“For breath is life, so if you breathe well you will live long on Earth.” -Sanskrit Proverb 

The healing and calming power of the breath has been recognized for thousands of years. There’s a reason why breathing is an important element of many yoga and meditation practices, childbirth techniques, mantras, stress management practices, and so much more. Our breath is an essential, evolutionary component of our body and mind. 

Today’s guest, James Nestor, literally wrote the book on the power of breathing. In Breath: The New Science of a Lost Art, James draws upon his journalism background, his willingness to experiment with his body, and years of scientific studies on the impact that breath has on our overall health. On today’s show, he’s sharing key insights on how human breathing has evolved, how our breathing can impact different systems in the body, and why the act of breathing is an important health pillar that’s often overlooked in our modern world. 

You’re going to hear about how our breathing has changed the way we’ve evolved, and how breathing properly can heal a variety of ailments. James is sharing his experience undergoing a breathing study, plus tips you can incorporate to tweak your breathing. This episode is filled with powerful insights you can use to gain control of your breathing and in turn, improve your health. Enjoy!

In this episode you’ll discover:

• What inspired James to write a book about breathing. 
• Why humans are the worst breathers in the animal kingdom. 
• What makes humans’ teeth crooked.
• Why dog breeds like pugs and bulldogs suffer from respiratory issues.
• The link between mouth breathing and dental cavities. 
• How slowing your breathing can affect your heart rate and blood pressure. 
• What happened when James volunteered for a breathing study.
• The role that nasal cilia play in fighting viruses.
• How our noses play a part in immune function.
• What honeymoon rhinitis is. 
• How to utilize alternate nostril breathing. 
• What mouth taping is, and the benefits it provides.
• How nasal breathing impacts snoring and sleep apnea.
• What pulmonauts are.
• The link between spine health and breathing practices.
• How breath holding can help you control your nervous system.
• The main drawback of wearing a mask.
• Why pregnant women are more prone to hypertension.
• The connection between ADHD and disordered breathing. 

Items mentioned in this episode include:

• PaleoValley.com/model -- Use code MODEL for 15% off!
• Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies!
• Breath by James Nestor
• My Stroke of Insight: TED Talk by Jill Bolte Taylor  
• Connect with James Nestor Website / Twitter / Instagram 

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Did you know that the kidney bean is actually good for your kidneys? Or that the brain-shaped walnut is proven to have brain boosting benefits? Coincidence or not, there are a long list of foods that have a striking resemblance to the body parts and systems they provide nutrients for. 

On this episode, you’re going to learn about 11 foods that look like the body part that they support. We’re diving into the compounds and nutrients inside these foods, and how they can contribute to human health. You’ll hear the studies backing up these foods and their role in aiding different body parts and organ systems.  

You’re also going to hear ideas for incorporating these 11 foods into your diet, including how to select the highest quality products possible. No matter what your diet is like, I hope you can consider adding some of these nourishing foods to your plate. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

• What anthocyanins are.
• The link between blueberry consumption and retina health.
• Two things to look for when shopping for blueberries.
• How the avocado was named.
• The benefits that avocados have on circulation and reproductive health.
• How to extend the shelf life of avocados. 
• Ways to incorporate more avocados into your diet.
• How consuming ginseng can lessen stress and fatigue.
• The two main ways of adding ginseng to your routine.
• How much blood the kidneys are responsible for filtering every day. 
• The role that kidneys play in regulating blood pressure. 
• How consumption of kidney beans can literally relax your blood vessels. 
• The link between anthocyanins and antioxidants.
• How chocolate polyphenols can actually improve dental health.
• Why it’s important to source high quality chocolate.
• The health benefits of walnuts, and their protective effects on the brain.
• Ideas for adding more walnuts to your plate.
• The impact that broccoli has on lung health. 
• How beet juice intake can affect blood pressure and endothelial health.
• The role that pomegranates can play in normalizing blood pressure. 
• What you need to know about commercial pomegranate juices. 
• The definition and role of ICAM-1.
• How cranberries can support cardiovascular health. 

Items mentioned in this episode include:

• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• Organifi.com/Model  -- Use the coupon code MODEL for 20% off!
• What’s Really Causing Susceptibility to COVID-19? With Dr. William Li – Episode 470

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“The saddest aspect of life right now is that science gathers knowledge faster than society gathers wisdom.” – Isaac Asimov 

At this time in human history, we have access to more information than ever before. A world of information is literally at our fingertips 24/7. Despite this, many folks are trapped in a system of black and white thinking. The truth is that most things in life are nuanced, and science is ever evolving. 

On today’s show, Dr. Mercola is back on The Model Health Show to share insights and evidence from his new book, The Truth About Covid-19. Dr. Joseph Mercola is an osteopathic physician, a multiple New York Times bestselling author, and the pioneer behind one of the largest natural health websites—Mercola.com. You’re going to hear Dr. Mercola’s take on the fear-based media cycle, how to prevent viral infections, and much more. 

This episode will empower you to ask more questions and to take authority over your own health and wellness. No matter where you stand, I hope that we can all approach different perspectives with curiosity and compassion. So listen in, and enjoy this episode with Dr. Joseph Mercola. 

In this episode you’ll discover:

• The link between COVID-19 deaths and preexisting conditions. 
• How lab leaks happen. 
• What percentage of Americans are vitamin D deficient.
• Why omega-6 fatty acids are so detrimental to your health.
• How a PCR test works, and why they’re often misinterpreted.
• What gain of function research is and why it matters.
• A history of the Swine Flu vaccine. 
• How much money the government has spent to market the COVID-19 vaccine. 
• What mRNA technology is and how it works in the human body.
• The problem with the suppression of data and how to find uncensored information.
• Why the COVID-19 vaccine is unprecedented. 
• What you need to know about COVID-19 risk for children. 
• The link between insulin sensitivity and infection rates. 
• What you need to know about time-restricted eating.
• How much vitamin D you should supplement with per day.
• The three things you can do to improve your odds against viruses.
• How melatonin works in the body.
• The problem with changing case definitions.
• Why it’s important to pay attention to where your information is coming from.  

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies!
• PiqueTea.com/model -- Use code MODEL at checkout for 10% off!
• Vitamin D Masterclass – Episode 476
• The Truth About COVID-19 by Dr. Joseph Mercola
• Evidence Regarding Vitamin D and Risk of COVID-19 by Dr. Joseph Mercola 
• Outcome Reporting Bias in COVID-19 mRNA Vaccine Trials 
• Dr. Mercola Discusses Hydrogen Peroxide Nebulization 
• Connect with Dr. Joseph Mercola Website / Facebook / Twitter / Instagram  

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“Take care of your body. It’s the only place you have to live.” – Jim Rohn

Did you know that only 23% of Americans get enough exercise? One of the biggest misconceptions about incorporating an exercise routine is that it has to be complicated. The opposite is actually true: some of the most essential and effective movement practices are the most basic. 

This is true no matter what your goals are. Functional exercises like walking are beneficial for folks of all ages, skills, and fitness levels. Incorporating functional training can help enhance your performance in other exercises, improve the structure and strength of your body, and add to your healthspan.

On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s top experts in the fitness industry. This episode contains eight powerful insights about creating a sustainable and effective exercise routine. No matter where you are on your fitness journey, you can always build habits that support your functionality and overall health. Enjoy!  

In this episode you’ll discover:

• The different variations and attributes of strength. 
• Why the basics of fitness have stood the test of time.
• The importance of being strong in multiple ways.
• How gaining muscle mass improves the metabolism. 
• The mechanics of deadlifting. 
• How to know how much weight you should be lifting. 
• What it means to adopt unconventional training methods.
• Ways to avoid muscle imbalances.
• How mobility ties into fitness and functionality.
• Why fundamental movement is important for all ages, bodies, and fitness levels.
• The power of incorporating mindfulness into your movement practice. 
• What a nutrient dense movement is.
• How and why to add a movement practice into your transportation time. 
• What it means to earn the right to do certain exercises.
• How to get a better understanding of your form.
• The benefits of hanging exercises. 
• How your muscles secrete hormones that affect your organ systems.
• What hope molecules are. 
• The number one exercise for therapeutic benefits.
• What mechanotransduction is.
• The best exercise for back pain. 
• Why it’s critical to find an exercise routine that you love.  

Items mentioned in this episode include:

• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• How to Improve Your Strength & Performance with Mark Bell – Episode 363
• Super Nutrition & Total Human Optimization with Aubrey Marcus – Episode 69 
• Boost Performance & Upgrade Your Movement with Dr. Kelly Starrett – Episode 281
• How Clothing & Culture Controls Our Movement with Katy Bowman – Episode 478
• Exercise Secrets & Building Superhero Bodies with Don Saladino – Episode 280
• The Stress-Movement Connection with Aaron Alexander – Episode 438 
• Exercise, Joy, & Human Connection with Dr. Kelly McGonigal – Episode 393
• Movement Skills & The Importance of Community with Dr. Kelly Starrett – Episode 310
• Burn More Fat & Become Metabolically Flexible with Mark Sisson – Episode 257
• Becoming a Supple Leopard with Dr. Kelly Starrett
• Move Your DNA by Katy Bowman
• Dynamic Aging by Katy Bowman 
• Whole Body Barefoot by Katy Bowman 
• Don’t Just Sit There by Katy Bowman  

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Every year, we learn more about the role and function of the gut microbiome. Our microbiome plays a tremendous role in our overall health including regulating our immune system, body composition, and so much more. But even with our ever-expanding understanding of the microbiome, our modern-day habits and practices are failing to support our gut health. 

On this episode of The Model Health Show, our guest is Dr. Emeran Mayer. Dr. Mayer is a world-renowned gastroenterologist and neuroscientist, one of the world’s most foremost experts on the gut-brain connection, and the author of the new groundbreaking book, The Gut-Immune Connection. On today’s show, he’s sharing incredible insights from his work on gut microbes, human immune health, and how optimizing your microbiome can impact your state of health. 

You’re going to hear Dr. Mayer’s work on the link between the microbiome and common Western diseases and how our compromised microbiomes are making us more susceptible to viruses. This episode also contains conversations on food quality and policy, antibiotic use, and real-world tips you can implement to support the health of your microbiome. Enjoy!

In this episode you’ll discover:

• What percentage of immune cells exist in the gut. 
• How gut microbes work. 
• Why your gut is technically your first brain.
• How the digestive system evolved over time. 
• The two basic design principles that have been maintained in evolution. 
• How many genes microbes have. 
• What happens to microbes during mass extinction. 
• How microbial signals can affect health and disease. 
• The hidden cost of chemicals in agriculture. 
• How treating the soil impacts the nutrient content of our food.
• What regenerative organic agriculture is, and why it’s important.
• How the corporatization of our food system has hurt our health.
• What it means to have a richness and diversity of microbes. 
• Why we need to focus on gut health to prevent the next pandemic. 
• What comorbidities actually are.
• Why food quality is a sociological and political issue.   
• The hidden danger of antibiotic overuse.
• How our microbiomes are damaged from birth.
• What you need to know about antibiotic levels in animal products.
• How autoimmune diseases are triggered.
• Why microbes are so adaptive, and how they compare to human immune cells.
• How fear and stress impact the immune system.
• Why exposure to pets is beneficial for the microbiome. 
• What you need to know about taking supplements for immune health.
• The pros and cons of intermittent fasting. 
• How sleep cycles impact immune health.
• What the One Health Concept is. 

Items mentioned in this episode include:

• PaleoValley.com/model -- Use code MODEL for 15% off!
• Organifi.com/Model  -- Use the coupon code MODEL for 20% off!
• The Gut-Immune Connection by Dr. Emeran Mayer
• The Mind-Gut Connection by Dr. Emeran Mayer
• Missing Microbes by Dr. Martin J. Blaser 
• CNN: Cash-Strapped Farmers Feed Candy to Cows 
• Connect with Dr. Emeran Mayer Website / Facebook / Twitter / Instagram 

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There are hundreds of different diet frameworks available, many of which have proven to be successful for a lot of folks. But the thing is, many of these frameworks promote conflicting information. It’s understandable why so many people are confused about what they should be putting on their plates. At the end of the day, you don’t necessarily need to eat in accordance with a set of rules to be healthy. What really matters is that you eat in a way that works for your lifestyle, your health goals, and your individual needs. 

Robb Wolf is one of the leading experts in metabolic flexibility and bio individuality. He is a former research biochemist and a two-time New York Times bestselling author. On this episode of The Model Health Show, Robb is here to discuss the link between your diet, your microbiome, and metabolic flexibility. You’re going to learn about finding an individualized approach to eating, and the one diet rule that we should all follow.  

This episode is also a deep dive into the role that electrolytes play in human health, including the history and chemistry of electrolytes. You’ll learn about the major electrolytes and their processes in the body, plus how to optimize your electrolyte levels. Robb is bringing a ton of impressive knowledge to this interview, so take some notes and enjoy the show!

In this episode you’ll discover:

• Why your approach to nutrition should be individualized. 
• The one main diet tenet we should all follow. 
• What the amylase gene is, and how it relates to diet. 
• The role the microbiome plays in your overall health.
• What metabolic flexibility is, and why it’s important.
• How applying too many diet principles can actually hurt you.
• Why getting adequate protein can help prevent overeating and regulate hormones.
• What you need to know about age-related muscle loss. 
• Why eating a broader diet (as opposed to restricting) can be powerful.
• What electrolytes are, and how they operate in the body.
• Examples of electrolytes and their processes. 
• The link between sodium levels and fluid status.
• Why overhydrating can be dangerous.
• The main source of sodium in the Standard American Diet.
• Examples of sodium rich foods in traditional cultures.
• What table salt actually is. 
• The link between sodium levels and COVID-19 infections.
• How electrolytes interact with our immune systems.
• Simple ways to consume more electrolytes. 

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• The History of Sugar, Sex, Drugs, & Entertainment – Episode 222
• The Paleo Solution by Robb Wolf
• Wired to Eat by Robb Wolf 
• Sacred Cow
• Connect with Robb Wolf Website / Facebook / Twitter / Instagram

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Despite billions of dollars being invested into cancer treatment every year, cancer is the second leading cause of death in the US. Cancer is one of the most prevalent health issues our society is facing today. Its devastating reach has impacted millions of people worldwide, hurting folks and their loved ones physically, emotionally, and financially. 

Over the past few decades, we’ve accepted cancer as a genetic mutation, or an unlucky hand that some of us just happen to be dealt. However, our recent understanding of cancer offers a new hope. In his new book, The Cancer Code, Dr. Jason Fung offers a new paradigm on how cancer occurs and how we can take back control of our health. 

On today’s show, Dr. Fung is here to discuss the pivotal changes in our understanding of cancer and to demystify what cancer actually is. You’re going to learn about real world, sustainable changes you can make to reduce your cancer risk, and how to be more empowered about your overall health. Dr. Fung is one of the leading experts in the field of preventing Western diseases, and I hope his insights spark a change in the way you view cancer. Enjoy! 

In this episode you’ll discover:

• What the second leading cause of death is in the US.
• How Dr. Fung’s research on obesity led him to write a book about cancer. 
• What makes cancer different from other diseases. 
• The two biggest lifestyle choices that contribute to the development of cancer. 
• How the paradigm of cancer as cell growth led to modern cancer treatments.
• What the advent of the genetics revolution changed about our understanding of cancer.
• How testing for genetic mutations paved the way for individualized medicine. 
• What number of genetic mutations are linked to cancer. 
• How the progress of cancer medicine compares to other Western diseases.
• The link between asbestos and cancer, and how the data was originally suppressed.
• What the lumper-splitter problem is, and how it relates to cancer.
• The definition of the Hayflick Limit.
• How companies are legally able to suppress lifesaving data.
• A fundamental difference in the way that corporations and the public view drug studies.
• How and why the price of cancer drugs has increased exponentially.
• Why there are so many conflicts of interest in the pharmaceutical industry.
• An explanation of Dr. Fung’s paradigm, the seed and the soil of cancer.
• How our environment shapes our susceptibility to cancer.
• What insulin levels have to do with major Western illnesses. 
• How cancer cells and glucose interact. 
• Foods to avoid to prevent cancer.
• The role that fasting can play in cancer prevention. 

Items mentioned in this episode include:

• PiqueTea.com/model -- Use code MODEL at checkout for 10% off!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• The Cancer Code by Dr. Jason Fung
• The Diabetes Code by Dr. Jason Fung
• The Obesity Code by Dr. Jason Fung  
• The Immortal Life of Henrietta Lacks by Rebecca Skloot
• Sleep Smarter by Shawn Stevenson
• How Clothing & Culture Controls Our Movement with Katy Bowman – Episode 478
• The Science of Stem Cells with Dr. William Li – Episode 345
• Connect with Dr. Jason Fung Website / Twitter / YouTube

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You know that diet and exercise play a prominent role in your longevity, but what other factors contribute to long-term human health? If you want to live a long, healthy life, there are a lot of things in your control. Especially if we focus on healthspan (meaning the length of time you’re healthy) certain behaviors and practices are critical.

On today’s show, we’re diving into seven surprising factors that have been scientifically proven to extend the human lifespan. You’ll hear the latest studies on human health and longevity, plus how to implement the most valuable tips into your lifestyle. No matter what your health goals are, you can optimize your habits now to help benefit your future self. 

I hope this episode helps you learn about what makes us thrive and empowers you to enhance your current routines. Working on your long-term health both mentally and physically is a powerful act of self-care. So listen in, take good notes, and implement the tips that resonate with you! 

In this episode you’ll discover:

• Which Western disease is the number one killer. 
• The link between sexual activity and death rates. 
• How sex can trigger neurogenesis and improve cognitive function. 
• What the most important sexual organ is. 
• The connection between physical affection and mood.
• How electrolytes support multiple functions in the body.
• The relationship between sodium and our neurotransmitters.
• Why we need to reframe the way we think about sodium and its role in the body.
• How magnesium can literally make your brain younger. 
• What one of the biggest nutrient deficiencies in our culture is. 
• How our electrolyte levels influence mitochondrial health.
• What telomeres are and how they work. 
• The difference between salt and sodium.
• How dietary salt intake actually influences blood pressure long-term. 
• Why traveling can impact connectedness levels amongst family members.
• The role that community and connection play in longevity. 
• Which generation has the highest scores of loneliness. 
• How social connections impact cognitive function.
• The link between job satisfaction and psychological distress. 
• How having a sense of purpose relates to longevity rates.
• Which mushrooms can impact cell health. 
• How your microbiome can impact your lifespan.
• Why you should avoid haphazard antibiotic use.
• How sugar can harm your microbiome. 

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• Creating Powerful Relationships with Dr. John Gray – Episode 199
• Eliminate Self-Sabotage with Christine Hassler – Episode 273
• Men Are From Mars, Women Are From Venus by Dr. John Gray  

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“Winning takes precedence over all. There’s no gray area. No almosts.” – Kobe Bryant 

What does it take to be the best? It doesn’t matter if the topic is fitness, relationships, or entrepreneurship; winning is a mindset, and there are no shortcuts to success. Today, we have the opportunity to learn from someone who has been instrumental in the success of countless winners.

Tim Grover has worked as an elite performance coach alongside Michael Jordan, Kobe Bryant, and Dwayne Wade, to name a few. On this episode of The Model Health Show, Tim is here to discuss powerful insights and principles from his new book, W1nning. You’re going to hear Tim’s experiences working with elite champions and lessons he’s learned about achieving excellence. 

I hope this episode serves as an important reminder of how to put in the work and reach your goals. Tim’s honest and proven tips can help you succeed in any and every area of your life. So listen in, take good notes, and enjoy this episode with Tim Grover! 

In this episode you’ll discover:

• How taking care of yourself while you’re chasing your goals makes you a winner.
• What it means to constantly be practicing and staying ready.
• Why there are an infinite, ever-changing number of steps to success.
• How winning is similar to improving your physical appearance. 
• The importance of building a strong foundation of habits.
• Why it isn’t normal to win.
• How winning can create distance and strain relationships. 
• An important distinction between fear and doubt.
• Why winning has no loyalty. 
• The difference between having a healthy ego and an unhealthy ego. 
• Why it’s not always a bad thing to be selfish.
• The link between feedback and criticism.
• Why motivation is not enough to help you reach your goals.
• The problem with grinding, and how to reframe the way you think. 
• How striving toward winning wages a war in your mind.
• Why winning is a sprint with no finish line. 

Items mentioned in this episode include:

• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• W1nning by Tim Grover
• Relentless by Tim Grover
• Improve Your Memory & Read Faster with Jim Kwik – Episode 56
• Learn Faster & Increase Your Focus with Jim Kwik – Episode 197 
• Brain Hacks for Faster Learning with Jim Kwik – Episode 232 
• Thinking Faster with Jim Kwik – Episode 318
• Master Your Focus in Turbulent Times with Jim Kwik – Episode 408
• Connect with Tim Grover Website / Facebook / Instagram 

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