • What it means to earn the right to do certain exercises.
  • How to get a better understanding of your form.
  • The benefits of hanging exercises. 
  • How your muscles secrete hormones that affect your organ systems.
  • What hope molecules are. 
  • The number one exercise for therapeutic benefits.
  • What mechanotransduction is.
  • The best exercise for back pain. 
  • Why it’s critical to find an exercise routine that you love.  

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Direct download: 488-8_Fitness_Tips__Mindset_Shifts_To_Create_A_Stronger_Healthier_Body.mp3
Category:general -- posted at: 9:15pm CDT

Every year, we learn more about the role and function of the gut microbiome. Our microbiome plays a tremendous role in our overall health including regulating our immune system, body composition, and so much more. But even with our ever-expanding understanding of the microbiome, our modern-day habits and practices are failing to support our gut health. 

On this episode of The Model Health Show, our guest is Dr. Emeran Mayer. Dr. Mayer is a world-renowned gastroenterologist and neuroscientist, one of the world’s most foremost experts on the gut-brain connection, and the author of the new groundbreaking book, The Gut-Immune Connection. On today’s show, he’s sharing incredible insights from his work on gut microbes, human immune health, and how optimizing your microbiome can impact your state of health. 

You’re going to hear Dr. Mayer’s work on the link between the microbiome and common Western diseases and how our compromised microbiomes are making us more susceptible to viruses. This episode also contains conversations on food quality and policy, antibiotic use, and real-world tips you can implement to support the health of your microbiome. Enjoy!

In this episode you’ll discover:

  • What percentage of immune cells exist in the gut. 
  • How gut microbes work. 
  • Why your gut is technically your first brain.
  • How the digestive system evolved over time. 
  • The two basic design principles that have been maintained in evolution. 
  • How many genes microbes have. 
  • What happens to microbes during mass extinction. 
  • How microbial signals can affect health and disease. 
  • The hidden cost of chemicals in agriculture. 
  • How treating the soil impacts the nutrient content of our food.
  • What regenerative organic agriculture is, and why it’s important.
  • How the corporatization of our food system has hurt our health.
  • What it means to have a richness and diversity of microbes. 
  • Why we need to focus on gut health to prevent the next pandemic. 
  • What comorbidities actually are.
  • Why food quality is a sociological and political issue.   
  • The hidden danger of antibiotic overuse.
  • How our microbiomes are damaged from birth.
  • What you need to know about antibiotic levels in animal products.
  • How autoimmune diseases are triggered.
  • Why microbes are so adaptive, and how they compare to human immune cells.
  • How fear and stress impact the immune system.
  • Why exposure to pets is beneficial for the microbiome. 
  • What you need to know about taking supplements for immune health.
  • The pros and cons of intermittent fasting. 
  • How sleep cycles impact immune health.
  • What the One Health Concept is. 

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There are hundreds of different diet frameworks available, many of which have proven to be successful for a lot of folks. But the thing is, many of these frameworks promote conflicting information. It’s understandable why so many people are confused about what they should be putting on their plates. At the end of the day, you don’t necessarily need to eat in accordance with a set of rules to be healthy. What really matters is that you eat in a way that works for your lifestyle, your health goals, and your individual needs. 

Robb Wolf is one of the leading experts in metabolic flexibility and bio individuality. He is a former research biochemist and a two-time New York Times bestselling author. On this episode of The Model Health Show, Robb is here to discuss the link between your diet, your microbiome, and metabolic flexibility. You’re going to learn about finding an individualized approach to eating, and the one diet rule that we should all follow.  

This episode is also a deep dive into the role that electrolytes play in human health, including the history and chemistry of electrolytes. You’ll learn about the major electrolytes and their processes in the body, plus how to optimize your electrolyte levels. Robb is bringing a ton of impressive knowledge to this interview, so take some notes and enjoy the show!

In this episode you’ll discover:

  • Why your approach to nutrition should be individualized. 
  • The one main diet tenet we should all follow. 
  • What the amylase gene is, and how it relates to diet. 
  • The role the microbiome plays in your overall health.
  • What metabolic flexibility is, and why it’s important.
  • How applying too many diet principles can actually hurt you.
  • Why getting adequate protein can help prevent overeating and regulate hormones.
  • What you need to know about age-related muscle loss. 
  • Why eating a broader diet (as opposed to restricting) can be powerful.
  • What electrolytes are, and how they operate in the body.
  • Examples of electrolytes and their processes. 
  • The link between sodium levels and fluid status.
  • Why overhydrating can be dangerous.
  • The main source of sodium in the Standard American Diet.
  • Examples of sodium rich foods in traditional cultures.
  • What table salt actually is. 
  • The link between sodium levels and COVID-19 infections.
  • How electrolytes interact with our immune systems.
  • Simple ways to consume more electrolytes. 

Items mentioned in this episode include:

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Despite billions of dollars being invested into cancer treatment every year, cancer is the second leading cause of death in the US. Cancer is one of the most prevalent health issues our society is facing today. Its devastating reach has impacted millions of people worldwide, hurting folks and their loved ones physically, emotionally, and financially. 

Over the past few decades, we’ve accepted cancer as a genetic mutation, or an unlucky hand that some of us just happen to be dealt. However, our recent understanding of cancer offers a new hope. In his new book, The Cancer Code, Dr. Jason Fung offers a new paradigm on how cancer occurs and how we can take back control of our health. 

On today’s show, Dr. Fung is here to discuss the pivotal changes in our understanding of cancer and to demystify what cancer actually is. You’re going to learn about real world, sustainable changes you can make to reduce your cancer risk, and how to be more empowered about your overall health. Dr. Fung is one of the leading experts in the field of preventing Western diseases, and I hope his insights spark a change in the way you view cancer. Enjoy! 

In this episode you’ll discover:

  • What the second leading cause of death is in the US.
  • How Dr. Fung’s research on obesity led him to write a book about cancer. 
  • What makes cancer different from other diseases. 
  • The two biggest lifestyle choices that contribute to the development of cancer. 
  • How the paradigm of cancer as cell growth led to modern cancer treatments.
  • What the advent of the genetics revolution changed about our understanding of cancer.
  • How testing for genetic mutations paved the way for individualized medicine. 
  • What number of genetic mutations are linked to cancer. 
  • How the progress of cancer medicine compares to other Western diseases.
  • The link between asbestos and cancer, and how the data was originally suppressed.
  • What the lumper-splitter problem is, and how it relates to cancer.
  • The definition of the Hayflick Limit.
  • How companies are legally able to suppress lifesaving data.
  • A fundamental difference in the way that corporations and the public view drug studies.
  • How and why the price of cancer drugs has increased exponentially.
  • Why there are so many conflicts of interest in the pharmaceutical industry.
  • An explanation of Dr. Fung’s paradigm, the seed and the soil of cancer.
  • How our environment shapes our susceptibility to cancer.
  • What insulin levels have to do with major Western illnesses. 
  • How cancer cells and glucose interact. 
  • Foods to avoid to prevent cancer.
  • The role that fasting can play in cancer prevention. 

Items mentioned in this episode include:

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