The Model Health Show

“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. 

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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. 

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You know that diet and exercise play a prominent role in your longevity, but what other factors contribute to long-term human health? If you want to live a long, healthy life, there are a lot of things in your control. Especially if we focus on healthspan (meaning the length of time you’re healthy) certain behaviors and practices are critical.

On today’s show, we’re diving into seven surprising factors that have been scientifically proven to extend the human lifespan. You’ll hear the latest studies on human health and longevity, plus how to implement the most valuable tips into your lifestyle. No matter what your health goals are, you can optimize your habits now to help benefit your future self. 

I hope this episode helps you learn about what makes us thrive and empowers you to enhance your current routines. Working on your long-term health both mentally and physically is a powerful act of self-care. So listen in, take good notes, and implement the tips that resonate with you! 

In this episode you’ll discover:

  • Which Western disease is the number one killer. 
  • The link between sexual activity and death rates. 
  • How sex can trigger neurogenesis and improve cognitive function. 
  • What the most important sexual organ is. 
  • The connection between physical affection and mood.
  • How electrolytes support multiple functions in the body.
  • The relationship between sodium and our neurotransmitters.
  • Why we need to reframe the way we think about sodium and its role in the body.
  • How magnesium can literally make your brain younger. 
  • What one of the biggest nutrient deficiencies in our culture is. 
  • How our electrolyte levels influence mitochondrial health.
  • What telomeres are and how they work. 
  • The difference between salt and sodium.
  • How dietary salt intake actually influences blood pressure long-term. 
  • Why traveling can impact connectedness levels amongst family members.
  • The role that community and connection play in longevity. 
  • Which generation has the highest scores of loneliness. 
  • How social connections impact cognitive function.
  • The link between job satisfaction and psychological distress. 
  • How having a sense of purpose relates to longevity rates.
  • Which mushrooms can impact cell health. 
  • How your microbiome can impact your lifespan.
  • Why you should avoid haphazard antibiotic use.
  • How sugar can harm your microbiome. 

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Direct download: 484-7_Mind-Blowing_Ways_To_Extend_Your_Lifespan.mp3
Category:general -- posted at: 12:30pm CDT

“Winning takes precedence over all. There’s no gray area. No almosts.” – Kobe Bryant 

What does it take to be the best? It doesn’t matter if the topic is fitness, relationships, or entrepreneurship; winning is a mindset, and there are no shortcuts to success. Today, we have the opportunity to learn from someone who has been instrumental in the success of countless winners.

Tim Grover has worked as an elite performance coach alongside Michael Jordan, Kobe Bryant, and Dwayne Wade, to name a few. On this episode of The Model Health Show, Tim is here to discuss powerful insights and principles from his new book, W1nning. You’re going to hear Tim’s experiences working with elite champions and lessons he’s learned about achieving excellence. 

I hope this episode serves as an important reminder of how to put in the work and reach your goals. Tim’s honest and proven tips can help you succeed in any and every area of your life. So listen in, take good notes, and enjoy this episode with Tim Grover! 

In this episode you’ll discover:

  • How taking care of yourself while you’re chasing your goals makes you a winner.
  • What it means to constantly be practicing and staying ready.
  • Why there are an infinite, ever-changing number of steps to success.
  • How winning is similar to improving your physical appearance. 
  • The importance of building a strong foundation of habits.
  • Why it isn’t normal to win.
  • How winning can create distance and strain relationships. 
  • An important distinction between fear and doubt.
  • Why winning has no loyalty. 
  • The difference between having a healthy ego and an unhealthy ego. 
  • Why it’s not always a bad thing to be selfish.
  • The link between feedback and criticism.
  • Why motivation is not enough to help you reach your goals.
  • The problem with grinding, and how to reframe the way you think. 
  • How striving toward winning wages a war in your mind.
  • Why winning is a sprint with no finish line. 

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Direct download: 483-Overcome_Fear__Develop_A_Winning_Mindset_-_With_Guest_Tim_Grover.mp3
Category:general -- posted at: 7:49pm CDT

It’s no secret that the way we eat can put a powerful hold over our mood. Tropes like eating ice cream after a breakup or becoming a different, more irritable person when hungry exist because they are true. Our diets and our emotions are intimately tied in complex ways.

On today’s show, we’re going to dive into the complex relationship between our diets and our emotions. You’ll learn how food impacts the way we operate in our relationships, as well as how we interact on a larger scale in our community. This episode contains studies on how nutrient inputs affect your brain, plus actionable steps you can take to eat in a way that supports your emotional well-being. 

You’ll learn about blood sugar balance, the areas of the brain that are impacted by our food choices, and how being undernourished can lead to behavioral issues, health problems, and more. You’re also going to hear about a framework from Eat Smarter about identifying your hangry monster so you can build your self-awareness around your biological needs and how they impact your behavior. So listen in, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • How blood sugar crashes can affect our mood. 
  • The role that the amygdala reacts to shifts in blood sugar. 
  • A framework to identify your hangry monster. 
  • How to become more aware of how your biology affects your mood. 
  • The staggering effects of hyperactivity in the amygdala.
  • How nutrient deficiencies can impact the prefrontal cortex. 
  • What percentage of US citizens are clinically obese. 
  • How our culture encourages and supports disease.
  • The link between malnutrition and mental health issues.
  • How even small dietary changes have been proven to improve rates of depression.
  • The link between low quality food and ADHD in children.
  • Why omega 3s are a key nutrient for brain and behavioral health.
  • How DHA and EPA contribute to the brain’s structural integrity.
  • Real food sources of omega 3s.
  • The difference between animal-derived omega 3s and plant-derived omega 3s.
  • How our relationships can impact our food choices.
  • The incredible results of sitting down and eating a meal with your family. 
  • How simple behavioral shifts can improve the way our children relate to food.   
  • What you need to know about government subsidies for processed foods.
  • The importance of getting educated about the power of food. 
  • How to vote with your dollar and how to influence policy change. 

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“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

What is inspiration, and where does it come from? If you’ve ever had a meaningful idea spark or felt deeply compelled to follow your heart toward a certain goal, then you know that being inspired is often a profound, intuitive feeling. But sometimes, we can get disconnected from our inspiration.  

If you’re seeking a way to reconnect with your intuition, overcome fear, and take action, today’s guest is here to show you the way. Author and world-renowned meditation teacher Light Watkins is back on The Model Health Show to share insights and inspiration from his new book, Knowing Where to Look. You’re going to hear powerful ideas about coping with stress, prioritizing your time, and how to find your intuitive inspiration. 

Light’s ideas and stories are profoundly motivating, and I hope this interview will encourage you to understand the depth of what is possible for you. You’re going to learn about positive thinking, channeling discipline, and so much more. Click play, listen in, and enjoy this interview with Light Watkins! 

In this episode you’ll discover:

  • The two main ways that we deal with stress. 
  • How expanding your awareness can help you cope with negative thoughts.
  • The importance of serving others. 
  • Why bad outcomes are often a product of unaligned priorities.
  • What our most valuable asset is. 
  • Creative ways to hold yourself accountable. 
  • The truth about discipline. 
  • How a meditation practice can bring value to all areas of your life. 
  • Why stress can block you from doing the things you want to do. 
  • What inspiration actually is and where it truly comes from.
  • How being present can help you find your inspiration. 
  • The difference between ego and legitimate inspiration. 
  • What the displacement theory is. 
  • The two different directions that life can take us.
  • How your internal guidance is like a GPS.
  • One huge misconception about successful people. 
  • The power of taking the first step toward your goals.

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For over a year now, many folks have spent a substantial amount of time locked inside their homes. While many public officials have urged staying home for the sake of health, this type of drastic, long-term lifestyle shift can have serious ramifications on our overall wellness. Staying inside can contribute to poor sleeping habits, physical inactivity, and other routines that negatively impact our bodies, ultimately leaving us more susceptible to infections.  

The basis of human health simply comes down to a few principles. The most foundational habits can cumulatively have the biggest impacts on your health. That’s why now more than ever, it’s critical to stay hydrated, get quality sleep, move your body, and eat nutritious foods.

Today’s guest, Abel James is here to share about getting back to basics with our health and lifestyle choices. This episode also contains powerful conversations about becoming the ultimate authority of your own wellness, keeping an awareness about your biases, and how to bring finances into the realm of holistic health. Enjoy! 

In this episode you’ll discover:

  • The number one health issue we’re facing right now. 
  • What percentage of people have gained weight over the past year.
  • Why the answers to our biggest health problems have simple solutions. 
  • The importance of bioindividuality and personalized medicine. 
  • How to integrate small habits into your routine. 
  • Why now is a great time to start a business. 
  • A history of our financial system, and how the dollar is becoming increasingly worthless.
  • Why you should consider diversifying your cash flow, and why financial health matters.
  • What it means to be cognizant of your media diet.
  • How to detach from fear-based messaging. 
  • Important nutrients to incorporate into your diet for immune health.
  • Why simple, preventative health principles are so powerful. 
  • The power of reading books. 
  • How to flip the paradigm and take authority over your own health. 
  • Why Western medicine is not centered on healing. 
  • The effects of wearing masks for children. 
  • How and why to incorporate positive music into your routine.
  • Tips for dealing with negative energy, and the power of humanizing our conversations.

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Most people believe that weight loss is a simple science of calories in, calories out. However, our bodies have a deep, intrinsic intelligence that is much more complex than simple math. Health is a holistic culmination of many systems and factors, including gut health, hormones, emotions, and much more. 

One of the pioneers in dispelling the calorie management myth is Jonathan Bailor. Jonathan is a New York Times Bestselling author, a self-proclaimed evangelist for experts, and a filmmaker. On this episode of The Model Health Show, Jonathan is sharing insights from his new movie, Better. 

You’re going to learn about the hidden factors contributing to our diabesity epidemic and how we can start to unlock our body’s innate healing mechanisms. Jonathan is sharing how shame ties into health problems, how your body’s set point works, and the powerful link between emotional motivation and actionable change. So listen in and enjoy this interview with the incredible Jonathan Bailor! 

In this episode you’ll discover:

  • What epicaloric controllers are.
  • The role that the microbiome plays in obesity. 
  • What diabesity is. 
  • Why we need to consider how we approach diabesity.
  • What medical literature suggests about obesity and diabetes.
  • Why we need to stop treating obesity as a character flaw.
  • The definition of set point theory. 
  • Why our bodies (and all living things) are constantly trying to maintain balance.
  • What the cure for diabesity is.
  • The three components of the body that regulate the set point. 
  • How a series of feedback loops in the body can impact how much you weigh.
  • Why neurological inflammation can impact body weight.
  • How to support your body’s natural healing mechanisms. 
  • The cultural and genetic reasons behind the obesity epidemic.
  • How shame ties into weight problems.
  • Why healing trauma can help improve your health.
  • How emotion and behavior change are linked. 

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We know that sedentary behavior is one of the largest contributors to many preventable diseases and ailments. Compared with generations before us, we spend an increasing amount of time being inactive. Thanks to technology, modes of transportation, and societal norms, it’s easier than ever to be sedentary. 

However, we were designed to move. In fact, our bodies and our genes expect us to get physical activity on a regular basis. Today’s guest, Katy Bowman is back on The Model Health Show to talk about how we can create a culture of movement within our homes to set our families up for meaningful activity. Katy is a biomechanist, a bestselling author, and a leader in the Movement movement. 

On today’s show, Katy is sharing powerful tips from her new book, Grow Wild. You’re going to learn about how to effortlessly fit movement into your daily routines, how to get your whole family moving, and how to change the way you think about exercise. I truly hope you gain a lot of value and empowerment from this interview with the one and only, Katy Bowman.

In this episode you’ll discover:

  • How movement impacts your entire body, down to your cells.
  • The metabolic effects of being sedentary.
  • What a movement drought is, and how mandates have worsened our activity levels.
  • How stacking can help you incorporate more movement into your routine. 
  • Why multitasking doesn’t work. 
  • How to create a celebration or ceremony around movement. 
  • What a container for movement is.
  • The problem with our culture’s lack of permission for movement. 
  • How to reframe and reevaluate movement in your own home.
  • Why you should write a personal mission statement.
  • What mechanical nutrients are.
  • The definition of mechanotransduction, and how it works.
  • Why we should consider movement a critical nutrient. 
  • What movement hunger is. 
  • How our bodies adapt to sitting and other sedentary behaviors.
  • Why we have to stop separating ourselves from nature.
  • What makes walking a nutrient dense movement 
  • The benefits of walking, and realistic ways to fit it into your routine. 
  • What the number one driver of movement is. 
  • The power and function of the human jaw.
  • What a snacktivity is.
  • How our clothing can hinder our movement and functionality. 

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The key to good health is making informed decisions. Whether we’re talking about nutrition, movement, supplements, or medication, it’s important that you have all of the information available so that you can make an educated decision. The problem is that all of the relevant data isn’t always easy to find. 

Reading research studies can be confusing unless you have an understanding of certain terms and equations. In fact, some studies are even purposely complex and misleading. On this episode of The Model Health Show, Dr. Ronald Brown is here to share his recent work on reporting bias in COVID-19 vaccine clinical trials. 

You’re going to learn about an important distinction between relative risk reduction and absolute risk reduction. Dr. Brown is sharing pertinent information about reporting data, clinical trials, and mRNA technology. I hope this episode gives you insight into clinical research and how it is presented to the public so that you can make more informed decisions about your health. Enjoy! 

In this episode you’ll discover:

  • The difference between a healthcare system and our current sick care system.
  • Why Dr. Brown chose to write a study on absolute risk reduction. 
  • An important distinction between relative risk reduction and absolute risk reduction.
  • What breakthrough infections are, and how they can affect reporting data. 
  • How a randomized trial works, and why it’s the gold standard. 
  • What the absolute risk reduction is in the two major COVID-19 vaccines.
  • How to calculate relative risk reduction. 
  • What you need to know about the participants in clinical trials. 
  • Why an observational study cannot determine causality. 
  • What the healthy vaccine bias is. 
  • Which agencies are responsible for disseminating information to the public.
  • How the case definitions have evolved over time.  
  • Why mRNA technology is theoretical. 
  • What the mucosal immune system is.
  • The definition of nutritional immunology.
  • Why we need to consider what’s causing coronavirus infections. 
  • How mortality studies work, and why they aren’t dependable. 
  • Statistics on comorbidities in the United States. 

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In the United States it’s estimated that over 40% of our citizens are vitamin D deficient. Vitamin D is one of the most powerful and complex nutrients needed to maintain health of the human body. As a steroid hormone, vitamin D plays a vital role in immune function, bone health, protection against cancer, cardiovascular health, and much more. 

On this episode of The Model Health Show, you’re going to learn how the human body processes, converts, and stores vitamin D. We’re going to talk about the role that vitamin D plays in major organs and systems, and how vitamin D can decrease susceptibility to many chronic diseases and infections. 

You’re also going to learn about seven major factors that can influence your body’s absorption of vitamin D. We’re going to cover sun exposure, supplementation, as well as real food sources of vitamin D. This masterclass episode is packed with science and actionable tips you can use to optimize your vitamin D levels. So listen in, take good notes, and enjoy the show!

In this episode you’ll discover:

  • What vitamin D is, and its vital functions in the body.
  • The two major ways we can absorb vitamin D. 
  • How your body processes sunlight and converts it into vitamin D. 
  • Which form of vitamin D is usable in the body. 
  • The role that the kidneys play in vitamin D conversion. 
  • Which nutrient is critical for calcium absorption.
  • How vitamin D plays a role in sexual function. 
  • The link between vitamin D deficiency and autoimmune diseases. 
  • How vitamin D interacts with our DNA.
  • What immunomodulation is. 
  • The role that vitamin D plays in destroying cancer cells. 
  • How vitamin D deficiency is linked to COVID-19 infection rates. 
  • Why vitamin D can aid in COVID-19 recovery. 
  • How much vitamin D supplementation is appropriate. 
  • The complex relationship between fat cells and vitamin D.
  • Seven major factors that influence the way our bodies make and utilize vitamin D.
  • What percentage of Americans are vitamin D deficient.
  • The most efficient time of day for converting UVB rays into vitamin D. 
  • Real food sources of vitamin D. 

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Direct download: 476-Vitamin_D_Masterclass-The_Sex_Cancer__Covid_Connection.mp3
Category:general -- posted at: 12:28pm CDT

If we define health as the absence of disease, that makes the United States among the unhealthiest countries in the world. With rising rates of obesity, diabetes, and heart disease, we have a serious problem with lifestyle-related illnesses in our country. When the cards are stacked against folks in that way, it’s hard to stand a chance when faced with the risk of infection. 

How do we address this underlying susceptibility to viruses and work toward healthier communities in a more sustainable, all-inclusive way? Today’s guest, Mike Mutzel, is here to shed light on this important and timely topic. You’re going to learn about how health disparities lead to higher infection rates and worse outcomes, the root causes of our main health problems, and what we can do to become healthier and more resilient. 

This episode contains discussions on the power of exercise, what lifestyle habits make vaccines more effective, the incredible inner workings of the human immune system, and realistic practices you can integrate to help your body become as strong and protected as possible. So listen in, take good notes, and enjoy this interview with the one and only, Mike Mutzel! 

In this episode you’ll discover:

  • The link between exercise habits and COVID-19 outcomes. 
  • How chronic low-grade inflammation impacts the functionality of the immune system.
  • What you need to know about how your immune system works. 
  • The link between vaccine efficacy and obesity.
  • How a vaccine actually works.
  • What studies show about healthy lifestyle changes and flu shot efficacy.
  • Mike’s personal experience with contracting COVID-19.
  • The link between olfactory nerve atrophy and cognitive impairment. 
  • How healthy living impacts herd immunity. 
  • The definition of the innate immune system and the adaptive immune system. 
  • How immunological memory works. 
  • Why quarantine has disproportionately affected the most vulnerable people. 
  • What you need to know about viral load and disease trajectory.
  • The link between vitamin D levels and immune function. 
  • How an mRNA vaccine works. 
  • Why sustainable healthy living practices are the path forward.
  • The effects of disposable face masks on the environment. 
  • What we need to consider about excessive use of hand sanitizers.
  • Why it’s healthy to question things and look at counterevidence. 

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Have you ever thought about what holds you back from realizing your dreams? What are the deeply engrained limiting beliefs that stop you from creating the life you want to live? Today’s guest is here to help you unpack these questions so that you can take purposeful action toward your goals.

Lisa Nichols is a best-selling author, a millionaire entrepreneur, and one of the most-requested motivational speakers in the world. Her insights and experiences are enlightening, inspirational, and have helped thousands of folks realize their infinite power. On this episode of The Model Health Show, Lisa is diving into topics like taking personal permission, developing a contagious energy of certainty, doubling down on your dreams, and how to attract healthy, vibrant relationships. 

Lisa has a profound ability to inspire you to clarify your ways of thinking, to remind you of your innate potential, and to motivate you to create abundance. I hope you are open to receiving all of these gifts today. So listen in, take good notes, and get ready to improve your mind with the one and only, Lisa Nichols! 

In this episode you’ll discover:

  • The biggest barrier holding you back from creating the life that you want.
  • What it means to replace familiar discomfort with a new possibility. 
  • Why being willing to take a risk on yourself is the key to success.
  • What it means to have an energy of certainty. 
  • How to reverse-engineer the outcome you envision.
  • What the law of attraction is, and how to make it work in your life.
  • A common misconception about the law of attraction.
  • Why you should double your dreams.
  • What guided visualizations are.
  • The importance of adding a feeling to your visualizations.
  • Why leadership is a choice. 
  • The biggest place that we start compromising what we deserve.
  • An important distinction between keeping score and keeping track. 
  • Why it’s not your partner’s job to complete you. 
  • How to attract the kind of partner that you want (and why it takes work).
  • What it means to put yourself at the front of your line.
  • Why you have to leap with fear. 

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“Meditation is like a gym in which you develop the mental muscles of calm and insight.” -Ajahn Brahm

While the popularity of meditation is on the rise, it’s important to note that meditation has been practiced in many cultures around the world for thousands of years. The term meditation applies to a wide variety of diverse practices, both ancient and new. Research shows that meditation has numerous profound benefits on emotions and stress levels, the circulatory system, immunity, and much more. 

On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s foremost experts on the topic of meditation. You’ll learn the impacts that meditation can have on the brain and nervous system, tips for cultivating a healthy meditation practice, and how mindfulness can make you a better person, inside and out.

You’re also going to learn practical tips for getting started in meditation, the truth about common misconceptions, and how meditation science is always evolving. Whether you’re a meditation expert or novice, I hope this episode provides you with inspiration and insights to create a mindfulness practice that works for you. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • How to create real long-term changes by taking control of your inner world. 
  • The Albert Einstein quote that changed my life. 
  • What meditation actually is. 
  • The importance of living your life intentionally. 
  • What intention deficit disorder is. 
  • The root of the word meditation. 
  • Why there is no such thing as a bad meditation practice.
  • How meditation can help you better express yourself. 
  • Why humans are energetic fields. 
  • Tips for getting started with meditation. 
  • What a mantra practice is, and why it’s so powerful.
  • The powerful effects that meditation has on the brain. 
  • What spiritual fitness is. 
  • The importance of recognizing meditation as a skill.  
  • Why it’s beneficial to be specific with our language when talking about meditation. 
  • One critical question you should ask yourself after a meditation practice. 
  • Why consistency is important when cultivating a meditation practice. 
  • How to become more efficient at meditating. 
  • The reason why there is sometimes an emotional release during meditation.
  • How meditation can allow the body to rest and restore. 

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Direct download: 473-7_Ways_To_Find_More_Peace_Purpose__Power_Through_Meditation.mp3
Category:general -- posted at: 7:27pm CDT

Much like the array of diets that are available, fasting also comes in different varieties and flavors. Depending on your state of health and your goals, fasting can be a powerful tool at your disposal. When done correctly, fasting has been shown to have a positive impact on body composition, hormone levels, and brain function. 

Today’s guest, Dr. Alan Goldhamer, is the founder of TrueNorth Health Center. TrueNorth is the largest facility in the world that focuses on medically supervised water-only fasting. Dr. Goldhamer is here to share the science behind water-only fasting, including the benefits, process, and protocol. 

You’re going to learn how fasting can be used as a tool for achieving optimal health, and what types of patients achieve the best results from water-only fasting. This episode also contains conversations on the imbalance in conventional medicine, why the Western diet contributes to disease, and the importance of microbiome health. Dr. Goldhamer is a true expert in the field of fasting; I hope his insights will remind you of your body’s innate power to heal and achieve balance. 

In this episode you’ll discover:

  • What the body’s number one energy requirement is. 
  • The percentage of US citizens that are metabolically flexible. 
  • My personal experiences with fasting. 
  • What medically supervised water-only fasting is. 
  • Why fasting doesn’t fit into the conventional medicine paradigm. 
  • The roots of the word radical.
  • What percentage of COVID-19 deaths were accompanied by comorbidities.
  • The difference between intermittent fasting and long-term fasting.
  • How fasting can improve insulin sensitivity and type 2 diabetes.
  • Why long-term fasting is associated with lower blood pressure. 
  • How fasting can reduce inflammation markers. 
  • What autophagy is. 
  • How you can restore gut health through fasting. 
  • What an SOS-free diet is. 
  • How salt consumption can lead to overeating. 
  • An important distinction between fasting and starving. 
  • Who fasting is for (and who should avoid it). 
  • What types of body fats are eliminated through fasting. 
  • Why appropriate refeeding is so important after a fast. 
  • The history of fasting.

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Have you ever wondered why onions make you cry? Or why asparagus makes your urine smell? Why does pineapple make your mouth tingle? Today we’re going to dive into the science behind some of these strange interactions that food can have with the human body. 

On this episode of The Model Health Show, we’re demystifying some of the effects that certain whole foods can have on our bodies. You’ll learn about the chemical reactions that prominent food compounds can trigger, as well as some of the benefits that can accompany these foods. 

We’re also going to discuss palate changes, how cravings evolve, and the regenerative power of food. This episode is an interesting look into the variety of ways food impacts our bodies, and why eating intentionally can be so powerful. I hope this episode is both entertaining and informative. Enjoy! 

In this episode you’ll discover:

  • What reflex tears are, and why cutting onions activates them.
  • The specific enzymes in onions that irritate the eyes. 
  • What quercetin is, and why you should incorporate it in your diet.
  • The importance of consuming prebiotics. 
  • What PYY is, and the role it plays in appetite regulation. 
  • The roles and responsibilities of the hormone GLP-1.
  • How asparagus consumption can help reduce inflammation. 
  • Why some people don’t like vegetables.
  • What percentage of the population are supertasters.  
  • The definition of fungiform papillae.
  • How nutrient deficiencies can impact your sense of taste. 
  • Simple, realistic ways to add more vegetables into your diet.
  • How changing your palate actually works. 
  • What the main compound is in spicy foods.
  • Why eating spicy food can stimulate your endorphins. 
  • How capsaicin can shift your body fat ratio. 
  • What bromelain is, and how it can affect the immune system. 
  • The definition of post-ingestive feedback. 
  • How cravings have evolved over time. 
  • What it means to heal your palate while still enjoying foods you love. 

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Category:general -- posted at: 5:14pm CDT

The human body is profoundly strong, powerful, and resilient. It is literally designed to heal, bounce back, and fend off disease. When you think about it, it’s incredible that our bodies have the capacity to heal broken bones and repair damaged tissue. Every single day, our bodies are repairing cells, renewing, and striving for balance.

At a time when having a healthy immune system is of upmost importance, it’s critical that we understand our body’s natural defense systems and how to fortify them for optimal health. On today’s show, pioneering physician and author Dr. William Li is back to share groundbreaking science on the body’s five natural health defense systems. 

You’re going to learn about the role that blood vessel health plays in disease and infection rates, and how to eat to optimize your body’s five natural health defense systems. Dr. Li is sharing empowering evidence to help you beat disease and infection. Now more than ever, I hope this information will inspire you to support your body’s defense systems so you can live your best life. Enjoy! 

In this episode you’ll discover:

  • What percentage of people hospitalized with COVID-19 were overweight or obese.
  • The link between COVID-19 infection and blood vessel damage.
  • Why preexisting conditions like obesity and diabetes increase COVID-19 susceptibility.
  • What endothelial disfunction is, and how it relates to viral infections. 
  • The definition of microvirome. 
  • Our body’s five hardwired health defense systems, and how they work.
  • What keeps us from getting sick more often. 
  • The definition of vascular endothelial growth factor. 
  • How cancer cells can hijack the body’s vascular system and grow blood vessels. 
  • The role that blood vessel growth has in recovering from long COVID.
  • How to protect your blood vessels with food. 
  • The importance of pairing modern medicine with healthy eating habits.
  • How a compound in baby broccoli can help your body respond better to vaccines.
  • Specific ways to optimize your body’s five natural health defense systems with food. 
  • Which food can double the amount of stem cells in your blood stream. 
  • How sunflower seeds can improve your telomere health. 

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“You are not a helpless victim of your own thoughts, but rather a master of your mind.” – Louise Hay

Your mind is a deeply, amazingly powerful entity. Your thoughts have the ability to influence your outcomes, including your ability to heal, grow, and implement change. But many of us discount the power of our incredible minds, either out of hesitancy or complacency. 

With intentionality and focus, you can harness the power of your mind to improve your life in every way. Because your thoughts create connections in your brain, being conscious about the way you think is critical for creating positive outcomes. On today’s show, you’re going to learn about the power of your mind and how meditation can help you reach your goals. 

Today’s guest is Emily Fletcher, a meditation teacher and founder of Ziva Meditation. Emily is here to share the numerous mental and biochemical effects of meditation, and why a meditation practice is also beneficial for children. You’re going to learn about dealing with a wide spectrum of emotions in a healthy way, and how to channel your innate power to manifest your dreams.  

In this episode you’ll discover:

  • How Emily got exposed to meditation, & why she decided to study it.
  • Why meditation is the solution to unnecessary suffering.
  • How meditation can clear out old, accumulated stresses.
  • The 3 M’s of Ziva Meditation.
  • Why simple meditation can be the most profound.
  • How meditation can improve sleep latency.
  • The problem with the prevalent chronic low grade stress loads.
  • What adaptation energy is, and why it matters. 
  • The benefits of meditation for kids. 
  • How common parenting methods can often suppress children’s emotions.
  • The importance of holding space for the magnitude of emotions.
  • What it truly means to surrender. 
  • Why meditation can help you increase neuroplasticity.
  • The number one question you should ask yourself after meditating. 
  • How getting out of fight or flight mode can help you realize your dreams. 
  • What the word Ziva means. 

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In recent years, fasting has made a lot of headlines. Like many other ways of eating, fasting has been both championed and demonized in popular culture. But what if we didn’t think of fasting as an extreme diet or trend? Instead, what if we considered fasting as a way of returning to our roots and reclaiming our biological processes? 

Until recently, fasting in sync with the circadian rhythm is something that humans have done for hundreds of years. Eating exclusively during daylight hours is a natural, innate habit for humans—in fact, it’s how we evolved. Our bodies naturally function in accordance with our intrinsic circadian rhythm, and digestion is an important part of that process. Fasting, specifically circadian fasting is an essential way we can tune into our inherent biological functions and behave in a way that our genes expect. 

Dr. Amy Shah is here to unpack the power of the circadian rhythm and how it impacts our digestion, hormones, and other biological processes. Dr. Shah is a double board-certified physician who specializes in fasting, balancing hormones, and gut health. Her new book, I’m So Effing Tired offers solutions to beat burnout and optimize energy levels through the power of circadian fasting. On this episode of The Model Health Show, she’s sharing the science and tips you need to tap into your natural energy levels and operate at your highest capacity. Enjoy! 

In this episode you’ll discover:

  • How the circadian rhythm affects our energy levels.
  • The impact technology has on our circadian rhythms. 
  • How constant eating and light exposure can disturb our internal clocks over time.
  • Why daylight saving time is antiquated and ineffective.
  • The incredible roles and responsibilities that melatonin has in our bodies.
  • What our energy trifecta is.
  • How our hormones impact our energy levels.
  • The importance of putting a focus on sleep quality. 
  • Why making burnout a badge of honor has hurt our health. 
  • How you can use fasting as a tool to achieve balance.
  • What methods of natural self-care are, and how they’ve gotten lost in our society.
  • How fasting can optimize gut communication, and why it matters.
  • Why you should aim to get natural light during the day. 
  • The power of having a solid, consistent evening routine. 
  • What percentage of your genes work on a circadian pattern.
  • Why circadian fasting is a natural process (and how it differs from intermittent fasting). 
  • The importance of turning off your metabolic switch. 
  • Which macronutrient is the most overlooked. 
  • What women need to consider before fasting. 

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You probably know a thing or two about how to lose fat, but have you ever stopped to consider how fat loss actually works? Burning body fat is a complex, fascinating physiological process that involves multiple organs and systems in the body. Today, I’m going to take you through the process of how losing fat occurs in the human body. 

On this episode of The Model Health Show, I’m taking you behind the scenes of fat loss. We’re going to discuss how fat burning actually happens in the body, and the science and evolution of fat storage. You’re also going to learn about specific nutrients and foods that can help you optimize your body composition.  

This information is here for you to gain a deeper understanding of how fat loss occurs, and to empower you to make informed decisions when it comes to your nutrition. You’re going to gain a deeper understanding of the role and function of fat, and how to use this knowledge to your advantage. I hope this information brings you immense value and insight to help you reach your goals. 

In this episode you’ll discover:

  • How body fat functions as part of the endocrine system.
  • The link between your metabolism and body fat. 
  • What you need to know about the quantity and function of fat cells in the body.
  • How fat cells actually enable human survival and evolution. 
  • What fat cells are designed to do. 
  • The three types of storage fats, and how they operate.
  • What conditions and risk factors are associated with carrying extra visceral fat. 
  • The link between intramuscular fat and insulin sensitivity. 
  • What brown adipose tissue is, and how it impacts the metabolism. 
  • In which parts of the body brown fat typically accumulates.
  • What actually gives brown fat its color. 
  • An important distinction between beige fat and brown fat.
  • Why the body’s usage of energy is like a currency system.
  • The hierarchy in which your body utilizes fat. 
  • How lipolysis and lipogenesis occur. 
  • An analogy of fat loss, and how fat can move in and out of the body. 
  • What hormone-sensitive lipase is.   
  • The percentage of your body weight that is comprised of mitochondria.
  • How the thyroid gland is involved with fat loss.
  • The complex process in which fat is dissolved. 
  • How shifting your macronutrient ratios can aid in fat loss. 
  • Specific foods and nutrients that can increase your body’s fat burning process.

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Direct download: 467-How_Fat_Burning_Actually_Works__Nutrition_That_Impacts_The_Process.mp3
Category:general -- posted at: 2:21pm CDT

One component of health and wellness that is often overlooked is our work. In fact, studies show that higher incomes are a proven determinant of better health. Having career satisfaction and the means to support your family can influence a multitude of health factors, including your lifespan. 

I truly believe that each and every one of us holds the innate power and capacity to create work that fulfills us, serves our communities, and allows us to live comfortably. If you’ve ever wanted to learn more about entrepreneurship, my friend John Lee Dumas is one of the best resources I can share with you. In his new book, The Common Path to Uncommon Success, John is spelling out his clear-cut, actionable framework to creating fulfilling and profitable work. 

On this episode of The Model Health Show, you’ll learn about identifying your big idea, the power of mentorship, taking action, and why career satisfaction is a key factor for health and wellness. John is sharing proven and practical strategies you can use to focus on a vision, tap into your greatness, and reach your goals. Enjoy! 

In this episode you’ll discover:

  • How career and finances can influence your health outcomes.
  • What inspired John to write The Common Path to Uncommon Success.
  • The very first step to finding success. 
  • Why career fulfillment can help you reach your health goals. 
  • How John started a successful podcast and set himself apart from his competitors.
  • Why most people fail when trying to identify their big idea.
  • The importance of discovering and serving a core niche. 
  • Why passion alone is not enough for a sustainable career idea. 
  • How to find the perfect mentors to help you reach your goals. 
  • What the true motivation is behind writing a book. 
  • The value of getting involved in a mastermind. 
  • Why your content production plan is terrible. 
  • The link between perfectionism and fear.
  • What it means to choose your hard.  

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Metabolic and inflammatory conditions are running rampant in the US. Conditions like obesity, heart disease, and insulin resistance seem to become more prevalent year after year. While the statistics are staggering, it’s important to note that oftentimes the most simple, natural, and innate strategies for healing are also the most effective.

On a biological level, fasting in sync with the circadian rhythm is part of how humans evolved. But with the advent of 24-hour drive thrus, delivery services, and our overall constant access to food, we’ve become far removed from the concept of fasting. On the other hand, many people have come to associate fasting with restriction and deprivation. Today’s guest, Dr. Will Cole is here to change the narrative on what fasting means and how it can function as a tool to better your life.

You’re going to learn about metabolic flexibility and intuitive fasting, and how they can help you improve your energy levels, burn fat, reduce inflammation, and more. Best of all, you’re going to learn how to get more in tune with your body and improve your quality of life in a natural, intuitive way. So listen in, and let Dr. Will Cole show you how. 

In this episode you’ll discover:

  • What metabolic flexibility is, and why it’s essential to human health. 
  • How our ever-changing world has created a genetic-epigenetic mismatch. 
  • The power of giving your body a break to repair and renew. 
  • How eating around the clock is causing an epidemic of gut health problems.
  • An important distinction between calorie restriction and fasting.
  • The main reason why most diets fail.
  • How to get more sustainable, longer lasting energy.
  • Why Renaissance doctor Paracelsus called fasting “the physician within.” 
  • What the heart of functional medicine is.
  • The importance of experimenting with and adjusting your ways of eating.
  • Why intuitive fasting is a vital tool. 
  • How gut health factors into overall health. 
  • What you need to know about inflammation.
  • The definition of autophagy, and how to support its function.
  • What TRF stands for. 
  • A template for easing into fasting, and how to make it innate. 
  • The link between weight loss and getting healthier.   

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“There is only one thing that makes a dream impossible to achieve: the fear of failure.” – Paulo Coelho 

No one enjoys failing, but failure is an inherent part of being human, trying new things, and growing. If the fear of failure stops you from chasing your dreams, that’s a problem. So how do we reframe the way we think about failure, and use it as a tool to ultimately achieve more? 

Today’s guest, Laila Ali, has a refreshing perspective on failure, following your heart, and creating your own unique path to health and success. On this episode of The Model Health Show, she’s sharing her journey to becoming a four-time undefeated boxing champion and advocate for health and wellness. 

This episode includes compelling anecdotes about following your dreams, overcoming the fear of failure, and setting aside time each day to take care of yourself. Laila’s story is a powerful testament to what you can accomplish if you are driven, focused, and committed. I hope this episode serves as a reminder of how innately and uniquely powerful you are. Enjoy! 

In this episode you’ll discover:

  • How Laila became passionate about boxing.
  • Why Laila’s father actually discouraged her from becoming a professional boxer.
  • The importance of following your heart, even when others disagree.
  • Why not fearing failure is a superpower.
  • How reframing what failure means can help you reach your goals. 
  • What it’s like to find your own identity as the child of a famous athlete.
  • The power of setting boundaries and having the confidence to find your own path.
  • How getting involved in boxing helped Laila appreciate health on a holistic scale.
  • What it means to understand your level of exposure.
  • How getting your health under control can change future generations.
  • Why pursuing health is an individualized quest. 
  • The three pillars of Laila’s lifestyle. 
  • How Laila got interested in cooking.
  • Why you need to be cognizant of what you commit to, and the power of saying no. 
  • What Laila’s workout routine looks like. 
  • The value of scheduling time to take care of yourself. 

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Direct download: 464-The_Ingredients_For_Greatness_-_With_Guest_Laila_Ali.mp3
Category:general -- posted at: 6:06pm CDT

One of the most important conversations we can be having at this time in human history is how to prioritize our mental health. And while it’s generally accepted that mental health struggles are something that we fall victim to, we actually have an immense amount of power and authority over our minds. Neuroscience is such a fascinating, ever-evolving topic, and it’s one that is deeply empowering.

Today’s guest, Dr. Caroline Leaf, is a cognitive neuroscientist, a bestselling author, and an expert in all things mind and mental health. On this episode of The Model Health Show, Dr. Leaf is sharing incredible insights from her new book, Cleaning Up Your Mental Mess. You’ll learn important distinctions between the mind and the brain, how to heal from mental trauma, and five steps to build a better brain. 

We’re also discussing mental health and its implications on preventable diseases, how to cope with negative emotions, and so much more. This is one of my favorite episodes to date, and I hope this message resonates with you and reminds you how powerful you truly are. So click play, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • How Dr. Leaf got into the neuroscience field.
  • Powerful stories of how the brain can heal from trauma.
  • The problem with making mental health struggles part of your identity.
  • How most preventable diseases are driven by the mind. 
  • Why identifying with a toxic label can influence your cognitive ability.
  • The difference between being depressed and experiencing depression.
  • How antidepressants work, and the effects of their advent.
  • What iatrogenic problems are. 
  • The difference between the brain and the mind. 
  • How your thoughts resonate into your cells.
  • What you need to understand about negative emotions. 
  • The importance of deep thinking.
  • How neurogenesis occurs in your sleep, and what those cells are for. 
  • What brain building is, and how often you should do it.
  • How your conscious mind and unconscious mind communicate.
  • 5 steps to manage your mind. 
  • How many days it actually takes to form a new habit.
  • One of the most important roles your telomeres have. 

 

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On the shelves of every grocery and convenience store across the US, there’s no shortage of products created specifically for boosting low energy. Energy drinks, shots, bars, and even pills have been largely normalized. However, feeling so fatigued that you’d consider reaching for these products is by no means normal. 

Instead of putting a bandage on the problem, it’s important that we understand what’s going on behind the scenes of energy production and expenditure. In The Energy Paradox, Dr. Steven Gundry offers an insightful perspective on how gut health, inflammation, and energy are intertwined. Today he’s back on The Model Health Show to discuss the problem with chronic fatigue, and real solutions you can use to increase energy production and feel your best. 

You’re going to learn the mechanics of how our Western eating habits overload our mitochondria, how levels of chronic inflammation drain our energy, plus important insights on the function of the immune system and microbiome. As always, Dr. Gundry is bringing invaluable knowledge and an actionable plan forward. Enjoy! 

In this episode you’ll discover:

  • The meaning behind the title, The Energy Paradox.
  • How many hours per day the average American spends eating. 
  • Why overeating is like a traffic jam in our mitochondria.
  • The problem with normalizing levels of fatigue.
  • How inflammation is like a chronic fire.
  • The connection between low energy and leaky gut.
  • Why adopting an anti-inflammatory diet is often not enough.
  • How consuming a seasonal diet can affect your microbiome. 
  • What postbiotic means.
  • The importance of vitamin D for immune health. 
  • A distinction between vitamin D2 and D3.
  • What it means to eat your sunscreen. 
  • The number one cause of all preexisting conditions.
  • What percentage of the immune system is in the gut. 
  • How to introduce time restricted eating. 
  • Why you might want to consider eating mono-meals for breakfast.
  • How stressful life events can trigger leaky gut. 
  • What an energy snack is, and how exercise can heal your gut. 

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“The most common way people give up their power is by thinking they don’t have any.” -Alice Walker 

Over the past year, a lot has changed. Many of us have had to pivot our work situations, how we educate our children, and how we connect with our loved ones. Some folks have struggled to make ends meet and lost access to important outlets like gyms and therapists. Even worse, some people have experienced loss. 

Pandemic fatigue has set in, leaving many people feeling exhausted, burnt out, and pushed to their limits. And as you can imagine, living in a place of constant stress and fear can take a toll on our health—both mentally and physically. 

On this episode of The Model Health Show, we’re diving back into the studies on COVID-19. You’re going to learn about the psychosomatic effects of the pandemic, including how our immune system responds to our thoughts and emotions. We’re going to talk about how our current climate has politicized science and review recent studies on mask wearing. 

Most importantly, you’re going to learn what you can actually do to protect your health and minimize your risk of infections. I hope this episode emboldens you to take authority and responsibility over your own health. Because at the end of the day, you are the most qualified person to take care of you. 

In this episode you’ll discover:

  • What a psychosomatic condition is. 
  • How stress and fear can actually change our biology.
  • What psychoneuroimmunology is. 
  • The impact that psychological stress can have on the immune system. 
  • How immune cell activity can improve by walking. 
  • The link between preexisting conditions and COVID-19 deaths.
  • What endemic means.
  • The importance of optimizing our immune system so it can work as intended.
  • How the pandemic has affected mental health in children. 
  • The connection between mood disorders and COVID-19 risk. 
  • What a nocebo effect is. 
  • How effective placebos generally are, and why it matters.
  • The importance of activating your lymphatic system through exercise.  
  • How meditation can increase your natural killer cells. 
  • The role sleep plays in the function of the immune system. 
  • Why the pandemic has been politicized, and why that’s a problem.
  • How science gets oversimplified in the media. 
  • Examples of science being suppressed. 
  • What you need to know about observational studies. 
  • The negative side effects of wearing a mask. 
  • What happens to a mask’s efficacy when exposed to moisture. 
  • The importance of taking responsibility for our own health. 

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Have you ever considered what affects your lifespan? While we used to think that life expectancy was largely determined by genetics, we now know that only about 20% of longevity is from inherited traits. By and large, that means that we hold the power to influence our health and how long we live. 

On this compilation episode, you’re going to hear from ten of the best experts on the topic of longevity. You’ll learn about the basic foundations of longevity like nutrition, exercise, and mental health. We’re also diving into scientific topics like how influencing your microbiome and telomeres can increase your lifespan. 

Most importantly, we’re going to explore how to maximize your longevity so you can live a happier, healthier, and more fulfilled life. I hope this episode arms you with the information you need to create a strong body and mind so you can live the life you desire. Enjoy!

In this episode you’ll discover:

  • The difference between lifespan and healthspan. 
  • What role our microbiome plays in our longevity. 
  • An explanation of telomeres, and what we can do to keep them healthy. 
  • How many categories of longevity genes exist.
  • What it means to eat stressed foods.  
  • The importance of addressing societal norms about aging. 
  • What the oldest form of strength training is. 
  • The power of simplifying your workouts. 
  • How staying in shape can help you prolong your career. 
  • What a cultural portal is. 
  • The true meaning of growing older, and why our beliefs are so powerful.
  • A distinction between strength and power.
  • How exercise can act as a fountain of youth by resetting gene expression. 
  • The link between cortisol and gluconeogenesis. 
  • What the Japanese term “Ikigai” means. 
  • How having a sense of purpose can make you healthier.  

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Our powerful, intelligent, efficient brain is at the forefront of everything we do. From movement to memory to emotions, the brain serves many important functions. Yet for some reason, its health and maintenance are often ignored in the conversation about mental health. 

When it comes to research on mental wellness, Dr. Daniel Amen’s experience is unmatched. Dr. Amen is a double board-certified psychiatrist, 12-time New York Times bestselling author, and one of the leading experts on mental health. Today he’s back on The Model Health Show to share powerful insights and strategies from his new book, Your Brain Is Always Listening.

This conversation contains impactful strategies you can use to take control of your emotions, heal from your past, change your habits, and shut down negative thoughts. We can all take the initiative to build stronger minds and better brains. The one and only Dr. Amen is here to show you how. 

In this episode you’ll discover:

  • How the blood brain barrier works. 
  • What one of the biggest culprits of the obesity epidemic is. 
  • How birth order can affect our personality. 
  • What the inner dragons are, and how they can affect your mental health. 
  • An exercise you can do when you’re feeling bad about yourself. 
  • How praising others can help with your own self-criticism. 
  • The value of knowing your life’s purpose and aligning your actions with your goals.
  • What the true definition of mental health is.
  • How to train your brain to think positively. 
  • An essential distinction between social distancing and physical distancing. 
  • The importance of realizing your thoughts aren’t always rooted in truth.
  • Why you might want to designate a different name for your mind.
  • The power of meditation and prayer for spiritual fitness. 
  • What the difference is between your brain’s hardware and software.
  • How other people’s dragons can become contagious.
  • What part of the brain is the dragon tamer. 
  • Why NFL players have 4 times higher risk of depression. 

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In our Western culture, it’s no secret that there’s a pill for every ill. And while there’s certainly a time and a place for conventional medicine, it’s important that we recognize the multitude of healing modalities that are available to us. Unfortunately, we live in a culture that considers holistic healing practices radical or far out, but the truth is that many healing practices are thousands of years old and have science to affirm them. 

Specifically, acupressure treatments are rooted in traditional Chinese medicine. In acupressure therapy, pressure is applied to certain meridian points to essentially turn on the body’s natural healing mechanisms. With a 2000+ year track record, this healing method is certainly something worth considering. 

Today’s guest, Jessica Ortner is a New York Times Bestselling Author, producer, and creator of the Tapping Solution Meditation App. Jessica is here to share the fascinating data on tapping and how it can be used to heal anxiety, body image, inflammation, and so much more. I hope this episode inspires you to think outside the box and to approach healing in a holistic way. Enjoy! 

In this episode you’ll discover:

  • What acupressure is, and its history. 
  • The experience that exposed Jessica to tapping.
  • How our emotions can manifest physically in our bodies. 
  • The importance of acknowledging your feelings. 
  • Why achievement and anxiety are often linked. 
  • How relaxation can help you tap into your intuition. 
  • What EFT stands for. 
  • How tapping actually works. 
  • The importance of the psychological aspect of tapping.
  • What the Subjective Units of Distress Scale is.
  • Why we don’t need stress and panic in order to change.
  • How tapping can change your emotions around cravings.
  • Why poor body image is often a generational issue.
  • How tapping can influence the expression of genes. 
  • The influence that tapping can have on immunity and inflammation.
  • Where anxiety comes from, and the importance of helping our bodies feel safe.

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If you’ve been listening for a while, you know that I’m passionate about the power of a good night’s sleep. Quality sleep can help reduce your risk of chronic illnesses, improve the function of your immune system, protect your brain health, and so much more. And while getting consistent, quality sleep often comes down to habits, nutrition is also a powerful (and often overlooked) tool you can use to regulate your sleep.

On this episode of The Model Health Show, you’re going to learn about the connection between sleep and your metabolism, and the top nutrients you need to include in your diet to improve your sleep quality. You’ll also hear about the role that your microbiome plays in regulating your sleep, and what you can do to make sure your gut is ready to support high quality rest.  

As always, I’m bringing you all of the science and studies you need, plus attainable, actionable practices you can implement in order to make a positive shift toward becoming better rested. I hope this episode inspires you to prioritize your sleep through your dietary choices and arms you with the information you need to succeed. So click play, take good notes, and enjoy! 

In this episode you’ll discover:

  • The science behind how sleep deficiency impacts your body weight.
  • How sleep deprivation impacts insulin resistance. 
  • The relationship between sleep, hormones, and fat loss. 
  • What cognitive flexibility is, and how a lack of sleep can damage it. 
  • How serotonin levels can affect sleep quality. 
  • In what parts of the body melatonin is produced. 
  • How your microbiome regulates your sleep. 
  • Why potassium is crucial for sleep efficiency. 
  • A list of high potassium foods, and how to incorporate them into your diet. 
  • What you need to know about pesticides in our food supply.
  • How excessive antibiotic use can destroy your gut bacteria.
  • Why your microbiome is like a rainforest.
  • Real food sources of tryptophan, and why you should consume them.
  • How vitamin c can improve your sleep quality.
  • The number one mineral deficiency in the US.
  • How just one alcoholic drink can disrupt your sleep cycles.
  • Two realistic steps you can take to help your body process alcohol faster. 
  • The benefits of Epsom salt baths. 

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Direct download: 457-Eat_These_Foods_To_Improve_Your_Sleep_Quality.mp3
Category:general -- posted at: 9:09pm CDT

Every day when you choose what to put on your plate, you are given the opportunity to nourish your body. Not only that, but our food choices also have implications on our families, our communities, and the planet. It matters where your food comes from, it matters how it’s made, and it matters how sustainable it is. 

That’s why Darin Olien is on a mission to redefine superfoods. Darin is a New York Times bestselling author, an exotic superfoods hunter, and the co-host of Netflix’s hit series, Down to Earth. He’s here to talk about advancing our health with nutrient dense foods and creating a more sustainable food system.

You’re going to hear Darin’s insights on transparency in our food system, the importance and function of clean water, and what makes a superfood super. I hope this interview will inspire you to make more intentional and conscious food choices, and to vote with your dollar every time you have the opportunity. Enjoy! 

In this episode you’ll discover:

  • How Darin became interested in nutrition and superfoods.
  • The inspiration for the show, Down to Earth. 
  • Why transparency is important in our food system. 
  • What is actually in conventional bottled water.
  • How water reacts with other compounds. 
  • What TDS is, and why it matters. 
  • Alternative methods for creating clean drinking water.
  • How oxygenated water works. 
  • What you need to know about estrogen-mimicking compounds. 
  • The link between bottled water and hormone disruption. 
  • What ethnobotany is.
  • The benefits of Barukas nuts. 
  • Important sustainability differences between Barukas nuts and almonds.
  • The power of voting with your dollar. 

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Cancer - the very word in and of itself can put a pit in your stomach. We often think of cancer as an indiscriminate misfortune that randomly occurs. But did you know as little as 5-10% of cancers are determined by our genetics? 

That means that upwards of 90% of cancers are controlled by epigenetic factors, and therefore are in our control. There’s no one better to speak on this topic than Naturopathic Oncologist, Dr. Christian Gonzales. On this episode, Dr. Gonzales is sharing the science behind cancer susceptibility, and how cancer actually occurs in the human body. 

You’re going to learn about the power you have to control your health outcomes, how to hedge your bets against cancer, and why having a sense of community can improve our health. Dr. Gonzales is a true expert in this field, and I hope this episode gives you the knowledge and empowerment you need to become your best and healthiest self for years to come. 

In this episode you’ll discover:

  • How Dr. Gonzales became interested in integrative oncology.
  • What cancer actually is, and how it occurs in the body. 
  • The percentage of cancer cases that are truly genetic. 
  • Why cancer is multifactorial. 
  • How UV light can change your DNA.
  • What genetic instability is, and how it happens over time. 
  • How getting closer to nature can help us prevent cancer. 
  • The importance of following your circadian rhythm. 
  • Why a variety of food is nature’s gift to us. 
  • How antioxidants can protect you from the sun. 
  • Better alternatives to chemical-ridden plastic food storage containers.
  • Why some people are more sensitive to mold. 
  • How to build resiliency against mold. 
  • Which epidemic is more detrimental to our health than smoking.
  • How to attract like-minded individuals into your life.
  • Why trauma can be an obstacle to healing, and how to release it.

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In recent years, rates of thyroid disease have skyrocketed. And when you think about it, it’s really no surprise. When it comes to managing our health, the thyroid is a relatively overlooked piece of the puzzle. 

This small but mighty butterfly-shaped organ controls a multitude of functions in the body, including metabolism, tissue repair, hormone production, and more. Because the thyroid controls so many mechanisms in the body, a malfunctioning thyroid can cause symptoms like weight gain, fatigue, inflammation, and memory loss. 

While there’s a lack of accessible information about thyroid health, there’s also a lot of misinformation out there. In his new book, The Thyroid Reset Diet, Dr. Alan Christianson shares his latest research on thyroid health and strategies for restoring thyroid function. On today’s show, he’s sharing incredible insights from his research including statistics on thyroid disease, what you need to know about iodine consumption, and real solutions for regaining thyroid health. Enjoy!  

In this episode you’ll discover:

  • What the thyroid gland is, and what it’s responsible for in the body. 
  • The role that iodine plays in the function of the thyroid. 
  • What the two chemical forms of iodine are. 
  • How much iodine you need for optimal thyroid function. 
  • Why you won’t find iodine listed on food labels. 
  • What can happen if you consume too much iodine.
  • Why thyroid disease rates have roughly tripled in the last few decades.
  • What a thyroid storm is, and the only way to cure it. 
  • The three different types of thyroid diseases.
  • Why iodine is like bleach.
  • How the autoimmune disease, Hashimoto’s thyroiditis, occurs.
  • The three big drivers of thyroid disease. 
  • What you need to know about iodine hiding in your personal care products. 
  • Real food sources of iodine. 
  • Why exercise is a key component of thyroid health. 

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The science behind the microbiome is always evolving. From regulating your immune system to controlling your nervous system, there are many different ways that the microbiome can impact your overall health. We now know that the microbiome is also a key player in deciding how your body processes calories and stores body fat.  

On today’s show we’re diving deep into the connection between the microbiome and body fat. You’ll gain an understanding of how powerful and important your microbiome is, and how improving your microbiome health can positively impact your metabolism. 

As always, I’m bringing you all the latest studies, plus actionable steps you can take to influence the health of your microbiome. Your microbiome is truly an integral piece of regulating your metabolism, and I hope you will find these insights and solutions helpful on your quest for better health. Enjoy! 

In this episode you’ll discover:

  • What influence bacteria can have on calorie absorption. 
  • The importance of thinking of our bodies holistically. 
  • What percentage of the human genome is comprised of viruses.
  • Why the human microbiome is like a rainforest. 
  • The role the vagus nerve plays in the gut-brain connection.
  • Where the word inflammation is derived from. 
  • How pesticides can damage the microbiome.
  • Why the gut is referred to as the second brain. 
  • The reason why so many toxic substances are allowed in our food system.
  • What the leading cause of hypertension is.
  • How overuse of antibiotics can damage the microbiome. 
  • Specific negative impacts that sugar has on the gut.
  • The number one way to increase your microbiome diversity. 
  • Real food sources of prebiotics you can incorporate to support your microbiome.
  • The role that resistant starch plays in gut health.  
  • Why eating seasonally can have a positive impact on your health. 
  • Probiotic foods you can add into your diet. 

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Direct download: 453-The_Microbiome-Body_Fat_Connection.mp3
Category:general -- posted at: 7:39pm CDT

The quality of your microbiome has the capacity to impact every part of your health. Gut health is scientifically proven to affect our mental health, susceptibility to chronic illnesses, and even our capability to fight off infections. At a time when the function of our immune system is especially vital, this is a conversation that we need to be having. 

One of the foremost experts in the field of gut health is Dr. Steven Gundry. Dr. Gundry is a researcher, bestselling author, and practicing physician who has dedicated his life’s work to helping people take control of their health. His work is focused on simple nutrition and how it affects the microbiome.

On this episode of The Model Health Show, Dr. Gundry is sharing how you can reduce inflammation and improve your gut health so that you’re better suited to fight viral infections. This episode contains conversations on leaky gut, food quality, and small, uncomplicated changes you can make to improve your immunity. I hope this episode empowers you and reminds you of your agency over your well-being and your life. 

In this episode you’ll discover:

  • The importance of the human virome.
  • What bacterial phages are.
  • How your microbiome is like a cloud computer. 
  • The root of the word pasteurization. 
  • How the human genome compares to other species. 
  • What the holobiome is.
  • The role vitamin D plays in the functionality of the immune system.
  • Why vitamin D supplementation is especially important for black and brown folks.
  • The link between chronic illnesses and leaky gut. 
  • How rationing during World War II impacted the health of Americans. 
  • What green force life energy is. 
  • How food quality can help us coexist with viruses and bacteria
  • What you need to know about disinfectant products. 
  • Why peanut allergies are more prevalent now. 
  • How fasting can make your immune system stronger. 
  • One small change you can make to improve your ability to fight infections.

Items mentioned in this episode include:

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We’ve all heard the mantra “calories in, calories out.” While it sounds like a failproof formula for weight loss, it’s actually a radical oversimplification of nutrition. Not to mention, the saying undermines the innate intelligence and adaptivity of the incredible human body. 

Behind the scenes, there are many more variables than just calories consumed and calories expended. Today you’re going to learn about seven factors that impact how the body processes and absorbs calories. I’m going to walk you through a useful acronym you can use to remember the things that control how calories behave in our bodies.

More importantly, you’re going to walk away with real world, tangible steps you can take to optimize your diet and metabolism. I hope this information empowers you to make more informed food choices, so that together we can shift the paradigm around calories and weight loss. Enjoy! 

In this episode you’ll discover:

  • What percentage of American adults are metabolically healthy. 
  • The definition of the term epicaloric control. 
  • How inflammation is linked to chronic diseases.
  • The link between the vagus nerve and how calories are absorbed.
  • What SCFAs are and where they originate from. 
  • The types of foods that can reduce inflammation in the gut. 
  • How the liver impacts thyroid function. 
  • What neuroinflammation is and how it impacts the way calories are processed. 
  • How your metabolic rate is like a thermostat.
  • What food can restore function of the blood brain barrier. 
  • Why your body is less efficient at burning processed foods.
  • How cooking foods changes their bioavailability. 
  • What the thermic effect of food is. 
  • How digestive efficiency varies from person to person. 
  • The role that the microbiome plays in digestion and calorie absorption. 

Items mentioned in this episode include:

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Direct download: 451-7_Major_Factors_That_Control_What_Calories_Do_In_Your_Body.mp3
Category:general -- posted at: 8:12pm CDT

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