The Model Health Show (general)

Most folks today can relate to feeling overwhelmed or stressed. Our fast-paced world isn’t slowing down anytime soon, so if we want some relief, we need to build emotional resiliency and inner peace. On this episode of The Model Health Show, you’re going to learn practical, science backed strategies to cope with difficult emotions.

Today’s guest is clinical and research neuroscientist, Dr. Caroline Leaf. Her work is focused on helping people harness the power of their minds to unlock peak health and happiness. In this interview, Dr. Leaf is sharing groundbreaking insights from her new book, Help in a Hurry.

You’re going to learn about the three levels of the mind and how they work together. You’re also going to discover specific strategies you can deploy to overcome feelings of anger, stress, or regret. We’re going to discuss dealing with your inner critic, addressing intense emotions, and so much more. These practices are a powerful way to stop toxic thought patterns and manage your mind in a healthier way. Enjoy!  

In this episode you’ll discover: 

  • The solution to feeling overwhelmed in our busy world. (5:46)
  • What the mind is. (5:58)
  • How the conscious mind and the nonconscious mind work. (6:43)
  • What neuroreductionism is. (8:37)
  • The difference between the mind and the brain. (9:54)
  • How your mind impacts your overall health. (13:32)
  • Why we need deep, meaningful connections to thrive. (18:06)
  • How to deal with regret. (25:00)
  • What it means to manage the moment. (25:38)
  • The definition of upward and downward counterfactuals. (28:33)
  • Why the conscious mind is like a toddler. (29:23)
  • How regret and anger can manifest physically. (31:39)
  • What to do with feelings of regret. (37:14)
  • The four warning signals of mental distress. (54:32)
  • How to confidently make decisions. (59:11)
  • The truth about managing anger. (1:00:53)
  • How different generations handle anger. (1:01:54)
  • Why anger can lead to cardiovascular disease. (1:04:04)
  • What good anger looks like. (1:05:34)
  • powerful strategy for managing anger. (1:08:43)
  • How to deal with your inner critic. (1:14:41)
  • What to do when you feel like you’re under pressure. (1:23:02)
  • The importance of having deep, meaningful relationships. (1:28:45) 

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 Beekeeper’s Naturals and Organifi.

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.

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


In our modern healthcare system, most people don’t realize they’ve developed a chronic illness until their quality of life is reduced by painful symptoms. But if you regularly measure and monitor your body’s biomarkers, you’re much more likely to prevent disease and extend your healthspan. On today’s show, I’m excited to share this conversation with the longevity doctor of the year.

Dr. Darshan Shah is a board-certified surgeon and the founder of Next Health, the world’s first Health Optimization and Longevity Clinic. Today, he’s back on The Model Health Show for an illuminating conversation on the world of longevity medicine and what it actually takes to live a longer, healthier life. In this interview, Dr. Shah is sharing the four main components of longevity medicine and how to take advantage of them for better health.

You’re going to learn about the main biomarkers that can affect your health and predict your risk for chronic disease, how to reduce stress and avoid heart disease, and the critical inputs your body needs more than any biohacking tool. Dr. Darshan Shah has a wealth of knowledge in the realm of optimizing health and extending your lifespan, and I know you’re going to love these powerful insights. Enjoy!  

In this episode you’ll discover: 

  • The true definition of longevity. (9:53)
  • How we can reverse the trend of chronic diseases. (12:22)
  • The four verticals of longevity medicine. (15:09)
  • How to measure your metabolic health. (15:47)
  • What functional medicine is, and its evolving technology. (15:58)
  • Why preventative medicine hasn’t been used correctly in our healthcare system. (16:53)
  • The different tools that longevity medicine can provide. (17:20)
  • Why lifestyle inputs are more important than biohacking tools. (17:45)
  • What NAD is and how to use it. (20:16)
  • The pros and cons of using nicotine. (23:29)
  • Why the diagnostics of heart disease are evolving. (25:29)
  • How to avoid heart disease. (26:19)
  • Why regularly getting bloodwork assessed is important. (31:01)
  • What it means to be the CEO of your health. (34:06)
  • The three biomarkers that are negatively impacting our longevity. (37:38)
  • How stress and longevity are connected. (42:13)
  • A strategy for mitigating your overall stress load. (43:03)
  • The link between gut health and longevity. (53:30)
  • How to improve your gut health. (55:01) 

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 Four Sigmatic and Levels.

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

Learn how food affects your health with a continuous glucose monitor (CGM) from Levels. Join today at levels.link/model and get 2 free months with a one-year membership! 


If you want to improve your health, you’ll have to be aware of the cultural and environmental factors that influence your behaviors. Everything from passed-down family beliefs to availability of foods can affect the choices you make. Today you’re going to learn about how our culture impacts our movement, diet, and more.

On this episode of The Model Health Show, you’re going to hear my interview with Brad Kearns from Peluva. In this conversation, I shared my personal story of transforming my health. We also talked about practical sleep tips, my experience wearing barefoot shoes, and the basic inputs that our bodies need to heal.

You’re also going to hear specific studies about ultra processed food consumption, fixing foot alignment, and how your devices can hinder your ability to sleep. If you’re ready to prioritize your health, nourish your whole body, and create an effective evening routine, I know you’re going to enjoy this conversation.  

In this episode you’ll discover: 

  • The role your culture plays in influencing your choices. (0:12
  • My personal routine for incorporating barefoot shoes into my life. (10:41)
  • Why wearing barefoot shoes can enhance your awareness. (12:03)
  • The benefits of spending more time barefoot. (14:33)
  • How to improve foot alignment and fix bunions. (14:44)
  • Why a wide toe box alone is not enough to rehabilitate feet. (19:10)
  • My story of transforming my health. (26:09)
  • How ultra processed foods have become more prevalent among children. (29:34)
  • The specific nutrient inputs I used to improve the health of my spine. (35:42)
  • How I got my start working in the health industry. (38:54)
  • What the biggest deterrent to good sleep is today. (46:23)
  • How screen time suppresses your melatonin production. (50:03)
  • The importance of creating a personalized evening routine. (52:10)
  • Why sleep is an essential ingredient or healing. (56:16) 

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 Peluva and LMNT.

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

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

Direct download: TMHS_909_-_Fix_Your_Feet_Improve_Your_Sleep__Transform_Your_Health.mp3
Category:general -- posted at: 7:00pm PDT

If you want to live a long, healthy life, you don’t necessarily have to implement the latest biohacking trends to make a difference. In fact, research shows that the number one way to extend your lifespan actually has nothing to do with diets or supplements – it’s the quality of your relationships.

On this episode of The Model Health Show, you’re going to learn about why your relationships play such a powerful role in influencing your lifespan. You’ll hear the science behind why healthy, supportive relationships are necessary for human health, how to cultivate healthy relationships, and so much more.

You’re going to hear tangible takeaways to improve your relationships, from the importance of shared meals to how to incorporate social media in a healthy way. You’re going to learn why social isolation is detrimental to human health, how your relationships can help you better deal with stress, and the importance of intentionally investing in the people around you. I hope this episode resonates with you. Enjoy!   

In this episode you’ll discover: 

  • The link between social isolation and risk for early death. (0:22)
  • How loneliness can act as a form of chronic stress. (2:28)
  • What the #1 contributor to living a longer lifespan is. (2:43)
  • How healthy social bonds increase your healthspan. (3:24)
  • The connection between having healthy relationships and stress resilience. (7:26)
  • What percentage of doctor’s office visits are stress related. (8:40)
  • The resources that relationships can provide. (12:42)
  • Three specific ways relationships can help you metabolize stress. (14:06)
  • The importance of having a strong sense of purpose. (23:11)
  • Why social media is a supplement, not a substitute, for in-person interactions. (33:38)
  • The powerful effects of sharing a meal with friends and family. (36:32)
  • How many times per week to eat meals with your children. (43:30)
  • Why getting out of your shell allows you to have richer experiences. (46:07)
  • The power of human touch. (52:24)
  • How to invest in your relationships. (52:57)
  • Why you should make improving your relationships an intention. (53:34) 

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 Levels.

Learn how food affects your health with a continuous glucose monitor (CGM) from Levels. Join today at levels.link/model and get 2 free months with a one-year membership! 

Direct download: TMHS_908_-_The_1_Factor_That_Determines_How_Long_Youre_Going_to_Live.mp3
Category:general -- posted at: 7:00pm PDT

Many folks who have a goal to lose weight turn to a rule of thermodynamics: calories in, calories out. While the foundational idea of eating fewer calories than you burn holds some truth, it’s also a massive oversimplification of a complex process. Today you’re going to learn about the nuances of counting calories.

Our guest on today’s show is Dr. Paul Saladino. He is a licensed physician, podcast host, and a leading authority on animal-based nutrition. He’s back on The Model Health Show for an important discussion on why counting calories rarely works for long-term weight loss, the importance of focusing on food quality, and how environmental factors like light exposure control your health and energy.

The human body is an intelligent, complex system that is affected by much more than just the number of calories you consume. If you’re ready to step away from counting calories for good, I hope this episode provides you with some clarity and inspiration. Enjoy!  

In this episode you’ll discover: 

  • The original purpose of the calorie. (2:49)
  • What percentage of people regain weight after counting calories. (3:50)
  • The definition of adaptive thermogenesis. (4:20)
  • How ultra-processed food companies fund the narrative of calories in, calories out. (4:39)
  • The role of food quality when trying to lose weight. (6:20)
  • What important factors get overlooked when you exclusively focus on calories. (6:48)
  • The connection between ultra-processed foods, mitochondria, and fat storage. (10:08)
  • How food quality affects hunger. (11:25)
  • What you need to know about the ingredient, EPG. (13:28)
  • What year calories started being printed on food labels. (19:37)
  • The truth about how artificial sweeteners affect the microbiome. (21:28)
  • How convenience foods often lure adults into eating low quality food. (32:13)
  • The story behind Dr. Saladino’s company, Lineage. (38:06)
  • What the health benefits of ultraviolet light are. (41:39)
  • The difference between whole light and processed light (44:49)
  • How to move away from counting calories. (58:44)
  • The importance of understanding bioindividuality. (1:02:29) 

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 and Paleovalley.

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

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


Research consistently shows that carrying excessive amounts of belly fat is associated with increased risk of serious health problems like cardiovascular disease and type 2 diabetes. Today, you’re going to learn about the causative factors of dangerous visceral fat and science-backed strategies you can use to lower your body fat and improve your health.

On this episode of The Model Health Show, our guest is the world’s leading physician in visceral fat elimination, Dr. Sean O’Mara. His expertise is reversing chronic fat by monitoring biomarkers like visceral and pericardial fat. He is passionate about helping humans achieve biological optimization through natural lifestyle changes.

In this powerful conversation, Dr. O’Mara is sharing the five main causes of visceral fat and specific lifestyle changes you can implement today to reverse your risk for chronic disease. We’re also covering the importance of the microbiome, reviewing images of pericardial fat, and discussing the truth about how to eliminate stubborn belly fat for good. I hope you enjoy this conversation with the incredible Dr. Sean O’Mara.   

In this episode you’ll discover: 

  • Why excess cortisol is so detrimental to human health. (8:11)

  • How lowering your stress levels can reduce visceral fat. (8:35)

  • The connection between accumulating visceral fat and eating processed foods. (9:42)

  • How your sleep quality impacts your body composition. (10:34)

  • The effects of drinking alcohol on your metabolism. (11:16)

  • How durational exercise affects your levels of visceral fat. (12:30)

  • Why cortisol is catabolic to muscle. (15:02) 

  • The role of cortisol in the body. (15:34)

  • How stress can undermine your healthy habits. (16:42)

  • The role of myokines in fat loss. (21:30)

  • An important physiology lesson that should be taught in medical school. (22:11)

  • The connection between ultra-processed food, microbes, and belly fat. (32:56)

  • Which fermented foods to eat for better health. (37:16)

  • What myosteatosis is. (44:45). 

  • The #1 cause of the top killer in the country. (57:12)

  • How light exposure impacts your biology. (59:53)

  • The connection between poor sleep and disease. (1:01:19)

  • What to expect when you quit drinking alcohol. (1:04:34) 

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 Four Sigmatic.

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

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


Sex has long been regarded a taboo topic, but it’s actually an essential part of human health that can impact your life in a multitude of ways. Your sexual experiences and performance can shed light on your cardiovascular fitness, affect your mental health, and so much more. But sadly, there’s a lot of misunderstanding and lack of education when it comes to sexual health 

On this compilation episode of The Model Health Show, I’m bringing you conversations from two powerhouse experts in the field of sexual wellness. Dr. Jolene Brighten is a board-certified endocrinologist and clinical sexologist, and Dr. Rena Malik is a board-certified urologist and sexual health expert. You’re going to hear the latest science around pleasure, orgasms, and sexual function.  

You’re going to discover how your sexual function can reflect what’s happening inside your body, how to give and get more pleasure, what the health benefits of orgasms are, and some anatomy lessons you probably didn’t get in your sex ed class. I hope you enjoy this compilation episode!

In this episode you’ll discover: 

  • Why education about women’s anatomy has been suppressed. (3:08)
  • The solitary function of the clitoris. (3:28)
  • An important distinction between fear-based sexual education and pleasure-based sexual education. (6:20)
  • Why parents should become sexual education experts in their homes. (10:44)
  • The best way to pleasure your partner. (14:05)
  • What arousal non-concordance is. (17:51)
  • Why orgasm requires mindfulness. (20:07)
  • How the sexual excitation and inhibition model works. (23:47) 
  • The role and function of hormones during ovulation. (27:24)
  • What your sex life can tell you about your overall health. (35:08)
  • How the clitoris and penis are similar. (37:06)
  • The only organ that exists solely for pleasure. (39:16)
  • Why communication is essential for pleasure. (40:58)
  • What the g-spot is and how to stimulate it. (44:34)
  • The percentage of women that struggle with low libido. (47:33)
  • How sexual health affects mental health. (48:49)
  • The importance of prioritizing intimacy. (54:39)
  • The health benefits of orgasms. (57:42)
  • Why erectile dysfunction is on the rise, and the best ways to remedy it. (1:01:51) 


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 Our Place.

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

Direct download: TMHS_905_-_Lets_Talk_About_Sex.mp3
Category:general -- posted at: 7:00pm PDT

Building and maintaining an adequate amount of muscle mass has a variety of health benefits. Muscle can help optimize your metabolism, reduce your risk of injuries, and allows you to have a level of functional fitness to perform everyday tasks. Today, you’re going to learn about the fascinating connection between muscles and brain health.

On this episode of The Model Health Show, our guest is neurophysiologist and human performance coach, Louisa Nicola. Louisa’s work is focused on the intersection of modern neurosurgery and the science of brain optimization. Her mission is to end Alzheimer’s disease through actionable strategies and helping people build resilient, athletic brains.

In this interview, you’re going to hear the latest science on how your muscle mass impacts your brain function. We’re also going to discuss how video games can actually improve cognitive function, the truth about using creatine, and so many more tips on building a stronger brain and body. I hope you enjoy this rich, science-packed conversation with Louisa Nicola!  

In this episode you’ll discover: 

  • The connection between the size of your leg muscles and the size of your brain. (2:12)
  • How your brain plasticity is affected by your muscle mass. (3:32)
  • One of the main causes of neurodegeneration and how to improve your brain. (4:16)
  • What power is and how to improve it. (5:52)
  • The important role of myokines. (7:20)
  • How resistance training impacts cancer mortality rates. (10:03)
  • Why bone density decreases during menopause, and how to counter it. (12:07)
  • The symptoms of brain atrophy. (18:38)
  • Which exercises allow you to reap the most brain and body benefits. (22:07)
  • How playing video games can grow your brain. (27:33)
  • Four specific reasons that video games can create new connections in the brain. (28:40)
  • The impact that travel has on spatial awareness. (32:52)
  • What creatine is and its benefits on the brain and body. (37:14)
  • How much creatine you need to saturate the brain tissue. (39:16)
  • Why creatine is neuroprotective against conditions like Alzheimer’s disease. (39:43)
  • The critical role of omega 3 fatty acids for brain health. (44:12)
  • Why there’s an epidemic of vitamin D deficiency. (45:35)
  • How having adequate vitamin D levels affects the brain. (47:11) 

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.


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


When you think about the factors that contribute to how long you live, you probably think about behaviors like diet, sleep, smoking, and alcohol consumption. But today, the latest science on the microbiome shows that the health and diversity of your microbiome also plays a substantial role in influencing your lifespan.

On this episode of The Model Health Show, you’re going to hear from three incredible experts on how your microbiome controls your longevity. You’ll learn about the specific gut bacteria that can reduce your risk for diseases and how to build a healthy, resilient microbiome. This special compilation features expert scientists and physicians in the specialties of genetics, cancer research, and cardiology.

If you want to be healthier and live longer, unlocking the health of your microbiome is a powerful lever you can pull. This episode is here to give you all the information you need to create your healthiest gut ever. I hope you enjoy this compilation episode!  


In this episode
you’ll discover:
 

  • Why your gut microbiome is like air traffic control for your health. (1:58)
  • How the health of your microbiome can impact your body’s reaction to medical treatments. (2:31)
  • What role gut bacteria plays in longevity. (3:54)
  • The four bacteria that can improve your health outcomes. (5:36)
  • How the probiotic strain P9 works. (7:15)
  • The importance of diet for encouraging the growth of healthy gut bacteria. (9:21)
  • Why the combination of fiber and fermented foods is so powerful. (15:18)
  • The role of microbiome diversity in promoting butyrate production. (16:17)
  • What xenobiotics are. (17:35)
  • The impact that antibiotics have had on the human microbiome. (20:20)
  • How consuming resistant starches can improve your gut health. (23:05)
  • What the gut-centric theory of hunger is. (24:41)
  • The health benefits of forest bathing. (27:11)
  • What postbiotics are. (32:49)
  • How to incorporate more fermented polyphenols into your diet. (35:19)
  • Why your microbiome is a holistic marker for your entire body. (41:38)
  • How many plant foods to consume every week for optimal microbial diversity. (43:43)
  • The impact time restricted feeding has on the microbiome. (44:18) 

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 Peluva.


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

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 

Direct download: TMHS_903_-_How_Your_Microbiome_Controls_Your_Lifespan.mp3
Category:general -- posted at: 7:00pm PDT

Your back is an integral part of your body’s structure, and it plays an important role in a wide variety of movements. Dealing with back pain can make every day difficult, affecting your ability to walk, drive, or tie your shoes. If you’ve ever dealt with low back pain, you know that the health of your back can impact your quality of life in every way.

On this episode of The Model Health Show, our guest is chiropractor and the founder and CEO of RehabFix, Dr. Grant Elliot. He is passionate about helping people resolve their low back pain so they can live a healthy, full, and functional life. On today’s show he’s sharing his best tips for eliminating sciatica, low back pain, and symptoms stemming from disc herniation. We’re going to talk about how rest and movement impact musculoskeletal issues, how imaging can actually increase your risk for surgery, and how your lifestyle impacts your pain levels.

You’re going to hear the truth about what back pain is and why it occurs, and realistic tips you can use to improve your symptoms. You’re also going to learn about why the traditional model for treating back pain is misguided. Dr. Elliot is going to dispel some of the biggest myths around low back pain, stretching and exercise, imaging, and so much more. If you or someone you love struggles with low back pain, you’re going to get a ton of value out of this conversation. Enjoy!   

In this episode you’ll discover: 

  • What percentage of American adults struggle with back pain. (4:48)
  • Why Dr. Elliot decided to become a chiropractor. (6:02)
  • The #1 reason why we develop musculoskeletal pain. (13:43)
  • What percentage of back pain is labeled non-specific low back pain. (14:37)
  • How your lifestyle impacts the health of your back. (15:07)
  • Why so many people are misdiagnosed with muscle strain. (15:33)
  • An important reason why rest is not advised for back pain. (17:03)
  • The role that movement plays in joint health. (17:49)
  • How common disc bulges are. (19:20)
  • The anatomy of a disc. (21:41)
  • Why imaging is often overused in modern medicine. (25:03)
  • The various types of disc issues, and how size and severity differ. (25:39)
  • Why your primary provider is unqualified to treat lower back pain. (26:26)
  • The shocking connection between MRIs and surgeries. (29:51)
  • What sciatica is and its root cause. (32:21)
  • Why hamstring stretches can worsen sciatic pain. (35:07)
  • The best exercises for sciatica. (38:04)
  • How to determine how much movement is safe if you’re in pain. (45:47)
  • The biggest myths about back pain. (51:19)
  • How stress can manifest as pain and discomfort. (1:02:11) 

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 Four Sigmatic.

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

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


We are exposed to more information than ever, and in the age of social media, that information moves fast. In a world of never-ending advice, it’s easy to get stuck in a cycle of consuming information without taking action. On today’s show, you’re going to learn how you can achieve more by learning less.

On this episode of The Model Health Show, I’m sitting down with Pat Flynn. Pat is a serial entrepreneur, author, and one of the leading authorities in the space of digital marketing. His new book, Lean Learning, is a powerful guide to changing the way that you learn so that you can accomplish more.

In this conversation, Pat is sharing strategies you can use to focus on what matters, to simplify learning, eliminate distractions, and maximize efficiency. You’re going to learn specific tactics and tools you can use to make progress on any goal, how to deal with FOMO, and how changing the way you learn can change your life. I hope you enjoy this interview with the one and only, Pat Flynn! 

In this episode you’ll discover: 

  • Why information overload is the new normal. (9:25)
  • The different types of information, and which is the most important. (12:20)
  • How Pat got started making money online. (12:43)
  • What to look for in a mentor, and why you should only have one or two. (16:49)
  • A powerful strategy for dealing with FOMO. (17:32)
  • What selective curiosity is. (21:33)
  • How to filter out your inspirations. (21:59)
  • What the inspiration matrix is. (22:46)
  • The importance of spending time on hobbies that allow you to recharge. (22:58)
  • How to do a junk spark audit. (25:22)
  • What micro-mastering is and how Pat used it to become better at public speaking. (27:02)
  • The power of incremental improvements. (31:03)
  • A visualization exercise you can use to make decisions. (35:28)
  • Why we need to change the way we learn. (39:37)
  • What the 20% itch rule is. (44:49)
  • The critical role of champions. (51:52)
  • How to use voluntary force functions to accelerate growth. (59:25)
  • Why preparing to teach is a profound way to learn. (1:15:02)  

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 Pique. 

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

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


We’ve been led to believe that if only we could focus more, then we could be more productive and more successful. But what if, instead, we could unlock our productivity, intuition, and creativity by utilizing our unfocused mind? That’s exactly what you’re going to learn on today’s show.

On this episode of The Model Health Show, our guest is Harvard-trained psychiatrist and brain researcher, Dr. Srini Pillay. Dr. Pillay joins this episode to share mind-blowing insights from his book, Tinker Dabble Doodle Try. You’re going to learn specific strategies you can use to harness the power of the unfocused mind to fuel your brain and unlock your potential.

Dr. Pillay’s message on training and understanding our brains is incredibly powerful. This conversation is going to reframe the way you think about focus and productivity, how you view yourself, and so much more. I hope you enjoy this interview with Dr. Srini Pillay!  

In this episode you’ll discover: 

  • The two competing circuits in the brain. (11:45)
  • Why allowing your brain to be unfocused is critical. (14:15)
  • What unfocusing is and how it can help you connect with who you are. (14:25)
  • Why having the ability to unfocus is important in the age of AI. (15:41)
  • The role of playfulness and fantasy for longevity. (16:55)
  • How focus can affect your ability to display compassion. (18:21)
  • What mirror neurons are and how they work. (23:38)
  • The health consequences of emotional suppression. (24:14)
  • Why relationships are the key to our emotional health. (26:03)
  • How to use unfocusing to decrease amygdala activation. (27:55)
  • What CIRCA is and how to use it to decrease anxiety. (29:55)
  • Why practicing mindfulness can protect your telomeres. (31:26)
  • How to give your brain a reality check. (33:04)
  • What contrast avoidance theory is. (39:10)
  • Why we have an epidemic of a loss of vitality. (41:32)
  • How to use the reverie technique. (47:32)
  • A question we should ask ourselves about our ideas. (54:41)
  • How unfocusing can help you refine your intuition. (1:01:12)
  • The difference between reverie and mind wandering. (1:04:40)
  • What a tinker table is. (1:22:05) 

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 Beekeeper’s Naturals and Organifi.

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.

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


Since the beginning of existence, humans have wondered why we exist. Having a purpose can bring richness, meaning, and fulfillment to our lives, but for a lot of folks, the idea of finding your life’s purpose can be incredibly intimidating. Today, you’re going to learn how to not only find your purpose, but also to redefine what purpose is and understand how it affects your life in a multitude of ways.

Today’s guest, Dr. Sue Varma is a psychiatrist and cognitive behavioral therapist. She has made a profound impact on the field of mental health, including serving as the pioneering medical director and psychiatrist for the 9/11 mental health program at NYU. Her book, Practical Optimism, is a guide to learning the practice of optimism and harnessing your unique resilience, resourcefulness, and purpose.

In this interview, Dr. Sue Varma is sharing what purpose actually is and how to reframe it. You’re going to learn about some of the major misconceptions about purpose, how having a purpose can improve your health outcomes, and so much more. You’re also going to learn about practical optimism and how to implement habits that will allow you to live a happy, successful, and long life. Enjoy!  

In this episode you’ll discover: 

  • Why western medicine is centered around sickcare. (9:43)
  • How cognitive behavioral therapy helped Dr. Varma heal. (10:17)
  • The secret of resilient 9/11 survivors. (13:14)
  • What percentage of optimism is genetic. (15:56)
  • The true definition of purpose. (16:39)
  • How having a purpose can improve your health. (18:18)
  • The truth about finding purpose in your career. (19:59)
  • A major misconception about lifetime purpose. (26:13)
  • Why having a sense of curiosity is essential. (28:10)
  • How going for a walk can improve your mental health. (31:02)
  • The difference between optimism and toxic positivity. (35:44)
  • What flow state is. (36:32)
  • The importance of mentorship and how to find a mentor. (42:31)
  • What it means to turn your pain into purpose. (45:54)
  • How to find strength in vulnerability. (48:46)
  • Why it’s harder than ever to find adult relationships. (52:01)
  • The four habits to create happiness. (1:02:18)

 

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. 

 


There’s been a lot of talk about allergy symptoms becoming more severe over the last few years. What is contributing to this change? And more importantly, what can we do to control our environments and help support our bodies’ immune systems?

Our guest today is double-board certified physician and allergist, Dr. Tania Elliot. She’s joining us for an insightful conversation on allergies and immunology. You’re going to learn what allergies are and how they develop, why there’s an explosion of allergies happening right now, and what the main root cause is. Dr. Elliot is going to unpack how to reduce allergy exposures and how your immune system works when allergens are present.

You’re also going to learn practical tips for optimizing your environment, including air quality, sleep practices, and how to travel as healthily as possible. Dr. Tania Elliot is a leading authority in this subject matter, and I know you’re going to love this episode of The Model Health Show. Enjoy!

In this episode you’ll discover: 

  • What Dr. Elliot’s driving force for becoming a doctor was. (7:45)
  • Why working in allergy and immunology is like being a detective. (9:57)
  • What an allergy actually is. (11:59)
  • The connection between allergies, autoimmunity, and inflammation. (12:27)
  • Three main reasons why allergies are more prevalent today. (12:46)
  • The interesting role of Th2 cells. (14:39)
  • How c-section deliveries impact the baby’s immune system. (16:25)
  • Why peanut allergies have become more common. (18:34)
  • What a histamine reaction is. (22:10)
  • The difference between Th1 cells and Th2 cells. (22:18)
  • What super pollen is. (24:32)
  • How our indoor microbiome can influence allergies. (25:18)
  • The 3 main things Dr. Elliot would never order in a restaurant. (29:24)
  • What to avoid if you struggle with indoor allergies. (34:03)
  • Why you should never let your pets on your bed. (36:20)
  • What to avoid in a hotel room for better health. (38:33)
  • The best sleep-supportive supplements. (43:49)
  • How the humidity level in your bedroom affects allergies. (45:03)
  • What the first line of treatment against allergies is. (46:45)
  • Which foods have the highest histamine levels. (50:34) 

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 Four Sigmatic and Essentia.

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

Essentia makes the best performance certified non-toxic mattresses. Get a discount on any organic mattress when you use my link, myessentia.com/model 


True health encompasses so much more than just diet and exercise. However, you don’t need complicated routines, a lot of money, or elaborate gadgets to make a positive impact on your health. Some of the most powerful things you can do to improve your longevity, boost your immune system, and lower your stress have to do with simple behaviors and habits you can create in your home.

Today, you’re going to learn about the impactful role that community can have on your microbiome, your disease risk, and your overall health. On this episode of The Model Health Show, you’re going to hear my conversation with the incredible Dr. Amy Shah for her podcast, Save Yourself. In this conversation, we discussed the importance of shared family meals, how to prioritize eating real food, and why your relationships are a key determinant of your health.

This episode is packed with the science behind how cultivating healthy relationships can influence your microbiome, your sleep, your immune system, and so much more. You’re also going to learn the top two most important things you can do to transform your health. I hope you enjoy my conversation with Dr. Amy Shah! 

In this episode you’ll discover: 

  • The most important part about being human. (09:48)
  • How eating with your family can impact your health. (12:22)
  • Why being part of a community can improve your microbiome. (14:47)
  • The health benefits of multi-generational living. (17:52)
  • An interesting fact about humans, evolution, and menopause. (23:13)
  • Why creating your own community can transform your life. (25:24)
  • How sharing meals with your children can reduce their risk of obesity and disordered eating. (28:04)
  • The connection between the time spent at a table and health outcomes. (33:45)
  • What the #1 factor is that influences longevity is. (38:04)
  • Which hormone is the antidote to stress. (39:27)
  • Why personalization is the key to health. (41:22)
  • The most powerful nutrition shift you can make. (41:44)
  • How American children’s diets have become inundated with ultra-processed food. (42:37)
  • The #1 way to minimize the ultra-processed food in your diet. (45:50)
  • What post-ingestive feedback is. (49:14)
  • What sleep nutrients are. (54:41)
  • How often you should aim to share a meal with others. (58:09) 

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 Beekeeper’s Naturals and Paleovalley.

Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Shop the Memorial Day Sale now through May 27th and get 25% off sitewide at beekeepersnaturals.com/model.

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


It’s been estimated that over 21 million adults in the United States have experienced depression. While the common symptoms of depression like sadness or lack of energy can be easy to spot, depression doesn’t always present in one specific way. Today, you’re going to learn about the hidden type of depression that is stopping many people from experiencing joy.

On this episode of The Model Health Show, our guest is board certified psychiatrist and author, Dr. Judith Joseph. Her new book, High Functioning, takes a look at an important mental health condition that is often overlooked. In this interview, you’re going to learn what high functioning depression is and why it often flies under the radar.

You’re also going to learn about simple strategies you can use to better understand your mental health and reclaim your joy. Dr. Judith Joseph is not only an expert in this subject matter, but she also draws on her personal experience to help you understand how high functioning depression presents and what you can do about it. Enjoy! 

In this episode you’ll discover: 

  • What the leading cause of disability and absenteeism is. (00:14)
  • How Dr. Joseph got interested in studying mental health. (12:20)
  • What high functioning depression is and why it matters. (14:49)
  • How our modern world damages our mental health. (19:48)
  • The important role that joy plays in our longevity. (20:48)
  • How our eating habits stop us from experiencing joy. (21:31)
  • The multiple faces of depression. (23:10)
  • What anhedonia is. (23:35)
  • The symptoms of high functioning depression. (23:53)
  • How high functioning depression differs from burnout. (24:44)
  • Why our technology causes us to miss out on joy. (32:51)
  • What scarcity trauma is. (41:52)
  • The 5 Vs of healing. (44:37)
  • How different generations view mental health. (46:03)
  • What validation is. (48:58)
  • How venting in psychology is like venting in physics. (57:53)
  • The importance of identifying your values. (1:04:10)
  • How your relationships impact your health. (1:12:11)
  • What nutritional psychiatry is. (1:15:46)
  • Why you need to prioritize joy for better mental health. (1:22:05) 

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 Peluva and Organifi.

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.

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


Today, we indisputably spend more time indoors looking at screens than ever before in human history. How is this massive change in environment impacting our biology and changing our vision? That’s what you’re going to uncover on this episode of The Model Health Show.

Today’s guest, Dr. Bryce Appelbaum is a neuro-optometrist who is passionate about teaching how you can unlock your potential through optimizing your vision. He is the founder and CEO of MyVisionFirst and the creator of the eye training program, ScreenFit. In this conversation, Dr. Appelbaum is sharing the fascinating science of retraining and rewiring the eye-brain connection.

In this conversation, you’re going to learn about what vision actually encompasses, how our modern world is deteriorating our eyesight, and how to use eye training to optimize your vision in our screen-dominant culture. You’ll also hear my personal experience with testing and improving my vision, and how you can build healthier visual habits. I hope you enjoy this interview with Dr. Bryce Appelbaum! 

In this episode you’ll discover: 

  • Dr. Appelbaum’s personal history that inspired his career.
  • The difference between eyesight and vision.
  • How a fetus’ eyes develop.
  • The connection between vision and movement.
  • What 20/20 vision means.
  • How screentime is ruining the connection between our eyes and brains.
  • What the average adult’s screentime is.
  • Why nearsightedness is becoming more prevalent.
  • How your blinking patterns change during screentime.
  • What percentage of Americans experience digital eye strain.
  • How vision problems affect students in the classroom.
  • What you should consider if your eye prescription worsens each year.
  • How vision training works.
  • What the 20-20-20 rule is.
  • How to regain vision functionality.
  • What eye pushups are.
  • The importance of light exposure for healthy vision.
  • Tips for improving the quality of your screentime 

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 and LMNT. 

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

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


Sleep is an essential function that impacts every single facet of your life and well-being. Getting a better night’s sleep often comes down to optimizing your sleep environment. On today’s show, you’re going to learn how to improve your relationships, reduce your exposure to toxins, and upgrade your health by enhancing your sleep quality.

On this episode of The Model Health Show, our guest is Jack Dell’Accio. Jack is the founder and CEO of the organic mattress company, Essentia, and a certified Sleep Coach. He’s passionate about helping folks heal and recover through the power of optimized sleep. In this conversation, Jack and I are nerding out on our common passion—sleep hygiene.

We’re going to discuss which sleep cycles are the most critical for improving your health, the toxins that are hiding in your mattress and how to get on the same sleep schedule as your partner. You’re also going to learn about how your sleep quality impacts your mood and your relationships, the truth about electromagnetic fields in your bedroom, and what to look for if you’re ready to upgrade to a non-toxic mattress. Enjoy!  

In this episode you’ll discover: 

  • The connection between poor sleep and higher levels of aggression.
  • Which two sleep phases are the most important.
  • How your sleep environment impacts your nervous system.
  • Why sleeping pills don’t actually improve sleep quality.
  • How sleep quality and relationship health are linked.
  • The crucial role that sleep plays in recovery.
  • What a sleep divorce is, and how to avoid it.
  • The #1 household item that emits the most toxins.
  • Why your temperature is a key ingredient to sleeping well.
  • How EMFs can affect your sleep quality.
  • The interesting science of how quartz can improve sleep quality.
  • Why spring mattresses aren’t optimal.
  • How sleeping well can help your body heal 

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 Four Sigmatic.

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


Have you ever felt like everything in our modern world is harmful to our health? Everywhere you turn, someone is talking about how our food, our water, and our air are poisoning us by the minute. And while it’s true that our environment has more harmful chemicals than any point in human history, what’s often missing from this conversation is the power we hold to protect ourselves, and how we can equip our bodies to build resilience.

Our guest today is Dr. Aly Cohen. She is a triple-board certified physician practicing in the fields of rheumatology and integrative medicine. Her passion is helping folks become educated on how to make smarter decisions around chemical exposures. Her new book, Detoxify, is a realistic and empowering guide to reducing your toxic exposure while optimizing your body’s innate detoxification systems.

In this conversation, Dr. Cohen is sharing the connection between environmental toxins and chronic illnesses like autoimmune conditions. You’re going to hear practical advice on reducing your chemical exposures, including the biggest levers you can pull to make a difference, how to make better choices without feeling overwhelmed, and so many more realistic strategies. Enjoy!  


In this episode
you’ll discover:
 

  • How many autoimmune diseases there are.
  • What percentage of the United States population struggles with autoimmunity.
  • How controlling your environment can change your genetic expression.
  • Which major historical event marked a dramatic change in chemical exposure.
  • What the 4 As of environmental health are.
  • How Dr. Cohen’s dog influenced her career trajectory.
  • What GRAS means.
  • How chemicals can disrupt the immune system.
  • Which periods of human development can make us more vulnerable to chemicals.
  • Why hydration is one of the best things you can do to support natural detox.
  • How sweating can help your body eliminate chemicals and toxins.
  • What to consider about water filtration.
  • The importance of having a strong motivator to decrease your toxin exposure.
  • How sleep plays a role in detoxification.
  • What to look for when shopping for produce.
  • The importance of omega 3 fatty acids.
  • Which nutrient can support heavy metal detoxification 

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 Our Place and Paleovalley 


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


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


Today, you’re going to discover four specific strategies that you can use to spark change in your life. Whether you want to transform your body, pivot career paths, or improve the quality of your relationships, mindset is the key to help you reach your goal.

On this compilation episode of The Model Health Show, you’re going to hear from four motivating and knowledgeable experts in the fields of mindset, neuroscience, and personal development. You’re going to learn about your innate capability to create change. Specifically, you’re going to learn how to tap into mental habits that can transform the way you think, behave, and ultimately produce results.

You’re going to learn how to optimize your stress to build stronger resilience, how to shift your identity to create new outcomes, how to harness specific networks in your brain, and so much more. This episode is going to arm you with specific tools and strategies that will change the way you think about yourself and the world around you, so click play and enjoy the show!

In this episode you’ll discover: 

  • The power of having an intentional moment in the morning.
  • Why a simple high five is so impactful.
  • The fascinating science of neurobics.
  • What the fastest way to create new neuropathways is.
  • The three emotional needs that every human has.
  • What value tagging is, and how to use it to manifest.
  • Which specific brain networks are activated through manifestation.
  • The importance of writing down your intentions.
  • Why good stress can enrich us.
  • How optimizing stress can build your resilience.
  • The three variables of stress.
  • How exercise can upregulate your mitochondria.
  • What the single biggest predictor of mortality is.
  • Why your identity determines your outcomes.
  • Three ways to shift your identity.
  • How the reticular activating system works.
  • The #1 way to change your thinking 

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 Beekeeper’s Naturals.

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. 

Direct download: TMHS_892_-_Use_These_4_Mental_Habits_to_Transform_Your_Body__Your_Life.mp3
Category:general -- posted at: 7:00pm PDT

Today, we’re exposed to more chemicals and toxins than ever before in human history. Specifically, plastics are everywhere, and they’re becoming increasingly harder to avoid. Food at the grocery store is packaged in plastic, water is stored in plastic bottles, and microscopic plastic pieces are even in the air we breathe. Today, you’re going to learn about how our growing exposure to plastics is changing our health for the worse, and what you can do about it.

Our guest, Dr. Vivian Chen, is a board-certified medical doctor and the founder of the red light therapy device, Lumebox. She is passionate about lifestyle medicine, including nutrition, tapping into your body’s natural detoxification pathways, and light medicine. Today, she’s back on The Model Health Show to share the latest science on how plastics can impact your metabolism and overall health.

In this conversation, you’re going to hear the latest science on microplastics and nanoplastics, including their connection to brain health, metabolic health, and much more. Dr. Viv is also sharing how to make the most impactful and realistic ways to reduce your plastic exposure. This is an important conversation that everyone should hear, so click play and enjoy the show!

In this episode you’ll discover: 

  • How many chemicals are identified as plastic.
  • Why accumulating toxins can change our fat cells and metabolism.
  • What mitochondria are.
  • The staggering increase in non-alcoholic fatty liver disease.
  • How red light therapy can impact blood sugar levels.
  • Why light is like a nutrient.
  • How endocrine disruptors affect your mitochondria.
  • The new science on how microplastics enter the human brain.
  • Why inflammation is the root of all chronic disease.
  • What polyethylene is and how to reduce your exposure.
  • How to shop for the best water filter for you.
  • The best containers for drinking water.
  • What the #1 detox tool is.
  • How fiber and fermented foods can help your body reduce toxins.
  • The connection between exercise and glutathione.
  • Why red light therapy has a multitude of health benefits.
  • The difference between near infrared light and red light.
  • How the symptoms of aging are related to mitochondrial function. 

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.

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


If you’re like most folks today, you’re probably in a busy season of life. From work responsibilities to family life, some days it can feel like there’s not much time or energy to add more to your plate. But the truth is, the smallest habits can have a positive impact on your entire family for generations to come.

On today’s show, you’re going to learn about how to transform your family’s health outcomes by focusing on simple, attainable behaviors. You’re going to understand your innate power to transform your family culture, practical ways to save money on healthy food, and what’s really behind our epidemics of chronic disease.

This episode is from my interview with Dr. Michael Beckwith on the Take Back Your Mind Podcast. We discussed the importance of normalizing wellness, how your relationships impact your health outcomes, and so much more. I hope you enjoy this conversation with the one and only, Dr. Michael Beckwith  

In this episode you’ll discover: 

  • Why personalized nutrition is the future.
  • What percentage of Americans have chronic diseases.
  • The #1 cause of chronic illnesses.
  • How having healthy social bonds can improve your health.
  • What the #1 determinant of your lifespan is.
  • The power of shared family meals, and a good goalpost to aim for.
  • What percentage of doctors’ visits are caused by stress.
  • The main reasons why shared meals can improve your health.
  • Why eating as a family can serve as protection for your children.
  • What culture is.
  • Strategies for saving money on healthy food.
  • Why poor-quality food is the cheapest.
  • How to transform your family’s microculture 

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.

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

Direct download: TMHS_890_-_Whats_REALLY_Behind_Americas_Health_Crisis.mp3
Category:general -- posted at: 7:00pm PDT

Staying fit as you age requires greater level of dedication and awareness. It also takes a smart strategy that can help you maximize your results, avoid injuries, and build functionality. On today’s show, you’re going to learn actionable steps to increase your fitness as you age.

Derek Williams, also known as Mr1nf1n1ty is a former pro-athlete, author, and the founder of the fastest growing fitness and lifestyle brand on the planet. His mission is to help athletes train properly, maximize their potential, and increase their energy. On this episode of The Model Health Show, Derek is sharing his secrets on how to train for longevity.

You’re going to learn about the top exercises you need to do to build a healthy, injury-proof body, how to combine fitness modalities for maximum results, and the mindset shift that are necessary to step into higher levels of awareness. Derek has a fascinating story and a wealth of information to share; I hope you enjoy this interview!  


In this episode you’ll discover:
 

  • The important role that consciousness plays in fitness.
  • Why you have to be careful who you take advice from.
  • The major problems with the fitness industry.
  • What strength through length means.
  • The importance of learning how to train properly.
  • An overlooked muscle that you need to train to avoid injury.
  • The benefits of sled workouts.
  • Why training your ligaments and tendons can protect you.
  • How Derek got interested in fitness, and the evolution of his career.
  • Why self-belief is the key to discipline.
  • How to master pull ups.
  • Why grip strength correlates with longevity.   

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.   


Fungi tends to have a negative connotation, but the truth is that the fungus kingdom plays a fundamental role in human health and in the environment. Certain fungal species contain medicinal properties, can restore health to soil, have the potential to reduce pollutants, and so much more. Today, you’re going to learn about how fungi impact your gut health, cognitive function, and their potential to improve the environment.

Our guest, Tero Isokauppila is the founder and CEO of wellness company, Four Sigmatic. Today, he’s back on The Model Health Show to discuss the incredible benefits of fungi on the environment and human health. You’re going to learn about the mycobiome, how certain mushrooms can promote longevity, and the role of adaptogens on the immune system.

We’re also going to discuss the pervasive problem we’re facing with plastics, and why plastic-eating fungi can help restore balance. Tero is sharing the fascinating details behind his new company, and the future of fungi. This episode is full of incredible insights on adaptogens, health, innovation, and so much more. Enjoy!  

In this episode you’ll discover: 

  • How humans are similar to mushrooms.
  • The relationship between fungi and gut health.
  • What the difference between fungi and mushrooms is.
  • The definition of mycobiome, and why humans are susceptible to fungal diseases.
  • What percentage of pharmaceuticals contains fungus.
  • How immunomodulation works.
  • The relationship between reishi mushrooms and longevity.
  • What percentage of reishi products on the market are inauthentic.
  • The health benefits of mushroom coffee blends.
  • How lion’s mane can support cognitive health.
  • The connection between reishi and sleep.
  • What adaptogens are and how they work.
  • The three qualities of an adaptogen.
  • How to reduce your exposure to plastics.
  • What the #1 household waste item is.
  • How plastic-eating fungi can help solve environmental problems.  

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 Jaspr and Four Sigmatic. 

Got to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market!  

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


If you want to live a long and healthy life, there is one key behavior you must engage in: building and maintaining your muscle mass. Having adequate muscle on your frame can help enhance immune function, improve your survivability against certain diseases, and increase your metabolic rate. Today, you’re going to learn the science on why you should build muscle – and how to do it efficiently.

On this compilation episode of The Model Health Show, you’re going to hear from six world-leading experts in the health and fitness space on why you should build muscle for a long, functional, healthy life. This episode features thought leaders like Mark Sisson, Dr. Gabrielle Lyon, Dr. Andrew Huberman, and more.

You’re going to discover how having sufficient muscle mass can improve the health of your vital organs, help build your stress resilience, and strengthen your brain. You’re also going to learn about specific strategies you can use to build muscle long-term. This episode is packed with insights to help improve your overall health and extend your longevity. Enjoy! 

In this episode you’ll discover: 

  • How muscle mass impacts the health of your organs.
  • What your number one job should be as you age.
  • Why skeletal muscle is the key to survivability.
  • The connection between muscle mass and insulin sensitivity.
  • How muscle can protect you during times of illness or injury.
  • The role of dietary protein for building muscle.
  • Why muscle is the metabolic engine of the body.
  • How to prevent muscle loss as you age.
  • Why strengthening your body can improve your brain.
  • How exercise can make you more resilient to stress.
  • The difference between focusing on weight loss and focusing on muscle gain.
  • How body recomposition works.
  • Why focusing on protein can control your satiety.
  • The importance of having excellent form when you lift weights.
  • How to gain muscle long-term.   

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 Our Place and Paleovalley.

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

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

Direct download: TMHS_887_-_The_1_Key_to_Aging_Gracefully_Burning_Fat__Building_Muscle.mp3
Category:general -- posted at: 7:00pm PDT

Although we are living in the most sedentary culture in the history of humankind, we know that movement is a foundational input that our bodies need for physical health, mental health, and so much more. Today, there are a wide variety of exercise modalities and classes that are available – but in this episode, you’re going to learn about what types of physical activity promote true health and longevity.

Today’s guest, Brad Kearns, is a New York Times bestselling author, world-ranked professional triathlete, and elite masters track & field sprinter and high jumper. His new book, Born to Walk, coauthored by Mark Sisson, dives into the broken promises of the running boom and why walking is an essential genetic input for human health and longevity.

In this interview, Brad is sharing his wealth of knowledge on fitness, including how to set age-appropriate goals, the importance of functional fitness, and what it takes to create a well-rounded fitness routine. You’re going to learn about the major problems with common exercise trends, what types of exercises can protect us as we age, and how to engage in sustainable, lifelong movement practices. Enjoy!

In this episode you’ll discover: 

  • A common misconception about aging.
  • Why our cultural programming around fitness is ineffective.  
  • The problem with popular high-intensity fitness classes.
  • What the extreme exercise hypothesis is.
  • The three types of exercise we need to protect against falling as we age.
  • Why walking is a powerful foundational exercise.
  • How often we should engage in sprinting exercises.
  • Brad’s experiences with extreme endurance exercises.
  • The importance of attaching yourself to a larger mission.
  • What it means to be coached by your 80-year-old self.
  • Why your movement practices must be sustainable.
  • The #1 exercise for longevity.
  • Why we have to respect our chronological age.
  • The role of mobility exercises for longevity.
  • How your toes impact your walking gait.
  • The importance of spending time barefoot or in minimalist shoes.
  • What the health benefits of sprinting are.

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 and Peluva.

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

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 


Intermittent fasting has been championed in recent years for its ability to aid in weight loss, reduce inflammation, and improve metabolic health. But fasting isn’t just another dieting fad; it is a time-tested strategy for healing the human body, and it comes with profound benefits. Today you’re going to learn the science behind fasting, including why it’s effective and its impressive benefits on human health.

On this episode, you’re going to learn about how simply shortening the amount of time you spend eating in a day can improve your health. We’re going to uncover the main drivers behind why most people have a lengthy eating window, its effect on our collective health, and how our culture contributes to overeating. We’re going to dive into how intermittent fasting can improve a variety of health markers, and a protocol you can use to integrate fasting into your lifestyle in a healthy way.

You’re also going to learn about key fasting principles, like autophagy, circadian clocks, and insulin levels. We’re going to cover the latest studies on fasting and its ability to reduce visceral fat, improve sleep quality, and so much more. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover: 

  • The average amount of hours most people spend eating.
  • What metabolic jetlag is.
  • How eating fewer hours in the day can lead to better sleep.
  • Three primary factors that are driving our increased frequency of eating.
  • The link between eating government subsidized foods and obesity.
  • How the definition of food insecurity has changed.
  • Why sleep deprivation impacts your hunger and appetite.
  • How food science confuses our biology.
  • Why intermittent fasting can reset your metabolism.
  • How your circadian rhythm is connected to metabolic health.
  • The #1 controller of circadian clocks.
  • What autophagy is, and its role in weight loss.
  • The connection between autophagy and exercise.
  • How intermittent fasting impacts insulin levels.
  • The key reason why intermittent fasting can be more effective than calorie restriction.
  • What the FAST protocol is.
  • The importance of being consistent with your fasting schedule.
  • Why nutrients matter while intermittent fasting.   

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 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. 

Direct download: TMHS_885_-_Can_Intermittent_Fasting_Reset__Improve_Your_Metabolism.mp3
Category:general -- posted at: 7:00pm PDT

Every year, research reveals new information about the microbiome and its critical role in regulating human health. We know that the microbiome can influence everything from immune health to metabolic health. Today, you’re going to learn about the fascinating new science on the microbiome and the brain.

Today’s guest, Dr. Steven Gundry is a bestselling author, the director of the International Heart and Lung Institute, and the founder and director of the Center for Restorative Medicine. His work is focused on curing modern chronic diseases through nutrition. He’s back on The Model Health Show today to share insights from his new book, The Gut-Brain Paradox.

In this conversation, you’re going to learn about how the microbiome can influence brain health and mental health. We’re going to cover leaky gut, the holobiome, and how to restore gut health for better health outcomes. I hope you enjoy this interview with the one and only, Dr. Steven Gundry!

In this episode you’ll discover: 

  • What we know (and what we don’t know) about the brain microbiome.
  • How lipopolysaccharides can wreak havoc on the body.
  • What the holobiome is.
  • The role the gut plays in diseases.
  • How bacteria can communicate.
  • The two ways that calcium can be created in the body.
  • How macrophages, LPS, and neurogenerative diseases are connected.
  • Why gut health can influence mental health.
  • How glyphosate can target happy bacteria in the gut.
  • What percentage of people are vitamin D deficient.
  • The critical role that vitamin D plays in gut health.
  • Why eating prebiotic fiber can transform your health.
  • How to utilize the powerful combination of prebiotic fiber and fermented foods.
  • What lectins are.  

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 Foursigmatic and Organifi.

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

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


When most people set out to lose weight, they usually turn to restrictive diets. And while you might see the scale go down when you’re implementing a strict caloric deficit, it’s very possible that you’re overlooking an important factor in creating a healthy body composition: muscle mass. On today’s show, you’re going to learn about the science of body recomposition.

Our guest, Dr. Bill Campbell is one of the foremost experts in the world on the science of building muscle and burning fat. He is a professor and director of the Performance & Physique Enhancement Laboratory at the University of South Florida. His mission is to help people improve their physiques within a maintainable lifestyle. His work also focuses on helping women optimize their health during the menopause transition.

In this interview, you’re going to learn about the critical connection between sleep and fat loss, the importance of protecting your lean muscle mass, and why protein is an essential macronutrient for reaching any health goal.  We’re also going to dive into why most dieters gain the weight back, the science of weight loss resistance, and how to enhance your strength training strategies at any experience level. Dr. Campbell has tons of research to back him up; I hope you enjoy this episode of The Model Health Show!   

In this episode you’ll discover: 

  • How sleep deprivation can lead to increased appetite, body fat, & visceral fat.
  • The truth about weight loss resistance.
  • Why sleep is critical for reaching your fat loss goals.
  • How Dr. Campbell became interested in researching muscle.
  • Why most diets fail, and how they affect your lean body mass.
  • What muscle is, and its important role in metabolic health.
  • Why you must prioritize protecting your muscle in a caloric deficit.
  • What body fat overshoot is.
  • The difference between anabolic stimulus and catabolic stimulus.
  • What the two most powerful anabolic stimuli are.
  • How to calculate how much protein you should eat in a day.
  • What the protein leverage hypothesis is.
  • Why protein is supportive to metabolic health.
  • The interesting science of how your body processes whole foods vs. processed foods.
  • How Dr. Campbell pivoted his work to the science of menopause.
  • The three big hormonal players in the menopause transition.
  • What it means to embrace a fitness lifestyle.
  • The best strategies and schedules for lifting weights.
  • What you need to know about burning fat and building muscle 


Items mentioned in this episode include:
 

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

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

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


Our environment plays an essential role in our overall health. And even though our society today exposes us to a great amount of stress and toxic exposures, there is immense power when you realize your ability to influence your home environment. Making your home healthier is one of the most impactful ways to reduce your overall toxic load.

On this episode of The Model Health Show, you’re going to hear a powerful compilation on how to create a healthier home environment and reduce your exposure to toxins. This episode features medical doctors, toxicologists, and more. You’re going to learn about healthy swaps for your kitchen and personal care products and the importance of improving your indoor air quality.

The air you breathe and the chemicals you are exposed to can make a big difference in your health outcomes, body weight, and risk for disease. This compilation is full of simple tips you can use today to optimize your environment and reduce your overall toxic load. Enjoy!  

In this episode you’ll discover:  

  • What obesogens are.
  • The shocking results of using aluminum in your kitchen.
  • Why you should avoid putting plastic items in a dishwasher.
  • The best practices for using a cutting board, and what materials are best.
  • How to upgrade your kitchenware and reducing your toxic load.
  • The link between environmental toxins and cancer risk.
  • Why indoor air quality is worse than outdoor air quality.
  • How to improve the air quality in your house.
  • Affordable, non-toxic swaps for commercial cleaning products.
  • How scented plug-ins can harm your health.
  • Why inhalation is a major exposure to toxins.
  • The importance of understanding your cumulative toxic load.
  • What the most impactful change you can make in your kitchen is.
  • The best upgrades for replacing your cookware.  

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 Jaspr and Our Place.

Got to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market!

This episode of The Model Health Show is brought to you by Our Place. Use my code MODEL at themodelhealthshow.com/ourplace for 10% off toxin-free, ceramic coated cookware.  

Direct download: TMHS_882_-_The_Most_Toxic_Things_in_Your_Home_to_Swap_Out_TODAY.mp3
Category:general -- posted at: 7:00pm PDT

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: 

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


Every person you meet has a story, and usually those stories are filled with challenges and pain points. It’s common to want to undermine these personal stories, but they are actually a powerful tool we can use to connect with others, stay authentic, and reach success. On today’s show, you’re going to learn how to harness the power of your own personal story.

Our guest is athlete, performer, and author, Bo Eason. Bo’s storied history includes playing in the NFL, performing on Broadway, and now helping others leverage the power of their personal story to communicate better. In this interview, Bo is sharing how to tap into your defining moment, the importance of obstacles, and what it takes to be the best at any skill set.

You’re going to learn why harnessing the power of your story can help you connect with others, build a business, or scale to the top of any industry. Bo is sharing powerful insights and examples that will help you become the best at anything you want to achieve. I hope you enjoy this interview with the one and only, Bo Eason!  

In this episode you’ll discover: 

  • Why you should seek out obstacles in life.
  • The role adaptation plays in your success.
  • What super-adaptation is.
  • How to harness the power of your story.
  • Bo’s story of pivoting from the NFL to Broadway.
  • The value in sharing the vulnerable parts of your story.
  • Why acting perfect comes off as inauthentic.
  • How to identify your defining moment story.
  • Why you should make rules for yourself and your family.
  • How stories raise the standard.
  • What lessons we can learn from classic storytelling.
  • The truth about going through pain.
  • Why mentors are invaluable to your success.
  • How to know if your partner is the one.
  • An important insight about being the best vs. being mediocre.

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 Foursigmatic.

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


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: 

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 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. 


Creating change in any area of your life often comes with a mindset component. Whether you want to uplevel your health, your relationships, or your finances, you have to get your mind right to create better outcomes. On today’s show, you’re going to learn how to transform your money mindset to create abundance.

Our guest, Lewis Howes, is a New York Times bestselling author and the host of The School of Greatness Podcast. Today, he’s back on The Model Health Show to discuss incredible insights and mindset shifts from his new book, Make Money Easy. In this interview, you’re going to learn seven steps to create financial freedom.

This episode also contains important conversations on navigating stress and trauma around money, a mind-blowing insight on why money is like food, and the importance of creating healthy boundaries around money. You’re also going to learn about monetizing your skills, the role that generosity plays in financial freedom, and so much more. Enjoy!

In this episode you’ll discover: 

  • The link between financial stress, depression, and disability.
  • How old wounds and trauma can result in unideal outcomes.
  • Why money is a huge pain point for so many people.
  • What it means to make money easy.
  • How to cultivate a healthy relationship with money.
  • What it means to define a rich life.
  • Why food and money are both energetic.
  • How to think about money as nourishment.
  • What the different money styles are, and how to find yours.
  • The 7 steps of money therapy.
  • How to identify your money triggers.
  • Why shame can block abundance.
  • How to create healthy boundaries around money.
  • Why tying boundaries to money creates financial freedom.
  • The importance of investing in your learning.
  • Why preparing your mindset for money is essential.
  • How to monetize your skills and passions.


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.   


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: 

 

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.

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.


Longevity isn’t just about living a longer duration – it’s about ensuring that you are healthy, mobile, and functional into your later years. And if you want to be healthy and vibrant when you’re older, you’ve got to train for that goal now. Today, you’re going to learn about important markers of longevity that you can measure for yourself.

On today’s show, we’re going to go through three fitness and mobility tests you can do to measure your overall health. These three fitness tests are backed by research, easy to conduct at home, and most importantly, can be improved upon if you’re not satisfied with your results.

You’re going to learn the science behind why your balance, walking speed, and your ability to get up and down from the floor can tell you a lot about your health. I’m also going to be sharing actionable steps you can use to get stronger, improve your mobility, and increase your chances of a long and healthy life. Enjoy! 

In this episode you’ll discover:

  • What the gait speed test is and how to do it.
  • What your gait can tell you about your lifespan.
  • The connection between gait speed and muscle function.
  • How to improve your gait.
  • Why walking is considered a wonder drug.
  • The link between steps per day and testosterone levels.
  • What the minimum effective dose of walking is.
  • Why spending time barefoot is good for your health.
  • The health benefits of walking backwards.
  • How to do the single-leg balance test.
  • Why falls can be so dangerous for the elderly.
  • How to improve your balance.
  • Why big toe strength is actually an indicator of longevity.
  • What the sit-and-rise test is.
  • How to improve your mobility.
  • The benefits of sitting on the floor 

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 Peluva.

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 

Direct download: TMHS_875_-_3_Fitness_Tests_to_Ensure_Your_Longevity.mp3
Category:general -- posted at: 7:00pm PDT

If you want to look better and feel better, one of the best things you can do is improve your sleep quality. Getting high-quality sleep impacts every function in your body, including your cognitive function, metabolic processes, immune function, and everything in between. Today, you’re going to learn how to unlock the secrets to a better night’s rest.

On this episode of The Model Health Show, you’re going to hear my interview from The Doctor’s Farmacy with Dr. Mark Hyman. This conversation covers the topic of sleep wellness, including how to eat for better sleep, how to create a solid nighttime routine, and so much more.

You’re going to learn how your sleep quality can impact your body composition, how to time your workouts for better sleep, and the exact nutritional inputs your body needs to generate healthy sleep-related hormones. This interview is full of science-backed tips that can move the needle on your sleep quality immediately. If you’re ready to get better sleep tonight, this episode is for you!  

In this episode you’ll discover: 

  • The link between lifespan and telomere length.
  • How your sleep quality can affect your body composition and overall appearance.
  • The connection between melatonin, brown adipose tissue, and your ability to burn fat.
  • Why microbial health can impact sleep quality.
  • Why sleep nutrients are, and how to add more into your diet.
  • What you need to know about cortisol rhythms.
  • Why the time you workout could affect your sleep quality.
  • The truth about blue light.
  • How to create a healthy evening routine.
  • Why you might want to throw away your bedroom tv.
  • How natural light impacts your sleep cycles.
  • The importance of calming your inner chatter with a practice like meditation. 

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 Jaspr and Organifi.

Go to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market!

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

Direct download: TMHS_874_-_Fix_Your_Sleep_TONIGHT_With_These_Science-Backed_Tips.mp3
Category:general -- posted at: 7:00pm PDT

Over the last several years, GLP-1 agonist medications have gained traction as an effective way for folks to lose weight and improve their metabolic health. GLP-1 medications have proven to result in weight loss, but after discontinuing the drug, weight regain is common. Today, you’re going to learn the full story behind GLP-1, foods that increase your natural GLP-1 activity, and so much more.

On this episode of The Model Health Show, I’m sitting down with Dr. Tasneem Bhatia. Dr. Taz is a double board-certified integrative medicine physician, best-selling author, and a pioneer of merging holistic medicine with conventional medicine. In this conversation, she’s sharing what goes on behind the scenes with metabolic health and GLP-1.

This episode is a goldmine of information, including what you should be eating for optimal health, the role of blood sugar and gut health in regulating metabolism, and how to create a strategic approach that allows your body to heal. Dr. Taz is also sharing her clinical experience with prescribing GLP-1 microdosing to her patients, the benefits, and how this approach differs from the conventional dosing schedule. I hope you enjoy this interview with the one and only, Dr. Taz!  

In this episode you’ll discover: 

  • The truth about regaining weight after discontinuing GLP-1 medications.
  • How glucagon-like-peptide-1 works in the body.
  • Why some people lose their natural GLP-1 activity.
  • What GIP is.
  • The importance of understanding the gut-brain connection for long-term health.
  • How industrializing our food supply marked a shift in human health.
  • The role that toxins have on the microbiome.
  • What we should consider about our electronics and light exposure.
  • How stress impacts human hormones.
  • The two main nutrients that you should be eating at every meal.
  • How meal timing influences your digestion.
  • The impact that ultra-processed foods have on blood sugar.
  • A connection between blood sugar and anxiety.
  • The connection between gut bacteria and GLP-1.
  • Why fermented food can have a positive influence on your health.
  • Four science-backed foods you should eat to support GLP-1.
  • What Dr. Taz learned from prescribing her patients GLP-1 at low doses.
  • How microdosing varies from conventional dosing.
  • Why combining holistic medicine and conventional medicine is powerful.
  • How we can allow our bodies to initiate self-healing.
  • The importance of creating a strategic approach to reach your health goals.  

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 Foursigmatic and LMNT.

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

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


In general, there’s no one-size-fits-all diet that leads to longevity. This is because there are a wide variety of foods that are nutrient-rich. However, if you want to live a long, healthy life, there are a handful of foods you should avoid regularly consuming. 

On this episode of The Model Health Show, you’re going to learn about the top five foods you should not eat if you want to live longer. You’re going to hear the science on how consuming things like soda, ultra-processed sauces, and meat substitutes has the potential to harm your health and shorten your lifespan. 

While living a long, healthy life is often the culmination of building healthy habits, it is also the result of avoiding preventable diseases. Getting your diet in check can help you reduce your risks of inflammation, chronic diseases, and early death. I hope you enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • What percent of the average American’s calories come from liquid. 
  • The link between sugar sweetened beverages and mortality. 
  • Why drinking soda is especially detrimental for children.
  • The truth about drinking zero-calorie diet sodas.
  • How insulin affects fat loss. 
  • The ultra-processed ingredients that are hiding in meat substitutes. 
  • How ultra-processed foods contribute to inflammation. 
  • What percentage of the average American’s diet is ultra-processed. 
  • How cereal companies prey on children. 
  • The link between hyperactivity and food dyes. 
  • How sauces and dressings can hide a ton of ingredients and calories. 
  • What to consider about the cocktail effect.
  • How alcohol impacts your metabolism. 
  • What the process of fat sparing is. 

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 Paleovalley. 

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

Paleovalley’s Superfood Bars contain 8+ superfoods and 9-10 grams of protein from collagen-rich grass-fed bone broth. Right now, BUY ONE GET ONE FREE by using my link, Themodelhealthshow.com/superfoodbars. 


Our environment is one of the main drivers of our health. Environmental factors have been linked to a variety of health conditions, not limited to asthma, cancer, infertility, and autoimmunity. And right now, for many people across Los Angeles, air quality is top of mind. On this episode of The Model Health Show, I’m joined by air quality educator, Mike Feldstein. 

This conversation dives into the Los Angeles fires, their impact on air quality, and what you can do to have cleaner, healthier air in your home. You’re going to learn why this specific fire is especially hazardous to air quality, what to look for in an air purifier, and so much more. 

Mike is also bringing you real, actionable tips you can put into place for better air, no matter where you live. The air we breathe is a vital component of our environment, and I hope this episode will give you the knowledge and empowerment you need to keep your family safe and healthy. Enjoy! 

In this episode you’ll discover:

  • Why the Los Angeles fires are more harmful to air quality than a regular wildfire.
  • How long particulates can stay in the air after a fire. 
  • What molten aluminum is. 
  • Why this particular fire is especially unprecedented. 
  • How Mike got interested in air quality. 
  • The difference between air scrubbers and air purifiers.
  • Why air awareness is critical for human health. 
  • The difference between a HEPA filter and a carbon filter. 
  • How improving your air quality can improve your sleep. 
  • Why a furnace filter and an air purifier serve different purposes. 
  • What to look for in an air purifier. 
  • Why clean air is especially important for kids. 
  • How improving your air quality can improve your cognitive function and strategy.
  • Practical, free tips you can use today to upgrade your air quality. 
  • What the lungs of your home are, and how to clean them. 
  • How to build a healthier home.  

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 Foursigmatic and Jaspr. 

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

Go to Jaspr.co/model and use code MODEL to save $400 for a limited time on the best air purifier on the market!


There is a lot of conflicting advice in the nutrition space. For years, foods like eggs, coconut oil, and beef have long been both villainized and championed. And another controversial food, especially in recent years, is the category of processed seed oils like canola oil and soybean oil. On today’s show, you’re going to learn the dark truth about seed oils with Dr. Cate Shanahan.

Dr. Cate Shanahan is a family physician, New York Times bestselling author, and the mother of the No Seed Oil movement. Today, she’s back on The Model Health Show for a thought-provoking discussion on the dangers of processed seed oils. You’re going to learn about the history of these fats, how they became deeply engrained in our food supply, their connection with modern diseases, and much more.

You’re going to learn exactly why these oils are so dangerous, and we’re going to dive into some of the common deflection points and studies that promote seed oils – and what they’re overlooking. There’s truly no one else on the planet who has more knowledge and experience with this subject matter. I hope you enjoy this interview with Dr. Cate Shanahan!  

 

In this episode you’ll discover:

  • The chemical reaction that occurs in the process of creating vegetable oil.
  • What oxidation is.
  • The connection between disease and oxidative stress.
  • How the toxins from seed oils can get into the air.
  • The history of cottonseed oil.
  • Why trans fats were removed from the food supply.
  • How the banning of trans fats affected our consumption of seed oils.
  • The amount of processed seed oils the average person consumes per year.
  • Why seed oils are the definition of ultra processed food.
  • What percentage of the average American’s diet is real food.
  • The three main ingredients that are causing health crises.
  • Why canola oil is a chemistry set.
  • How canola oil is processed.
  • Why seed oils are devoid of nutrients.
  • The truth about the omega 3 content in seed oils.
  • How authors of studies often manipulate the data.
  • The link between infertility and oxidative stress. 

 

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 Foursigmatic.


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


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


None of us are immune from life’s difficulties. Tragedy, grief, and loss will inevitably strike at some point, and how we handle these challenges can have a profound impact on our health and happiness. On today’s show, you’re going to learn about important mindset shifts you can adopt during adversities, and how to help others who may be struggling.

On this episode of The Model Health Show, Dr. Michael Beckwith is back for an important conversation on handling tragedy. He’s sharing wisdom on altruism, the truth about conspiracy theories, and how to begin operating at a higher frequency. You’re also going to learn about his Life Visioning process, which is designed to help you unlock your potential.

It’s always an honor to sit down with Dr. Michael Beckwith and absorb his insights. This is information we should all arm ourselves with, so we’re better equipped to handle any hardships life throws our way. I hope you enjoy this interview!  

In this episode, you’ll discover:

  • The right question to ask during a tragedy.

  • Why othering does a disservice to humankind.

  • How to find the best way to help other people.

  • Why altruism can help boost the immune system.

  • How the ego can get addicted to blaming and wanting to be right.

  • The difference between thinking and mentation.

  • Why you should never be loyal to your opinions.

  • What it takes to become a better version of yourself.

  • How compassion and love can make you stronger.

  • What prayer is, and why it’s so powerful.

  • The science behind how we are all connected.

  • What it means to stay informed at a higher frequency.

  • The truth about abundance.

  • How to train your mind to handle hard times.

  • The importance of fine-tuning the questions you are asking.

  • How visioning differs from visualizing. 

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 and Pique.

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


Today, there is a wide array of exercises to choose from. While newly invented classes and workout modalities might be popular or enjoyable, there is one specific exercise that humans were designed to do: walking.

On this episode of The Model Health Show, health expert and New York Times bestselling author Mark Sisson is back to share why walking is the foundation of human health, including its health and longevity benefits. Mark is also sharing the history of the running boom and why chronic cardio can break down your body and stop you from reaching your goals.

This interview contains conversations on stress and cortisol, optimal footwear, and why getting fit doesn’t have to be as difficult as you might have been led to believe. As a former marathon runner, Mark has a unique perspective to offer on this topic and I hope this conversation helps you find a simple, enjoyable movement practice that enhances your life. Grateful to share this interview with the one and only, Mark Sisson!   

In this episode you’ll discover: 

  • How running became popularized in American culture.
  • The connection between running and injuries.
  • What types of exercises our ancestors did.
  • How running can elevate cortisol levels and undermine your fat loss goals.
  • The importance of muscle mass for metabolic health.
  • What role insulin plays in body fat.
  • Why running is catabolic.
  • The truth about high intensity exercise classes.
  • Why recovery is critical in your training program.
  • The link between cortisol and immune function.
  • How shifting from running to walking changed Mark’s body composition.
  • The history of running shoes.
  • How cushioned running shoes can hide bad form.
  • Why barefoot minimalist shoes can improve your overall functionality.
  • The truth about running a marathon.Why being fit doesn’t have to be hard. 

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 Beekeeper’s Naturals and Peluva.

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

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.


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 

 

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 Our Place and LMNT.


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

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


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: 

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.


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 

Items mentioned in this episode include: 

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

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

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 PDT

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. 

Items mentioned in this episode include:

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


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 PDT

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 PDT

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 PDT

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. 


Hydration is one of the most powerful, overlooked keys to health. Maintaining optimal hydration levels has a profound impact on your body weight, cognitive function, and everything in between. On today’s show, you’re going to learn the remarkable ways that water can affect your health.

This episode is my interview on the Mindvalley Podcast with Vishen Lakhiani. In this conversation, we discussed how hydration directly impacts your metabolism, tips for optimizing your water intake, and how hydration affects your brain. You’re going to learn about optimal water filtration, the role of water in detoxifying your body, and how to estimate how much water your body needs.

If you’re trying to improve your health, the most basic fundamentals can have a sweeping benefit on all areas of your well-being – and staying adequately hydrated is a powerful example of this. I hope you enjoy this interview!


In this episode you’ll discover: 

  • What water-induced thermogenesis is
  • How drinking water influences your metabolism.
  • The effects of dehydration on your cognitive function.
  • What percentage of your brain is made of water.
  • The connection between dehydration and brain shrinkage.
  • Why flying on an airplane is so dehydrating.
  • What it means to start your day with an inner bath.
  • The connection between your glymphatic system and your hydration levels.
  • general guideline for how much water to drink every day.
  • Why it’s best to not drink out of plastic.
  • The problems with BPA and other xenoestrogens.
  • How to optimize your drinking water.
  • Why you should consider using a reverse osmosis filtration system.
  • The truth about diet soda.


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. 


No matter what your health routines are, we all have one thing in common: we have to sleep in order to restore our bodies. Sleep is an essential input that affects every single process in your body, including your memory, body composition, and risk for developing chronic illnesses. And whether you’re new to developing healthy habits or are an avid biohacker, there are strategies you can implement today to better optimize your sleep.

On today’s show, you’re going to learn science-backed strategies to help you get a better night’s sleep. You’ll hear how factors like light exposure, screen time, alcohol, and your gut health can impact your sleep cycles. You’re going to learn about the essential hormones and sleep nutrients that are necessary for sleep, and so much more.

You’re also going to hear my personal story of overcoming a diagnosis and taking control of my health, and how I got interested in teaching others about the importance of high-quality sleep. The benefits of improving your sleep can touch every area of your life, so I hope you enjoy this interview!   

In this episode you’ll discover: 

  • My personal story of reclaiming my health after a scary diagnosis.
  • What epigenetics are.
  • How effective placebos can be.
  • Why making a decision about your health can change everything.
  • How sleep can impact your body composition.
  • The connection between melatonin and brown adipose tissue.
  • Why getting optimal sunlight during the day is crucial for sleep quality.
  • How your cortisol levels impact melatonin production.
  • What gluconeogenesis is.
  • The connection between sleep and gut health.
  • What the best sleep nutrients are for a better night’s sleep.
  • How your body’s temperature affects your sleep.
  • What the optimal sleeping temperature is.
  • How light impacts your sleep cycles.
  • Tips for reducing your blue light exposure at night.
  • The connection between sleep and sex.
  • How alcohol affects your 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 Organifi and LMNT.

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

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

 

Direct download: TMHS_855_-_Heal_Faster_Sleep_Better__Feel_Empowered_NOW.mp3
Category:general -- posted at: 7:00pm PDT

Many of the chronic illnesses that our population are facing today are directly caused by lifestyle. Exciting new science is showing that nutrition-based treatments may be able to help treat or reverse some of the most devastating illnesses. On today’s show, you’re going to learn how the use of exogenous ketones can be used to address some of these diseases and the energy deficiency behind them.

Today’s guest is Dr. Latt Mansor, a health scientist and the lead researcher at Ketone-IQ. Dr. Mansor earned his PhD in physiology, anatomy, and genetics and is a world expert in metabolism. In this interview, he’s sharing the latest exciting research on the use of exogenous ketones for cancer, cardiovascular disease, and more.

This interview contains conversations on the pervasive energy deficiency that’s plaguing our society today, why ketones are the fourth macronutrient and their myriads of benefits, and so much more. Dr. Mansor is also sharing some of his personal experience with improving his health and fitness. I hope you enjoy this interview with Dr. Latt Mansor 

 

In this episode you’ll discover: 

  • What the fourth macronutrient is.
  • The latest science behind ketones.
  • How ketones can improve outcomes in heart failure patients.
  • Why many of the chronic illnesses plaguing our society are energy deficiencies.
  • The factors causing our widespread energy deficiency today.
  • Why your habits compound over time and how to empower yourself.
  • The new and exciting research on ketones and colorectal cancer.
  • Why food products like ketones can be a better alternative to pharmaceutical drugs.
  • Which type of cancer would not likely respond to ketone therapy.
  • How ketones can improve power output during anaerobic exercise.
  • The effects of ketones on cognitive function.
  • How ketones can improve focus.
  • The problem with the US healthcare system and greed.
  • Dr. Latt’s experience with improving his health and fitness.
  • How exogenous ketones can fit into your diet.  

 

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 Beekeeper’s Naturals and Organifi.

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

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


The human body has an innate wisdom. Under the right circumstances, the body is well-equipped to eliminate harmful toxins, pollutants, and other unwanted substances through a complex system of organs and processes. On today’s show, you’re going to learn about your body’s natural detoxification system and how you can optimize it for better health.

Dr. Alejandro Junger is a cardiologist, New York Times bestselling author, and functional medicine expert. Today, he’s back on The Model Health Show for an enlightening conversation on the body’s detoxification system. You’re going to learn the truth about how chronic illnesses develop, how our modern world contributes to illness, and the key habits you can create to improve your health.

This episode contains important conversations on the role of the liver, gut health and its impact on overall wellness, and how to take a holistic approach to healing. As always, Dr. Junger has a wealth of information to share. I hope you enjoy this interview!

In this episode you’ll discover:

  • Why Dr. Junger started studying detoxification.
  • How functional medicine makes a connection between systems in the body.
  • What the body’s detoxification system is and how it works.
  • How the gut is connected to multiple systems in the body.
  • Why the integrity of the gut lining is integral to your overall health.
  • The anatomy of the human gut and how it evolved.
  • How autoimmunity and gut permeability are linked.
  • Why chronic illness is actually an adaptation.
  • What the Achilles heel of human health is.
  • The connection between serotonin, the gut, and the nervous system.
  • Two things you must do to create a healing environment.
  • How the liver aids in detoxification processes.
  • Three specific, simple tips for detoxification.
  • The most important thing humans can do to recover our health.
  • How resting your digestion system can help your body heal.
  • An exercise you can use to practice presence.
  • How to remove obstacles that are harming your gut. 

 
Items mentioned in this episode include: 

Connect with Dr. Alejandro Junger Website / Facebook / Instagram  

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 Foursigmatic.

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

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

 


Today, millions of people are suffering from depression worldwide. Major depression can negatively impact your relationships, deteriorate your health, and cause problems in all aspects of your life. And when it comes to treating depression, the most common course of action tends to be antidepressant medications. Today, you’re going to learn the truth about antidepressant efficacy, and the worst mental health advice coming from doctors’ offices today.

Our guest is psychiatrist Dr. Christopher Palmer. His research encompasses the fascinating intersection of mental health and metabolic health. Dr. Palmer is back on The Model Health Show for another powerful discussion on what causes mental health symptoms, how our current treatment plans are actually me

You’re going to learn why there is little evidence to support the serotonin theory of depression, and the important link between serotonin, metabolic health, and mental health. You’ll also hear about the important role that nutrition plays in supporting your mental well-being, how our culture can exacerbate depression and other disorders, and how to move the needle for better mental health.   

In this episode you’ll discover: 

  • The truth about SSRI efficacy.
  • What the difference between response and remission is.
  • The percentage of patients who experience total remission from antidepressants.
  • What the science says about chemical imbalances.
  • The role serotonin plays in metabolism.
  • Why the rates of depression are at an all-time high.
  • The connection between metabolic health and mental health.
  • How factors like trauma and stress can impact your metabolism.
  • The main components of healing from trauma.
  • Signs that you’re getting normal, restorative sleep.
  • Why ultra-processed food can damage your microbiome and metabolism.
  • How our culture perpetuates habits that cause mental health symptoms.
  • The major problems with the US healthcare system.
  • How to differentiate between normal feelings and mental health disorders.
  • The importance of getting to the root cause of mental health issues.

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 Organifi.

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

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


For years, it’s been widely believed that when it comes to fitness, if you want to see results you have to choose a main goal—either lose fat or gain muscle. However, with a smart strategy in place, body recomposition, the process of gaining muscle and losing fat simultaneously, is possible.

On this episode of The Model Health Show, you’re going to learn four essential habits to implement to burn fat and build muscle at the same time. We’re going to discuss how things like your lifting habits and nutrition inputs affect your results. You’re also going to learn about how sleep impacts your fitness goals and the connection between walking and fat loss.

If you put these science-backed habits to use, you’ll be sure to build lean muscle and lose unwanted body fat at the same time. Changing your body composition might not be an easy or fast process but investing in your health is always a worthwhile goal. So get ready to take notes and enjoy the show! 

In this episode you’ll discover: 

  • The truth about bulking vs. cutting.
  • Why building muscle is a domino effect.
  • What the two types of muscular hypertrophy are.
  • The two things needed to signal hypertrophy.
  • How to build muscle with lighter resistance.
  • What science says about the optimal rep range for building muscle.
  • The difference between training to failure and training to fatigue.
  • Why compound movements are powerful for muscle growth.
  • How to build a strategic strength training program.
  • Why building muscle is the best way to reduce body fat.
  • How low intensity exercise can help you burn fat.
  • The health benefits of walking in a fasted state.
  • What LISS is.
  • The optimal number of steps needed for fat loss.
  • Why protein is important for body composition.
  • The best days to eat higher carbohydrate foods.
  • How your sleep quality affects fat loss.
  • Why sleep can actually protect your muscle mass.
  • My best tips for getting more high-quality sleep.
  • Why you should give yourself permission to invest in your 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.


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


Have you ever considered how your gut health affects your body weight? Or how your microbiome influences how long you live? On today’s show, you’re going to hear the latest science on the microbiome and how it impacts every aspect of your health.

Our guest today is Dr. Tim Spector. He is a bestselling author, a professor of epidemiology, and co-founder of the science and nutrition company, Zoe. In this interview, you’re going to learn how to eat for optimal microbial health, how your family (including your pets) can change your microbiome, and what your microbiome can tell you about your longevity.

Tim is also sharing the fascinating science on the relationship between drinking coffee and the microbiome, the nuances of taking weight loss drugs, and why there is no magic bullet for changing your health. This episode is full of fascinating insights into the world of the microbiome, and I hope you learn something that improves your well-being. Enjoy!  

In this episode you’ll discover: 

  • The truth about microbe transplants 
  • How your microbes act as chemical factories.  
  • The interesting science on how gut microbes affect appetite 
  • Why there is no magic bullet for health or weight loss.  
  • The importance of a diverse diet for microbial health.  
  • A surprising link between the microbiome and drinking coffee 
  • How many plants you should eat every week for microbial diversity.  
  • The fascinating science behind shared microbes.  
  • How having pets affects your microbiome.  
  • The health benefits of drinking tea 
  • Which ultra-processed food is the worst for your health. 
  • A distinction between taste and flavor.  
  • The future of GLP-1 medications, & what you can do instead.  
  • Why the US healthcare system can be harmful. 
  • How your microbiome influences your longevity 
  • Why Americans are getting shorter.  
  • Which biomarker is a holistic indicator of your overall health.  
  • How time-restricted feeding impacts your microbiome 
  • The importance of fermented food for gut heath. 

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 Our Place and Pique.

Shop Our Place’s Holiday sale at fromourplace.com/model for up to 35% off toxin-free, ceramic coated cookware now through January 12th.

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


Giving gifts can be an excellent way to express your love, connect over shared values, and show your loved ones your appreciation. As we approach the holiday season, sharing the gift of health can be an impactful way to share some of your favorite fitness tools, kitchen staples, and other health and fitness items.

On this episode of The Model Health Show, I’m sharing five of my favorite fitness gifts to help you curate your shopping list and to inspire a love of health and wellness in your circle. I’m also going to share why I love giving health-conscious gifts, and the science behind those motives.

There’s truly no better gift to give than the gift of health. Cultivating health can be much easier when you have a support system, so don’t discount the power of being that model for the people in your life. I hope you’ll consider these five gifts for your health-conscious friends and family this year. Click play and enjoy the show!   

In this episode you’ll discover: 

  • Three reasons why I love giving health and fitness gifts. 

  • How physical activity can improve your mental health.  

  • The impact exercise has on your immune system health 

  • What immunosenescence is.  

  • How much exercise is required for reduced risk of death.  

  • My favorite exercise equipment and how to use it.  

  • The health benefits of ropeflow 

  • Why nontoxic cookware makes an incredible gift.  

  • What forever chemicals are.  

  • The connection between walking and reduced belly fat.  

  • Which type of exercise we are designed to do.  

  • Ideas for upgrading your walking routine 

  • How to incorporate your family into your workouts. 

  • Why time is the #1 gift you can give your loved ones.   

Items mentioned in this episode include: 

  • Onnit.com/model - Save an exclusive 10% on performance supplements & tools! 

  • fromourplace.com/model - Save over 35% off toxin-free, ceramic coated cookware during the holiday sale through January 12.

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 Our Place.

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

Shop Our Place’s Holiday sale at fromourplace.com/model for up to 40% off toxin-free, ceramic coated cookware, now through January 12th. 

Direct download: TMHS_849_-_My_5_Favorite_Fitness_Gifts.mp3
Category:general -- posted at: 7:00pm PDT

Did you know that finances are the number one stressor in our world today? Financial instability can have a massive impact on your stress level, sleep quality, and overall well-being. On this episode of The Model Health Show, you’re going to learn about what it takes to create financial freedom.

Today’s guest, Codie Sanchez is the founder and CEO of Contrarian Thinking. In her new book, Main Street Millionaire, Codie outlines how establishing ownership in businesses can provide streams of income and generational wealth. In this interview, Codie is sharing her expertise on acquiring businesses.

You’re going to learn how to change the way you think about money and what it means to take on an owner mindset. You’ll also hear specific action steps you can use to change your financial situation and begin creating income streams. I hope you enjoy this interview with Codie Sanchez!  

In this episode you’ll discover: 

  • What percentage of physician visits are related to stress. 

  • The problem with the way our society views money.  

  • Why money is not the root of all evil.  

  • The truth about saving money.  

  • What percentage of millionaires own businesses 

  • The financial power of having ownership stakes in businesses.  

  • Two things you need to do if you want to make a lot of money. 

  • What it means to have an owner mindset.  

  • Why this particular moment in history has the potential for massive wealth creation 

  • What types of businesses are the most profitable to buy.  

  • The truth about corporate entities buying businesses.  

  • Why asking questions is a powerful way to change your life.  

  • Codie’s morning routine and the daily non-negotiable she set for her family.  

  • Four steps to buying a business.  

  • The power of creating income streams.  

  • An important distinction between survival risk and ego risk 

  • How bank accounts and bodies are similar.  

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 Foursigmatic and Paleovalley. 

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

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


Transforming your health might seem like a daunting challenge. But if you can take that important objective and break it down into tangible, empowering steps then you can make a lot of progress. And on today’s show, you’re going to hear exact strategies you can use to sustainably transform your health.

On this episode of The Model Health Show, I’m bringing you along to the Biohacking Conference, where I delivered a keynote speech on healing, recovery, and optimizing your overall health. You’re going to hear my personal story of overcoming an incurable condition, the proven action steps that I’ve watched transform lives, and specific exercise, nutrition, and mindset inputs that can uplevel your health and wellness.

Whether you’re looking to reverse or reduce the symptoms of a chronic illness, change your body composition, or simply feel better every day, I believe this action plan can help you get there. I hope this episode brings you a ton of value and reminds you of your incredible power to cultivate change. Enjoy!  

 

In this episode you’ll discover: 

  • My personal story of healing from an incurable condition 

  • How the nocebo effect took my power away.  

  • My three-step action plan to transform my health.  

  • The importance of asking empowering questions.  

  • The connection between quality sleep and healing your body 

  • What it means to become more physically literate.  

  • The critical connection between anabolic hormones and strength training 

  • Which form of exercise gives you the most bang for your buck.  

  • What fibroblast growth factor 21 is.  

  • The link between longevity and play 

  • How to incorporate mobility training into your day.  

  • The #1 exercise that your genes expect you to do.  

  • What happens in your brain when you skimp on sleep.  

  • Nutrients your body needs for high-quality sleep 

  • How diversifying your thinking can expand your life.  

  • Why you need to 5x your vision. 

 

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 Beekeepers Naturals and Foursigmatic.

Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Get 30% off for a limited time during the Black Friday sale at beekeepersnaturals.com/model.

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

Direct download: TMHS_847_-3_ESSENTIAL_Keys_to_Heal_Your_Body__Transform_Your_Fitness.mp3
Category:general -- posted at: 7:00pm PDT

 

There are many variables in our environment that make it easy to be unhealthy. From the prevalence of fast food and alcohol to the normalization of a sedentary lifestyle, being healthy requires us to be intentional. On this episode of The Model Health Show, you’re going to learn what it takes to create a culture of health within your household.

On today’s show, you’re going to hear my interview on The Dhru Purohit Show, where I shared tips for inspiring your family to make healthier choices, the power of a shared family meal, and how your culture influences your daily habits and behaviors. You’re going to learn about how to shape your family’s microculture, and real nutrition tips for families.

This interview also dives into how ultra-processed foods impact your health, the glaring problems in the US healthcare system, and how we can create behaviors that lead to real, lasting health. It’s time for us to normalize wellness – and I hope this episode arms you with the information you need to transform your health. Enjoy!  

 

In this episode you’ll discover: 

  • The #1 reason why people claim they can’t reach their health and fitness goals. 

  • Why you need to tap into your children’s psychology to motivate them.  

  • The benefits of exercising with your family 

  • What science says about eating a protein-rich breakfast.  

  • How eating ultra-processed foods can make you eat more calories.  

  • What percentage of the average American’s diet is ultra-processed foods. 

  • The scary truth about glyphosate 

  • Why real food is the common denominator of all effective diet changes.  

  • The role the family unit and strong bonds have on human health. 

  • Why culture is a powerful controller of your behaviors and habits.  

  • The powerful impact of eating meals with your family. 

  • A few tips for upgrading your kids’ favorite snacks and meals.  

  • The truth about side effects.  

  • What culture is and how it influences us. 

  • The difference between macroculture and microculture. 

  • How eating sweet potatoes impacts your serotonin production 

  • What post-ingestive feedback is.  

  • The importance of omega 3 fatty acids for brain health.  

 

Items mentioned in this episode include: 

  • Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! 

  • Sleep Smarter - Upgrade your sleep habits with my national bestselling book!  

 

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 LMNT.  

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

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

Direct download: TMHS_846_-_The_Top_Food_and_Family_Tips_to_Transform_Your_Health_TODAY.mp3
Category:general -- posted at: 7:00pm PDT

The best way to train your body is to find a form of exercise that you enjoy. And luckily, there are a multitude of ways to move your body, gain strength, and practice mobility. Rope Flow is a new full-body workout modality that is becoming increasingly popular for its ability to build physical and mental fitness, promote coordination, and so much more.

Today, Nsima Inyang is back on The Model Health Show to share his expertise in the mobility exercise, Rope Flow. Nsima is a fitness coach and athlete with extensive experience in natural bodybuilding, elite-level powerlifting, and Brazilian Jiu-Jitsu. He is also the co-host of Mark Bell’s Power Project and an online educator on all things fitness.

In this interview, you’re going to learn exactly what Rope Flow is, why it is gaining in popularity, and its benefits for your healthincluding how it can improve everything from your posture to your mindset. We’re also going to discuss realistic ways to make fitness part of your daily life, and how focusing on feeling good can change your entire approach to fitness. Enjoy!  

In this episode you’ll discover: 

  • What Rope Flow is.  

  • The truth about spinal engine theory.  

  • Why rotational patterns are so powerful for our body.  

  • How weightlifting compresses the spine.  

  • The power of exercise snacks.  

  • How to set your environment up to serve your goals. 

  • What we can learn from childlike movement.  

  • How rope flow can teach you to balance movement on both sides of your body. 

  • Why movement practices can improve your mindset.  

  • The importance of tapping into flow state 

  • What the role of breath is in Rope Flow.  

  • The truth about improving bone density and muscle mass as you age.  

 

Items mentioned in this episode include: 

  • Onnit.com/model - Save an exclusive 10% on performance supplements & tools! 

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 Onnit 

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

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

 


Our busy schedules and never-ending to-do lists keep us on a pursuit to do more and be better. But this constant pressure wears us down mentally and can lead to a whole host of physical symptoms. Today, you’re going to learn how to redefine productivity so you can improve your well-being.

On this episode of The Model Health Show, psychotherapist and writer Israa Nasir is here to share principles from her new book, Toxic Productivity. You’re going to learn about how to reimagine what it means to be productive and how to live a more meaningful life. This interview contains conversations on what leads to perfectionism and how to transform the way you think about success and your worth.

You’re going to learn strategies you can use to change your thinking, stop shaming yourself, and find new meaning from healthier habits. Israa Nasir has a wealth of knowledge in this area; I know you’re going to love her insights on redefining productivity!  

In this episode you’ll discover: 

  • How we use productivity habits as a way to self soothe.  

  • Why productivity matters outside of the workplace.  

  • The difference between productivity and toxic productivity 

  • How productivity makes our relationships transactional. 

  • The power of intentional rest 

  • Why the United States has a flawed view of vacation.  

  • How parenting norms can lead to perfectionism.  

  • What the difference between self-worth and self-esteem is.  

  • The problem with connecting your value to your achievements.  

  • A strategy you can use to stop shaming yourself.  

  • The three types of perfectionism 

  • Why we glorify perfectionism.  

  • How to silence your inner critic.  

  • The importance of redefining productivity for a healthier life 

 

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 Our Place and Organifi.

Shop Our Place’s Black Friday sale at themodelhealthshow.com/ourplace for up to 40% off toxin-free, ceramic coated cookware.

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

 

Direct download: 844_-_Stop_Draining_Your_Energy__Reclaim_Your_Time_-_With_Israa_Nasir.mp3
Category:general -- posted at: 7:00pm PDT

The United States spends almost twice as much on healthcare compared to other developed nations. And in spite of all of the technologies, specialists, and medications we have available, The United States ranks dead last in terms of health outcomes. It’s clear that something isn’t working.

The problem is, we don’t have a healthcare system; we have a sickcare system that profits off of the farming of sick people. The pharmaceutical companies and the insurance companies only exist to make money. The United States healthcare system doesn’t have an interest in helping our citizens find the root cause of their ailments.

On this episode of The Model Health Show, our guest is Brigham Buhler, the founder and CEO of Ways2Well. He’s here to share insider secrets from his previous career as a pharmaceutical representative. You’re going to learn interesting facts about how insurance companies profit, the truth about Big Pharma, and how the American people can take control of their health. 

 

In this episode you’ll discover: 

  • The amount of money the United States spends on healthcare. 

  • How corporate America got its grips on our healthcare system.  

  • Why the competitive field of medical sales leads to worse patient care. 

  • How health education quickly becomes obsolete.  

  • The first drug Big Pharma taught doctors to prescribe to a wide audience. 

  • How many American people die every year from chronic illnesses.  

  • The sad truth about how the opioid crisis and the valium crisis were created.  

  • How the incentive system hurts people.  

  • What a cytochrome P450 test is & how it could be used to change prescription practices. 

  • The dirty secret the insurance companies use to exacerbate illnesses.  

  • How insurance companies make money on your prescriptions.  

  • What a pharmacy benefit manager is.  

  • Why insulin prices have reached an all-time high.  

  • The shocking truth about the gag clause at your pharmacy. 

  • How insurance companies impact the way doctors provide care.  

  • The #1 reason for bankruptcy in America.  

  • Why metabolic health is an important lever we can pull. 

  • What Ways2Well does.  

 

Items mentioned in this episode include: 

  • Onnit.com/model - Save an exclusive 10% on performance supplements & tools! 

 

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 Foursigmatic and Onnit.

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

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


The wellness space is constantly evolving with new supplements, data-driven devices, and strategies to improve your health and extend your longevity. While these advances are exciting, it’s interesting to see that time-tested traditions and wellness practices are often equally, if not more effective at transforming people’s health. On today’s show, you’re going to learn about practices from traditional Chinese medicine that can be used for healing, disease prevention, and overall well-being.

Our guest today is the founder & CEO of Pique Life, Simon Cheng. Simon is well-versed in both Eastern and Western health. He’s joining us on this episode of The Model Health Show to share his inspirational story of reclaiming his health, which ultimately led him to start his company.

In this interview, you’re going to learn about longevity secrets from ancient wisdom, the science of acupuncture and qi gong, and other effective healing modalities. We’re also going to discuss the science of tea, including matcha, rooibos, and puer-h. Simon has a wealth of knowledge on the health benefits of tea. So listen in and enjoy the show!  

 

In this episode you’ll discover: 

  • Which country has the highest life expectancy.  

  • The importance of eating seasonally 

  • How community and socialization impact longevity rates.  

  • The amount of tea to drink daily to reap the most health benefits 

  • Simon’s personal story of losing and regaining his health. 

  • What the meridians of the body are in traditional Chinese medicine.  

  • How acupuncture works.  

  • What qi gong meditation is.  

  • How the company Pique was brought to life.  

  • What tea crystals are and how they work. 

  • How the sensory components of tea can reveal their efficacy.  

  • The benefits of l-theanine in matcha.   

  • Interesting facts about Nandaka 

  • What the health benefits of rooibos are.  

  • The meaning behind the name Pique 

  • Why it can be difficult to get people to focus on their 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 Organifi and Pique.  

 

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

 


Dealing with suboptimal sleep can have damaging effects on your daily life, hormones, cognitive function, and so much more. In our culture, we often resort to things like sleeping pills or melatonin supplements just to get some rest. But taking the time to uncover the true root cause of insomnia or other sleep related problems can lead to not only a permanent resolution of the problem, but also a host of positive downstream effects.

On this episode of The Model Health Show, I’m sitting down with New York Times bestselling author, producer, former monk, and physician Dr. Pedram Shojai. Dr. Shojai is sharing the fascinating connection between endotoxemia and sleep, why safety is a critical signal for healing, and so much more.

We’re going to discuss how our modern world contributes to so much dysfunction, what it takes to facilitate healing, and how to create a safe home. Dr. Shojai has a ton of knowledge in the realm of functional medicine, gut health, and mindfulness; I know you’re going to love the insights he shared in our conversation. Enjoy! 

 

In this episode you’ll discover: 

  • The percentage of the population is struggling with insomnia and sleep disorders. 

  • What endotoxemia is, and its connection to sleep issues.  

  • Why the body must feel safe in order to heal.  

  • The role the microbiome plays in immune system dysfunction.  

  • How the gut lining can become compromised over time with small damages.  

  • What the internal and external triggers of safety can be.  

  • Why many people have more freedom with their diet and habits on vacation.  

  • The importance of building a safe sleep space 

  • A powerful question you can ask to transform your health.  

  • How our devices have disconnected us from our bodies.  

  • The role clock genes play in regulating sleep.  

  • Why the liver plays an important role in detoxifying the body and brain.  

  • The truth about blue light 

  • What the cancer of the home is. 

  • Chemicals to avoid in your mattress and bedding.  

 

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 Organifi.

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

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


The human body has an amazing capacity to heal. Whether you’re dealing with an injury or an illness, there’s no denying the mind’s critical role in facilitating healing. But for most folks, understanding the powerful connection between the mind and the body takes practice – and that’s what you’re going to learn today.

On this compilation episode of The Model Health Show, you’re going to learn from two incredible thought leaders—Dr. Joe Dispenza and Dr. Bruce Lipton. Dr. Joe Dispenza is an author and researcher of spontaneous remission, and Dr. Bruce Lipton is a cell biologist who studies epigenetics. You’re going to hear from these experts on how to heal your body by transforming your mind.

You’re going to hear the fascinating science of how your beliefs create your reality, how your mind can impact your immune function, and how to break out of negative, hardwired patterns so you can live a happier, healthier life. This episode is full of powerful insights that, if put to use, can change your future. Enjoy!  

 

In this episode you’ll discover: 

  • Why healing is an inside job 

  • How your thoughts create your biology.  

  • Why the brain is prone to getting stuck in unproductive loops. 

  • The reason why change is so uncomfortable 

  • How to hardwire your brain to become a map to the future.  

  • The connection between change and cognitive dissonance.  

  • The importance of unlearning thoughts and behaviors.  

  • Why making a decision is so powerful.  

  • How long it takes to change your gene expression. 

  • What meditation really is.  

  • Why the feeling of gratitude can change your life. 

  • The connection between stress and disease.  

  • How the stress response impacts your immune system.  

  • Three fundamental things that shift when your body is under stress.  

  • Why your mind is the creator of your experiences. 

  • How taking care of your health makes you powerful.  

 

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 Beekeepers Naturals and Paleovalley.

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

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

 


You may think that exercise and fitness are just about going to the gym, drinking a protein shake, and getting your reps in. However, a key component of fitness that many people miss is their mindset. On today’s show, you’re going to learn exactly how to improve your mindset to grow stronger, healthier, and happier at any age.

Our guest on today’s episode of The Model Health Show is Dr. Sandi Scheinbaum, an educator, author, licensed clinical psychologist, and expert in the fields of positive psychology and mind-body medicine. With over 35 years of experience, Dr. Sandi is the founder and CEO of the Functional Medicine Coaching Academy, and she has so much wisdom to share about mindset, understanding yourself better, and the simple tweaks we can make to improve our lives.

In this inspiring and conversational episode, Dr. Sandi shares life-changing tidbits about how to create true longevity, the importance of “exercise snacks” to improve your fitness mindset, which diets are worse for mental health, why your 70s are not too late to start strength training, and so much more. 

 

In this episode you’ll discover:

  • Why investing in non-toxic cookware is so important for health. 

  • Why your 70s are not too late to start lifting weights.

  • How to use your body weight to strength train at home.

  • The different eras of fitness over the past decades.

  • How “exercise snacks” can improve your fitness mindset. 

  • How squats can lower your blood sugar.

  • The eye-opening link between positive psychology and fitness.

  • Why progressive overload is so important for muscle growth.

  • Why grass-fed whey protein supplements are better than soy protein. 

  • How women can stop feeling intimidated by weights at the gym.

  • How positive psychology impacts the parasympathetic nervous system.

  • How our identities drive our actions.

  • How you can flip the script to make an ADHD diagnosis positive.

  • What the most influential factor on our lifespan and healthspan is.

  • Why a low-fat or low-protein diet may trigger mental health issues. 

  • Why counting calories is ingrained in so many people.

  • Why community and purpose are so important for longevity. 

  • The benefits of dance that aren’t often talked about. 

  • How to use your imagination to improve your health and fitness. 

  • Why curiosity is a key to longevity. 



Items mentioned in this episode include:

 

Join TMHS Facebook community - Model Nation 

 

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 Our Place and Onnit.

Use my code MODEL at Our Place to save 10% sitewide on beautiful, non-toxic, and PFAS-free ceramic and titanium cookware, plus double discounts on certain bundled products.

Use the code MODEL at Onnit to save 10% sitewide on supplements like grass-fed whey protein powder and more!

Direct download: 838_-_How_to_Live_Longer_and_Stronger_-_With_Dr._Sandi_Scheinbaum.mp3
Category:general -- posted at: 7:00pm PDT

The rates of autism spectrum disorder, or ASD, have absolutely skyrocketed in recent decades. This statement in and of itself is controversial, as many experts claim that prevalence has only grown with better evaluation and diagnostics. But no matter how you look at it, gaining a better understanding of autism and its root causes is important for children and families who are navigating symptoms.

Our guest today is author and children’s health advocate, Beth Lambert. Beth has studied and documented the rising rates of childhood chronic conditions for 15 years. Her work includes running the nonprofit Documenting Hope, conducting a peer reviewed case report on reversing the symptoms of autism, and more.

In this conversation, Beth is sharing the main environmental factors that can contribute to autism spectrum disorder. You’re going to learn about the generational impact of stress, the cumulative effect of environmental stressors, and how systems like the microbiome are connected to most chronic conditions that kids are dealing with today. Most importantly, Beth is sharing how to a proactive approach to health. I hope you enjoy this interview!

In this episode you’ll discover: 

  • How rates of autism have increased in recent decades.  

  • Why creating subtypes of autism would help patients.  

  • The impact of modern stressors on the developing brain.  

  • Why the childhood disease epidemic is multigenerational.  

  • How connecting with nature can help us reclaim our health. 

  • The results of the twin lifestyle modification case report.  

  • Why our modern medical system misses the root cause of diseases. 

  • Two theories on why boys are more susceptible to autism.  

  • The #1 foundational piece of a lifestyle intervention program.  

  • How autism, microbiome, and GI symptoms are connected.  

  • The link between mitochondria, nutrition, and detoxification. 

  • Why rebuilding the microbiome is critical for healing.  

  • What the total load theory is. 

  • How antibiotics and sugar can harm children’s health.  

  • What the CHIRP Study is.  

  • Why brain inflammation is an overlooked factor in children’s health issues.  

Items mentioned in this episode include: 

  • Connect with Beth Lambert Website / X / Instagram 

    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 Foursigmatic 

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

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

     

     

The world sadly lost a legend last month. Not only was Greg Harden a motivational speaker and mindset coach for exceptional athletes like Tom Brady, Desmond Howard, and Michael Phelps, but he was also my mentor and an amazing human who left a mark on my life that has stuck with me forever.

This very special episode is dedicated to the one and only Greg, whose phenomenal book Stay Sane in an Insane World: How to Control the Controllables and Thrive inspired this conversation full of wise words about giving it your all, being humble, asking for help, letting go of self-doubt, and so much more.

In this empowering, inspiring, and unforgettable episode, listen in on a conversation I had with Greg Harden and learn how to overcome your personal obstacles and change your mindset to change your life. Click play and join me in honoring the great Greg Harden.

In this episode you’ll discover:

  • How to grow through obstacles and adversities.

  • Why you should always give 100%—even to the things you hate.

  • How to take responsibility for your life.

  • What your default mode should be.

  • Why being humble is so important. 

  • The importance of recognizing what you can control and what you can’t.

  • Why asking for help is an art form.

  • The importance of mentors and counselors.

  • How to let go of self-defeating attitudes and behavior. 

  • Why forgiveness is so important (and difficult).

  • Why you should study your family. 

  • What the secret to good mental health is.

  • How to do a critical self-assessment to see what’s working in your life.

  • How to make your ego your ally. 

  • Why criticism can be helpful. 

  • How doing a SWOT analysis on yourself can help you grow.

  • Why recovery is the most important part of fitness—both mental and physical. 

 

Items mentioned in this episode include:

 

Join TMHS Facebook community - Model Nation 

 

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 Beekeeper’s Naturals. 

 

Use my code MODEL at BeekeepersNaturals.com/Model to save 20% storewide on immune-supporting bee products like propolis, royal jelly, superfood honey, and more.

 


Having a goal is powerful. Whether we’re talking about health goals, relationship goals, or professional goals, it’s critical that you build out a strong strategy that can help you get to where you want to be. On this episode of The Model Health Show, you’re going to learn how to elevate your strategy from one of the world’s top experts.

Today’s guest, Seth Godin, is an entrepreneur and the author of 21 international bestselling books. His newest book, This Is Strategy, uncovers how we can make positive changes that last. In this interview, you’re going to hear some of the most powerful insights from the book, including how our culture informs our decisions, what goes into making a smart strategy, and how to effectively improve the community around you.

This interview also covers how to build an intentional strategy for any goal you want to meet, how to make yourself irreplaceable by AI, and how thinking of life’s challenges as a game can help you reframe your reality. Get ready to take notes and learn from the one and only, Seth Godin!

In this episode you’ll discover: 

  • The power of culture 

  • What strategy is, and why it’s important to talk about it.  

  • The four pillars of strategy.  

  • Why asking questions can help you develop your strategy.  

  • How time impacts your strategy development.  

  • The truth about changing culture. 

  • An important distinction between systems and culture. 

  • How having a game mindset can help you navigate life’s challenges. 

  • The power of cultivating change in a small group.  

  • Why empathy is crucial for change.  

  • What an intuitive strategy is.  

  • The difference between tactics and strategy.  

  • How to take control and build your strategy.


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 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 your 20% discount at beekeepersnaturals.com/model. 

 


It’s no secret that your daily habits make a significant impact on your overall health. But did you know that there are some hidden forces that guide your preferences and habits? On today’s show, you’re going to learn about these unseen factors that can change your health—for better or worse. 

On this episode of The Model Health Show, you’re going to hear my interview with Ruben Rojas on the Live Through Love Podcast. I’m sharing the connection between love, food, and health, the hidden factors that are influencing your food choices, and how to raise happier, healthier kids with one key behavior change. You’re going to learn about the relationship between culture and food, and the prevalence of ultra processed food in the United States.  

You’re also going to hear the surprising truth about fat cells, how obesity can increase the likelihood of developing other conditions, and how inflammation happens throughout the body. This interview covers a ton of information under the umbrella of changing your health and improving your family’s culture. I hope you enjoy this interview!   

 

In this episode you’ll discover: 

  • How our capacity to love can be influenced by our health 

  • What percentage of American families eat meals together.  

  • The number of times per week to eat with your children to protect their health. 

  • How your culture can inform your food choices. 

  • The fascinating connection between fat cells, inflammation, and obesity. 

  • What percentage of the average American’s diet is ultra-processed foods. 

  • How hypothalamic inflammation occurs.  

  • The connection between the brain and the gut.  

  • Why boredom is an opportunity for creativity. 

  • What instinctive elaboration is.  

  • How your screentime impacts your health. 

  • Strategies for getting your kids excited about shared family meals. 

  • The power of influencing your family’s culture.  

  • How food can be a love language 

  • My definition of living life through love.  

 

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 and Pique.  

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

Direct download: 835_-_How_Our_Fat_Cells_Technology__Family_Culture_Control_Our_Health.mp3
Category:general -- posted at: 7:00pm PDT

As the rates of dementia continue to skyrocket, there’s never been a more important time to do everything we can to protect ourselves and our loved ones from this horrible disease. Lifestyle factors have a huge influence on the way our brain ages, and nutrition is a critical piece of the puzzle. There are certain foods and nutrients that are scientifically proven to support the brain’s aging process – and can even help prevent dementia.  

On this episode of The Model Health Show, you’re going to learn about seven key foods you can incorporate into your diet for better cognitive health, a healthier brain, and to prevent dementia. You’re going to hear how key nutrients directly impact your brain function. You’re going to learn what your brain is made of, the connection between the gut and the brain, and the latest cutting-edge science on reversing symptoms of dementia and Alzheimer’s disease.  

Nutrition is one of the most powerful inputs you can give your body and your brain. And understanding how to eat for a healthy, long-lasting brain can have a profound impact on your future. I’m also going to be sharing ways to add these powerhouse foods into your existing diet, so be sure to listen in and take notes.    

In this episode you’ll discover: 

  • The devastating economic impact of dementia 

  • What dementia and network insufficiency are. 

  • The exciting new science of improving symptoms of dementia.  

  • How many neurons are in the human brain.  

  • Why nutrition is a critical input for brain health.  

  • Three critical fats that support brain function and structure.  

  • Which foods are rich in phospholipids 

  • What type of fat can change the architecture of your brain cells.  

  • The connection between the human brain and cholesterol. 

  • Why omega 3 fatty acids are vital for a healthy brain.  

  • How much omega-3 fatty acids do you need to consume for a shrink-proof brain. 

  • The brain-supportive health benefits of drinking coffee.  

  • Which oil can support autophagy in the brain.  

  • The role that antioxidants play in the aging process.  

  • Why sweet potatoes can reduce the risk of degenerative brain diseases 

  • The health benefits of MCT oil.  

  • What you need to know about eating leafy greens.  

  • The essential nutrient in eggs that can support your memory.  

Items mentioned in this episode include: 

  • Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! 

  • Eat Smarter Family Cookbook -- Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! 

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 Four Sigmatic and Onnit 

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

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

Direct download: 834_-_Eat_These_7_Foods_to_Boost_Brain_Health__Prevent_Dementia.mp3
Category:general -- posted at: 7:00pm PDT

Over the last several years, there has been a pronounced uptick in the rates of anxiety. In fact, anxiety disorders have become the most common mental health concern in the country. On today’s show, you’re going to learn the truth about anxiety. 

This compilation episode highlights why anxiety has become so prevalent, including how things like our modern environment and western diet are contributing to worsening rates of mental health. You’re going to hear from some of the top experts in the realm of psychiatry and neuroscience, including Dr. Wendy Suzuki, Dr. Daniel Amen, and more. This episode contains powerful insights on how getting your circadian rhythm, sleep, and nutrition in check can improve your mental health and reduce symptoms of anxiety.  

While it’s normal to experience situational bouts of anxiety occasionally, feeling anxious on a regular basis can be disruptive to your daily life. I hope the insights and strategies in this episode can help you gain a better understanding of why anxiety occurs and how to better control it. Enjoy!  

 

In this episode you’ll discover: 

  • The shocking statistics on increasing rates of anxiety. 

  • What anxiety actually is. 

  • How the human stress response system evolved as a protective mechanism. 

  • Why our modern world exacerbates levels of stress and anxiety. 

  • How to transform your anxiety into a superpower 

  • The shocking side effects of anti-anxiety medications.  

  • Which supplements are scientifically proven to support mental health.  

  • How sleep deprivation impacts the brain and performance.  

  • Signs of low blood flow in the brain.  

  • Specific exercise types that can improve your mental health 

  • Why our system of diagnosing mental health conditions is flawed.  

  • How the Standard American Diet is contributing to higher rates of anxiety.  

  • The connection between sugar, inflammation, and anxiety 

  • Why we’re seeing higher rates of mental illness in children.  

  • The nutrients you should eat to calm anxiety 

  • What false anxiety is.  

  • The link between blood sugar and mental health 

  • How sleep affects mental health, and vice versa.  

  • Why getting your circadian rhythm in sync is helpful for mental health.  

  • How over-identifying with a label can harm you.  

  • Why it’s critical to learn how to accurately identify your emotions 

  • The role your environment has on your brain.  

  • How anxiety and creativity are connected.  

 

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: 833_-_The_Truth_About_Anxiety.mp3
Category:general -- posted at: 7:00pm PDT

Over the last several years, intermittent fasting has been widely regarded as a powerful method to shed unwanted fat, improve insulin sensitivity, and even take advantage of the benefits of autophagy. But what’s often missing from the conversation on fasting is that most, if not all, of the research on fasting has been conducted exclusively on men.  

So today on The Model Health Show, I’m bringing in a world-renowned women’s health expert to discuss fasting for women. Dr. Mindy Pelz is a bestselling author, physician, and coach who is a top expert in all things hormones, menstrual cycles, and women’s health. She’s back on the show to share how fasting is different for women, and how to eat and train in accordance with your body’s natural rhythms.  

This conversation contains important discussions on how obesogens are making us fat, how to eat for hormonal health, and the role that ultra-processed foods are playing in our epidemics of health. Dr. Mindy is also sharing some of her top principles for nutrition, the truth about weight loss drugs, and so much more. I hope you enjoy this interview with the one and only, Dr. Mindy Pelz 

 

In this episode you’ll discover: 

  • The biggest misconception about weight gain. 

  • How obesogens are creating an epidemic of obesity.  

  • The effect that obesogens have on your stem cells.  

  • How fasting can help your body reset.  

  • What is stored inside fat cells, and why fat gain is an adaptation.  

  • Why fasting is different for women. 

  • The critical relationship between progesterone and glucose. 

  • How cortisol can impact the menstrual cycle.  

  • The two times during the month that women should not be fasting.  

  • What the manifestation phase is.  

  • How ultra-processed food contributes to weight problems. 

  • The importance of reducing exposure to endocrine disrupting chemicals. 

  • Why controlling blood sugar is critical for overall health. 

  • How fasting changes your microbiome & how to eat for your microbes.   

  • The role of protein in hormone production.  

  • Why weight loss drugs create a bigger disconnect between us and our bodies. 

  • What the power phases are.  

  • The best foods for hormonal 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 Pique and Paleovalley. 

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

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


Our modern world with all its conveniences and technologies often encourages a sedentary lifestyle. And more and more studies are affirming that opting out of regularly moving our bodies is making us sick, unhealthy, and is even shortening our lifespans. Movement is a foundational practice for all life – and if we want to make our bodies work better, we have to find simple ways to integrate more movement into our existing routines.  

Today’s guest, Juliet Starrett, is a lifelong athlete, entrepreneur, and New York Times bestselling author who has an important mission: to inspire people to move more for stronger, healthier, more durable bodies. Together, Juliet and her husband Kelly Starrett wrote the incredible book, Built to Move, which focuses on basic yet powerful mobility practices anyone can use to feel better and live longer.   

Juliet is back on The Model Health Show to discuss some simple tweaks you can make to your existing routine for less pain, better mobility, and better health. You’re going to learn how simple practices like sitting on the floor and upgrading your walking routine can enhance your life, plus the #1 stretch you should be doing every day. What I love about Juliet’s message is that she believes that anyone can optimize their body and improve their health with consistent and intentional practice. I hope you enjoy this conversation with the one and only, Juliet Starrett!  

 

In this episode you’ll discover: 

  • Why kids today are more sedentary than ever. 

  • What’s going on with the prevalence of chronic low back pain 

  • How pain can impact communities and mental health.  

  • Why you should find ways to move despite injuries.  

  • How to sit less throughout your day. 

  • Why humans are adaptability machines. 

  • The benefits of sitting on the ground.  

  • Basic (and free!) ways to improve back pain.  

  • The #1 mobilization you should be doing. 

  • What the sit-and-rise test is, and how it relates to all-cause mortality.  

  • How to become a more durable person.  

  • The importance of play for human health and longevity 

  • Why mobility is a critical aging predictor, and how to improve it.  

  • How to upgrade your walking routines. 

  • Why taking care of your body is a right. 

  • How to incorporate foam rolling. 

 

Items mentioned in this episode include: 

  • The Ambush -- Subscribe to the FREE newsletter on mobility!!

  • Connect with Juliet Starrett Website / Instagram   

 

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 Organifi  

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

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


Today, we’re exposed to more chemicals than ever in human history. Forever chemicals like PFAs are present in our air, water, and soil. And while the extent of this exposure is only recently coming to light, there is a dark and troubling story behind our chemical exposure—which involves companies prioritizing profit and convenience over human health.   

On today’s show, we’re going to unpack one of the biggest environmental scandals in human history. You’re going to learn about the history of one of the most prevalent and detrimental chemicals: Teflon. You’re going to hear about the effects of using non-stick cookware, its pervasiveness in today’s population, and how one company intentionally poisoned citizens.   

And more importantly, you’re going to learn about something you can control—your home environment. You’re going to learn how to upgrade your kitchen with non-toxic alternatives, and how to protect yourself and your family from harmful forever chemicals. This is information everyone needs to know, so click play and enjoy the show! 

 

In this episode you’ll discover: 

  • What chemicals are present in non-stick cookware 

  • How PFAs impact human health.  

  • The history of using chemicals in consumer goods 

  • How a major cookware company covered up the harmful effects of their products. 

  • What Teflon fever is.  

  • How certain chemicals made it through government regulatory agencies.  

  • What the term forever chemical means.  

  • The year when Teflon was removed from cookware.  

  • Why replacing PFOAs with other chemicals is problematic.  

  • How many newly invented chemicals are released into our environment yearly.  

  • The importance of being proactive in protecting your health. 

  • What the most impactful change you can make in your kitchen is.  

  • The pros and cons of stainless-steel cookware. 

  • When to use cast iron.  

  • What ceramic coated cookware is.  

  • The good news about human health and resiliency 

  • Why taking care of your environment is critical.  

 

Items mentioned in this episode include: 

 

Join TMHS Facebook community - Model Nation 

 

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 Our Place. Use my code MODEL at themodelhealthshow.com/ourplace for 10% off toxin-free, ceramic coated cookware.  


Sleep is a critical pillar of human health. Getting a good night of sleep is an important input for your mood, brain health, gut, and so much more. And luckily, learning how to optimize your sleep is simple when you understand the key behaviors that impact your biology. Today you’re going to learn exactly how to optimize your sleep cycles.   

On this episode of The Model Health Show, you’re going to hear my interview from Lewis Howes’ School of Greatness Podcast. In this interview, I explained the science of sleep cycles, how your diet and other habits impact sleep quality, and specific habits you can cultivate in order to get a good night’s sleep. You’re going to learn about the role of serotonin and cortisol, how things like sugar and alcohol might be affecting your body, and the latest science on how optimal sleep impacts your health.  

You’re also going to hear why sleep needs are individualized, the role your gut health plays in optimizing sleep, and why the common practice of supplementing with melatonin should not be taken lightly. If you’re ready to get better sleep, click play and enjoy the show!  

 

In this episode you’ll discover: 

  • What your brain waves are doing when you sleep.  

  • The connection between REM sleep and short-term memory.  

  • What the link between sleep and human growth hormone is. 

  • Why HGH helps you recover faster.  

  • How sugar impacts your body.  

  • The way alcohol impacts sleep quality.  

  • What cortisol’s role is in the body.  

  • How sleep deprivation accelerates aging 

  • The connection between carbohydrates, serotonin, and sleep.  

  • How to safely and effectively use melatonin supplements.  

  • Why your microbiome plays an important role in sleep.  

  • The relationship between serotonin and melatonin.  

  • How sleep deprivation can influence your hunger signals.  

  • Sleep-supportive habits you can add into your evening routine.  

  • How screentime affects your melatonin production 

  • Why magnesium is important for sleep health.  

  • How sleep minutes are like calories.  

  • The interesting science of how sleep impacts appearance.  

  • What greatness is.  

 

Items mentioned in this episode include: 

  • Sleep Smarter - Upgrade your sleep habits with my national bestselling book!  

 

Join TMHS Facebook community - Model Nation 

 

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 Beekeeper’s Naturals and Foursigmatic.  

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

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

Direct download: 829_-_Do_THIS_at_Night_to_Get_Deeper_Sleep__Transform_Your_Body.mp3
Category:general -- posted at: 7:00pm PDT

Stem cells serve as foundational building blocks of the human body. The exciting new science of regenerative medicine is uncovering how human stem cells can be utilized to facilitate healing, lower inflammation, and regenerate damaged tissues throughout the body. And while these types of therapies are largely inaccessible to most people right now, the good news is that there are certain inputs you can give your body that will help generate stem cells naturally 

On today’s show, you’re going to learn about five specific foods that can boost and mobilize your stem cells. You’re going to hear how certain foods, nutrients, and compounds have been proven to influence stem cell activity. Plus, you’re going to uncover more powerful lifestyle tips to help assist cell signaling throughout the body.  

The best part is these five foods have also been shown to have other major benefits on your overall health. I hope you find this information educational and entertaining. Click play to learn about five amazing foods that can help repair your body!  

 

In this episode you’ll discover: 

  • What stem cells are and their role.  

  • The different types of stem cells.  

  • How the polyphenols in dark chocolate can help mobilize stem cells. 

  • The best ways to add high quality cacao into your diet.  

  • What ar-tumerone is. 

  • How stem cells react to inflammation 

  • Ideas for adding more turmeric into your routine.  

  • How omega 3 fatty acids impact body fat.  

  • Why DHA is a critical nutrient for brain health.  

  • The differences between animal based and plant-based omega 3s.  

  • How your dietary intake of omega 3s can impact brain shrinkage 

  • Why you should always get second opinions about a diagnosis. 

  • How to change your dominant question and take control of your health. 

  • What the most protein dense food in the world is.  

  • The science and history of consuming algae 

  • What bovine colostrum is 

  • How exercise can help mobilize stem cells 

  • The important role of sleep for healing purposes.  

 

Items mentioned in this episode include: 

  • Sleep Smarter -- Upgrade your sleep habits with my national bestselling book!  

 

Join TMHS Facebook community - Model Nation 

 

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: 828_-_5_Amazing_Foods_That_Generate_Stem_Cells__Repair_the_Body.mp3
Category:general -- posted at: 7:00pm PDT

More and more experts in the nutrition and fitness space are championing the benefits of consuming more protein. But where do supplements like protein powder fall into a healthy diet? And how can you choose the right product that can help you reach your goals? On today’s show, you’re going to learn the truth about protein supplements.  

On this episode, Alan Aragon is back to share his expertise and wisdom. Alan Aragon is an influential nutrition researcher and educator with over thirty years of experience in the industry. In this interview, he’s covering important nutrition topics like the role of protein powders, how alcohol impacts your health and body composition goals, and the truth about intermittent fasting.  

You’re going to learn about how to assess your relationship with alcohol, the science behind different fasting types and how they compare to calorie restriction, and specific parameters for healthy rates of fat loss. We’re also discussing bulking and cutting, calorie management strategies, maintaining muscle mass during weight loss, and so much more. Alan has a wealth of knowledge in this space, and I know you’re going to love hearing his insights on this episode of The Model Health Show!  

 

In this episode you’ll discover: 

  • Which macronutrient is the MVP 

  • How protein can aid in fat loss. ` 

  • Why protein powder is a tool. 

  • What you need to understand about BCAAs.  

  • How to know if bulking and cutting is right for you.  

  • The number one way to tell if you’re maintaining muscle mass during weight loss.  

  • What percentage of fat loss is safe and healthy 

  • How much fat you need for optimal hormone production. 

  • Why alcohol has a high thermic effect 

  • The conflicting science around alcohol consumption.  

  • Why you need to consider your personal relationship with alcohol. 

  • How quitting alcohol improved Alan’s health.  

  • The truth about eating breakfast.  

  • What the science says about time restricted eating.  

  • Why the autophagy benefits of fasting are overrated. 

  • How to know if fasting is right for you.   

 

Items mentioned in this episode include: 

  • Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! 

 
Join TMHS Facebook community - Model Nation 

 

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 LMNT. 

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

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


If you have a medical emergency, there’s no better place to seek lifesaving care than the United States. But when it comes down to reversing or preventing chronic conditions and creating a lifestyle around true health, our modern medical system leaves much to be desired. On today’s show, we’re going to dive into these blind spots in the US healthcare system. 

Our guest, Dr. Marty Makary, is a professor at the Johns Hopkins School of Medicine and a 2-time New York Times bestselling author. His new book, Blind Spots, uncovers how dogma and absolutism in the healthcare system have damaging effects on human health. In this interview, we’re going to explore the shocking study that exposed deaths caused by medical error, how the medical establishment created the opioid epidemic, exacerbated allergies in children, and so much more.  

This interview is an enlightening look into how medical recommendations can harm patients and even create entire epidemics. As a physician and researcher, Dr. Marty Makary is a true expert on this topic, and I know you’re going to love his insights on this episode of The Model Health Show. Enjoy! 

In this episode you’ll discover: 

  • Why now is an exciting time in medicine 

  • What the blind spots in medical system are.   

  • The shocking truth about deaths caused by medical errors. 

  • Strengths and weaknesses of the American healthcare system  

  • Why absolutism doesn’t work when it comes to health.  

  • How the medical system exacerbated the peanut allergy epidemic 

  • Why it’s so difficult to track the true causes of death.  

  • The truth about the relationship between big pharma and regulations 

  • What medical paternalism is.  

  • The difference between focusing on health and focusing on disease.  

  • How cognitive dissonance works.  

  • The surprising new treatment for appendicitis.  

  • What the scientific process really is.  

  • How to find a medical team that can help you make informed decisions. 

  • The problem with the culture of obedience in the healthcare system. 

  • Why evolving your viewpoint is so important for growth.  

 

Items mentioned in this episode include: 

  • Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! 

  • Connect with Dr. Marty Makary Website / X 

 

Join TMHS Facebook community - Model Nation 

 

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 Beekeeper’s Naturals.  

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

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

 


For decades, counting calories has been revered as the number one way to control your weight. But what’s missing from this conversation is all of the other important factors that can influence the way your metabolism assimilates nutrients and calories. On today’s show, you’re going to learn about some of these powerful epicaloric controllers and how they impact your health, metabolism, and weight.  

This episode of The Model Health Show is my interview with friend of the show, Dr. Michael Beckwith, on his new podcast, Take Back Your Mind. You’re going to learn the truth about calories, what’s going on with the widespread epidemics of neuroinflammation and diabetes, and how your brain and your gut can directly impact the way your body processes calories.  

This conversation also covers important topics like the top inputs for better brain health, the critical role your psychology and your perception play when it comes to diet, and the truth about saturated fat. So just click play to learn all of this, and more!  

 

In this episode you’ll discover: 

  • The truth about calories 

  • How metabolism can vary person to person 

  • What epicaloric controllers are. 

  • How the human body processes whole food vs. processed food. 

  • Why the invention of calorie counting is tied to food morality.  

  • The fascinating science behind the epidemic of neuroinflammation 

  • How insulin resistance is connected to inflammation in the brain.  

  • The relationship between your microbiome and your metabolism. 

  • How our psychology impacts our food choices. 

  • What the fields of psychiatry and psychology are overlooking.  

  • How your perception can affect your hormones and metabolism.  

  • Why insulin resistance is tied to Alzheimer’s disease.  

  • How your hydration levels impact your brain.  

  • The #1 thing we can learn about the human diet from babies.  

  • How hydration can increase your metabolic rate 

  • The role that dietary fat plays in brain health.  

  • What you need to know about omega 3 fatty acids.    

 

Items mentioned in this episode include: 

  • Eat Smarter -- Read my national bestselling book for more nutrition tips!  

  • Sleep Smarter -- Upgrade your sleep habits with my national bestselling book!  

 

Join TMHS Facebook community - Model Nation 

 

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 and Pique.  

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

Direct download: 825_-_How_Your_BRAIN_and_GUT_Control_Calories_in_Your_Body.mp3
Category:general -- posted at: 7:00pm PDT

For years, if not decades, the concept of manifestation has been largely regarded as fallacy or pseudoscience. But today, you’re going to learn about the actual science of manifestation. You’re going to hear how manifestation can be utilized to change your brain, your outcomes, and even the world around you.  

Our guest today is Dr. James Doty. He is a Stanford neurosurgeon, neuroscientist, and New York Times bestselling author. Both professionally and personally, Dr. Doty has a strong understanding of the power of manifestation. His new book, Mind Magic, is all about harnessing the power of your mind to rewire and change your brain.  

In this conversation, he’s sharing the fascinating science of manifestation, including how to train your brain, define what matters to you, and create the life you want to live. If you want to reach your goals and create a meaningful life, I know you’re going to love this interview. So click play and enjoy the show!  

In this episode you’ll discover: 

  • How your environment affects your outcomes.  

  • Why your thoughts don’t always reflect reality.   

  • How to liberate yourself from limiting beliefs. 

  • The truth about human energy. 

  • Why your brain tends to look for patterns.  

  • What we can learn about brokenness from the Japanese art form, kintsugi 

  • Why our motivation for our goals matters.  

  • What value tagging is.  

  • How Dr. Doty went from rags to riches and back.  

  • Which networks in the brain activate with manifestation. 

  • How to make your intentions salient to the brain. 

  • What the default mode network is and how it works. 

  • Why your executive control network is like a bloodhound.  

  • The power of writing your intentions down. 

  • Why habits are so important.  

  • What implicit bias is.  

  • How changing your brain can change your life 

  • Why you should never be attached to an outcome.  

 

Items mentioned in this episode include: 

  • Bookshop.org -- Support your local independent book store! 

 

Join TMHS Facebook community - Model Nation 

 

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 Foursigmatic and LMNT. 

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

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


It’s no secret that human health outcomes are poor, with skyrocketing rates of illnesses across the board. But sadly, our children too, are being plagued by rising rates of obesity and chronic diseases. On today’s show, we’re going to discuss the root causes of these epidemics – and what we can do to promote healthy habits in our kids.  

Today’s guest, Dr. Tasneem Bhatia, is a board-certified physician in integrative medicine and pediatrics, the CEO & founder of CentreSpringMD, and a best-selling author. Dr. Taz is back on The Model Health Show to discuss children’s health, what’s going on with our epidemic rates of hypothalamic inflammation, and how we can set our kids up for success with their nutrition.  

This episode contains powerful conversations on the importance of food quality, the increasing rates of hormonal issues in adolescents, how stress impacts children, and so much more. Dr. Taz is sharing her unique approach of blending together western and eastern modalities for optimal health outcomes. This is information all parents need to understand, so please listen in and enjoy the show! 

In this episode you’ll discover: 

  • Why our children’s brains are being bombarded. 

  • How the cumulative toxic load of our environment is impacting hormones. 

  • Why we have an epidemic of stress in our society. 

  • How blue light exposure can cause high cortisol levels. 

  • What hypothalamic inflammation is, and how it occurs. 

  • The problem with treating symptoms instead of addressing the root cause. 

  • What the early warning signs of inflammation are.  

  • Dr. Taz’s POWER plan for kids. 

  • The importance of healthy fats for children’s brains.  

  • Why understanding your unique child is a powerful parenting tool. 

  • The impact of sugar on kids’ brains and bodies. 

  • Why we should teach our kids to think of their diet like a budget.  

  • How sugar can create a vicious cycle of inflammation 

  • Baseline rules for better nutrition.  

  • The connection between dopamine, sugar, and devices. 

 

Items mentioned in this episode include: 

  • CentreSpringMD ß Check out Dr. Taz’s clinic in Atlanta, GA!   

 

Join TMHS Facebook community - Model Nation 

 

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 and Paleovalley 

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

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


Our relationships are a powerful influence over our health outcomes. In fact, in the longest running longitudinal study, it was found that relationships are the number one determinant of human happiness and quality of life. Relationships are a more impactful factor in your well-being than diet, exercise, sleep, and other healthy habits.  

On this episode of The Model Health Show, you’re going to learn the key reasons why your relationships are the #1 factor that influence your longevity, and how to intentionally cultivate healthy social bonds. You’re going to learn about how your relationships are connected to your stress levels, longevity, purpose, and so much more.  

If you want to live a healthier, happier, more fulfilled life, building and strengthening your relationships is a powerful lever you can pull. This episode is full of the science behind building strong social connections. So click play, listen in, and enjoy the show!  

In this episode you’ll discover: 

  • How our relationships impact the way we respond to stress.  

  • What percentage of physician visits are due to stress related factors. 

  • The different types of resources our relationships give us. 

  • What I learned from the Kenyan principle, Harambee.  

  • How physical touch can affect your stress levels.  

  • Why sitting on the floor is linked to longevity.  

  • How having a sense of purpose can impact your health outcomes. 

  • Why setting an intention for your relationships is critical.  

  • What it means to make your relationships a study 

  • How to balance social media with real-world interactions.  

  • The importance of prioritizing your relationships 

 

Items mentioned in this episode include: 

 

Join TMHS Facebook community - Model Nation 

 

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. 

Direct download: 822-_The_1_Most_Important_Thing_That_Determines_Your_Health_As_You_Age.mp3
Category:general -- posted at: 7:00pm PDT

There’s no doubt that our diet influences our mental health, body composition, and risk for developing chronic diseases. And in today’s world, as multiple health epidemics are skyrocketing, it’s more important than ever to be informed about how our food is impacting our biology.  

On today’s show, you’re going to learn from four experts in their respective fields about how ultra-processed foods hijack our cravings and hunger and directly influence our health. This episode features some of the top experts like Dr. Amy Shah, Dr. Jud Brewer, and more. These conversations cover topics like how ultra-processed foods alter our neurochemistry, gut health, and mental health.  

You’re going to learn about how certain foods are specifically created to get you hooked, how food addiction occurs, and why ultra-processed foods are so easy to overeat. We’re also going to talk about realistic ways to begin changing your dietary habits. So listen in, and enjoy this compilation episode!  

In this episode you’ll discover: 

  • How ultra-processed foods are engineered to target dopamine pathways.  

  • The connection between diet and mental health 

  • What role your gut bacteria plays in dictating your hunger and cravings. 

  • Why the food you eat influences your mood 

  • What neuropeptide YY is, and its role in satiety.  

  • The difference between hunger and cravings 

  • Why a diverse diet is key for gut health.  

  • The importance of thinking of nutrition in a more holistic way 

  • Why it can be difficult to move toward a healthier diet.  

  • The fascinating science of how humans evolved to overeat.  

  • Why ultra-processed foods are so easy to overeat.  

  • What the scarcity loop is, and how to use it to change your habits. 

  • How scarcity cues influence our behaviors. 

  • What addiction actually is 

  • The first step in changing eating habits.  

  • How to change the reward system in your brain.  

Items mentioned in this episode include: 

  • Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! 

 

Join TMHS Facebook community - Model Nation 

 

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.  

 

We all strive to be better in our relationships, at our jobs, and in our day-to-day life. And it turns out, there are a few simple behaviors you can add into your routine that will make you smarter, healthier, and more productive. In fact, even just small adjustments to your daily routine can have a far-reaching impact on your results.  

On this episode of The Model Health Show, you’re going to learn about seven daily habits that will have a positive ripple effect in every area of your life. You’re going to hear how simple tweaks to your diet, hydration, and daily behaviors can improve your cognitive function, make you more effective, and healthier!  

Best of all, these seven daily habits are free and easy to implement, no matter where you are on your personal health journey. I hope something in this episode has a positive effect on your life and helps you create the life you want. So click play, listen in, and enjoy the show!    

In this episode you’ll discover: 

  • Two specific nutrients you should aim to include in your diet.  

  • How omega-3 fatty acids impact brain health.  

  • The best whole food sources of DHA and EPA. 

  • What you need to know about plant-based omega 3s. 

  • The multiple purposes of protein in the human body 

  • How much protein to eat per day.  

  • The #1 cause of absenteeism in the workplace.  

  • How exercise can improve your mental health.  

  • The connection between exercise and efficiency 

  • How many steps to walk each day.  

  • The link between sugar consumption, insulin resistance, and Alzheimer’s disease. 

  • How social media usage impacts your neurochemistry.  

  • My #1 tip for focusing better on your work.  

  • How oxytocin can affect your sleep quality. 

  • What cyber-loafing is and how it can impact your productivity levels 

  • Why screentime is disruptive to your melatonin levels.  

  • The importance of hydration for cognitive function.  

 

Items mentioned in this episode include: 

  • Ketone.com/model -- Save 30% on your first subscription and get a free 6-pack! 

 

Join TMHS Facebook community - Model Nation 

 

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 Ketone-IQ.  

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

Ketone-IQ is my favorite high-performance energy in a bottle. Save 30% on your first subscription PLUS get six free shots as a welcome gift at ketone.com/model. 

 

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

Your dental health is a critical indicator of what’s happening with your overall health. In fact, your oral health can reflect your inflammation levels, risk for Alzheimer’s disease, and many other serious health conditions. On today’s show, you’re going to learn about how to create strong, healthy teeth, and the truth about conventional dentistry treatments that that could actually be harming your health.  

Our guest today is Dr. Dominik Nischwitz. Dr. Dome is known as the world’s leading biological dentist, a ceramic implant specialist, and a pioneer in the field of biological and holistic dentistry. On this episode of The Model Health Show, he’s sharing the truth about root canals, mercury-based dental fillings, the link between nutrition and oral health, and so much more. 

This interview contains conversations about the importance of caring for your oral microbiome, how to purchase higher-quality oral care products, and the top three health killers that might be hiding in your mouth. Click play to learn more about how to cultivate better oral health! 

In this episode you’ll discover: 

  • What biological dentistry is, and how it differs from conventional dentistry. 

  • How dental health is connected to brain health.  

  • Why there is a higher incidence of tooth decay in the Western world. 

  • The bidirectional link between dental care and mental health.  

  • How our nutrition impacts our teeth.  

  • What a cavity actually is, and how it forms. 

  • The truth about sugar and cavities.  

  • Why a root canal is unlike any other medical treatment.  

  • The top three health killers that might be hiding in your mouth. 

  • Why your oral microbiome is a critical part of your health.  

  • How breastfeeding impacts orthodontics.  

  • The top nutrients for strong, healthy teeth.  

  • What amalgam fillings are, and why they are so toxic for humans. 

  • The ingredients to look for in toothpaste, floss, and mouthwash. 

  • What you need to know about removing amalgam fillings.   

 

Items mentioned in this episode include: 

 

Join TMHS Facebook community - Model Nation 

 

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 Foursigmatic and LMNT. 

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

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


There’s a new and growing classification in the world of healthcare: metabolically healthy obesity. Is it possible to be obese and healthy? And on the flip side of the coin, are thin bodies automatically healthier? That’s what you’re going to learn on today’s show.  

Our guest today is Dr. Jonny Bowden. He is a board-certified nutritionist, a member of the faculty of the Functional Medicine Coaching Academy, and an expert (both personally and professionally) on the topics of weight loss and longevity. Today he’s back on The Model Health Show to discuss timely topics like the pros and cons of GLP-1 agonists, the new classification of “metabolically healthy obesity,” and much more. 

This interview contains conversations on BMI, insulin resistance, and the fat acceptance movement. Don’t miss Jonny’s tip on the single best predictor of a long and healthy life! As always, he is an inspiration and a wealth of knowledge. Click play and enjoy the show!   

In this episode you’ll discover: 

  • How obesity impacts your risk of chronic diseases 

  • The three main points that define “metabolically healthy obesity.” 

  • What percentage of Americans are metabolically healthy. 

  • The link between inflammation and abdominal obesity 

  • What cardiometabolic syndrome is.  

  • The truth about BMI 

  • What lipotoxicity is.  

  • The pros and cons of using GLP-1 agonists 

  • Why education and coaching should accompany taking weight loss medications. 

  • The three major longevity lessons from the Blue Zones.   

  • What it means to think of your life as a health bank.  

  • Jonny’s #1 tip for longevity 

 

Items mentioned in this episode include: 

 

Join TMHS Facebook community - Model Nation 

 

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, Pique, and Beekeepers Naturals.   

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

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

 

Direct download: 818_-_Theyre_Lying_About_Obesity__Dr._Jonny_Bowden.mp3
Category:general -- posted at: 7:00pm PDT

When it comes to nutrition, there are a wide range of foods that can be incorporated into a healthy diet. However, in our modern food supply, there are a few ultra-processed foods and ingredients that should be largely avoided to maintain optimal health – and that’s what you’re going to learn about today.  

On this episode of The Model Health Show, you’re going to discover three specific foods that can contribute to weight gain and higher risk of chronic diseases. These three ultra-processed foods have been linked to conditions like sexual dysfunction, certain cancers, type 2 diabetes, and more.  

You’re going to learn the history and science behind these three foods, including how they became so integrated into our food supply. More importantly, you’re going to learn about healthier alternatives and how to eat in a way that supports your overall health. Enjoy!  

In this episode you’ll discover: 

  • The connection between ultra-processed food consumption and health outcomes. 

  • How highly refined vegetable oil impacts your health. 

  • Why the name vegetable oil is a misnomer. 

  • How vegetable oils are made.  

  • The connection between seed oils, oxidative stress, and chronic illnesses.  

  • Which cooking oils and fats are better for your health.   

  • The truth about saturated fats.  

  • How humans’ sugar consumption has changed over time. 

  • The number of Americans that have type 2 diabetes. 

  • How many grams of sugar are in a soda. 

  • What the #1 beverage in the world is. 

  • The truth about artificial sweeteners in diet sodas.  

  • Why the grains in our food supply today are wreaking havoc on our health. 

  • What gluten is.  

  • Which food group is the largest source of glyphosate for humans today. 

  • How pesticides and herbicides can impact your health.  

  • Why organic grains are a better choice.  

 

Items mentioned in this episode include: 

  • Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! 

  • Eat Smarter Family Cookbook -- Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! 

 

Join TMHS Facebook community - Model Nation 

 

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 LMNT. 

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

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

Direct download: 817_-_3_Foods_You_Absolutely_SHOULD_NOT_Eat_to_Prevent_Disease.mp3
Category:general -- posted at: 7:00pm PDT

When you think about the advantages of exercise, your mind likely goes to things like better cardiovascular function, fat loss, or other physical benefits. But did you know that exercise can actually help you build a better brain? Physical activity has the capacity to improve your memory, creativity, and concentration.   

On this episode of The Model Health Show, you’re going to learn about five specific exercises and their powerful ability to improve your brain health. You’re going to learn from some of the top experts in the fields of neurophysiology and psychology, like Louisa Nicola and Dr. Daniel Amen. We’re going to talk about the brain-boosting benefits of exercises like walking, jump roping, and more.  

This episode is jam-packed with essential information on how to harness the power of exercise to build a better, faster, and smarter brain. I’m also going to share some realistic ways to add these valuable exercises into your existing routine. So click play, and enjoy the show!   

In this episode you’ll discover: 

  • How aerobic exercise improves the blood flow to your brain 

  • The two major benefits of aerobic exercise.  

  • How running can elevate BDNF levels 

  • Why your muscles are a powerful pharmacy. 

  • The science behind how walking can boost your creativity levels. 

  • How many steps to aim for per day.  

  • Why playing racket sports can improve your brain health and longevity 

  • The connection between the cerebellum and coordination.  

  • Which sports are the worst for your brain 

  • What happens in your brain and body when you hit a ball.  

  • How the act of juggling can help you grow gray matter. 

  • Why jumping rope can improve your memory retention. 

  • How to mix up your jump roping session.  

  • Simple ways to incorporate these five exercises into your routine.  

 

Items mentioned in this episode include: 

  • Jump Rope -- Buy your own jump rope for a better brain!  

 

Join TMHS Facebook community - Model Nation 

 

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 Ketone-IQ and Pique.   

Ketone-IQ is my favorite high-performance energy in a bottle. Save 30% on your first subscription at ketone.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. 

Direct download: 816_-_Use_These_5_Exercises_for_a_Better_Brain.mp3
Category:general -- posted at: 7:00pm PDT

The human body has evolved with an amazing capacity to adapt and heal. Our immune systems have the ability to recover from illnesses, heal damaged tissues, and recover from a wide variety of ailments and injuries. Today, you’re going to learn about the body’s intrinsic mechanisms that allow it to restore and repair damage 

Today’s guest, Dr. Robert Hariri is a pioneer in the fields of regenerative and precision medicine. As an accomplished surgeon, biomedical scientist, and entrepreneur, Dr. Hariri has a unique expertise in longevity and stem cell therapies. Today, he’s back on The Model Health Show to share the latest science on regenerative medicine and how to live a resilient, long, and healthy life.  

This interview contains powerful insights on the body’s capacity to heal, dietary inputs that can damage your body, and the regenerative power of the human placenta. Dr. Hariri is also sharing the future of autoimmune disease treatment, the importance of adequate muscle tissue for longevity, and how stem cell therapies work. I hope you enjoy this incredible conversation with Dr. Robert Hariri!  

In this episode you’ll discover: 

  • The environmental exposures that can damage your body’s ability to regenerate.  

  • How biological decline occurs.  

  • The long-term consequences of drinking alcohol 

  • Why chronic overexposure to glucose can limit your lifespan. 

  • How glucose impacts the immune system 

  • Why our fast-paced society is contributing to cellular decline. 

  • What a senescent cell is.  

  • The importance of natural killer cells for health and longevity.  

  • How your sexual function is related to your stem cell health. 

  • The science of the human placenta. 

  • Two major benefits of placenta stem cell therapy. 

  • The connection between pregnancy and autoimmune disease remission 

  • What cachexia is.  

  • Why lean muscle mass is critical for health and longevity. 

  • The power of walking for healthy muscle.  

  • How massage can help transit stem cells.  

  • The newest technologies for stem cell health.  

  • When the best time to store your stem cells is.  

 

Items mentioned in this episode include: 

  • Celularity -- Learn more about cellular medicine! 

 

Join TMHS Facebook community - Model Nation 

 

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 and Paleovalley 

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

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


Many pharmaceutical drugs that are marketed as safe and effective have been proven to have unfavorable side effects, unappealing ingredients, and in some cases, can even be harmful. And often, there are natural remedies that are more effective than what’s available on drugstore shelves – and that’s what you’re going to learn on today’s show. Specifically, you’re going to learn about bee-powered natural remedies like honey, propolis, and royal jelly.  

Our guest is Carly Stein Kremer, the founder of Beekeeper’s Naturals. She’s back on The Model Health Show to discuss the healing properties of bee products and how to swap them for conventional products. You’re going to learn about natural alternatives to things like cough syrup and nasal spray.  

You’re going to hear how bee products can support immune health, reduce inflammation, and promote recovery. You’ll also learn about the role that bee-powered wellness products can have in the realm of fertility and postpartum recovery. I am a huge believer in the products from Beekeeper’s Naturals, and I hope something in this episode can help you uplevel your health!  

In this episode you’ll discover: 

  • How many people are hospitalized for acetaminophen overdose annually.  

  • The big four bee products you need to know about.  

  • How propolis supports immune health.  

  • The problem with conventional cough syrups 

  • How honey compares to other cough suppressants.  

  • The issue with pesticide exposure in many bee products. 

  • How honey consumption can help you relax.  

  • The connection between royal jelly and insulin response 

  • Which bee products Carly used for postpartum recovery.  

  • The critical role of microbiome function for overall health. 

  • How propolis consumption can help you mount a healthier stress response.  

  • The role bees have in our food supply and ecosystem 

  • What to look for in a nasal spray.  

  • The link between royal jelly and fertility 

  • How the liposomal delivery system works.  

 

Items mentioned in this episode include: 

  • Model Mondays -- Get access to bonus content, giveaways, and more!  

 

Join TMHS Facebook community - Model Nation 

 

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 Beekeeper’s Naturals. 

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

 


Burnout has become increasingly common in our busy world. Many of us jump from task to task, burdened by stressful deadlines and piling responsibilities. Our bodies were not designed to cope with this caliber of chronic stress. Today, you’re going to learn real solutions for dealing with burnout from the #1 expert in this subject matter.  

Dr. Neha Sangwan is an internal medicine physician and the founder of Intuitive Intelligence. As a burnout and communication expert, Dr. Sangwan’s work is focused on helping individuals and leaders develop tools for effective communication. On today’s show, she’s sharing powerful tools and exercises you can use to identify burnout and find true healing.  

This interview is full of insights on stress, burnout, and how to replenish your energy. You’re going to learn why burnout is a triad, burnout warning signs to look for in yourself and others, and most importantly, how to reconnect with yourself and heal from burnout. Dr. Neha Sangwan is brilliant, and I know you’re going to love the solutions she’s sharing today. Enjoy!  

In this episode you’ll discover: 

  • Why demystifying burnout is so important.  

  • What burnout is and how it occurs.  

  • The three main elements of burnout 

  • What depersonalization is and why it’s a critical warning sign. 

  • A huge misconception about people who develop burnout.  

  • Dr. Sangwan’s personal experience becoming burned out.   

  • The three phases of burnout 

  • How to distinguish burnout from depression. 

  • An assessment you can use to determine if you’re experiencing a net gain or net drain. 

  • How we can help our physiology reset.  

  • The connection between stress and burnout. 

  • Five questions you can ask yourself to better understand your stressors. 

  • The importance of being able to voice your boundaries. 

  • What digital health is.  

  • What 85% of people say is the root of their stress 

  • Why the path to burnout is unique for each person.  

  • How to check in on your physical energy.  

  • Why spiritual health is important for avoiding burnout.  

 

Items mentioned in this episode include: 

 

Join TMHS Facebook community - Model Nation 

 

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.  

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


Ultra-processed foods have become an increasingly large portion of the average American’s diet in recent decades. Should we worry about this radical shift and how it is impacting our biology? Today you’re going to learn the truth about ultra-processed foods and their effects on human health. 

On this episode of The Model Health Show, you’re going to hear my interview with fitness and nutrition expert Thomas DeLauer, where I shared how ultra-processed food is destroying our health. You’re going to learn the truth about calories, and how to make healthy choices easier for you and your family. This interview is full of essential information on how your body processes calories and nutrients, the factors that influence your weight, and so much more.  

We’re also going to talk about how to make healthy eating more automatic (and more fun)! Understanding this information about ultra-processed foods can help you make more informed decisions for yourself and your family. Enjoy!  

In this episode you’ll discover: 

  • What percentage of the average American’s diet is ultra-processed food. 

  • An important distinction between processed food and ultra-processed food. 

  • How your food choices affect your hormonal function 

  • What percentage of American adults have chronic diseases. 

  • How many people die every year from poor diet. 

  • Why cravings are impacted by culture. 

  • The connection between consuming government subsidized food and obesity 

  • How the rates of children’s ultra-processed food consumption have risen. 

  • The history of counting calories for weight loss. 

  • What an epicaloric controller is. 

  • The connection between neuroinflammation and belly fat 

  • How your microbiome can influence your digestion and your weight. 

  • Why protein is such an important macronutrient for human health.  

  • How your mindset can impact your hunger hormones. 

  • What vanishing caloric density is. 

  • How to make healthy eating fun and easy.  

Items mentioned in this episode include: 

  • Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! 

Join TMHS Facebook community - Model Nation 

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: 812_-_The_Terrifying_Truth_About_Ultra-Processed_Foods.mp3
Category:general -- posted at: 7:00pm PDT

1 2 3 4 5 6 7 Next » 9