A new study links frequent napping to high blood pressure and an increased risk of having a stroke. This research might alarm you, especially if you’re someone who enjoys taking naps. However, taking naps isn’t inherently bad. The problem is that taking frequent naps may indicate a deeper underlying issue: poor sleep quality at night. 

Sleep is a critical part of your overall health, and not getting enough high-quality sleep can lead to a myriad of problems, including increased risk for multiple chronic illnesses. On this episode of The Model Health Show, we’re going to dive into the science of napping and overall sleep hygiene. You’re going to learn about how sleep debt works, and how it can impact your health. You’ll also learn about sleep cycles, the function of melatonin, and the optimal way to nap. 

Most importantly, we’re going to cover specific things you can do to improve your sleep quality so that you can be well-rested and healthy. You’ll learn how to optimize your sleep environment, how to improve your melatonin production, and so much more. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

• The correlation between taking naps and having high blood pressure. 
• How insufficient sleep can contribute to your risk of developing chronic illnesses. 
• The two kinds of sleep debt. 
• How short-term sleep debt can contribute to insulin resistance.
• What effects sleep deprivation can have on your decision-making skills.
• Why sleeping too little can influence your cravings and hunger hormones. 
• How ghrelin and leptin are impacted by sleep deprivation. 
• The dangers of accruing a long-term sleep debt. 
• An important distinction between nap frequency and nap duration. 
• How long your nap should be to reap the most benefits. 
• What sleep inertia is. 
• The prerequisites for making melatonin. 
• What sleep cycles are and how they work
• How to determine the best time of day to take a nap. 
• The wide range of biological processes that are driven by melatonin. 
• How to improve your sleep quality by optimizing your evening routine.
• The biggest culprit in disturbing our sleep. 
• How using your phone at night can impact your melatonin production.
• The relationship between temperature and sleep quality. 
• Why it’s so important to get sun exposure during the day. 
• The bottom line about taking naps. 

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!  
• Biggest Mistakes People Make When Trying to Get a Good Night’s Sleep – Episode 580

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Brain health impacts every single area of our lives, including our quality of life as we age. Neurodegenerative diseases like Alzheimer’s disease are becoming increasingly more common, but this growing epidemic is not a normal or inevitable part of aging. Genetic predisposition only drives around 5% of cases, so the power is in our hands to implement healthy habits and prevention strategies to ward off neurodegeneration. 

Today’s guest, Dr. Dominic D’Agostino, is an expert in neuroscience and neuropharmacology. He is a tenured associate professor at the University of South Florida, a research scientist at the Institute for Human and Machine Cognition, and the creator of the website, Keto Nutrition. Dom’s impressive resume also includes working as a research investigator on NASA’s Extreme Environment Mission Operation. In his research lab, the main focus is studying the neuroprotective effects of the ketogenic diet, and that’s what you’re going to learn about today. 

You’re going to learn about the connection between brain health and metabolic health. We’re diving into fascinating topics, including how the brain changes as we age, specific biomarkers to measure your overall health, and how indicators like sleep and gut health can impact your brain. Dom is truly a wealth of knowledge, and I hope this episode empowers you to take control of your brain health so you can live your best life as you age. 

In this episode you’ll discover:

• What the hypothalamic-pituitary-adrenal axis is. 
• The percentage of Alzheimer’s disease diagnoses that are genetically driven. 
• How metabolic health is tied to age-related neurodegenerative diseases.
• Specific biomarkers you should be monitoring for brain health.
• The connection between Alzheimer’s disease and glucose metabolism in the brain.
• How elevating ketones improves brain blood flow. 
• What therapeutic ketosis is.
• How the brain’s ability to process different energy sources changes as we age.
• What we know about the metabolic components of Alzheimer’s disease. 
• Different ways to achieve therapeutic ketosis. 
• The connection between neuroinflammation and sleep quality. 
• How zonulin can lead to leaky gut.
• Similarities between leaky gut and junctions in the blood-brain barrier. 
• The link between gut health and the immune system. 
• What metabolic psychiatry is. 
• The benefits of using a continuous glucose monitor. 
• How consuming liquid sugar impacts the gut and metabolism. 
• Why systemic inflammation and neuroinflammation are connected. 
• The best foods to eat for brain and metabolic health. 

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• PiqueTea.com/model -- Use code MODEL at checkout for 10% off!
• Clearly Keto by Dr. Mary Newport 
• Brain Energy by Dr. Christopher Palmer
• Levels.link/model
• Metabolic Health Summit 
• Connect with Dr. Dominic D’Agostino Website / Blog / Twitter / Instagram 

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“Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear.” – Normal Vincent Peale

Confidence is a key player in many areas of life, including reaching your fitness goals, having healthy relationships, and achieving growth in your career. But have you ever thought about where confidence comes from? Today you’re going to learn exactly what it takes to develop radical confidence that impacts every aspect of your life. 

Lisa Bilyeu is the co-founder of Quest Nutrition and Impact Theory. She is the host of the podcast, Women of Impact, and author of the book, Radical Confidence. On this episode of The Model Health Show, Lisa is here to share empowering tenets on cultivating confidence and how to eliminate excuses that are holding you back. You’re going to learn about how to handle fear, how to realistically reach your goals, and specific mindset shifts you can use to live a more authentic and fulfilling life. 

If you want to get honest with yourself and learn powerful tools for growth, Lisa’s insights will resonate with you. This interview contains empowering insights on redefining failure, cultivating a strong sense of self, and so much more. So listen in, take good notes, and enjoy this episode with Lisa Bilyeu! 

In this episode you’ll discover:

• What radical confidence is. 
• Why confidence is a byproduct and not a prerequisite. 
• The relationship between confidence and competence. 
• How to redefine failure. 
• What it means to define your north star. 
• How relying too heavily on gratitude can actually hold you back. 
• What it means to become an excuse terminator. 
• The importance of knowing yourself when you set goals. 
• How to be the hero of your own life. 
• An important distinction between confidence and validation. 
• How to live in alignment with your purpose. 
• The ritual that Lisa uses to cultivate confidence. 
• How to get out of your own way to build confidence. 

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!  
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Radical Confidence by Lisa Bilyeu
• Connect with Lisa Bilyeu Website / Podcast / Facebook / Instagram  

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“Being brave isn’t the absence of fear. Being brave is having that fear but finding a way through it.” – Bear Grylls

Fear is an innate part of the human experience. Although you might minimize fear as a basic emotion, fear is a complex process that triggers a series of physiological changes within the body. Fear isn’t inherently bad—in fact, fear is hardwired into our brains to keep us safe and alive. The key is to have a healthy relationship with fear and to be aware of how it impacts all areas of our lives.

Today’s guest, Tony Blauer, is a self-defense coach and fear management, expert. Through his company, Blauer Training Systems, his mission is to empower folks to reframe their relationship with fear in order to maximize performance. With over four decades of experience, Tony is a leading authority in the self-defense industry. He’s implemented scenario-based training for individuals and organizations across the world, including military, law enforcement, leadership teams, and the general public. 

This episode is full of life-changing principles you can implement to better your de-escalation skills and self-defense knowledge. We’re going to discuss trusting your instincts, identifying your vulnerabilities, and what it truly means to have courage. Tony is a wealth of information, and I hope this information gives you a wider perspective on fear and safety. So click play, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

• How your thoughts and emotions impact your biochemistry. 
• An important distinction between physiological fear and psychological fear. 
• Why improving your self-awareness is a superpower. 
• What it means to know fear. 
• How fear and intimidation are connected. 
• The role of de-escalation in self-defense. 
• What the three D’s of self-defense are. 
• How to approach violent situations like an architect. 
• Why you should always trust your gut instincts. 
• What the True Safety Model is. 
• How instincts, intuition, and intelligence can keep you safe. 
• The importance of understanding psychological fear. 
• How to identify your vulnerabilities. 
• What situational awareness is. 
• How to practice courage and resiliency. 
• Why your intuition is like a GPS.
• The difference between preparing for probability and possibility. 
• Three things that offenders want in an attack.
• Real strategies for devaluing yourself. 
• The importance of managing fear. 

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Connect with Tony Blauer Website / Instagram / Facebook / LinkedIn

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When you think about improving your health, you probably think about making better food choices, getting more high-quality sleep, or adding more physical activity to your routine. But have you ever considered how your finances impact your overall well-being? Financial stress can manifest physically in many ways, including anxiety, digestive issues, or sleep disturbances. 

If you want to be the healthiest version of yourself possible, you’ve got to consider how to upgrade your financial fitness – and today’s guest is here to show you how. Bret Johnson has created several multimillion-dollar companies alongside his wife Chalene. He runs the operations and finances for his companies, SmartLife, Inc. and Team Johnson. On this episode of The Model Health Show, Bret is sharing what he’s learned about finances throughout his life and career, including the story of how he overcame a gambling addiction and paid off over $400,000 in debt. 

You’re going to learn actionable tips and strategies you can use to uplevel your financial fitness. We’re discussing the truth about credit cards, credit scores, investing, and how to create a money mindset. In the context of health, finances are often overlooked. I hope this episode educates and inspires you to build a stronger financial future for yourself and your family. Enjoy! 

In this episode you’ll discover:

• How stressors like finances can impact your health.
• Distinct ways that money management is like fitness.
• The benefits of using a credit card for your expenses. 
• How technology can help you utilize credit cards. 
• The role that discipline plays in reaching financial goals. 
• Why it’s your responsibility to keep tabs on your credit score. 
• How Bret went from gambling addict to money master. 
• The importance of having multiple streams of income. 
• How much money you should have in an emergency fund. 
• Simple ways to get started investing. 
• Why changing your mindset is critical for changing your financial habits.
• The first step in making better financial decisions. 
• What the S&P 500 is and how it works.
• The pros and cons of investing in an index fund. 
• What percentage of your income should be allocated toward investing. 
• Why your home is not an investment.
• The importance of consulting a CPA before making big purchases.  
• How learning about finances can change your family’s legacy. 

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Wealthfront
• MPI by Curtis Ray
• Money Matters 101
• Connect with Bret Johnson Website / Instagram 

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There’s a lot of conflicting advice about the best way to get results in the gym. And if there’s anyone who knows how to get results, it’s my friend Jay Ferruggia. Jay has been a personal trainer for over 25 years and he has thousands of hours of experience training folks in the gym. He has an impressive resume of advising in major league sports and contributing to magazines and major news networks. 

Jay is one of the most elite fitness coaches in the world, and what I love about him is his realistic approach to training. Jay’s mission is to make fitness simple and efficient. He incorporates key lifestyle habits like getting enough sleep, easy nutrition tips to help maximize your results, and how things like relationships and mindset can impact your fitness goals. 

No matter what your fitness goals are, Jay’s tips can help you achieve them. On today’s show, he’s sharing some of the most common misconceptions about training, the importance of having a plan, and why training for longevity and health is so effective. So listen in, take good notes, and enjoy this episode with Jay Ferruggia! 

In this episode you’ll discover:

• The biggest mistake most people make in the gym. 
• Why your goal should be to build muscle. 
• The role sleep plays in getting lean. 
• Why cardio isn’t the best strategy for fat loss.
• What it means to have a rehabilitative workout.
• The importance of progressive overload, and why form matters. 
• Why having a plan is necessary for body composition goals.
• The role that genetics play in your fitness outcomes. 
• How prioritizing aesthetics can damage your health.
• Jay’s background in the fitness industry.
• How to structure your workouts around the long-term goal of longevity.  
• What role your metabolism and thyroid play in getting results. 
• The dangers of overhydrating, and the importance of electrolyte balance.
• Why your nutrition protocol matters in the long term.
• How helping others can balance your stress levels.
• The role community plays in your growth and strength. 
• Why self-development matters for your overall health. 

Items mentioned in this episode include:

• PaleoValley.com/model600 -- Get a pack of grass-fed beef sticks for just $4.99! 
• DrinkLMNT.com/model -- Get a FREE sample pack with any order! 
• Connect with Jay Ferruggia Website / Podcast / Instagram 

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Inflammation is a necessary part of human biology. It’s a critical function of our immune response that allows us to heal infections and overcome viruses. In fact, inflammation is one of the key components that has allowed us to evolve to this point.

Chronic inflammation, on the other hand, is one of the greatest threats to human health. Chronic inflammation is at the root of most chronic conditions, including cancer, diabetes, and cardiovascular diseases. On today’s show, you’re going to learn exactly what inflammation is, how it occurs in the body and its connection with obesity. 

This episode is my interview with Lewis Howes on his podcast, The School of Greatness. You’ll hear key insights on neuroinflammation, the science on sleep and cognitive function, and the necessary components for optimal brain function. There are so many powerful insights and impactful takeaways in this interview. So listen in and enjoy this episode from The School of Greatness Podcast! 

In this episode you’ll discover:

• The root of the word inflammation. 
• An important distinction between acute and chronic inflammation. 
• How getting adequate sleep can help you reach optimal body composition. 
• The connection between quality sleep and cognitive performance.
• What the glymphatic system is. 
• The number one driving force of the human psyche.
• Why change can be so uncomfortable. 
• How the human brain can sync up with others. 
• The dangers of neuroinflammation.
• How brain inflammation and obesity create a vicious cycle.
• What hypothalamic inflammation is.  
• How your beliefs can affect the way your body processes food.
• The best time to consume indulgent food. 
• Three things that can break down the blood-brain barrier. 
• What structural fats are. 
• The three primary fats that make up the brain. 
• Why DHA and EPA are critical for brain health. 

Items mentioned in this episode include:

• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order! 
• Role of the vagus nerve in the development and treatment of obesity
• COVID-19 Associated Hospitalizations 
• COVID-19 Demographics 
• Underlying Medical Conditions Among Adults Hospitalized with COVID-19 
• The School of Greatness Podcast with Lewis Howes
• Eat Smarter 
• Sleep Smarter  

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In the past century or so, the human life expectancy has increased dramatically thanks to improved environmental factors and advances in modern medicine. But paradoxically, our citizens are sicker than ever. Rates of obesity, type 2 diabetes, and cardiovascular diseases are skyrocketing at an alarming rate. 

Today’s guest, Dr. Gabrielle Lyon is one of the leading experts in human nutrition and the founder of the Institute for Muscle-Centric Medicine. She’s back on The Model Health Show to share about the critical role your muscles play in everything from immune function and cancer susceptibility to longevity and healthspan. Dr. Lyon is passionate about optimizing muscle for vitality and long-term health through evidence-based medicine. 

This episode contains powerful insights on how your skeletal muscle performs as your body armor and the influence it has on your metabolism, immune function, and other necessary processes in the body. We’re digging into the science behind optimal dietary protein intake, resistance training for longevity, and so much more. I hope you enjoy this episode with the one and only, Dr. Gabrielle Lyon!  

In this episode you’ll discover:

• What a geriatrician is. 
• The problem with the term longevity.
• Why skeletal muscle is integral for survivability. 
• How your skeletal muscle acts as body armor. 
• The connection between skeletal muscle and insulin resistance. 
• How body composition and cancer risk are linked. 
• Why building skeletal muscle is beneficial for the immune system. 
• The most under-appreciated organ responsible for metabolic control. 
• Why lack of skeletal muscle is the root of disease. 
• What interleukin 6 is. 
• The truth about fasted training. 
• Why training is so important in mid-life. 
• The role dietary protein plays in longevity and survivability. 
• What to consider when looking at nutrient recommendations. 
• The importance of transparency in science.  
• Dr. Lyon’s recommendations for resistance training frequency and intensity.
• What types of folks should utilize post-workout protein. 

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Connect with Dr. Gabrielle Lyon Website / Podcast / Instagram / YouTube 

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For decades, cardiovascular exercise was considered the gold standard for losing weight. But new science proves that strength training is actually the most effective exercise for fat loss and overall health. Not to mention, strength training is also a powerful tool for improving your cognitive health, metabolism, and so much more. 

Today’s guest, Sal Di Stefano is passionate about teaching folks how to realistically incorporate resistance training into their routine. He is a long-time fitness pro, a bestselling author, and the host at Mind Pump Media. In his new book, The Resistance Training Revolution, Sal Di Stefano outlines why building muscle through resistance training is the key to overall health and longevity. 

You’re going to hear powerful insights on why logging hours on the treadmill might be harming your progress, how your body adapts to workouts, and how to set sustainable health goals. Sal is sharing a wealth of knowledge on the benefits of strength training, plus realistic tips for building muscle in a way that works for your lifestyle. If you want to discover more about maximizing your health through resistance training, there’s no one better to learn from than Sal Di Stefano! 

In this episode you’ll discover:

• Why cardio is ineffective for fat loss. 
• How your body adapts to cardiovascular exercise. 
• Why you shouldn’t consider calories burned during a workout. 
• How weight loss plateaus happen. 
• Why so many people can’t maintain their weight loss over time. 
• The difference between fat loss and weight loss. 
• How strength training can improve your cognitive function. 
• The relationship between muscle mass and insulin sensitivity. 
• How resistance training impacts hormonal health. 
• What proprioception is. 
• The truth about common strength training myths.
• Why focusing exclusively on appearance can be unhealthy.
• The reason why motivation alone won’t help you reach your goals.
• Important questions to ask yourself when setting health goals. 
• How many days per week most folks should train. 
• Why sustainable, behavior-based changes are the most impactful.
• The importance of approaching health from a place of self-love. 
• How to improve your relationship with food. 
• The best way to improve your metabolic rate.
• Why your workouts should be a practice.
• The ideal frequency for training specific muscle groups. 

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order! 
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• The Resistance Training Revolution by Sal Di Stefano
• Connect with Sal Di Stefano Website / Podcast / Twitter / Instagram 

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Even though the United States is the wealthiest country in the world, we have a glaring problem with accessibility to healthy food. According to the USDA, over 35 percent of households with incomes below the poverty line faced food insecurity in the year 2020. Rates of food insecurity were significantly higher than the national average for single-parent homes, as well as Black and Hispanic families. 

Additionally, a 2019 study showed that suboptimal diets were responsible for over 11 million deaths around the world. There’s clearly a huge disconnect between having the access and the knowledge to efficiently fuel our bodies. This is a complex issue and there’s not a straightforward solution. But luckily, there are a few things we can do to start moving the needle in a positive direction. 

Our guest today, Kevin Curry, is a renowned food expert, bestselling author, fitness expert, and the mind behind Fit Men Cook. Kevin is on a mission to make healthy food more affordable, and that’s what we’re going to talk about today. Kevin’s going to be defining important terms like food insecurity and food desert, and we’re talking about the role education plays in improving our collective health. You’re going to learn helpful tips for managing your grocery budget, reducing food waste, how to make your food last longer, and much more! 

In this episode you’ll discover:

• The link between poor diet and rates of disease.
• What you need to know about food shortages.
• The differences between food hunger, food insecurity, and food desert.
• Why healthy food is inaccessible in food deserts. 
• The connection between processed food consumption and obesity.
• How food companies target children in their marketing. 
• The importance of defining nourishment. 
• Why education is an important component of improving our nation’s health.
• Tips for keeping your grocery bill lower.
• How to make your produce last longer. 
• Why eating in restaurants and trying different foods is so valuable. 
• The importance of honoring culture and heritage in your diet.
• Kevin’s favorite foods to eat in the summer. 
• The power of donating to local food banks. 

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• WildPastures.com/model -- Get 20% off every box plus an additional $15 off! 
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• Fit Men Cook by Kevin Curry
• The Fit Cook
• Connect with Kevin Curry Website / Facebook / Twitter / Instagram  

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