The Model Health Show

The human brain is an incredibly complex and dynamic organ. It controls so much of who we are and how we operate, including everything from memory and emotion to vision and hunger. And with an increased prevalence in mental illnesses and neurodegenerative diseases, it’s more important than ever that we understand how our brain works so we can optimize its function and longevity. 

Today you’re going to hear a compilation of two of my previous interviews with Dr. Daniel Amen. Dr. Amen is a leading brain health expert and double board-certified psychiatrist, and the founder of Amen Clinics, home to the world’s largest database of brain scans. If you’re interested in improving your brain health, there’s no one better to learn from than Dr. Amen.

You’re going to hear about how brain health influences mental health, the state of psychiatry and mental health in the US, and how we can begin to take a root-cause approach to improving mental health. We’ll talk about specific strategies you can use to lower brain inflammation, improve brain blood flow, and so much more. Dr. Amen is also sharing powerful information about cultivating happiness and empowerment. Enjoy! 

In this episode you’ll discover:

  • What percentage of Americans have been diagnosed with a mental illness. 
  • The connection between mental health and brain health.
  • How deprivation can lead to imbalances in the brain. 
  • What SPECT imaging is, and the three things it can tell you about your brain.
  • How improving brain health can increase the efficacy of therapy.
  • Why fame is horrible for the brain.
  • How understanding your brain type can help you make better decisions. 
  • The importance of having adequate blood flow to the brain.
  • Why improving your health should be based in love. 
  • How to improve your omega 3 levels and reduce inflammation.
  • What PTSD looks like on a brain scan.
  • The connection between body weight and blood flow to the brain.
  • How leaky gut contributes to leaky brain. 
  • The importance of high-quality sleep for brain health.
  • Critical health factors to check before beginning psychiatric medications. 
  • How improving brain health can reduce rates of incarceration and addiction. 
  • What part of the brain feels pleasure. 
  • How brain scans of the prefrontal cortex can indicate happiness levels.
  • Why a healthy brain is the key to happiness.
  • The different brain types, and how they view the world.
  • An important connection between low-quality food and inflammation. 
  • The relationship between the amygdala and fear. 
  • How the American government contributes to mental illnesses. 
  • Why prolonged use of technology is unhealthy for the brain.
  • Dr. Amen’s nighttime ritual for happiness and gratitude. 
  • A silver lining of families being home during the pandemic. 

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Throughout our lives, our hormones are constantly fluctuating. Specifically, as we age, our hormone levels tend to dramatically change. And while these shifts are a natural part of our life cycle, it doesn’t mean we’re destined to live with symptoms like poor mood or decreased energy forever. 

On today’s show, you’re going to learn from hormone expert and triple board-certified OBGYN, Dr. Anna Cabeca. In her new book, MenuPause, she shares how to use food as medicine to reduce the symptoms of menopause like weight gain, brain fog, and hot flashes. Dr. Anna takes a well-rounded, holistic approach to healing, and she has helped thousands of folks reach optimal health through improved hormone levels. 

No matter what stage of life you’re in, understanding how your hormones work is critical. This episode is full of key insights and actionable steps you can take to balance your hormones and feel your best. You’re going to learn about the relationship between some of our most important hormones, specific foods to eat to support hormone health, and so much more. I hope you enjoy this episode with the amazing Dr. Anna Cabeca! 

In this episode you’ll discover:

  • Why our hormones are energetic molecules. 
  • What the hormone hierarchy is and how it works. 
  • The most important hormone in the human body.
  • How oxytocin operates in the body. 
  • The effects stress can have on our hormones. 
  • Dr. Anna’s personal journey of undergoing menopause twice.
  • The relationship between cortisol and our reproductive hormones.
  • Why cortisol impacts oxytocin. 
  • What your urine pH can tell you about your overall health.
  • The connection between nutrient-rich foods, the microbiome, and health.
  • One of the first dietary changes Dr. Anna implements in her patients.
  • The relationship between aging and insulin resistance. 
  • How insulin resistance can contribute to hot flashes. 
  • The problem with replacing testosterone. 
  • Why intermittent fasting is helpful for optimal brain function. 
  • How menopause symptoms can be alleviated with a ketogenic diet.
  • What the side effects of hormone replacement therapy are. 
  • The best foods to support hormone health. 
  • Why alkalinizing the body is the key to optimal health. 
  • What andropause is. 

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Did you know that light therapy can improve your sleep, promote healing, and reduce inflammation? Humans are deeply influenced and shaped by our environment, and light is an important factor in maintaining optimal health. On today’s show, you’re going to learn about the numerous benefits of light therapy. 

Our guest today is Dave Asprey. He is a four-time New York Times bestselling author, the host of The Human Upgrade Podcast, and the founder of Upgrade Labs. For the last two decades, Dave has worked to discover the best ways to improve human functionality and performance. As the creator of TrueLight, Dave is a leading voice in the space of light therapy for optimizing overall health. 

On today’s show, you’re going to learn how light impacts mitochondrial function, energy levels, inflammation, and so much more. We’re also going to discuss the link between circadian rhythms and fertility, and how factors like modern farming and birth control can impact human health long-term. This conversation is full of information you can use to restore your health; I hope you enjoy this interview with Dave Asprey! 

In this episode you’ll discover:

  • How the circadian clocks in your bodywork.
  • What the suprachiasmatic nucleus is, and its main function. 
  • The history of red light therapy. 
  • How red light has an anti-inflammatory effect. 
  • Five components of light exposure that can impact your health.
  • How food timing impacts your circadian clocks.
  • The way having sex changes your hormones. 
  • How circadian rhythm impacts fertility. 
  • The dangers of using hormonal birth control. 
  • How glyphosate impacts human health.
  • The restorative power of minerals. 
  • How your cells’ mitochondria function. 
  • What to eat for better fertility. 
  • How mycotoxins can impact your metabolism. 
  • The main purpose of testosterone, and how it affects men & women.
  • Why thyroid health is integral for overall health.  
  • What it means to be dangerous. 
  • The fastest fix for optimizing your brain health.
  • How processed seed oils contribute to obesity. 
  • The best fats to eat. 

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Modern medicine tends to divide the human body into separate, distinct systems but our bodies are complex entities that are intricately connected. The field of gut health is constantly evolving, and the more we learn, the more we understand about the body’s expansive interconnectedness. Our gut health impacts a myriad of functions in the body, including metabolism, immune health, and even our mental health. 

One of the leading experts in dissecting the relationship between food and mood is Dr. Uma Naidoo. She is a Harvard psychiatrist, professional chef, and a nutritional specialist. Her specialty is Nutritional Psychology—a field that approaches mental health in a holistic and integrated way. On this episode of The Model Health Show, Dr. Naidoo is back to share powerful insights on how what we eat affects our mental health. 

You’re going to hear key insights on the gut-brain connection, and how taking a wider perspective on mental illnesses can facilitate healing. You’re going to learn what to eat for better mental health, including specific nutrients and foods you can incorporate into your diet. Dr. Naidoo is a true expert in all things psychiatry, and I think you’re going to love her realistic and balanced approach to boosting your mood through diet. Enjoy! 

In this episode you’ll discover:

  • The connection between mental health and physical health.
  • How your diet impacts your mental well-being. 
  • What the gut-brain connection is, and how it influences mental health.
  • The definition of Nutritional Psychiatry. 
  • Why taking a holistic approach to mental health is so important. 
  • The role that therapy and medication plays in Nutritional Psychiatry. 
  • Why the standard practice of diagnosing mental illnesses is antiquated.
  • How nutrition can impact the symptoms of anxiety.
  • The connection between serotonin and gut health. 
  • Why SSRIs can cause gastrointestinal distress. 
  • How leaky gut is initiated. 
  • Why your gut microbes need fiber.
  • How optimizing your fatty acid ratio can improve gut dysbiosis.
  • The problem with food wars and strict food rules. 
  • What to look for when reading food labels.
  • The role that balance, moderation, and inclusivity should play in your diet.
  • What resistant starches are. 
  • The connection between inflammation and trauma. 
  • How our bodies can carry trauma on a long-term basis.
  • The mental health benefits of drinking coffee.
  • How dehydration can present as anxiety symptoms. 
  • The power of healing your mind. 
  • Specific foods that are rich in Omega 3 fatty acids. 

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No one can give you permission to change your life because real transformation comes from within. It requires constant and intentional effort and courage. Most importantly, transformation requires a profound level of honesty and self-reflection. If you’re ready to tap into your potential and create different results, today’s show is for you. 

Dr. Eric Thomas, also known as ET, is one of the top motivational speakers in the world. His message of empowerment, determination, and success has resonated with millions of folks who have decided to break disempowering patterns and redefine greatness for themselves. In his new book, You Owe You, ET teaches the importance of taking responsibility for your life in order to reach your potential. 

On this episode of The Model Health Show, ET is back to share life-changing principles to motivate you to find your purpose and take control of your life. You’re going to hear proven relationship tips, how to take ownership, and real tips for identifying and accessing your unique superpowers. If you’re ready to take control of your mind and tap into your greatness, just press play! 

In this episode you’ll discover:

  • What it means to be sharpened by a relationship.
  • The importance of removing your ego from your relationships. 
  • Three words that transformed ET’s life. 
  • How to begin taking ownership for your life. 
  • Why victimhood is a mindset. 
  • How taking responsibility gives you power. 
  • The life-changing power of owning your decisions. 
  • How setting standards and boundaries for yourself can protect you.
  • Why victimhood is a mindset & what it means to have a victor’s mentality. 
  • The relationship between excuses and execution. 
  • How to identify your unique gifts & superpowers. 
  • The connection between adding value and finding your purpose.
  • How to connect with yourself and listen to your own voice. 
  • Why changing your environment will not change your life. 

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Creating a healthy lifestyle starts with consistently implementing healthier habits. For better or for worse, we all have habits that have been deeply engrained into our routines for years. Deciding to change a deep-rooted habit takes a great deal of introspection, accountability, and intention. On today’s show, you’re going to hear eight strategies you can use to reprogram your thinking and start shifting toward healthier choices. 

You’re going to learn about the power of self-assessment, how your environment influences your behaviors, and how to cope with failure. This episode features science-backed information on how your biology can impact your choices, how reward pathways in the brain work, and so much more.  

If you’ve ever struggled to change your habits, these tips will help you better understand your psychology and how to create sustainable changes. I hope this episode empowers you to take control of your thoughts, actions, and behaviors so you can create the life you want to live. Enjoy! 

In this episode you’ll discover:

  • How many deaths per year are caused by suboptimal diet.
  • The connection between our decisions and our identity.
  • How to use self-assessment to shift your behaviors.
  • Four different personality types when trying to make a habit change.
  • Why your environment influences your habits. 
  • What it means to put a spotlight on blind optimism. 
  • How to reframe failure and become more resilient.
  • An important distinction between reacting and responding.
  • How to use meditation to become less reactive. 
  • What instinctive elaboration is, and how it can inform your behaviors.
  • How to practice more mindfulness and awareness. 
  • The best way to leverage your brain’s reward pathways. 
  • How your sleep can impact your hunger levels and cravings.
  • The number of Americans that are sleep deprived. 
  • How to make your brain more resilient to stress. 
  • The mental and physical benefits of cold immersion. 

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Direct download: 616_-_How_To_Reprogram_Your_Brain_To_Make_Healthy_Choices.mp3
Category:general -- posted at: 5:00pm PDT

Between work and family responsibilities, most of us have a full schedule—and when life gets especially busy, exercise can often be the first thing to fall off your list of priorities. But you don’t need to spend hours in the gym every day to reap the multitude of benefits that come from adding movement to your routine. On today’s show, you’re going to learn about the best exercises to incorporate for maximum benefits if you’re short on time. 

Today’s guest, Kelsey Heenan, is a fitness expert and the co-founder of HIITBURN. Kelsey has worked with folks from various backgrounds and fitness levels, including professional athletes and Olympians. Her approach to exercise and nutrition is centered around freedom, balance, and sustainability. On this episode of The Model Health Show, Kelsey is back to share her best tips to not only transform your body composition, but to upgrade your confidence and mindset as well. 

You’re going to learn about the various benefits of interval training, and why foundational movements are often the most impactful. Kelsey is sharing insights on building confidence through creating habits, and how to get the most bang for your buck with your workouts. We’re also talking about consistency, accountability, and how to find a way of eating that works for you. Enjoy!

In this episode you’ll discover:

  • How resistance training can impact your brain plasticity. 
  • The most important thing to consider when choosing what type of exercise to do.
  • Why interval training is a great solution for folks with limited time.
  • A huge misconception about high-intensity interval training. 
  • The benefits of using foundational movements in your training program.
  • How to measure your progress holistically. 
  • The connection between developing skills and building confidence. 
  • Why having respect for your body is so important. 
  • How walking can help increase fat loss. 
  • A great exercise for improving muscle imbalances. 
  • How having a community can improve your consistency. 
  • Why habits supersede motivation. 
  • How to learn how to do pull-ups.
  • The power of the mind-muscle connection. 
  • How to create awareness around your relationship with food.

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Have you ever thought about what your skin can tell you about your overall health? Whether it’s dry skin, acne, or eczema, the presentation of your skin can often indicate a deeper issue happening internally. Instead of treating these conditions as isolated problems, it’s important to take a holistic approach and address underlying imbalances or inflammation from the inside out. 

Today’s guest, Dr. Trevor Cates is a naturopathic doctor, bestselling author, and the founder of The Spa Dr. She helps patients worldwide treat skin conditions and balance hormones through holistic methods. In her new book, Natural Beauty Reset, Dr. Cates explains how to address underlying imbalances and optimize health with a root-cause approach that leads to healthy, vibrant skin. 

You’re going to hear how your food choices impact your skin and how addressing gut health can improve your appearance. Dr. Cates is sharing important principles on topical skincare, including the truth about personal care ingredients, pH levels, and sunscreen. You’ll learn about the skin microbiome, how stress can present on the skin, and the most common mistakes folks make with their skincare routine. Please enjoy this interview with the amazing Dr. Trevor Cates! 

In this episode you’ll discover:

  • How sleep deprivation can impact your skin health. 
  • What connection the thyroid has with the skin. 
  • How your skin can give you clues about your health. 
  • What leaky skin is. 
  • Warning signs that your skin’s barrier function has broken down.
  • The #1 trigger food for skin problems. 
  • How insulin production can cause acne breakouts. 
  • The best way to determine if dairy consumption affects your skin.
  • How the skin microbiome works. 
  • What you should know about the gut-skin connection. 
  • How frequent hand sanitizer use impairs the skin microbiome. 
  • What to look for in a facial cleanser.
  • The long-term side effects of using birth control to treat acne. 
  • How stress can worsen inflammatory skin conditions like rosacea and psoriasis. 
  • The connection between self-worth and self-care. 
  • What the ideal pH is for skincare products.
  • Important information about products that claim to be natural.
  • The two most common skincare mistakes. 
  • How to create a DIY face mask. 
  • Why hormone imbalances impact skin health. 
  • The importance of building a consistent, calming bedtime routine.
  • Which foods are the most supportive for skin health.
  • The difference between chemical and mineral sunscreen.

Items mentioned in this episode include:

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