“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. 

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Themodelhealthshow.com/ITN
• Master Your Mindset with Dr. Michael Beckwith – Episode 495
• Use These Tools to Rise Above Fear & Unlock Your Potential with Jim Kwik – Episode 521
• Transform Your Struggles Into Strength with Cynthia Garcia – Episode 519
• The 6 Pillars of Wealth with Patrice Washington – Episode 520
• Overcome Fear & Develop a Winning Mindset with Tim Grover – Episode 483
• Use Adversity to Your Advantage with Inky Johnson – Episode 518
• Investing in Yourself & The Truth About Visualization with Lisa Nichols – Episode 474

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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. 

Items mentioned in this episode include:

• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• The End of Craving by Mark Schatzker
• The Dorito Effect by Mark Schatzker
• Connect with Mark Schatzker Website / Twitter / Instagram 

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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.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• Genius Kitchen by Max Lugavere
• Genius Foods by Max Lugavere 
• The Genius Life by Max Lugavere 
• Connect with Max Lugavere Website / Podcast / Instagram 

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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.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Beekeepersnaturals.com/model -- Get a special 25% discount on natural remedies!
• Do These Things to Have More Energy with Dr. Andrew Huberman – Episode 523
• The 3 Dominant Fats of the Brain – Episode 496

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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. 

Items mentioned in this episode include:

• PaleoValley.com/model  -- Use code MODEL for 15% off!
• Digestive Wellness by Dr. Elizabeth Lipski
• Connect with Dr. Gabrielle Lyon Website / Instagram / YouTube

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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.

Items mentioned in this episode include:

• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• PiqueTea.com/model -- Use code MODEL at checkout for 10% off!
• Circadian Medicine & Circadian Fasting with Dr. Amy Shah – Episode 468
• Time Restricted Eating Transforms Your Brain with Dr. Andrew Huberman – Episode 524
• Intermittent Fasting & The Principles of Stress with Ori Hofmekler – Episode 261
• The Truth About Intuitive Fasting with Dr. Will Cole – Episode 465
• Circadian Nutrition: The Groundbreaking Science of Meal Timing – Episode 498
• Water Fasting & Metabolic Healing with Dr. Alan Goldhamer – Episode 472
• What Causes Cancer & Cracking the Cancer Code with Dr. Jason Fung – Episode 485
• Your Microbiome and Your Lifespan with Dr. Steven Gundry – Episode 336
• The Secret Life of Fat with Dr. Sylvia Tara – Episode 350 
• Inflammation Masterclass – Episode 497
• Eat Smarter
• Fasting.org
• The End of Alzheimer’s by Dr. Dale Bredesen

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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.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Themodelhealthshow.com/airdoctor -- Purify your air with proven technology!
• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• Do These Things to Sleep Better at Night with Dr. Andrew Huberman – Episode 523 
• Sleep Smarter 

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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. 

Items mentioned in this episode include:

• PaleoValley.com/model  -- Use code MODEL for 15% off!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Anxiety, Fear, & The Risk of Death From COVID-19 – Episode 506
• Eat Smarter
• Sleep Smarter 

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