The Model Health Show

Every family has its own microculture: a set of beliefs, habits, values, and traditions. Among the numerous external factors that can influence your health and wellbeing, the culture in your household can have a monumental impact on your daily habits. But unlike many other environmental influences, you have the power to intentionally mold your family’s culture.

This episode is my interview on Ever Forward Radio with Chase Chewning. I’m diving into topics like how your environment shapes your behaviors, and the power we each have to create a culture of health in our families. You’ll hear about the importance of contribution and serving others and the innate connection between relationships, food, and health outcomes.   

The best way to begin shifting our culture at large is to start with what we can control: ourselves and our own homes. I hope this episode empowers you to cultivate a family culture of wellness, and arms you with the information and tools you need to positively impact the world around you. Enjoy!

In this episode you’ll discover:

  • Why being of service to others is a superpower.
  • The hard truth about making changes and improving your health.
  • How your environment dictates your behavior.
  • The impact that culture has on willpower.
  • What the tube torus is.
  • The upstream effects that movement can have on your mind.
  • Why prioritizing your health can help you be a better parent.
  • The problem with the US pharmaceutical industry.
  • How many Americans die each year from prescription drugs.
  • The vicious cycle of neuroinflammation, excess body fat, and insulin resistance.
  • How placebo drugs work, and the power of human psychology.
  • The number of American citizens that are overweight or obese.
  • Which compounds in non-stick cookware are harming your health.
  • How to choose cookware for safe and healthy cooking.
  • The power in controlling the controllables.
  • How eating with your family can improve your health outcomes.
  • The most powerful thing you can do to create a culture of health and wellness.

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Direct download: 723_-_How_To_Create_A_New_Culture_Of_Health_For_Your_Family.mp3
Category:general -- posted at: 7:00pm PDT

Just like many other aspects of your life, your health and fitness routines are bound to change throughout different phases. On today’s show, you’re going to hear about how to find balance with your diet and exercise as you age. Our guest, Chalene Johnson, is a fitness icon, entrepreneur, and New York Times bestselling author.

Chalene returns to The Model Health Show for a discussion on finding balance during menopause, how stress can impact your weight, and how your thoughts influence your outcomes. This episode contains conversations on the pros and cons of weight loss drugs, and how to create new routines that serve you and your family.

Chalene is sharing her best tips for evolving your routines and how to create a healthier relationship with your body image. As always, Chalene is bringing her incredible wisdom and insights; I hope you enjoy this interview!

In this episode you’ll discover:

  • How your body and can metabolism shift as you age.
  • Why perimenopause is a pivotal time for a woman’s health.
  • The connection between stress and weight gain.
  • How your thoughts and beliefs can influence your body composition.
  • Why being conceited is actually a positive trait.
  • How changing your thoughts can change your body.
  • The importance of embracing aging.
  • What zone 2 cardio is, and why Chalene changed her approach to exercise.
  • How habit stacking can improve your health and relationships.
  • The nuances of weight loss drugs like Ozempic.
  • How to create a culture of fitness in your family.
  • The power of finding creative ways to be active.

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What drives us to have cravings toward certain foods? And what can we learn from our cravings? On this episode of The Model Health Show, you’re going to learn about what cravings actually are, what causes them, and five specific strategies to stop craving unhealthy foods.

You’re going to learn the evolution of cravings throughout human history, how environmental inputs like stress and sleep can affect your desire for certain foods, and which hormones help regulate your food intake. We’ll dive into the body’s constant search for homeostasis and how cravings factor into that equation.

And once you have a strong foundation of how cravings occur, we’re going to discuss five ways to stop cravings for healthy food. These strategies include regulating your blood sugar, implementing stress relief practices, and a whole lot more. This episode is full of practical tips you can use to reduce cravings – so click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • What cravings are, and what causes them.
  • Three major sources of cravings.
  • What post-ingestive feedback is.
  • How human cravings have evolved over time.
  • The connection between stress levels and cravings.
  • Why neuroassociations with certain people or places can cause distinct cravings.
  • A distinction between cravings and appetite.
  • What the appetite regulating network is, and how it works.
  • How leptin resistance occurs.
  • The link between stress, vitamin C, and cravings for ultra-processed foods.
  • How dysregulated blood sugar can cause cravings.
  • An interesting link between nutrient deficiencies and overeating.
  • What vanishing caloric density is.
  • The important role sleep plays in regulating food cravings.
  • What the #1 blood sugar regulator is, and its function in diminishing cravings.
  • The link between cravings and culture.
  • How limiting ultra-processed foods can help reduce cravings.

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Direct download: 5_Ways_To_Stop_Cravings_For_Unhealthy_Foods.mp3
Category:general -- posted at: 7:00pm PDT

In our fast-paced, technology-centric society, it’s easy to focus on the ways in which our devices are making us more distracted and disconnected. But what if we harnessed the power of technology for good? What if we could utilize technology in a way that could promote neuroplasticity and improve cognition?

Today’s guest, Dr. Adam Gazzaley, is the founding director of Neuroscape at University of California, San Francisco and a professor in neurology, physiology, and psychiatry. He is also the chief scientific advisor and board member at Akili, a company that is dedicated to changing the landscape of cognitive medicine. In this interview, Dr. Gazzaley is sharing the details behind the first-of-its-kind treatment for ADHD—a video game experience.

In this interview, we’re going to talk about the importance of harnessing your attention and how technology can impact your attention span. You’ll learn about the future of experiential medicine, how to improve cognition and neuroplasticity, and so much more. I hope you enjoy this interview with the incredible Dr. Adam Gazzaley!

In this episode you’ll discover:

  • Why our attention is our most valuable asset.
  • The challenges that our technology-driven world has created for our brains.
  • How accessibility to technology changed our attention spans.
  • Why humans are essentially cyborgs.
  • The importance of disconnecting from technology.
  • How your brain handles single-tasking vs. multitasking.
  • Why awareness about the inefficacy of multitasking is critical.
  • How to make single-tasking gratifying.
  • Why technology is a double-edged sword.
  • What neuroplasticity is, and how it occurs.
  • The link between neuroplasticity and technology.
  • How video games can improve cognition.
  • Why experiences can target systems in the brain.
  • The difference between molecular medicine and experiential medicine.
  • Why “chemical imbalance” is an oversimplification.
  • The history of the first FDA approved video game.
  • What experiential medicine is.
  • Why the placebo effect works.
  • Other important modalities for improving mental health.

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We know that heart disease is the number one killer in the US, claiming one life every 33 seconds. By association, cholesterol has become a dirty word in conventional medicine and in the media. But cholesterol itself is not inherently bad—in fact, cholesterol is a critical compound for human health, responsible for immune health, fetal development, hormone production, and so much more.

The rampant demonization of cholesterol has led to numerous problems like pervasive nutrition myths about healthy foods and the overprescription of statin drugs. On this cholesterol masterclass, you’re going to hear powerful insights from Dr. Jonny Bowden on the topic of cholesterol and heart disease. Dr. Jonny Bowden is a board-certified nutritionist, a best-selling author, and a nationally recognized expert in the field of longevity.

You’ll learn the truth about cholesterol, heart disease, and statin drug usage. This episode contains the best information about cholesterol, including its roles in the body, the problem with current testing methods, in which situations statins are an appropriate treatment, and so much more. Enjoy!

In this episode you’ll discover:

  • What cholesterol is and how it functions in the body.
  • The relationship between cholesterol and myelin.
  • An interesting fact about the cholesterol content in human breastmilk.
  • The role cholesterol plays in creating your sex hormones.
  • Why cholesterol gained a bad reputation & why it does not cause heart disease.
  • How observational studies work.
  • Why most statin therapy is based on outdated science.
  • Which population receives zero benefit from taking statin drugs.
  • Why statins were created, and what type of patient they were developed to treat.
  • The connection between statin usage and cognitive impairment.
  • Which biomarker can actually predict cardiovascular events.
  • How the pharmaceutical industry has created statin overuse.
  • What percentage of Americans suffer from insulin resistance.
  • The link between diabetes and heart disease.

 

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Direct download: The_Surprising_Benefits_of_Cholesterol__Dangers_of_Statin_Drugs.mp3
Category:general -- posted at: 7:00pm PDT

Plastic has become one of the most common and convenient substances in our modern world. Especially when it comes to food packaging and food storage, plastic has infiltrated the market, frequently used for everyday items like storing leftovers, bottled water, and baby bottles. However, plastic contains thousands of harmful compounds that have the potential to disrupt your hormones, metabolism, and brain.

On today’s show, you’re going to learn the truth about how plastic usage can impact human health. You’ll hear the studies on how plastic containers can release particles into food, the truth behind plastic regulation in the food system, and the proven detrimental effects of frequent plastic usage. Most importantly, we’re going to discuss realistic ways to reduce your plastic exposure and tips for enhancing your body’s ability to eliminate toxins.

Making a positive impact on your health can be as simple as making practical tweaks to your existing routine. I hope this episode inspires you to reduce your plastic usage in a way that works for your lifestyle and family. Click play to learn more about how plastics are changing human health!

 

In this episode you’ll discover:

  • The impact of microwaving plastic food containers.
  • What microwave safe actually means.
  • The history of plastic production.
  • How exposure to microplastics can impact our biology.
  • The scary truth about using plastic baby bottles.
  • How microplastics and nano plastics can integrate into our tissues.
  • The connection between plastic exposure and risk for developing brain disorders.
  • What xenoestrogens are and how they can impact your body.
  • Why BPA free plastics can also damage your health.
  • The connection between BPA and fertility.
  • Healthier options for food storage.
  • What to consider about drinking from plastic water bottles.
  • The best ways to support your body’s natural detoxification systems.
  • How to approach plastic reduction in a realistic way.

 

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Direct download: How_Plastics_Are_Changing_Human_Health.mp3
Category:general -- posted at: 7:00pm PDT

“Time is more valuable than money. You can get more money, but you cannot get more time.”–Jim Rohn

Our fast-paced culture not only encourages busyness, but in some ways, it mandates it. Most folks have jam-packed schedules consisting of work obligations, commutes, family commitments, and more. But there’s a huge difference between being busy and being productive. Now more than ever, achieving your goals requires you to be intentional with your time.

On today’s show, you’re going to learn strategies for effectively managing your time. This compilation episode will teach you how to improve your focus and time management skills, how to gain clarity and invest your time wisely, and how to create systems that encourage productivity. You’ll hear from thought leaders like Jesse Itzler, Cal Newport, and Jim Kwik. 

Your time is a critical and limited resource, but fortunately, time management is a skill that can constantly be sharpened. I hope this episode brings you inspiration and value. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • What is the greatest superpower we all possess is.
  • Why the concept of moderation can hold you back from success.
  • The importance of evaluating your relationship with time.
  • How to identify the places where you can do your best thinking.
  • What monotasking is, and how to use it to accelerate your productivity.
  • The power of creating systems to diminish decision fatigue.
  • What deep work is, and why it matters.
  • A major flaw in modern work culture.
  • The importance of deep work in the knowledge economy.
  • How deep work can enable you to learn quickly.
  • What attention residue is.
  • The difference between being busy and being effective.
  • Why people who practice deep work are happier.
  • How to utilize rituals to help your brain focus and preserve energy.
  • The perks of practicing boredom.
  • How your thinking influences your life outcomes.
  • Why thinking makes humans valuable.
  • How decision fatigue can deplete your potential.
  • The six thinking hats, and how to use them to change your perspective.
  • Why you should think of your problems as puzzles.

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Direct download: 717_-_Take_Control_of_Your_Time.mp3
Category:general -- posted at: 7:00pm PDT

Eating well has the potential to manifest a variety of changes in your body, including improving your brain function. And at a time when progressive neurodegenerative diseases are at an all-time high, protecting the function of your brain is one of the best things you can do to ensure health and longevity. 

Today you’re going to learn about ten specific foods that have been proven to boost memory, improve focus, and contribute to overall brain health. You’ll hear the studies backing up each food, what you need to consider when sourcing your groceries, plus the best ways to incorporate these nutritional powerhouses into your diet. 

These ten foods are featured in my newest book, Eat Smarter Cookbook. I’m going to share what you can expect from the book, how to incorporate these ten brain-boosting foods into your family’s regular meals, and the best ways to upgrade your plate without sacrificing taste, tradition, or enjoyment. Enjoy! 

In this episode you’ll discover:

  • How acai can reduce neuroinflammation. 
  • The link between belly fat, insulin resistance, and inflammation in the brain. 
  • How to utilize the benefits of acai without disrupting your blood glucose. 
  • What percentage of the average American child’s diet is ultra-processed foods.
  • The health benefits of consuming raw honey.
  • What to look for when shopping for high-quality honey.
  • Which compounds in fatty fish are necessary for brain function.
  • The connection between omega 3 consumption and brain shrinkage rates. 
  • How drinking coffee can reduce your risk of developing progressive brain diseases.
  • The best way to leverage the health benefits of coffee. 
  • Which food can reduce oxidative stress and improve neuron health. 
  • How much cinnamon to consume daily to reap its benefits. 
  • The importance of phospholipids for brain health. 
  • Which nutrient in eggs is critical for memory development. 
  • The role of choline during pregnancy and breastfeeding. 
  • How to utilize the memory-enhancing effects of anthocyanins. 
  • The metabolic and cognitive benefits of incorporating sweet potatoes in your diet.
  • How extra virgin olive oil can improve autophagy in the brain. 
  • Why storage matters when it comes to olive oil. 
  • The role turmeric plays in memory function. 
  • Which ingredient in turmeric can help slow aging of the brain. 

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Direct download: 716-10_Foods_to_Improve_Your_Memory_Focus__Overall_Brain_Health.mp3
Category:general -- posted at: 7:00pm PDT

There’s a pervasive myth surrounding chronic illnesses. Far too many folks have fallen victim to the disempowering idea that our genes dictate our health outcomes. While variants of certain genes can be a risk factor for developing some conditions, genes alone cannot cause disease. The most important factor in determining your health is the choices that you make on a daily basis, because genetic expression is directly impacted by environmental factors like diet, stress, toxic load, and sleep.

Today’s guest, Kashif Khan, is the CEO and founder of The DNA Company and the author of The DNA Way. His work is dedicated to helping folks utilize functional genomics, using insights about their personal genome to optimize their health. In this interview, you’re going to hear the fascinating science on how to prevent disease and age healthfully through lifestyle choices.

You’ll learn the underlying principles of functional genomics, and lifestyle changes you can implement to improve your genetic expression and overall quality of life. This episode contains conversations on how the food industry and the pharmaceutical industry impact our collective health, the role of inflammation in chronic disease, and simple dietary changes that can improve your health. Understanding the ability you have to influence your gene expression can be incredibly empowering, and I know you’re going to enjoy Kashif’s insights on this episode of The Model Health Show!

In this episode you’ll discover:

  • What the main difference between genetics and genomics is.
  • The truth about BRCA gene mutations and cancer risk.
  • How understanding your genome can help inform your choices.
  • Why our body’s detox pathways can’t keep up with our environment.
  • How forever chemicals can make you sick.
  • The difference between food regulations in the US and other countries.
  • How to source high-quality water.
  • Why toilet paper and tampons can increase your toxic load.
  • The scary truth about plastic food storage.
  • Why genes are not the cause of disease.
  • How Kashif got into the field of functional genomics.
  • The importance of understanding systems, not symptoms. 
  • What telomeres are, and how long they should last.
  • A shocking statistic on bankruptcy and healthcare costs.
  • How many of our top killers are rooted in inflammation.
  • Why the American lifespan is declining.
  • An interesting connection between cholesterol and inflammation levels.
  • Why 80% of dementia cases occur in women.
  • The critical role omega 3 fats play in the body.
  • How your microbiome and immune health are connected.
  • The importance of minerals for human health.

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“If you don’t find the time, if you don’t do the work, you don’t get the results.”

-Arnold Schwarzenegger

Almost everyone struggles on some level with incorporating exercise into their routine. Exercise is super important for your total body health, so implementing a routine can help improve your lifespan, boost your metabolism, decrease your BMI, and help you lose weight. Exercise can get you fitter, healthier, and more resilient - and there are quick and easy exercises that are often overlooked that can help you transform your body.

In today’s episode, you’ll learn exercises that are easy to implement and that you could do anywhere - and you’ll discover easy tools to help you add these exercises to your routine and build up to a level you’re comfortable with. I also share some of my favorite tips and aids that will bring your workouts to the next level.

No more excuses - it’s time to tune in, and master ways to build a better body and better health!

In this episode, you’ll discover:

  • Exercises to improve your metabolic health and target your muscles
  • How our bone health affects our lifespan
  • Why Jumping rope can improve bone density and increase muscle power
  • The importance of easing into exercise while training
  • A faster way to lower your BMI than conventional "cardio."
  • The quickest way to improve coordination and motor skills
  • What are “fast-twitch muscle fibers” and how does it change with age?
  • The best pre-workout supplements to help improve your performance
  • Why ketones are essential to your workouts
  • Benefits of stair climbing and how it can be used as an easy exercise
  • What is your VO2 max and how it can impact your cardiovascular health
  • How just 2-10 minutes per day of stair climbing can drastically improve your health
  • The best ways to work on cardio no matter what level or pace you’re at
  • 4 different exercises you can do on any staircase
  • The best intra-workout electrolytes and how they improve your brain function during workouts
  • What are offset training and unilateral workouts and how do they impact your “stabilizer muscles”
  • How everyday actions can actually help target specific muscle groups
  • 7+ easy offset exercises that will improve your muscle function
  • Different training techniques and methods to build resistance

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“Nothing can dim the light which shines from within.”

-Maya Angelou

What is one thing that all successful people have that helps them stand out from the rest, and helps them be successful? The answer is simple: Every aspect of our lives is impacted by our mindset and our mental health … and a healthy understanding of the power within is what makes famous people like Tom Brady and Michael Phelps become successful.

How do you get to where you want to be in life? What do you need to let go of? What new attitudes and behaviors do you need to learn? How can you reach true self-love and self-appreciation?

World-famous peak performance coach, Greg Harden, has helped countless people - including Tom Brady, Michael Phelps, and Desmond Howard - overcome their personal obstacles and change their mindsets. He joins us today to explain how to be successful in life by reinventing your mindset. You’ll learn how to become empowered and change your perspective. Listen in to gain all the tools you’ll need to change your mindset - and become the main character in your life’s story.

In this episode, you’ll discover:

  • How to empower yourself to gain a new perspective.
  • Why being humble is a crucial step to reinventing yourself.
  • The benefits of giving your all - even to things you hate.
  • Why forming better habits can bring you closer to what you love.
  • How self-appreciation can improve your relationship with others.
  • The importance of letting go of the past.
  • How to respond to the obstacles in your life.
  • The power of controlling your thoughts and how you feel.
  • Why it’s crucial to have a mentor or counselor.
  • Important insights about asking for help.
  • How learning from others can help you grow.
  • Ways to get rid of self-defeating attitudes.
  • What is neuroplasticity, and how it affects your brain.
  • How you can see physical manifestations from changing your mindset.
  • The importance of forgiving others for their mistakes and how it affects you.
  • How to create a plan by identifying what works in your life.
  • Why you should organize your thinking and behavior.
  • The secret of what truly sets humans apart from animals.
  • How to get rid of self-doubt.
  • Why you should welcome criticism.
  • What is a SWOT analysis and how can it help you achieve your goals.
  • How to train your mind to overcome losses.

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“Treasure your relationships, not your possessions.”

-Anthony J. D’Angelo

Relationships are the most influential factor in our health, and healthy relationships can literally transform our lives. But how do we know which relationships will be successful? Why is it so important to invest our time and energy in making them work?

Today’s episode is jam-packed with relationship experts who will teach you all about relationships with your friends, family, spouse, and even with yourself.

New York Times bestselling author and viral content creator Jay Shetty knows all about the benefits of close relationships. He’s going to share the true meaning behind the “spark” in relationships and the tools you’ll need to form meaningful connections.

Christine Hassler - expert psychologist, best-selling author, podcast, and television host - will share the truth behind toxic relationships and the reasons why a relationship with yourself is most important.

Jairek Robbins, bestselling author and master coach, explains all the things to avoid in relationships and will teach you the three vital parts of every healthy connection.

Dhru Purohit, bestselling author and host of a major health and wellness podcast, details the types of friendships and how they can influence our quality of life. Learn how to create intentional friendships and how community is the ultimate biohack.

Founder of Rising Woman, one of the biggest online communities with over 3 million readers, Sheleana Aiyana will explain the impact our culture has on relationships and how to qualify people when choosing relationships.

Harvard expert in psychology, Dr. Robert Waldinger, will explain how an 85-year-long study uncovered the surprising truth that people who lived the longest were those who had the warmest relationships with others.

You won’t want to miss this all-inclusive guide to building meaningful relationships!

In this episode, you’ll discover:

  • How the pain of being alone impacts your physical health.
  • The meaning of “first love syndrome” and how it impacts our current and future relationships.
  • How your feelings for a person can change based on the type of date you have.
  • Why “spark” and stress are related and what’s really happening when that spark goes away.
  • The “three date rule” and the best ways to connect on each date.
  • What to talk about on dates to figure out whether to move to the next stage.
  • How people’s actions affect the way we see their personalities.
  • Ways the “halo effect” can cause us to misread a person’s qualities.
  • The connection between healthy relationships and a healthy mind and body.
  • Why a healthy inner image is crucial for successful relationships.
  • The true meaning of forgiveness, and how letting go can heal wounds.
  • How to break the “addiction” to toxic relationships.
  • The fastest way to ruin a relationship and what to avoid.
  • What really happens in an argument.
  • 3 components of a healthy relationship.
  • Tools to get on the same “relationship train”.
  • Surprising benefits of identifying roles in the relationship.
  • The unexpected impact of healthy sleep habits.
  • Ways to improve your communication and listening skills.
  • How to form healthy friendships and why these relationships are vital.
  • The shocking connection between friends and weight.
  • What truly stands in the way of love and relationships.
  • What is a “trauma pattern” and how to overcome it.
  • Ingredients of a healthy inner relationship.
  • How relationships have a direct impact on our lifespan.
  • The key to managing conflict.

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“A daily mind-body practice is non-negotiable.” ~Dr. Sara Gottfried

Hard to imagine something worse than busting your tail to improve your health and seeing no progress. But being confronted with new research that seemingly erects additional hurdles can feel even more defeating. Doing battle with your genetic makeup sounds like a losing fight, right? Luckily, today’s guest brings expert insights that offer solid hope and ways to utilize new research to our advantage.

Dr. Sara Gottfried is not only a leading researcher, physician, NYT best-selling author, and MIT and Harvard graduate… she’s also one of my favorite human beings on the planet. Her patients benefit from her 25 years of medical experience, expertise on hormones, and sensible approach that puts lifestyle changes above sole dependence on pharmaceutical solutions. Dr. Gottfried is the Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, also Director of Precision Medicine at the Marcus Institute of Integrative Health.

This interview’s packed with the latest information on hormones and their effects on our overall health. Plus, proven research that will empower you to notice and deal with invisible stress and ‘normalized’ trauma. Don’t miss Dr. Gottfried’s actionable advice for managing Partial PTSD and toxic stress that gets lodged in your system. Take a listen so you can utilize the powerful trauma remedies we discuss!

In this episode you’ll discover:

●      The crucial factor getting ignored on most health journeys

●      How past trauma affects our stress response system

●      What soul wounds are and their ripple effect on families

●      The 2 bodily systems most vulnerable to toxic stress

●      Big T & Little t trauma nuances

●      Insulin myths

●      What hormones are and the highest-priority hormone

●      Why nearly 100% of Dr. Gottfried’s patients have cortisol issues

●      40+ different adult chronic diseases’ common denominator

●      Why many weight loss efforts are doomed

●      Ideal ways to test your cortisol levels

●      A test to score your adverse childhood experiences

●      Your natural ability to process stress effectively

●      How buried PTSD can rob you of bone strength

●      The power that enriching experiences have over your past

●      When self-reliant adults can expect to feel childhood wounds

●      How creating space helps reframe events

●      Surprising limitations genetics have even on elite NBA athletes

 

Items mentioned in this episode include:

●      Organifi.com/model— Use the coupon code MODEL for 20% off + free shipping!

●      EatSmarterCookbook.com — Preorder the cookbook today & claim your bonuses!

●      Project Ice Storm Study (prenatal maternal stress)

●      Dr. Sara Gottfried on Instagram / Dr. Gottfried’s Website

●      Women Food & Hormones Dr. Sara Gottfried’s latest book

●      Adverse Childhood Experience (ACE) Questionnaire

●      Potential of Environmental Enrichment to Prevent Transgenerational Effects of Paternal Trauma

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Genes play a part in every aspect of our health … but do our genes cause obesity and weight gain? What really fuels our metabolism and impacts our health? Is there any “alternative fuel” option that can make our bodies run smoothly - without side effects?

Dr. Latt Mansor is a renowned world expert on cardiovascular health, metabolism, and ketogenic research. He dedicated his work towards finding that “alternative fuel” - and has successfully developed a way to use ketones as an energy source for the body.

In today’s episode, you’ll hear from Dr. Latt Mansor himself who will reveal that genes don’t cause obesity - and that there are many ways to jump-start your journey toward better health. Dr. Mansor will bring to light the benefits of ketones, how they can affect the different parts of your body, and how to use them as a tool to guide your own lifestyle habits onto a healthier pattern. You’ll learn some valuable tips to make the most out of ketones and some of the best tools to use on your journey!

In this episode, you’ll discover:

  • What really causes obesity
  • How to provide our bodies with the best building activities and nutrients
  • How to use ketones as an energy source
  • The ways ketones affect our metabolic health
  • The impact ketones have on our brain and heart
  • What happens when your metabolism isn’t functioning the way it should
  • The many benefits of using turmeric supplements for weight loss and overall health
  • The truth about weight loss medication
  • Why using weight loss drugs isn’t always the answer
  • How to naturally produce ketones in the body
  • The importance of ketones to the body’s energy levels
  • How athletes can successfully benefit from ketones
  • The relationship between blood glucose and ketones in the body
  • Using ketones for performance and training
  • The importance of doing your own research on scientific studies
  • How and when the body creates ketones from fat to maximize weight loss

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There is a myriad of ways in which our Western diet and lifestyle are depleting our health, including their impact on gut health. Both your gut microbiome and the integrity of your gut lining are key components of your overall health, affecting your immune function, inflammation levels, and risk for chronic diseases. On today’s show, you’re going to hear a wealth of insights on how (& why) to improve your gut health. 

On this compilation episode of The Model Health Show, you’re going to hear three of the most profound messages from my past interviews with integrative gastroenterologist, Dr. Robynne Chutkan. She is the author of multiple digestive wellness books, including Gutbliss, The Microbiome Solution, & The Anti-Viral Gut. Dr. Chutkan is one of the most influential figures in the gut health space for her practical and effective approach to combating common digestive symptoms naturally, replenishing the microbiome, and building resiliency.

You’re going to hear the cutting-edge science on optimizing gut bacteria, the problem with some of the most commonly prescribed drugs in the US, how to quickly improve the health of your gut, and so much more! I hope you enjoy this knowledge and practical tips from the one and only, Dr. Robynne Chutkan!

In this episode you’ll discover:

  • The adverse effects of taking proton-pump inhibitors for acid reflux.
  • Why stomach acid is one of your body’s most powerful tools.
  • Six common foods that can cause gas and bloating.
  • The role alcohol can play in digestive distress.
  • An interesting difference between male and female digestive anatomy.
  • How the menstrual cycle can affect digestion.
  • Why rates of ulcerative colitis and Crohn’s disease are increasing.
  • The role diet plays in autoimmune digestive diseases.
  • A shocking link between antibiotic overuse and cognitive decline.
  • Questions to ask your doctor before taking antibiotics.
  • What polypharmacy is.
  • The intimate connection between the immune system and the gut.
  • What terrain theory is.
  • Why your stool is an important indicator of your health.
  • The connection between poor COVID-19 outcomes and obesity.
  • Why we need to approach obesity as a societal issue.
  • How your mucus acts as one of your body’s key defense systems.
  • The best ways to promote healthy mucus production.
  • What percentage of the human genome is viral.
  • The power of eating fermented foods.
  • How nature can support your microbiome.
  • Things to consider about your medications and the role of your physician.

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Blood glucose, or blood sugar, is your body’s main energy source. Although blood sugar is a critical part of your physiology, more is not better. Elevated blood sugar is a component of prediabetes and type 2 diabetes, conditions that affect millions of Americans. But even if you have normal blood sugar, keeping your levels in check is a powerful way to ensure optimal health both today and in the future.

Today you’re going to learn from the most renowned experts in the world on how your blood glucose levels impact nearly every aspect of your health, including risk for chronic diseases, your daily quality of life, inflammation levels, and metabolism. You’ll also learn the science of balancing your blood sugar through nutrition, exercise, and research-backed hacks. This powerful compilation features some of the brightest minds in the space of optimizing glucose levels, including Dr. Casey Means, Jessie Inchauspé, and more.

You’re going to learn about the link between frequent glucose spikes and diseases like dementia and heart disease. You’ll hear about the importance of glucose stability for the aging process, mitochondrial function, and many other processes in the body. Taking charge of your blood sugar levels is one of the most impactful things you can do for your health, and I hope this episode arms you with the information you need to feel empowered.

In this episode you’ll discover:

  • How the rates of prediabetes and type 2 diabetes have increased in recent decades.
  • The negative consequences of a glucose spike.
  • How a blood sugar rollercoaster impairs your mitochondria.
  • The connection between blood sugar and inflammation.
  • What glycation is, and how balanced blood sugar can help you reduce it.
  • The link between a carbohydrate-rich diet and Alzheimer’s disease risk.
  • How your A1C level correlates to brain shrinkage.
  • The number one way to turn on BDNF and grow new brain cells.
  • How consistently high blood sugar levels can damage your tissues.
  • The total amount of sugar that should be in the human bloodstream.
  • Why low insulin levels are the key to burning fat.
  • The science of autophagy, and the role fasting plays in regulating blood sugar.
  • Which major illnesses are related to dysregulated blood sugar levels.
  • How many Americans have prediabetes or type 2 diabetes.
  • The link between glycemic variability and heart disease.
  • Which breakfast foods are the worst for your blood sugar.
  • Strategies for balancing your plate.
  • The #1 macronutrient for healthy blood sugar management.
  • How processed foods can disrupt your body’s inner guidance system.
  • Why eliminating liquid sugar can quickly improve your health.
  • How building muscle can help your body eliminate excess glucose.
  • The surprising role vinegar can play in regulating blood glucose levels.
  • How consuming fiber before a meal can reduce glucose spikes.

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Our mindset is a culmination of our perceptions, and expectations, and experiences. Every area of our lives is impacted by this lens through which we view the world. Our habits, relationships, decisions, and outcomes are all influenced by the way we view ourselves and the environment around us. If you want to achieve new goals, improve your relationships, or uplevel your health, building a stronger mindset is key.   

Today’s guest, Jon Gordon, is a 14x bestselling author, keynote speaker, and mindset and leadership expert. He’s joining us on this episode of The Model Health Show to share practical strategies and mindset shifts from his new book, The One Truth. These profound insights will help you elevate your mindset, build resilience, and better navigate obstacles.

You’re going to hear about cultivating a more balanced mindset throughout life’s stressors, how practicing gratitude can help you accumulate more positivity on a regular basis, and how to overcome negative thoughts. We’ll also talk about the role that nutrition, exercise, and mindfulness play in our mental health. Jon Gordon has a wealth of both personal and professional experience in the realm of building a positive mindset, and I hope his insights resonate with you.

In this episode you’ll discover:

  • An important insight about being irritated by traffic.
  • The difference between a low state of mind and a high state of mind.
  • How to cultivate a more balanced mindset.
  • The truth about negative thoughts and where they originate from.
  • What the root of the word anxious is.
  • The power of taking a ten-minute gratitude walk daily.
  • How practicing gratitude can help you generate more positive thoughts.
  • What the five Ds are, and how to overcome them.
  • The meaning behind the acronym, TUNE.
  • Jon’s personal story of becoming more positive-minded.
  • Strategies for tuning into a higher frequency, & the value of helping others.
  • Why taking responsibility can transform your life.
  • The link between diseases and negative emotions.
  • What role nutrition plays in mental and brain health.

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“When you drop any new idea in the pond of the world, you get a ripple effect. You have to be aware that you will be creating a cascade of change.” – Joel A. Barker

American culture is built on the foundation of busy schedules, desk jobs, screen time, and a myriad of factors that contribute to sedentary lifestyle. The health consequences of not getting enough physical activity include increased rates of diseases like type 2 diabetes and obesity. If we want to change the rising rates of disease and illness in our society, we have to begin in our own homes.

Today you’re going to learn five science-backed ways to create a culture of health and wellness in your family. This episode contains valuable insights on intentionally crafting a culture of health, the power of modeling behaviors for your children, and how to view your family structure as a team. You’ll hear specific strategies you can use to empower your family members and encourage healthy behaviors that will become second nature. 

One of the most influential gifts we can give our families is a healthy lifestyle that allows them to thrive in all areas of life. I hope this episode inspires you to arm your family with the tools and behaviors they need to tap into the benefits and joy of a healthy lifestyle. So click play and enjoy the show!

In this episode you’ll discover:

  • The connection between strong relationships and good health.
  • How culture is defined, and the role it plays in our behaviors and health outcomes.
  • What percentage of the average American’s diet is comprised of ultra-processed foods.
  • Why shifting the culture is the key to improving rates of disease.
  • What percentage of American adults are metabolically healthy.
  • The role of enjoyment in food.
  • Why modeling healthy behaviors to your children is critical.
  • How to incorporate a spectrum of challenge levels to your family activities.
  • The root of the word activities.
  • Why scheduling family exercise can be so impactful.
  • How to make health a mandate for your family.
  • The power of creating a team environment.
  • Strategies for getting kids excited about a culture of family fitness.
  • Why changing our collective culture starts in our own homes.

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Direct download: 706_-_5_Keys_to_Unstoppable_Family_Fitness.mp3
Category:general -- posted at: 3:56pm PDT

Mental health issues aren’t just reserved for adults. Unfortunately, the rates of anxiety, depression, and suicide have increased across the board in our youth. Protecting the health and well-being of our children is of upmost importance, and today’s episode highlights the urgency of using science-based principles to address the growing epidemic of mental health issues in children.

Dr. Caroline Leaf is a brilliant cognitive neuroscientist, best-selling author, and mind expert with decades of experience in helping folks harness the power of their minds to live their best lives. Today, she’s back on The Model Health Show to share important and timely insights on helping our children develop their resiliency, manage their emotions, and improve their mental health.

This interview contains necessary conversations on modeling mind management to our children and how to approach mental health as a parent. You’ll learn how to redefine the way you think about thoughts, emotions, and even diagnostic labels. Dr. Leaf is an incredible resource in the field of mental health, and I know her insights and research will resonate with you. Enjoy!

In this episode you’ll discover:

  • What psychoneurobiology is.
  • The critical connection between the brain and the mind.
  • Why your mind is your life force.
  • A history of mental health conditions in children.
  • Why our mental health crisis is due to mind mismanagement.
  • What the human biofield is.
  • The different components of the human mind, and their roles.
  • Why your thoughts are physical entities.
  • The role that empowerment plays in suicide rates.
  • How a negative thought is like a virus.
  • The importance of building psychological resilience.
  • A difference between helicopter parenting and safety net parenting.
  • The right way to utilize cognitive behavioral therapy.
  • How to model mind management to your children.
  • What the five-step Neurocycle is.
  • Why our emotions are useful signals.
  • The role of psychiatric drugs and an important message on withdrawal.
  • How labels can influence your self-esteem.
  • Why empowering parents is a key step in improving children’s mental health. 

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The concept of minimalism has gained popularity in recent years for its simplicity and the idea of less as more. Most folks who practice minimalism tend to apply it to their belongings and home, but what if we decided to apply the concepts of minimalism to all areas of our lives? That’s exactly what my friend Light Watkins did when he adopted a nomadic lifestyle in 2018.

Light Watkins is a bestselling author, world-renowned meditation teacher, and speaker. In his new book, Travel Light, he details how to simplify complex topics like meditation, following your inner guidance, and finding your purpose. Today, you’re going to hear seven of these principles that can help you create more streamlined routines, find inner peace, and cultivate happiness.

You’ll learn how to take a minimalist approach to diet and exercise, how to prioritize your happiness, and what it actually takes to find your life’s purpose. This episode is full of insights on how to connect with your inner guidance, how to live a more fulfilled life, and how to make better, more aligned decisions. I hope you enjoy this episode with the one and only, Light Watkins! 

In this episode you’ll discover:

  • Why Light takes a minimalist approach to exercise.
  • A simple nutrition metric you can track to reach your goals, other than calories.
  • The power of building consistency in any habit.
  • Why you should plan your health goals based on your busiest day.
  • What it actually means to practice minimalism.
  • How to prioritize and cultivate inner happiness.
  • A huge misconception about meditation.
  • What it means to have a free-range mind.
  • How to tap into your inner guidance system.
  • Why following your curiosity will lead to finding your purpose.
  • How meditation is like solving a Rubik’s Cube.
  • The power of becoming a student of your own curiosity.
  • How to calculate the hidden cost of any decision.
  • The truth about finding Zen.
  • How to reverse engineer your gratitude.
  • The importance in finding comfort in discomfort.
  • What we can learn from Rosa Parks.
  • Why home is a state of mind.
  • How to allow your purpose to be your best editor.

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“The mind is just like a muscle – the more you exercise it, the stronger it gets and the more it can expand.” – Idowu Koyenikan

Our mindset has a profound impact on our lives and the types of outcomes we are able to achieve. Building a strong mindset is a key component of accomplishing any goal, because it’s your mindset that allows you to stay focused, overcome negative thoughts, and effectively handle challenges.

On this compilation episode, you’re going to hear seven powerful insights from inspiring guests about building mental strength and resilience. These insights will remind you of your power, help you build confidence, and transform your mindset. You’re going to learn from some of the most successful, inspiring minds, including Dr. Eric Thomas, Mel Robbins, Prince Ea, and more.

No matter what you’re trying to achieve or what types of challenges you’re facing, building a strong mindset will help you build confidence and perform at your highest capacity. This episode will help you take responsibility, reframe negative thoughts, redefine failure, and cultivate self-love. I hope you enjoy this compilation episode of The Model Health Show!

In this episode you’ll discover:

  • How taking ownership for your life gives you control.
  • Why making excuses is holding you back.
  • The role your environment plays in your outcomes.
  • Three emotional needs every human has.
  • Why a high five can serve as a powerful affirmation.
  • The most overlooked detail about affirmations and mantras.
  • How stepping out of a victim mentality can give you peace.
  • Why your past traumas can provide an opportunity to help others.
  • How to change the way you think about confidence.
  • The relationship between confidence and competence.
  • Why redefining failure will help you grow.
  • How to reframe your negative thoughts.
  • The difference between pleasure and happiness.
  • Why it’s critical to find and master your craft.
  • The power of vulnerability.
  • How loving yourself can help you love others.

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Building a healthy lifestyle is accomplished by creating new habits, brick by brick, until you have a solid foundation in place. Sometimes implementing new habits can be challenging and uncomfortable, but once you find a routine that is enjoyable, that’s when you really hit your stride. Today’s guest, Gabby Reece, knows a thing or two about creating a fulfilling life that is centered around fitness and wellness.

Gabby Reece is a volleyball legend, a New York Times bestselling author, and speaker. Her career accomplishments are vast, spanning from becoming the first female athlete to design a shoe with Nike, to gracing the cover of numerous prominent magazines. Gabby is also a podcast host, trainer, and a dedicated mother and wife.

In this interview, Gabby is sharing powerful insights she’s learned throughout her life and career. You’re going to learn about how to make your health a priority, the importance of building adaptability and resilience, and how to create a healthy lifestyle that feels authentic. Gabby’s tips will help you change the way you think about training, and help you identify habits that allow you to be your best self in every area of your life. Enjoy!

In this episode you’ll discover:

  • The power in taking the stress out of your health routines.
  • How to create an environment that supports your goals.
  • The best way to influence healthy habits in your partner.
  • A question you should ask yourself to identify your best health practices.
  • How training efficiently can allow you to show up as the best version of yourself.
  • What most people get wrong about fitness.
  • How movement and nutrition can help you manage your emotions and mood.
  • Why building adaptability and resilience is more critical than ever. 
  • The importance of having a passion and purpose.
  • What attracted Gabby to beach volleyball.
  • The power of showing up in parenting and life in general.
  • Why your dreams must be bigger than your achievements.
  • How to separate your accomplishments from your identity.
  • Why you should treat your relationship like a garden.
  • What XPT is and its benefits.
  • The value of forced learning.
  • How creating a practice can make you successful.

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Our bodies are home to trillions of microorganisms, known as the microbiome. Specifically, the science of the gut microbiome has exploded in recent years. Our understanding of our gut, what contributes to its health, and the implications of the gut microbiome are constantly expanding. Your gut health is closely linked to a myriad of health topics such as immune health, metabolism, and risk for diseases.

One of the pioneers in the space of gut health is award-winning gastroenterologist and best-selling author, Dr. Will Bulisiewicz. He is an expert in gut health, microbial health, and nutrition. On today’s show, you’re going to hear a compilation of his top insights from past interviews on The Model Health Show. You’re going to learn essential and powerful information on the link between immune health and the microbiome, what your poop can tell you about your health, and bio-individuality and the microbiome.

We’re also going to talk about the important role that nutrition plays when it comes to gut health, some major issues in our food system that are harmful to our microbes, and how improving your gut health can alleviate a wide variety of symptoms and reduce health risks. I hope you enjoy this compilation with gut health expert, Dr. B!

In this episode you’ll discover:

  • How many Americans suffer from digestive issues.
  • The history of antibiotics and the war on bacteria.
  • Why preservatives in our food supply are antimicrobial.
  • The future of personalized nutrition.
  • What percentage of our genetic code comes from our microbes.
  • The number one symptom of constipation that’s often overlooked.
  • What your poop can tell you about your overall health.
  • How much nutritional education the average Western doctor receives.
  • The fascinating science of bio-individuality and the microbiome.
  • How gut health and immune health are intertwined.
  • Why allergies and autoimmune disease can be a sign of compromised gut health.
  • How your diet can influence your immune health.
  • The most pressing nutritional deficiency today.
  • Why eating a broad diversity of foods is vital for your microbes.
  • What to consider about additives in our food system.
  • How herbicides and pesticides affect the microbiome.
  • What’s behind inflammatory bowel diseases like Crohn’s and ulcerative colitis.
  • How stress and trauma can negatively affect gut health.

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Your life today is the culmination of your daily habits. Whether your goal is to improve your fitness, become more productive, or cultivate stronger relationships, it’s important to take a good look at your habits. When you transform your habits, that’s when you can begin to transform your life.

On today’s show, you’re going to learn about seven accessible and impactful daily habits you can implement to uplevel your body, mind, and spirit. You’re going to hear the science behind how habits like walking, reading, and connecting with others can improve your health and longevity, enhance the power of your mind, and boost your spiritual wellness.

All seven of these habits are effective, free, and most importantly, have a multitude of benefits for your body, mind, and spirit. I hope you enjoy this episode, and I hope you’ll consider applying these habits into your routine. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • How regularly walking can increase your longevity.
  • The connection between briskly walking and diabetes risk.
  • Why walking can protect the health of your brain and boost creativity.
  • The impact reading can have on stress levels.
  • How reading can help slow the onset of dementia.
  • Which bodily functions are enhanced through proper hydration.
  • The cognitive benefits of being hydrated.
  • How social interactions impact our microbiome.
  • What the pan-microbiome is.
  • The link between human connection, oxytocin, and sleep quality.
  • How a consistent meditation practice can reduce inflammation.
  • The multitude of health benefits associated with strength training.
  • Why challenging your body can increase your mental resiliency.
  • The health benefits of engaging in play.

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Direct download: 700_-_7_Daily_Habits_to_Improve_Your_Body_Mind__Spirit.mp3
Category:general -- posted at: 4:51pm PDT

Rates of mental health disorders across the board have skyrocketed in recent years. And like most conditions that plague our society, there’s a lot of talk about treatment options without getting to the root cause of the problem. On this compilation episode of The Model Health Show, you’re going to hear ten empowering insights from top experts in mental health and brain health.

This episode addresses the underlying contributing factors that are influencing our declining rates of mental health—and more importantly, what we can do to fix it. You’ll learn about the connection between metabolic health and mental health, the neuroscience behind happiness, how gut health and inflammation can impact your mental well-being, and nutrition tips to enhance cognitive function. You’re going to hear from brilliant experts in their respective fields, like Dr. Susan David, Dr. Caroline Leaf, and Dr. Christopher Palmer.

Mental health is a vital component of our overall health that impacts every part of our lives, both individually and as a collective society. This episode is full of information and tools you can implement to improve your mental health today. Get ready to take notes, click play, and enjoy the show! 

In this episode you’ll discover:

  • The truth about the long-term efficacy of mental health treatments.
  • What the number one cause of disability is.
  • Why metabolic health and mental health are inseparable.
  • How the pandemic affected the rates of mental health problems.
  • The relationship between happiness and brain function in the prefrontal cortex.
  • How the mind plays a role in mental health challenges.
  • The problem with making a mental health condition part of your identity.
  • How identifying with a label can affect your cognitive ability.
  • Why exercise can be used as a defense against depression.
  • The relationship between depression and expression.
  • How your diet impacts your neurotransmitters.
  • The connection between gut health, inflammation, and mental health.
  • What a metaphysical meal is.
  • How processed food consumption can affect brain development & ADHD.
  • The importance of optimizing your fatty acid ratio for mental health.
  • What brain reserve is, and the importance of building it.
  • How having strong relationships can relieve stress and improve your health.
  • The connection between loneliness and low-level chronic stress.
  • Why our emotions are so valuable.
  • The power in naming your emotions, and what emotional agility is.

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Direct download: 699_-_10_Ways_to_Improve_Your_Mental_Health_TODAY.mp3
Category:general -- posted at: 4:43pm PDT

There are a variety of approaches to fasting, whether it be for weight loss, mental clarity, or for decreased inflammation. But like many other dieting strategies, these frameworks often leave little room for bio-individuality. Finding a health and nutrition approach that works for you requires considering your personality, preferences, routines, and personal health needs.

Our guest, Dr. Mindy Pelz, is a fasting and hormone expert who is passionate about helping empower folks to take control of their health. Specifically, she is on a mission to educate women about their bodies and how to sync fasting with their hormones for optimal results. Today, she’s on The Model Health Show to share how fasting can aid in fat loss and enhanced brain function, and the specifics behind fasting for women.

You’re going to learn about how the human metabolism works, and why fasting is a powerful tool for optimizing your body’s natural functions. We’re going to discuss how external factors like stress can block weight loss, how fasting impacts hormones, and how your metabolic health affects every aspect of your life. If you’ve ever considered incorporating fasting into your routine, these tips are going to help you take it to the next level. So listen in and enjoy this interview with Dr. Mindy Pelz!

In this episode you’ll discover:

  • Why the human metabolism works like a hybrid car.
  • What ketones are and what they do in the body.
  • How fasting can supercharge your brain.
  • The history of fasting in religious and spiritual contexts.
  • Why fasting is a dopamine reset.
  • The importance of being metabolically healthy.
  • A biomarker you can use to measure your metabolic health on a yearly basis.
  • Why calorie restriction diets don’t work long-term.
  • How fasting promotes cellular healing.
  • Why chronic cortisol surges can make you overweight.
  • The relationship between ketones and GABA.
  • What you need to know about obesogens.
  • How fasting impacts female hormones.
  • The relationship between progesterone and glucose.
  • How women can fast in accordance with their cycle. 

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You might think that keeping tabs on your blood sugar levels is only important for folks who have been diagnosed with diabetes. But the truth is, metabolic health is important for all humans. Our metabolic health can have far-reaching impacts on our fertility, body composition, immunity, and so much more.

The good news is, there are a lot of effective, accessible tools and strategies you can use to make a positive impact on your metabolic health. Simple behaviors like creating a balanced meal, utilizing your muscles, and getting adequate rest can significantly move the needle when it comes to stabilizing blood sugar. On today’s show, you’re going to learn about the effects your blood sugar levels have on your overall health, plus realistic tips to stabilize them.

On this compilation episode of The Model Health Show, you’re going to hear some of the best insights from Dr. Casey Means. She is a Stanford-trained physician and the cofounder of Levels. Dr. Means is a wealth of resources in the realm of metabolic health, and in this episode, you’re going to hear her best tips for optimizing blood sugar levels. Enjoy!

In this episode you’ll discover:

  • What your blood sugar levels can tell you about your overall health.
  • The connection between stress and metabolic health.
  • Which major illnesses are related to dysregulated blood sugar.
  • How to create a breakfast that supports healthy glucose levels.
  • Why sleep is an overlooked factor in metabolic health.
  • The bidirectional relationship between metabolic health and mental health.
  • How elevated blood sugar levels can impair the immune system.
  • The role magnesium plays in your body.
  • How adequate sunlight exposure can improve your health.
  • Why obesity and low sperm count are linked.
  • What cardiometabolic health is.
  • The link between erectile dysfunction and depression.
  • What polycystic ovarian syndrome is, and how it’s connected to insulin resistance.
  • How improving your metabolic health can balance sex hormones.

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Your metabolism plays an indispensable role in a multitude of your body’s functions and processes, yet our society tends to reduce metabolism down to a simple piece of the weight loss equation. Today you’re going to learn about the critical role your metabolism has in regulating immune function, inflammation, cognitive function and so much more.

On this episode of The Model Health Show, you’re going to hear snippets of my interview from On Purpose with Jay Shetty. We’re going to dive into the science of metabolism and fat loss, including the epicaloric controllers that influence your health. This interview covers topics like how stress impacts your body, the best foods for reducing inflammation, and the crucial role blood sugar plays in regulating your mood.

You’re also going to hear realistic nutrition swaps and tips you can use to improve your health today. I’m sharing the best fats for brain function, how your diet can impact your relationships, and important mindset shifts that are necessary for up-leveling your health. I hope you find this interview to be both motivating and empowering on your personal wellness journey. Enjoy!

In this episode you’ll discover:

  • Which processes in the body are driven by your metabolism.
  • What immunometabolism is.
  • The roles of glucagon and insulin.
  • What epicaloric controllers are.
  • How consuming processed food impacts your metabolism.
  • The root of the word inflammation.
  • How brain inflammation and excess belly fat are linked.
  • The role the hypothalamus plays in controlling metabolic rate.
  • How many Americans are overweight or obese.
  • The connection between fat cell growth and inflammation.
  • How highly refined seed oils can damage your DNA.
  • Which food is highly effective at reducing brain inflammation.
  • The impact stress can have on your metabolism.
  • How imbalanced blood sugar can negatively affect your reactions.
  • Why omega 3 fatty acids are critical for cognitive function.
  • Whole food sources of omega 3 to incorporate into your diet.
  • Why taking responsibility is the key to improving your health.
  • The shocking impact of eating government-subsidized foods.
  • How to create a culture of health in your family.

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Direct download: 696_-_How_Metabolism_Works__The_Truth_About_Inflammation.mp3
Category:general -- posted at: 2:50pm PDT

The science of longevity and aging affirms that our behaviors and environmental factors have a profound impact on our quality of life as we age. Though growing older is a natural and inevitable process, we have an immense amount of power in our hands to encourage healthy aging of both our bodies and minds.

On this compilation episode of The Model Health Show, you’re going to hear incredible insights on longevity from some of the best experts on human aging and lifespan. You’re going to learn about the science of telomeres and epigenetics, plus practical tips in areas like diet and exercise. You’ll also hear about how your relationships impact your lifespan, the critical role of having muscle as you age, and the role of stress reduction in longevity.

This episode features world-renowned experts in their respective fields, like Dr. Robert Waldinger, Dr. Gabrielle, Lyon, Dr. Elissa Epel, and more. Aging healthfully should be a goal for all humans, and I know this episode is going to arm you with the tools you need to increase your healthspan, durability, and overall health. Enjoy!

In this episode you’ll discover:

  • How strong relationships can act as stress relievers.
  • Why loneliness is correlated with low-level chronic stress.
  • How your skeletal muscle can protect you from diseases.
  • The connection between skeletal muscle and insulin resistance.
  • Why protein restriction is dangerous for aging populations.
  • How having healthy levels of skeletal muscle increase your survivability.
  • Why exercise is protective against cancer.
  • What the sit-and-rise test is, and what it can tell you about your mobility.
  • A distinction between longevity and durability.
  • How building muscle mass impacts all your organ systems.
  • What your number one job should be as you age.
  • Top foods for human health and longevity.
  • The powerful anti-aging effects of flow state.
  • What telomeres are and how they relate to aging.
  • The science of the anti-aging enzyme telomerase.
  • How your epigenome determines your health outcomes.

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Direct download: 695_-_Use_These_Daily_Hacks_To_Increase_Your_Lifespan.mp3
Category:general -- posted at: 4:23pm PDT

In the US, rising rates of obesity have become a public health crisis, and epidemic, and a threat to our collective health and quality of life. Despite this knowledge, rates of obesity continue to climb, and most popular solutions leave much to be desired in terms of long-term efficacy. On today’s show, we’re going to dive into the truth about obesity.

We’re going to talk about the science of fat cells, how they work, and the role of inflammation in obesity. You’re going to learn what’s behind surging obesity rates, and the connection between obesity and the leading causes of death. This episode also contains science-backed information about popular prescription weight loss drugs, and alternative, proven therapies for treating obesity.

This episode will arm you with key information on human health, immunometabolism, inflammation, and a whole lot more. Part of the solution to the obesity epidemic entails empowerment and education, and that’s what you’re going to hear today. I hope you enjoy this episode on the science of obesity!

In this episode you’ll discover:

  • The ten leading causes of death in the US, and their relationship with obesity.
  • How many US citizens are overweight or obese.
  • What the number one risk factor is for death from COVID-19.
  • The science of immunometabolism.
  • How obesity impacts immunosurveillance.
  • The role of body fat in the endocrine system.
  • How your body fat controls your metabolism.
  • Different types of fat communities in the body, and their roles.
  • How storage fats can accumulate toxicants and forever chemicals. 
  • The connection between body fat and inflammation.
  • Why understanding epigenetics is the key to treating obesity.
  • How financial consequences drive treatments for diabetes.
  • What GLP-1 is, and its role in satiety.
  • The connection between GLP-1 agonist drugs and thyroid cancer.
  • Specific foods that can help modulate GLP-1.
  • How olive oil consumption can aid in fat loss.
  • The importance of reducing brain inflammation in improving body mass.
  • Three simple, proven treatments for obesity.

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Direct download: 694_-_The_Truth_About_Obesity.mp3
Category:general -- posted at: 5:38pm PDT

Whether your goal is to be successful in your career, fitness, or relationships, there are a few key principles that you can use to create results. On this compilation episode of The Model Health Show, I’m excited to share powerful insights from my interviews with bestselling author, Tim Grover. Tim Grover is a proven elite performance coach who has worked with champions like Michael Jordan, Kobe Bryant, and Dwayne Wade.

Tim has been instrumental in the success of numerous top performers in both athletics and business. If you’ve ever wanted to learn more about achieving excellence, there’s no better expert to learn from. This episode covers topics like creating a winning mindset, what it takes to be successful, and the truth about failure, ego, and fear.

Having the opportunity to learn from someone like Tim is an incredible gift, and I’m excited to share that with you today. Tim has a huge wealth of knowledge on the topics of success, winning, drive, and mental toughness. No matter your goals, Tim’s expert insights can help you improve your mindset and create excellence. Enjoy!

In this episode you’ll discover:

  • How to live the life that’s meant for you.
  • What it means to be relentless.
  • Where true happiness comes from.
  • The importance of listening to your instincts.
  • How to train in a way that makes your day-to-day life easier.
  • The truth about failure.
  • Why it’s critical to build a strong foundation of healthy habits.
  • An important distinction between fear and doubt.
  • Why there’s nothing normal about winning.
  • How other people’s doubts are like empty calories.
  • The difference between a healthy ego and an unhealthy ego.
  • How to transform motivation into elevation.
  • Why winning is a test with no correct answers.

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Direct download: 693_-_How_To_Build_An_Unshakable_Mindset_-_With_Tim_Grover.mp3
Category:general -- posted at: 3:11pm PDT

No one is immune from pain and injuries; they’re an inevitable part of life. Luckily, our bodies are incredible in their capacity to heal and recover. But if you want to heal faster and more effectively, having a foundational understanding of pain science can yield incredible results.

Today’s guest, Dr. Tom Walters, is a board-certified orthopedic physical therapist and strength and conditioning specialist. In this interview, he’s sharing principles from his new book, Rehab Science. We’re going to cover exactly how pain is created in the body, how to heal from injuries faster, and the role of the brain and nervous system in managing pain.

You’re going to learn the science behind pain, tips for faster recovery, and the basics of wound healing. Dr. Tom Walters is a true expert in all things physical therapy, and I know you’re going to find his insights valuable. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • Why pain education is so important.
  • The definition of pain.
  • How the potential for tissue damage can create pain in the body.
  • What nociception is.
  • The psychological factors that can influence pain.
  • What the biopsychosocial model of physical therapy is.
  • How the sensitivity of the nervous system can affect the sensation of pain.
  • The truth about immobilizing an injury.
  • Why pain and injury recovery require active participation.
  • The fascinating link between the immune system and pain sensors.
  • What flexion sensitivity is.
  • The connection between depression and low back pain.
  • Main differences between injury and pain.
  • Three basic phases of wound healing.

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Millions of Americans are affected by mental health issues every year. Conditions like depression and generalized anxiety can severely impact relationships, finances, health, and so much more. And when it comes to effectiveness and true healing, our standard conventional treatments leave much to be desired. On today’s show, you’re going to learn about alternative and holistic treatments for mental health.

On this episode of The Model Health Show, Board Certified Addiction Psychiatrist Dr. Joseph Yi is joining us to share his expertise in holistic psychiatry. We’re going to discuss alternative therapies for mental health treatment, the state of the US healthcare system, and basic pillars of mental health that we should all aim to achieve. We’re covering a wide variety of topics, including how the pharmaceutical industry influences medical doctors, how ketamine therapy impacts the brain, and the powerful impact technology has on our mental health.

We’re also having important conversations about the overwhelming dogmatic messages in the wellness space, how conventional treatments can override your body’s important signals, and so much more. Dr. Yi possesses a wealth of information on the topic of mental health treatments, and I think you’re going to appreciate his perspective. Enjoy!

In this episode you’ll discover:

  • What the leading cause of absenteeism in the workplace is.
  • Dr. Yi’s journey to becoming a psychiatrist.
  • The prevalence of nutrition classes in US medical schools.
  • What Dr. Yi learned from his patients about tapering off medications.
  • How we can make our healthcare system centered around health.
  • The connection between social media and suicide rates.
  • Three ways that technology influences addiction.
  • How concentration rates of marijuana have increased over the past few decades.
  • An important conversation on dogmatic diets.
  • What it means to be socially malnourished.
  • How Dr. Yi quit his longtime nicotine habit.
  • What ayahuasca is and how it works.
  • How drug reps influence doctors.
  • The role of pharmaceutical drugs in mental health.
  • Four basic pillars of mental wellness.
  • Your dopamine reward center’s evil twin.
  • How ketamine therapy works.
  • Why reading and weight training are powerful mental health tools.
  • The difference between addiction and dependency.

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In ten years of hosting The Model Health Show, I’ve been honored to interview some of the best experts on the planet in their respective fields. Today, I want to celebrate this milestone by sharing ten of the memorable moments from the past ten years. This compilation encompasses a wide variety of topics, from exercise and epigenetics to cultivating a strong sense of confidence and self-worth.

It's been my mission for a decade to provide a model to remind you of your greatness, and these ten guests deliver! You’re going to hear from some of the most intelligent, inspiring folks in the world, including Bob Proctor, Michael Beckwith, Tony Robbins, and more.

You’re going to learn about the power of your mind, the incredible yield that can happen when you take responsibility for your life, and how to shift your identity. We’re covering a wide range of topics that you can apply to change your perception, become more empowered, and reach your goals. So click play and enjoy the show!

In this episode you’ll discover:

  • The incredible power of your thoughts and words.
  • Why your life is a direct reflection of your thinking.
  • How to build your decision-making muscles.
  • The importance of changing your paradigm and asking empowering questions.
  • Why happiness is a moral obligation.
  • The power of forgiving yourself and others.
  • What percentage of disease is controlled by genetics.
  • How stress impairs the function of the immune system.
  • Why placebos work & the power of the human mind.
  • How to reframe what failure means.
  • What can happen when you begin to take ownership over your life.
  • Why taking responsibility gives you power.
  • How to get a strong return on investment in the gym.
  • Why exercise can make you a better person.
  • The number one thing you need to do to cultivate self-confidence.
  • How to upgrade your identity.
  • When your self-image develops.
  • How exactly to improve your self-image and create change in your life.

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Movement encompasses so much more than just exercise. Movement involves our anatomy, alignment, functionality, and even our quality of life. Even if you’re not someone who loves practices like running or going to the gym, quality, intentional movement is essential for your body’s overall function.

On today’s show, biomechanist and bestselling author Katy Bowman is back to share principles from her new book, Rethink Your Position. You’re going to hear how to transform your daily movement practices in a way that improves your functionality and enriches your life. Katy is a proponent for intentional movement, and a strong believer that movement is for every body. 

You’re going to hear about how our sedentary lifestyles and technology-heavy culture impacts our bodies, and simple habits you can implement to improve your functionality. We’ll talk about how movement can improve your resiliency, enhance your relationships, and so much more. As always, Katy’s insights are both enlightening and inspiring. Excited and honored to share this conversation with you!

In this episode you’ll discover:

  • What tech neck is.
  • How to use a head ramp exercise to improve your posture.
  • Why your movement and functionality can impact your relationships.
  • How movement impacts your quality of life.
  • What it means to be a chair athlete.
  • The truth about sleeping positions.
  • What it means to rethink your position.
  • Why physical fitness is about much more than appearance.
  • What movement hunger is.
  • How your fitness level can make you more resilient.
  • The relationship between your ribcage and your pelvis.
  • How individual movement patterns and gait accents develop. 
  • The number one exercise you should be doing regularly for cardiovascular support.
  • Why walking is the best exercise for fitness. 
  • The powerful benefits of changing your position.

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When you think about the benefits of regular physical activity, what comes to mind first? While many folks might exercise to drop a pants size or grow bigger biceps, the true benefits of being physically active extend far beyond vanity metrics. Exercising regularly can improve your immune function, reduce the risk of multiple diseases, improve your brain health, and so much more.

On this episode of The Model Health Show, we’re going to dive into the real, science-backed benefits of engaging in regular exercise, beyond the physical side effects like weight loss. You’re going to learn more about the multitude of ways that exercise can impact your health and well-being, including how exercise is protective against the top causes of absenteeism in the workplace, and how movement impacts longevity and cognitive ability.

If you want to change your relationship with exercise, you have to understand its inherent value. No matter what your physical body looks like, regular activity can help you improve your functionality, mental health, and overall quality of life. I hope you enjoy this episode on the comprehensive benefits of exercise!

In this episode you’ll discover:

  • Why your health is your most valuable asset.
  • How exercise acts as an epigenetic controller.
  • The number one cause of absenteeism in the workplace.
  • How exercise measures up against conventional treatments of depression.
  • Why regular physical activity can increase your resilience.
  • How movement can improve your immune response and reduce inflammation.
  • Two types of training that can reduce risk of injuries.
  • Why being fit is a superpower.
  • How your lymphatic system works, and why movement is essential for its function.
  • The impacts of exercise on brain plasticity.
  • How strength training affects long-term memory.
  • The connection between walking and dementia risk.
  • Why walking is a wonder drug.
  • Specific forms of exercise to engage in to improve your health.
  • How walking can extend your lifespan.
  • Why play is an underrated form of exercise for health and happiness.

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Direct download: 688_-_The_Truth_About_Exercise_This_Is_What_It_REALLY_Does.mp3
Category:general -- posted at: 4:41pm PDT

It’s never been easier to access information than it is today. Most of us have access to multiple devices with endless apps and notifications. While in some ways, having a wealth of information at our fingertips can be beneficial, it can also lead to overstimulation, distraction, and disconnection. 

On today’s show, you’re going to learn about the importance of tapping into your own mind and intuition. No matter your personal relationship with technology, we can all use practical ways to experience more clarity and to clear away the mental pollution that is so prevalent in our society today. And there’s no one more qualified to speak on this topic than my friend, Dr. Michael Beckwith.

Dr. Michael Beckwith is one of the most influential thought leaders in personal development and meditation. He is a bestselling author, speaker, and the founder of Agape International Spiritual Center. Today he’s back on The Model Health Show to share the important principles of mind fasting, how to tap into authentic modes of thinking, the power of leading a life with intention, and so much more. 

In this episode you’ll discover:

  • How reductionism in healthcare can lead to misunderstanding.
  • What mind fasting is.
  • The importance of introspection.
  • Why we’re seeing skyrocketing rates of mental health conditions.
  • The relationship between depression and expression.
  • How mentation differs from real thinking.
  • Why you should allow your opinions to change over time.
  • How mind fasting allows you to transcend your ego.
  • Why awareness allows you to choose, rather than react.
  • The number one way to deal with violence.
  • How to begin mind fasting.
  • The power of setting strong intentions.
  • Different types of meditation, and how to get started.
  • Why consistency can benefit your meditation practice.
  • The two greatest techniques of meditation. 

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The human endocrine system is comprised of an entire network of organs and glands that control a myriad of processes in the body. Your endocrine system creates and releases hormones that control everything from your metabolism to your sexual function. And while the body is designed to filter out exposure to chemicals, our modern society is constantly bombarding us with plastics and fragrances that can disrupt the way our endocrine system is designed to function.

New York Times bestselling author Darin Olien has dedicated a large portion of his career to researching fatal conveniences—common products and ways of living that are slowly and cumulatively disrupting our hormones and diminishing our health. In his new book, Fatal Conveniences, Darin writes about how common household objects like dental floss, laundry detergent, and mattresses often contain environmental toxins that are wreaking havoc on our bodies.

On today’s show, he’s sharing some of the common fatal conveniences that you might be regularly exposed to, including herbicides and pesticides, plastic, fragrance, EMFs, and much more. You’re going to learn how to reduce your exposure to toxic chemicals and how to become more empowered and conscious about your food, water, and household products. I hope you enjoy this interview with Darin Olien!

In this episode you’ll discover:

  • What forever chemicals are and how they affect the body.
  • The percentage of the average American’s diet that is made up of ultra-processed foods.
  • How the advent of glyphosate changed our food system.
  • Accessible ways to clean your produce.
  • The problem with plastic packaging on fruits and vegetables.
  • How many personal care products the average woman uses daily.
  • Common household products that contain harmful chemicals.
  • The connection between microplastics and declining sperm counts.
  • What to consider about EMFs.
  • The link between BPA and fertility.
  • What an accumulative body burden is.
  • The definition of greenwashing.
  • How growing your own produce can reduce your chemical exposure.
  • The sneaky chemicals hiding in common floss brands.
  • What fragrance actually is.
  • The number one way to begin reducing your toxic load.

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“Let the world know why you’re here and do it with passion.” – Wayne Dyer

On this special episode, we’re celebrating ten years of The Model Health Show by highlighting ten of the biggest lessons I’ve learned about growth and success along the way. We’re diving into topics like the power of goal setting and accountability, how to use cultivate success through consistent action, and how to elevate through rewarding relationships.

You’re going to hear about important topics like authenticity, excellence, and building resilience. I’m sharing some of the biggest hurdles I’ve had to overcome in order to experience growth. I’m also sharing my heart and mission behind starting The Model Health Show, and what has driven me to continue recording for the past decade.

My intent is that this episode inspires you to chase after your goals and ambitions, to understand your unique strengths, and empowers you to serve others in a way that brings you the same sense of fulfillment that I’ve been fortunate enough to experience the past ten years. Enjoy!

In this episode you’ll discover:

  • My motivation behind starting The Model Health Show.
  • The power of accountability.
  • Why you should create intentional goals.
  • How to use consistency to create success.
  • Why honoring your uniqueness can help you connect with others.
  • How to utilize the power of the 10,000-hour rule.
  • What it takes to become excellent.
  • The definition of grit.
  • How to ask yourself more empowering questions.
  • The power of establishing healthy, rewarding relationships.
  • Why identifying with issues you care about can help you become successful.
  • The importance of having the ability to question your biases.
  • How to ensure you don’t become dogmatic.
  • Why serving others creates fulfillment.
  • The advantage of becoming fit and healthy.
  • Why taking care of your health can help you serve your purpose.

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The beauty of creating a routine that supports your wellness is that aside from a few basic tenets, you can choose what types of practices fit your preferences and lifestyle. If you have access to a sauna, it can be an efficient means to reduce stress, enhance recovery, and lower inflammation. Although sauna therapy has been a tradition in certain cultures for thousands of years, it’s also a current trend in the wellness space due to its numerous science-backed health benefits. When my friend, Prince EA, had the idea to start a podcast in a sauna, I was happy to have a conversation with him about all things health.

On today’s show, you’re going to hear my interview with Prince EA’s new podcast, Sauna Sessions. We’re going to cover a wide variety of health topics like how vitamin D impacts your hormones, how hydration plays a role in brain function, and simple rules for healthy eating. We’ll talk about the studies behind declining fertility rates and what you can do to boost your reproductive health. You’ll also learn about how environmental factors like epicaloric controllers and epigenetic controls can influence your weight and risk for disease.

In this interview, I’ll be sharing some of my personal story of regaining my health, my current fitness routine and how it can fluctuate, and my philosophy on supplementation. We’re also going to cover some nutrition basics, the number one exercise for human health, simple biohacks you can incorporate into your routine, and so much more. This episode is packed with tons of insights you can use to take action on your health today! I hope you enjoy my interview from Sauna Sessions with Prince Ea.

In this episode you’ll discover:

  • The health benefits of sauna therapy.
  • How spending time in the sun can improve your hormones.
  • The best foods for boosting your vitamin D levels.
  • What percentage of Americans suffer from chronic illnesses.
  • How epigenetic controllers and epicaloric controllers impact your health.
  • My current fitness routine.
  • Which exercises are essential for human health.
  • The shocking rates of infertility.
  • How walking and testosterone levels are linked.
  • Which processes in the body are negatively affected by dehydration.
  • What percentage of the brain is made of water.
  • How the glymphatic system works.
  • What water induced thermogenesis is.
  • A hierarchy of healthy water sources.
  • How excessive hand sanitizer use can put your health at risk.
  • What chronobiology is.
  • Two tips for healthy eating.
  • My personal stance on supplements.
  • Three biohacks you need to know to enhance your health.

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Over the last few decades, the human environment has changed significantly. We’ve introduced new technologies, foods, and inputs into our daily life such as the widespread use of antibiotics, ultra-processed foods, and much more. But what we’ve overlooked is that rapid and extreme changes to our environment have had a negative effect on our microbiome and our overall health. Today’s guest, Tim Spector, is one of the leading experts in the world on the microbiome.

Tim Spector is an award-winning scientist and author with an expertise in epidemiology, nutrition, and the microbiome. As the leader of the largest study on identical twins, Tim has a wealth of knowledge on the impact genetics and environment have on human health. On this episode of The Model Health Show, he’s sharing fascinating insights from his newest book, Food for Life. You’re going to hear the latest science on how our nutrition impacts our microbiome ultimately dictates health outcomes.

In this interview, Tim is sharing the science behind the human microbiome, including its connection with the immune system, cravings, allergies, and so much more. You’ll learn about how your diet and environment influence your gut health, and tips to support a healthy microbiome. This episode is packed with incredible information on the link between diet and microbial health, and I know you’re going to take away actionable steps to improve your health.

In this episode you’ll discover:

  • What digestion transit time is, and what it can tell you about your health.
  • How your gut microbes act as little pharmacies.
  • The many roles and functions of the human immune system.
  • How allergies occur, and why their rates have skyrocketed in recent decades.
  • What blastocysts is, and its surprising impacts on human health.
  • How your microbes can dictate your food cravings and preferences.
  • The real science behind how taste works.
  • Why consuming fermented foods is associated with better health outcomes.
  • How to exercise your taste buds.
  • Details of the Zoe Health Study on Covid-19 symptoms.
  • The truth about the calories in, calories out model.
  • How ultra-processed food impacts your microbiome.
  • Interesting facts about how identical twins’ microbiomes can vary.
  • The importance of having a diverse diet.
  • Five tips to support a healthy microbiome.
  • How many plants you should aim to eat per week.
  • The impact polyphenols have on the microbiome.
  • How to utilize time-restricted eating for gut health.

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As we age, there are a multitude of factors that influence our quality of life. Our nutrition, sleep quality, and movement practices all play a role in how our brains and bodies operate into our golden years. But the latest data affirms that the one factor that has the biggest influence on our health as we age is actually our mindset.

Today’s guest, Steven Kotler, is a New York Times bestselling author, human performance expert, and the executive director of the Flow Research Collective, a research organization that is dedicated to studying the science behind human peak performance. Not only does Steven Kotler possess a deep understanding of the science of aging, but he also has the willingness to put his theories to the test.

In his new book, Gnar Country, Steven details his experience learning how to park ski at the age of 53—a skill that is thought of to be unlearnable past the age of 35. Today, he’s sharing the insights he learned on his journey, including the keys to peak performance aging, flow state, and proven tools for increasing longevity and human potential. If you want to have a meaningful, vibrant, and long life, you’re going to love this interview with Steven Kotler!

In this episode you’ll discover:

  • What flow state is, and how it impacts the brain and body.
  • How to prefrontal cortex reacts to a state of flow.
  • Which neurochemicals react to flow state.
  • The powerful anti-aging properties of flow.
  • How much your creativity can spike during a state of flow.
  • The four-stage process of creativity.
  • Which factors have the biggest impact on longevity.
  • The link between brain performance and thigh strength.
  • A list of peak performance basics.
  • How sleep affects your ability to reach flow state.
  • Three of the best long-term anti-anxiety strategies.
  • Why utilizing a daily gratitude practice can make you more flow prone.
  • How to access the calming effects of exercise.
  • What flow triggers are.
  • The interesting connection between flow and play.
  • Why lifelong learning can preserve brain function.
  • What it means to create a filter for your decisions.
  • How to utilize a multi-tool solution to reach your goals.
  • What stack protocol is.
  • How to achieve peak performance aging.
  • The connection between flow and immune function.

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Did you know that balancing your blood sugar can impact nearly every aspect of your health? Your skin, mood, inflammation levels, body composition, and much more are influenced by your glucose levels. If you can learn how to eat in a way that consistently supports stable blood sugar, you can transform your health.

Today’s guest, Jessie Inchauspé is a biochemist and international bestselling author who is on a mission to share cutting-edge science in an accessible, approachable way to help people gain power over their health. In this interview, she’s sharing her best science-backed blood sugar management hacks from her new book, The Glucose Goddess Method. Jessie is sharing realistic and practical ways to stabilize your blood sugar levels – without completely overhauling your diet.

You’re going to learn the science behind blood glucose and how it impacts various functions in the body. You’ll learn the science behind cravings, the connection between mental health and blood sugar, and four scientifically proven glucose management hacks you can implement to begin improving your health today. Jessie is incredibly knowledgeable on the topic of blood sugar control, and I know you’re going to love the accessible way she shares her expertise. Enjoy!

In this episode you’ll discover:

  • How chronic glucose spikes increase cravings & increase the likelihood of weight gain.
  • The role of insulin in the body.
  • Three negative consequences of a glucose spike.
  • What it’s like to be on a glucose rollercoaster, & how it affects your mitochondria.
  • How to encourage your body to go into fat-burning mode.
  • The connection between inflammation and blood sugar.
  • What glycation is and how blood sugar spikes are connected.
  • The fascinating biology behind cravings.
  • Four science-backed glucose management hacks you can use to improve your health.
  • How switching to a savory breakfast can change the course of your entire day.
  • Four main components of a blood sugar-supportive breakfast.
  • How consuming vinegar impacts glucose spikes and insulin levels.
  • The connection between blood sugar spikes and skin health.
  • How Jessie improved her mental health by stabilizing her blood sugar levels.
  • Why feeling good should be your primary health goal.
  • How low glucose levels create a stress response in the body.
  • The science behind how fiber in vegetables can lessen glucose spikes.
  • How moving your muscles after a meal can impact your blood sugar levels.

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We all encounter stress regularly in some capacity. Whether you have past traumas, injuries, or the stress of daily routines, our bodies can easily become overwhelmed by absorbing the hits and blows of life. And while stressful events are often avoidable, what we can focus on is building stronger, more resilient bodies that can recover from whatever life throws our way.

Today’s guest is world-renowned coach and fascia expert, Jill Miller. Jill has over 30 years of experience studying corrective movement. She’s here to share her expertise on posture and movement, how to recover faster, and how to build a resilient body with principles from her book, Body by Breath.

We’re going to cover the anatomy of the diaphragm, the power of breath, and how to tap into true healing by connecting with your body. You’ll learn about connecting with your parasympathetic nervous system, the body’s natural relaxation response, how to optimize your diaphragm, and so much more! So listen in, take some notes, and enjoy the show!

In this episode you’ll discover:

  • What true recovery looks like.
  • Four main tools you can use to increase your parasympathetic tolerance.
  • Why your breath is a built-in reset button.
  • How the human diaphragm works.
  • The connection between your breath and your mindset.
  • What nasal laterality is.
  • How the diaphragm impacts core strength and posture.
  • The role the diaphragm plays during childbirth.
  • How many reps per day the diaphragm performs.
  • The connection between the heart and the diaphragm.
  • Jill’s personal experience with healing and connecting with her body.
  • How proprioception and interoception work.
  • What fascia is.
  • The number of neurons in fascia tissues.
  • How to improve posture.
  • What it means to be resilient.
  • The 5 Ps of the parasympathetic nervous system.

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Direct download: 680_-_How_to_Heal_Faster_Perform_Better__Live_Longer__with_Jill_Miller.mp3
Category:general -- posted at: 6:11pm PDT

In our fast-paced, modern society, it’s not uncommon to experience low energy, high stress, and trouble sleeping. If you struggle with symptoms like poor sleep or stress management, you might be among the thousands of folks who are suffering from adrenal dysfunction. And unfortunately, conventional medicine tends to dismiss symptoms of adrenal fatigue as normal or deny the existence of adrenal fatigue altogether.

On today’s show, you’re going to learn about the role and importance of the adrenal glands for overall health and vitality. You’ll hear about the relationship between thyroid health and adrenal health, the causes of adrenal dysfunction, and simple, realistic lifestyle habits you can implement to restore adrenal health. Our guest, Dr. Izabella Wentz, is an integrative pharmacist who is passionate about helping patients find the root cause of symptoms that hold them back from thriving.

Dr. Wentz is back on The Model Health Show to share her expertise on adrenal health, thyroid health, and how they impact multiple functions and processes in the body. You’re going to learn what the adrenal glands are, how they can become imbalanced, and the best practices for creating a healthier, more resilient stress response in your body. I hope you enjoy this interview with the brilliant Dr. Izabella Wentz!

In this episode you’ll discover:

  • What the HPA axis is, and its connection to metabolic health.
  • Two of the most important glands for our metabolism.
  • The numerous roles and responsibilities of the thyroid gland.
  • Common symptoms of thyroid dysfunction.
  • How Dr. Wentz became interested in studying thyroid health.
  • The connection between thyroid health and adrenal health.
  • How thyroid hormones work.
  • The symptoms of adrenal dysfunction.
  • How stress can trigger adrenal dysfunction. 
  • The impacts stress has on cortisol production.
  • Why women are more likely to have thyroid conditions and adrenal dysfunction.
  • How to use safety signals to help your body feel safe.
  • The role sleep plays in adrenal health.
  • Specific foundational nutrients to restore adrenal health.
  • The importance of incorporating pleasurable activity into your day.

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Humans have been consuming various teas for thousands of years for a myriad of reasons. Whether you’re trying to unwind, soothe a scratchy throat, or warm up on a cold day, drinking a cup of hot tea can be a soothing ritual. In many cultures and traditions, tea also serves as a medicinal, health-promoting beverage that can lower inflammation, support your metabolism, prevent diseases, and much more.

On this episode of The Model Health Show, you’re going to learn about ten specific teas and their health-supporting, science-backed benefits. You’ll learn about the origins and history of multiple varieties of tea, including black tea, green tea, rooibos, and more. You’ll hear the traditions of each tea, plus the evidence supporting their health benefits.

You’re going to learn which teas can support your metabolism, microbiome, fertility, mental performance, and more. Whether you’re a tea aficionado or a beginner, I think this episode will inspire you to add more tea into your wellness routine. So click play, and enjoy the show!

In this episode you’ll discover:

  • How gynostemma tea affects levels of body fat and muscle tissue.
  • The incredible anti-diabetic effects of drinking gynostemma tea.
  • Which tea has an influence on hormone-sensitive lipase.
  • What impacts pu-erh tea has on the gut microbiome.
  • The history of consuming green tea.
  • How drinking green tea regularly affects breast cancer risk.
  • The unique mental health benefits of L-theanine.
  • How drinking black tea can influence weight loss and fat burning.
  • The impacts oolong tea has on human metabolism.
  • Two ways in which white tea can support healthy body composition.
  • The connection between fertility and white tea consumption.
  • Which tea is known for its potential to reduce kidney stones.
  • The anti-angiogenesis properties of turmeric tea.
  • How yerba mate compares to green tea.
  • The importance of avoiding heavy metals and plastics in tea.

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Our hormones are an integral part of our overall health. And while you might hear phrases about mood swings or hormones being “out of whack,” most folks have little understanding about the network of hormones in our body and the critical roles they play. Here to break down the importance of hormones is Dr. Anna Cabeca.

Dr. Anna Cabeca is a hormone expert, triple board-certified OBGYN, and the author of The Hormone Fix. She’s back on The Model Health Show to demystify hormones like oxytocin, cortisol, and insulin. We’re diving into how your hormones impact everything from sexual desire to sleep and mood.

You’re going to learn about how unbalanced hormones can contribute to weight gain, how to create morning and evening routines that support hormone health, and specific ways to improve your sexual function and drive. We’ll also discuss hormonal shifts like menopause, simple lifestyle habits you can implement to optimize your hormonal health, and so much more. Dr. Cabeca has a wealth of knowledge in the field of hormones, and I know you’re going to have some key takeaways from this episode. Enjoy!

In this episode you’ll discover:

  • How our metabolism changes as we age.
  • Why hormonal changes during menopause can cause weight gain.
  • What obesogens are.
  • The importance of eliminating exposure to hormone disruptors.
  • What it means to have the second spring of your life.
  • The benefits of quality sleep, and how to improve it.
  • Supplements for supporting sleep during perimenopause.
  • The health benefits of maca.
  • Three factors that can interfere with our sexual drive.
  • What the oxytocin gap is.
  • How to increase oxytocin levels naturally.
  • The different ways men and women are affected by oxytocin.
  • Three primary reasons couples end up in a sexless marriage.
  • The difference between primary and secondary sexual desire.
  • Two secrets Dr. Cabeca wants men and women to know about each other.
  • How insulin sensitivity impacts hormone levels.
  • Why dietary fat is key to healthy hormones.
  • The connection between gluconeogenesis and estrogen.
  • How reducing inflammation can support metabolic health.
  • The best foods to increase oxytocin.

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The collective health of our citizens has been progressively declining for decades. Every year, rates of chronic health conditions like obesity, cardiovascular disease, and autoimmune diseases are on the rise. And as our rates of disease rise, our life expectancy is on the decline. On today’s show, you’re going to learn about the root cause of our failing health, and what we can do to create a healthy future for ourselves and the planet. 

Our guest today is Dr. Zach Bush, is a physician who specializes in internal medicine, endocrinology, and hospice care. He is also the founder of The Journey of Intrinsic Health and Farmer’s Footprint. Dr. Bush is passionate about how our planet’s health impacts human health. He’s back on The Model Health Show to break down the root cause of our chronic health epidemics and how we can restore our health.

In this interview, you’re going to learn about how the advent of herbicides and pesticides coincided with skyrocketing rates of disease. Dr. Bush is sharing powerful insights on agriculture in the US, how to eat in a way that supports your gut health, and the important connection between humans and nature. I hope you enjoy this episode with Dr. Zach Bush!

In this episode you’ll discover:

  • What percentage of American adults are clinically obese.
  • How carbon cycles work.
  • Which year glyphosate was implemented into our food system.
  • The problem with statin drugs.
  • How chemicals in our food system caused an inflammatory cascade.
  • Why herbicides and pesticides are harmful for our enzyme pathways.
  • What the root cause of obesity is.
  • The percentage of US soil that is damaged.
  • How to save money and eat healthy at the grocery store.
  • The connection between nature and health.
  • Why fiber is a critical component of fruit.
  • What a zombie sugar is.
  • Shocking statistics about food on American farms.
  • How to improve your family’s health by incorporating biodiversity on your plate.

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Longevity is a popular topic in the health and wellness space. But what’s often overlooked is the quality of that lifespan. Living longer can be incredible, but only when the body and mind are healthy, strong, and resilient. That’s why I love the book Built to Move by Kelly and Juliet Starrett.

Built to Move is a guide to implementing movement practices that will improve your quality of life, mobility, and overall function. No matter your fitness level or income, Built to Move provides a simple and accessible guide to moving your body better. In this interview, you’re going to hear some of the main mobilization practices from the book and how you can easily add them into your life. 

You’ll hear about the incredible benefits of sitting on the floor, walking, hip extensions, and so much more. We can all benefit from more mobility and functionality in our daily lives, and I hope this interview inspires you to live a full life doing the things you enjoy with the people you love. Please enjoy this interview with the amazing Kelly and Juliet Starrett!

In this episode you’ll discover:

  • The surprising health benefits of sitting on the floor.
  • An important distinction between longevity and durability.
  • How our modern environment limits our movement patterns.
  • What marathon sitting is.
  • The interesting field of sedentary biology.
  • How to encourage your body to crave certain movements.
  • What it means to create a movement rich environment.
  • The importance of having awareness and agency over your movements.
  • What it means to be durable.
  • The definition of positional inhibition.
  • How to improve the posture of your neck, shoulders, and back.
  • The number of steps you should take daily to increase your longevity.
  • A necessary behavior for creating sleep pressure.
  • The most simple and accessible way to add movement into your day.
  • How walking can aid in neuroplasticity.

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In recent years, whole-body cold therapy, such as cold plunging, has gained popularity in the wellness space. But in many Scandinavian cultures, winter swimming is a time-honored practice and common pastime that has numerous benefits on human health. Today’s guest, Dr. Susanna Søberg, is one of the leading experts in the world on the topic of cold and heat therapy.

Dr. Susanna Søberg is a metabolic scientist, bestselling author, and prominent researcher in functional cold and heat exposure for health optimization. Dr. Søberg’s fascinating research is centered around using cold and heat therapy to build resilience, increase metabolism, and strengthen your body and mind. On today’s show, she’s sharing the latest science on cold therapy and its many benefits.

In this interview, you’re going to learn about the science of brown fat and how to activate your metabolism through cold therapy. You’ll hear about how cold exposure can have a positive impact on a wide variety of biological functions, including inflammation, dopamine levels, insulin sensitivity, and even boost your mood and confidence.

In this episode you’ll discover:

  • What brown fat is, and its role in the body.
  • How brown adipose tissue differs from white adipose tissue.
  • What gives brown adipose tissue its brown color.
  • The role the hypothalamus plays in temperature regulation.
  • How brown fat impacts your metabolism.
  • The origins of cold therapy.
  • What cold shock proteins are.
  • How to utilize contrast therapy for a wider range of health benefits.
  • Why cold therapy can increase your stress resilience.
  • How cold plunging can lower inflammation and risk for disease. 
  • The connection between cold therapy, inflammation, and insulin sensitivity.
  • How cold exposure affects dopamine levels.
  • Why confidence and a positive mindset are effects of cold therapy.
  • How to implement a cold exposure practice.
  • The minimum amount of time necessary to reap the benefits of cold therapy.
  • How cold exposure impacts the immune system.
  • The one thing you need to start a cold exposure routine.
  • How to incorporate breathing techniques into your cold therapy practice.

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Humans have utilized the medicinal qualities of mushrooms for thousands of years. In most cultures, medicinal mushrooms have a long history of being used for their anti-inflammatory, immunomodulating, and antimicrobial effects. However, in American culture, supplementing with mushrooms is a growing trend in recent years. On today’s show, you’re going to learn the truth about medicinal mushrooms.

We’re going to cover the latest peer-reviewed data on medicinal mushrooms and how they impact human health and well-being. This episode contains the history of fungi, how they work, and their role in our ecosystem. You’ll hear how mushrooms perform against pharmaceutical drugs, the most effective extraction methods, and which specific mushrooms can support your health.

You’ll learn the proven healing and regenerative effects of medicinal mushrooms and their impacts on immune function, sexual health, sleep quality, metabolic health, and much more. If you’ve ever been interested in incorporating functional mushrooms into your routine, I hope this episode gives you the data you need to make an informed decision. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • How many species of fungi exist on the earth.
  • The three categories of mushrooms that humans have had a relationship with.
  • How medicinal mushrooms interact with the innate and adaptive immune systems.
  • The immunomodulating effects of polysaccharides in reishi.
  • Which mushrooms are the king and the queen of the mushroom kingdom.
  • How chaga can impact human natural killer cells.
  • The natural anti-inflammatory and anti-allergic properties of reishi.
  • What mycelium is.
  • How cordyceps can improve sexual health and sperm quality.
  • The anti-aging qualities of reishi mushrooms.
  • Why extraction method is critical when it comes to medicinal mushrooms.
  • The effects cordyceps has on cardiovascular function and insulin sensitivity.
  • How reishi can prevent gut dysbiosis and metabolic disorders.
  • Why lion’s mane is a powerful agent for improving sleep quality.

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Direct download: 673_-_The_Truth_About_Medicinal_Mushrooms.mp3
Category:general -- posted at: 6:16pm PDT

It’s well known that chronic inflammation is at the foundation of a myriad of health conditions, including autoimmune diseases and metabolic disorders. But what’s less widely accepted is that the mind-body connection, specifically the gut-brain connection, can have immense impacts on our health and propensity to disease. Today’s guest, Dr. Will Cole is here to share about the intimate connection between physical and emotional health.

In his new book, Gut Feelings, Dr. Will Cole unpacks how to heal the connection between mental health and physical health, and how to restore the body through nutrition and self-love practices. Dr. Will Cole is a leading functional-medicine expert, the founder of one of the first functional medicine telehealth centers, and a New York Times bestselling author. He specializes in helping folks find the root causes to autoimmune diseases, thyroid issues, digestive disorders, and much more. Gut Feelings is the culmination of his work helping his clients heal through nutrition and restoring the gut-brain connection.

On this episode of The Model Health Show, you’re going to learn about how the gut-brain connection works, and how the combination of shame and inflammation might be destroying your best efforts in health and wellness. We’re having important conversations on healing the nervous system, the problem with diet culture, and specific practices you can implement to heal your body and mind. I hope you enjoy this interview with the one and only, Dr. Will Cole!

In this episode you’ll discover:

  • How chronic stress, trauma, and shame can be stored in your cells.
  • What the gut-brain connection is.
  • The duality between mental health and physical health.
  • How food impacts your neurotransmitters.
  • The impacts chronic stress can have on our bodies.
  • What shameflammation is.
  • The link between adverse experiences, autoimmunity, & nervous system dysfunction.
  • Why medicine is an art and a science.
  • The three main branches of the nervous system.
  • Symptoms of a dysregulated autonomic nervous system.
  • How alcohol consumption impacts brain volume and intestinal permeability.
  • What intergenerational trauma is.
  • The toxic world of diet culture and anti-diet culture.
  • How to heal your nervous system through specific practices like meditation.
  • The modulating effects of adaptogens.
  • Why shaming your way into wellness is unsustainable.

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Some people can make big sweeping changes and overhaul their health seemingly overnight. But for most folks, real change comes in small incremental steps like drinking more water and getting more steps. Our lifestyle choices have far-reaching impacts on our health, and implementing one small change every day can lead to incredible results over time.

This is why I love Dr. Daniel Amen’s new book, Change Your Brain Every Day. With over 40 years of experience in clinical psychiatry and the world’s largest database of brain imaging, Dr. Amen is an unmatched expert on brain health. In Change Your Brain Every Day, he shares practical daily habits you can use to gain a healthier brain one day at a time. 

On this episode of The Model Health Show, Dr. Amen is back to share effective and realistic daily habits you can implement to improve your brain health and cognitive function. You’re going to hear powerful insights on how quickly the brain responds to lifestyle changes, how focusing on your brain health can improve your relationships, and why making your mental health a daily practice can yield lasting results. Your brain is an indispensable part of your health, your consciousness, and your entire existence. Dr. Amen’s insights and tips are life-changing, and I hope this interview resonates with you!

In this episode you’ll discover:

  • How quickly the brain can respond to taking supplements.
  • The importance of making mental health and brain health a daily practice.
  • Why loving your brain is the first step to a healthier brain. 
  • A powerful question you should ask yourself before making any decision.
  • What brain reserve is, and how to build it. 
  • How to harness the power of responsibility to improve your life. 
  • The truth about your thoughts.
  • How generational trauma can affect us, and how to release it.
  • The effects marijuana has on blood flow and brain health.
  • How marijuana usage impacts rates of anxiety, depression, and suicide in teens. 
  • Specific tools and supplements that are effective for treating depression. 
  • The importance of having reverence and fear for substances. 
  • How playing racket sports can improve your brain health and longevity.
  • The reparative effects of hyperbaric oxygen on brain health.  
  • Why constantly learning is a powerful habit. 
  • The connection between gum disease and brain disease. 

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When struggling with their weight, most folks are quick to point a finger at their slow or broken metabolism. But so many of our commonly accepted perceptions about metabolism are not actually rooted in science. The truth is the human metabolism and body fat are designed to work in our favor. They are powerful tools that we can harness to promote immune function, longevity, and vibrancy.

Today, I’m excited to share this interview with Dr. William Li about his research on how to eat to support metabolic health. Dr. Li is a world-renowned physician, scientist, a New York Times bestselling author, and the president and medical director of the Angiogenesis Foundation. In his new book, Eat to Beat Your Diet, Dr. Li outlines the exciting new science of body fat, metabolism, and weight loss. 

On this episode, you’re going to learn about specific foods you can include in your diet to support your metabolism, aid in fat loss, and optimize your health. Dr. Li is sharing fascinating new science on how fat cells operate, the lifespan of the human metabolism, and how eating simple, accessible foods can restore your body. Enjoy!

In this episode you’ll discover:

  • The origins of fat in the human body, and how fat cells grow.
  • Why our metabolism requires fat.
  • The difference between normal body fat and excess body fat.
  • Why fat is an endocrine organ.
  • How inflammation impacts the metabolism.
  • Three important hormones that are produced by normal, healthy fat cells.
  • The relationship between insulin and fat burning.
  • Specific foods that have anti-angiogenesis properties.
  • The truth about eating soy.
  • What the processed food continuum is.
  • How curcumin helps the body burn stored fat.
  • The exciting new science behind stem cells in body fat.
  • How hydroxytyrosol in olive oil can reprogram the stem cells in fat.
  • The health benefits of goji berries.
  • Which whole foods have anti-oxidative properties.
  • How methylation works.
  • The surprising link between body fat and the immune system.
  • Which seafood sources are best for fighting body fat.
  • Four stages of human metabolism.

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Direct download: 670_-_Eat_These_Foods_to_Support_Fat_Loss__with_Dr._William_Li.mp3
Category:general -- posted at: 7:00pm PDT

Sex is a normal part of human biology, but in our society, there is a lot of stigma, shame, and secrecy when it comes to talking about sex. Unfortunately, the majority of sexual education in the United States withhold information on important topics like anatomy, hormones, consent, and pleasure. Today’s guest, Dr. Jolene Brighten, is on a mission to change the way we talk about our bodies and sex.

Dr. Brighten is a board-certified naturopathic endocrinologist, a pioneer in the field of women’s health, and a fierce proponent of honest, medically accurate sexual education. Her new book, Is This Normal? bridges the gap between what most folks learned in sex ed. classes and the truth about human biology. Is This Normal? is a comprehensive and engaging guide to the human body, including hormones, the menstrual cycle, the orgasm gap, and so much more. 

Today she’s back on The Model Health Show to have a real conversation about anatomy, human biology, hormones, and sex. This interview covers everything from the anatomy and function of the clitoris, the importance of the vaginal microbiome, the role of hormones, and natural, normal variations of the human body. If you want to learn more about sexual health and hormonal health, Dr. Jolene Brighten is an empowering, honest, and non-judgmental educator. I hope you enjoy this interview!

In this episode you’ll discover:

  • The solitary function of the clitoris.
  • Major problems with anatomy education.
  • The effects of fear-based sexual education.
  • Why parents need to become the expert in their home.
  • The history of feminine hygiene.
  • How douching impacts the vaginal microbiome.
  • The difference between a vaginal orgasm and a clitoral orgasm.
  • How a woman’s cycle affects her sex drive.
  • What arousal non-concordance is.
  • How the sexual excitation and inhibition model works.
  • The role and function of hormones during ovulation.
  • What to look for in a safe lubricant.
  • The risks of labiaplasty.
  • Different variations of vulvas, and why they’re normal.
  • Why humans are the only mammal that retains breasts.
  • The biological reason why genitals are darker than the rest of the body.

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Mortality data in the US shows that the average life expectancy for Americans continues to decline. Even worse, many folks who do reach an old age are plagued with chronic conditions that diminish their quality of life, such as dementia, cancer, and hypertension. But getting older does not automatically equate to poor outcomes, and today’s guest is living proof of that.

Mark Sisson is a New York Times bestselling author, a health expert, and the founder of Primal Kitchen. Mark is approaching seven decades of experience in building and maintaining a healthy body, and in this interview, he’s sharing his best tips for overall functionality and longevity. You’re going to learn about the best foods for human health, the importance of metabolic flexibility, and how to incorporate play into your exercise routine.

You’ll also learn about the importance of metabolic flexibility and the best ways to burn fat. Mark is sharing his template for a healthy exercise routine, why muscle mass is key to healthy aging and functionality, and so much more. Longevity and lifelong functionality are goals we should all aspire to reach, and Mark has so much wisdom and insight to share on this topic. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • Three foods to incorporate into your diet to promote longevity.
  • The two main goals of longevity.
  • Why muscle mass is integral to living longer.
  • What your number one job should be as you age.
  • Which fat sources are the best for human health and longevity.
  • The importance of practicing inclusivity in your diet.
  • What metabolic flexibility is.
  • How to find joy and fun in your daily movement practices.
  • The importance of foot health for human structure and movement.
  • What proprioception is and why it matters.
  • The truth about the thermogenic effect of protein.
  • Why enjoyment is an essential part of daily life.
  • Mark’s template for a healthy week of exercise.
  • The best exercise for burning body fat.

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The average American consumes about 17 teaspoons of added sugar on a daily basis, which is well over the ideal amount for optimal health. Consuming empty calories from added sugar can lead to a host of health problems, including obesity, metabolic problems, and heart disease. Because high-calorie, high-sugar products are so prevalent in our society, some folks turn to zero-calorie sweeteners as an alternative.

However, artificial sweeteners are a controversial topic in the health and nutrition space. Compared to natural sweeteners like honey, artificial sweeteners are a relatively new input for human biology. On today’s show, you’re going to hear the latest studies on the impact artificial sweeteners have on metabolism, gut health, and much more.

Our guest, Dr. Paul Saladino, is a double board-certified MD, a bestselling author, and the host of the Fundamental Health podcast. We’re diving into important conversations on the impact artificial sweeteners have on human health, critical nutritional needs that are often overlooked on a ketogenic diet, the health benefits of consuming organ meat, and corruption in food policy. I hope you enjoy this episode with the Carnivore MD, Dr. Paul Saladino!

In this episode you’ll discover:

  • How artificial sweeteners impact the microbiome.
  • The neurometabolic effects of consuming artificial sweeteners with carbohydrates.
  • How stevia might impact fertility rates.
  • What monk fruit sweetener is, and how it’s made.
  • How honey impacts fasting blood glucose levels.
  • Dr. Saladino’s experience on a fully ketogenic diet.
  • Why having an insulin response is a good thing.
  • How eating carbs impacts your electrolyte levels. 
  • Why being curious about your diet and your body is important.
  • How being dogmatic about a diet framework can negatively affect your health.
  • The health benefits of organ meats.
  • What most of the Blue Zones have in common.
  • How US nutrition guidelines are influenced by pharmaceutical companies.
  • The truth about LDL cholesterol.

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Every single person on this planet possesses unique gifts, talents, and unlimited potential. But sometimes our circumstances, our past, and our mindset can hold us back from tapping into our greatness. On today’s show, you’re going to learn exactly how to overcome the mindset blocks that are preventing you from living your best life.

Lewis Howes is a New York Times bestselling author, engaging podcast host, and entrepreneur. Today, he’s back on The Model Health Show to share powerful insights from his new book, The Greatness Mindset. You’ll learn about creating a meaningful mission, how to reframe your traumas, and how to define and find your own version of greatness.

This episode contains empowering conversations on overcoming the obstacles and fears that hold you back, how to make decisions that are in alignment with your purpose, and how we can all learn to love and accept ourselves. Lewis’ story of healing his past and finding success is incredibly inspiring. I hope you enjoy this interview with the one and only, Lewis Howes!

In this episode you’ll discover:

  • How automation works in the brain.
  • The difference between success and greatness.
  • Why having a meaningful mission is so powerful.
  • The three P’s you can combine to create your meaningful mission.
  • How the fear of failure can hold you back.
  • Three main fears that can cause self-doubt.
  • Why failure is part of the process of success.
  • The importance of building the right mindset around success.
  • How the fear of judgement can drive you toward people-pleasing behaviors.
  • The power of changing the meaning of your past traumas.
  • What victim consciousness is.
  • How choosing forgiveness can allow you to heal.
  • Why trauma perpetuates trauma.
  • How to define your greatness goals.

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From our performance and concentration to our mood and decision-making skills, hunger can impact our lives in a myriad of ways. And at a time when the diet industry and processed food manufacturers are profiting billions of dollars per year, the basic human function of hunger has become a commodity. The good news is, there are real, evidence-based tools we can use to take control of our biology, overcome cravings, and stop excessive hunger.

My friend Dr. Amy Shah is a double board-certified medical doctor and nutrition expert who takes an integrative and holistic approach to helping folks live healthier lives. She is one of the most knowledgeable experts in the emerging fields of circadian medicine and gut health. In her new book, I’m So Effing Hungry, she outlines how to utilize natural biological processes to combat overeating and food cravings.

On this episode of The Model Health Show, Dr. Shah is back to share the latest studies on hunger hormones, how processed food hijacks our natural hunger signals, the role psychobiotics play in driving cravings, and so much more. What I love about Dr. Shah is her ability to convey her deep understanding of science and medicine in a straightforward and approachable way. Please enjoy this interview with the brilliant, Dr. Amy Shah!

In this episode you’ll discover:

  • What the hunger-obesity paradox is.
  • How processed food consumption contributes to feelings of hunger.
  • What neuropeptide YY is, and the role it plays in satiation.
  • The role gut bacteria play in dictating your hunger and cravings.
  • What hunger hijackers are.
  • The link between mental health and ultra-processed foods.
  • What the bliss point is.
  • The connection between ultra-processed foods and dopamine.
  • Main distinctions between hunger, cravings, and appetite.
  • How the neurological pathways of cravings work (& how to change them)!
  • The rising rates of mental health conditions.
  • Why the human body is cyclical, & what chrononutrition is.
  • How the hunger hormones ghrelin and leptin work.
  • What leptin resistance is.
  • The incredible science of psychobiotics.
  • Dr. Shah’s professional opinion on obesity medications & GLP-1 agonists.
  • How to incorporate dopamine and serotonin-rich foods into your diet.
  • The link between sunlight exposure and satiety.

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For most folks, the relationships we have with our parents or guardians are the first meaningful connections we have. These relationships set the stage for how we communicate, how we see ourselves, and can even dictate our health into adulthood. However, most people enter the complex world of parenting with a certain set of inherited expectations and unconscious paradigms around how a parent-child relationship should function. 

Today’s guest, Dr. Shefali Tsabary, is a clinical psychologist and New York Times bestselling author who is best known for her expertise in family dynamics, conscious parenting, and personal development. In this interview, Dr. Shefali is sharing groundbreaking paradigm shifts from her new book, The Parenting Map, on how to authentically connect with your children and how to build empowerment and respect into any parent-child relationship.

You’ll learn about what conscious parenting is, and how it differs from the traditional parenting paradigm. We’ll talk about how our ego can block us from authentically connecting with our children, and how healing your inner child can help you create a healthy family dynamic. Dr. Shefali’s insights are going to impress you, challenge you, and help you transform your relationships for the better.

In this episode you’ll discover:

  • How having parenting expectations sets us up for failure.
  • What conscious parenting is.
  • How the parental ego causes dysfunctional relationships.
  • The importance of surrendering your ego and approaching your child with empathy.
  • Why we should always assume that our children are doing their best.
  • What it means to end the chase for happiness and success.
  • The difference between controlling your children and influencing them.
  • How to tap into your child’s unique essence.
  • Why the parent-child relationship influences your child’s self-worth.
  • How to teach your child resilience.
  • The relationship between your inner child and the imposter ego.
  • How to support your child’s natural temperament.
  • What the acronym WARM stands for.
  • The most important principle of life.

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What we choose to eat every day has a profound impact on our metabolism, our biology, and our longevity. Every cell in your body is created from the food that you eat. But unfortunately, there’s a ton of conflicting information out there about what types of foods contribute to human health and vibrancy. 

On this episode of The Model Health Show, you’re going to hear an interview I did on Tom Bilyeu’s podcast, Impact Theory.  We’re diving into a wide variety of topics, including anti-inflammatory nutrition, the basics of metabolism and the calories-in-calories-out paradigm, how your thoughts impact your biology, and the pharmaceutical industry’s influence on nutrition and health.

In this interview, I’ll also share some personal anecdotes from my experience being diagnosed with a chronic illness and the physical and mental healing I underwent. You’re going to learn about the power you possess to take control over your life and your health, and why deciding to stop outsourcing your potential to others is the most powerful step you can take. Enjoy!

In this episode you’ll discover:

  • The root of the word inflammation.
  • An important distinction between acute and chronic inflammation.
  • Why extra virgin olive oil is a powerful food for brain health & reducing inflammation.
  • What percentage of the average American’s diet is comprised of ultra-processed foods.
  • The metabolic impact of whole foods vs. processed foods.
  • What epicaloric controllers are.
  • How the gut and brain communicate.
  • The connection between COVID-19 outcomes and obesity.
  • What percentage of American citizens are metabolically unhealthy.
  • The top three risk factors for death from COVID-19.
  • How electrolyte balance can play a role in weight loss.
  • The interesting way in which your thoughts impact your metabolism.
  • How FDA user fees work and the corruption in the pharmaceutical industry.
  • The number one cause of death in the US.
  • What instinctive elaboration is.
  • The importance of not outsourcing your health and your potential.

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We’ve been led to believe that in order to improve your health, you have to take extreme measures. The diet and weight loss industry rakes in billions of dollars, yet most of our citizens are still overweight and struggling with health issues. Instead of following a strict diet regimen or spending hours in the gym, what if you could optimize your biology and get better results with less effort?

That’s the premise of Dave Asprey’s new book, Smarter Not Harder. As a long-time biohacker, Dave has uncovered how we can take control of our body’s inherent systems and tendencies by using biohacking strategies to achieve lasting health. Dave Asprey is the founder of Upgrade Labs and a repeat New York Times bestselling science author. In this interview, you’re going to learn exactly how to get maximum results in your physical, metabolic, and cognitive health—with minimum effort.

We’re going to discuss specific concepts from Smarter Not Harder, including how we can take advantage of our innate laziness, how to incorporate biohacking techniques like vibration and muscle stimulation, and specific exercises you can incorporate to get better results from your workouts. This episode is packed with insights about maximizing your biology. Enjoy!

In this episode you’ll discover:

  • The problem with getting our society back to normal.
  • What your mitochondria are, and how they work.
  • How to train your mitochondrial network.
  • Why spending hours at the gym is inefficient.
  • What the laziness principle is.
  • Why innovation comes from laziness.
  • What a hack target is, and the five different categories.
  • How whole-body vibration can improve your energy and metabolism.
  • Different techniques you can utilize to add vibration into your routine.
  • What polyvagal theory is.
  • The connection between humming and nitric oxide.
  • What ejection fraction is.
  • The benefits of electrical muscle stimulation.
  • How using resistance bands can help you get better results.
  • The metabolic impacts of building muscle.
  • What equanimity is.
  • Which minerals and vitamins are important for cognitive health.

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Direct download: 662_-_Biohack_Your_Energy_Levels__Metabolism_-_With_Dave_Asprey.mp3
Category:general -- posted at: 6:38pm PDT

Getting older is a natural part of the human lifespan. But getting older does not have to include common aging-related illnesses like neurodegenerative diseases, cardiovascular events, or osteoporosis. The key to feeling younger, stronger, and healthier lies in the choices we make every day, like our diet, movement practices, and our connection to others.

Dr. Mark Hyman is one of the most influential voices in the field of functional medicine and a proponent for eating for health and longevity. He is the host of The Doctor’s Farmacy Podcast, founder and director of the UltraWellness Center, and a repeat New York Times bestselling author. In his new book, Young Forever, Dr. Hyman outlines the body’s innate healing mechanisms, the true causes of our common causes of death, and actionable steps you can take to prevent disease and promote longevity.

Today, Dr. Hyman is back on The Model Health Show to share incredible insights on aging, longevity, and true health. You’re going to learn key principles like the hallmarks of aging, the human body’s natural healing pathways, and how to achieve optimal health through simple and accessible lifestyle changes. As always, Dr. Hyman is sharing the cutting-edge science, along with empowering lifestyle tips you can use to restore your health.

In this episode you’ll discover:

  • The principles of longevity that we can learn from the Blue Zones.
  • How having meaning and purpose can extend your lifespan.
  • What phytochemicals are, and how they activate longevity switches.
  • The difference between the science of disease and the science of health.
  • What the hallmarks of aging are.
  • The science of telomeres and how they impact lifespan.
  • How to reset your body’s innate healing pathways.
  • The root causes of common chronic illnesses.
  • What zombie cells are.
  • The healing benefits of hyperbaric oxygen therapy.
  • Why the timing of eating matters for longevity.
  • The hunger-obesity paradox in the United States.
  • Why food can be the most powerful medicine.
  • The link between obesity and COVID-19 outcomes.
  • What the epigenome is.
  • Three things you can do to promote longevity.
  • How to incorporate positive stress into your routine.

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Humans are social creatures that thrive with social support and community. It’s no surprise that healthy relationships, in any context, can have beneficial effects on our overall health and well-being. Today you’re going to learn five clinically proven ways that love affects your health, including your body composition, stress levels, cardiovascular health, and mental health. 

We’re going to dive into the research on the link between love and longevity, as well as how your relationships impact your risk for diseases like heart disease and dementia. You’ll learn how healthy relationships can improve your resilience to stress and response to pain. You’re going to hear how love can promote brain health and even support your health goals.

You’ll learn how your brain chemistry reacts to love, and how your body composition can be impacted by the evolution of your relationships. No matter your current relationship status, this episode can help you improve your health through your connections with those around you. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • How many people die annually from heart disease.
  • The association between being married and heart disease risk factors.
  • What broken heart syndrome is.
  • The protective effects love has on the human cardiovascular system.
  • How new love can reduce appetite and lower insulin sensitivity.
  • Why having a supportive partner can be an important factor in weight loss.
  • The difference between initial chemistry and mature love.
  • How to create a culture of health within your relationship.
  • The connection between falling in love and immune function.
  • How love impacts brain function and mental health.
  • The amazing science behind the heart-brain.
  • What the tube torus is.
  • The surprising connection between dementia risk and relationship status.
  • What the number one predictor of your health and longevity is.
  • How a strong relationship can act as a stress reliever.
  • Why you should diversify your sources of love and connection.

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Direct download: 660-5_Ways_That_Love_Affects_Your_Health.mp3
Category:general -- posted at: 5:19pm PDT

When most people think about the effects of regularly exercising, they focus purely on the aesthetic results. While you can certainly change the way your body looks through an intentional and consistent exercise routine, the impacts of a regular movement practice extend far beyond what you look like.

On this compilation episode of The Model Health Show, you’re going to hear from some of the top fitness experts in the world about the comprehensive benefits of exercise. You’re going to learn about the scientifically proven positive impacts exercise can have on your functionality, metabolic health, longevity, and mental health. You’ll hear how movement can protect you from diseases, improve your daily life, and upgrade your sensitivity to pleasure.

You’re going to learn from some of the brightest minds in science, including Dr. Gabrielle Lyon, Dr. Andrew Huberman, Dr. Kelly McGonigal, and more. This episode is packed with insights on creating an impactful movement routine that will transform every area of your health and your life. Enjoy!

In this episode you’ll discover:

  • How exercise makes you better in other areas of your life.
  • Why consistency is critical in fitness
  • The three reasons why people exercise.
  • Why the gym is the fairest place in the world.
  • The connection between skeletal muscle and survivability.
  • How building muscle protects you from insulin resistance.
  • The anti-inflammatory effects of exercise.
  • How exercise can make you mentally stronger.
  • The link between exercise and brain longevity.
  • What your body’s set point is and how it works
  • A basic weekly template for your exercise routine.
  • How cardio improves your longevity
  • Why the benefits of exercise go beyond weight loss.
  • How movement sensitizes your brain to pleasure.
  • The anti-depressant effects of movement.
  • How to utilize exercise to change your mindset and emotions.
  • Why the way you train is a metaphor for how you treat yourself.
  • The connection between strength training, metabolic health, and insulin sensitivity.
  • How resistance training improves hormonal health.
  • The exact number of steps you should walk daily to prevent diseases.

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Relationships are at the very foundation of human health. Our relationships have a profound impact on our happiness and overall well-being. But no relationship is without challenges, and today you’re going to hear about how to cultivate stronger and more intentional relationships with ourselves and the people around us.

Jay Shetty is a New York Times bestselling author, an award-winning podcast host, and the chief purpose officer for the #1 sleep and meditation app, Calm. Jay is passionate about helping folks uncover their purpose and tap into self-awareness to improve their lives. In his new book, 8 Rules of Love, Jay outlines why relationships are a skill set and how we can take actionable steps to build healthier relationships.

In this interview, you’re going to hear some of the powerful lessons from 8 Rules of Love. Jay is sharing how our relationships habits form and how we can be more purposeful about creating skills that best serve our relationships. You’ll learn how to better understand yourself, your past and current relationships, and so much more. I hope you enjoy this episode with the incredible Jay Shetty!

In this episode you’ll discover:

  • What mirror neurons are and how they work.
  • Why Jay chose to write a book about love and relationships.
  • The four important decisions we make in life.
  • What it means to take a look in the karma mirror.
  • The true meaning of karma.
  • Why our relationship habits are often like hand-me-downs.
  • What first love syndrome is.
  • The details of what actually happens when the spark fades in a relationship.
  • What the three-date rule is.
  • A few first love archetypes, and what we can learn about ourselves from them.
  • How our relationships and our health are connected.
  • Different ways we tend to seek validation in relationships.
  • How long it takes to really get to know someone.
  • Why your partner is your guru.
  • An important distinction between being alone and being in solitude.
  • Why you should carve out quality time with yourself.

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In Western culture, drinking alcohol has become a societal norm. Drinking is often used during times of celebration, for relaxation purposes, and to socialize with others. Not only is alcohol one of the most utilized drugs, it also the most accessible. On today’s show, we’re going to uncover the health risks and benefits of drinking alcohol.

You’re going to hear the peer-reviewed data on exactly how drinking alcohol impacts human metabolic health and longevity. We’ll talk about how the body processes alcohol, and how alcohol consumption can impact biological functions like fat-burning, hormone balance, and the microbiome. You’ll learn about the links between drinking and risks for developing diseases like cancer and Alzheimer’s disease.

We’ll discuss how drinking can impact sleep quality, cognitive health, and so much more. You’ll also learn some practical tips and tools you can use to mitigate some of alcohol’s harmful effects. I hope this episode arms you with the information to make more empowered decisions about alcohol consumption.

In this episode you’ll discover:

  • The history of humans consuming alcohol.
  • Why alcohol is a macronutrient.
  • What the early uses of alcohol were.
  • Why beer and wine have less than 15% alcohol by volume.
  • The origin of the word spirits.
  • What happens in the body when alcohol is consumed.
  • How consuming dietary fat impacts the processing of alcohol.
  • The effects of drinking alcohol on the metabolism.
  • How drinking alcohol impacts longevity.
  • Why alcohol consumption decreases our ability to burn fat.
  • How alcohol impacts hunger hormones.
  • The metabolic effects of drinking sugary alcoholic beverages.
  • How excessive drinking can create hormone imbalances.
  • The truth about resveratrol in red wine.
  • How drinking alters the microbiome.
  • The connection between drinking alcohol and cancer.
  • What DNA methylation is.
  • Why drinking and leaky gut are linked.
  • How alcohol consumption can disturb sleep quality.

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Direct download: 657_-_How_Alcohol_Influences_Metabolism_and_Longevity.mp3
Category:general -- posted at: 6:45pm PDT

Each year the US healthcare system spends billions of dollars on pharmaceuticals and innovations, yet our citizens continue to get sicker and sicker. And while many providers truly want to help folks, their education primarily teaches them to write prescriptions for symptoms—not address the root causes of ailments. Meanwhile, our government works hand in hand with food companies to market and promote the very foods that exacerbate inflammatory and chronic illnesses.

While the idea of corrupt, powerful entities and a broken healthcare system might seem overpowering, we have a lot of power as citizens to begin changing the paradigm of what health means. Today’s guest, Calley Means, is here to talk about exactly what we can do to begin healing our broken systems. As a former consultant for food and pharmaceutical companies, Calley has a unique and well-informed viewpoint on this matter. He is the co-founder of TrueMed, a company that is revolutionizing the way patients use pre-tax funds for health expenses.

In this interview, you’re going to hear enlightening conversations on the US food system and pharmaceutical industry. Calley is sharing the behind-the-scenes playbook of the tactics processed food companies use to gain public trust. We’re going to talk about how government programs promote disease and disproportionately affect children and minority groups. We’re also going to discuss how we can create a revolution and lead the charge toward true health for future generations. Enjoy!

In this episode you’ll discover:

  • The problem with how our medical system treats patients.
  • Calley’s experience as a consultant for food and pharmaceutical companies.
  • The percentage of food stamp funding goes toward sugary drinks and processed foods.
  • How structural racism in government-funded programs affects kids.
  • The suspicious connection between soda companies and civil rights groups.
  • Tactics that processed food companies use to get nutritionist endorsements.
  • Which entity funded the study that created the food pyramid.
  • The connection between university research and food companies.
  • Why doctors have minimal training in nutrition.
  • The power of root-cause-based treatment.
  • An important distinction between life expectancy and quality of life.
  • How to begin changing an unsustainable system.
  • A conversation on freedom of choice.
  • Why we need to fix food subsidies to improve our society’s health.
  • What inflammation is, and why it matters.
  • The power of tapping into your body’s innate intelligence.
  • How to use HSA & FSA accounts to promote health and prevent disease.

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Our healthcare system is heavily based on pharmaceuticals, which certainly have their role. But there’s a wisdom in utilizing natural remedies that have a long history of reducing symptoms and promoting health. For most of human history, bee products like honey, propolis, and bee pollen have been used for a variety of reasons including reducing allergy symptoms, inhibiting the growth of bacteria, wound treatments, and so much more.

Today you’re going to learn about a variety of bee products and their health benefits. Our guest, Carly Stein Kremer, is the founder of Beekeeper’s Naturals, a wellness company that is dedicated to bringing effective, natural, and sustainable remedies to the general public. On today’s show, she’s sharing the amazing healing properties of bee products, and how you can incorporate them into your routine for better health.

You’re going to hear about the variety of bee products that exist and their specific health benefits. We’re talking about the science behind propolis, honey, royal jelly, and more. You’ll learn how you can use these products to promote brain health, immune function, and gut health. What I love about Beekeeper’s Naturals is that they have high standards for quality, sustainability, and efficacy. I hope you enjoy this interview with Carly Stein Kremer! 

In this episode you’ll discover:

  • Why bees are a critical component of our ecosystem.
  • The interesting reason why honey never expires.
  • Which hive component is the primary food source for bees.
  • The healing properties of propolis.
  • Why royal jelly is similar to colostrum.
  • The health benefits of bee pollen.
  • How propolis can act as a natural alternative to antibiotics.
  • What superfood honey is.
  • The difference between organic honey and pesticide-free honey.
  • What the number one killer of bees is.
  • The importance of acetylcholine.
  • How royal jelly can aid in neurogenesis.
  • The gut strengthening properties of propolis.
  • Why bee pollen is a great tool for endurance and recovery.
  • The benefits of natural, honey-based cough syrup.
  • What to look for when you’re buying honey.
  • The glycemic differences between honey and cane sugar.
  • How bee products can improve symptoms of allergies and asthma.
  • What types of testing Beekeeper’s Naturals products undergo.

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Cancer is one of the most serious diagnoses one could face, and in our society, it’s becoming more and more common. While some forms of cancer are influenced by genetics, the good news is that we have a lot of power to influence our propensity toward disease. Our habits and inputs such as diet, weight, and exposure to toxins can play a huge role in cancer risk. Today’s guest, Dr. Christian Gonzalez, is an expert on preventing and treating cancer.

Dr. Christian Gonzalez is a naturopathic oncologist and the host of the Heal Thy Self Podcast. He is passionate about education and giving folks the tools needed to promote health, prevent cancer and other chronic diseases, and heal from within. Today, he’s back on the show to demystify cancer and share what is really contributing to our skyrocketing rates of cancer. 

We’re going to dive into some of the leading risk causes of cancer, and realistic tips you can implement to reduce your risk and optimize your health. We’ll talk about the impact alcohol has on the development of cancer, how to reduce your overall toxic burden and the role that emotions and mental health play in our physical health. As always, Dr. G is delivering tons of value, and I hope you’ll find this information empowering.

In this episode you’ll discover:

  • How many new cases of cancer were reported in 2019.
  • Five main things that influence your risk of cancer.
  • What cancer is, and how it is created in the body.
  • The percentage of your genetics that determine your likelihood of developing cancer.
  • How inflammation from food can create genetic damage and disease.
  • Why eating a variety of foods is essential for human health.
  • How many types of cancer are directly caused by drinking alcohol.
  • The effects of alcohol on society overall.
  • An important question to ask yourself about your alcohol consumption.
  • The role environmental toxicants play in cancer risk.
  • What forever chemicals are.
  • How to reduce your exposure to harmful toxins.
  • The connection between pesticides and cancer.
  • How mental health and authenticity are connected.
  • What the mind-body cycle of psychoneuroimmunology is.

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Coffee is the most commonly consumed beverage in the world. A hot cup of coffee is the first thing many folks think about when they start each day. And for years, health experts have had differing opinions on whether or not coffee is beneficial for human health. In most cases, when consumed in moderation, coffee can be a protective and valuable part of a well-rounded diet.

On today’s show, we’re diving into seven scientifically proven benefits of consuming coffee. You’re going to learn how drinking coffee can impact multiple processes in the body, including metabolism and fat loss, cognitive performance, energy levels, and so much more. You’ll also hear about the origins of coffee, and how it became so engrained in our culture.

We’re going to cover specific studies on how coffee consumption impacts human health and performance, as well as habits you can implement to optimize your caffeine habit. We’re going to dive into the ideal amounts of coffee you should consume to receive the maximum benefits, tips for timing your caffeine consumption, what to add to your coffee, and how to source your daily cup of joe. I hope you enjoy this episode on the mind-blowing benefits of coffee!

In this episode you’ll discover:

  • The history of drinking coffee.
  • An interesting connection between coffee consumption and visceral belly fat.
  • How consuming caffeine can impact your metabolic rate.
  • The connection between step count and drinking coffee.
  • What the half-life of caffeine is, and the importance of having a caffeine curfew.
  • How caffeine consumption can affect headaches.
  • What brown adipose tissue is, and how it works.
  • The fascinating connection between coffee, brown fat, and metabolism.
  • Why sourcing organic coffee is important.
  • The effects coffee consumption has on fatigue, endurance, and energy levels.
  • A shocking relationship between coffee, inflammation, and longevity.
  • How drinking coffee impacts levels of adiponectin.
  • Why coffee can support satiety hormones and fat loss.

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This time of year, a lot of folks are looking to create habit shifts in their lives. But what most people fail to recognize is that transformation starts from within; it begins with our mindset and the way we see ourselves. If you want to cultivate change, you have to focus on the way you think, not just what you do.

On this compilation episode of The Model Health Show, you’re going to hear incredible life lessons from self-development expert and bestselling author, Ed Mylett. Ed is sharing practical tools for transforming your life through changing your identity, real tips for improving your confidence, and how to upgrade your financial fitness.

There’s a reason why Ed is a globally recognized speaker, and today you’re going to hear powerful insights that can help you create the life you want to live. No matter what your goals are, this episode contains valuable tips to help you reach them. Please enjoy this episode with Ed Mylett! 

In this episode you’ll discover:

  • Why confidence is often created out of necessity.
  • How to channel the person you’re meant to become.
  • The power of practicing gratitude.
  • The two shifts in psychology that every successful person must go through.
  • What the number one rule to cultivating self-confidence is.
  • How your identity controls your level of success.
  • Why self-worth and identity are like a thermostat.
  • How to utilize resources and relationships to shift your identity.
  • The power of controlling the first 30 minutes & the last 30 minutes of each day.
  • Why keeping the promises you make to yourself is of upmost importance.
  • What it means to max out.
  • How to improve your financial fitness.
  • What your reticular activating system is, and how to take advantage of it.
  • Why being unrealistic is a good thing.
  • The importance of asking yourself empowering questions.
  • Why a pinata is the ultimate metaphor for life.
  • The difference between time management and time manipulation.
  • How to change your emotions through changing your physiology.
  • What a multiplier is.
  • The power of one more.

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There are many habits and behaviors that impact our health and longevity including diet, activity, and sleep quality. But it turns out that there’s one factor that has the biggest influence on our overall happiness and quality of life: our relationships. 

Today’s guest, Dr. Robert Waldinger, is a professor of psychiatry at Harvard Medical School. He is also the director of the Harvard Study of Adult Development, one of the longest-running longitudinal studies on human happiness, health, and longevity. In the book The Good Life, Dr. Waldinger and his associate director share principles of a fulfilling and meaningful life.

In this interview, you’re going to hear the fascinating science of how our relationships impact our happiness. We’ll discuss what makes a good relationship, how to strengthen existing connections, and tips for cultivating new relationships. This episode is packed with tons of scientifically proven tips to create a happier and longer life through our connections with those around us. Enjoy!

In this episode you’ll discover:

  • Why the Harvard Study of Adult Development was created. 
  • The difference between cross-sectional and longitudinal research.
  • How health, happiness, and longevity are connected.
  • What the number one controller of human happiness is.
  • How strong relationships can relieve stress.
  • The connection between loneliness and low-level chronic stress.
  • What defines a good relationship.
  • The definition of socioemotional learning.
  • Why social fitness is a critical component of health. 
  • How to bring a sense of curiosity to your relationships.
  • Two strategies for healthier communication.
  • Why using extremes is unhelpful.
  • The power of having a beginner’s mind.
  • What the most basic form of love is.
  • The importance of asking open-ended questions.
  • What the biggest myth of happiness is.
  • Healthy strategies for incorporating social media into your relationships.
  • Three questions to ask yourself about a difficult relationship.
  • Important components that are missing in electronic communication.

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Implementing a consistent and healthy morning routine is a powerful way to improve your physical health and psychology. A solid morning routine can set the tone for your entire day, boost your energy, enhance productivity, and help you feel more in control. 

On today’s show, you’re going to learn five habits you can incorporate into your morning routine in order to improve your metabolic health, mental health, and cognitive performance. We’re going to cover everything from hydration and movement to enhancing social media habits, and even how to optimize your morning cup of joe. These scientifically proven tips are based on the principles of circadian medicine and will promote a healthy and productive day.

Best of all, implementing these tips into your routine does not require an entire lifestyle overhaul. You’re going to hear basic and realistic habits that will yield big results. No matter what your mornings currently look like, I think you’ll find something in this episode that can have a positive impact on your life. Enjoy!

In this episode you’ll discover:

  • How your circadian timing system works.
  • Three main reasons why a healthy morning routine is helpful for your brain & biology.
  • How to create new habits, & what makes them stick.
  • What a habit loop is.
  • The importance of proper hydration, especially in the morning.
  • How drinking adequate water can aid in fat loss.
  • The power of having small wins.
  • How to improve your perception of your day.
  • The importance of taking time to empower and improve yourself.
  • What it means to proactively create your day
  • How to use journaling and visualization to your advantage.
  • The various benefits of physical activity.
  • How moving your body impacts your cortisol levels.
  • The connection between exercise and mental health.
  • What impacts UV light has on our biology.
  • Simple ways to add morning sunlight to your day.
  • How to optimize your coffee routine.
  • Three things to avoid in the morning.

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Direct download: 650_-_Use_This_Morning_Routine_to_Support_Fat_Loss__Mental_Performance.mp3
Category:general -- posted at: 6:19pm PDT

For most of human history, the medical field has compartmentalized the brain, as if it exists in isolation from the rest of the body. But just like any other organ in the body, the brain is an essential component of our biology that cannot be separated from the inner workings of the entire system. The more we learn about topics like the gut-brain axis or neurotransmitters in the gut, the clearer it becomes that mental health and whole-body health are intricately connected.

Today’s guest, Dr. Christopher Palmer, is a Harvard psychiatrist and researcher who studies the intersection of mental health and metabolic health. In his book, Brain Energy, Dr. Palmer discusses the cause of mental illnesses and offers new solutions for long-term healing. In this interview, you’re going to learn about how metabolic health and mental health are connected, the truth about the role genetics play in mental illnesses, and how current treatments in psychology are really stacking up.

At a time when so many folks are suffering from mental health disorders, this topic is more important than ever. The more we understand about mental health, the more we can help those who are suffering. I hope you enjoy this conversation with Dr. Christopher Palmer!

In this episode you’ll discover:

  • How many people worldwide suffer from mental health disorders.
  • What the number one cause of disability is.
  • The sad truth about treatment for depression.
  • What the biopsychosocial model in psychology is.
  • The side effects of common antidepressants.
  • How mitochondria, epigenetics, and mental health are connected.
  • Why metabolic health and mental health are inseparable.
  • Three main problems with the DSM.
  • How insulin receptors in the brain function.
  • What glucose hypometabolism is, and how it affects the brain.
  • The connection between metabolic diseases and the prevalence of autistic children.
  • Dr. Palmer’s personal experience with the ketogenic diet.
  • What the metabolic theory of mental illness is.
  • The definition of hyperexcitability.
  • Similarities between epilepsy and mental health.
  • Foundational behaviors for improving mental health.

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There are a multitude of reasons why folks exercise: for aesthetics, for mental health, and even enjoyment. But it’s critical that we recognize that our bodies require certain inputs and movements for overall health and longevity. On today’s show, you’re going to learn the five most important rules for human functionality and fitness. 

We’re going to cover some of the basic movement patterns that our genes expect, like walking and building muscle. We’ll also talk about the importance of mobility and variety, and how movement inputs can affect our biological functions like hormones, immunity, and metabolic health.

No matter your fitness level or goals, these five rules are critical for creating a functional body. Upgrading your functionality can promote so many other areas of your overall health, boost your mood, and improve your daily life. I hope you carry these five rules with you not only today but for your lifetime.

In this episode you’ll discover:

  • How the human body allocates energy expenditure.
  • Why sedentary behavior is harmful for our biology.
  • What it means to incorporate movement nutrients.
  • How to improve your mobility.
  • The number one movement for human function and fitness.
  • How walking impacts our hormonal health.
  • The connection between testosterone levels and step count.
  • Why healthy testosterone levels are key to overall human vitality.
  • How walking can improve insulin sensitivity and metabolic health.
  • The far-reaching benefits of grip strength.
  • Specific exercises you can do to improve your grip strength.
  • The importance of building muscle for human health.
  • How often you should strength train for functionality.

Items mentioned in this episode include:

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Direct download: 648_-_The_5_Most_Important_Rules_for_Fitness__Functionality.mp3
Category:general -- posted at: 6:04pm PDT

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