“This I know for sure: who you’re meant to be evolves from where you are right now. So learning to appreciate your lessons, mistakes, and setbacks as stepping stones to the future is a clear sign you’re moving in the right direction.” – Oprah Winfrey

One of our main purposes in life is to grow, learn, and evolve. Every single experience, whether good or bad, is packaged with life lessons to help us move on to the next level. With hindsight, the ability to appreciate these lessons can often be an invaluable gift. 

Today we’re celebrating 500 episodes of The Model Health Show by reviewing ten powerful and transformative life lessons I’ve learned throughout the life of the show. We’re diving into topics like the power of authenticity, taking charge of your education, channeling your vision and purpose, and so much more. 

I hope you’ll walk away from this episode feeling empowered, inspired, and confident in your ability to affect change, tune into your own greatness, and set authentic, healthy priorities. Thank you for being a listening ear for the past 500 episodes, and I hope you’ll join me in celebrating this special milestone! 

In this episode you’ll discover:

• Why it’s so empowering to be authentic. 
• The problem with negativity and distraction in our culture. 
• What it means to invest in your own greatness. 
• How to take the initiative over your own education. 
• What you need to know about cognitive biases.
• Why we need to allow ourselves permission to be wrong. 
• The role the government plays in poor health outcomes. 
• How we can create change and inspire healthier communities.
• The importance of prioritizing knowledge over information.
• What you need to understand about your own strength and resiliency.
• A valuable lesson I learned from an injury last year. 
• The three most valuable assets you possess. 
• Why taking care of our health enables us to reach our potential.
• What ROR means. 
• The value of investing in strong relationships. 
• How to identify your vision and make it a reality. 
• The power of the human mind. 

Items mentioned in this episode include:

• Eat Smarter 
• How Social Media Affects Our Psychology with Adam Alter – Episode 434

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One thing I love about fitness is that no matter who you are or what your skill level is, there’s always an opportunity to improve. Whether you’re on day one of your fitness journey or you’re a seasoned gym rat, you can always implement new training methods, lift heavier, run faster, and become a better, healthier version of yourself. 

Today’s guest, Don Saladino, has trained a whole host of celebrities and professional athletes, including some of the biggest names in superhero films. He is a true fitness expert, and he’s passionate about helping folks take their fitness to the next level. What I truly admire about Don is his approach—while he knows what it takes to create six-pack abs, he also understands the power of basic foundational movements and he is a believer in realistic, individualized strategies. 

Whether your goal is to train like a superhero or to simply take the first step in your fitness journey, I know Don’s insights are going to inspire you to take action. You’re going to hear the five exercises you need to be doing, how to make personal training personal, and invaluable tips for becoming a stronger you. Enjoy! 

In this episode you’ll discover:

• Why exercise often gets overcomplicated.
• How to take a more minimalistic approach with your workouts.
• Why social media often paints fitness in a bad light. 
• What it means to earn the right to do certain exercises.
• The importance of having lubricated joints and elastic muscles.
• Five types of exercise everyone should do.
• Why consistency is an important piece of fitness.
• The power of improving your mobility.
• The most underrated exercise, and how to add it to your routine.
• Don’s goal for every single one of his clients.
• What it means to make personal training personal.
• Realistic ways to get our communities healthier. 
• How small changes can create big results.
• Why you should consider making one lifestyle change per month. 
• The importance of understanding metabolic individuality.
• Why you need to master the basic foundational pieces of health first. 
• What a Copenhagen plank is. 
• How to utilize data about your body.

Items mentioned in this episode include:

• PaleoValley.com/model -- Use code MODEL for 15% off!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Connect with Don Saladino Website / Podcast / Instagram 

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There’s no denying that what we eat is important, but emerging science shows that when we eat also plays a significant role in many facets of our overall health. Eating in sync with your circadian rhythm can have profound effects on your digestion, microbiome, mental alertness, and so much more. 

Circadian nutrition might sound like a new, cutting-edge idea, but fasting in accordance with the sun is actually something humans have done since the beginning of time. Today, we have access to food around the clock, we’re prone to late night snacking, and many of us don’t consider that when we eat is just as important as what we eat. 

On today’s show, we’re diving into the latest emerging science behind circadian nutrition and why it matters. You’re going to learn multiple functions and systems within the body that are impacted by the timing of your eating patterns, plus realistic ways to implement circadian fasting to optimize your health. So listen in and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

• What the circadian rhythm is and how it works.
• How our circadian clocks impact our digestive function. 
• The interaction our food can have with our genetic expression. 
• How eating at the right times can optimize your metabolism.
• What percentage of our genes follow a circadian rhythm.
• How many hours per day of fasting are optimal for circadian timing. 
• The advent of breakfast and processed breakfast foods.
• How intermittent fasting can help tap into stored body fat. 
• The link between fasting, insulin resistance, and satiety hormones. 
• Why having more muscle mass can increase your metabolic rate.
• How intermittent fasting can stimulate the production of new brain cells.
• The connection between fasting and BDNF levels.
• How fasting can lower major inflammation markers.
• The link between autophagy and intermittent fasting. 
• Why the timing of carbohydrate intake matters.
• Three clinically proven recommendations for honoring your circadian nutrition.

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!
• Eat Smarter 
• Eat Smarter University 
• Discover Your Chronotype with Dr. Michael Breus – Episode 175
• The Wild History of Cereal & Public Health – Episode 412
• The Secret Life of Fat with Dr. Sylvia Tara – Episode 350
• Inflammation Masterclass – Episode 497

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Inflammation is a critical part of our evolution, survival, and our overall health. Without it, we could never heal a cut or fight off a fever. But in our culture, our body’s inflammation responses are in overdrive, which over time can damage our cells and organs. 

Chronic long-term inflammation is linked to a myriad of health issues including heart disease, type 2 diabetes, obesity, and autoimmune diseases. That’s why it’s so important that we have a baseline understanding of inflammation, what it does, and how to manage it. On this masterclass episode of The Model Health Show, we’re breaking down what inflammation is, how it works, and clinically proven strategies you can use to cool down the fire of chronic inflammation. 

We’re diving into the five biggest contributors to neuroinflammation, plus clinically proven strategies you can implement to protect your brain from inflammation. I hope this episode arms you with the information you need to control inflammation and take control of your health. Enjoy! 

In this episode you’ll discover:

• What inflammation actually is.
• The root of the word inflammation.
• What the main symptoms of inflammation are.
• The difference between acute and chronic inflammation.
• Why inflammation is an essential process for human survival. 
• What neuroinflammation is. 
• The link between obesity and inflammation in the brain.
• How the blood brain barrier can become damaged.
• The importance of neuronutrition for the health of the blood brain barrier. 
• Five most common contributors to neuroinflammation.
• How dietary sugar can affect brain health.
• What you need to know about how alcohol can impact the brain.
• The connection between viruses and inflammation. 
• How pesticides can damage our brains.
• Why obesity and inflammation are linked. 
• How and why you should add extra virgin olive oil to your diet.
• The effects spirulina can have on neuroinflammation. 
• A list of foods you can eat to protect your brain from inflammation.
• What c-reactive protein is, and why it’s important. 
• The link between pesticides, inflammation, and gut health. 
• What percentage of the immune system is in the gut. 
• The definition of molecular mimicry. 
• What autophagy is and its relationship to inflammation. 

Items mentioned in this episode include:

• Organifi.com/Model  -- Use the coupon code MODEL for 20% off!
• Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies!
• Neuronutrition Masterclass – Episode 496
• What’s Really Causing the Susceptibility to COVID-19? with Dr. William Li – Episode 470
• Activate the Youth Within Your Cells with Naomi Whittel – Episode 494
• Eat Smarter 

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Despite the low-fat trends of the past few decades, mounting evidence points to the importance of dietary fat for human health, particularly brain health. In fact, the dry weight of the human brain consists of about 60% fat. Fat is essential for brain function, but we need to consume certain types of fat in order for our brains to fire on all cylinders. 

On today’s show, we’re diving into the three types of fat that make up the human brain, their specific roles, and how to incorporate these fats into your diet. You’re going to learn the truth about cholesterol, how your neurons are impacted by the foods you eat, and how certain dietary fats can help you reduce your risk of neurodegenerative diseases. 

You’re also going to hear real, practical tips for incorporating more of these fats into your diet to boost your brain power. No matter your goals or dietary preferences, we can all benefit from a stronger brain. So listen in, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

• How many neurons are in the human brain. 
• Which organ is referred to as the second brain in the body.
• What percentage of the brain is made up of fat. 
• The definition of phospholipoids and what they do in the brain.
• How an increased consumption of phospholipoids can reduce anxiety.
• Real, whole food sources of phospholipoids. 
• What sphingolipids are, and their function.
• How sphingolipids can help prevent cancer and neurodegenerative diseases.
• Ways to incorporate more sphingolipids in your diet.
• Which organ contains the highest concentration of cholesterol in our bodies.
• The relationship between vitamin D and cholesterol. 
• How cholesterol and sphingomyelin work together.
• What astrocytes are and their role in brain health. 
• How much saturated fat is in human breastmilk.
• The role cholesterol plays in nerve regeneration. 
• What you need to know about omega 3 fatty acids, and how to add them to your diet.
• How dehydration can impact brain function. 
• Specific foods you can incorporate to support brain health. 

Items mentioned in this episode include:

• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• Use These Foods to Improve Your Memory & Reverse Brain Aging – Episode 450
• 8 Ways to Build a Better Brain – Episode 369
• What Is Stress & Fear Doing to Our Immune Systems with Dr. Bruce Lipton – Episode 445
• The Shocking Truth About Cholesterol with Dr. Jonny Bowden – Episode 492
• Vitamin D Masterclass – Episode 476
• The Critical Nutrients to Unlock Energy with Robb Wolf – Episode 486
• The Microbiome-Body Fat Connection - Episode 453
• The Rise In Infectious Diseases, Autoimmunity, & The Gut-Immune Connection - With Dr. Emeran Mayer - Episode 487
• Epigenetics & The Biology of Belief with Dr. Bruce Lipton - Episode 235
• Eat Smarter 

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“We can’t become what we need to be by remaining what we are.” – Oprah Winfrey

We are constantly evolving, both figuratively and literally. As our cells turn over in our body, we essentially become renewed. Simultaneously, our experiences, thoughts, and perceptions shape who we become and help us evolve over time. The process is inevitable, but your participation in your growth is up to you. 

If you ever wanted to learn more about transformation, unlocking your potential, and becoming an active participant in your evolution, there is no better teacher than Dr. Michael Beckwith. Dr. Beckwith is one of the greatest thought leaders in the space of personal development, meditation, and manifestation. He is a highly regarded speaker, meditation teacher, author, and seminar leader. He is also the founder and Spiritual Director at Agape International Spiritual Center. 

On this episode of The Model Health Show, Dr. Michael Beckwith is back to share enlightening insights on raising your frequency, eliminating limiting beliefs, and practicing life changing gratitude. He’s also sharing wisdom on finding opportunities and beauty during dark times, and why our society is going through a great awakening. There is a ton of valuable, transformative information packed into this episode, and I hope you are open to receiving it. Enjoy! 

In this episode you’ll discover:

• Why the human body is like a lightbulb.
• What it means to treat your body like a temple. 
• Why it’s critical to have a clear purpose for your existence.
• An important distinction between energy that informs and energy that transforms.
• What it means to participate in your transformation.
• The importance of being cognizant of your words.
• How to raise your frequency with your thoughts.
• Why fear and negativity can stifle your growth.
• How gratitude can change your life. 
• The two biggest imposters and how to overcome them.
• What it means to watch your own thoughts.
• The four windows of manifestation.
• Why we need to change our perspective and ask empowering questions. 
• How Michael’s meditation practice has evolved over time.
• The difference between being special and being specialized. 
• Why opportunity doesn’t just knock once. 
• What malicious hypnotism is.
• Why we’re in a great awakening and how to take advantage of opportunity.

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!
• TheModelHealthShow.com/NowSummit -- RSVP to the Celebration Summit for free!
• Sleep Smarter by Shawn Stevenson
• Connect with Dr. Michael Bernard Beckwith Website / Facebook / Instagram

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There’s no denying the incredible power and resiliency that our bodies have. Every cell and system in your body is constantly at work trying to keep us alive and healthy. But due to our fast-paced lifestyles and convenience-based food systems, we’ve lost touch with the habits and patterns that support our body’s natural health promoting mechanisms. 

On this episode of The Model Health Show, you’re going to learn about autophagy from self-proclaimed wellness explorer, Naomi Whittel. Naomi is a CEO and the author of Glow15, an incredible book based on the Nobel Prize winning science behind autophagy and how to look and feel younger.   

This episode contains conversations on ingredients that can aid autophagy, the health-promoting benefits of sleep and fasting, and how to revitalize your skin with natural products. You’re going to learn the benefits of eating a high-fat diet, which ingredients keep our cells healthy, and other powerful lessons on activating autophagy. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

• At what age women tend to start noticing signs of aging.
• The definition of autophagy. 
• What citrus bergamot is and the benefits it provides.
• Why sleep plays an important role in autophagy. 
• The benefits of eating sprouts and microgreens.
• What berberine is.
• How intermittent fasting can strengthen our biology. 
• What spermidine is, and its food sources.
• The role that orgasms play in youthfulness.
• How insulin sensitivity plays into our aging process.
• What sugar consumption has to do with inflammation.
• The link between COVID infections and dysregulated metabolisms.
• Why you should consider eating more fat early in the day.
• Naomi’s philosophy on skincare.
• How vitamin D and magnesium work together. 
• What it means when an ingredient has been trademarked. 
• How to read your food labels better. 

Items mentioned in this episode include:

• PiqueTea.com/model -- Use code MODEL at checkout for 10% off!
• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• Glow15 by Naomi Whittel
• Sleep Smarter by Shawn Stevenson
• The Okinawa Diet Plan by Drs. Bradley J. Wilcox, D. Craig Wilson, & Makoto Suzuki
• Eat These 11 Foods for Total Body Health – Episode 490
• 10 Important Tips to Remember When Choosing a Product
• Connect with Naomi Whittel Website / Twitter / Instagram  

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Have you ever noticed an uptick in your mood after a great workout or a relaxing massage? This is no coincidence, thanks in part to serotonin. Serotonin is a dual hormone and neurotransmitter that’s responsible for several critical roles in the body, including modulating mood, aiding in digestion, memory formation, and much more.

On this episode of The Model Health Show, we’re digging into the science behind one of the major chemicals responsible for happiness and health—serotonin. You’re going to learn about serotonin’s roles and responsibilities in the body, how it’s made, and how it interacts with other hormones and systems. You’ll hear how hormones and neurotransmitters work, plus exactly where serotonin is produced and stored in the body.

In addition, we’re going to cover seven clinically proven ways to naturally boost your serotonin levels. These simple and effective tips can help you elevate your serotonin and in turn boost your mood. I hope you’ll find these strategies helpful and will consider integrating them into your routine. Enjoy! 

In this episode you’ll discover:

• What roles serotonin plays within the human body. 
• The relationship between serotonin and melatonin.
• The effects of having too much serotonin. 
• How hormones work and send messages throughout the body.
• What an SSRI is and how it impacts the functionality of serotonin.
• The three areas in which serotonin is produced and stored.
• How the amino acid tryptophan affects serotonin production.
• What percentage of our serotonin is produced in the gut.
• The similarities and differences between hormones and neurotransmitters.
• Why protein consumption is important for endocrine and nervous system function.
• How our circadian rhythms are influenced by light exposure. 
• Why sunlight exposure is critical for serotonin production. 
• The role that tryptophan plays is major bodily functions. 
• Foods to eat to encourage serotonin production. 
• What the evidence says about serotonin heavy foods.
• How exercise can help boost your mood. 
• The link between human touch and serotonin production.
• What laughter therapy is. 
• How to integrate more laughter into your life.
• The link between caffeine consumption and serotonin levels. 
• Different ways to utilize fasting. 

Items mentioned in this episode include:

• Organifi.com/Model  -- Use the coupon code MODEL for 20% off!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Eat Smarter 

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

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We know that heart disease is the number one killer in the US, but aside from that, it turns out that much of what we know about how heart disease develops is wrong. In The Cholesterol Myth, Dr. Jonny Bowden makes a compelling argument about the real culprit for heart disease, why our cholesterol testing methods are out of date, and how eating the right macronutrients can support our heart health.

Dr. Jonny Bowden is a board-certified nutritionist, a national expert on nutrition, and the author of numerous best-selling books. On this episode of The Model Health Show, Dr. Bowden is sharing powerful paradigm-shifting insights on the role of cholesterol in the body, the misuse of statins, and how insulin resistance and inflammation play a role in all our pervasive health issues. 

This interview contains conversation on how nutrition research studies work, why it takes so long to spark change in the health industry, and why we have the ultimate power in determining our health outcomes. Dr. Bowden’s work is insightful and empowering; so listen in and enjoy the show! 

In this episode you’ll discover:

• How much money is spent per year on the statin industry. 
• Why cholesterol does not cause heart disease. 
• How cholesterol cooperates with vitamin D and our sex hormones.
• The link between erectile dysfunction and statins. 
• How our understanding of good and bad cholesterol was created. 
• The number of cholesterol types that exist.
• Why current cholesterol testing is obsolete. 
• The biggest, most overlooked risk factor for heart disease. 
• Why you can’t always believe nutrition research studies. 
• How an observational study works. 
• The truth about how effective statins actually are. 
• Why low-fat diets contribute to insulin resistance. 
• What you need to know about partially hydrogenated oils in your food.
• The problem with the calories in, calories out methodology.
• What insulin’s role is in the body.
• What percentage of Americans are insulin resistant. 
• How the different macronutrients affect insulin sensitivity. 
• Major side effects of statins, and why they’re underreported.
• The role that CoQ10 plays in heart health.
• How to measure your insulin resistance. 

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• Organifi.com/Model  -- Use the coupon code MODEL for 20% off!
• The Great Cholesterol Myth by Dr. Jonny Bowden
• The 150 Healthiest Foods on Earth by Dr. Jonny Bowden
• Living Low Carb by Dr. Jonny Bowden 
• The Metabolic Factor Blueprint by Dr. Jonny Bowden
• COVID mRNA Medications with Dr. Ron Brown – Episode 477
• Science Daily: Only 12% of American Adults Are Metabolically Healthy  
• Connect with Dr. Jonny Bowden Website / Twitter / Instagram

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