The Model Health Show (general)

Did you know that something as simple as a change in temperature can drastically improve your health? Today you’re going to learn how to harness the power of thermogenesis in order to burn fat, promote longevity, build resilience to stress, and so much more. 

On this episode of The Model Health Show, we’re diving into the science of utilizing cold exposure therapy to uplevel your health. You’re going to hear the latest data on how cold exposure impacts your biology, can reduce inflammation, and support immune function. This episode also contains insights from one of the leading experts on the topic of cold and heat therapy, Dr. Susanna Søberg.

You’re also going to learn specific details on how to incorporate this practice into your lifestyle. I’m sharing tips, practical advice, the ideal temperature range to reap the benefits of cold exposure, and the minimum effective dose. If you’ve ever been curious about how to implement the power of thermogenesis, just click play! 

In this episode you’ll discover:

  • The importance of having healthy and abundant mitochondria.
  • How brown adipose tissue functions, and its role in metabolism.
  • The connection between cold exposure and the activation of brown fat.
  • Why cold exposure can increase insulin sensitivity.
  • What adiponectin is. 
  • The connection between drinking coffee and brown adipose tissue levels.
  • How cold exposure can make you more resilient to stress. 
  • Why hormetic stress is so good for our bodies. 
  • The link between cold therapy and inflammation levels.
  • What temperature range is the most effective for metabolic changes.
  • How many minutes per week you should utilize cold exposure. 
  • One of the most overlooked benefits of cold exposure therapy. 
  • Why cold temperatures can support the function of the immune system.  
  • When to avoid cold exposure. 

Items mentioned in this episode include: 

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

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

Get your very own cold plunge by visiting plunge.com/model and using my code MODEL150.


Have you ever considered what actually creates energy in your body? We often chalk our daily energy up to how we slept the night before, but there are so many more components that allow us to feel good and reach optimal health. On today’s show, you’re going to learn about how factors like your relationship to the sun, your time outdoors, and the health of your microbiome can impact your energy levels. 

Dr. Casey Means is back on this episode of The Model Health Show to share more powerful insights from her new book, Good Energy. She’s here to unpack some of the major causative agents of our chronic illness epidemics and simple, practical solutions we can all implement for better metabolic health, mitochondrial function, and energy levels.

You’re going to learn about the link between circadian rhythm and whole-body health, how to eat in a way that supports your cellular health, and how metabolic dysfunction underlies every health crisis our citizens are facing today. This interview is full of empowering stories, cutting-edge science, and tangible lessons you can use to optimally power your body. So click play and enjoy this interview with the brilliant Dr. Casey Means! 

In this episode you’ll discover:

  • Why humankind is experiencing an energy crisis.
  • What percentage of American adults are metabolically healthy. 
  • The importance of respecting your circadian rhythm. 
  • How to heal your relationship with light and the sun. 
  • Three specific ways to retrain your clock genes. 
  • How much time the average American spends outdoors. 
  • The surprising science behind spending time outdoors and BMI. 
  • Why we must recognize our place in nature to find true health.
  • The connection between food, structure, and function.
  • Why consistency in your eating patterns matters. 
  • How your cellular activity influences your overall health. 
  • Why freezing food is beneficial from a nutrient standpoint. 
  • The critical role of the microbiome.
  • What it means to match your cellular needs with oral inputs.
  • Five things to incorporate in every meal. 
  • What you can learn from your cravings. 
  • The power of eating whole, unprocessed food. 
  • How to find awe in our food. 
  • What insulin resistance really is. 
  • How to eat for good energy. 

Items mentioned in this episode include: 

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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.


Your thoughts are an incredible predictor of the outcomes you’re able to produce in your life. So if you want to change your life or improve your skills in any area, the best place to start is by transforming your mindset. Today, you’re going to learn exactly how to fine tune your mindset in order to create results. 

On this compilation episode of The Model Health Show, you’re going to hear from three incredible thought leaders on how to create a powerful, unstoppable mindset that will allow you to reach your goals. You’re going to hear from the great minds of Greg Harden, Tim Grover, and Eric Thomas. 

No matter what goal you want to achieve, the insights in this episode will help you realize your potential and your ability to create change. If you’re ready to unlock your peak performance mindset, all you have to do is hit play. Enjoy! 

In this episode you’ll discover:

  • Why being humble can help you reach your goals.
  • How to take responsibility for your mindset. 
  • Why growing through obstacles in your life is crucial. 
  • The importance of always giving 100%. 
  • A crucial distinction between reacting and deciding how to respond.
  • What it means to be relentless. 
  • How paying attention to details can help you perfect your skills.
  • Why there are no secrets to success.
  • How to harness the power of your mind to become better. 
  • The importance of understanding your unique skills and goals.
  • Why your mind is limitless. 
  • Where happiness actually comes from. 
  • The power of tapping into your instincts. 
  • How taking care of yourself can improve every aspect of your life. 
  • Three steps for becoming phenomenal. 
  • How to tap into your natural skills and talents. 
  • Why your mind is the most powerful tool. 

Items mentioned in this episode include: 

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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.

Direct download: 790_-_Unlock_Your_Peak_Performance_Mindset.mp3
Category:general -- posted at: 7:03pm PDT

Fitness is a critical piece of your overall wellness, but you don’t need to be in the gym around the clock to make progress. If you want to build a better body this summer, there are certain movement inputs you can incorporate into your daily routine – and that’s what you’re going to learn on today’s show. 

On this episode of The Model Health Show, you’re going to discover three simple health practices to get you fitter and more functional this summer. These powerful strategies can be implemented when you’re spending time with friends and family or watching tv at home. You’re going to learn how to upgrade simple movements and practices in your daily life. 

Best of all, these three simple practices can be added to your existing routine – no matter what your summer plans entail. As always, we’re going to cover the science and how to implement it in the real world. So click play and enjoy the show!

In this episode you’ll discover:

  • How your mindset can affect the expression of your body. 
  • What it means to implement active activities. 
  • Why you need to give yourself permission to do things that are fun.
  • How to create a culture of health and fitness in your community.
  • Creative ideas for adding more walking to your routine.
  • What mirror neurons are and how they work.
  • How getting outside can make activity better. 
  • What it means to upgrade your sitting time 
  • The health benefits of sitting on the floor.
  • What the sit-and-rise test is, and what it can tell you about your health. 
  • How to add various movement inputs to your lifestyle. 
  • The health benefits of standing instead of sitting. 
  • How standing at a desk can improve your cognitive abilities. 
  • The importance of taking advantage of the micro-opportunities in your day. 

Items mentioned in this episode include: 

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This episode of The Model Health Show is brought to you by HVMN and Paleo Valley. 

HVMN makes my favorite high-performance energy in a bottle. Get 30% on your first subscription order of Ketone-IQ at hvmn.com/model. 

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


In today’s world, our kids are up against a whole host of lot of factors that are threatening their overall health. Our modern environment presents threats like the accessibility of ultra-processed food, repeated exposure to chemicals like pesticides, and the overuse of medications that are harmful to human health in excess. If we want to raise healthy, strong children who can face these challenges head on, we have to help them build resiliency – and that’s exactly what you’re going to learn on today’s show.  

Today’s guest is Dr. Elisa Song. She is a Stanford, NYU, and SCSF-trained integrative pediatrician and pediatric functional medicine expert. She’s helped thousands of families get to the root cause of their kids’ health concerns by bridging the gap between conventional medicine and functional medicine. Her new book, Healthy Kids Happy Kids, is a comprehensive, evidence-based guide to whole child health. 

In this interview, Dr. Song is sharing so many valuable insights on children’s health. You’re going to learn what every parent needs to know about using antibiotics, how to get to the root cause of common ailments, and how our children’s mental health is influenced by their gut health. Dr. Song is also sharing her five science-backed, foundational behaviors for raising healthy, happy kids. This interview is full of tangible advice that I hope you will use to help your children thrive. Enjoy! 

In this episode you’ll discover:

  • How Dr. Song got into the field of pediatrics. 
  • Why our modern environment is hurting children’s health.
  • What percentage of antibiotics are inappropriately prescribed. 
  • How antibiotics affect an infant’s microbiome.
  • The ripple effect of antibiotics during infancy. 
  • How polypharmacy occurs and its impact on overall health. 
  • Why microbial health should be considered before taking any medication. 
  • What the purpose of tonsils is. 
  • How to search for the root cause and avoid a tonsillectomy. 
  • The different ways gut problems can manifest in the body. 
  • Why the first 1000 days are foundational to a child’s microbiome. 
  • How a baby’s microbiome is established. 
  • The truth about taking daily probiotics. 
  • How breastmilk promotes a healthy gut microbiome. 
  • The power of creating microbiome resilience. 
  • Three things your child should eat for microbial health. 
  • How to deal with picky eaters. 
  • The importance of breathing to regulate your nervous system.
  • Five foundational things we can do to create healthy, happy kids (and adults!) 
  • How to take advantage of the stress performance curve and build stress resilience.
  • What the most important prescription for life is. 
  • Which biomarker works in accordance with your gut microbiome health 

Items mentioned in this episode include: 

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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. 


For decades, breakfast cereal has been a cornerstone of American mornings, served in homes and schools across the country as the highly regarded “most important meal of the day.”  Cereal is often marketed as heart-healthy and full of vitamins, but cereal companies have a long track record of deceptive marketing practices, including making healthwashing claims and preying on innocent children. 

On this episode of The Model Health Show, you’re going to learn the truth about the cereal industry, including their misleading marketing tactics and a decade-by-decade rundown of cereal’s strange origins. You’ll hear the weird reason why cereal was created, and how it became popularized in American culture.

You’re also going to learn about the ways that modern-day cereal impacts your health and your children’s health. You’ll discover the downsides of consuming excess sugar, food dyes, and pesticides. Most importantly, you’ll learn about better alternatives to breakfast cereal, including the importance of a whole foods diet, and what to eat for better metabolic health and more energy. I hope you enjoy this episode on the strange history of breakfast cereal! 

In this episode you’ll discover:

  • The frequency of Kellogg’s advertisements that air during children’s programming. 
  • What percentage of ads aimed toward children had poor nutritional quality. 
  • The sneaky loophole cereal companies use to lure in children. 
  • How the ingredients in cereal can impact your hormonal function. 
  • The weird origins of breakfast cereal. 
  • How Kellogg’s and Post became household names. 
  • The history of added sugar in breakfast cereals.
  • How sugar consumption influences testosterone levels.
  • The truth about marketing claims on cereal boxes.
  • What healthwashing is. 
  • How the 1950s marked a new era of marketing to children.
  • Why artificial food dyes in ultra-processed foods should be avoided. 
  • How much sugar you can expect to consume in a bowl of cereal.
  • What percentage of cereal companies’ budgets are targeting children. 
  • The shocking number of food advertisements children are exposed to before age 5.
  • How cereal mascots are created to establish trust and connection with kids. 
  • The major problems associated with glyphosate. 
  • Which cereal was found to have the highest levels of glyphosate. 
  • The power of eating whole foods. 
  • How a high protein breakfast sets you up for success.   

Items mentioned in this episode include: 

Join TMHS Facebook community - Model Nation 

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

Direct download: 787_-_Cereal_Killers_Reloaded.mp3
Category:general -- posted at: 7:00pm PDT

There are many pervasive myths in the health and fitness space. It’s no wonder so many folks are confused about fat loss, building muscle, and how to eat in a way that supports their goals. This is why it’s critical that you obtain your information from a science-backed resource, and that’s exactly what I have for you on today’s show. 

On this episode of The Model Health Show, our guest is Alan Aragon. Alan is an influential nutrition researcher and educator who has over thirty years of experience in the fitness industry. In this interview, he’s sharing so many valuable insights. We’re going to discuss some of the most persistent myths in the fitness world, the truth about aging healthily, nutrition for far loss, and so much more. 

You’re going to learn what the science says about fasted training for weight loss and exactly what it takes to build muscle at every age. We’ll discuss the nuances of weight loss medications, including when they are appropriate, the importance of dialing in your hunger cues, and exactly how to build a meal that is satiating. Alan is a wealth of knowledge on health and fitness – and I know you’re going to enjoy this conversation.

In this episode you’ll discover:

  • How to decide if you should train fasted or fed. 
  • Why muscle is the metabolic engine of the body. 
  • The truth about building muscle later in life. 
  • How muscle mass naturally decreases over the human lifespan & how to avoid it.
  • What progressive resistance training is. 
  • Why sedentary behavior has skyrocketed in our culture. 
  • What collateral fattening is, and how to avoid it. 
  • Why weight loss drugs are a double-edged sword. 
  • The truth about research on obesity medications. 
  • Why hunger cues are a critical piece of overall health. 
  • How to find greater satiety with your meals. 
  • Which foods rate highest on the satiety index of foods. 
  • Why we have to take a bio-individual approach to nutrition.
  • The minimum effective dose of weight training to age healthfully. 
  • How to train to failure. 
  • The importance of staying interested and motivated in your training. 
  • Which basic components of nutrition are the most impactful for muscle gain. 

Items mentioned in this episode include: 

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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.


Did you know that your level of optimism can predict your health outcomes? Having a positive outlook is linked with longer, healthier lives and faster recovery rates. On this episode of The Model Health Show, you’re going to hear the science-backed benefits of being optimistic. 

Our guest today is Dr. Sue Varma. She is a psychiatrist, cognitive behavioral therapist, and the first medical director and psychiatrist at the World Trade Center Mental Health Program. Her book, Practical Optimism, is a scientific roadmap to improving your mindset and building emotional resilience. On today’s show, Dr. Varma is sharing valuable insights into how optimism can help you reach your goals and optimize your health. 

You’re going to learn how optimism can impact your brain health, cardiac health, and longevity. We’ll talk about realistic steps to label and express your emotions, how to break the cycle of negative thinking, and so much more. Dr. Varma is a true wealth of knowledge and experience in the realm of mental health – and this interview is a powerful resource I hope you will utilize. 

In this episode you’ll discover:

  • The connection between optimism and longevity.
  • What it means to be a practical optimist. 
  • How our emotions can influence our habits and our health outcomes.
  • The purpose that emotions serve. 
  • What your sleep can tell you about your mental health. 
  • Why shame is one of the most powerful emotions.
  • The importance of labeling your emotions. 
  • How cultural differences can affect the expression of emotions. 
  • The number of facial movement combinations humans can express. 
  • Why we often need to identify our cultural conditioning to make room for acceptance. 
  • How social media use can be toxic. 
  • The connection between excessive social media use and depression.
  • What the 4 P’s of pessimism are. 
  • The difference between pessimism and healthy skepticism. 
  • What percentage of optimism is genetic. 
  • The definition of the ostrich effect. 
  • How optimism can improve your brain health, cardiac health, and more.
  • The 4 steps to break the cycle of negative thinking.
  • How to harness the power of acceptance. 

Items mentioned in this episode include: 

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

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


Relationships are a powerful foundation that impacts every aspect of our lives. Our relationships influence our happiness, our energy levels, and our overall health in numerous ways. And on today’s show, you’re going to learn exactly what it takes to build and sustain relationships and create a strong, healthy love life. 

Today’s guest, Matthew Hussey, is a New York Times bestselling author, dynamic speaker, and a relationship coach. He’s joining us on this episode of The Model Health Show to share valuable insights on finding and developing strong relationships. You’re going to learn powerful principles from his new book, Love Life: How to Raise Your Standards, Find Your Person, and Live Happily (No Matter What). 

This episode contains conversations on identifying red flags and why you shouldn’t always trust your instincts. Matthew is sharing the truth about healthy romantic love, how comparison can destroy your relationships, and tips and standards you can use to cultivate healthier relationships. So click play, and enjoy this interview with Matthew Hussey!  

In this episode you’ll discover:

  • The connection between relationships and longevity. 
  • Why love stories can be dangerous.
  • The four levels of importance in a relationship. 
  • Why a connection is like a plot of land. 
  • The difference between romantic love and authentic love. 
  • Why love songs are written about unhealthy love. 
  • The problem with love at first sight. 
  • How our nervous systems have been programmed to interpret love. 
  • Why you should never compare relationships. 
  • The truth about chemistry. 
  • Why so many people get stuck in unhealthy relationships. 
  • What it means to retrain your instincts. 
  • How to use self-compassion and curiosity to broaden your understanding.
  • The question you can ask yourself to identify red flags. 
  • What an amber light is. 
  • A powerful phrase you can use to communicate better. 
  • The difference between a standard and a tactic.
  • Why trusting yourself is the ultimate relationship hack. 
  • The #1 relationship you have to take care of. 

Items mentioned in this episode include: 

Join TMHS Facebook community - Model Nation 

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.

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“The world incurable, which is so frightening to so many people, really only means that the particular condition cannot be cured by outer methods and that we must go within to affect the healing.” – Louise Hay

No one is immune from injuries and ailments; they are an inevitable component of life. But when you’re faced with an opportunity to heal, certain strategies, tools, and mindset shifts can help you feel better faster. That’s what you’re going to learn on today’s show. 

On this compilation episode of The Model Health Show, you’re going to hear the best insights on how to heal faster from some of the top experts in their respective fields. You’re going to learn from the incredible minds of Dr. Ellen Langer, Dr. Adeel Khan, Dr. Tom Walters, and more. This episode features information you need to know on utilizing breath, nervous system regulation, regenerative medicine, and the power of the mind to facilitate healing. 

These science-backed tips can help you recover from all manner of ailments, including illnesses, injuries, and pain. Our bodies have the innate ability to heal if we adequately support it – and this episode is bringing you all the tools and insights you need to repair and recover. So click play and enjoy the show! 

In this episode you’ll discover:

  • The power of pain education. 
  • What pain actually is. 
  • How the potential for tissue damage can create the sensation of pain. 
  • The definition of nociception. 
  • Why the nervous system plays an important role in pain. 
  • How immobilizing an injury can backfire in some situations. 
  • Why recovery requires active participation. 
  • What recovery endurance is and why it matters. 
  • Four ways to increase your parasympathetic tolerance. 
  • Why your breath is a built-in reset button. 
  • The role your diaphragm plays in posture, childbirth, healing, and more. 
  • Five P’s of the parasympathetic nervous system. 
  • Which types of exercise are proven to prevent injuries. 
  • Why being fit is a superpower when it comes to healing and recovery. 
  • How your lymphatic system works, and why it requires movement. 
  • Why your perception is a key factor in your recovery rate.  
  • How your beliefs impact the aging process. 
  • Why having a positive, empowered mindset can accelerate your healing. 
  • What regenerative medicine is.
  • How stem cells can repair and regenerate tissues. 

Items mentioned in this episode include: 

Join TMHS Facebook community - Model Nation 

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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.

Direct download: 783_-_Heal_Your_Body_FASTER_With_These_Science-Backed_Tips.mp3
Category:general -- posted at: 7:30pm PDT

More and more science is affirming the importance of having healthy muscle on our frames. Not only does muscle make your body appear healthy, but it’s also a key component of aging healthfully. If you want to ensure optimal health as you age, there’s no better insurance plan than building muscle. 

My friend Mark Bell is a record-holding pro powerlifter, entrepreneur, podcast host, and lifting expert. His impressive lifting records include squatting over 1000 pounds. But even if you never aspire to lift weights on a professional scale, Mark has a wealth of knowledge on what it takes to build muscle, create consistency, and stay motivated.  

Today, he’s back on The Model Health Show to share powerful insights you can use to build muscle. You’re going to learn the truth about motivation, why we should all aim to be stronger, and how to intentionally add health and fitness to your daily life. As always, Mark is bringing positivity and a fresh perspective, so listen in and enjoy the show! 

In this episode you’ll discover:

  • What the organ of longevity is. 
  • Why you owe it to yourself to be intentionally challenged. 
  • The truth about finding motivation to exercise. 
  • What it means to microdose your fitness. 
  • How to have more energy. 
  • Tips on using novelty and nostalgia to get better. 
  • How to harness the power of your relationships to improve yourself. 
  • The connection between youthfulness and muscle strength. 
  • Why your goal should be to be strong. 
  • The importance of learning skills in your training. 
  • A template for building muscle. 
  • How often a beginner should lift weights. 
  • What a technical limit is, and how to use it. 
  • How to automatically work recovery time into your training. 
  • Tips for keeping your muscles from getting overworked. 
  • A powerful philosophy for training and life. 
  • The difference between moving weight and moving around the weight. 
  • Why your mindset matters, and why you need to give yourself grace. 

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 Onnit and Pique.

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

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 is a growing epidemic of neurodegenerative diseases like Alzheimer’s disease, which tend to have dire outcomes. But instead of normalizing rapid cognitive decline, we have to take the power into our hands to protect the health of our brains. The best place to start is by changing what’s on your plate. 

On today’s show, you’re going to learn about the role that nutrition plays in proper brain health. You’ll discover specific foods that have been proven to improve cognitive function, enhance memory, and reduce neuroinflammation. This episode is my interview on the Dhru Purohit Show, where I shared powerful nutrition tips for boosting brain health and function.

You’re going to learn about specific types of fat that are necessary for brain health, the role hydration plays in mental clarity, and which foods hold the power to cross the blood brain barrier. This episode is full of actionable steps you can use to improve your diet, reduce your risk of cognitive decline, and avoid chronic illnesses. Enjoy! 

In this episode you’ll discover:

  • The overlooked link between Alzheimer’s disease, insulin resistance, and food.
  • What percentage of the brain is made up of water.
  • How electrolytes can improve cognitive function. 
  • Which essential nutrient can reverse brain aging. 
  • How even a slight drop in hydration can impact brain function.
  • My #1 tip for staying hydrated throughout the day.
  • How water can increase your metabolic rate. 
  • What the fat content of breastmilk can tell us about human nutrition.
  • The importance of DHA and EPA. 
  • Which foods are the best dietary sources of omega 3 fatty acids.
  • What phospholipids are, and how to include the in your diet. 
  • The fascinating science behind the doctrine of signatures. 
  • How blueberries can reduce inflammation and oxidative stress. 
  • The #1 cause of our rates of chronic disease.
  • How the blood brain barrier works. 
  • Why sugar can promote neuroinflammation. 
  • How extra virgin olive oil can restore the function of the blood-brain barrier. 
  • Why we should all aim to reduce usage of seed oils. 
  • The top 3 foods that are damaging our brain health and gut health.

Items mentioned in this episode include: 

Join TMHS Facebook community - Model Nation 

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. 

Direct download: 781_-_Eat_These_Foods_to_Boost_Brain_Health__Reduce_Inflammation.mp3
Category:general -- posted at: 7:00pm PDT

For the last several decades, rates of depression have been slowly and steadily rising, both in the US and worldwide. But since the pandemic hit, depression rates have skyrocketed. There is a myriad of reasons for this widespread decline in mental health, but beyond antidepressant medications, there are very few solutions that are offered to folks who are truly suffering. 

On today’s show, you’re going to learn seven science-backed ways to reduce or eliminate symptoms of depression. You’re going to hear how lifestyle factors like your diet, activity level, and sleep habits can influence your mental health. We’ll also talk about how depression can be improved by lowering inflammation, reducing social media habits, and more. 

As always, you’re going to hear the latest studies on depression, as well as actionable steps you can apply today. If you want to mitigate the effects of depression for yourself or someone you love, these powerful strategies can help improve your mental health (and overall health). So listen in and enjoy the show! 

In this episode you’ll discover:

  • What the leading cause of disability and absenteeism is in the US.
  • The truth about how conventional treatments for depression perform.
  • How physical activity can improve symptoms of depression.
  • The powerful endocrine properties of muscles. 
  • How exercise can sensitize your brain to pleasure.
  • The minimum number of steps you should walk every day for mental health.
  • How regularly eating fast food can increase your risk for depression. 
  • The connection between body mass and MSG consumption.
  • What it means to anti-depress your gut. 
  • How your gut microbes can influence your mental health.
  • The shocking truth about the serotonin theory of depression. 
  • How to support your gut microbiome for better mental health.
  • The vicious cycle of sleep deprivation and depression. 
  • How antidepressants can affect REM sleep.
  • The importance of regular sunlight exposure. 
  • What psychoneuroimmunology is. 
  • The link between stress, inflammation, and depression.
  • How the increase in social media habits have influenced rates of depression. 
  • Realistic tips for decreasing your screen time. 
  • How meditation can be used to treat insomnia. 
  • Why mindfulness modalities can be helpful in improving mental health. 

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This episode of The Model Health Show is brought to you by Paleo Valley and Four Sigmatic.

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. 

Direct download: 780_-_7_Sciene_Backed_Ways_to_Defeat_Depression.mp3
Category:general -- posted at: 7:00pm PDT

Hormones are always hard at work behind the scenes of a myriad of biological processes. Everything from metabolism to gut health can be affected by what’s happening on a hormonal level. On today’s show, you’re going to learn about some of the most notable ways your hormones might be sabotaging your health efforts and actionable steps you can take to achieve optimal hormone balance.

On this episode of The Model Health Show, our guest is Dr, Tasneem Bhatia, or Dr. Taz. She is a board-certified physician with expertise in women’s health, weight loss, and nutrition. In this interview, she’s sharing the critical link between gut health, menopause, and hormones. 

You’re going to learn how inflammation can trigger weight gain, the role of gut health during perimenopause and menopause, and why stress is a critical factor for regulating hormones. Dr. Taz is sharing real-world advice on how to clean up your diet, reduce your exposure to toxins that might be wrecking your gut health, and how to measure and reduce your inflammation. This episode is packed with valuable insights into hormonal health. Enjoy!

In this episode you’ll discover:

  • The crucial link between hormone shifts and blood sugar levels.
  • Which ages are affected by perimenopause. 
  • How gut health and menopause are connected. 
  • The process in which hormones are metabolized in the body. 
  • What estrogen dominance is. 
  • How a woman’s cycle can affect her gut and digestion. 
  • Why the gut is ground zero for hormone health.
  • How our environment impacts our gut health.
  • Why dietary fat is a critical building block for hormones. 
  • What digestive enzymes are used for.
  • The importance of thinking about your microbial health proactively. 
  • Three actionable steps to improve gut health. 
  • How probiotics and prebiotics work together. 
  • Why food diversity matters for overall health. 
  • The connection between glyphosate and leaky gut.
  • How to improve your internal environment to optimize your toxic load.
  • The link between PCOS and gut health.
  • What dirty hormones are. 
  • Why estrogen dominance is underdiagnosed.
  • How stress impacts gut health and hormonal health. 
  • Why we need to reframe menopause. 
  • Which specific biomarkers can measure inflammation.

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


Modern medicine offers a pill for every ill. But as the sickest, fattest, unhealthiest modern population, it’s clear that our healthcare system isn’t actually making our citizens healthier. On today’s show, you’re going to learn about the root cause of all of our major killers: mitochondrial health. 

Our guests today are Dr. Casey Means and Calley Means. Dr. Casey Means is a Stanford-trained physician and the co-founder of Levels. Her brother, Calley Means, is the co-founder of TrueMed. Together, their mission is to help folks understand the root of all disease, which is how efficiently our cells create and utilize energy. Their new book, Good Energy, unpacks the connection between mitochondrial health, metabolism, and optimal health outcomes. 

In this interview, you’re going to hear powerful insights on what factors influence mitochondrial health, the corruption in our food and pharmaceutical industries, and so much more. You’re going to learn how to take control of your metabolic health, including specific dietary guidelines that can apply to any diet or lifestyle. At its core, this interview is about your ability to affect change, and I hope that message of personal empowerment resonates with you. Enjoy!  

In this episode you’ll discover:

  • The family story that inspired Casey & Calley to write Good Energy.
  • How metabolic health influences every chronic illness.
  • What percentage of Americans have prediabetes.
  • Why we need personal empowerment and systemic change to improve our health.
  • How the healthcare industry makes money from chronic disease management.
  • The connection between mitochondria and metabolism.
  • How mitochondrial dysfunction leads to chronic disease. 
  • Two things you can do to improve your metabolic health. 
  • The serious problem with the mantra “trust the science.”
  • How chronic overnutrition impacts mitochondrial health.
  • What percentage of Americans are confused about nutrition.
  • How processed food is confusing our bodies.
  • Five key components of a healthy, balanced meal. 
  • The top three foods you should reduce in your diet.
  • How to give your body the nutrients it needs to create its own GLP-1.
  • The adverse effects excess sugar has on your mitochondria. 
  • Five biomarkers of metabolic syndrome. 
  • Why ultra-processed food consumption is the root of our health problems.
  • The #1 question all physicians and patients should ask about prescription drugs.
  • What your body’s symptoms mean. 
  • The link between Ozempic and gut health. 
  • Why connection is a requisite for health. 

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

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

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If you want to live a healthier lifestyle, chances are that you’ll have to get your household on board. And the latest science is affirming that those familial and social connections are actually key indicators of our health outcomes. On this episode of The Model Health Show, you’re going to discover how to protect your health through the power of shared family meals.

Today you’re going to hear my interview on The Dr. Gundry Podcast. This interview includes important conversations on the role our environment plays in influencing our health, how to get your family on board with healthy eating habits, and the science-backed benefits of eating with the people you love. You’ll also hear some insider information on The Eat Smarter Family Cookbook, including my inspiration for writing the book and what you can expect inside the cookbook. 

When you make shifts in your environment, it can automatically influence your behaviors and habits. I hope this episode arms you with the tools and science you need to upgrade your environment and improve the health of your entire family. Enjoy! 

In this episode you’ll discover:

  • Why focusing on microculture is a powerful way to create change. 
  • How having healthy social connections can improve your health outcomes.
  • What percentage of families eat together on a regular basis. 
  • The connection between nutrient intake and shared family meals. 
  • How many times per week you should eat with your family. 
  • My best tips for carving out time for family meals with a busy schedule. 
  • What instinctive elaboration is. 
  • How a family dinner can help you bond and connect with your children.
  • Why using gratitude at mealtimes is so impactful. 
  • How eating with others can activate your parasympathetic nervous system. 
  • Why you have to focus on your own energy before you can inspire change in others.
  • My #1 tip for helping your kids disconnect from their screens at mealtimes.
  • How your culture influences your cravings.
  • The rates of ultra-processed food consumption in children. 
  • How your diet influences your mood and mental well-being.
  • Why dialing in your priorities is the key to changing your family culture.
  • What the tube torus is. 
  • How to utilize fasting in a way that aligns with your lifestyle.

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

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: 777_-__How_to_Eat_Smarter__Live_Healthier.mp3
Category:general -- posted at: 7:49pm PDT

There are thousands of products on the shelves of your drugstore and grocery store shelves that are marketed to consumers as safe. From deodorant and shampoo to makeup and perfume, most Americans are utilizing multiple personal care products every day. Sadly, most conventional personal care products are loaded with chemicals, including fragrances, phthalates, and parabens.  

Exposure to chemicals in personal care products can pose a serious risk to human health in multiple ways –including increased allergies, harm to the reproductive system, and even risk for cancer. Today’s guest, Dr. Yvonne Burkart is a toxicologist who is dedicated to empowering folks with the information they need to make more informed decisions about their products and their health.

On this episode of The Model Health Show, Dr. Burkhart is back to dive into the chemicals that are in your personal care products. We’re going to discuss the major problems with conventional deodorants, and how to choose a better option. You’ll learn about the issues with fragrances in feminine care products, and what to look for in a better toilet paper. No matter where you are in your health journey, even making one healthier swap can have lasting effects on your body. I hope you enjoy this conversation with Dr. Yvonne Burkart! 

In this episode you’ll discover:

  • The risk factors associated with using conventional deodorants.
  • Why using antiperspirant can block your detox pathways.
  • How antiperspirants can actually make you smell worse.
  • What to look for in a safer deodorant & the #1 kind to avoid. 
  • The problem with fragrances in feminine care products. 
  • Why scented products can be traced back to racism and socioeconomic inequity.
  • The importance of using organic cotton in feminine products.
  • What to look for in silicone menstrual devices. 
  • How breast implants can increase the body’s toxic load. 
  • What PFAs are. 
  • The most toxic type of toilet paper & what to look for instead. 
  • Why tweens using makeup is concerning. 
  • The best options for makeup remover. 
  • Why Dr. Burkhart is passionate about helping other make healthier swaps. 

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This episode of The Model Health Show is brought to you by Ettitude & Pique!

Use my code MODEL15 at Ettitude.com/model to save 15% on organic bedding and bath towels that uplift your home, your outlook, and the planet. 

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One of the foundations of nutrition is balanced blood sugar. Understanding how to eat in a way that has minimal impacts on your blood glucose levels can have substantial effects on your hunger hormones, body composition, risk for chronic illnesses, and so much more. 

Today’s guest is holistic nutritionist and bestselling author, Kelly Leveque. Kelly’s approach to nutrition is centered around blood sugar balance and creating a sustainable lifestyle without food drama. On this episode of The Model Health Show, she’s sharing her checklist for building a balanced plate, why nutrition is a critical yet often overlooked component of fertility, and how to help your children build healthy habits. 

In this interview, you’re going to learn about the multitude of benefits that breastfeeding offers, key nutrients for fertility, and why blood sugar balance is vital in so many aspects of our health. This episode covers a ton of ground, and I know you’re going to find Kelly’s balanced, practical approach to nutrition empowering and enlightening. Enjoy!

In this episode you’ll discover:

  • Why we need more education around nutrition. 
  • What body love means.
  • How to use the Fab 4 to balance your blood sugar.
  • The connection between blood sugar spikes and chronic illnesses.
  • How your hunger hormones work.
  • The shocking reality about fertility rates in the US.
  • Which two reproductive disorders are linked to insulin resistance. 
  • The biggest lever you can pull to influence your fertility.
  • Important lifestyle shifts men can make during preconception.
  • How to reduce oxidative stress, one small step at a time.
  • The bidirectional health benefits of breastfeeding. 
  • Key nutrients to avoid postpartum depletion.
  • How blood sugar dysregulation impacts children.
  • The connection between sugar and immunity.
  • Why focusing on metabolic health can improve outcomes in the classroom. 

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


Over the last several decades, our food supply has become pumped full of additives, artificial sweeteners, emulsifiers, and other chemicals. And when consumed as a large portion of your diet, these ultra-processed foods can have serious, lasting ramifications on your overall health. 

On this episode of The Model Health Show, we’re diving into five shocking ways that ultra-processed foods can negatively impact your health. You’re going to hear the latest science on how ultra-processed foods can increase your risk of cardiovascular disease, hormonal dysfunction, mental health conditions, and more. You’ll also learn the sad truth about how food marketing preys on children and other vulnerable populations to increase their sales. 

Because the average American’s diet consists of about 60% ultra-processed foods, there’s never been a more important time to be aware of these negative consequences. Fine tuning your nutrition inputs is one of the most powerful things you can do to positively influence your health, and I hope you find this information empowering. So listen in and enjoy the show!  

In this episode you’ll discover:

  • What percentage of the average American’s diet is ultra-processed foods. 
  • The connection between processed foods, minerals, and bone density. 
  • How the consumption of ultra-processed foods has increased in children.
  • The effects of consuming phthalates and bisphenols. 
  • How processed food companies intentionally target children. 
  • The link between ultra-processed foods and heart disease. 
  • What the leading factor in cardiovascular disease is. 
  • The many ways that ultra-processed foods are killing our citizens.
  • How ultra-processed foods increase gut permeability. 
  • What you need to consider about the cocktail effect of chemicals in our food supply.
  • The rates of chronic illness in the United States. 
  • How artificial sweeteners impact gut health and inflammation levels. 
  • The link between mental health and metabolic health. 
  • How your diet creates your hormones and neurotransmitters. 

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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.

Direct download: 774_-_5_Shocking_Ways_That_Ultra-Processed_Foods_Impact_Your_Health.mp3
Category:general -- posted at: 7:00pm PDT

Your mindset, attitude, and beliefs are critical factors in determining your success in life. If you want to create change, identifying and addressing your thought patterns is of upmost importance. And if you’re in need of some motivation and inspiration, there’s no better influence than Lisa Nichols. 

Lisa Nichols is a bestselling author, entrepreneur, and motivational speaker. On this compilation episode of The Model Health Show, you’re going to hear the most powerful insights from my past conversations with Lisa. Her personal story of improving her life and her health serves as a powerful testament to her message of taking personal responsibility and how your mindset can help you reach your potential. 

You’re going to learn invaluable tools for making yourself a priority and transforming your life. Lisa is sharing the transformative moments that changed her life, and the critical mindset shifts that accompanied her personal growth. Her message is an empowering reminder of the potential we all hold to create the life, career, and health outcomes we aspire to; I hope you enjoy these messages from the one and only, Lisa Nichols! 

In this episode you’ll discover:

  • The painful moment that inspired Lisa to change her life. 
  • Why we need to recognize that true transformation takes time.
  • The difference between running from your past and taking your past with you.
  • What it means to have gifts wrapped in sandpaper. 
  • How to stop postponing your happiness. 
  • Three buckets you can use to sort your priorities. 
  • How to stop trying to prove yourself to others.
  • The importance of increasing your internal sense of value.
  • What forgiveness really is. 
  • Why you should operate like a laser, not a flood light.
  • An exercise you can use to expose the lies you tell yourself.
  • Why growth requires letting go of familiar discomfort. 
  • How taking a risk on yourself can lead to success.
  • The power of opting out of comparison.
  • Why an energy of certainty is contagious. 
  • The importance of action in The Law of Attraction. 
  • Why you have to allocate time for yourself before you serve others. 
  • The one question you need to ask yourself to improve your health. 

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

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Direct download: 773_-_The_Secret_to_More_Happiness_Success__Wellness.mp3
Category:general -- posted at: 7:05pm PDT

The standard approach to losing weight, calorie restriction, tends to overlook critical biological elements like hunger hormones and the body’s innate intelligence. Meanwhile newer weight loss methods, like GLP-1 agonist drugs, can produce substantial weight loss, but have lasting effects on long-term health. On today’s show, you’re going to learn about how to implement a proven, sustainable approach to obtaining a better body composition. 

Cardiologist and bestselling author, Dr. William Davis, is back on The Model Health Show to discuss the truth about weight loss drugs, critical nutrients for improving body composition, and the vital influence that microbes have on our overall health. This episode covers topics like the importance of preserving muscle mass as you age, which microbes are critical for a healthy body composition, and why the consequences of weight loss injections outweigh the short-term benefits. 

You’re also going to learn about specific nutrients and foods that can upgrade your gut health, improve your longevity, and lead to a healthier body weight. Dr. William Davis has a wealth of experience and research in this field, and I know you’re going to find his insights both fascinating and applicable. Enjoy! 

In this episode you’ll discover:

  • Why cutting calories affects your muscle mass. 
  • The findings of The Biggest Loser Study. 
  • What happens when you stop taking GLP-1 agonist medications for weight loss.
  • Why muscle is critical for aging healthily. 
  • The awful choice that accompanies a weight loss medication prescription. 
  • How to minimize the effects of muscle loss while losing weight.
  • Which key microbe has age-reversing properties. 
  • The importance of restoring natural microbes. 
  • How the low-fat movement reduced our exposure to collagen and hyaluronic acid. 
  • Which nutrient is powerful in its anti-inflammaging effects. 
  • The risks of estrogen supplementation. 
  • Four critical nutrients for body composition. 
  • The benefits of consuming hyaluronic acid orally. 
  • Why microbes impact every aspect of health and disease.
  • What residual risk is. 
  • How conventional wheat destroys gut health. 
  • Which factor changed dental health for humans. 
  • Three foods to avoid for better gut health. 

Items mentioned in this episode include:

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

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Sunlight has been a powerful force throughout human evolution, and today we know that sun exposure can come with significant benefits, as well as substantial risks. On today’s show, you’re going to learn the truth about sun protection, how sunlight impacts the body and the skin, and specific foods and nutrients that can protect your skin against sun damage. 

On this episode of The Model Health Show, we’re going to dive into the latest data on skin cancer, and specific medications that can make you more sensitive to sunlight. You’ll hear about potential downfalls of utilizing sunscreen, and how to take a balanced, healthy approach to sunlight exposure. 

You’re also going to learn about nutritional sunscreen—we’ll cover specific foods and nutrients that can help you build healthier skin and resiliency to sun exposure. You’ll learn about key foods to avoid that can damage your skin health, leaving you more susceptible to sun damage. This episode is packed with the latest science, and actionable steps you can take to create stronger, more resilient skin. 

 

In this episode you’ll discover:

  • How UV light affects the skin.
  • The connection between light and our circadian rhythms.
  • How UV light impacts vitamin D production.
  • Which important processes in the body are influenced by vitamin D. 
  • What melanin is. 
  • Two factors that can predispose you to sun damage. 
  • How the immune system reacts to sun damage. 
  • The prevalence of skin cancer in recent decades. 
  • How rates of malignant melanomas have changed. 
  • Why antibiotic usage can affect your susceptibility to sun damage.
  • Which compounds in coffee have been shown to be protective against sun damage.
  • The importance of sourcing high-quality coffee.
  • How flavanols in cacao can improve skin quality.
  • Why tomatoes can create more resilient interaction with the sun.
  • Which hydrating food can offer a multitude of benefits in the summer months.
  • What ellagic acid is. 
  • Why high-quality nutrients can improve your response to the sun’s rays.
  • How the oxidation of seed oils create inflammation. 
  • Why excessive sugar intake can negatively impact your skin. 
  • Which oils are best for skin health.
  • The connection between oxybenzone in sunscreen and hormone disruption.
  • How to gradually build your tolerance to the sun. 

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

Direct download: 771_-_Nutritional_Sunscreen__The_Truth_About_Sun_Protection.mp3
Category:general -- posted at: 7:01pm PDT

One important tenet of living a longer, healthier life is eating a variety of nutrient-dense foods. In the landscape of diet wars, nutritional dogma, and predatory marketing tactics, it can be hard to cut through the noise. So what exactly should you be eating to increase your lifespan and healthspan? 

Today’s guest, Dave Asprey, is a longtime health science entrepreneur, a four-time New York Times bestselling author, and the father of biohacking. He’s back on The Model Health Show to share his top five foods that are correlated with a longer lifespan, including animal-based protein, blueberries, grass-fed butter, and more. 

You’re going to hear the real science behind dietary cholesterol, some of the nuances with consuming olive oil and fish oil, and how to upgrade your cup of coffee. We’re discussing how alcohol impacts longevity, the benefits of dairy fat, and how your nutrition can make your brain and hormones work better. As always, Dave is bringing the science and entertainment. I hope you enjoy this interview with the one and only, Dave Asprey! 

In this episode you’ll discover:

  • Why saturated fats are critical for building your hormones. (6:45)
  • What you need to know about fake avocado oil. (7:12)
  • The relationship between testosterone and dopamine. (8:39)
  • Why most people have low testosterone levels. (8:54)
  • The last place in your budget to cut costs. (10:52)
  • How canola oil was infiltrated into our food system. (11:38)
  • Why 80% of vegans quit their diet. (13:24)
  • The environmental implications of a plant-based diet. (20:39)
  • How our regulatory agencies have been lying to us. (24:24)
  • The evidence behind consuming olive oil. (26:03)
  • Two theories behind how olive oil impacts longevity. (27:11)
  • The health benefits of blueberries. (29:06)
  • Which animal proteins have the most minerals and nutrients. (31:07)
  • Why a pescatarian diet can backfire. (31:59)
  • The truth about plant-based omega 3s. (32:38)
  • Which food is the best source of EPA & DHA. (33:10)
  • The drawbacks of consuming too much fish oil. (33:50)
  • How coffee influences your longevity. (38:59)
  • The surprising truth about mold in coffee. (39:20)
  • How to choose between fair-trade and organic coffee. (49:00)
  • What happens in your body when you drink alcohol. (59:39)
  • The connection between longevity and ejaculation. (1:07:01)

Items mentioned in this episode include:

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This episode of The Model Health Show is brought to you by Paleo Valley & 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: 770_-_Eat_These_5_Foods_to_Live_Longer__with_Dave_Asprey.mp3
Category:general -- posted at: 7:00pm PDT

Menopause is widely believed to be a hormonal and reproductive shift, but new science is affirming that the process of menopause also has extensive effects on a woman’s brain. As a women’s brain health expert and neuroscientist, Dr. Lisa Mosconi is on a mission to help women better understand menopause, its symptoms, and how to embrace life’s natural changes in a healthy and empowered way. 

On this episode of The Model Health Show, Dr. Lisa Mosconi returns to share the ways that menopause impacts cognitive health and mental well-being. She’s sharing the fascinating science from her new book, The Menopause Brain on how hormone shifts impact the cognitive function, which lifestyle factors can preserve and promote brain health, and the truth about hormone replacement therapy. 

You’re going to learn why women are more susceptible to Alzheimer’s disease and how women’s brains age differently than men’s. We’ll talk about cultural perceptions about menopause, the role mindset can play in regulating symptoms, and so much more. Dr. Lisa Mosconi is a true wealth of knowledge in this subject matter, and I know you’re going to find her insights valuable and empowering. Enjoy! 

In this episode you’ll discover:

  • What percentage of Alzheimer’s disease patients are women. 
  • The truth about when brain changes occur in Alzheimer’s disease.
  • How menopause affects the brain. 
  • What the neuroendocrine system is. 
  • The major differences between a pre-menopause and post-menopause brain.
  • Why Alzheimer’s disease does not cause death but can lead to a shortened lifespan.
  • How Japanese culture perceives menopause. 
  • The interesting way metabolic health influences menopause symptoms.
  • Three major shifts women’s brains undergo. 
  • How pregnancy changes the brain. 
  • The benefits of menopause that are often overlooked. 
  • Why hormone replacement therapy must be individualized. 
  • How a full hysterectomy impacts the brain. 
  • The three different types of estrogen. 
  • How xenoestrogens influence dementia risk. 
  • Why women are more susceptible to pollutants and toxins. 
  • How the coral reef is like the blood brain barrier.
  • Three important nutrition tips for women. 

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Today more than ever, there are a wide range of factors in our society that are diminishing our overall health and disrupting our sleep quality. From our subpar food quality to constant access to the internet, making poor health decisions has become the norm. But if you want to make better choices, what’s the lowest barrier to entry? That’s what you’re going to learn on today’s show.

On this episode of The Model Health Show, you’re going to hear my interview with Chris Williamson on Modern Wisdom. This interview covers a ton of ground; you’re going to hear about the major factors that impact your sleep quality and how to optimize your night routine for a better night’s sleep. You’ll learn about the influence your relationships and your culture have in influencing your health outcomes. 

We’ll also dive into the topics of circadian medicine, nutrigenomics, longevity, and so much more. If you want to improve your health and sleep better, this episode is full of actionable steps you can implement today. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • What circadian medicine is and why it matters. 
  • How many Americans are regularly sleep deprived. 
  • The relationship between sleep and metabolic health. 
  • How testosterone levels influence sleep quality. 
  • Why your nutrition impacts your genetic expression. 
  • How artificial light affects your sleep. 
  • One of the fastest ways to improve your sleep quality. 
  • The two precursors for melatonin. 
  • How your culture influences your health decisions. 
  • What percentage of the average American’s diet is ultra-processed foods. 
  • The various forms and roles of vitamin C. 
  • What the #1 determiner of longevity is. 
  • How eating dinner with your family can improve your health.  
  • Which foods are the densest sources of naturally occurring melatonin. 
  • The truth about evening screentime. 
  • How to temper down stress before bedtime. 
  • The best superfoods for optimizing your sleep. 
  • What obesogens are. 
  • How to minimize exposure to microplastics. 
  • How to make health easy and normal. 

Items mentioned in this episode include:

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

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.  

Direct download: 768-Whats_Causing_Our_Epidemic_of_Sleep__Health_Problems.mp3
Category:general -- posted at: 6:37pm PDT

Most people believe that declining cognitive function and loss of memory are a natural side effect of aging. But the truth is, we can train our brains to be both structurally and functionally fitter. The best prescription for sharpening your brain health is simple, free, and effective: exercise. 

Our guest today is Louisa Nicola. She is a neurophysiologist and the founder of Neuro Athletics, a company that is dedicated to helping elite athletes and top CEOs reach peak performance through a neurological approach to training. Louisa is back on this episode of The Model Health Show to share the incredible ways that exercise can impact your brain. 

In this interview, you’re going to learn about powerful and effective strategies you can use to protect your brain from neurodegenerative diseases and the multitude of ways that exercise can enhance your brain function. You’re going to hear which specific exercises you should implement to promote brain function, the best supplements for cognitive function, and a whole lot more. So click play, listen in, and enjoy this conversation with Louisa Nicola! 

In this episode you’ll discover:

  • What Neuro Athletics is. 
  • How exercise can impact your cognitive function. 
  • What it means to build up cognitive reserve.
  • The intimate relationship between metabolic health and brain health. 
  • How to induce mitochondrial biogenesis. 
  • The connection between obesity and Alzheimer’s disease. 
  • What percentage of adults are meeting the recommended guidelines for exercise. 
  • How genes impact your susceptibility to developing neurodegenerative disease.
  • The sad statistics on the incidence of Alzheimer’s disease. 
  • Why pharmaceutical companies are betting on you getting sick. 
  • What the amyloid cascade hypothesis is. 
  • The two things that really matter when you get your blood work done.
  • Why exercise is the elixir for health.
  • The brain benefits of elevating your heart rate. 
  • What creatine is and its role in neuroprotection. 
  • The benefits of omega 3 fatty acids in the brain. 
  • Two specific types of exercise that your brain needs. 
  • Why aerobic exercise improves blood flow to the brain. 
  • How running can boost BDNF levels. 
  • Why your muscles are like a pharmacy. 

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There’s never been a time in human history where access to information is so readily available. And yet when it comes to nutrition, our population has never been so ridden with chronic illnesses and obesity. My guest today is on a mission to bridge the gap between nutrition education and application. 

Jason Phillips is an author, nutrition coach, and the founder of the Nutritional Coaching Institute. He’s joining us on this episode of The Model Health Show to share his journey overcoming an eating disorder, the biggest reasons diets fail, and how to actually create results. 

You’re going to learn about how marketing creates confusion in the health and wellness space, the difference between aesthetics and true health, and why application is the missing link you need to reach success. This episode is full of powerful, applicable information you can use to change your perspective and reach your goals. I hope you enjoy this interview with Jason Phillips! 

In this episode you’ll discover:

  • What percentage of the population is overweight or obese. 
  • How marketing confuses people about health.
  • The truth about diet efficacy. 
  • Why emotional intelligence is required to reach your fitness goals.
  • How absolutes and relativity factor into your success. 
  • Jason’s experience overcoming an eating disorder.
  • The one factor that determines success with dietary interventions.
  • What you can gain from changing your lifestyle.
  • Why you can’t have it all as a beginner. 
  • An important conversation on conflating health with aesthetics.
  • What it truly means to be healthy. 
  • The difference between access and application. 
  • How human connection can help you become healthier. 

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Daily social media use is a common practice in our modern society. And while there are many benefits to utilizing the power of social media, it can also negatively impact our mental health, sleep quality, weight, and productivity levels. The key to healthier technology habits is to practice more awareness and intentionality.  

On this episode of The Model Health Show, you’re going to hear from two incredibly intelligent experts on the topic of technology, social media, and focus. Adam Alter and Cal Newport are sharing powerful insights into the deceptive ways technology can distract us, and what we can do to create stronger boundaries around our devices and apps.  

You’re going to learn about how technology is intentionally designed to distract you, how things like Facebook likes can destroy your self-esteem, and the major problem with exposing our kids to social media. This episode contains tangible tools and strategies you can use to set limits around screen time, take back control of your focus, and spend your time more purposefully doing the things that you love and value. Enjoy! 

In this episode you’ll discover:

  • The connection between screen time and body weight in adolescents. 
  • How many times per day the average person checks their phone. 
  • The fascinating way tech products are designed to hook us. 
  • How having your phone nearby can weaken your connection with others. 
  • Why your willpower is like a gas tank. 
  • How social media apps are purposely designed to override your willpower. 
  • The smartest feature Facebook designed to hijack our attention.
  • Why humans are designed to latch onto negative feedback. 
  • What behavioral addiction is. 
  • How context affects addiction.
  • What digital amnesia is. 
  • How to intentionally create time during your day without screens.
  • Why concentrating intensely allows you to learn complicated things faster. 
  • What the digital attention economy is, and how it affects our kids. 
  • Why we should demand more focus in our lives.
  • What attention residue is, and why we should be worried about it. 
  • Different scheduling philosophies you can use to get into deep work. 
  • Why you should practice being bored. 
  • How narrowing your attention can make you happier and more successful. 

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Direct download: 765-How_Social_Media_Impacts_Human_Health_And_Productivity.mp3
Category:general -- posted at: 7:19pm PDT

There’s a lot of noise out there when it comes to fitness, nutrition, and reaching your body composition goals. But if you want to create results, the best mode of action is to follow those with a proven track record, like my friend Mike Dolce. Mike is a four-time World MMA Trainer of the Year and the founder of The Dolce Diet. 

He has over 20 years of experience training both elite athletes and everyday folks to reach their fitness goals. On this episode of The Model Health Show, Mike is back to dispel some of the biggest myths in the health and fitness space. You’re going to learn the truth about the ‘calories in, calories out’ method, the truth about losing fat and gaining muscle, and simple diet principles that are often overlooked. 

This episode contains conversations on the power of digestion, calorie expenditure, and the importance of living in alignment with your priorities. You’ll learn about the importance of vetting where you’re getting your advice, calculating your protein needs, and the power of being diligent. Click play to hear all of this and more from the incredible Mike Dolce! 

In this episode you’ll discover:

  • The connection between dieting and weight gain. 
  • Why counting calories is inefficient. 
  • The power of adding more muscle to your frame. 
  • Why you probably need more protein.
  • How your digestion factors into your caloric intake. 
  • The importance of food quality.
  • How overeating processed foods contributes to obesity. 
  • The weaponization of science in nutrition. 
  • Why fasted cardio has a myriad of benefits. 
  • The importance of eating until satisfied. 
  • How calorie expenditure factors into your fitness.
  • The easiest way to reach your body composition goals. 
  • Why Mike pivoted his career.
  • The importance of living in alignment with your priorities.

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Direct download: 764-Burn_Fat_Build_Muscle__Get_Real_-_With_Mike_Dolce.mp3
Category:general -- posted at: 7:00pm PDT

Regenerative medicine is a fascinating practice that is focused on healing, repairing, and replacing damaged cells. Through using modalities like stem cells and gene therapy, scientists are uncovering ways to tap into the human body’s incredible and innate ability to heal itself. And for our chronically ill society, the future of regenerative medicine offers hope for a brighter future of healthier, longer-living humans. 

Dr. Adeel Khan is a regenerative medicine expert with a proven track record of creating results through innovative therapies like stem cell treatments. On this episode of The Model Health Show, he’s diving into the fascinating science of anti-aging procedures and regenerative medicine. You’re going to learn about platelet-rich plasma, gene therapy, embryonic stem cell treatments, and so much more. 

We’re going to discuss topics like reversing chronic pain, aging healthily, and the future of medicine. Dr. Khan holds a wealth of information in the field of regenerative medicine and tapping into the body’s natural healing abilities. Get ready to take notes because this episode is packed with tons of cutting-edge science. I hope you enjoy this interview with Dr. Adeel Khan! 

In this episode you’ll discover:

  • Why muscle mass is a critical factor for aging healthily. 
  • The main driver for aging. 
  • What the Unitary Theory of Aging is. 
  • The connection between muscle, regulatory T cells, and the immune system.
  • How myokines impact inflammation levels. 
  • What regenerative medicine is. 
  • The science behind platelet-rich plasma.  
  • A common misconception about embryonic stem cells. 
  • How to repair and regenerate tissues. 
  • What epigenetic reprogramming is. 
  • The connection between inflammatory cytokines, insulin resistance, and diabetes.
  • How your microbiome can influence your behavior. 
  • The main differences between big pharma and the principles of regenerative medicine. 
  • How luteinizing hormone gene therapy affects testosterone levels. 
  • Interventions for closing the evolutionary mismatch gap. 
  • The differences between Botox treatments and skin cell therapy. 
  • How Botox impacts your skin health and volume long term.
  • What intravenous exosomes are and how they work. 
  • The importance of understanding the mind-body connection. 
  • How peptides work. 
  • The effects of stem cell therapies on your DNA. 

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Trauma and hardships are a natural part of the human experience. None of us are immune from life’s difficulties, but what truly matters is how we navigate those experiences. When we are able to build resilience, we sharpen our skills, reframe our challenges, and become better and happier. 

On today’s show, you’re going to hear from Dr. Neeta Bhushan. She is a world-renowned emotional health advocate and the author of That Sucked. Now What? She’s joining us on this episode of The Model Health Show to share tools and strategies for developing resilience so you can live your best life. 

You’re going to learn what it means to be resilient, and the five steps you need to undergo in order to thrive. We’ll discuss the trap of the victim mindset and the problem with downplaying your negative experiences. This episode contains powerful insights on resiliency and the power you hold to take charge of your life. I hope you enjoy this interview with Dr. Neeta Bhushan! 

In this episode you’ll discover:

  • The root of the world resilience. 
  • What it means to sit in the suck. 
  • The power of embracing your soft side. 
  • How Dr. Neeta developed resiliency and learned to handle grief.
  • The five stages of the Fly Forward framework. 
  • What it truly means to thrive. 
  • Why most people fail to achieve their goals. 
  • The power of radical self-awareness. 
  • How a victim mentality can become your identity and keep you stuck. 
  • What it means to write a failure resume. 
  • How to reframe your story. 
  • The problem with downplaying your hardships.
  • Why resiliency can also mean being soft. 
  • How to change your perspective and rewire your brain.
  • The importance of experiencing good stress. 

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Direct download: 762-How_To_Turn_Your_Pain_Into_Power_-_With_Dr._Neeta_Bhushan.mp3
Category:general -- posted at: 7:00pm PDT

Keeping your body physically active is one of the most powerful things you can do for your overall health. By now, most folks have a basic understanding of how exercise can improve cardiovascular health and aid in weight management. But the benefits of exercise actually span across nearly every system and function in our bodies. 

In fact, research shows that regular exercise can increase everything from our vision to our sexual function. On this episode of The Model Health Show, you’re going to hear five weird, little-known benefits of exercising. You’ll learn about how being physically active can impact cognitive function, body image, appetite, and so much more.

There’s no better time than today to reap these weird benefits of exercising. I hope this episode encourages you to take advantage of the immediate and long-term advantages of being physically active. So click play, and enjoy the show!

In this episode you’ll discover:

  • How walking has been proven to slow rates of vision loss.
  • Why our devices are making our eyes sedentary. 
  • The connection between exercise and erectile function. 
  • How exercise can improve sexual satisfaction. 
  • The important role of muscle in the endocrine system.
  • How myokines released from your muscles can promote neurogenesis. 
  • The connection between strength training and long-term memory. 
  • Why walking can enhance creativity. 
  • How to rewire your brain to want to eat more healthfully. 
  • The research behind exercise and better appetite regulation.
  • How a morning workout influences ghrelin levels. 
  • The relationship between exercise and body image. 
  • Why engaging your muscles can sensitize your brain to pleasure.  
  • The #1 form of exercise you should do. 

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This episode of The Model Health Show is brought to you by Onnit & HVMN. 

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

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Direct download: 761-5_Weird_Reasons_You_Need_To_Exercise_Today.mp3
Category:general -- posted at: 6:45pm PDT

Is it possible to harness the power of your mind to improve your health? On today’s show, you’re going to hear some fascinating research that proves that we are in control of our health outcomes. By simply changing our thoughts and beliefs, we hold the potential to become healthier, happier, and even feel younger. 

Today’s guest, Dr. Ellen Langer, is a social psychologist, pioneering researcher, and the mother of mindfulness. Since the 1970s, she’s been researching the remarkable concept of mind-body unity. She’s joining this episode of The Model Health Show to share her powerful findings of how your thoughts can change your health and longevity.

This conversation contains insights on how your beliefs can affect multiple health metrics, including your cognitive function, blood sugar, stress levels, and lifespan. You’re going to hear the fascinating details behind Dr. Langer’s work, and the powerful authority you have to influence your health. I hope you enjoy this episode on the healing power of mindfulness. 

In this episode you’ll discover:

  • How your perception can affect your body and your health outcomes.
  • What the mindful body is. 
  • A distinction between mindfulness and meditation. 
  • Why taking notice of things around you is good for your health.
  • How thinking in absolutes can make life less interesting. 
  • Why fatigue is a psychological construct. 
  • The interesting connection between cognitive function and perceived sleep.
  • How the mind and the body are interconnected. 
  • Why stress can make you sick. 
  • The #1 question you can ask yourself to reframe your stress. 
  • How being more mindful gives you more choices. 
  • Why a diagnosis can become a self-fulfilling prophecy. 
  • What incurable really means.
  • How beliefs affect the aging process. 
  • The connection between mindfulness and lifespan. 
  • How your assumptions about a food can impact its effects on your body.
  • Strategies for releasing judgement towards others and ourselves. 
  • The relationship between forgiveness and blame. 
  • Why play is good for your health. 
  • How celebrating our differences can make us happier. 

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Creating a workout routine can be very personal since it’s often based on your unique goals, preferences, and lifestyle. But functional fitness, training that prepares and supports your body for daily activities, is something we can all implement. Our bodies and our DNA have evolved to expect certain movement patterns, which is why focusing on functional fitness is critical for overall health and longevity.

On this compilation episode of The Model Health Show, you’re going to hear from the world’s foremost experts on functional fitness. This episode contains tips and strategies that will deliver results when it comes to building a stronger, more durable, functional body. You’ll hear from some of the brightest minds in the world of fitness, including Katy Bowman, Mark Sisson, and more.

You’re going to learn about the multitude of benefits of having more skeletal muscle on your body, how your movement patterns inform your quality of life, and specific exercises you can practice to improve your foundation of fitness. All bodies can benefit from functional fitness, so I hope this episode brings you a ton of value. Enjoy!

In this episode you’ll discover:

  • The various roles of skeletal muscle.
  • Why proprioception is important for your health.
  • How your feet impact your movement patterns.
  • A template for a healthy week of exercise.
  • Why common footwear can hinder the health of our feet.
  • How muscle imbalances can be caused by weak feet.
  • Why orthotics can actually cause more problems.
  • What tech neck is, and how to improve it.
  • Why movement is a key factor that impacts your quality of life.
  • What it means to be a chair athlete.
  • An exercise you can use to gauge your longevity.
  • Why we should all aim to be more durable.
  • How marathon sitting affects your lymphatic system.
  • What sedentary biology is.
  • The link between step count and lifespan.
  • Why walking is a powerful form of movement.

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This episode of The Model Health Show is brought to you by LMNT, Onnit, & Paleo Valley.

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Direct download: 759-Use_These_Tips_To_Have_Functional_Fitness_For_A_Lifetime.mp3
Category:general -- posted at: 7:04pm PDT

The United States spends trillions of dollars on healthcare every year, yet our citizens are sicker than ever. With absurdly high rates of all manner of diseases, including heart disease, diabetes, and neurodegenerative disorders, it’s clear something is amiss in our approach to health. On today’s show, you’re going to learn how to address the root cause of all diseases from a holistic approach. 

Dr. Darshan Shah is a board-certified surgeon and the founder of Next Health, the world’s first Health Optimization and Longevity Clinic. Dr. Shah’s revolutionary approach is centered around optimizing health through holistic foundations as well as cutting-edge treatments and technologies. He’s joining this episode of The Model Health Show to share fascinating insights on the root causes of all diseases. 

This episode contains important conversations on the US healthcare system and taking responsibility for your own health. You’ll learn the mechanisms behind things like inflammation, mitochondrial dysfunction, and DNA methylation. You’ll also hear about innovative treatments for longevity, as well as the simple, free, and basic habits we can all take advantage of. Dr. Shah is an expert in all things wellness, and I know you’re going to love hearing his perspective on how to create true, lasting health. 

In this episode you’ll discover:

  • How much the US spends on healthcare every year. 
  • Dr. Shah’s experience transforming his health. 
  • The five root causes of all diseases. 
  • How chronic inflammation can cause disease. 
  • The link between oral health and gut health. 
  • How the three layers of protection in the gut. 
  • What the Pareto principle is & how to apply it to your health. 
  • The critical dietary components your microbiome requires.
  • How ultraprocessed foods destroys your health. 
  • The important role that hormones play in your overall well-being. 
  • Specific ways to combat hormone decline or deficiency. 
  • What hemoglobin A1c measures. 
  • How your muscle impacts your metabolism and longevity. 
  • The connection between muscle and blood glucose levels. 
  • What exercises are critical for longevity. 
  • How mitochondrial dysfunction occurs. 
  • What mitochondrial biogenesis is. 
  • Free things you can do to boost your health and energy.
  • How longevity medicine works. 

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Direct download: 758-The_Root_Cause_of_ALL_Diseases_-_With_Dr._Darshan_Shah.mp3
Category:general -- posted at: 7:22pm PDT

Each year, trillions of dollars are poured into the American healthcare system, yet the rates of chronic illnesses and diseases continue to climb. If we want better health outcomes, we’ve got to stop handing over our power to prescription pads and diagnoses, and instead harness an incredible source of healing we all have access to— our minds. 

The mind-body connection is a key foundation to human health, and on today’s show you’re going to learn the fascinating science behind the healing abilities of the human mind. We’re going to cover the research behind the placebo effect and how it works. You’ll hear about specific factors that influence the effectiveness of a placebo, and how to leverage them for your own healing. 

I’m also sharing some of my personal healing story in this episode, including the important role that changing my mind played in transforming my health. My mission is to remind you of how powerful you are to affect change, and I hope this episode inspires you to tap into the power of your mind. Having an awareness and understanding of the mind-body connection is critical knowledge everyone should know, so please enjoy this episode on the healing power of the human mind! 

In this episode you’ll discover:

  • What the placebo effect is. 
  • Which conditions have been proven to respond positively to placebo treatment. 
  • How the nocebo effect works.
  • Four specific things that are proven to impact the effectiveness of a placebo.
  • The powerful connection between your thoughts and your body’s chemistry. 
  • How your beliefs about food can influence your health outcomes. 
  • The power of the mind-body connection. 
  • A specific personal example of how the nocebo effect can be a catalyst for change.
  • An important distinction between processed food and ultraprocessed food. 
  • Why a disease or a symptom can often be an adaptation. 
  • What percentage of American adults are ridden with chronic diseases. 
  • The one question that changed the entire trajectory of my life. 
  • 5 steps to harness the psychology of the placebo effect.
  • The science behind psychoneurobiology.
  • How to cultivate affirmative thoughts.
  • What classic conditioning is. 
  • How to utilize positive expectancy. 
  • What instinctive elaboration is and how to leverage it. 
  • The importance of community in a healing environment. 

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Direct download: 757-The_Truth_About_The_Placebo_Effect.mp3
Category:general -- posted at: 6:56pm PDT

True health goes so much deeper than the foods you put on your plate. Real, sustainable health comes from a myriad of factors including your mindset, your relationships, your culture, and your environment. And when you understand the powerful influence you have to impact these factors, that’s when real change can occur.  

On today’s show, you’re going to hear my interview from the Fitness CEO Podcast, where I discuss how to transform your health by altering your environment and optimizing your mindset. You’re going to learn the critical role that your culture plays in determining your health outcomes, and realistic steps you can take to cultivate a healthy family culture. 

This interview also contains the latest science on how your microbiome affects your overall health, the role relationships play in dictating your happiness and success, as well as critical mindset shift that can improve your life. Not only is this episode full of a ton of studies and statistics, but also a lot of heart. Enjoy!  

In this episode you’ll discover:

  • The top two insights that changed my health and my life. 
  • How taking responsibility allows you to see possibilities. 
  • The power of being resourceful.
  • What percentage of Americans have chronic diseases.
  • Why relationships are integral to success.
  • The sad truth about the health of American children. 
  • Why your environment is a key controller of your health outcomes. 
  • What the tube torus is. 
  • The only way to inspire other people to change.
  • What percentage of American families eat together on a regular basis.
  • The connection between shared family meals and health outcomes. 
  • How the health of your microbiome influences your overall health. 
  • What circadian medicine is. 
  • Which food can reduce inflammation in the brain. 
  • Who my biggest hero is. 
  • How to create real sustainable change in your family. 

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Thanks to our Sponsors!

This episode is brought to you by HVMN. Go to HVMN.com/model to get hooked up with their incredible ketone IQ, they've got these great ketone IQ shots that I actually keep in my refrigerator that even gives it another boost of probability by having a cold fresh out of the refrigerator and a lot of times I utilize them right before a workout or something with a big cognitive load, and it's just remarkable for many people they notice the benefits the first day that they use it. Go to HVMN.com/model for 30% off your first subscription.


Over two thousand years ago, Ancient Greek physician Hippocrates posited this famous quote: “All disease begins in the gut.” Today, we have the science to back him up. Our gut health influences every single aspect of our overall health, not limited to brain health, heart health, and propensity to major chronic illnesses. 

In his new book, Gut Check, Dr. Steven Gundry uncovers the inextricable connection between gut health and our increasing rates of autoimmunity, mental health conditions, diabetes and more. He also outlines exactly how we can find healing and true health through restoring balance to the microbiome. 

Today, Dr. Gundry is back on The Model Health Show to share the cutting-edge science from Gut Health, including how modern agriculture practices have impacted our microbiomes, specific foods you should eat to improve gut health, and the critical role gut diversity plays in our health and longevity. This episode is jam-packed with the science, tools, and motivation you need to get your gut health right—so listen in and enjoy the show!

In this episode you’ll discover:

  • The connection between coronary heart disease and leaky gut. 
  • Which common food has one of the biggest inflammatory molecules. 
  • The history of glyphosate. 
  • How glyphosate impacts the microbiome. 
  • The correlation between glyphosate use and mental health conditions. 
  • A major difference between wheat products in the US vs. Europe. 
  • The scary side effects of utilizing statins. 
  • What the blood brain barrier is and how it works. 
  • The source of neurodegenerative diseases.
  • How food can act as a powerful tool to heal leaky gut.
  • The critical role of fermented foods for improving gut health. 
  • What xenobiotics are.
  • The two main ways we’ve damaged our microbiomes. 
  • What the gut-centric theory of hunger is.
  • Specific foods you can eat to support your microbiome. 
  • How to add pre-fermented polyphenols into your diet. 
  • The relationship between Neu5Gc and Neu5Ac. 

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Every January, thousands of folks set health and weight loss goals and ultimately fail. This is because most people rely on tactics like restrictive diets, trying to harness willpower, and shame-based goals. But our brains and bodies are smart, and if we want to cultivate real, sustainable changes, we have to operate in a way that works with our brains’ innate operating system. 

On today’s show, you’re going to hear from Dr. Jud Brewer, an internationally renowned addiction psychiatrist and neuroscientist. His new book, The Hunger Habit, dives into the science behind overeating, food cravings, and how to train our brains to create healthier habits that actually last.

This interview contains insightful conversations on willpower and self-judgment, the powerful role of curiosity and awareness for creating lasting change, and the proven neuroscience behind why diets don’t work. If you’ve ever wanted to change your eating habits on any level, I know you’re going to love Dr. Jud’s outlook. Enjoy! 

In this episode you’ll discover:

  • The truth about willpower. 
  • How the prefrontal cortex operates. 
  • The three elements needed to cement a habit. 
  • How language impacts our experiences. 
  • Why judgement can inhibit the learning process. 
  • How to use curiosity to create healthier habits. 
  • Why diets don’t work, according to science.
  • The only way to change a habit. 
  • Why awareness can aid in smoking cessation.
  • How to leverage your brain’s reward value equations. 
  • Why curiosity is a superpower. 
  • How to map out the habit loop around your eating patterns.
  • The difference between homeostatic hunger and hedonic hunger.
  • What the pleasure plateau is. 
  • The true definition of addiction. 
  • What BBO is. 
  • How to harness awareness and release self-judgment to create change. 

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This episode is brought to you by Organifi. our nutrition does play a huge part in our drive towards what foods we're choosing and our drive towards hunger and cravings, and in particular, our cravings for hyper-palatable ultra processed foods. Now, a specific nutrient has been well documented to help our biology to make changes that make those foods less attractive. Now, this was published in the peer-reviewed journal, Appetite in 2014. And the researchers uncovered that chlorophyll, the green kind of lifeblood of plants, chlorophyll can aid in weight loss and reduce the urge to eat hyper-palatable foods. Now, what is the densest, most bioavailable source of chlorophyll that you're gonna find? Well, that's gonna be found in a food that actually got its name from its chlorophyll content, and this food is called chlorella. Also, in a double blind placebo-controlled study published in clinical and experimental hypertension, these researchers found that chlorella was able to normalize blood pressure of test subjects with diagnosed hypertension. This is serious business. Chlorella has been utilized for thousands of years, and again, it got its name due to its high chlorophyll content. And there are mountains of studies affirming how remarkable it is for human health. And in addition to chlorella, I love chlorella, but when it's combined with spirulina, it's familial algae. I like to think of this in terms of the fast and furious family. I don't get algae, I got a family. If you think about this combination, spirulina is the most protein-dense food ever discovered. It's about 71% protein by weight, and it's one of the most dense sources of chlorophyll as well, but also a rare compound called phycocyanin, which is well-established to stimulate stem cell activity in the human body. That's crazy. All It stimulates something called stem cell genesis, the creation and mobilization of stem cells. What other foods do you know can do things like that? Alright? Ultra-processed foods definitely can't do that. Honey Nut Cheerios, definitely can't do that. Pop-tarts definitely can't do that. Stem cells become effectively any cell that we really need to regenerate our tissues. And this combination, chlorella, spirulina, ashwagandha, and several other organic superfoods is all in the Organifi Green Juice blend. Go to organifi.com/model right now and you're gonna get 20% off their award-winning green juice blend. Get all the benefits of chlorella, spirulina, ashwagandha and more. Go to organifi.com/model. That's O-R-G-A-N-I-F-I.com/model for 20% off store-wide. Take advantage. This is a staple in my family's home. It's been like that for many, many years. Organifi Green Juice is amazing.

 

This episode is brought to you by HVMN. I wanna share something with you that has been fueling my workouts recently. Numerous studies, including a study published by the Federation of American Societies for Experimental Biology, aka the FASEB journal, have found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. And because of this, something that, listen, there are so many different supplements that are out there on the market. Very few things do you experience a change on the first day. Now, this isn't true for everybody, but for me, this was the case. I was shocked. I actually took time stepping away from everything else that I was doing as far as supplementation around training, gave myself a break, and then did this with a lot of focus and intention to see, hey, what are the kind of results that I could see by utilizing Ketone IQ? And I was really just blown away. My stamina was significantly increased, but more so, my recovery afterwards. It was really impressive. I just felt like I could do so much more than I normally do. And I'm somebody who really prides myself on being a high performer and being able to really challenge my limits and do exceptional things. And so to do what I was typically doing and didn't have energy left in the tank, I was just like, wow, this is something special. I need to tell more people about this. So right now, you can head over to hvmn.com/model and they're going to give you 30% off of your first subscription order. It'll be taken off automatically at checkout. And I'm telling you, this is the real deal. Go to hvmn.com/model. Checkout Ketone IQ today.


In a quest for healthier skin and a more youthful appearance, many folks turn to expensive products and procedures. But a truly healthy complexion is the result of internal health. On this episode of The Model Health Show, you’re going to learn how to age more healthfully and create clearer, smoother, more vibrant skin from the inside out.  

Today’s guest, Dr. Anthony Youn is a board-certified plastic surgeon known as America’s Holistic Plastic Surgeon. His integrative approach to enhancing his patients’ appearance includes important pillars you may not have expected to learn from a plastic surgeon like nutrition, sleep, and fasting. His approach to aging also incorporates mindset, movement, and self-love. 

On today’s show, Dr. Youn is sharing the principles from his new book, Younger for Life. This interview contains conversations on how your diet influences the health of your skin, which products are necessary for a simple yet effective skincare routine, and the truth about collagen supplements and red light therapy. I hope you enjoy this conversation with Dr. Anthony Youn!

In this episode you’ll discover:

  • What holistic plastic surgery is.
  • Why Dr. Youn changed his perspective of success. 
  • The five pillars of Autojuvenation. 
  • Why your diet is the most important factor in determining your skin health.
  • The truth about collagen.
  • How menopause impacts collagen production rate. 
  • Five main factors that contribute to skin aging. 
  • What the skin microbiome is. 
  • How to take advantage of autophagy to improve your skin health. 
  • A simple, effective skincare routine for everyone. 
  • Which antioxidant is the most powerful for skin health.
  • The importance of utilizing mobility exercises.
  • Why mindset plays an important role in the aging process. 
  • The benefits of red light therapy for skin health. 
  • How sugar consumption impacts the skin. 
  • Which foods are a source of free radicals. 
  • What to look for in a collagen supplement. 
  • The critical connection between gratitude and aging. 

Items mentioned in this episode include:

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Thanks to our Sponsors!

This episode is brought to you by PaleoValley. Our skin is the outermost reflection of our nervous system. And so we want to make sure that we're getting abundant amounts of high quality vitamin C. Now, unfortunately, people hear about the power of vitamin C, and they run out and get these synthetic vitamin C supplements. And over 90% of the vitamin C supplements that are on the market are coming from, and again, most people are not aware of this, genetically modified corn syrup and cornstarch. That's where the majority of these synthetic vitamin C supplements are coming from. And they are simply not affirmed in the data to have the same benefits as real food, whole food-based concentrates of vitamin C. In fact, taking these synthetic vitamin C supplements can actually be hazardous to our health. A 2013 study published in the Journal of the American Medical Association Internal Medicine found that participants taking synthetic vitamin C supplements had twice the risk of developing kidney stones. Another study from researchers at USC found that taking synthetic vitamin C thickened the walls of participants' arteries 2.5 times faster than those who were not taking this synthetic version of this nutrient. This nutrient is incredibly important for reducing your risk of cardiovascular disease, for reducing the risk of abnormal kidney function when it's coming from real food, whole food sources of vitamin C. So yes, we want to make sure that our diet is rich in vitamin C-containing foods. And also, if you're going to utilize a vitamin C supplement, which I definitely recommend, especially when it comes to improving our skin health, we want to make sure that it's from real food, whole food concentrates. And for years, the only vitamin C supplement that I utilize is a combination of Camu Camu berry, Amla berry, and Acerola cherry, the three most vitamin C-dense super fruits in the world. And this is all together in the Essential C Complex from PaleoValley. There's no binders, no fillers, no synthetic ingredients. It is just the most bioavailable form of vitamin C that you're going to find. Head over to paleovalley.com/model. That's paleovalley.com/ model. And they're going to give you 15% off their Essential C Complex. All right. They've got some other incredible whole food-based supplements and foods as well that you could check out. And we always have their different snacks here in the studio. I absolutely love their Essential C Complex. Again, I've been utilizing this for years. If we want to improve our skin health, if we want to support our immune system in a real sustainable science-backed way, this Essential C Complex is head and shoulders above anything else. Go to paleovalley.com/model for 15% off.

This episode is brought to you by Organifi. Did you know that there's a spice in your spice cabinet that can very likely improve your insulin sensitivity and help you to burn more fat? This spice has been utilized for thousands of years, and now today we've got tons of peer-reviewed evidence showing how incredible it is for so many aspects of human health. I'm talking about the renowned spice, turmeric. Now, turmeric is actually in the ginger family, but it has its own claim to fame today. Researchers at the Department of Neurology at USC found that one of the active ingredients in turmeric, curcumin, is able to help eliminate amyloid plaque in the brain, slow down the aging of our brain cells, and also help to remove heavy metals and reduce inflammation in the brain. By the way, I'm talking about its impact on body fat. Turmeric has been found to both improve insulin sensitivity, reduce blood fats, and directly act upon our fat cells. And to take it up one more mental notch, research published in the Journal of Ethnopharmacology points to turmeric's potential to reduce both anxiety and depression. Turmeric functions like a Swiss army knife for human health and benefits. And today more than ever, people are going beyond the casual curry and doing one of the most remarkable teas that you're going to find and that is having a turmeric latte. My favorite turmeric latte, my favorite turmeric drink comes from Organifi Gold. And this is because it also has other bio-potentiators that make turmeric work even better in the human body. I'm talking about cinnamon. I'm talking about ginger, and also here's the thing that makes Organifi's Gold so remarkable it also has the medicinal mushroom reishi which according to research published in pharmacology biochemistry and behavior, they found that reishi was able to decrease our sleep latency meaning that we fall asleep faster, was found to improve our overall sleep time and also improve our deep sleep time and light sleep time. So our REM sleep and non-REM sleep are prettyΩ remarkable. So I highly encourage you to check out this incredible Organifi Gold blend go to organifi.com/model. That's organifi.com/model. You get 20% off their incredible gold blend as well as their green juice blend, their red juice blend and actually store wide. So definitely take advantage of this and make yourself your own turmeric latte. I love the turmeric blend the Organifi Gold with some almond milk or milk of your choice. Warm it up if you're feeling spicy and it's one of those things that really helps to add another layer to your health and well-being. Check them out, go to organifi.com/model for 20% off.

 


It’s the time of year when many folks find themselves looking to create healthier routines to improve body composition and overall well-being. Instead of attempting fad diets or funneling your money into the weight loss industry, consider implementing simple, free, and science-backed habits into your day-to-day life. Adding in basic, tried-and-true behaviors can yield life-changing, sustainable results. 

On this episode of The Model Health Show, you’re going to learn five behaviors you can begin utilizing today for better health this year. These habits are simple and attainable lifestyle changes like spending more time outdoors, building strong connections with others, and eating more meals at home. You’re going to learn about the incredible benefits of adding muscle to your frame, how walking more can increase your longevity, and so much more.

No matter your intention for the year ahead, these five habits can help you improve your immune function, reduce risk for disease, and improve your metabolic health. I hope this episode will support you in your goals and allow you to model health and vibrancy to your loved ones. Enjoy!

In this episode you’ll discover:

  • Why spending time in nature can act as a preventative medicine.
  • What biophilia is.
  • The link between environmental exposures and gene regulation.
  • How air quality and sun exposure impact your health.
  • Why spending time in nature can reduce inflammation.
  • How our relationships influence our brain health.
  • Why social engagement is critical for the health of elderly populations.
  • How oxytocin affects immune function.
  • The minimum number of steps you should get in a day.
  • How walking can reduce risk of multiple diseases.
  • The connection between testosterone and steps per day.
  • How to reduce your intake of one of the most toxic substances in our food supply.
  • The details of how vegetable oil is processed.
  • Four main benefits of building muscle.
  • The link between resistance training and brain plasticity.
  • How often you should weight train to improve your long-term memory.
  • Why muscle is the key to improving metabolic health.

Items mentioned in this episode include:

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Thanks to our Sponsors!

This episode is Brought to you by Four Sigmatic. Give yourself permission this year, proactively spend more time with the people that you care about, and again, this could be a date night, this could be, family get togethers, this could be, getting together with a friend to exercise or go for a walk, this could be scheduling lunch or dinners together, this could be making time for a cup of coffee, whatever the case might be. Whatever the case might be. And a little funny story, and I've never shared this before, I've never gotten a cup of coffee with someone, like out there in the streets, there are all these cool coffee shops. I've never done it. I've never done it. Alright, I just haven't. I didn't even drink coffee most of my adulthood, and this was until a few years ago when my wife, I was utilizing these dual extracted medicinal mushrooms from Four Sigmatic in making teas, but they were sending coffee as well, and my wife was just like... It was... She loved it. It was just her highlight of her morning, and I was just like, what is it? Because the last time I had tasted coffee, I was a kid, and I was with my grandmother and I'm wondering, why is this lady always drinking this? Whatever this is, and I drank it, I took a sip and I was like, I literally... The thought that crossed my mind when I sipped that coffee when I was probably seven years old, is that something is wrong with my grandmother. There's something wrong with her. How in the world can she drink this stuff? And that was that, and I even actually bought her for Christmas a little container of her favorite coffee, which was Folgers, is what she was using. The best part of waking up. And she actually, and this was... Again, I was like seven or eight, and when I was maybe in my late 20s, I went to my grandmother's house. And that Folgers gift that I had bought her that had a bow on top was in her cabinet still, she had kept it all those years. And so there was this beautiful affinity with this, but I was just like, I'm never drinking this stuff again. And so once I tried the coffee and had it the way that I was preparing it for my wife, like blending some high quality fats into it and things like that. It was like, oh, I get it. This is pretty awesome. But for me, I haven't gone and gotten coffee with anyone, I have gotten some tea, I have had some tea, like back in the day if somebody would wanna get coffee, I'd get some tea. But now it's because I'm kind of spoiled. I have the most incredible coffee in the world that I get from these people that I truly trust, because the coffee industry is crazy right now. All these different microplastics and toxic molds and pesticides and all the stuff that people are just consuming every single day. And many of these chemicals are in a category known as obesogens, these are obesity-causing agents that alter our metabolic health and also carcinogens, these are cancer-causing agents, and so Four Sigmatic is all organic, the most incredible coffee, all organic, but also it's blended with dual extracted medicinal mushrooms like lion's mane, and scientists at the University of Malaya discovered that compounds in lion's mane are able to significantly improve the activity of nerve growth factor in the brain. Nerve growth factor is essential in the regulation of growth, maintenance, proliferation and the survival of various brain cells, it's pretty powerful stuff to say the least, and also there's several studies indicating its role in helping to reduce issues related to mental health, things like anxiety and excessive stress, the lion's mane is really remarkable. And that's what I actually had today, the Four Sigmatic ground coffee lion's mane blend with Chaga as well, and Chaga is a powerful, powerful antioxidant and mountains of studies affirming its benefits with the immune system. So this is what I make for myself and my wife every morning, and I highly encourage you to check them out, go to foursigmatic.com/model. That's foursigmatic.com/model, and you're going to get 10% off all of their incredible coffee blends, if you're not into coffee like I used to be, they also have incredible elixirs or tea they're in a tea version basically, with these incredible science-backed long storied medicinal mushrooms as well, and they also have a great hot cocoa, a reishi hot cocoa that my son loves, my youngest son, Braden really loves, that reishi hot cocoa. So many great things, you get 10% off store wide, also you get access to some free shipping opportunities and stuff like that, so they're amazing. Really, really amazing. Been a big part of my family's lives for many years foursigmatic.com/model

This episode is brought to you by Organifi. I'm imploring us to make it a mandate this year. This is the year to have some more home-cooked meals focus on a system for some food prep, making some delicious meals, spending a little bit of time in the kitchen, or having your family find a strategy for that so that you can have healthier ingredients and also ingredients that are not riddled with these toxic oils. And I'm a big fan of helping to create a fun kitchen culture and family culture around food and around the dinner table. And that was really the inspiration behind my latest book, The Eat Smarter Family Cookbook, which I am incredibly honored to say is a USA Today national bestseller. And it was a number one cookbook in the United States, number one new release cookbook in the United States when it came out. That is crazy pants, all right? But a book like that could not do what it did without being focused on deliciousness. Yes, we've got all the science there. As a matter of fact, the science that we just shared on those vegetable oils is in the Eat Smarter Family Cookbook. There's over 250 peer-reviewed scientific references embedded into the book in a fun and beautiful way. But also when it boils down to it, it's really about the delicious recipes. There's a hundred incredible recipes and something for everyone, absolutely. But listen, from what I'm seeing, this book is making its way into people's kitchens and it's just staying there, all right. So we're seeing pictures all over the place of people getting the Eat Smarter Family Cookbook and it just becomes a staple in their kitchen. There's so many delicious things to make from that book. And right now, you can actually get your hands on the Eat Smarter Family Cookbook as a free gift with the New Year, New You Superfood Bundle from Organifi. The Superfood Bundle has three components. One focuses on energy, the other focuses on recovery, and the other focuses on a radiant appearance, which includes healthy skin. For energy, you get the Organic Red Juice Superfood Blend. In addition to this berry blend, which includes blueberries that have been found to directly target fat cells, and this is according to researchers at the University of Michigan, one of their other ingredients used in the Red Juice Blend is beets. And a study published in the journal Applied Physiology showed that beet juice boosts stamina up to 16% during exercise and training. So the Red Juice Blend is all about energy and kids love it as well. It's one of my family favorites for sure, and it's been a huge upgrade to the Kool-Aid paradigm that I grew up in, and I know that you probably grew up in as well. Kool-Aid and their Flavor-Aid. Kool-Aid is already cheap, but if you didn't even have Kool-Aid money, we got Flavor-Aid. And now, in addition to that, so we've got the Red Juice Blend in this incredible bundle for this new year, but we've also got the Gold Blend. And the Gold Blend is centered around the power of turmeric, and it's an incredible turmeric latte. And in particular, a study that was published in the European Journal of Nutrition uncovered that compounds in turmeric can down-regulate inflammatory cytokines and up-regulate the activity of adiponectin and other satiety-related hormones. And turmeric has been well-established to improve insulin sensitivity, reduce blood fats, and directly act upon fat cells. And in addition to this organic turmeric blend, there's also things like Reishi Medicinal Mushroom and cinnamon and other incredible ingredients that have been documented through peer-reviewed studies to improve our sleep quality and improve cognitive function and recovery. And finally, in this amazing bundle, for a radiant appearance, in particular for healthy skin, and it's derived from the very best and most bioavailable sources there really isn't any collagen better in the world than Organifi's Collagen. Now, a study published in the journal Dermatology Practical and Conceptual titled Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. This was just published in 2022, affirming collagen does in fact work at preventing and reducing the signs of aging of our skin. Improving the elasticity, reducing the appearance of wrinkles, and there's this huge component that often isn't given a name, but we talk about the glow of the skin and this kind of radiant appearance of the skin. Collagen is critical in that. And so you get all three of these incredible superfood blends, Organifi's Red Juice blend, their Gold blend, and their Collagen blend, you get all of these together for 15% off, plus they're going to give you a free physical copy they're gonna send to you of the Eat Smarter Family Cookbook, the USA Today National Best-Selling Book for free. It's absolutely amazing. Head over there right now and take advantage of this. While supplies last, go to organifi.com/smarterkit. That's organifi.com/smarterkit, all together as one word, smarterkit. And take advantage of this. Again, this incredible bundle that they put together just for this, for us to kick off this new year right, to provide some incredible resources and incredible nutrition as well. Organifi really does go above and beyond. I love those guys. So again, take advantage of those resources and take advantage of the Eat Smarter Family Cookbook and make more home-cooked meals for yourself and your family this year.

Direct download: TMHS_752-_Do_These_5_Things_for_Better_Health_This_Year.mp3
Category:general -- posted at: 7:00pm PDT

The most effective way to reach your goals is by transforming your mindset. In order to achieve your goals in the new year, it’s critical that you understand the role your mind plays in solidifying your habits. When you’re able to change the way you think, by default you begin to change your behaviors.

On this episode of The Model Health Show, you’re going to hear four inspirational messages to remind you of your ability to affect change and create the life that you want. You’re going to hear powerful insights about how your identity influences your actions, the best methods for overcoming negativity, and how setting an intention can spark transformation. You’ll also hear groundbreaking truths about how to utilize strategies like forgiveness and reframing your challenges can change your outcomes.

This compilation features four incredible thought leaders in their respective fields, including Michael Beckwith, Ed Mylett, and more. I hope this episode reminds you of your power and inspires you to reach your goals. So click play, listen in, and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • The truth about how far you are from reaching their goals.
  • How your life’s challenges can qualify you to make a difference.
  • Why identity is the most powerful force for humans.
  • The three key ingredients to upgrading your identity.
  • What it means to be the one.
  • How your reticular activating system works.
  • Why being teachable can help you reach your goals.
  • The transformative power of forgiveness.
  • How to use self-assessment to improve yourself.
  • What your state of mind is, and how it influences your reactions.
  • The 5 Ds to overcome negative thoughts.
  • How to block out negativity.
  • Why you should start a success journal.
  • What mind fasting is.
  • The power of practicing introspection.
  • How depression relates to expression.
  • The difference between real thinking and mentation.
  • How having a strong intention can change your life.

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Thanks to our sponsors.

This episode is brought to you by Onnit. One of the ways that Ed and I connect is our love of fitness, our love of training our bodies so we can show up stronger and more resilient in our day to day lives. And for me, it's all about practicality and understanding things that are going to happen in our lives that are going to be obstacles in our goals to getting to the level of fitness that we want to get to. So we can have aspirations of going to the gym every day or going on a hike or going for a walk every day. But stuff happens. Life happens. Things come up. And so over the years, I've been collecting different pieces of fitness equipment, different tools, low-cost tools that I always have on hand when plans change and I can't get to where I want to get to. So I always have something at home and also for my family to utilize as well. And so this is why I'm such a huge fan of unconventional training, not just the typical push-pull methods of training, but being able to focus on all of these remarkable stabilizer muscles and having a level of tone and definition that you typically don't see with people in my age bracket, for example, but also the functionality and being able to express myself in all these remarkable, creative, fun ways. Because we want to be able to continue playing and having fun as we age as well. And a big part of that, for me, has been utilizing unconventional training with the fitness tools from Onnit. They are the company that brought steel clubs and steel maces and their incredible primal kettlebells to the market. Things that have become popularized with other companies. Onnit is the originator. They've had partnerships with Marvel, with Star Wars, like you just can't partner up with companies like that, but it's because they are the real deal. They are the industry leader when it comes to utilizing these tools. And also they have top tier science backed. Literally, they run some of their supplements through double-blind placebo-controlled clinical trials, and they're based on earth-grown nutrients. So their Shroom Tech pre-workout has been run through a placebo-controlled clinical trial, and it is proven to increase your stamina, to increase your bench press and squat reps. It is truly remarkable. And the same thing holds true with their nootropic alpha brain. And so not only do they have steel clubs, steel maces, and their primal kettlebells, and so many other pieces of incredible fitness equipment that again, I highly recommend you pop over there and grab yourself at least one of these fitness tools to utilize this year. Add something to your repertoire, but also they have the very best human performance supplements that you're going to find. And you get everything that I just mentioned for 10% off store wide when you go to on onnit.com/model, that's onnit.com/model, upgrade your dedication to fitness, get yourself one of these pieces of equipment to have on hand at your home. And also they're fun. And they're amazing to be able to utilize. You could do sometimes dozens or even over 100 different exercises with some of these pieces of equipment. It's truly remarkable. And also again, incredible nutrition as well. So check them out onnit.com/model.

This episode is brought to you by Pique Tea. Whenever a special guest comes into the Model Health Show studio, everyone is offered some of the most health-affirming and nourishing teas for them to sip on. Now, whether that's matcha green tea or one of my favorite teas, which is the fermented tea called pu'er. It's all about creating an environment for health and wellness within the body. In particular, when it comes to pu'er, it's about creating an environment of having a healthy microbiome. A study published in the Journal of Agriculture and Food Chemistry found that pu'er is able to potentially reverse gut dysbiosis by dramatically reducing the ratios of potentially harmful bacteria and increasing ratios of beneficial bacteria. One of the major ways that pu'er is able to do this is its high concentration of polyphenols that are remarkably beneficial for our gut flora. Now, the only pu'er that I drink and that I offer to my special guests is the fermented pu'er that utilizes a cold extraction technology making this pu'er at cold to low temperatures for up to eight hours. And this patented process gently extracts the natural antioxidants and polyphenols specifically and provides them in a way for maximum efficacy. And it's wild harvested. So this is beyond organic, making it even more rich in polyphenols. Plus it's triple toxin screened for one of the highest levels of purity. These are the teas from Pique Life. Go to piquelife.com/model. That's P-I-Q-U-E-L-I-F-E.com/model. And you're going to get up to 15% off their incredible fermented pu'er plus free shipping and other bonuses like free tea samples with some of their pu'er tea bundles. And their tea samples actually come with a 12 pack of different tea varieties for you to try out some of their different and they have over 20 award winning teas at Pique life. Again, go to piquelife.com/model for up to 15% off free shipping plus a free sample pack of their incredible teas. Go there right now. piquelife.com/model and check them out.

 

This episode is brought to you by Organifi. one thing I know about Michael Beckwith because I've been at his house, I see all the nutrition he is about that life when it comes to nourishing, as he calls it, the body temple. He knows that his ability to express, his ability to serve, his ability to reach his highest potential and to stay at a high vibration has a lot to do with how he's taking care of his body. And one of the things that him and I are both big fans of is utilizing superfood concentrates. And one of my favorite superfood concentrates is a blend of the most powerful super-fruits. In particular, red, blue, that hue. That is an indication of certain antioxidants that have remarkable benefits. For example, Acai has the highest orac value meaning its concentration of antioxidants of any of the popular fruits that you see in the produce aisle at any conventional grocery stores. Now, Acai has an orac value of over 100,000. That's about 10 times more antioxidants than common fruits. And how does that show up? Does it actually translate over for our bodies? Well, a study published in the Journal of Agriculture and Food Chemistry found that Acai does in fact raise participants' antioxidant levels, demonstrating how effectively it is absorbed by our microbes, by the human gut. Our bodies really do vibe well with Acai. That's why it's popping out here on the streets right now. But we want to make sure, again, that it's organic. And these superfood concentrates. What if you blend Acai with, for example, blueberry, which researchers at the University of Michigan published data affirming that blueberries can actually affect genes that are controlling our ability to burn fat. Plus, combine that with the power of something that's well documented to increase our endurance. A study published in the Journal of Applied Physiology found that beet juice is able to increase stamina of study participants 16% during exercise. These are just some of the ingredients, the superfood ingredients in the Organifi red juice formula. It is free of conventional sugars. It's all organic. This is great for the kids. Kids really like Organifi red juice as well. It's a huge upgrade from the conventional Kool-Aid and Flavor Aid that many of us grew up with. This is a way to get all of these incredible nutrients infused into our bodies, into our cells by enjoying something like organifi red juice. Head over to Organifi.com/model and they're going to give you 20% off their incredible red juice blend. Go to organifi.com/model. That's Organifi.com/model for 20% off store wide, including their incredible all organic red juice blend. And now for our final segment, in this inspiration compilation, to give us some rocket fuel as we head into the new year.

Direct download: TMHS_751_-_4_Ways_to_Transform_Your_Mind__Achieve_Your_Goals_Faster_.mp3
Category:general -- posted at: 7:00pm PDT

Anxiety is one of the most pressing mental health issues plaguing our society. And in recent years, the rates of diagnosed anxiety have skyrocketed. On today’s show, you’re going to learn about how your gut bacteria impacts your mental health, and the most important nutrition principles for reducing anxiety. 

Dr. Uma Naidoo is a Harvard trained psychiatrist, nutritional specialist, and a professional chef. Her work is focused on Nutritional Psychiatry, the intersection of mental health and food. In her groundbreaking new book, Calm Your Mind with Food, Dr. Naidoo outlines how to use nutrition as a powerful tool for healing anxiety and calming the mind.

Today, Dr. Uma Naidoo is back on The Model Health Show to share the latest research on the gut-brain connection, and how the Standard American Diet is causing high rates of anxiety and other mental health conditions. She’s sharing practical tips for improving your mental health, what to include on your plate to fend off anxiety, and the pillars to creating a calm state of mind. I hope you enjoy this conversation with the one and only, Dr. Uma Naidoo!

In this episode you’ll discover:

  • How your diet impacts your neurotransmitters.
  • The connection between physical pain and mental health.
  • Which mental health condition is the most prevalent.
  • How the pandemic impacted the demand for and access to SSRIs.
  • Why medications alone often don’t offer lasting relief to mental health conditions.
  • How the American food system is purposely engineered to create cravings.
  • The link between sugar, inflammation, and anxiety.
  • Hidden sources of sugar in our food supply.
  • The importance of finding healthier alternatives to your favorite foods.
  • How a diet largely made up of ultraprocessed food affects children.
  • Why gut bacteria play an important role in warding off anxiety.
  • The critical role of iron for mental health.
  • Specific foods that can help improve your mental health.
  • What leptin resistance is and how it works.
  • The two hot spots for anxiety in the brain.
  • How to build an anti-anxiety plate.
  • Why we need to have grace with each other, regarding diets, health, and bodies.
  • Some of the pillars of calming anxiety.

Items mentioned in this episode include:

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This episode is brought to you by HVMN. it's important to understand that our capacity, our mental health, our physical health, these are all driven by energy and having energy allotted, energy available to literally think the thoughts that we want to think, to be able to have more self-control and self-management of our minds, of our thoughts. We can get depleted very quickly, you know, especially in today's society. Again there's so much coming at us. And so having some supportive nutrition is obviously critical. And right now with innovation there are some things that are kind of head and shoulders above other things when it comes to energy, and in particular numerous studies, including a study published by the Federation of American Societies for Experimental Biology, AKA the FASEB journal, have found that exogenous ketones can be up to twenty-eight-percent more efficient in generating energy than glucose alone. Plus studies have found up to a 15% increased mean power output After recovery when utilizing ketones, helping our bodies to heal and to recover. There's something really special about these exogenous ketones, but we've taken a mighty jump from the conventional ketone esters. When we now are able to utilize ketone IQ, go to hvmn.com/model and get your hands on ketone IQ. I've personally experienced ketone IQ improving my cognitive performance and Specifically my endurance during my workouts. And for most people, this isn't gonna be for everybody, but for most people they notice this the very first time utilizing ketone IQ. I know that I did. And you know, of course over the years, I've been in this field for about 21 years now, and I've utilized so many different things. It's very rare to find something where you see a noticeable improvement immediately and that's what I experienced. Again this is not necessarily gonna happen for everyone, but for the majority of people utilizing ketone IQ, this takes their energy to another level. But here's the key, without any strange jitters or crashes or anything like that. It's just utilizing a primal energy system in our bodies for performance. So check them out. Go to hvmn.com/model and you're going to get hooked up with 30% off your first subscription order automatically. All right. So again, that's hvmn.com. And get your hands on ketone IQ.

This episode is brought to you by LMNT. Neuroplasticity, the ability of the human brain to grow and adapt and evolve and really to unlock our superhuman capacity is driven by our experiences, our practices, our activities, but also our nutrition. Fascinating new research published in the journal Neuron found that magnesium, this key electrolyte, is able to restore critical brain plasticity and improve overall cognitive function. Again, neuroplasticity is the ability of our brain to change and adapt. Now this is one key electrolyte, but it works in tandem with other electrolytes like sodium. Sodium is critical for maintaining proper hydration of the human brain. If you didn't know this, the human brain is primarily made of water. We're talking somewhere in the ballpark of 75%, upwards of 80% water. It's so important because just a small decrease in our body's optimal hydration level, what's noted in the data, just a 2% decrease in our baseline hydration level can lead to dramatic cognitive decline. Helping to sustain and maintain proper hydration levels in the brain, sodium is critical in that. And also, researchers at McGill University found that sodium functions as a quote, off-on switch for specific neurotransmitters that support our cognitive function and protect our brains from numerous degenerative diseases. Right now, the number one electrolyte company in the world is delivering a gift for new and returning customers. With each purchase of LMNT, that's LMNT, the number one electrolyte in the market, no binders, no fillers, no artificial ingredients, no crazy sugar and sweeteners. My friend's son was just over at our house and my son, my oldest son Jordan, was training them, taking his teammates through some workouts and we opened the freezer and there's a bottle of Gatorade. There's a bottle of Gatorade in our freezer. And my wife's like, who's this? Cause we know we don't roll like that. We don't mess with the Gators, all right? We don't mess with the Gatorades. And we knew who it was, it was one of his friends. And he came in, he's like, well, at least this is the no sugar kind. And then I go through some of the ingredients with him and I find those curve balls of like, here's where they're sneaking in these artificial ingredients and things that the human body has no association with. But you know, he's taking a step in the right direction by being in our environment. So you know what I did? I put the LMNT in his hand. All right, make sure that he's got the good stuff, the very best stuff. And also this is backed by peer reviewed data and a huge body of evidence. And we're talking about the folks at LMNT, that's LMNT. Go to drinklmnt.com forward slash model. And you're going to get a special gift pack with every purchase, whether you're a new or previous customer with LMNT. So again, this is a brand new opportunity, free gift pack with every purchase over at LMNT. Go to drinklmnt.com forward slash model.


Routine is an important component of creating healthy habits, but around the holidays, it can be tempting to throw your routines out the window. Having strong sleep hygiene year-round can help lower inflammation, fight off diseases, and help you enjoy your holiday celebrations with your loved ones.

On this episode of The Model Health Show, you’re going to hear five science-backed strategies to improve your sleep quality and have a silent night this holiday season. We’re going to discuss the statistics around sleep deprivation and a multitude of health conditions. You’ll also learn about how things like sugar, light exposure, and nutrient intake can impact your sleep quality.

A good night’s sleep is one of the best gifts you can give yourself. I hope this episode encourages you to have a happy, healthy, and well-rested holiday season. So click play, listen in, and enjoy these tips on how to have a silent night!

In this episode you’ll discover:

  • How many Americans are sleep deprived.
  • The connection between sleep deprivation and insulin resistance.
  • How insulin resistance contributes to the leading causes of death.
  • Why added sugar consumption in the evening can disturb your sleep.
  • How blood sugar spikes can impact REM sleep.
  • The best way to enjoy Christmas sweets.
  • How fruit differs from processed sugar.
  • The link between laughter and melatonin production.
  • How laughing can reduce stress hormones.
  • Which medicinal mushroom can improve sleep quality.
  • How reishi affects your immune system.
  • The way light exposure can disturb your sleep cycles.
  • How circadian clocks in your body work.
  • The importance of creating a screen curfew.
  • What roles melatonin plays in the body.
  • How tryptophan impacts sleep.
  • Real food sources of tryptophan.
  • The best foods ways to get more magnesium in your diet.

Items mentioned in this episode include:

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This episode is brought to you by Levels. When we're consuming something that is higher in sugar closer to bedtime, we can of course get a sugar spike and we might even be so tired, we end up going to sleep a little bit later, maybe even an hour or two later, but we can drop into hypoglycemia during our sleep, so we get this sugar spike and then our blood sugar can go way too low while we're sleeping, we might not consciously wake up, but it can be enough to wake us about a sleep, but we might not consciously wake up, but it might pull us out of our specific sleep cycles that we need to rejuvenate our bodies and our brains. In particular, we can damage our REM sleep, our rapid eye movement sleep. This is where a lot of memory processing and cognitive healing and function take place, so memory processing is converting our memories like what you're learning right now into your short-term memory and helping to facilitate the activity of our glymphatic system, the glial cells in our brain, to clean out metabolic waste from our brain while we're sleeping. So there's a lot of cool stuff taking place that's going to get disrupted if we are having a blood sugar spike and then crash because we're going a little bit too hard with the Christmas goodies, the holiday goodies before bed.Alright, so now again, keep in mind, this does not at all mean that we can't have some holiday treats. And especially, again, and this is a random occasional thing, but when we're consistently doing this, this can definitely be disrupting our sleep quality. We wanna be up and enjoying the holidays to have good energy and to enjoy our friends and family, enjoy our time to recover and to recalibrate, and a big part of that is improving our sleep quality, and so whether we are having some Christmas cookies, for example, my wife just made some Christmas cookies. We had a meal, our dinner meal was whole real foods and recipes like what are in the Eat Smarter Family Cookbook by the way and had a great dinner. Then we had some Christmas cookies. Alright. And having that along with... We just had some high quality protein and non starchy vegetables and things like that with the dinner, is going to reduce the glycemic load or the glycemic impact of those cookies, for example, but also the quality of things really helps as well. The more ultra processed and refined the ingredients, which is what we tend to do obviously when we're making treats and things like that is going to show up more so with dysregulated blood sugar. And so just being mindful of certain things like this, and the real issue by the way, is excessive sugar from added sugar, alright, from highly refined sugars, that is really the culprit. It's not all sugars creating sleep disruption. In particular, not the sugar found in nutrient-rich fruits, because people might be like, "Well, I can't have fruits in the evening then?" That's not the case at all. In fact, a four-week study cited in the Asia-Pacific Journal of Clinical Nutrition revealed that consuming two kiwi fruits in the evening led to improved sleep onset, meaning people fell asleep faster, improved sleep duration and improved sleep efficiency in adults with self-reported sleep disturbances. Alright, the key here is there's a plethora of sleep supportive nutrients in foods like kiwis, which we're gonna talk more about that shortly. But overall, for each of us, we just wanna be more mindful of not eating too many sweet treats close to bedtime. This does not mean that we can't dabble, alright, but also keep it in mind if it's around dinner and getting a real food nutrient-dense meal in and having a treat here or there, not an issue at all, alright, but we're talking specifically looking through the lens of improving and supporting our sleep quality, and that's the key, so number one is to lay off the candy canes late in the evening, but keep in mind whether it's a candy cane or even what we deem to be a healthy real food item. Maybe it's a sweet potato, for example, maybe it's the kiwi fruits that we talked about, maybe it's some apples, whatever the case might be, our bodies are going to respond differently versus someone else. We all have a unique metabolic fingerprint, a very unique microbial fingerprint as well. We got trillions of bacteria that are interacting with these foods and determining how our body, how our blood sugar is responding. And so we cannot have a cookie-cutter method of knowing which foods are ideal for helping us to maintain a healthy blood sugar, and blood sugar variability is one of the key biomarkers for determining our health preventing disease and determining also how long we're going to live is deeply correlated with having good blood sugar management. So this year is the year to stop guessing how foods are impacting us. We can actually track this. Our blood sugar is something that we can track in realtime and provide personalized data on how various foods influence us, and also how things like sleep and sleep deprivation influence how our bodies are responding to certain foods as well. For this valuable information and what's helping hundreds of thousands of people right now, I personally use the CGMs provided by Levels. So these continuous glucose monitors from Levels shows us in real time how food affects us, as compared to someone else, through these continuous glucose monitors, also Levels provide their incredible app that pairs with CGMs, these continuous glucose monitors, to give us personalized data in realtime, we could see how different things are impacting our blood sugar, and right now, Levels is providing listeners of The Model Health Show incredible access to their CGMs and their amazing Levels app. Go to levels.link/model. Go there right now, and when you get their annual membership, they're going to give you two months for free. So again, that's levels.link/model. That's LEVELS.link/model. Go there right now and take advantage of this. Stop the guesswork. We can actually find out how various foods, how sleep, how stress impacts our blood sugar. Alright, get this data. Use this as empowerment as we head into the new year. These CGMs and the Levels app and the Levels team is phenomenal. There is nobody better in the world at giving us this data, this personalized data, so again, levels.link/model.

This episode is brought to you by Four Sigmatic. giving Santa instead of the conventional, some people leaving Santa some whiskey, some people leaving Santa some eggnog, instead of the conventional, if we're looking to have a silent night to improve our sleep quality. There is something so remarkable about sipping on some Reishi in the evening. A study that was published in the Journal of Pharmacology Biochemistry and Behavior, found that this renowned medicinal mushroom Reishi was able to significantly decrease sleep latency, meaning that it helped test subjects to fall asleep faster. It was found to improve overall sleep time and also found to improve non-REM deep sleep time and REM sleep time as well. Another recent study published in the Journal, BMC Microbiology sought out to uncover why Reishi medicinal mushroom appears to improve sleep quality even for individuals with diagnosed insomnia, but here was the key, why is it able to do this without all the well-documented side effects seen with other conventional sleep aids, namely sleep medications. Reishi is able to improve sleep quality without negative side effects. The study titled exploration of the anti-insomnia mechanisms of Reishi looked at how reach impacts changes at the genetic level to bring about improved sleep quality. After their analysis, the researcher stated "Reishi mainly affects target genes and the pineal body amygdala nucleus, prefrontal cortex, cerebellum and other regions which regulate rhythm-related physiological processes." Sleep is all about the rhythms. So all about the rhythms, the circadian rhythms, and being able to efficiently go through our sleep cycles. Sleep is just something we do. We don't have to try to do it, most often, we have to get out of the way of what's disrupting the sleep quality, pulling those things out of the way. Our bodies know what to do if our bodies are presented and supported and put in the right conditions. And what Reishi appears to do is to actually target genes that influence how we're going through our sleep cycles, but not coming in as like a blunt instrument and knocking us over the head to knock us out. This is actually changing the conditions in the body, this is affecting our genes, it's affecting our microbiome, and this is thousands of years, thousands of years of data affirming this. This is very unique, and I'm not exaggerating this. We've got documentation, we're talking about ancient Chinese medicine, this has been utilized for a very, very long time, and our modern science is affirming what's been known for centuries. And so in addition to that, just to talk about how not only does this not have negative side effects and it's beneficial side effects, because we also wanna keep Santa healthy. Research published in the Journal of Pharmacological Sciences has found that the polysaccharides found in Reishi have extensive immuno-modulating effects, including promoting the function of antigen-presenting cells, humoral immunity and cellular immunity. Another study citing the Journal Mediators of Inflammation, showed that Reishi was able to enhance the proliferation of T-cells and B-cells as well, so again, leaning into cellular immunity and also humoral immunity. Many of these aspects are our immune system, yes, being able to target and take out pathogens, but also learning, being able to improve literally the memory of our immune cells so that they're more efficient at taking out foreign pathogens. Alright it develops an intelligence and humoral immunity so that we don't get sick from the same things again. It's such an important aspect of our health, and Reishi is able to do this. So really, really amazing. Obviously, Reishi is just in a different stratosphere, and again, I'm a big fan of not coming in with a blunt instrument and forcing ourselves to go into sleep, because we don't wanna get like a pseudo sleep, we wanna go through our sleep cycles efficiently and effectively, and this is why I'm a big fan of Reishi. And so, but the key is, where do you get it and get it with real efficacy, because a recent study was done finding that 80% to upwards of 90% of the medicinal mushroom products out there don't actually have the part of the mushroom or any mushroom at all, some of them didn't even have any, but the parts of the mushroom that create these therapeutic effects. Alright. The company that goes above and beyond, does a dual extraction of these medicinal mushrooms with Reishi, a hot water extract and an alcohol extract to get the beta-glucans, to get to triterpenes, to get all these different compounds that actually help to improve our health. And I'm talking about the folks at Four Sigmatic. Go to foursigmatic.com/model. That's FOURSIGMATIC.com/model. You're gonna get 10% off store-wide including their Reishi elixir. They also have a great Reishi hot cocoa that so many people are a huge fan of sipping on that in the evening, so when there's benefits there with that cacao as well, with the magnesium and tryptophan and other things that we're gonna talk a little bit more about soon, but all combined into one incredible beverage. Now, keep in mind, if we're doing the Reishi elixir straight on its own, this is earthy. It's an earthy tea, alright. Nobody said it's delicious. Alright, but you could jazz it up a little bit, maybe adding some high quality fats of your choice, some Stevia, whatever the case might be, you could find a way or if you're just into, oh, this is a earthy kind of herbal tea that deeply improves my sleep quality and also my health overall, that's what you're gonna find by sipping on Reishi, and you will always find the Reishi elixir in my cabinet. So go to foursigmatic.com/model for 10% off store-wide, and now it's let's move on to number four on our list of five ways to have a silent night and improve our sleep quality.

This episode is brought to you by PaleoValley. Another one of these important good sleep nutrients is featured in the journal appetite and also the journal PLoS One, Public Library of Science One, demonstrating that insufficient intake of vitamin C increases the likelihood of sleep disturbances and shortens the duration of overall sleep time. There are other studies affirming that vitamin C could actually help to support and reduce the frequency of sleep apnea as well, and several other aspects of improving our sleep quality and helping the body to modulate and reduce stress. That's really the key. And so I'm a huge advocate of making sure that we're getting plenty of food-based vitamin C, especially during this time of year, but it's important for people to realize that all vitamin C is not the same, synthetic vitamin C simply does not function in the same way, that food-based vitamin C does. A study that was published in the Journal of Cardiology had test subjects that were exposing themselves to a pretty strong stressor, in this case, it was smoking to utilize food-based vitamin C versus a synthetic form of vitamin C that you'll find in all these supplements out there on store shelves. And the researchers, after compiling the data, they found that by utilizing food-based vitamin C specifically, it was from this vitamin C dense super fruit called camu camu berry, that the test subjects had a significant reduction in inflammatory biomarkers while taking the synthetic vitamin C led to no changes, there was no protective benefit from taking that synthetic vitamin C. Now, not to say that there's no benefit at all for synthetic forms, but why not get the good stuff, the real stuff, and we can obviously go for these superfoods like camu camu berry, amla berry, acerola cherry. These are superstars when it comes to vitamin C, but everyday foods like bell peppers, green leafy vegetables, broccoli, kiwi, strawberries, citrus, papaya and more, have notable sources of vitamin C, But the soil quality that these things are grown in is important, making sure that we're getting organic versions of these things because dealing with these pesticides and all these other things. This is zapping, this is zapping the vitamins from our bodies truly. Are adrenal glands when under stress, and this includes diet stress, toxin exposure is just dumping out copious amounts of vitamin C to help to buffer these stressors, it's so important in helping our bodies to manage stress. And so, with this being said, this is why for me, one of the few supplements that I especially if I'm traveling dealing with a lot of stress, one of my favorite supplements is the essential C complex from PaleoValley, this has camu camu berry as noted in that study, this has as acerola cherry, this has amla berry, the three most nutrient-dense vitamin C dense super fruits in the world with no binders, fillers, it's all organic. It's done in the right way. I really, really love this incredible product, I love PaleoValley, these folks are amazing, they've been amazing, incredible people and very supportive of my work. Highly encourage you to check them out. If You're gonna get a vitamin C supplement, this is the one you need to have in your cabinet. Go to paleovalley.com/model, you're going to get 15% off their essential C complex, and also they're giving me 15% off store-wide, that's PALEOVALLEY.com/model. Paleovalley.com/model for 15% off. Definitely, especially during this time of year. Check out their essential C complex.

Direct download: TMHS_749_-_5_Ways_To_Have_A_Silent_Night__Improve_Your_Sleep_Quality.mp3
Category:general -- posted at: 7:00pm PDT

One of my missions is to help folks create a culture of health and wellness in their own families. Habits like eating packaged ultra-processed foods and consuming meals in front of screens have become normalized. But if we want to create true health for ourselves and our children, it’s critical that we have an understanding of how nutrient dense foods, creativity, and connection can help us live healthier, longer, more fulfilled lives.

Today’s guest, Ben Greenfield, is a New York Times bestselling author, a health consultant, and an expert on all things longevity and anti-aging. His new book, Boundless Kitchen, is full of creative recipes that will help you improve your health, promote longevity, and enjoy your meals.

In this interview, Ben is back on The Model Health Show to share important insights on creating a healthy culture in your home, including getting your kids engaged in food preparation, how to eat for longevity, and which lifestyle factors can help you digest your food better and optimize your health. I hope you enjoy this interview with the one and only, Ben Greenfield!

In this episode you’ll discover:

  • How your thoughts can act as a powerful epigenetic controller.
  • The importance of teaching kids about food preparation.
  • How having a knowledge of nutrition can set your children up for success.
  • Why the kitchen is a great learning environment.
  • How nutrition can impact things like jaw and teeth development.
  • The problem with ultra-processed food that’s marketed toward children.
  • What we can learn from the Blue Zones.
  • How being in a relaxed state can help you digest food better.
  • The number one factor that is related to beating cancer.
  • What the benefits of sourdough bread are.
  • How Ben incorporates fermented food into his diet.
  • The issues with highly refined grains.
  • How to upgrade your favorite foods.
  • Which food is one of nature’s most nutrient-dense multivitamins.

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This episode is brought to you by Organifi. One of the most recent longitudinal studies on human longevity found that it is not just our lifestyle practices, but it is our beliefs about aging that deeply impact our cellular expression all the way down to the level of our genes. Yes, our thoughts influence our gene expression. Every thought that we think has correlating chemistry that's released into our bodies, and it's a primary controller, an epigenetic controller of what our cells are doing. Now with this being said, there are certain cultures around the world that have automated conditions, cultural conditions that make their beliefs about aging healthy, that make their lifestyle practices correlated with healthy aging healthy, and also their relationships and how they relate with one another in these healthier cultures. That's really the secret that shouldn't be a secret. And on this episode, we're going to be talking about all of this because we're looking at first and foremost, what are some of these lifestyle factors and relationship ingredients? What are some new things for us to take on as far as our beliefs about aging and how we're relating with the world around us that are going to help us to age more healthfully? Because aging is just going to happen. All right, it's a part of the package when we signed up for this earth experience. But right now, we have the opportunity to choose how we go through this process. And there are incredible demonstrations about what's possible. And also we have many, many demonstrations about the potential downsides and degradation that today more than ever, so much of it is largely unnecessary. There's so much unnecessary suffering, but we have to take our power into our hands and do the best that we can to stack conditions in our favor. And so when you hear about these places like these blue zones, where they have the most centenarians living over 100 years and looking at their lifestyle, it's not just the food. There are other components to this, but the food absolutely does matter. We're going to talk about that today. But there are other factors in this equation that need to be talked about because again, it's not just about living a long life, it's living a long, healthy life. It's not just increasing our lifespan, but increasing our health span. And in this episode, we've got one of the top nutrition and fitness experts in the world to help us to understand what's really going on in these blue zones. In addition, we're going to be talking about why longevity starts at a young age. It doesn't just happen. Our focus on longevity once we get a little bit longer in the tooth or a little bit longer along that chronological age, it starts with the choices and the environment that we grow up in. And while getting kids involved with food and food preparation is so important right now, today, more than ever, which categories of nutrient dense foods have been overlooked and often cooked in unsavory ways and what you can do to add them in and to make them delicious. We're going to be talking about so many incredible things. So this one is definitely very special. Now, if you're really wanting to improve your health and fitness this year, I've got something really, really special for you. The folks at Organifi reached out to me and they bought a huge amount of the Eat Smarter Family Cookbook to give away. That's right. I couldn't believe it when they let me know about this. And they were putting this together as a bonus along with one of their most remarkable bundles with their superfoods that you're going to find. They've called it the Eat Smarter Cookbook Companion Kit. And this includes their incredible gold formula, which is based on the powers of turmeric and this delicious turmeric latte. I talked about turmeric at length in the Eat Smarter Family Cookbook and different ways to utilize it. And part of the reason this was published in the European Journal of Nutrition and covered that compounds in turmeric can down-regulate inflammatory cytokines and upregulate the activity of adiponectin and other satiety related hormones, helping us to feel more satiated and helping us to burn fat more efficiently. In addition, turmeric has been found to improve insulin sensitivity, reduce blood fats, and directly act upon fat cells. Alright, and to top it off, there's so many different benefits here, but also it's one of the most remarkable foods that fits into this category of having anti angiogenic properties, meaning that it's been found to cut off the blood supply to cancer cells. It's special, truly it's a whole body nourishment, and that's the basis of the Organifi Gold Blend all organic. And it also has these complimentary bio potentiators like cinnamon, like ginger, and also like reishi mushroom medicinal mushroom that is been found in multiple studies to improve our sleep quality and a lot more improve the health of our immune system. So they've got the gold blend in this kit. They've also got the red juice blend, and this has these incredible super-fruits, these concentrates are all organic that have been found to improve the health of our microbiome, our metabolic health, and even improve things like our energy and stamina, all backed by science. And to top it off, the trifecta in this kit is Organifi's Collagen. It supports metabolic health, skin health to help to prevent fine lines and wrinkles. And unlike most collagen products, Organifi's Collagen utilizes multiple forms of collagen. So this incredible kit, when you purchase this kit at 20% off by the way, you're going to get a free copy of the Eat Smarter Family Cookbook sent directly to your door. Go to organifi.com/smarterkit right now and take advantage of this incredible Eat Smarter Cookbook Companion kit. You're going to get 20% off this incredible bundle of superfoods and also a free copy of the Eat Smarter Family Cookbook. This is amazing. So very special head over there, check them out. It's organifi.com/smarterkit. That's organifi.com/smarterkit right now and take advantage of this incredible bundle just in time for the new year and the holidays and getting a fresh start of empowerment, good nutrition and education because as you know, there are over 250 scientific references in the Eat Smarter Family Cookbook, along with 100 delicious recipes, and it's a USA Today national bestseller. Very, very special book. And you're going to get that hookup for free. What a wonderful gift from the folks at Organifi.

This episode is brought to you by Onnit. No lifts, no gifts. Here are just a few benefits of building muscle seen in peer review studies. Building some muscle mass can significantly improve your insulin sensitivity, improve your overall hormone health, improve your cognitive performance, improve your immune system, protect you against injuries and speed recovery and defend your body against age related degradation. This is just a small slice of what a little bit more muscle can do. Now the barrier of entry to building more healthy muscle and reaching a state of physical fitness is easier than ever. Having a few key pieces of equipment at your house can absolutely change the game for you. Kettlebells, steel clubs, maces, battle ropes, all of these phenomenal multifaceted pieces of equipment are readily available to ship directly to your door. Go to Onnit.com/model and you're going to receive 10% off some of the most premier training equipment in the world. Simple piece of equipment that you can do dozens, if not hundreds of different exercises with. Plus they've got incredible programs as well to teach you different techniques or unconventional training to truly create more functionality in your health and fitness. On top of all that, Onnit is also one of the world leaders in human performance nutrition. It got the most remarkable pre-workout supplements and post-workout protein that you're going to find all sourced from earth-grown ingredients, nothing synthetic. And they also have put their own products into real world clinical trials to affirm their efficacy. Again, go to onnit.com/model, that's onnit.com/model for 10% off everything they carry.


When most people think about the gut, they primarily think about digestion and nutrient assimilation. But the humble gut plays a pivotal role in your overall health. In fact, having a healthy gut is one of the most essential pieces of human health. It serves as the foundation for many critical functions and processes in the body, including immune health, modulating inflammation, brain health, and so much more.

Today’s guest, Dr. Emeran Mayer, is a renowned gastroenterologist, acclaimed author, and one of the world’s leading experts on the brain-gut connection. He’s back on The Model Health Show to discuss the all-encompassing role of the gut, and how it can impact everything from body composition to susceptibility to diseases.

This interview is jam-packed with information on how your gut health impacts your metabolic health, why microbes are a powerful impact on human wellness, and why nutrition is an influential factor on your gut health, microbial health, and overall well-being. Arming yourself with knowledge about gut health is an important strategy we can all utilize, and there’s no one better to learn from than Dr. Emeran Mayer. Enjoy!

In this episode you’ll discover:

  • How the vagus nerve can impact absorption of calories.
  • The role the gut plays in the development of obesity.
  • How many microbes we have in our gut, and their function.
  • Why changes in our food supply have harmed our collective health.
  • The connection between ultra-processed food, microbes, and inflammation.
  • What short chain fatty acids are.
  • How an unhealthy diet impacts microbes.
  • The disconnect between nutrition and healthcare.
  • How rates of chronic illness are affecting younger people.
  • Why chronic stress can lead to gut permeability.
  • How vaginal birth impacts the microbiome.
  • Three components that make ultra-processed food addictive.
  • Why exposure to fermented food is important for children.
  • The four F’s of a healthy diet.
  • Why interconnectedness is a profound part of health.

Items mentioned in this episode include:

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This episode is brought to you by Pique Teas. Our microbiome plays a huge role in the health of our immune system, brain health, metabolic health, and so much more. And there's one beverage that has been proven to support the health of our microbiome. A recent study published in the peer review journal, Nature Communications uncovered that a unique compound called Theabrownin found in traditional fermented tea called Pu-erh, has some remarkable effects on our microbiome. The researchers found that Theabrownin can positively alter our gut microbiota and directly lead to a reduction in something called lipogenesis or the creation of new fat. Another study published in the Journal of Agriculture and Food Chemistry found that Pu-erh may be able to reverse gut dysbiosis by dramatically reducing ratios of potentially harmful bacteria and increasing ratios of beneficial bacteria. What's so remarkable about Pu-erh is its concentration of polyphenols that are incredibly important for healthy gut flora. The only Pu-erh that I drink is a fermented Pu-erh that's wild harvested, making it even more concentrated in polyphenols, and it's also triple toxin screened for one of the highest levels of purity. Not many folks realize that a lot of conventional teas, even organic teas, contained heavy metals and toxic molds. This is the only company that is going above and beyond to make sure that this is the highest quality tea available. And I'm talking about the folks at PIQUE LIFE. Go to Piquelife.com/model. That's piquelife.com/model and use the code model at checkout, and you're going to receive up to 15% off free US shipping. And you can even get a free sample pack of 12 teas along with their wonderful Pu-erh bundles. You're gonna get access to over 20 delicious award-winning flavors, and of course, their amazing Pu-erh and Pu-erh blends. Go to piquelife.com/model. Again, that's piquelife.com/model. Use the code model at checkout for up to 15% off, plus many other bonuses.

This episode is brought to you by Beekeepers Naturals. Hippocrates, the father of modern medicine stated that all disease begins in the gut. We often think of this in terms of chronic diseases, but this holds true for infectious diseases as well, he had a plethora of nutritional treatments for his patients and according to a study cited in the journal frontiers and pharmacology, one of his most notable treatments for preventing infections was propolis. Propolis is time-tested immune support from the world of bees and today numerous peer-reviewed studies are affirming its benefits. One study published in the peer-reviewed journal Antiviral chemistry and chemotherapy revealed that propolis has significant antiviral effects specifically in reducing viral lung infections. Now a little fun fact is that Hippocrates used propolis both internally and externally for his patients. And again today The external benefits are being highlighted in new studies as well. This study published in Phytotherapy research found that topical propolis that was applied a few times a day. It was three times a day in this study accelerated the healing of cold sores faster than the placebo group. The researchers found that topical propolis not only reduced the amount of herpes virus present in a person's body but it also protected the body against future cold sore outbreaks, one other study and again, there's so many, this is a meta analysis of multiple studies published in the evidence-based complementary and alternative medicine and it found that propolis has antiviral, antibacterial, antifungal and anti-tumor properties. It is well noted to be an immunomodulator that increases the body's resistance to infection. This is one of the most supportive things that you can do for your immune system and it's one of my favorite go-tos that I use on a regular basis. And I'm talking about the propolis immune spray from Beekeeper's Naturals, go to beekeepersnaturals.com/model and you're going to get 20% off their propolis immune spray and also store-wide on their other incredible bee products including their superfood honey and their royal jelly supplement that is incredible for our cognitive function. Go to beekeepersnaturals.com/model for 20% off. Get yourself hooked up right now with their incredible Propolis Immune Spray. It is something that I always have on hand. I travel with it. It's actually in my bag right now for whenever I'm traveling and on the road and also just keeping my family healthy proactively, especially during cold and flu season. Hop over there, check 'em out. Beekeepersnaturals.com/model for 20% off.


For hundreds of years, humans naturally fasted during the nighttime hours. Our bodies function in accordance with the circadian rhythm in every way, including our hormones, digestion, neurotransmitters, and so much more. But in our modern society, we have access to food, light, and technology around the clock. We’ve lost touch with an essential pattern that our genes have come to expect.

On this compilation episode of The Model Health Show, you’re going to hear the best moments from my past interviews with the amazing Dr. Amy Shah. She is a double-board certified physician who specializes in circadian medicine, fasting, and gut health. You’re going to learn about how your circadian timing system works, how it influences your genes, hormones, brain, and overall health.

You’ll hear powerful insights on how to optimize your health through aligning with the circadian rhythm. Understanding this information can help boost your energy levels, reduce your risk for diseases, improve your body composition, and so much more. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • What the suprachiasmatic nucleus is, and how it works.
  • The percentage of our genes that have a circadian rhythm.
  • Why constant light exposure can damage your cells.
  • The problem with daylight saving time.
  • How overnight fasting can improve rates of cancer and metabolic disease.
  • Why your body is more sensitive to light cues at night.
  • The importance of getting exposure to natural light during the day.
  • What circadian fasting is, and how to do it right.
  • The definition of metabolic switch and how to activate it.
  • How circadian patterns influence our gut bacteria.
  • Why your clock genes need natural light for optimal function.
  • The connection between obesity and circadian rhythms.
  • Why eating late at night disrupts your body’s natural patterns.
  • Dr. Shah’s morning routine.
  • What chrononutrition is.
  • How your hunger hormones work.
  • The connection between your gut health and mental health.
  • How simply getting more sunlight can help you stay satiated.

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This episode is brought to you by Ettitude. One of the primary influential factors on the circadian clocks and being in alignment with that has a lot to do with our sleep quality and adhering to certain practices that support healthy sleep. Now, if we're living in natural conditions, there's going to be a natural drop in our core body temperature at night as we shift from day to evening, no matter where we are on the planet, no matter how cold it is during the day or how it is during the day, it's going to be cooler in the evening. And our bodies evolved to drop in temperature along with that. And this activates certain hormones, neurotransmitters, certain enzymes that support our sleep quality. But today, again, living in abnormal conditions and a lot of times fighting with our biology by doing certain things, we can cause a disruption to this. And a growing data of body has shown that insomniacs and this is folks who have clinically diagnosed chronic sleep issues, they tend to have a significantly warmer core body temperature than normal right before bed. To help combat this, a study was published in the peer-reviewed journal, Brain, and the scientists had these folks with sleep struggles to wear these thermo suits that lowered their skin temperature less than 1°C to measure its impact on their sleep quality. The study results show that participants didn't wake up as much during the night and their amount of time spent in stages three and four, deep sleep had actually increased. Now, we don't need to get a thermal body suit to sleep at night to support this. This is something we could simply do by addressing our bedding and not having bedding that overheats our bodies. In a recent study, this was a three-week clinical trial, looked at folks using conventional sheets, just the regular run-of-the-mill cotton sheets, and this was a randomized trial. Other participants were sleeping on organic bamboo lyocell sheets from Ettitude. At the end of the study period, the researchers found subjectively and objectively study participants were sleeping much better and feeling better sleeping on organic bamboo lyocell sheets. The study found objectively using sleep tracking technology, study participants had a 1.5% improvement in sleep efficiency, meaning they're going through their sleep cycles more efficiently and getting more from the time that they're actually asleep. Now that might not sound like a lot. That's about 7-8 more minutes of restorative sleep per night. But you add that up, that's about 43 extra hours of sleep per year with the same amount of time in bed. Incredible. Subjectively, participants found that their mental alertness during the day improved upwards of 25% and 94% of people preferred sleeping on ettitude sheets. These are the only sheets that I've been sleeping on for years unless I'm traveling. It is a true lovely, I can't even put into words, experience. You have to try it for yourself. Sleeping into ettitude sheets is like nothing else. I didn't know that it could feel that good slipping into bed. Now these sheets are antimicrobial, self-deodorizing, they're breathable, moisture-wicking, and they support natural thermal regulation. Get yourself this incredible gift of wellness. This is a great time to get a gift for somebody that you care about. Give them this gift. This is going to knock their socks off. It's a gift that is truly unique and it's going to feel good. They're just going to be raving about it when they actually sleep on these sheets. And also this is a good gift to give for yourself as well during this time of year. Go to ettitude.com/model. Use the code MODEL15 at checkout and you're going to get 15% off. That's ettitude.com/mode. Again, you get 15% off plus they have a 30-night sleep trial. You get to sleep on them, think on them, dream on them. If you don't absolutely love them, you can send them back for a full refund. Go to ettitude.com/model today.

This episode is brought to you by LMNT. All of these different cellular structures, whether it's the supra cosmetic nucleus, whether it's our mitochondria, whether it's ghrelin, whatever the case might be with our different hormones, neurotransmitters, and tissues, they're all made from the food that we eat, and they're all run off the fuel that we provide ourselves. And one of the most important nutrients for helping that cellular communication is this category called electrolytes. These are minerals that carry an electric charge and enable our body to do all the cool things that it does. In particular with energy transfer, it's not just ATP as this energy exchange or energy currency in our bodies. As I was taught in my very expensive private university that I went to, it's not just ATP. The active form is bonded with magnesium. That is the key. Magnesium is responsible for over 650 biochemical processes that we're aware of, probably many more. But that's just for starters. And many of them involve energy. As a matter of fact, magnesium is literally required to make new mitochondria, which these are the glorified energy power plants of our cells making ATP. But keep this in mind though, magnesium is the number one mineral deficiency noted in peer-reviewed data today, close to 60% of our citizens are deficient in magnesium. Now you combine this electrolyte with another critical electrolyte, sodium and potassium as well. These three are top tier in importance and high quality forms of these electrolytes are severely lacking in our diet today. This is why I'm such a huge fan of element, the incredible science-based electrolyte supplement free from unnecessary sugars and food dyes, just high quality electrolytes that our bodies need and really thrive on. You notice a difference, you notice a difference when you're utilizing element. Go to drinklmnt.com/model and you're going to get a free gift pack with every purchase of electrolytes. So they're gonna send you a free sample pack of all the different types of electrolytes for free whenever you purchase any electrolyte products at all. It's really awesome of them to provide this incredible gift to us. But the most important thing is for us to provide ourselves this cellular gift of better communication. Go to drinklmnt.com/model. Get the very best electrolytes in the world.

Direct download: TMHS_746-_How_Time_Controls_Your_Brain_Body__Health.mp3
Category:general -- posted at: 7:00pm PDT

Food is an integral part of our existence as human beings. In our daily lives, food plays an important role in our rituals, traditions, and celebrations. It also makes up the cells in our body and is a powerful influence over our health, lifespan, and risk for disease.

On this episode of The Model Health Show, you’re going to hear a deep dive on nutrition and how it impacts every single facet of our lives. This episode is my interview from the Ed Mylett Show, where I shared insights about how food impacts our biology, our relationships, and overall health. You’re going to learn about the transformative power of a shared family meal, what to look for in supplements, and how ultra-processed foods and oils can harm your health.

You’re also going to hear my personal story of overcoming health struggles, how I came to love science, and my personal food philosophy. This episode is packed with powerful information you can use to upgrade your kitchen, improve your nutrient intake, and bring an awareness and intentionality to the way you eat. Enjoy! 

In this episode you’ll discover:

  • How eating with your family can protect you from disease.
  • The magic number of shared meals you should eat in a week.
  • How oxytocin and cortisol work.
  • The fascinating link between healthy social connections and risk for death.
  • Why the microbiome is an important facet of your health.
  • What nutrigenomics are.
  • My personal experience with transforming my health.
  • The lifechanging power of simply deciding to get well.
  • How synthetic and natural nutrients differ.
  • The truth about most vitamin C supplements on the market.
  • How whole food based vitamin C can reduce inflammatory markers.
  • What you need to know about vegetable oils.
  • The definition of ultra-processed foods.
  • Which fat sources are optimal for cooking.
  • How the composition of human fat cells has evolved.
  • The spectrum of sweeteners.
  • Why non-stick pans can harm your health (plus better alternatives).
  • The importance of not giving food morality.
  • What percentage of the average American’s diet is ultra-processed food.

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This episode is brought to you by Four Sigmatic. t's a really good time right now to be aware of supporting our immune system. In particular, looking at nutritive inputs known as immunomodulators. So these are nutrients and nutrient sources that can help our immune system to adapt. Not going too high or too low, but being able to adapt and mount an appropriate response to any pathogen we might be faced with. Now research published in the Journal of Pharmacological Sciences found that the polysaccharides in reishi, this renowned medicinal mushroom, have extensive immunomodulating effects, including supporting the function of humoral immunity and cellular immunity as well. Another study published in the journal, Mediators of Inflammation showed that these polysaccharides in reishi were found to enhance the proliferation of our B-cells and T-cells. Alright, so directly improving the function of our immune system. This is really special. But also an important ingredient for supporting our immune system is our sleep quality. That's one of the things that if that is disturbed, especially consistently disturbed, it can suppress our immune system and make us more susceptible to things like colds and flus. But this is another powerful place for reishi because a study published in the Journal of Pharmacology Biochemistry and Behavior found that the renowned medicinal mushroom reishi was able to significantly decrease sleep latency. Meaning that it helped study participants to fall asleep faster, it increased overall sleep time and increased non-REM deep sleep time and REM sleep time as well. That's really, really special. It is a whole body supportive source of nutrition. But the quality, this is the key, the quality matters so very much. I don't want you to run out and just get any random reishi because this is a recent study reported this, the majority of medicinal mushroom products on the market have a little, if any, medicinal mushroom, the viable parts of the medicinal mushroom in it. One company that you can trust that goes above and beyond that does a dual extraction of these medicinal mushrooms to give you the real nutrition that you're looking for is Four Sigmatic. Go to foursigmatic.com/model. That's foursigmatic.com/model. You're going to get 10% off their incredible reishi elixir. And they also have a delicious reishi hot cocoa as well that I actually just made for my son today. This is one of his favorite things to sip on. And so these are really cool ways that we can get these powerful nutrients into our bodies. And they've got incredible, again, this is all organic. They've got the reishi hot cocoa, the reishi elixir, and also lion's mane. They've got organic mushroom coffee blends as well. So many different ways to get these incredible inputs. Go to foursigmatic.com/model. You're gonna get 10% off store wide.

 

This episode is brought to you by PaleoValey. As I'm sharing with Ed in this conversation, vitamin C isn't just crucial for your immune system, it's also critical in helping our bodies to manage stress. According to data published in the Journal of Nutrition and Food Sciences, both emotional and physical stress can affect a person's vitamin C status. It can actually increase the requirement for vitamin C to maintain normal blood levels, and when stress depletes vitamin C levels in the body, it reduces the person's resistance to infections and disease and increases the likelihood of further stress. When vitamin C intake is increased, according to these researchers, the negative effects of excessive stress hormones are reduced and the body's ability to cope with stress improves. Being able to manage stress is a key to staying healthy and resilient. And as I shared with Ed, one of my favorite sources for high quality food-based vitamin C is from camu camu berry. For years I've been utilizing a concentrate of camu camu berry, amla berry and acerola cherry. These are all vitamin C dense super fruits with no synthetic ingredients, no binders, no fillers. And I'm talking about the Essential C Complex from Paleovalley. Go to paleovalley.com/model and you're going to get 15% off their incredible Essential C Complex. This is all organic plus it has a 60-day, 100% money back guarantee. So if you're not absolutely thrilled about it, you can receive a full refund, no questions asked. They're really standing behind their product because it is that good. And again, it is the Essential C Complex from Paleovalley. Go to paleovalley.com/model right now. And again, you're going to get 15% off from your order automatically at check out plus 15% off store wide. Go to paleovalley.com/model.


The way you begin your morning not only sets the tone for your entire day, but it can also dictate your health outcomes and level of success. The science-backed benefits of having a solid morning routine include better energy levels, enhanced productivity, higher sleep quality, and lower stress levels. On today’s show, you’re going to learn about one of the most powerful and effective morning routines that can change your health, help you reach your goals, and so much more.

Today’s guest, Hal Elrod, is an international speaker, personal development expert, and author of the bestselling book, The Miracle Morning. Hal joins this episode of The Model Health Show to share the powerful science behind morning routines, and practical and effective strategies you can use to transform your life. 

You’re going to learn about the morning routines of the most successful people in the world, practices you can implement to improve your life, and how to craft a morning routine that works for you. If you’re ready to unlock your potential, creating an intentional morning ritual is a powerful starting point. So listen in, implement what resonates with you, and enjoy this interview with the one and only, Hal Elrod!

In this episode you’ll discover:

  • Why starting your day off right is so important.
  • How a morning ritual can help you show up as your best self.
  • The one quote that changed Hal’s life.
  • What the biggest disconnect in our society and how it impacts our success.
  • Two personal anecdotes that taught Hal to turn pain into purpose.
  • What the five-minute rule is.
  • The acronym SAVERS.
  • Which personal development tool is the most misunderstood.
  • How morning exercise can increase your cognitive ability and focus.
  • The magic of journaling.
  • How to utilize the six-minute Miracle Morning.
  • Ways to customize your morning routine.
  • The two biggest misconceptions about affirmations.
  • Three steps to create affirmations that are practical and results oriented.
  • The inspiring story of how Hal beat cancer.
  • How to use visualization to reach your goals.
  • Ways to stop accepting mediocrity in your life
  • A powerful method for using affirmations to override your human nature.

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This episode is brought to you by Beekeeper’s Naturals. Right now, we're in the midst of cold and flu season, alright. Cold and flus for some reason, because of marketing, they get a whole season dedicated to colds and flus. But the bottom line is, we do wanna make sure that we are taking care of our immune system, fortifying things, and making sure that our bodies are resilient in the face of anything that we might be exposed to. Now, as the statement says, an ounce of prevention is worth a pound of cure. So we wanna make sure that we're being proactive and focus on prevention. One of the things that I do proactively, especially during this time of year, is utilize one of the most renowned products for fortifying the immune system from bees called propolis. A study published in the peer reviewed journal, Antiviral Chemistry and Chemotherapy, revealed that propolis has significant anti-viral effects, specifically in reducing viral lung infections. Now, quality is everything when it comes to propolis, and the propolis that I utilize is the Propolis Throat Spray from Beekeeper's Naturals, go to beekeepersnaturals.com/ model. That's beekeepersnaturals.com/model, you get 20% off their incredible propolis immune spray. Now again, this is something that I use on a regular basis. I also make sure that my family is getting their sprays in, and it's backed by really solid science, and the proof is in the pudding, I'm not one of those guys that's just out here getting sicky sick all the time. And I definitely attribute proactive use of this propolis immune spray, it's just really taken things to another level. And if you look at some of the background on this, this is really the immune system for the hive itself. And there's been a resonance for thousands of years, humans have been utilizing this, but the key is also supporting, regenerative beekeeping. Because our bees are being hit hard by all of these different environmental pollutants that have recently, just especially in the last few decades, have been integrating themselves into our environment. And we're talking billions of tons of newly invented toxicants are added to our environment each year. And this is coming from data from the EPA, the Environmental Protection Agency, about three billion tons of these toxins from "normal business practices". We're not talking about those big events you might see on the news, we're just talking about day-to-day run-of-the mill, literally events that are impacting our environment and deeply impacting populations of bees. And so investing in companies like Beekeeper's Naturals is something really special because not only are we getting something special for our own health, but we're supporting regenerative beekeeping in a huge, huge way. And by the way, when it comes down to it, especially when we're looking at, okay, we've got a sick kid or maybe we're coming down with something. Typically in our culture, we're turning to these ridiculous, highly refined, all these different chemicals, newly invented compounds, not to mention the drug agents that are a lot of times, not even necessary. And so one of the most popular conventional cough syrups out there on store shelves, you know the one, alright, there's several of them. There's Benadryl, there's NyQuil. I don't even wanna say their names. But they contain things like FD&C Blue number 1, FD&C Red number 40, high fructose corn syrup, propylene glycol, saccharin sodium. Like multiple forms of refined sugars and sweeteners and all of these again synthetic chemicals that are anti-health. And there are certain things that have been proven. These are backed by science to be equally as beneficial, but far less toxic. The combination of first and foremost, honey... Let's talk about that. A randomized double-blind placebo-controlled study revealed that raw honey, that's the key, was able to outperform placebo and significantly reduce cough frequency and severity at night and improve sleep quality. The cough syrup from Beekeeper's Naturals should be a staple in your cabinet because it also contains several other science-backed nutritional sources, including elderberry. A double blind placebo-controlled study, published in the peer reviewed journal, Advances in Traditional Medicine found that after 48 hours of treatment with elderberry coughing was relieved in 31% of patients versus the placebo. It works, it works if you work it. So highly recommend getting yourself some of these resources. You don't wanna wait around until you need it, make sure that you have it on hand. And also they have some incredible lozenges for you as well without all those highly refined sugars and chemicals. They're doing so many good things. Go to beekeepersnaturals.com/model, that's beekeepersnaturals.com./model for 20% off store-wide.

 

This episode is brought to you by HVMN. I wanna share something with you that has been fueling my workouts recently. Numerous studies, including a study published by the Federation of American Societies for Experimental Biology, aka, the FASEB Journal have found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. And because of this something that, listen, there are so many different supplements that are out there on the market, very few things do you experience a change the first day. Now this isn't true for everybody, but for me, this was the case. I was shocked. I actually took time stepping away from everything else that I was doing as far as supplementation around training. Gave myself a break, and then did this with a lot of focus and intention to see, hey, what are the kind of results that I could see by utilizing Ketone-IQ? And I was really just blown away. My stamina was significantly increased, but more so my recovery afterwards, it was really impressive. I just felt like I could do so much more than I normally do. And I'm somebody who really prides myself on being a high performer and being able to really challenge my limits and do exceptional things. And so to do what I was typically doing and didn't have energy left in the tank, I was just like, wow, this is something special. I need to tell more people about this. So right now, you can head over to hvmn.com/model, and they're going to give you 30% off of your first subscription order. It'll be taken off automatically at checkout. And I'm telling you, this is the real deal. Go to hvmn.com/model checkout Ketone IQ today.


The winter months are known to be time when we’re more likely to come down with illnesses like the cold and the flu. On today’s show, you’re going to learn how our biology and our immune systems fluctuate with the seasons, and why infectious illnesses are more common during the winter.

We’re going to explore three science-backed habits you can implement to fortify your immune system, build resilience, and fight off illnesses this winter. You’re going to learn why regulated blood sugar is an essential ingredient for immune health, how connection can keep you healthy, and the critical role exercise plays in your risk for contracting illnesses.

As always, this episode of The Model Health Show is packed with science, as well as actionable tips you can implement today. Immune health is an area of our health we can influence more than most folks realize, and I hope this episode empowers you to take control, build resiliency, and stay healthy all winter long!

In this episode you’ll discover:

  • Why seasonal changes induce more cases of the cold and flu.
  • How the immune system adapts to seasonal variations.
  • The connection between sugar, inflammation, and immune responses.
  • What a cytokine storm is.
  • How elevated blood sugar levels can inhibit your immune function.
  • What immunometabolism is.
  • The interface between the gut and the immune system.
  • How your gut microbes respond to connection and interaction.
  • The role oxytocin plays in immune health.
  • How regular sexual activity impacts the immune system.
  • The connection between laughter and natural killer cell activity.
  • How regular exercise improves immune health.
  • Why sedentary people are more likely to die from Covid-19.
  • What immune surveillance is.
  • How exercise impacts the process of immunosenescence.
  • The role your lymphatic system plays in immune function.
  • Specific immune parameters that are improved by walking.

Items mentioned in this episode include:

 

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Thanks to our Sponsors

This episode is brought to you by Levels. A Study published in The American Journal of Clinical Nutrition uncovered that one of the ways that the consumption of sugar suppresses the immune system, is by directly decreasing the capacity of Neutrophils, this is an aspect of your immune system, to be able to engulf pathogenic bacteria, so it suppresses or diminishes the capacity of these Neutrophils to engulf pathogenic bacteria for them to be neutralized and moved out of our system. Sources like refined sugar, high fructose corn syrup and even pasteurized orange juice were noted in the study to cause this derangement. The greatest effects occurred between one and two hours after consuming the sugar, but the values were still significantly depressed for up to five hours after eating these refined sugars. So it really does a number on our immune cells ability to respond to foreign invaders All right. So keep that in mind. This isn't just hearsay, we wanna make sure that we're minding our blood glucose, and understanding that our response to certain foods is gonna depend on us. We all have a unique Metabolic fingerprint. And so, this is why I'm such a huge fan of folks at least having a stint, just track it for a week or two, at least once to utilize a continuous glucose monitor to be able to know firsthand, how certain foods affect you versus other people. I've seen my wife and I respond very differently to certain foods, and also her baseline blood glucose is different from mine. And it's so crazy because again, we might think that a food is "healthy" and it might be but it might impact our blood sugar in a negative way that makes that food probably something that we don't wanna eat on a regular basis, and it could be something that's holding us back from achieving our health goals, whether it's weight loss, whether it's improving our cognitive function because blood sugar derangement has a huge role in our cognitive performance. But the continuous glucose monitor that we use, my wife is actually... She has one on right now, is from Levels. And Levels shows you in real time utilizing continuous glucose monitors how different foods affect you. Levels provides access to continuous glucose monitors and the incredible Levels app that pairs with the CGM's to provide your own personalized data. It is so easy and easy to understand. And the scientists there at Levels, just absolutely amazing. They're providing and accessing all these different data points and sharing them with you to point you in the right direction of goods that can be helpful for you and also guiding you away from things that could be hurting you that you might not realize. And also because of all their data inputs from all of these incredible people out there that are utilizing Levels, they've collected all these data points and being able to target certain foods that for the majority of people that they might think are healthy, are actually problematic. And also other foods that might be villainized are actually quite healthy when it comes from specifically that blood glucose perspective. And right now, Levels is providing listeners of The Model Health Show a very, very special offer, when you go to levels.link/model. Go there right now, when you get their annual membership, they're going to give you two months for free. So check it out ASAP, that's levels.link/model. That's, levels.com/model. Go there right now levels.link/model. Two months free when you get their annual membership. This is a huge, huge resource in being able to track your unique Metabolic health. Find out what foods are best for you. Levels.link/model.

 

This episode is brought to you by Organifi. If you're going to get a little closer, then you might as well sip on this. Snuggle up with some fat burning nutrition this holiday season. You know what time of the year it is. It's that time to get cozy. It's that time to snuggle up. It's that time for a nice pumpkin spice, everything. But truly some of the most potent nutrition can be found right in our spice cabinet. And this particular spice that you need to know about has been used traditionally in cooking, medicine, and rituals for thousands of years. And what I'm talking about is turmeric. Turmeric, in one of its most renowned micronutrients, curcumin have well-noted anti-inflammatory effects, but what isn't commonly known is its surprising anti-obesity effects. A study published in the European Journal of Nutrition uncovered that in addition to down regulating inflammatory cytokines, curcumin in turmeric also up regulates the activity of adiponectin and other satiety related hormones. Turmeric has been found to actually improve insulin sensitivity, reduce blood fats, and directly act upon fat cells. Another really interesting thing about turmeric is that it has anti-angiogenesis properties. A study published in the Journal of Nutrition found that curcumin in turmeric is able to reduce angiogenesis in adipose tissue, which is fat tissue. And angiogenesis is the process of decreasing the blood supply and nutrient supply to those pesky fat cells and also to cancer cells as well. And turmeric has been found to have an intelligent selective capacity to target rogue cells and reduce their ability to grow. Really, really fascinating stuff. And it's one of my favorite things that's in the gold blend from Organifi. This blend highlights a super critical extract of organic turmeric, plus other metabolism enhancing spices like cinnamon and ginger. And it also has Reishi, which is clinically proven to support your sleep quality. It's a great vibe, great way to relax, and a great time to enjoy this season. Head over and check them out. It's organifi.com/model. That's O-R-G-A-N-I-F-I.com/model for 20% off your gold latte. Check it out. Organifi Gold Pumpkin Spice latte is available for a limited time, so make sure to check them out. Again, 20% off when you go to organifi.com/model.

 

This episode is brought to you by Pique Tea. Now it's well documented that green tea has a huge benefit for our metabolic health, but what makes green tea so special is that it improves our immune system health as well, even dramatically reducing the risk of various cancers, which one of the hallmarks of cancer is dysfunction of the immune system. And a study published in the journal, breast Cancer Research and Treatment found that women who drank the most green tea had an approximately 20% to 30% lower risk of developing breast cancer. A meta-analysis of 29 studies published in the peer-reviewed journal, Oncotarget found that people who drink green tea daily were around 42% less likely to develop colorectal cancer. Now this is something very simple that we can do and we can also do this together, have some tea together, but one of the most storied and densest sources of something called L-Theanine, that shows up in benefiting our cognitive function and also these other phytonutrients that help again to support our immune system, to improve our metabolic health. This form of green tea is called Matcha Green Tea. And what I drink is called Sun Goddess Matcha Green Tea from Pique Life. Go to piquelife.com/shawn right now, and you're gonna get the first matcha that's quadruple toxin screen for purity. No added preservatives, sugar, artificial sweeteners, none of that nonsense, just the highest quality Matcha green tea in the world. It is crafted by a Japanese Tea master and there are less than 15 in the world. It's shaded 35% longer for extra L-Theanine to support our cognitive function. And right now, when you go to piquelife.com/shawn, you're gonna get free shipping up to 15% off their tea bundles and a 90 day money back guarantee. Go to piquelife.com/shawn, that's P-I-Q-U-E-L-I-F-E.com/S-H-A-W-N to get hooked up with all these incredible bonuses. Again, 90 day satisfaction guarantee, all right? Nothing to lose better health to gain, more improvement in support of our immune system, our metabolic health, cognitive function, and more. Check them out. Sun Goddess Matcha Green Tea is one of my favorites. You can make yourself a macha latte. This is something again to enjoy with friends and family and we can do this all getting healthier together.

Direct download: TMHS_743_-_Do_These_3_Things_To_Stay_Healthy_All_Winter.mp3
Category:general -- posted at: 7:00pm PDT

Relationships are one of the most profound, life-giving aspects of being human. But on the other side of the coin, our relationships can often leave us feeling disappointed, frustrated, and stressed. Many times, improving our relationships comes down to shifting our own perspectives and expectations.

On today’s show, you’re going to hear about the root cause of relationship struggles. Our guest, Christine Hassler is a bestselling author, Master coach, and speaker. Her work is focused on improving relationships, inner child healing, and overcoming past traumas.

Christine is back on The Model Health Show to talk about expectation hangovers, how to heal your inner child, and the secret to overcoming resentment in relationships. This episode is jam-packed with empowering tips for improving your relationships and creating the life you want. Enjoy!

In this episode you’ll discover:

  • How our relationships are tied to our survival.
  • Why relationships are like mirrors.
  • The impact our childhood has on our thoughts, beliefs, and relationships.
  • How expectations can lead to disappointment.
  • Why the ages 0-7 are formative for your nervous system.
  • Examples of how your inner child can act out subconsciously.
  • The different types of attachment styles.
  • What inner child healing looks like.
  • The role suffering plays in childhood development.
  • How staying regulated as a parent can help your children.
  • What an expectation hangover is.
  • The main cause of resentment in relationships.
  • An important distinction between empathy and sympathy.
  • What true surrender is.
  • The power of getting regulated and resourced

 

Items mentioned in this episode include:

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Thanks to our Sponsors!

This episode is brought to you by HVMN. I want you to also keep in mind that our decisions that we make, whether it's in the context of our relationships, whether it's in the context of decision that we make for our health and our fitness, this really does boil down very logically to our energy and to our energy reserves and our energy output. There's this new phenomenon being detailed, this existed forever, but it's being documented in peer view data called Decision fatigue. Because every decision that we make, we're using energy, we're literally using brain glucose and it's draining our battery essentially, and before long, for many of us, once we get to the end of the day, we don't care. You ask us something, whatever. I don't care. What you wanna eat or whatever, what do you wanna eat, I don't care. Our decision fatigue starts to take place, but for many of us, this can happen before the day really even starts, once the day gets rolling, we're already in that state of deprived energy making it difficult to make the decisions that we want to make, and so we wanna make sure, obviously, that we're focusing on a healthy real food diet protocol, that we're moving our bodies on a regular basis, doing our best to stack conditions with our sleep, but what about that little extra?  What about that go to when you want that sustainable, healthy, clean, high quality energy without the side effects of these "Energy drinks or abhorrent amounts of caffeine over and over throughout the day?" Well, there's finally a solution that is taking over the world right now, and I'm talking about ketone IQ. Numerous studies, including a study published by the Federation of American societies for Experimental Biology, found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone, plus numerous studies have found up to a 15% increased mean power output when utilizing ketones, more energy and being able to get more done, recover faster. And the key here is there's been a recent innovation where we've had ketone esters and lots of folks have utilized those to some positive benefit, but the on-ramp was not that nice because those ketone esters tasted unpleasant to put it lightly. And now with these recent innovations and utilizing this kind of fermentation process to finally have a ketone product that has a decent taste, I'm not saying this is delicious, but it is much more palatable and much more powerful. And that's what you're getting with Ketone IQ. Go to HVMN.com/model to get hooked up with their incredible ketone IQ, they've got these great ketone IQ shots that I actually keep in my refrigerator that even gives it another boost of probability by having a cold fresh out of the refrigerator and a lot of times I utilize them right before a workout or something with a big cognitive load, and it's just really, really remarkable for many people they notice the benefits the first day that they use it. Go to HVMN.com/model for 30% off your first subscription order automatically applied at check out, and also you can get hooked up with free shipping there as well. So again, pop over there, check 'em out. Ketone IQ from HVMN. Go to HVMN.com/mode

 

This episode is brought to you by Onnit. No lifts, no gifts. Here are just a few benefits of building muscle seen in peer review studies. Building some muscle mass can significantly improve your insulin sensitivity, improve your overall hormone health, improve your cognitive performance, improve your immune system, protect you against injuries and speed recovery and defend your body against age related degradation, this is just a small slice of what a little bit more muscle can do. Now, the barrier of entry to building more healthy muscle and reaching a state of physical fitness, is easier than ever. Having a few key pieces of equipment at your house can absolutely change the game for you. Kettlebells, steel clubs, maces, battle robes, all of these phenomenal multi-faceted pieces of equipment are readily available to ship directly to your door. Go to onnit.com/model and you're going to receive 10% off some of the most premier training equipment in the world. A simple piece of equipment that you can do, dozens, if not 100s of different exercises with, plus they've got incredible programs as well. They teach you different techniques for unconventional training to truly create more functionality in your health and fitness. On top of all that Onnit is also one of the world leaders in human performance nutrition, it got the most remarkable pre-workout supplements and post-workout protein, that you're going to find. All sourced from earth grown ingredients, nothing synthetic, and they have also have put their own products into real world clinical trials to affirm their advocacy. Again go to onnit.com/model. That's Onnit.com/model for 10% off everything they carry. Bestselling author and Master Coach, Christine Hassler, is back on The Model Health Show for an enlightening conversation on relationships. You’re going to learn about expectation hangovers, healing your inner child, parenting, and so much more.


Not only does gratitude feel good, but a growing body of evidence shows that regularly expressing gratitude has measurable benefits on our health and well-being. Practicing gratitude can lower inflammation levels, improve sleep quality, and boost the function of your immune system. Today’s episode is a masterclass on the science of gratitude.

On this episode of The Model Health Show, you’re going to hear a compilation on gratitude from some of the smartest and most successful people. Guests like Ed Mylett, Dr. Elissa Epel, and Dr. Michael Beckwith are sharing the science and the strategies behind improving your life through the practice of gratitude.

You’re going to learn about the health benefits of gratitude, and different ways to incorporate a gratitude practice into your daily life. This episode is full of tips that can make you healthier, happier, more resilient, and more grateful. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • How practicing gratitude can help you reach your goals.
  • The link between gratitude and inflammation levels.
  • Why you should express gratitude before you reach important milestones.
  • How practicing gratitude can improve the function of your immune system.
  • Why gratitude is the antidote to negative emotions. 
  • The major issue with delaying happiness.
  • Why gratitude should be practiced consistently.
  • The link between success and having a regular gratitude practice.
  • What the science says about seeking happiness.
  • How bookending your day with gratitude can make your life better.
  • What the utility value of gratitude is.
  • How we can wire our brains to express gratitude. 
  • An exercise you can use to find more gratitude in your day.
  • The difference between gratitude and appreciation.
  • How to create an environment that reminds you to be grateful.
  • Why real transformation requires your participation.
  • How your words can create reality.

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This episode is brought to you by Beekeepers Naturals. During this time of gratitude and giving, this is also synonymously the time of "cold and flu season." We wanna make sure that we're doing our best to fortify our immune system, utilizing science and time-tested solutions. One of my favorite most science-backed strategies for keeping my immune system resilient for immunomodulation, being able to ramp up or to lower my immune response based on any particular exposures. That is really the key to a healthy immune system, is being able to have an appropriate response to any pathogens. And one of my favorite things to do that is based on a peer-reviewed study that was published in the journal Antiviral Chemistry and Chemotherapy. And it revealed that propolis from bees has significant antiviral effects, specifically in reducing viral lung infections, cold and flu season. This is one of the things to really look to proactively to fortify our immune system. Another meta-analysis published in the journal Evidence-based complimentary and alternative medicine found that propolis has antiviral, antibacterial, antifungal, and anti-tumor properties. You might've wondered why this was featured in a journal that was focused on chemotherapy. It's also been found to be effective against cancer cells. So when we're talking about supporting our immune system on multiple levels, propolis is really, really special. And I utilize on a regular basis multiple times a week, I've got this really remarkable propolis immune spray from Beekeeper's Naturals. Go to beekeepersnaturals.com/model right now, and you're going to get connected with a very, very special limited time discount. This is a special for this time of year right now for Black Friday and a little bit after, but you gotta take action on this right now because for a limited time, they're giving you 30% off storewide, 30% off storewide. So this includes their incredible propolis spray, their Superfood honey, their nootropic brain fuel that's based on Royal jelly, their remarkable science-based B.Better cough syrup as well. As a matter of fact, this one is especially important right now just to have on hand in our medicine cabinet because the ingredients in, we'll just call out one of the most popular conventional cough medicines out there. You know the one that people go to. Some of those ingredients in there include FD and C Blue No. 1. What the F? What is that? F, D, and C. RED number 40 "flavor" high fructose corn syrup, propylene glycol, saccharine sodium. The list goes on and on with all these newly invented synthetic chemicals. Not to mention the high fructose corn syrup, which is clearly not good for our immune system versus something that is more time tested and safe. A randomized double-blind placebo controlled study revealed that honey, raw honey was able to outperform a placebo and significantly reduce cough frequency and severity at night and improve sleep quality. The cough syrup that is in our cabinet is from Beekeeper's Naturals. Not only does their propolis cough syrup have the very best honey in the world from farmers who are dedicated to regenerative beekeeping, but it also includes this other very, very special science-backed component, which is elderberry. A double-blind placebo controlled study published in their the peer-reviewed journal. Advances in traditional medicine found that after just 48 hours of treatment with elderberry, coughing was relieved in 31% of patients versus the placebo. The study also noted significantly reduced fever, headache, muscle aches, and nasal congestion within 24 hours of treatment with elderberry. This incredible cough syrup contains no drugs, dyes, dirty chemicals, or refined sugar. They're creating incredibly beneficial, safe, smart products at Beekeeper's Naturals. Head over there right now. Take advantage of this huge limited time discount for Black Friday and a little bit longer through Cyber Monday. Go to beekeepersnaturals.com/model for 30% off storewide right now. Take advantage. That's beekeepersnaturals.com/model for 30% off for a limited time.

 

This episode is brought to you by Organifi. One of my favorite specific resources as far as nutrition for helping to stack conditions in our bodies' favor for helping to reduce things like anxiety, for helping to reduce inflammation. And this is again, based on science. As a matter of fact, a study published in the Journal of Ethnopharmacology points to turmeric's potential in reducing the severity of both anxiety and depression. While another study that was published in the European Journal of Nutrition uncovered that compounds in turmeric can down regulate inflammatory cytokines and upregulate the activity of adiponectin and other satiety related hormones. Again, just putting our bodies in a better position. Now, if you're not doing this already, this is a great time of year to enjoy a turmeric latte. And my favorite turmeric latte, not only does it feature the highest quality organic turmeric, but it also features Reishi Medicinal Mushroom, which has been proven in multiple studies to support relaxation and even to improve our sleep quality. And I'm talking about the turmeric latte called Gold from Organifi. And right now through Black Friday and Cyber Monday, only when you head over to organifi.com/model, not only are you going to get 20% off, but you're also going to get free shipping when you spend just $100. And listen to this, if you spend $150, you're gonna get 20% off check, free shipping check. But you're also going to get for free, they're incredible digest product, which is enzymes and Digestive support, their Turmeric Plus product, and their focus product, which is their nootropic for cognitive performance. Alright, a lot of free goodies. Head over to organifi.com/model right now and take advantage of this again, through Black Friday and Cyber Monday only, you're gonna get this special hookup. Go to organifi.com/model, that's organifi.com/model. And take advantage of these wonderful, wonderful, organic high quality products from Organifi. And also being that it's that time of year to snuggle up, some say it's cuffing season, they've got their pumpkin spice gold is available for a limited time right now as well. So you get the hookup on that too. 20% off storewide. So gold pumpkin spice. So the turmeric latte with the pumpkin spice twist. Perfect for cuffing season. Head over there, check them out. Organifi.com/model.


If you want to get healthier, stronger, and more resilient, one of the best things you can do is build muscle. Regular strength training can contribute to your longevity, improve your brain health, optimize your metabolism, and so much more. But unfortunately, there are a lot of myths and misconceptions out there about what it takes to put on muscle.

My friend Jay Ferrugia is an elite fitness and mindset coach. His client base spans from professional athletes to everyday folks. Jay is so successful because he makes training simple and realistic. He’s back on The Model Health Show to share the five biggest mistakes people make when they’re trying to build muscle.

You’ll learn about selecting the right exercises, the right weights, and other habits and behaviors that can help you get better results. We’re diving into topics like progressive overload, recovery, and nutrition. Jay is a seasoned expert in the realm of fitness, and I know his insights are going to empower you to build muscle as effectively as possible. Enjoy!

In this episode you’ll discover:

  • The connection between resistance training and cognitive function.
  • Why building muscle requires simplicity.
  • How many reps you should do of an exercise, depending on your skill level.
  • Why form is critical for building muscle.
  • What mechanical tension is.
  • Why soreness is a poor indicator of a good workout.
  • How to know if you’re lifting heavy enough.
  • The importance of selecting the right exercises for you.
  • Why learning the fundamentals of movement can help you build strength.
  • Simple ways to avoid injuries.
  • The best way to create results in the gym.
  • Two definitions of intensity.
  • What the effective reps theory is.
  • The truth about progressive overload.
  • Why your mindset plays a powerful role in your fitness outcomes.
  • Nutritional considerations for building muscle.
  • Why you have a duty to be your best self.
  • The number one thing you can do outside the gym to maximize your results.

Items mentioned in this episode include:

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Thanks to our Sponsors!

This episode is brought to you by LMNT. we're looking at what is the key to maintaining longevity, functional longevity with our body, with our muscles and also with our brain and cognitive performance as well? Well, the latest data is confirming that it is through resistance training that we're seeing a gigantic leap in functional longevity, in not just our lifespan, but our health span. And so it's not just muscle strength. And this is the key. The latest data is affirming it's also building and maintaining muscle mass. Now, this does not mean that we need to walk around with Hawking amounts of muscle on our frame. If you're into that, that's cool. But for all of us, for every walk of life, for every demographic, for every sex, we need to build and maintain muscle mass. It is one of the greatest gifts that we have as human beings, to choose to put more muscle on our frame, but to create and build muscle that feels good on us, that also, dare I say, looks good on us as well, but most importantly allows us to live a long healthy life. And so here's the key and what this episode is all about, is practical, real world science on building and maintaining your muscle. And we're gonna look at this through the lens of the biggest mistakes that people make when working to build muscle. In fact, we're gonna go through the five biggest mistakes that people make when working to build and maintain their muscle, and we're gonna learn from somebody who is, I'm talking about, elite when it comes to understanding how to build muscle. And I think that this is going to be one of those episodes that impacts your life for many, many years to come. Now, it's really important to understand that it isn't just about the stressors or the environmental inputs. The strength training that enables us to build muscle, there are key elements that are driving our muscle contractions, and also the recovery and healing of our muscles as well to build back stronger. And so protein is obviously of critical importance because these are truly the building blocks, these amino acids are the building blocks that are making up these tissues. But also, there are key minerals that are critical in order for our muscles to function in the first place, the most important minerals being electrolytes. These are minerals that carry an electric charge that enable muscle contraction in the first place. And so if we're deficient in these things, we simply cannot fire or recruit muscles in the same way. And also, this can lead to unnecessary fatigue, this can lead to muscle cramping and also lack or slowing, degrading in the ability to have our muscles to be repaired. And so electrolytes are truly important. And actually, it was at my special guest house, I was just over there doing a show years ago, and he gave me these electrolytes, and honestly, I took them and then they just sat in my cabinet for like three months. And then my wife went to do yoga, she went to a hot yoga class and she came back and she was just kind of feeling depleted and just kind of low energy. And I was like, "You probably need some electrolytes, so let me grab you some." I'm like, "I've got some in here," and I grabbed them, added them to water, gave them to her, and then I went to my office. I came back like 20 minutes later and she's bright-eyed and bushy-tailed, and working. I'm just like, "What the... What happened to you?" And I realized like, okay, I gave her some electrolytes, but this kind of change in her energy was very notable and very strange, and I was like, "This is interesting." And so I utilized them the next day. And usually, sometimes if I got a long day and if I'm recording a lot and doing multiple shows and doing interviews and media and all this stuff, around 4 or 5 o'clock, I might not really wanna be Chatty Cathy at that point. I might just wanna be a little bit more reserved. But it was like 4 or 5 o'clock and I was walking around in my backyard, and I'm just thinking about, "I haven't called such and such back yet," or like I've got... "I need to leave this voice text for such and such. I said I'd get back to him," whatever. I was just like thinking up people for me to get in contact with, which is not my personality, especially at the end of the day. And I was just like, "What is going on?" Maybe it's just I'm having a great day, but I had those electrolytes that day as well. It's just like I'm putting two and two together, I'm like, this might be something special here. And so I start to look into the science and contacting the creator as well, and one of the creators is actually somebody who's, for me, been such an inspiration and mentor. And I was shocked that I hadn't utilized or looked into these electrolytes sooner because of my level of respect for him. And I'm talking about New York Times best-selling author, Robb Wolf who's become a really good friend. And so having the science and having this connection and understanding the integrity, that's why I decided to really get on board with the incredible electrolytes from LMNT. Go to drinklmnt.com/model. And not only are you going to get the best electrolyte formulation based on hundreds of thousands of data points from different people, we're talking about high-level athletes to everyday folks on the optimal ratio and the most important electrolytes for performance, cognitive performance and physical activity as well, and no unnecessary sugars, no artificial colors, none of the nefarious stuff that we typically find in these "electrolyte drinks" that have become popularized in recent history, in particular through the lens of sport. Again, go to drinklmnt.com/model, get yourself hooked up with their incredible electrolytes. And when you go to that link, you're going to get a free gift, a free sample pack of electrolytes with multiple flavors with every purchase. Alright? So they're giving you a free gift right now, when you go to drinklmnt.com/model. Get hooked up with the best electrolytes in the world.

 

This episode is brought to you by Onnit. No list, no gifts. Here are just a few benefits of building muscles seen in peer-reviewed studies. Building some muscle mass can significantly improve your insulin sensitivity, improve your overall hormone health, improve your cognitive performance, improve your immune system, protect you against injuries and speed recovery, and defend your body against age-related degradation. This is just a small slice of what a little bit more muscle can do. Now the barrier of entry to building more healthy muscle and reaching a state of physical fitness is easier than ever. Having a few key pieces of equipment at your house can absolutely change the game for you. Kettlebells, steel clubs, maces, battle ropes, all of these phenomenal, multifaceted pieces of equipment are readily available to ship directly to your door. Go to onnit.com/model, and you're going to receive 10% off some of the most premier training equipment in the world. Simple piece of equipment that you can do dozens, if not hundreds of different exercises with. Plus, they've got incredible programs as well to teach you different techniques for unconventional training to truly create more functionality in your health and fitness. On top of all that, Onnit is also one of the world leaders in human performance nutrition. They've got the most remarkable pre-workout supplements and post-workout protein that you're going to find, all sourced from Earth-grown ingredients, nothing synthetic. They also have put their own products into real world clinical trials to affirm their efficacy. Again, go to onnit.com/model. That's onnit.com/model for 10% off everything they carry.

Direct download: TMHS_740_-_The_5_Biggest_Muscle-Building_Mistakes_-_With_Jay_Ferruggia.mp3
Category:general -- posted at: 7:00pm PDT

Have you ever wished you were better at remembering names? The ability to recall information isn’t just a matter of good memory or bad memory—it’s actually a skill we all have the ability to harness. My friend Jim Kwik is a world-renowned brain coach, speed reading expert, and an absolute powerhouse in the realm of accelerated learning and memory.

In his updated edition of Limitless, he unpacks how to increase your productivity, eliminate distraction, and master your habits in a post-pandemic world. He’s back on The Model Health Show to share powerful insights on how to enhance the power of your brain. You’re going to discover powerful tools becoming limitless in the capacity of your mind.

In this interview, you’re going to learn specific strategies to read faster, focus better, and reach your potential. As always, Jim is bringing knowledge and tips you can apply today to begin making improvements in your brain power immediately. Honored and excited to share this interview with the incredible Jim Kwik!

In this episode you’ll discover:

  • Why your brain is the most important wealth building device you have.
  • The most impactful skill we can all learn.
  • An important distinction between speed reading and smart reading.
  • Why reading is a powerful exercise for your mind.
  • The connection between success and a regular reading practice.
  • How to focus better while reading.
  • What subvocalization is.
  • How much faster you can read while using a visual pacer.
  • The connection between sight and touch.
  • How to learn to love reading.
  • What the reticular activating system is, and how to utilize it.
  • The best ways to improve your recall skills.
  • What the explanation effect is.
  • Why taking notes can improve your retention.
  • How to use retrieval to increase your memory skills.
  • What prasma is.
  • The four brain animals, and how to find yours.
  • Three things we can all control.

Items mentioned in this episode include:

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This episode is brought to you by Paleovalley. During the episode, I mentioned some research coming from UCLA and indicating that turmeric, namely one of the compounds in turmeric that's been identified called curcumin, has a potential to improve our memory. But to dig even a little bit deeper, there's a study that was published in the journal Ethnopharmacology, and it points to turmeric's potential in reducing the severity of both anxiety and depression. So we're not just talking about cognitive function, we're talking about mental health as well. Now, absolutely, we can add turmeric into different dishes. A curry, when you're in a hurry, can help to make you more present. And it's just one of those kind of home cooked, soothing things that we can get access to. But also, sometimes the dose makes the difference. So getting a more concentrated version, which is what's used in a lot of these studies, it's a concentrate of curcumin, or my preferred way is a concentrate of turmeric itself. Number one, it has to be organic, and also having the bio-potentiators that helps our cells to absorb it better. Why do I say turmeric over curcumin alone? It's because turmeric has thousands of other compounds. Dozens have now been identified that have remarkable benefits for the human mind and body. One of those is Ar-turmerone. And Ar-turmerone has been found, according to a study published in Stem Cell Research, has been found to increase neural stem cell proliferation by upwards of 80%. So we're talking about stem cells that actually help to create new cells. This process of neurogenesis, the creation of new brain cells, is something that's only recently been understood in science. And to be able to find specific foods and nutrients that can help this process to keep your brain youthful and your cognitive function at a high level, that's what makes turmeric so special. And the turmeric that I use is Turmeric Complex from Paleo Valley. Go to paleovalley.com/model, and you're going to get 15% off their phenomenal Turmeric Complex. Again, all organic, done the right way. And this is one of my supplements that I literally, I use this on a weekly basis, especially if I'm wanting to give my immune system a little bit of support, helping to reduce inflammation, to recover from workouts, and also, of course, helping to support my brain health. This is one of the things that I turn to on a regular basis, the Turmeric Complex from Paleo Valley. Go to paleovalley.com/model for 15% off.

 

This episode is brought to you by HVMN. One of the major reasons that people give for not being able to cook home cook meals on a consistent basis is not having the energy to do it. Energy can be one of our greatest assets and it can also be one of our greatest deficiencies. Obviously, our lifestyle factors play a huge role in the availability that we have to access energy. But there are a few recent discoveries that are adding to the energy equation like a few things ever have. Numerous studies, including a study published by the Federation of American Societies for Experimental Biology, or the FASEB Journal, found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. If this is about cognitive function, if this is about energy, you've got to utilize these ketones. But not just any run of the mill ketone esters that had its time in the sun, but something far better has been brought to the world by HVMN. Go to hvmn.com/model and you're going to get 30% off your first subscription order of Ketone-IQ. Ketone-IQ is now clinically proven to improve our cognitive performance and also bolster our energy for sports performance. In fact, studies have found up to 15% increased mean power output after recovery by utilizing ketones. And the bioavailability of Ketone-IQ is in a league of its own. Check out Ketone-IQ today. Go to hvmn.com/model for 30% off your first subscription order.


Life’s stressors are a normal part of human existence. In fact, your body’s stress response system is a critical survival mechanism that allows you to respond in the event of a threat. And while we can never entirely eliminate stressors in our lives, we can improve the way we respond to stress.

On this episode of The Model Health Show, you’re going to learn powerful strategies on how to improve your body’s natural stress responses. This compilation episode features three world leading experts on the topics of stress, adrenal health, and rewiring your brain. You’ll hear how habits like sleep, exercise, and nutrition can increase your resilience, and specific practices you can implement to optimally respond to stress.

Building your resilience to stressful circumstances is an impactful life skill we can all implement. This episode is bringing you powerful insights on how to decompress, heal, and become a healthier, happier version of yourself. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • What hormetic stressors are.
  • The connection between stress, metabolic rate, and weight loss.
  • What safety signals are.
  • How our DNA responds to modern stressors.
  • Why sleep is a powerful tool for adrenal function.
  • Which nutrients are critical for restoring adrenal health.
  • How aligning with the circadian rhythm can heal your body.
  • The physical effects of stress on the body.
  • What adrenaline and epinephrine are.
  • The #1 practice to change the way you handle stress.
  • What the benefits of morning sunlight are.
  • Three habits you can implement to anchor your stress response system.
  • The biggest factor that dictates whether stress is good or bad for us.
  • Practical ways to raise your threshold for stress.
  • How mindfulness can improve your immunity, mental health, and stress resilience.
  • What it means to be the lion.
  • The power your words have over your body.
  • How mindfulness can help improve the stress response from trauma.

 

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This episode is brought to you by Pique. if there was one beverage that is most correlated with reducing stress, it's tea. Now, the only tea that I knew about growing up was sweet tea. Alright, my grandmother would make sweet tea or I would go to different restaurants and order the sweet tea, matter of fact, when Lipton Brisk hit the scene, so this is sweet tea that was in bottles that you could buy from the vending machine, it was so full of sugar that it had this frosted appearance, it was like frosted tea, so I'm not talking about that abomination of tea. I'm talking about the storied traditional teas that have been utilized for thousands of years to support human health. Now, one of the most well-known and well-researched teas that help to manage and reduce stress is green tea, green tea contains a unique amino acid called L-theanine, this is one of the rare nutrients that's able to cross the blood-brain barrier with relative ease and impact the activity of a neurotransmitter called GABA, which helps to reduce anxiety and makes us to feel more centered and relaxed. Now, some teas like green tea might have a small amount of caffeine, but because of L-theanine, not only does it not have that stimulating effect, it actually helps to reduce and calm the nervous system, it's really a cool combination that's found naturally in green tea. Another way that L-theanine works to improve our focus specifically, which lack of focus can lead to more stress as well, if we're not able to focus on the things that we need to get done and just get overwhelmed, but a peer-reviewed study published in the journal, Brain Topography, found that L-theanine intake increases the frequency of our alpha brain waves indicating reduced stress, enhanced focus and even increases creativity. Now, this is the most important distinction about this conversation when talking about green tea, not all green tea is created equal, not in the slightest, quality matters immensely here more than ever, because not a lot of folks realize that even some organic teas are contaminated with heavy metals and microplastics, we wanna make sure that we're getting teas from the best source possible, and the green tea that I drink is a Matcha green tea, that's actually shaded 35% longer for extra L-theanine. It's the first quadruple toxin screened Matcha, and there's no preservatives, sugar, artificial flavors, none of that stuff, just the highest quality Matcha green tea in the world from Pique Life. Go to piquelife.com/shawn, that's piquelife.com/shawn. And you're gonna get access to some of their incredible bonuses for their different bundles, like free shipping, and also an exclusive 90-day risk-free guarantee, if you don't love their Matcha green tea or any of the products from Pique Life, you can send them back for a full refund. So they're really standing behind their tea quality, they go above and beyond, and highly recommend checking them out. It's piquelife.com/shawn, that's piquelife.com/shawn.

 

This episode is brought to you by Ettitude. As Dr. Wentz was closing with the importance of managing our sleep quality in order to help our bodies to manage stress effectively, it can be one of the biggest hangups causing excessive stress and an inability to adapt from stress if we're not sleeping well. It is a top tier concern, and we're gonna talk more about that with our next expert, which is going to blow your mind. Now, with that being said, what is one of the common things that's causing disruption with our sleep quality? Well, a growing body of data has shown that people with confirmed chronic sleep issues like insomniacs and other people in general population, but these folks tend to have a significantly warmer core body temperature at night when their body temperature is supposed to be going down. To help combat this issue, in this study, this was published in the journal, Brain, the scientists had participants wear thermo suits to lower their skin temperature less than one degree Celsius. This was so little that it didn't necessarily affect their core body temperature, but just the skin temperature. And they measured their impact objectively on their sleep quality. The study results found that participants didn't wake up as much during the night, and they actually spent more time in stages three and four deep sleep. And effectively, these folks were now having their sleep equivalent to people who didn't have notable sleep issues just by reducing the temperature a little bit on their skin surface. Now, what you wanna be aware of is not overheating your body with your bedding, and that's one of the common culprits. And in a new study, test subjects were randomly placed into one of two groups. One sleeping on conventional sheets, just the run of the mill stuff. And another group was sleeping on organic bamboo lyocell sheets from Ettitude. After compiling the data, the researchers found that, and they were actually objectively tracking their sleep quality, there was a 1.5% improvement in sleep efficiency for folks that were sleeping on the Ettitude sheets, which equated to an additional 7.2 more minutes of restorative sleep per night. Now, that might not sound like a lot, but you add that up, that's 43 extra hours of sleep per year doing the same thing they would've been doing, but their sleep efficiency, sleep quality was improved by sleeping on these sheets. And subjectively, after sleeping on these sheets, participants found that their mental alertness during the next day improved by upwards of 25% and 94% of people preferred sleeping on Ettitude Organic Bamboo lyocell Sheets. These are the sheets that I've been sleeping on for years and I can't tell you how much I love them. Check them out at ettitude.com/model. That's ettitude.com/model. Use the code MODEL15 at checkout, and you're gonna get 15% off of these incredible sheets. They're antimicrobial, self deodorizing, they're breathable, moisture wicking, and they also support thermo regulation. All right, so these sheets are something truly special. Head over there, check 'em out, ettitude.com/model.


Having a larger waistline is linked to a whole host of risks, including higher propensity for heart disease and diabetes. And while it isn’t possible to directly target belly fat through exercise and diet, there are some steps you can take to facilitate overall fat loss, resulting in a reduction of dangerous visceral fat.

Today’s guest, Thomas DeLauer, is an expert in the realm of diet and nutrition. His popular YouTube channel has amassed millions of subscribers with the mission of helping folks implement realistic and sustainable habits to optimize their health. On this episode of The Model Health Show, he’s diving into the science behind losing belly fat.

You’re going to learn the critical mechanisms behind belly fat, including the role of hormones, calories, macronutrients, and more. You’ll hear about the best types of exercise for reducing fat, how to simplify your diet for better body composition, and a whole lot more. Thomas has a wealth of knowledge in this space, and I hope you enjoy this interview.

In this episode you’ll discover:

  • What central adiposity is.
  • The difference between visceral fat and belly fat.
  • What the main culprits of visceral adiposity are.
  • How cortisol works in relation to belly fat.
  • Why so many people are skinny fat.
  • How trans fats are created, and how the body breaks them down.
  • The connection between leaky gut and inflammation.
  • What you need to know about trans fats in our food supply.
  • Why both excess sugar and excess fat can cause elevated blood sugar levels.
  • How the liver stores and utilizes glycogen.
  • Why processed foods create the perfect storm for accumulating belly fat.
  • The mechanisms behind how the body burns fat.
  • Which types of exercise are best for burning belly fat.
  • The truth about spot reduction.
  • What LISS is, and how to utilize it.
  • Thomas’ story of transforming his health.
  • The first thing you should do daily to start your day off right.
  • A meal prep tip to help you simplify your life.
  • How to create an environment that facilitates healthy choices.

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This episode is brought to you by LMNT. Now, one of the most essential things that enables our cells to literally talk to each other, that enables signal transduction are electrolytes. Electrolytes are minerals that carry an electric charge. Now, there's a certain electrolyte that has gotten drag through the media, through popular culture and really framed as a villain, and that electrolyte is sodium. Now, according to the FDA, over 70% of the sodium in the average American's diet is coming from ultra-processed fake foods. It's coming from ultra-processed foods, from things like Pop-Tarts and potato chips, and the list goes on and on, fast foods. This is where we're getting the bulk of our sodium intake, very low quality sodium and really a one-trick pony because there isn't just one type of electrolyte or one type of sodium. Sodium is one form of a salt. There's also potassium salts, there's also magnesium salts. There's many forms of magnesium, many forms of sodium. That highly refined sodium found in ultra-processed foods, that can be problematic, absolutely. But what happens when we start to shift away from having a diet largely made up of these ultra-processed foods and we're eating more real foods? Are we certain that we're getting the sodium that our cells really need to have a high level of communication and also to protect our metabolic health? Because a meta-analysis published in the Cochrane Database of Systematic Reviews uncovered that study participants placed on a low sodium diet did have slightly lower blood pressure in the short-term because that's what we often think about when reducing the sodium, is because of hypertension. So they found that lowering sodium intake did slightly lower blood pressure in the short-term, but they found that restricted sodium also led in the more medium to longer-term, eventually led to elevated triglycerides or blood fats, elevated stress hormones, and accordingly elevated blood pressure. So short-term, reducing sodium, reduces blood pressure, but if you do that for too long, blood pressure is going to be elevated. So there's a balance here. We need sodium. It is a critical nutrient to human health, but we don't want it coming in in that one-trick pony version from ultra-processed foods predominantly. And also a study that was published in the Journal Metabolism that was done by researchers at Harvard Medical School found that low salt intake directly increases insulin resistance in healthy test subjects. So with that being said, make sure that we're eating foods that are naturally rich in sodium, but also what I saw at my special guest recording studio, what we have here at our studio is the electrolytes from LMNT. Go to drinklmnt.com/model and you're going to get the highest quality electrolyte supplement in the world. And they're also, by the way, with every electrolyte purchase, they're going to send you a free bonus pack, a free gift as well. Now, a fascinating study published in the journal Neuron found that magnesium, which is one of the other electrolytes in LMNT, incredible ratios, magnesium is able to restore critical brain plasticity and improve our cognitive function, right? So our brain is critically dependent on sodium, magnesium, and potassium is the other key electrolyte in this equation. And LMNT has hundreds of thousands of data points on the optimal ratio of these electrolytes. And by the way, professional sports teams and all professional sports are utilizing LMNT now. Just because contractually they got to have Gatorade on the outside of that container on the sidelines. I'm telling you right now, I've got the inside information here. Many professional teams are now utilizing LMNT, and I know this because these high level athletes and teams are now partnering with LMNT. So again, it's something really special. It's getting away from all the highly refined sugar that's unnecessary to have in our electrolyte supplements and just delivering the high quality electrolytes that our bodies need to perform. Go to drinklmnt.com/model for a special gift of electrolytes with every purchase.

 

This episode is brought to you by HVMN. One of the major reasons that people give for not being able to cook home-cooked meals on a consistent basis, is not having the energy to do it. Energy can be one of our greatest assets, and it can also be one of our greatest deficiencies. Obviously, our lifestyle factors play a huge role in the availability that we have to access energy, but there are a few recent discoveries that are adding to energy equation, like a few things ever have. Numerous studies, including a study published by the Federation of American societies for Experimental Biology or the FASEB journal, found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. If this is about cognitive function, if this is about energy, you've got to utilize these ketones, but not just any run-of-the-mill ketone esters that had its time in the sun, but something far better has been brought to the world by HVMN. Go to hvmn.com/model, and you're going to get 30% off your first subscription order of ketone-IQ. Ketone-IQ is now clinically proven to improve our cognitive performance and also bolster our energy for sports performance. In fact, studies have found up to 15% increased mean power output after recovery by utilizing ketones. And the bio-availability of ketone IQ is in a league of its own. Check out ketone-IQ today. Go to hvmn.com/model for 30% off your first subscription order.

Direct download: TMHS_737_-_The_Truth_About_Belly_Fat_-_With_Thomas_DeLauer.mp3
Category:general -- posted at: 7:00pm PDT

When you think about improving your health, you probably consider implementing daily habits like preparing nutritious meals, adding more movement to your routine, and getting quality sleep. But before you can make lasting changes in those areas, you’ll have to cultivate the mindset and the environment that makes those healthy changes not only possible, but natural.

On this episode of The Model Health Show, you’re going to hear my interview on Sway in the Morning to promote the launch of The Eat Smarter Cookbook. You’ll hear how changing your mindset can upgrade your health and why changing your environment is the best way to make healthy choices automatic. You’re also going to hear some of my personal story, including the evolution of my career and my own health journey.

This interview contains powerful conversations on transforming your mindset, how ultra-processed foods are harming our health, how to approach health in a balanced way, and the important role that connection plays in dictating our health outcomes. I’m honored and excited to share this interview with you.

In this episode you’ll discover:

  • How I became interested in health.
  • The power of having an audacious goal.
  • Why empowerment is a key factor in changing your life.
  • The first domino in creating a change.
  • How your environment influences your health outcomes.
  • The major differences in food quality in the US vs. other countries.
  • What ultra-processed foods are.
  • How the healthcare industry and processed food companies profit from sick people.
  • What to consider about filtering water.
  • Why the term BPA free is misleading.
  • The critical role sodium plays in the body.
  • What percentage of the average American’s diet is ultra-processed foods.
  • The role of epigenetics in determining your health outcomes.
  • Why eating with your family can have powerful effects on your health.
  • How to create a culture of health and connection around the dinner table.

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This episode is brought to you by Four Sigmatic. Even when I'm traveling, I always bring along my four Sigmatic think coffee blend of organic coffee and dual extracted chaga and lion's mane mushrooms. I travel with their little travel packs and at home I'm making the full coffee grounds and the drip, it's a whole vibe that I do each morning for my wife and I. Especially when I'm traveling, I wanna make sure that my cognitive function and my immune system is on point. But it's really about immunomodulation and that's the power of these dual extracted medicinal mushrooms. They're clinically proven. We're talking mountains of peer-reviewed data affirming that they have immunomodulating capacity to help to uplevel or increase the activity of our immune system if needed, or to help bring down our immune system activity to make sure that it's not hyperactive. And in particular, Chaga mushroom has been shown to increase the production of something called superoxide dismutase, a super antioxidant in the human body that's really influential on the health and performance of our immune system. But also for that cognitive performance, lion's mane is pointed out by researchers at the University of Malaya where they discovered that it is able to increase the activity of something called nerve growth factor in our brain. Nerve growth factor is essential in the regulation of growth, maintenance, proliferation, and survival of various brain cells. That is powerful stuff. In a study published in biomedical research test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given lion's mane or a placebo for four weeks. The participants who use lion's mane significantly reduced levels of irritation and anxiety than those in the placebo group. The researchers stated, "Our findings show that lion's mane intake has the possibility to reduce depression and anxiety." There are solutions out there. But again, we don't know, we don't know. It's all about education. It's all about empowerment. Head over there, check them out. It's foursigmatic.com/model. That's foursigmatic.com/model. Check out their incredible think blend. You get 10% off storewide, by the way. And in addition to their coffee blends, they also have a wonderful hot cacao or hot cocoa blend that has reishi mushroom in there. They also have elixirs themselves. So if you're not a big fan of coffee, you can get the lion's mane itself, cordyceps, chaga, and many other wonderful things. So again, head over there, check them out, foursigmatic.com/model for 10% off.

 

This episode is. Brought to you by PaleoValley. I've got some very bad news for you about vitamin C supplements. Most people have no idea that typical vitamin C supplements are made from corn syrup or corn starch derived from GMO crops. The synthetic ascorbic acid found in most vitamin C supplements is structurally similar to naturally derived whole food sources of vitamin C, but they are not the same thing. Whole food and whole food concentrates of vitamin C have hundreds of other bioactive cofactors that make vitamin C work miraculously in our bodies. While synthetic vitamin C is the very definition of a one-trick pony. In fact by being devoid of essential cofactors Synthetic vitamin C supplements can be outright harmful to your health. For instance, a 2013 study published in the Journal of the American Medical Association Internal medicine found that participants taking synthetic vitamin C supplements had twice the risk of developing kidney stones. Another study from researchers at USC found that a daily dose of synthetic vitamin C thickened the walls of participants arteries two and a half times faster than those not taking the synthetic supplement. This is absolutely insane because, number one, it's one of the most popular standalone supplements in the world and commonly found in most multi-vitamins. Number two, whole food based, whole food concentrates of real Vitamin C are remarkably effective in lowering the risk of cardiovascular disease even in people engaged in high-risk behaviors like smoking. A randomized placebo-controlled study published in the Journal of Cardiology had 20 smokers Consume a whole food concentrate of vitamin C in the form of camu camu berry daily over the course of a one-week study. And it led to significantly lowered oxidative stress and lowered inflammatory biomarkers. What's more there were no changes in these markers in the placebo group who received an ordinary Synthetic vitamin C supplement. Because of the damage humans have done to the soil microbiome Levels of vitamin C are notably lower in typical foods. That's why I've been utilizing a whole food vitamin C concentrate blend of camu camu berry, Acerola cherry, and amla berry for years. And I'm on a mission to spread awareness about this and get people off Synthetic vitamin C supplements. The essential C complex from Paleovalley is all organic, no synthetic ingredients, and no fillers. Plus it has a 60-day 100% money-back guarantee, so if you aren't absolutely thrilled with it, you'll receive a full refund. No questions asked. Go to paleovalley.com/model right now, and you'll automatically receive 15% off of your order at checkout. Vitamin C is critical for our immune system health, but also the health of our heart, our brain, our skin and so much more. Target organic whole food sources of vitamin C, and if you're going to supplement, make sure it's a whole food concentrate and not synthetic vitamin C. Go to paleovalley.com/model. That's paleovalley.com/model right now for 15% off. And now back to the show.


What is the underlying factor that drives humans to engage in behaviors that are damaging? Whether it’s gambling, drinking, or eating to excess, it’s not uncommon in our society for folks to get sucked into repetitive, detrimental habits. It turns out, there’s an evolutionary foundation behind this behavior, and it’s the topic of the new book, The Scarcity Brain.

Today’s guest, Michael Easter is a professor and the author of The Comfort Crisis and The Scarcity Brain. His work encompasses the idea of utilizing modern science and evolutionary wisdom in order to lead healthier, more fulfilled lives. He joins this episode of The Model Health Show to share the fascinating science of scarcity, moderation, fixation, and happiness.

You’re going to learn about the scarcity loop and how it drives us to repeat unhealthy habits. We’ll talk about the psychology of gambling, overeating, excessive screen time, and so much more. If you want to break the cycle of constantly craving more, this interview will help you create meaningful change. I hope you enjoy this interview with Michael Easter!

In this episode you’ll discover:

  • The interesting ways our society has removed discomfort from our daily lives.
  • Why there’s an evolutionary mismatch between our drive and our environment.
  • What scarcity brain means.
  • Why moderation is so difficult for most folks.
  • What we can learn about human drive from slot machines.
  • Three main components of a behavior loop.
  • Examples of the scarcity loop in our modern world.
  • The psychology of gambling.
  • What pigeon studies on gambling can teach us about stimulation.
  • How the theory of optimal stimulation explains addiction.
  • Why slot machines became more popular after a few simple tweaks.
  • How humans evolved to overeat.
  • The fascinating history of snacking.
  • Three v’s of a popular snack.
  • Why ultra-processed foods are easier to overeat.
  • Three ways to fix your craving mindset.
  • How scarcity cues can impact our behavior.
  • The internal cues that prompt us to pick up our phones.
  • How boredom can enhance creativity.

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This episode is brought to you by Organifi. Today, more than ever, because of all the stress inputs and how our bodies are processing the data that we're being exposed to, we very often need a little bit of a support. That's where the term supplement should come in at. Supplements should not replace an already healthy diet. It should supplement, it should fill in minor gaps. It should help us to be able to go above and beyond so that we're running on all cylinders. Now, we've existed recently in recent generations in the paradigm of the "multivitamin", and the data is now pointing to the fact that there is a very big difference in synthetic versions of vitamins versus real whole food versions of those same vitamins. Just because the the chemical equation is the same does not mean that it's impacting our health the same way. Take for example, essential nutrient vitamin E. This nutrient is important for healthy function of your cardiovascular system, cognitive performance, and even the health of your skin. Well, the study published in the American Journal of Clinical Nutrition determined that natural food-based vitamin E, has nearly twice the bioavailability of synthetic vitamin E. So again, the data is now becoming more and more clear. Just because we get a "multivitamin" that has these synthetic versions of these essential nutrients, does not mean that our cells can actually utilize it. So when we're looking at fortifying our nutrition, providing ourselves with an abundance of essential nutrients, we wanna do this with number one, real whole foods. And number two, real food concentrates. Superfood concentrates. This is why I'm such a huge fan of Organifi. Organifi provides organic whole food-based superfood concentrates superfoods like chlorella, for example, which is incredibly rich in Chlorophyll, which a study published in the Journal Appetite found that chlorophyll can aid in weight loss and reduce the urge to eat hyper-palatable foods. But it also has remarkable micronutrients like Lutein and Zeaxanthin that helps with our cardiovascular system, with our vision and much more. These foods go above and beyond with their nutrient density. And on top of that, a double-blind placebo controlled study published in the journal Clinical and Experimental Hypertension found that Chlorella was able to normalize blood pressure of test subjects with hypertension. So when I'm saying these foods are superfoods, I'm not exaggerating. We're talking about science backed, we're talking about real. If we're talking about a multivitamin, this is where you need to turn, Whole Food concentrates. Organifi's Green Juice contains chlorella, spirulina, ashwagandha, coconut, and it comes together in this really refreshing beverage that's easy to make, easy to travel with as well. They have these great go packs and providing our families with real whole food-based complimentary nutrition. Go to organifi.com/model. You get 20% off their incredible Green Juice Blend. They also have a great Red Juice Formula Gold highlighting organic turmeric as the foundational ingredient in that formula. And so much more. Organifi is doing stuff the right way, organic, cold processing, organic whole food-based nutrition at organifi.com/model. That's organifi.com/model for 20% off storewide.

This episode is brought to you by Four Sigmatic. The human brain is the most powerful pharmacy in the universe. And I'm saying that because every single thought that we think creates correlating chemistry in our bodies and that biochemistry is designed uniquely for you. It's beyond bio identical hormones or neurotransmitters. These are designed specifically for your own receptor site. So what you're making within your own body based on your thoughts, your perception of reality, is of the utmost importance. And obviously, thoughts of stress and anxiety, and worry and fear, these are going to create cascades that make us feel a certain way. The same with more positive and affirmative feelings and thoughts of joy, of love, of connection. But all of our emotions matter. Now, the thing is, if we're talking about health and longevity, we want to make sure that we're stacking conditions to have more positive, affirmative thoughts and buffer us from the stressful thoughts that we are inevitably going to have. Now, our sleep hygiene, our movement practices, and also our nutrition are of the utmost importance in helping to modulate these things. And when it comes to managing stress, there is one particular story, tea that has been utilized for thousands of years that stands head and shoulders above the rest. A study published in Biomedical Research found that test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given lion's main medicinal mushroom or a placebo for four weeks to monitor their metabolic and psychological impact. The participants who utilize lion's mane had significantly reduced levels of anxiety and irritation than those in the placebo group. The researcher stated, quote, our results show that lion's main intake has the possibility to reduce depression and anxiety unquote. Not only that, scientists at the University of Malaya discovered that compounds in lion's mane are able to significantly improve the activity of a nerve growth factor in the brain. Nerve growth factor is essential in the regulation of growth, maintenance, proliferation and survival of various brain cells. If we want to have a healthy brain and protect our brain cells, which we don't have, the regenerative activity of brain cells like we do other cells in our bodies, we've got to take care of our brain cells. This is one of the few things ever discovered that has that protective capacity for me and my family. We want to make sure that the medicinal mushrooms that we're utilizing lions mane, chaga, rishi, and the like are all done via a dual extraction to make sure that we're getting these bio active compounds in a more full fashion. So via a hot water extract and an alcohol extract, there's one company that's doing that and infusing these incredible medicinal mushrooms into things like organic coffee, organic hot cocoa, and I'm talking about the folks at Four Sigmatic. Go to foursigmatic.com//model you get 10% off store wide of all of their incredible medicinal mushroom elixirs, cocos, and their organic coffee blends as well. Today I actually had the lions main and chaga organic coffee blend. This is one of those things, of course, it puts you on ten, but it helps you to modulate and manage your energy. It's not one of those things where you get this jolt of energy and then it leaves you lagging later on. It's very steady, mild mannered behavior and also helping to really activate the cognitive function that we're looking at when we're talking about things like lion's main, medicinal mushroom. Can get 10% off store wide plus more. They got some incredible packages that you've got to check out in specials over at foursigmatic.com//model. Go to foursigmatic.com//model for 10% off store wide and more.


There are a variety of smart lifestyle strategies you can use to lower your stress levels, including practicing meditation and deep breathing, getting adequate sleep, and exercise. But did you know that the food you eat has the potential to both reduce stress and cause stress? Food is a critical, yet often overlooked, piece of stress management.

If you’re looking for strategies to reduce your overall stress load, it’s important to understand how nutrition impacts stress, and vice versa. On this episode of The Model Health Show, you’re going to hear the science of how food can reduce stress and cause stress. You’re also going to learn actionable steps you can take to ensure a healthier overall stress load with specific foods and behaviors.

Learning strategies to modulate our stress responses is something we can all benefit from, so I hope this episode provides a ton of value to you. The bidirectional relationship between food and stress is a fascinating one, so click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • What percentage of physician visits are caused by stress related illnesses.
  • The connection between stress and cardiovascular events.
  • What stress is, and how your overall stress load is compiled.
  • The definition of gastrophysics.
  • What role perception plays in your food preferences.
  • The surprising findings of the sonic chip experiment.
  • How texture can influence our food experiences and enjoyment level.
  • Specific examples of snacks that incorporate various food textures.
  • The connection between carbohydrates and serotonin production.
  • How consuming fermented foods can improve your mental health.
  • The health benefits of consuming chocolate.
  • How eating with others can act as a defensive mechanism against stress.
  • Why eating increases immune activity.
  • The connection between ultra-processed foods and psychological stress.
  • Why chewing thoroughly is critical for your health.
  • The two main things you should include while eating to reduce your stress load.

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This episode is brought to you by Foursigmatic. What's another science backed food that can help to support the reduction of stress? Well, this one is actually traditionally used as a beverage, but it also is used culinary ways today in different food preparations. And I'm talking about Lion's Mane medicinal mushroom. I just went to a farmer's market the other day and there was a table there that had this wide variety of different medicinal mushrooms and Lion's Mane was there as well, and some folks who were getting the Lion's Mane to use it in different dishes. But traditionally it's gonna be a decoction or hot water extraction to kind of break down and extract these compounds that I'm about to share with you because within Lion's Mane, a study published in biomedical research found that test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given Lion's Mane or a placebo for four weeks. The participants who use the Lion's Mane significantly reduce levels of irritation and anxiety than those in the placebo group. Alright, so we're talking about a reduction of agitation, a reduction of stress. The researchers stated "Our results show that Lion's Mane intake has the possibility to reduce depression and anxiety." That's special, man, that is really special. And as mentioned, you wanna make sure that this is a dual extraction to really get all the compounds from the mushrooms. This is why I'm such a huge fan of Four Sigmatic. I have Lion's Mane almost every day. So whether it's in the Lion's Mane Organic Coffee along with Chaga medicinal mushroom, or it's the Lion's Mane Elixir itself, this is one of those staples in my household for sure. Huge fan of Lion's Mane, and you could check them out. Go to foursigmatic.com/model, that's foursigmatic.com/model. You get 10% off storewide. Four Sigmatic really is the best. They've been such a huge supporter. We're a big supporter also of the movement with Eat Smarter and Eat Smarter Family Cookbook as well and just providing great gifts and things for giveaways and support just to really help with this movement with family wellness. So definitely appreciate Four Sigmatic. Go to foursigmatic.com/model for 10% off.

This episode is brought to you by Organifi. For this one, we're gonna look at a spice. This one is turmeric. Turmeric has been found to improve insulin sensitivity, reduce blood fats, and directly act upon fat cells. Plus research published in the Journal of Ethnopharmacology points to turmeric's potential in reducing the severity of both anxiety and depression. Yes, we can add some turmeric to different recipes. However, to get a truly therapeutic amount of it, I'm a huge fan of making a turmeric latte. And for that, my favorite turmeric latte is from Organifi Gold. Organifi Gold not only has an incredible source of organic turmeric, but also combines magnesium, Rishi, and other incredible ingredients that really help to reduce stress in the human body. They made that product so intentionally utilizing the highest quality ingredients and just making it easy to enjoy the process of getting well and getting these powerful nutrients into our bodies. For the Organifi Gold, go to organifi.com/model. That's organifi.com/model. You get 20% off storewide, so they're gold formula, they're Organifi green juice, which I mentioned spirulina a little bit earlier. It's one of the highlighted ingredients in the Organifi green juice. But in this particular instance, if we're talking about reducing stress, Organifi Gold is my favorite.

This episode is brought to you by LMNT. Part of the response of the human body where we're not satiated and we're wanting to eat more and more and more is that we're not getting in the nutrients that our bodies are screaming for. Now with that lack of nutrients, by the way, this is where it's about being intentional when we're making our food choices to make sure that we're eating nutrient rich foods as much as possible. And to compliment with that in particular, there's a certain category of nutrients that are really important in helping to modulate stress. And this is where electrolytes can be valuable for everybody, especially those who are not getting copious amounts of these stress modulating electrolytes in their diet. A plethora of studies have proven the benefits of electrolytes on mental health and stress management. For example, a study cited in the journal of physiological reports titled Sodium and Potassium Excretion Predict Increased Depression in Urban Adolescents uncovered the overlooked role of electrolytes and mental health, in particular low potassium. And the sodium intake that's largely coming from ultra-processed foods is creating more mental health issues in our citizens. And of course, by the way, don't forget about magnesium when we're talking about this interplay with electrolytes. Magnesium has too many studies on reducing symptoms of anxiety and depression and releasing abnormal amounts of stress, helping us to metabolize stress. Then we can even mention, there are mountains of studies on the benefits of magnesium and so keep that in mind. This is why I'm a huge fan of course, of getting in our electrolytes in our food, but also supplementing with high quality electrolytes. I'm not talking about Gatorade, I'm not talking about Powerade, I'm not talking about any of that garbage. I'm talking about high quality electrolytes with science-backed data points that is not containing unnecessary sugars and food dyes for me and my family. This is something that I travel with this as well. It was really helpful. These are those small things you pick up traveling coast to coast to New York City, really helping me to adjust. I'm always traveling with my element electrolytes. Go to drinklmnt.com/model. That's drinklmnt.com/model and they're going to send you a free electrolyte sample pack with every purchase. So whatever electrolytes that you get, they're gonna send you a sample pack to try out their other varieties of electrolytes as well. So such a cool gift that they're giving for folks. Go to drinklmnt.com/model. Truly element is in a league of their own when it comes to electrolytes.

Direct download: TMHS_734_-_How_Food_Reduces_And_Causes_Stress.mp3
Category:general -- posted at: 7:00pm PDT

Cooking meals together in the kitchen with your kids and family creates long-lasting memories. Sometimes starting small with making your own meals alongside others can help others build strong eating habits. Cynthia was inspired after seeing a study that the future generation may not live past their parents and it all leads to how we eat.

Cynthia Garcia is the founder of the Institute of Transformational Nutrition and Modern Life Coach School. She has been featured on The Dr. Phil Show, The Doctors, and the TODAY show. She shares her knowledge of the best techniques, tips, and methods of transforming the way you eat and your overall health habits through the Institute of Transformational Nutrition.

In this interview, she speaks with Shawn on how to grow good eating habits with your children so they may live a long healthy life. It’s all based on the culture in your home or based on the culture you are exposed to around you.  Cynthia Garcia shares her 3 pillars of transformational nutrition and how to change the culture in your home to stronger, healthier relationships in your home, family, and friends. 

In this episode you’ll discover:

  • Why nutrition is not just about what you eat
  • The 3 pillars of transformational nutrition
  • How creating rituals can make family meals fun
  • How to get kids involved in cooking
  • How to make transformational change in your family’s health
  • How changing your mindset can change how you eat
  • How surrounding yourself with other people can help you learn
  • How to grow by immersing yourself in new cultures
  • How the stories we tell ourselves create our environment
  • Simple ways to put transformation into practice

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“Negative perception of aging was the strongest correlation to accelerated biological aging” ~ Mike Mutzel

A new 40-year study gives new life to— “The older the violin, the sweeter the music.” Believing that is true, having a positive outlook on aging, has been proven to slow the biological aging process. Small changes are the starting point for longevity and those changes begin inside our minds. My guest and I break down the details and give you a ton of actionable steps to take toward longevity.

Mike Mutzel, aka Metabolic Mike, is a four-time guest who holds a Bachelor of Science degree from Western Washington University. Also has a Masters in Clinical Nutrition from the University of Bridgeport, is an Institute for Functional Medicine graduate, and he’s a legend in the health and fitness arena. Mike is also a successful author, and founder of MYOXCIENCE Nutrition.

Listen as Mike and I dig into the ongoing Dunedin Study that has spanned 40 years. Learn how you can use the findings to slow the aging process without sweeping lifestyle changes. Simply making up your mind that you have control over your biological age has been proven to get the ball rolling on longevity. Get ready to take notes because this episode is full of science-backed steps anyone can take to fight off Father Time and avoid total dependence on pharma-fixes, while feeling better mentally and physically.

In this episode you’ll discover:

  • A 40-year study highlighting factors affecting how we age
  • How mind over matter is true with aging
  • A commercially available test to view your biological age
  • The army of unhealthy factors afflicting us daily and ways to combat them
  • Why you should train for balance and proprioception
  • Grandkids’ effect on aging
  • Easy effective cognition exercises
  • What a study on grip strength tells us about biological aging
  • Surprising facts on cholesterol’s link to reaching 100 years old
  • Impactful tips on clearing your body of environmental toxins
  • Alarming facts about pesticides that make farmers markets more appealing
  • In-depth breakdown of weight loss drugs like Ozempic
  • Mindful eating and other gut health insights
  • Ways to lose weight naturally without $300/month prescriptions
  • A key side-effect of unnaturally curbed appetite
  • Thyroid and pancreatic concerns with Ozempic
  • How grace toward yourself and micro changes can lead to improved health

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This episode is brought to you by Onnit. I wanted to share something with you that's the result of a couple of studies looking at how a certain fat can actually help to burn fat. A randomized double-blind study published in the International Journal of Obesity and Related Metabolic Disorders placed participants on a reduced calorie diet that included either supplemental MCTs, medium chain triglycerides, or supplemental long-chain triglycerides, or LCTs. After the data was compiled, it was revealed that the group who included MCT oil lost more weight, eliminated more body fat, and experienced higher levels of satiety. Again, same calorie-restricted diet, but adding in the MCTs led to more fat loss. Another study, this was cited in the International Journal of Obesity and Related Metabolic Disorders as well as a separate study. And this revealed that MCTs are able to boost oxidation of stored fat while increasing our satiety at the same time, so burning fat while we're still feeling satisfied. Now here's why this matters. The study also noted that MCTs enabled study participants to retain more of their muscle mass during the weight loss process. So this was supportive of not just weight loss but actual fat loss and retention of our lean tissue. There's something special about MCT oil, but as with everything today, the sourcing is critically important. This is pretty much a daily thing for me, having some MCT oil included somewhere in my nutrition protocol, whether it's blended into a tea or coffee or a smoothie or a salad dressing, there are so many different ways to utilize MCTs, but where you get it from truly does matter. We have to make sure that we're getting our MCT oil from companies that have integrity, that have high-quality sourcing, and also avoiding a lot of toxicants that come along with a lot of supplements today. For my MCT oil, I'm getting it from Onnit. Onnit is a premier human-performance company. And when you go to onnit.com/model, you get 10% off their incredible MCT oil. That's onnit.com/model, you get 10% off their MCT oil and all of their health and human-performance supplements and foods. All right? Huge fan of Onnit, it's a staple in my superfood cabinet. Head over there, check them out, onnit.com/model for 10% off.

This episode is brought to you by HVMN. I wanna share something with you that has been fueling my workouts recently. Numerous studies, including a study published by the Federation of American Societies for Experimental Biology, AKA, the FASEB Journal, have found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone, and because of this, something that... Listen, there are so many different supplements that are out there on the market, very few things do you experience a change the first day. Now, this isn't true for everybody, but for me, this was the case, I was shocked. I actually took time stepping away from everything else that I was doing as far as supplementation around training, gave myself a break, and then did this with a lot of focus and intention to see, Hey, what are the kind of results that I could see by utilizing Ketone-IQ? And I was really just blown away. My stamina was significantly increased, but more so, my recovery afterwards, it was really impressive. I just felt like I could do so much more than I normally do. And I'm somebody who really prides myself on being a high performer and being able to really challenge my limits and do exceptional things. And so to do what I was typically doing and then have energy left in the tank, I was just like, "Wow, this is something special, I need to tell more people about this." So right now, you can head over to hvmn.com/model, and they're going to give you 30% off of your first subscription order, it'll be taken off automatically at checkout. And I'm telling you, this is the real deal. Go to hvmn.com/model, check out Ketone-IQ today. 

This episode is brought to you by Paleovalley. I've got some very bad news for you about vitamin C supplements. Most people have no idea that typical vitamin C supplements are made from corn syrup or corn starch derived from GMO crops. The synthetic ascorbic acid found in most vitamin C supplements is structurally similar to naturally-derived whole-food sources of vitamin C, but they are not the same thing. Whole food and whole-food concentrates of vitamin C have hundreds of other bioactive cofactors that make vitamin C work miraculously in our bodies, while synthetic vitamin C is the very definition of a one-trick pony. In fact, by being devoid of essential cofactors, synthetic vitamin C supplements can be outright harmful to your health. For instance, a 2013 study published in the Journal of the American Medical Association Internal Medicine found that participants taking synthetic vitamin C supplements had twice the risk of developing kidney stones. Another study, the researchers at USC found that a daily dose of synthetic vitamin C thickened the walls of participants' arteries two and a half times faster than those not taking the synthetic supplement. This is absolutely insane because, number one, it's one of the most popular standalone supplements in the world and commonly found in most multivitamins. Number two, whole-food based, whole-food concentrates of real vitamin C are remarkably effective in lowering the risk of cardiovascular disease, even in people engaged in high-risk behaviors like smoking. A randomized placebo-controlled study published in the Journal of Cardiology had 20 smokers consume a whole-food concentrated vitamin C in the form of camu camu berry over the course of a one-week study. And it led to significantly lowered oxidative stress and lowered inflammatory biomarkers. What's more? There were no changes in these markers in the placebo group who received an ordinary synthetic vitamin C supplement. Because of the damage humans have done to the soil microbiome, levels of vitamin C are notably lower in typical foods. That's why I have been utilizing a whole-food vitamin C concentrate blend of camu camu berry, acerola cherry, and amla berry for years, and I'm on a mission to spread awareness about this and get people off synthetic vitamin C supplements. The essential C complex from Paleovalley is all organic, no synthetic ingredients and no fillers, plus it has a 60-day 100% moneyback guarantee, so if you aren't absolutely thrilled with it, you'll receive a full refund, no questions asked. Go to paleovalley.com/model right now and you'll automatically receive 15% off of your order at checkout. Vitamin C is critical for our immune system health but also the health of our heart, our brain, our skin and so much more. Target organic whole-food sources of vitamin C, and if you're going to supplement, make sure it's a whole food concentrate and not synthetic vitamin C. Go to paleovalley.com/model, that's paleovalley.com/model right now for 15% off.


Building and maintaining muscle mass is one of the most important (yet underappreciated) components of overall health and longevity. Having sufficient muscle mass plays a critical role in immune function, metabolism, resiliency and recovery, and so much more. On this episode of The Model Health Show, Dr. Gabrielle Lyon is back to discuss the amazing benefits of having adequate muscle mass on your frame.

Dr. Gabrielle Lyon is a board-certified family medicine and fellowship-trained physician in nutritional sciences and geriatrics. She is also the author of the new book, Forever Strong: A New, Science-Based Strategy for Aging Well. Dr. Lyon is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention.

In this interview, Dr. Lyon is sharing the science behind how building muscle influences our health outcomes. You’re going to learn how skeletal muscle impacts everything from your metabolism to your immune system and your longevity. We’re also having powerful conversations about teaching your children to take care of their bodies, simple ways to optimize muscle mass, and the empowering truth about earning muscle. Dr. Gabrielle Lyon is passionate about sharing the value of building muscle for long-term health, and I hope this interview inspires you to reap the benefits of earning muscle!

In this episode you’ll discover:

  • How loss of muscle mass impacts morbidity and mortality rates.
  • Why obesity is a side effect of unhealthy skeletal muscle.
  • The connection between muscle mass, the immune system, and hormones.
  • What myokines are, and the role they play in immune health.
  • How your muscles function as a metabolic sink.
  • The main site for glucose disposal in the body.
  • What happens when muscle is infiltrated with fat.
  • The definition of obesogenic sarcopenia.
  • How muscle protein synthesis can be blunted.
  • Why skeletal muscle is a nutrient sensing hormone.
  • How sleep deprivation can impact your ability to increase muscle mass.
  • What it means to live a muscle-centric life.
  • The minimum amount of resistance training you should incorporate into your routine.
  • How your muscle mass impacts your quality of life as you age.
  • The connection between testosterone levels and muscle.
  • How children can reap the benefits of resistance training.
  • Two simple ways to optimize muscle mass.
  • How much protein your body needs.
  • The history of dietary guidelines in the US.

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This episode is brought to you by Onnit. Obviously real food sources, dense protein sources of real food are critical, but sometimes we're not getting in the adequate amount of protein that our bodies need to get the results that we want. And so a lot of folks look to protein supplements, and there are a ton of protein supplements available on the market today, from plant source to animal source. But the vast majority of clinical evidence supporting the benefits of using a protein supplement are from studies done on whey protein. A randomized double-blind study published in the Journal of Nutrition, found that overweight test subjects who are instructed to consume whey protein daily for 23 weeks, lost more body fat, had greater loss in waist circumference and had a greater reduction of circulating ghrelin levels. That is our major hunger hormone, compared to test subjects who were taking soy protein or an isogenic carbohydrate drink. What's really interesting about this study is that the test subjects were not instructed to make any other dietary or lifestyle changes, they just started losing more belly fat by adding in whey protein. That's really something remarkable to pay attention to, and by the way whey protein is not a new invention, Socrates the father of modern medicine utilized whey protein, it was called serum, in their particular dialect, of course, but effectively that's what the translation is. So this has been around for a very long time and it's the most science-backed form of protein, so whatever protein you subscribe to, just make sure you get the best quality possible. And you're gonna find the best quality possible whether it's grass-fed whey protein or a plant-based protein from Onnit, go to onnit.com/model, that's onnit.com/model. And you will find the highest quality protein supplements in the world. Onnit is a health and human performance focused company that even puts their supplements through clinical trials, through randomized controlled trials to see their efficacy. So they're going above and beyond, go to onnit.com/model, check out their grass-fed whey protein, it's amazing and of course, if you're subscribed to a plant-based protocol their plant-based protein is just the best, it just is. My oldest son actually he utilizes it, it's his favorite protein when he's doing a plant-based protocol, some people just their body jives better with certain things and we have to honor that. But we wanna have delicious experiences and we wanna have things that taste good and also feel good in our bodies. So Onnit is that deal check them out, go to onnit.com/model

This episode is brought to you by LMNT. Neuroplasticity, the ability of the human brain to grow and adapt and evolve and really to unlock our superhuman capacity is driven by our experiences, our practices, our activities, but also our nutrition. Fascinating new research published in the journal Neuron found that magnesium, this key electrolyte is able to restore critical brain plasticity and improve overall cognitive function. Again, neuroplasticity is the ability of our brain to change and adapt. Now, this is one key electrolyte, but it works in tandem with other electrolytes like sodium. Sodium is critical for maintaining proper hydration of the human brain. If you didn't know this, the human brain is primarily made of water. We're talking somewhere in the ballpark of 75, upwards of 80% water. It's so important because just a small decrease in our body's optimal hydration level, what's noted in the data, just a 2% decrease in our baseline hydration level can lead to dramatic cognitive decline, helping to sustain and maintain proper hydration levels in the brain. Sodium is critical in that. And also researchers at McGill University found that sodium functions as a "off on switch" for specific neurotransmitters that support our cognitive function and protect our brains from numerous degenerative diseases. Right now, the number one electrolyte company in the world is delivering a gift for new and returning customers with each purchase of LMNT. That's LMNT, the number one electrolyte in the market. No binders, no fillers, no artificial ingredients, no crazy sugar and sweeteners. My friend's son was just over at our house and my son, my oldest son Jordan, was training them, taking his teammates through some workouts. And we opened the freezer and there's a bottle of Gatorade, that's a bottle of Gatorade in our freezer. And my wife's like, whose is this? 'Cause we know we don't roll like that. We don't mess with the gators. All right. We don't mess with the Gatorades. And we knew who it was, it was one of his friends. And he came in, he's like, well, at least this is the no sugar kind. And then I go through some of the ingredients with him and I find those curve balls of like, here's where they're sneaking in these artificial ingredients and things that the human body has no association with. But you know, he's taken a step in the right direction by, by being in our environment. So, you know what I did? I put the LMNT in his hand. Alright, make sure that he's got the good stuff, the very best stuff. And also this is backed by peer-reviewed data in a huge body of evidence. When we're talking about the folks at LMNT, that's LMNT. Go to drinklmnt.com/model and you're going to get a special gift pack with every purchase, whether you're a new or previous customer to LMNT. So again, this is a brand new opportunity, free gift pack with every purchase over at LMNT. Go to drinklmnt.com/model.


Having strong, healthy relationships can positively impact your health in a myriad of ways. And since the beginning of human existence, we have connected with each other over the experience of food. Food has the power to cultivate strong bonds, encourage unity over shared interests and values, and bring families and communities together.

On this episode of The Model Health Show, you’re going to learn about how relationships impact your health and longevity. You’ll hear the data behind the numerous benefits of a shared family meal and how to implement this practice into your routine. You’ll also learn five practical strategies for creating intentional connections around food.

Our relationships are at the foundation of our health and well-being, and creating connections around food can create a ripple effect of benefits. Click play to hear the fascinating science behind the #1 controller of your health and fitness!

In this episode you’ll discover:

  • The #1 element that impacts human health and longevity.
  • How humans have evolved sharing meals.
  • Why food is the cornerstone of many relationships.
  • How we evolved to connect over food.
  • The science on what happens when families eat together.
  • How eating meals with other can prevent chronic diseases.
  • The minimum effective dose to reap the health benefits of a shared family meal.
  • How a family meal can impact rates of stress and tension.
  • The relationship between oxytocin and cortisol.
  • What percentage of families eat together on a regular basis.
  • How your culture influences your cravings.
  • What percentage of the average American’s diet is ultra-processed foods.
  • The importance of scheduling family meals.
  • How to get your children excited about implementing more family meals.
  • Why a pre-meal ritual can encourage more connection.
  • How to practice more presence during family meals.
  • Why a post-meal experience can trigger a dopamine release in the brain.

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This episode is brought to you by Four Sigmatic. So even getting together with your friends or a friend of yours for lunch or for a cup of coffee, all of these things count. All right? All of these things count, and you can even invite them over for some really good coffee. All right? And you already know we're about, we're about organic and medicinal mushroom infused, like Chaga, one of the most remarkable sources of antioxidants ever discovered, noted in purview data to be very effective at reducing the impact of cancer. We also see Chaga being one of the natural elements that helps to produce or induce more production of something called Superoxide dismutase, a really powerful master antioxidant in the human body that is part of the reason why it's so effective at targeting cancer cells. So Chaga, Lion's Mane noted in multiple studies to help to reduce anxiety and even to stimulate the production of new brain cells. And this is from researchers at the University of Malaya, and they're studying it for its neuroprotective benefits. And so, am I just randomly picking two powerful medicinal mushrooms and organic coffee together? No, that's what I had today. That's what I had today from the incredible folks at Four Sigmatic. All right, go to foursigmatic.com/model, and you get 10% off their incredible think blend. That's their think blend, because it's targeting cognitive function. All right? So you can get the ground coffee, make it yourself. I'm into that life now. The drip life, I'm into it. Or they have instant coffee as well. And that's what I actually, I bring that along when I travel. And you know, again, this is something that I love making coffee. Don't tell my wife this, but I love making coffee for her in the morning. It's just part of what we do. I don't like sometimes when she rushes me, all right, because sometimes she's like, just get my coffee and then we could talk, all right? Sometimes she do hit me with that, but I love it. I love doing that for her. And this is something you would love as well. Definitely check them out. Four Sigmatic is truly an elite of their own when it comes to coffee. That's foursigmatic.com/model for 10% off all their incredible coffees. They've got some remarkable, if you're not into coffee, there are teas, there're incredible elixirs that are, you know, you can get lion's mane you can get Reishi, you can get Cordyceps, all dual extracted. So you actually get all of these vital nutrients that we've been talking about. Foursigmatic.com/model.

Direct download: TMHS_730_-_This_Is_The_1_Controller_Of_Your_Health__Fitness.mp3
Category:general -- posted at: 7:00pm PDT

Food has an incredible ability to nourish our bodies, act as an important foundation of our traditions, and bond us with others. And depending on what your personal wellness goals are, food can be a powerful tool to help you improve your health. If you want to lose fat, there are some specific foods that can support your metabolism and make fat loss easier.

On this episode of The Model Health Show, we’re going to dive into 10 foods that promote a healthy metabolism, optimize satiety hormones, reduce inflammation, and ultimately aid in fat loss. You’re going to hear the science behind each food, as featured in my new book, Eat Smarter Family Cookbook. You’ll also going to learn how each of these foods is utilized in the cookbook, and which recipes you can use to add these powerhouse foods into your diet.

My mission with the Eat Smarter Family Cookbook and this episode is to help transform family culture and help make healthy eating more automatic. I hope this episode can give you the awareness, knowledge, and empowerment you need to upgrade your food choices and improve the health of your family. Enjoy!

In this episode you’ll discover:

  • How eating avocados can lead to a reduction in abdominal fat.
  • Why dietary fat gets a bad rap.
  • The link between consuming almonds and insulin sensitivity rates.
  • How eating white fish can help optimize hormones.
  • The metabolic benefits of lean fish.
  • How cherries can help reduce inflammation.
  • What anthocyanin is.
  • The numerous health benefits of turmeric.
  • How consuming eggs can improve your metabolism.
  • Why eating a protein rich breakfast is optimal.
  • The anti-obesity effects of consuming sea vegetables.
  • Why kimchi can help reduce fasting blood sugar levels.
  • The history of cultured foods.
  • How (and why!) to incorporate more sweet potatoes into your diet.
  • The connection between olive oil, satiety hormones, and fat loss.
  • My mission with the Eat Smarter Family Cookbook. 

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This episode is brought to you by Paleovalley.  A couple of the recipes that include turmeric in the Eat Smarter Family Cookbook, a couple of my favorites are the turmeric sheet-pan chicken with sweet potatoes and chickpeas. All right. Beautiful dish. And also, the sauteed curried cabbage, the slow cooker chicken curry. If you're in a hurry, slow down and have some chicken curry. All right. So wholesome. So delicious. One of the staples in my family's kitchen. We love the slow cooker chicken curry, and I know you will as well. So lots of cool ways that we can integrate and add in some turmeric. But also, sometimes the concentration makes all the difference. So if you're really wanting to target some of these metabolic benefits, and in particular helping to reduce inflammation, this is a place where you might want to supplement as well. And I'm a big fan of the Turmeric Complex, the Organic Turmeric Complex that has all these other incredible bio-potentiators, so your cells can use it better, that is carried by the incredible folks at Paleo Valley. Paleo Valley goes above and beyond. They've been a huge supporter of the Eat Smarter Family Cookbook as well, and doing some incredible giveaways for folks, and just incredible people. Truly do appreciate them. Check out their Turmeric Complex. And by the way, you get 15% off when you go to paleovalley.com/model. That's paleovalley.com/model. You get 15% off storewide. Highly recommend checking out their Turmeric Complex. This is one of the things, at least on a weekly basis, I'm utilizing the Turmeric Complex. So, big fan of that. Check them out, paleovalley.com/model.

Direct download: TMHS_729_-_10_Fat_Burning_Foods__How_to_Use_Them.mp3
Category:general -- posted at: 7:00pm PDT

What are the key components of a healthy family? Today we’re going to zoom out beyond diet and exercise to examine the cultural and environmental factors that play a role in influencing our habits. When we can create a healthy, connected, and upgraded environment, habits like eating well become automatic.

On today’s show, you’re going to hear my interview with Chalene Johnson on The Chalene Show. We’re going to explore the fascinating intersection between family, connection, and health outcomes. You’ll learn about the transformative power of a shared family meal and how your environment influences your habits. This episode also contains conversations on the cultural context of cravings, how to approach shifting the habits of a picky eater, the science and marketing of processed food, and so much more.

We all have the power to affect change, and that authority begins in our own homes. This episode will give you the tools and science you need to begin transforming your own family culture. Enjoy!

In this episode you’ll discover:

  • What percentage of Americans have been diagnosed with a chronic illness.
  • How poor health has been normalized in our culture.
  • The key ingredients that are necessary to create a healthy family.
  • Why connection is an important piece of family culture.
  • The number one factor that influences your longevity.
  • My experience growing up in two separate family cultures.
  • The role that environment plays in behavior changes.
  • What culture is, and how to influence your microculture.
  • The connection between eating behaviors and health outcomes.
  • What it means to be a benevolent leader in your family.
  • Strategies for handling a picky eater.
  • Why cravings are cultural.
  • The definition of ultra-processed food.
  • What percentage of the average American child’s diet is ultra-processed food.
  • How offering choices can help shift behaviors in your children. 
  • The relationship between obesity rates and family meals.
  • How to find creative ways to eat with your family during busy times.
  • What you can expect inside the Eat Smarter Family Cookbook.

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This episode is brought to you by HVMN. One of the major reasons that people give for not being able to cook home-cooked meals on a consistent basis is not having the energy to do it. Energy can be one of our greatest assets, and it can also be one of our greatest deficiencies. Obviously our lifestyle factors play a huge role in the availability that we have to access energy. But there are a few recent discoveries that are adding to the energy equation. Like a few things ever have numerous studies, including a study published by the Federation of American Societies for Experimental Biology, or the FASEB Journal, found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. This is about cognitive function, if this is about energy, you've got to utilize these ketones. But not just any run of the mill ketone esters that had its time in the sun, but something far better has been brought to the world by HVMN. Go to hvmn.com/model and you're going to get 30% off your first subscription order of Ketone-IQ. Ketone-IQ is now clinically proven to improve our cognitive performance and also bolster our energy for sports performance. In fact, studies have found up to 15% increased mean power output after recovery by utilizing ketones. And the bioavailability of Ketone-IQ is in a league of its own. Check out Ketone-IQ today. Go to hvmn.com/model for 30% off your first subscription order.

This episode is brought to you by Organifi. All of my family, my kids in particular, I make sure that they're getting in a concentration of whole food-based micronutrients several times a week at minimum, most of the time every day. And for me, especially for my kids, and in particular with my youngest, I love the formulation of red juice and these kind of red, blended red and blue hued super foods and the Organifi red juice, because he loves the way that it tastes and it's just packed with real food nutrition. So in particular, we've got açaí that's in there. In the Journal of agriculture and food chemistry found that açaí actually... Not just theoretically, it actually raises participants' anti-oxidant levels demonstrating how effectively it's absorbed by our gut. By the human digestive system, we actually do absorb the anti-oxidants, it's not theoretical. There's a resonance here, and açaí actually has an ORAC value of 103,000, this means that it's about 10 times the antioxidants of most fruits that you're gonna see in your produce aisle, so it's again, getting our kids' growing bodies the anti-oxidants in their concentrated source, but it's kid-tested. Parent-approved tasty, another ingredient in that red juice blend is actually blueberry. And researchers at the University of Michigan published data finding that blueberry intake can potentially affect genes related to fat-burning, again, stacking conditions for healthy metabolism. Head over to organifi.com/model, and get 20% off their red juice blend and also their green juice blend, their incredible gold, everything they carry actually, it's a really, really special thing that they have going on. Go to organifi.com/model, that's organifi.com/model, to get 20% off. Again, kid-tested, parent-approved. Definitely for our kids, red juice is a huge winner.

Direct download: TMHS_728_-_The_Surprising_Truth_About_Family_Health.mp3
Category:general -- posted at: 7:00pm PDT

Every day, we’re exposed to thousands of chemicals in our environment. Everything from the air we breathe, cleaning products, and even furniture can contain dangerous toxins that over time, can pose a risk to your health. The good news is, the more you understand about the realities of toxins, the more empowered choices you can make for yourself and your family.

That’s why I’m excited to share this interview with Dr. Yvonne Burkart. Dr. Burkart is a board-certified toxicologist and a chemical and ingredient safety expert. Her mission is to arm folks with the knowledge they need to make more informed choices, reduce their toxic burdens, and thrive.

On this interview, you’re going to hear a deep dive into the world of toxins. We’ll discuss the prevalence of plastics in our society and their effects on human health. You’re going to learn about how to improve your air quality, enhance your body’s natural detoxification pathways, and how to source personal care products like shampoo, lip balm, lotion, and more. Reducing your exposure to harmful chemicals is an attainable way to improve your health, and I know Dr. Burkart’s expertise is going to help you expand your knowledge base in this area. Enjoy!

In this episode you’ll discover:

  • How Dr. Burkart became interested in the field of toxicology.
  • What toxicology actually is.
  • The origins of plastics, and the implications of their overuse.
  • How plastic food packaging can disrupt your hormones.
  • The major problem with BPA free plastics.
  • How exposure to toxic chemicals is impacting fertility rates and cancer rates.
  • Why plastic can create an inflammatory response in the body.
  • What lab created flavors are, and how they can hijack your tastebuds.
  • Why indoor air quality can be 3-5 times worse than outdoor air.
  • What you need to know about fragrances in products.
  • Simple ways to improve your air quality.
  • The top two ways your body is exposed to chemicals.
  • Factors to consider about burning candles.
  • What glutathione is, and its role in the body.
  • How to naturally balance your body’s glutathione levels.
  • The importance of sweating to detoxify your body.
  • How to reduce your toxic load through changing your personal care products.
  • The best materials to include in your bedding.
  • What to consider when pricing lower toxin products.
  • The first place you should begin replacing products.
  • Why we need to demand transparency and testing from companies.

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Symptoms like weight gain, brain fog, and low energy have long been associated with the so-called inevitable decline of aging. The truth is, we don’t have to accept the physical challenges that are commonly associated with aging. With the correct strategies in place, we can achieve or maintain vitality for decades to come.

Today’s guest, Dr. Florence Comite, is a clinician-scientist and true innovator in the field of precision medicine. Dr. Comite is the founder of the Center for Precision Medicine & Health in New York City, and the author of Keep It Up: The Power of Precision Medicine to Conquer Low T and Revitalize Your Life. Her work is dedicated to helping folks reverse diseases of aging to achieve optimal health, longevity, and vitality.

On this episode of The Model Health Show, Dr. Comite is sharing her expertise on anti-aging medicine, including the top five biomarkers that can predict your health outcomes and what your sex drive can tell you about your overall health. You’re going to learn the difference between chronological age and biological age, the role that sleep plays in hormonal function, and whole lot more. So listen in, and enjoy this episode on sexual health and longevity with Dr. Florence Comite!

In this episode you’ll discover:

  • The connection between your sex drive and your overall health.
  • How the mind affects sex drive.
  • The first sign of declining testosterone rates as you age.
  • A distinction between biological age and chronological age.
  • Why epigenetics is an important factor in aging outcomes.
  • How chronic illnesses can take decades to manifest.
  • The top 5 biomarkers that can indicate how well you’re aging.
  • Why muscle is a powerful anti-aging tool.
  • What free testosterone is.
  • How to protect yourself from osteoporosis.
  • What peptides are, and their role in optimizing your hormones.
  • The pros and cons of hormonal birth control.
  • Two tests you should ask your doctor to order.
  • The connection between sleep and testosterone.
  • Why overusing testosterone can be dangerous.
  • Strategies and habits for promoting better sleep.

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Anxiety is a natural human mechanism designed to protect us from harm. Experiencing anxiety can help optimize your reactions in dangerous situations, but today more than ever, folks are experiencing excessive anxiety in response to everyday responsibilities and activities. Millions of American suffer from anxiety, and its prevalence continues to rise.

What can we do to turn down the dial on anxiety and allow our bodies to have a more balanced reaction to everyday occurrences? That’s exactly what you’re going to learn on today’s show. Our guest, Dr. Ellen Vora, is a board-certified psychiatrist and the author of the best-selling book, The Anatomy of Anxiety. Her approach to mental health is holistic and based in functional medicine.

On this episode of The Model Health Show, you’re going to learn what anxiety actually is, some of its root causes, plus effective, applicable tips you can use to reduce symptoms of anxiety. Anxiety is one of the leading mental health issues plaguing our society today, and I know this conversation can help facilitate a better understanding and promote healing. I hope you enjoy this interview with Dr. Ellen Vora!

In this episode you’ll discover:

  • What percentage of Americans suffer from anxiety on an annual basis.
  • The truth about rising rates of anxiety.
  • Why we need to approach mental health from a holistic standpoint.
  • How physical imbalances contribute to mental imbalances.
  • Why mental health conditions are misunderstood.
  • What a false mood is.
  • How blood sugar impacts mental health.
  • Why sensitivity is a superpower.
  • How to use anxiety as a compass.
  • The bidirectional relationship between mental health and sleep.
  • How fine-tuning your circadian rhythm can impact your mental health.
  • The link between happiness and relationships.
  • How having a sense of meaning or purpose can affect your mental health.
  • What it means to understand your body’s language.
  • Why shaking and crying are natural releases for your body.
  • How identifying root causes of anxiety can help eliminate unnecessary suffering.

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This episode was brought to you by PaleoValley, HVMN, and Organifi.


“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucius

What does it take to go from good to great? We often think about achieving more as a long, incremental process. But what if you could grow exponentially and achieve more by doing less? On today’s show, you’re going to learn about how to achieve 10x growth.

Our guest today is Dr. Benjamin Hardy. He is an organizational psychologist, keynote speaker and best-selling author who focuses on the psychology of exponential growth and transformation, future self science, and entrepreneurship. He co-authored the book, 10x Is Easier Than 2x, with Dan Sullivan.

On this episode of The Model Health Show, Dr. Hardy is sharing high-level principles from his new book, including how to reframe your identity, the power of setting big goals, and how to focus on creating results in your specific priorities. This interview is full of powerful insights on achievement, confidence, and creating the life that you want. So tune in and enjoy this conversation with the one and only, Dr. Benjamin Hardy!

In this episode you’ll discover:

  • The two main components that make up your identity.
  • Why 10x is easier than 2x.
  • The truth about goal setting research and psychology research.
  • Two things you need to determine when setting a goal.
  • How setting impossible goals can help you seek new solutions.
  • An exercise you can use to reframe your identity.
  • What psychological flexibility is and how to develop it.
  • How operating as your future self can help you gain clarity.
  • Five questions you can ask yourself to solidify your goals and identity.
  • The importance of having clear and concise priorities.
  • How reframing your past can help you transform your identity.
  • The reason you should practice gratitude at the end of the day.
  • How to build confidence.
  • A huge misconception about developing your personality.
  • Why 10x is simpler than 2x.
  • How to utilize relationships in order to achieve your goals.
  • A specific example of what it means to create a filter.
  • What you can learn from obstacles.

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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This episode was brought to you by HVMN and Paleovalley.


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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

 

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

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

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

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

 

In this episode you’ll discover:

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

 

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Category:general -- posted at: 7:00pm PDT

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

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

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

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

In this episode you’ll discover:

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

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Category:general -- posted at: 7:00pm PDT

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

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

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

In this episode you’ll discover:

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

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Category:general -- posted at: 7:00pm PDT

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

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

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

In this episode you’ll discover:

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

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

-Arnold Schwarzenegger

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

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

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

In this episode, you’ll discover:

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

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This episode was brought to you by LMNT, Onnit, and HVMN.


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

-Maya Angelou

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

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

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

In this episode, you’ll discover:

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

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“Treasure your relationships, not your possessions.”

-Anthony J. D’Angelo

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

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

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

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

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

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

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

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

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

In this episode, you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

●      The crucial factor getting ignored on most health journeys

●      How past trauma affects our stress response system

●      What soul wounds are and their ripple effect on families

●      The 2 bodily systems most vulnerable to toxic stress

●      Big T & Little t trauma nuances

●      Insulin myths

●      What hormones are and the highest-priority hormone

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

●      40+ different adult chronic diseases’ common denominator

●      Why many weight loss efforts are doomed

●      Ideal ways to test your cortisol levels

●      A test to score your adverse childhood experiences

●      Your natural ability to process stress effectively

●      How buried PTSD can rob you of bone strength

●      The power that enriching experiences have over your past

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

●      How creating space helps reframe events

●      Surprising limitations genetics have even on elite NBA athletes

 

Items mentioned in this episode include:

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

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

●      Project Ice Storm Study (prenatal maternal stress)

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

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

●      Adverse Childhood Experience (ACE) Questionnaire

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

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

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

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

In this episode, you’ll discover:

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

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This episode was brought to you by HVMN, Paleovalley and Levels.


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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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

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

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

In this episode you’ll discover:

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

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

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