The Model Health Show

Everyone deserves to feel strong, comfortable, and healthy in their body. Yet for years, half of the population has been overlooked not only in scientific studies, but also in doctor’s offices across the world. Women who are dealing with issues from stubborn weight gain to mood swings have largely been dismissed and left to unnecessarily suffer with debilitating symptoms.

Today, fitness icon Autumn Calabrese is back on The Model Health Show. Autumn is a certified health coach, author, and the creator of several fitness programs that are designed to help women feel their strongest. In this interview, she’s here to discuss her experience reclaiming her health, what our culture gets wrong about women’s health, and how regulating your hormonal health can change everything.

You’re going to learn about topics like cortisol, bioindividuality, blood sugar management, and much more. Autumn is sharing her personal experience with Pilates, breathwork, supplementation, and how these lifestyle changes inspired her new program. I hope you enjoy this interview with Autumn Calabrese!  

 

In this episode you’ll discover: 

  • Why the common messaging around women’s health is misleading.
  • The role that hormones play in women’s health.
  • How dietary fat impacts hormonal function.
  • The exact steps Autumn took to reclaim her health.
  • Why exercise can act as stress in the body.
  • How doctors often write off women’s health concerns.
  • The important role of bioindividuality in nutrition and exercise.
  • What Autumn learned from pivoting to Pilates.
  • The benefits of Pilates.
  • How blood sugar management affects hormonal health.
  • The connection between sugar intake and processed foods.
  • Why we need to reframe the way we think about alcohol.
  • The health advantages of breathwork.
  • How to intentionally create healthy habits 

 

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This episode of The Model Health Show is brought to you by Our Place and LMNT.


Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model.

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The human mind has an innate superpower to perceive a wide range of emotions. However, many people lack the understanding of what their emotions actually are or how to manage them. Learning how to manage our emotions can have numerous benefits on our physical health, relationships, careers, and so much more.

On this episode of The Model Health Show, our guest is psychologist and professor, Dr. Ethan Kross. He is one of the world’s leading experts on emotion regulation, and today you’re going to learn the science and strategies for better emotional fitness.

You’re going to learn why all emotions, even the ones we perceive as bad, can serve as a useful tool. You’ll hear how your emotions can impact all other aspects of your life, what it means to shift your emotions, and powerful ways to break toxic psychological patterns. Emotion regulation is something we can all strive to improve; I hope you enjoy this interview with Dr. Ethan Kross!  

In this episode you’ll discover: 

  • What internal chatter is and how it works.

  • The dark side of having an inner voice that can undermine our health.

  • What emotions are and the fascinating science of when they begin.

  • How our emotions can manifest physical symptoms.

  • The importance of understanding how to manage your emotions.

  • How often most people are experiencing emotions.

  • The weird history of emotion regulation.

  • How emotions and feelings differ.

  • What metacognition is.

  • The truth about controlling your emotions.

  • How to become emotionally fit.

  • Why all emotions are a useful tool.

  • How your ability to manage your emotions affects other aspects of your life.

  • The importance of recognizing negative emotional loops.

  • Why emotions are akin to a fingerprint.

  • What it means to shift your emotions.

  • How changing your environment can shift your mood.

  • Why learning emotion regulation is a lifelong process.   

Items mentioned in this episode include: 

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This episode of The Model Health Show is brought to you by Paleovalley and Organifi.

Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.


In the health and wellness space, and across the country, many folks are championing the Food and Drug Administration’s recent move to ban Red Dye No, 3, an artificial food dye that has been linked to certain cancers and behavioral issues. On today’s show, we’re going to dive into the context around this issue.

On this episode of The Model Health Show, you’re going to learn about the prevalence and history of artificial food dyes in our food supply. You’ll hear which common foods and products contain artificial coloring. We’re also going to dive into the shocking science of how food dyes affect human and animal biology.

You’re going to learn some behind-the-scenes information on how the FDA operates, how substances can make their way into the food supply, and sneaky loopholes that can have disastrous effects on human health. Most importantly, you’re going to learn how to take control over your family’s health, regardless of what happens with policy changes. I hope you enjoy this conversation on food dyes!  

In this episode you’ll discover: 

  • What Red Dye No. 3 is and what products it is used in.
  • The definition of FD&C.
  • What the Delaney Clause is.
  • The timeline for removing Red Dye No. 3 from the market.
  • What to look out for when the FDA bans chemicals from the food supply.
  • The history of other banned food dyes.
  • What percentage of the average American child’s diet is ultra processed foods.
  • How the EU handles food dyes on food labels.
  • What the GRAS loophole is.
  • The percentage of studies that found evidence of food dyes’ harmful impact on children.
  • How the FDA and the pharmaceutical industry are intertwined.
  • Why we have a systemic problem that affects our food system.
  • The best thing you can do to protect yourself and your family from harmful ingredients.
  • Two steps to take control over your environment 

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Direct download: TMHS_865_-_FDA_BANS_Red_No._3_-_A_New_Chapter_for_Americas_Health.mp3
Category:general -- posted at: 7:00pm PST

Every year, nearly half of American adults embark on a new diet with the goal of losing weight in mind. But statistics show that most people who implement fad diets don’t stick with it for long, and those who do don’t find sustainable results. So on today’s show, you’re going to learn about realistic lifestyle tips that can help you shed extra pounds for good.

On this episode of The Model Health Show, you’re going to learn about the FASTEST way to lose fat, with a simple, science-backed acronym. This episode is full of realistic strategies you can use to fine-tune your nutrition, exercise, sleep, and more.

Not only will these tips help you reach your body composition goals, but they will also help you improve your overall health in numerous ways. If you’re ready to create a weight loss plan that is simple, effective, and sustainable, this episode is full of actionable tips that will help you reach your goals. Enjoy!  

In this episode you’ll discover: 

  • Why adequate protein is powerful for weight loss and metabolic health.
  • The importance of eating a high-protein breakfast.
  • What the thermic effect of food is.
  • How to determine how many grams of protein you should eat per day.
  • What obesogens are.
  • The effects of eating excess dietary sugars.
  • Why sugar-sweetened beverages like soda are terrible for your health.
  • The important link between fat loss and sleep.
  • How adequate sleep can protect you from losing muscle mass.
  • Why your endocrine system needs restorative sleep.
  • How to optimize your sleep environment.
  • The benefits of fasting 12 hours.
  • How often you should be exercising major muscle groups.
  • Science-based strategies for effective strength training.
  • How to send your body safety signals to improve your metabolism.
  • The number of steps to take every day for better health 

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Onnit and Foursigmatic. 

Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.   

Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life. 

 
 
Direct download: TMHS_864_-_The_FASTEST_Way_to_Lose_20_Pounds_in_2025.mp3
Category:general -- posted at: 7:00pm PST

If you have big dreams you want to achieve, it can be easy to get caught up in the process of crossing tasks off your to-do list. But if you overlook taking care of yourself, it can undermine your health and happiness, which ultimately will delay your progress. On today’s show, you’re going to hear a powerful conversation on what it takes to manifest your happiest, healthiest life ever.

Today’s guest, Big Sean, is a multi-platinum artist, philanthropist, and writer. He’s on a mission to inspire people to improve their physical, mental, and overall well-being. On this episode of The Model Health Show, Big Sean is joining us for a discussion on principles from his new book, Go Higher.

In this interview, you’re going to learn about the five practices that lead to success, purpose, and self-acceptance. We’re discussing topics like meditation and manifestation, why taking care of your health can cultivate more success, how to create a strategy that works for you, and so much more. This episode is full of profound insights; I hope you enjoy this conversation with the one and only, Big Sean!  

In this episode you’ll discover: 

  • How Big Sean got his start in the music industry.

  • Why you should pay attention when you get butterflies.

  • The power of trying.

  • Why we should be cautious of where we seek acceptance.

  • The most valuable thing you can give your children.

  • How to start manifesting intentionally.

  • The five practices that lead to success.

  • Why celebrating your wins is crucial to success.

  • How to strategize better in every area of your life.

  • The connection between strategizing and manifesting.

  • What the main source of happiness is.

  • How to set agreements with yourself.

  • Why taking care of yourself is one of the most productive things you can do.

  • The critical distinction between selfishness and self-care.

  • Big Sean’s experience with meditation.

  • How Big Sean became inspired to write Go Higher.

  • Why accepting where you are can help you improve.  

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by LMNT and Paleovalley.

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   


If you want to get in the best shape of your life in 2025, there are a few key principles you need to understand. Especially if you have a busy schedule or want to maximize results, having the proper knowledge on how to reach your goals is key. On this episode, you’re going to learn how to build muscle effectively.

Today, my friend Jay Ferruggia is back on The Model Health Show to share his proven fitness strategies. Jay is an elite fitness and mindset coach with over three decades of experience in the fitness industry. What I love about Jay is that he is passionate about helping folks build their strongest bodies ever in the most realistic, straightforward way.

In this interview, Jay is sharing the best ways to manage fatigue, how to find the optimal number of sets per workout, what it means to train to failure, and how to create a training program that works for you. You’re also going to learn about progressive overload, the best exercises for certain muscle groups, and so much more. I hope you enjoy this interview with the one and only, Jay Ferruggia!   

 

In this episode you’ll discover:

  • What creates fatigue, and how to manage it.
  • The optimal number of sets per workout.
  • Which muscle groups recover the slowest.
  • What volume means.
  • How to define junk volume.
  • The best training split for maximum results.
  • How to train to failure.
  • What progressive overload is.
  • The three best leg exercises for people over 40.
  • Which muscle group most people neglect to train.
  • How to effectively train your shoulders.
  • What carb cycling is, and how to use it for muscle growth.
  • How to calculate how much protein to eat.
  • The best way to incorporate cardio into your routine.
  • Why focus is key to upgrading your fitness.   

 

Items mentioned in this episode include: 


Be sure you are subscribed to this podcast to automatically receive your episodes:  

 

This episode of The Model Health Show is brought to you by LMNT and Pique.

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 


One of the keys to success is allowing yourself to be a beginner. When you give yourself permission to learn new information or strive toward a new goal, it opens up a world of possibilities. Whether your intention is to build strength or eat more whole foods, it all starts with a decision to walk toward a goal with humility and optimism.

On this episode of The Model Health Show, you’re going to hear my interview with Kelsey Heenan on The First Hour Podcast. In this interview, I shared details from the beginning of my health journey and how I balance my health goals with raising a family. I shared what actually helped me transform my health, some mistakes I made along the way, and my tips for fine-tuning your personal nutrition philosophy.

We’re going to discuss some of the most recent data on health outcomes in the US and worldwide, how ultra-processed food is impacting our biology, and why changing the questions you ask yourself can produce radical results. You’re also going to learn about how food impacts your genetics, the importance of tapping into your unique creativity, and so much more. I hope you enjoy this interview!

In this episode you’ll discover:

  • Why your priorities shift when you’re raising children.

  • The importance of intentionally creating a healthy culture.

  • How many Americans have a chronic disease.

  • Why the rates of type 2 diabetes have skyrocketed.

  • What nutrigenetics is.

  • The difference between processed food and ultra-processed food.

  • What percentage of conventional grain products has glyphosate.

  • How I shifted from an interest in fitness to a love of overall health.

  • My personal health story and how I overcame a lifelong diagnosis.

  • Why changing the questions I was asking changed my life.

  • The role sound plays in satisfaction.

  • Why omega 3s are vital for human health.

  • What the #1 risk to human health is.

  • The definition of instinctive elaboration.

  • Why it’s critical to spend time in contemplation.

  • The biggest mistake I made with my clients.

  • What you can learn from each of my books.

  • The importance of understanding epicaloric controllers. 

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Our mind is the most powerful tool that we can leverage to find success in all areas of life. Whether you’re looking to improve your health, your relationships, or your career, unleashing the power of your mind is the key. On today’s show, you’re going to learn about epigenetics and the biology of belief.

On this episode of The Model Health Show, you’re going to hear a portion of my first interview with stem cell biologist, Dr. Bruce Lipton. Dr. Lipton is a leading expert in the field of epigenetics. In this powerful interview, you’re going to learn about the important role your mind and your perspective play in determining your outcomes.

This interview is very special to me, and I hope it will shift your paradigms in a meaningful way. Most importantly, I hope this episode will remind you of your innate capacity to cultivate change, both inside of you and in the world around you. Enjoy!

In this episode you’ll discover: 

  • Why taking care of yourself is more important than ever.
  • What genetic determinism is.
  • How conventional medicine can make us feel like victims.
  • What stem cells are and how they work.
  • Why the environment dictates the destiny of a cell.
  • What we can learn about human health from the placebo effect.
  • An important distinction between correlation and causation.
  • Why environment and perception actually control our genes.
  • The percentage of diseases that are created by genetics.
  • What the brain of the cell is.
  • How the cell membrane functions.
  • The difference between the conscious and subconscious mind.
  • What energy psychology is.
  • How to reprogram your mind

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Organifi.

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Direct download: TMHS_860_-__How_the_Human_Mind_Controls_Our_Genes__Our_Environment.mp3
Category:general -- posted at: 7:00pm PST

Addictive behaviors have become increasingly common in our society, with folks engaging in everything from harmful drug and alcohol addictions to problematic relationships with habits like social media and shopping. But what exactly is addiction, and how do we get down to the root cause to actually help people live healthier, more fulfilled lives? That’s what you’re going to learn on today’s show.

On this episode of The Model Health Show, I’m sitting down with Dr. Adi Jaffe, who is a nationally recognized expert on mental health and addiction. He’s here to share his own experience with overcoming addiction, as well as incredible insights from his new book, Unhooked. You’re going to learn about reframing and redefining recovery in a more personalized, empowering way.

This interview is a deep dive into topics like the prevalence of addiction, the connection between addiction and trauma, the truth about coping mechanisms, and so much more. If you or anyone you love has ever struggled with addiction, I hope this conversation can serve as an enlightening gateway to stronger relationships, empowerment, and true health!  

In this episode you’ll discover: 

  • How many people are truly affected by addiction and its consequences.
  • The story of how Dr. Jaffe overcame addiction and got into his profession.
  • Why our perspective plays an important role in our approach.
  • The truth about the link between genetics and addiction.
  • Why addiction begins as a coping strategy.
  • What we need to understand about the role of codependency in addiction.
  • The critical role of environment for recovery.
  • What the EAT cycle is.
  • The importance of reframing failure.
  • Why you cannot blame others for your hardships.
  • How a gratitude practice can transform your life.
  • What hooks are and why pulling them out is your responsibility.
  • Why changing your perspective is one of the biggest changes you can make.
  • How to rank and prioritize your relationships.
  • Why tough decisions often accompany recovery.
  • What it means to establish a personal advisory board.   

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Paleovalley and Organifi.

Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Direct download: TMHS_859_-_Free_Yourself_From_Addictions_FOREVER__with_Dr._Adi_Jaffe.mp3
Category:general -- posted at: 7:00pm PST

If you want to lose body fat, it can feel like an overwhelming endeavor. Plus, there is a lot of conflicting advice out there about what it takes to actually burn body fat. So on today’s show, you’re getting all the best, most effective fat loss advice in one episode.

On this episode of The Model Health Show, you’re going to hear a compilation of the best tips for fat loss. This episode contains tons of science-backed information on how to burn fat, maintain muscle, and reach a healthier body composition. You’re going to hear from top experts in their fields, like Dr. Benjamin Bikman and Thomas DeLauer.

If you want to lose fat this year, this episode is going to arm you with the knowledge and practical strategies you need to reach your goal. You’re going to learn about the critical role of insulin, how your sleep impacts your body composition, and realistic exercise and nutrition tips you can implement today for better health all year long. Enjoy!

In this episode you’ll discover: 

  • What catecholamines are, and the role they play in fat loss.
  • The difference between fat mobilization and fat burning.
  • Which type of exercise is best for burning belly fat.
  • What LISS is, and how to reap its benefits.
  • The connection between caffeine and fat loss.
  • Why you should start your day with movement.
  • A meal prep tip you can use to simplify your life and reach your goals.
  • How to create an environment that encourages healthy choices.
  • The role insulin plays in the growth of fat cells.
  • What the three primary causes of insulin resistance are.
  • How cortisol and adrenaline affect insulin levels.
  • The most important variable when it comes to managing stress.
  • How inflammation and insulin resistance can lead to weight gain.
  • Why insulin resistance has become the most common health disorder.
  • What to consider about fasting.
  • How your sleep quality affects fat loss.
  • The importance of protecting your muscle mass.
  • How to get more high-quality sleep 

 

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

 

This episode of The Model Health Show is brought to you by Onnit and Foursigmatic

Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment

Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.

Direct download: TMHS_858_-_Burn_More_Fat_This_Year.mp3
Category:general -- posted at: 7:00pm PST

As humans, we are hardwired to want to stay alive; so it’s no surprise that for ages, folks have been seeking the secrets to longevity. Today, instead of tales of the fountain of youth, we have access to cutting edge science on what it actually takes to live a long and healthy life.

On this episode of The Model Health Show, I’m excited to have Dr. William Li back on the show for a conversation on longevity. Dr. William Li is an internationally renowned physician, scientist, and New York Times bestselling author. His groundbreaking research has led to innovative treatments to help improve symptoms or reverse diseases like heart disease, obesity, and more.

In this interview, you’re going to learn the keys to healthy aging, specific gut bacteria that are linked to longevity, and exciting new science on the brain microbiome. You’re going to discover three main roadblocks that are robbing people from longevity, how many people have lived beyond age 100, and why health and longevity are accessible to everyone. Enjoy!  

 

In this episode you’ll discover: 

  • The mind-blowing number of people that are alive at age 100+.
  • How gut bacteria can play a role in longevity.
  • The four bacteria that can improve your health outcomes.
  • What akkermansia is, and its health benefits.
  • The fascinating new science of the probiotic strain, P9.
  • How to encourage the growth of healthy bacteria in the gut.
  • The truth about the brain microbiome and how it could change the future of medicine.
  • Why exercise is critical for longevity.
  • What hope molecules are.
  • Why longevity is not reserved for an exclusive group.
  • Three things that Dr. Li’s elderly uncle taught him about healthy aging.
  • What a superager is.
  • Three things that are robbing people of their longevity.
  • The importance of eating a healthy, diverse diet.
  • Why we need to reframe the way we view chronic diseases.
  • What’s behind our epidemic of metabolic diseases.
  • The connection between inflammation and cancer.
  • What cardiovascular disease actually is.
  • An important conversation on microplastics and reducing your exposure.  

 

Items mentioned in this episode include: 

 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

 

This episode of The Model Health Show is brought to you by Pique and Beekeeper’s Naturals.

Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model. 


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