Diet culture is confusing. With modern marketing, social media, and endless diet books, is it any wonder that people are confused about what to eat? The reality is, there is not a one-size-fits-all approach when it comes to diet. Different things work for different folks, and this can even vary throughout different seasons of life.

If you’re paleo or vegetarian and that works for you right now, more power to you. But being true to your health means valuing your body more than that label and being open-minded enough to consider that your needs might change one day in the future. Personalizing your nutrition approach (and being flexible!) is key to optimal health.

That’s why when I read 131 Method by Chalene Johnson, I knew I had to share it with you. The book doesn’t have a list of good and bad foods. Instead, it’s about honoring your own body, experimenting with your diet, and eating what makes you feel good. You are uniquely you, and your diet should be too. How powerful is that?

On today’s show, Chalene returns to the Model Health Show to help you challenge common food perceptions and stop thinking like a dieter. We’ll discuss how to become more metabolically flexible, and how to discover which foods work best with your body. If you’re ready to step away from destructive food habits and thought patterns, I know Chalene’s story will bring you a ton of value, insight, and empowerment.

In this episode you’ll discover:

• Why Chalene begins her new book with an apology.
• The reason why one-size-fits-all diet approachesdon’t work.
• How Chalene literally changed her brain health.
• The importance of giving yourself permission to experiment with food.
• How marketing has infiltrated into our culture and affected the way we raise our kids.
• What fast mimickingis and how it works.
• The difference between fasting and starving.
• What autophagyis, and why it’s so important for brain health.
• The importance of setting a clear health objective.
• How fasting can help you reset your gut and immune system.
• The most powerful method for identifying food sensitivities.
• What it means to cross train your diet.
• How to teach your body to be more metabolically flexible.
• Why cheating should not be in your food vocabulary.
• What it means to choose your hard.

Items mentioned in this episode include:

• Onnit.com/Model⇐ Get your optimal health & performance supplements at 10% off!
• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Sleep Smarter by Shawn Stevenson
• 12 Principles to Change Your Brain with Dr. Daniel Amen – Episode 165
• Thinking Faster and Better with Jim Kwik – Episode 318
• Preorder 131 Method by Chalene Johnson
• Connect with Chalene Instagram/ Podcast

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Have you ever heard the statistic that we only use 10% of our brains? That’s not exactly true. While there are certain areas of the brain that perform at a higher level than others, brain imaging has proven that we use the majority of our brains even doing simple tasks like walking and talking.

This huge and pervasive myth goes to show that most of us know very little about how our brains actually work. Today, I want to talk about some tangible steps you can take to maximize your ability to learn and comprehend information. You can probably guess that diet and exercise play a role, but we’re also going to cover some interesting data on how things like social interaction and social media can affect your incredible brain.

This episode is full of simple habit changes you can implement to maximize your brain’s abilities, as well as the science to back it up. You’re going to learn about how small changes can have a lasting effect. We’re going to cover ten different areas that can help you maximize your brain power, so take full advantage of the tips that resonate most with you. Get ready to take notes, you’re about to learn how to boost your brain power!

In this episode you’ll discover:

• How many servings of greens you should eat daily to protect your brain.
• The importance of omega 3s, and how animal and plant sources differ.
• How lifting weights contributes to neuroplasticity.
• The number one exercise you should do on a daily basis.
• How the vagus nerve works.
• Some simple strategies for taking care of your gut health.
• Examples of resistant starches, and why they’re important for gut health.
• The health conditions that are associated with low levels of BDNF.
• A direct correlation between brain size and waist size.
• How social media can make you feel devalued.
• The importance of regular sexual activity for cognitive function.
• How sleep deprivation can diminish your ability to make healthy choices.
• Tips for getting better sleep on a regular basis.
• Why your brain needs water.
• A simple formula for calculating how much water you should be drinking.
• Why learning and reading can have a huge impact on your brain.
• Lessons I learned from the distinguished Quincy Jones.

Items mentioned in this episode include:

• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!
• Intellibed.com/modelhealth⇐ Redeem your exclusive discount + free shipping!
• The Top 10 Ways to Fortify Your Immune System – Episode 321
• Eating for Cognitive Power with Dr. Lisa Mosconi – Episode 319
• Brain Food by Lisa Mosconi, PhD
• Cognitive Enhancement Through Exercise with Dr. Wendy Suzuki – Episode 340
• The Muscle-Brain Connection – Episode 331
• Take Control of Your Financial Health with Jemal King – Episode 325
• Stop Brain Shrinkage with Dr. David Perlmutter – Episode 329
• The History of Soda – Episode 284
• Protect Your Mental Energy with Cal Newport – Episode 276
• How Sex Helps You Live a Longer, Healthier Life – Episode 335
• The Sleep & Fat Loss Masterclass – Episode 298
• Sleep Smarter by Shawn Stevenson

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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What do you do to maintain the health of your brain? You probably already know about the importance of mental stimulation and problem solving for the health of your brain. But the truth is, our brain is an incredibly complex system that can be affected by many internal and external factors. Protecting your health isn’t as simple as doing a word puzzle—it’s a culmination of all of your daily habits and rituals.

Researchers are constantly uncovering new evidence about the interconnectedness of the human body, and the importance of creating healthy habits to protect all systems in the body, including the brain. Among the lifestyle choices you can implement to make a positive impact on your brain health, simple habits like exercise and meditation go a long way.

Dr. Wendy Suzuki is an expert in all things neural science and brain plasticity. Her evolving work has spanned from the brain’s ability to retain memory, to how exercise and meditation can improve cognitive ability, and how everyday anxiety can be harnessed for good. On today’s show, Dr. Suzuki is back to discuss brain function, cognitive enhancement, and how you can create routines that help your brain work at maximum capacity.

In this episode you’ll discover:

• How brain plasticity works.
• The science behind the mood-boosting effects of exercise.
• How exercise can protect our brains from aging.
• The power of meditation for the human brain.
• How to create a ritual around meditation.
• What cognitive enhancement is.
• The three major areas of cognitive enhancement.
• How aerobic exercise can help your hippocampus grow.
• What BDNF is.
• The two broad groups of cells in the human brain.
• How exercise can improve your focus.
• The effects that walking can have on your mood.
• How neurons work in the brain.
• The details of Dr. Suzuki’s exact exercise and meditation routine.
• How a devastating loss helped Dr. Suzuki uncover her superpower.
• What intenSati is.

Items mentioned in this episode include:

• Bulletproof Biohacking Conference
• Onnit.com/Model⇐ Get your optimal health & performance supplements at 10% off!
• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• How to Create a Healthy Brain with Dr. Wendy Suzuki
• Wendy’s TEDx Talk – Exercise and the Brain
• Altered Traits by Daniel Goleman
• Quiet: The Power of Introverts by Susan Cain
• Healthy Brain, Happy Life by Wendy Suzuki, PhD
• Good Anxiety Bad Anxiety by Wendy Suzuki, PhD
• BrainBody
• The Muscle-Brain Connection – Episode 331
• Connect with Dr. Suzuki Website/Facebook/ Twitter

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Transforming your health on a holistic level means looking beyond the hours tracked at the gym, or how many macros you eat on a daily basis. Sleep is an incredible foundation for your overall health—and it’s one that you must lay the groundwork for on a daily basis. If you’ve read my best-selling book, Sleep Smarter, you already know that making small changes to your habits can pay off tremendously when it comes to getting better sleep and transforming your overall health.

But since the book was published in 2016, even more groundbreaking science has been released about how sleep can impact your brain, body, and function. It might seem like changing your sleep habits comes down to simple common sense, but the truth is that there are many factors and habits affecting our sleep quality—some that you might not ever consider being the culprit of a restless night.

Today we’re going to discuss four hidden things that might be interfering with your sleep quality behind the scenes. As always, we’ll dig deeply into the science, but you’re also going to walk away with practical tips and tools you can implement to get better sleep.

In this episode you’ll discover:

• How your brain size actually shrinks when you’re sleeping.
• Why the glymphatic system is so important for your brain’s health.
• What REM means, and why it’s so crucial for a good night’s rest.
• The four stages of sleep your brain goes through during a typical night.
• How MSG can disrupt your sleep cycle and cause you to gain weight.
• Hidden names for MSG that you should keep an eye out for.
• The surprising link between MSG consumption and snoring.
• What adenosine is, and how it works in your body.
• How to counterbalance late night caffeine consumption.
• Why you should consider cycling caffeine.
• The importance of setting a caffeine curfew.
• How your cell phone effects your delta brain waves.
• Tips for taking a break from your wi-fi signal.
• The link between eating more fiber and getting deeper sleep.
• Why you need to be mindful about sugar before bedtime.
• The importance of choosing high quality carbohydrates at night.

Items mentioned in this episode include:

• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!
• Intellibed.com/modelhealth⇐ Redeem your exclusive discount + free shipping!
• Heal Your Metabolism and Use Fat for Fuel with Dr. Joseph Mercola – Episode 219
• The History of Sugar – Episode 222
• Sleep Smarter by Shawn Stevenson

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Because science is always changing, so is what’s considered normal in the healthcare industry. It’s astounding to think about a time when lobotomies were a normal procedure, or when leeches were considered a medical treatment. This is proof that when we know better, we can make more informed choices.

Being educated about your options, becoming empowered about your body, and choosing to act as your own advocate can go a long way when it comes to improving your health. This is exactly the message that Dr. Jolene Brighten teaches. She is a pioneer in the women’s health field, and her mission is to help women better understand the role of hormonal birth control and its effects, and how to make the best decisions for their own bodies and lifestyles.

This episode is an insightful look into hormones, birth control, and the far-reaching effects of women’s health on our society at large. Dr. Brighten’s experience and knowledge in this area is truly unmatched, and I know you will find useful information in her message. I hope this interview will inspire you to step into your power and take control of your body and your health.

In this episode you’ll discover:

• The statistics of the birth control pill being prescribed solely for symptom management.
• How the birth control pill actually works.
• The troubling problem in the medical field with gender bias.
• How birth control can actually make ovaries age.
• The role of estrogen and progesterone in the menstrual cycle.
• Why Dr. Brighten says women have superpowers.
• Nature’s trick with rising estrogen levels during ovulation.
• The three phases of the menstrual cycle.
• The difference between progesterone and progestin.
• How the liver and estrogen are linked.
• The role of the microbiome in women’s health.
• How you can better support your liver.
• The importance of testosterone in the human body.
• A surprising connection between birth control and autoimmunity.
• The three main triggers of autoimmune disease.
• Why you should have access to regular blood work.
• What the fertility awareness method is, and how it works.

Items mentioned in this episode include:

• Thrivemarket.com/modelhealth⇐ 25% off your entire 1storder + free shipping!
• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!
• Your Body’s Hidden Fat Loss System with Dr. Alan Christianson – Episode 332
• Your Microbiome and Your Lifespan with Dr. Steven Gundry – Episode 336
• Beyond the Pill by Dr. Jolene Brighten
• Connect with Dr. Brighten Website/ Instagram/YouTube

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

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Click here to Subscribe via Spotify

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