Most people understand that we have the ability to grow from adversity, yet in our culture we have a largely negative view of stress. In fact, we often do our best to avoid stress at all costs. Today, you’re going to learn about specific stress response systems that are part of our biology, and how to activate them in order to build resilience.

Our guest is award-winning physician, Dr. Sharon Horesh Bergquist. Her new book, The Stress Paradox, explains the critical connection our biology has with stress. Her work explores how we can engage in purposeful healthy stressors to increase resilience and reap multiple health benefits.

You’re going to learn the science behind how and why to activate your innate cellular stress responses. We’re going to talk about how specific strategies, like eating more plant toxins and engaging in high intensity exercise, can help you build a healthier, more robust stress response system. Not only will these protocols help you develop a healthier relationship to stress, but they will also reduce your risk of diseases and increase your longevity. I hope you enjoy this incredible conversation with Dr. Sharon Horesh Bergquest!

In this episode you’ll discover: 

• What hormesis is and how it can enrich us.  
• Why we don’t need to minimize stress but optimize it.  
• How having too little stress can stop us from reaching our potential.  
• The three variables of stress.  
• What eustress is.  
• How to understand the stress set point.  
• What the 4 Rs are.  
• How the DNA damage response works.  
• What sirtuins are and how to activate them.  
• How autophagy works.   
• What’s missing from the conversation about plant toxins.   
• The importance of eating a diverse range of phytochemicals.  
• What heat shock proteins are.  
• How to improve your body’s ability to regulate inflammation.  
• The 5 key hormetic stressors.  
• What the most potent way to upregulate your mitochondria is.  
• The strongest predictor of mortality and disease.  
• Why experiencing good stress actually lowers your baseline level of stress.  

Items mentioned in this episode include: 

• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping! 
• The Stress Paradox by Dr. Sharon Horesh Bergquest -- Get a copy of the book! 
• How stress affects your body -- Watch Dr. Bergquist’s TedEd talk! 
• Connect with Dr. Sharon Horesh Bergquist Website / Instagram / LinkedIn 

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

• Apple Podcasts 
• Spotify 
• Soundcloud 
• Pandora 
• YouTube  

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. 

If you’re like most people, you’ve probably experienced times in your life when you just couldn’t find the motivation to exercise. Whether it’s a lack of time or energy or dealing with feelings like embarrassment or body image issues, experiencing mental blocks that stop you from exercising is a common occurrence.

On this episode of The Model Health Show, Dr. Diana Hill and Katy Bowman are here to discuss their new book, I Know I Should Exercise, But… Their book is a powerful guide to understanding the psychology of aligning your actions with your values. We’re going to discuss some of the most common roadblocks keeping people from adding movement into their day, and how to overcome them.

You’re going to learn about the powerful principle of psychological flexibility, how to stack movement into your existing routines, and how to reframe some of the most common barriers that hold people back from moving their bodies. Changing the way you think about movement can add so much value, joy, and self-compassion into your life, and I hope that’s what you take away from this interview. Enjoy!   

In this episode you’ll discover: 

• How our environments can stifle our movement.  
• The psychology behind not exercising.  
• Why your phone can act as a movement disruptor.  
• What psychological flexibility is.  
• How identifying your values can help you overcome obstacles.  
• What the biggest predictor of change is in psychology research.  
• The definition of time affluence, and how to find more time in your day. 
• How to utilize stacking to add more movement into you routine.  
• Why recognizing paradoxes can help you move more.  
• The power of asking “so what?”  
• How to find an exercise that works for you when you feel burnt out.  
• Why light activity can actually give you energy.  
• How to use your values to identify your motivation.  
• The importance of optimizing your environment to facilitate more movement.  
• Why you should give yourself permission to move your body. 
• How to overcome embarrassment.  
• Strategies for connecting with others, and the value in sharing your capacity. 
• What urge surfing is.  
• Why moving your mindset is a powerful strategy.  

Items mentioned in this episode include: 

• Peluva.com/model -- Get 15% off barefoot shoes with my code MODEL!  
• Piquelife.com/model -- Get exclusive savings on bundles & subscriptions!  
• I Know I Should Exercise, But… by Dr. Diana Hill & Katy Bowman -- Get your copy of the new book today!  
• The Joy of Movement by Dr. Kelly McGonigal -- Read about finding meaning through movement!  
• Connect with Dr. Diana Hill Website / Facebook / Instagram  
• Connect with Katy Bowman Website / Facebook / Instagram  

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

• Apple Podcasts 
• Spotify 
• Soundcloud 
• Pandora 
• YouTube  

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

Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.

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

The human body has a deep interconnection with food. The food we eat undergoes the process of digestion, assimilation and absorption of key nutrients, and provides energy to every single cell in our body. Today, you’re going to learn more about how your nutrition impacts your body and your ability to heal.

On this episode of The Model Health Show, you’re going to hear my interview with Max Lugavere on The Genius Life Podcast. You’re going to learn about the best foods for brain health, the importance of sharing meals with your family, and why being dogmatic about nutrition can actually be harmful in the long run. We’re going to talk about the state of health in the United States, and simple, science-backed things you can do to have a positive impact on your children’s health outcomes.

You’re also going to hear about the powerful influence you have with the people in your household, and the best tip for inspiring others to make healthier choices. I hope this conversation reminds you of the innate power you hold to create change, not only in yourself, but for your family and community. Enjoy!

In this episode you’ll discover: 

• What you need to understand about how your dietary inputs affect your biology. 
• How the human body creates adaptations to unideal circumstances. 
• Why food is a powerful tool for healing.  
• What percentage of the average American’s diet is ultra-processed foods. 
• How children’s diets have evolved over the last few decades.  
• What culture is.  
• The important role you hold in influencing your family culture.  
• What percentage of American families eat together.  
• The protective health benefits of a shared meal.  
• What the most powerful epigenetic influence on our health is.  
• How to harness the power of instinctive elaboration to transform your life. 
• The difference between real food nutrition and synthetic versions.  
• What the best foods for brain health are.  
• The pros and cons of dietary frameworks.  
• How to cook for fat loss.  
•  

Items mentioned in this episode include: 

• Piquelife.com/model -- Get exclusive savings on bundles & subscriptions!  
• Eat Smarter Family Cookbook -- Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! 
• The Genius Life Podcast -- Subscribe to Max Lugavere’s podcast!  

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

• Apple Podcasts 
• Spotify 
• Soundcloud 
• Pandora 
• YouTube  
   

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

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

Fermented foods like sauerkraut, kimchi, miso, and kefir have long been a staple in traditional cultures all across the world. Today, science affirms that these fermented foods play an important role in human health by bolstering the immune system, calming inflammation, influencing the nervous system, and much more. On today’s show, you’re going to learn about the numerous health benefits of fermented foods and how you can incorporate them into your diet.

This compilation episode features some of the top experts in the world, including epidemiologists, microbiome research scientists, nutrition experts, and more. You’re going to learn how eating fermented foods impacts the microbiome, your cravings, your tastebuds, and your mental health.

There are a multitude of amazing health benefits you can receive by adding fermented foods into your diet, and this episode is going to arm you with the knowledge you need to create a habit that works for your lifestyle. I hope you enjoy this compilation episode of The Model Health Show! 

In this episode you’ll discover:

·      How your gut microbes can influence your body composition.

·      The power of eating fermented foods, and how many servings to aim for.

·      Why sleep and the microbiome are two fundamental pillars of health.

·      How fermented foods create bioactive effects.

·      The benefits of sourdough bread.

·      Types of fermented foods you can make at home.

·      The role of kimchi in Korean culture.

·      Five specific things you can do to have a healthy microbiome.

·      The impact that polyphenols have on the microbiome.

·      How to implement time-restricted eating for better gut health.

·      Why fermented foods have the power to reduce stress.

·      The link between anxiety, neurotransmitters, and fermented foods.

·      How consuming vinegar before a meal can impact blood sugar and insulin.

·      The power of acetic acid.

Items mentioned in this episode include:

·      PaleoValley.com/model  Use code MODEL for 15% off!

·      Beekeepersnaturals.com/model  Save up to 30% on natural remedies!

·      How Time Restricted Eating Transforms Your Biology with Dr. Andrew Huberman  Listen to episode 524!

·      The Truth About the Microbiome with Dr. Suzanne Devkota  Listen to episode 644!

·      How to Have Boundless Energy & Health with Ben Greenfield  Listen to episode 748!

·      The Truth About Gut Bacteria with Dr. Tim Spector  Listen to episode 683!

·      How Food Causes Stress or Reduces Stress  Listen to episode 734!

·      Get Clearer Skin with These Glucose Hacks with Jessie Inchauspé  Listen to episode 681!

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

·      Apple Podcasts

·      Spotify

·      Soundcloud

·      Pandora

·      YouTube

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


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

Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model.