Face masks have served as the pervasive and omnipresent symbol of the COVID-19 pandemic. Whether you’re on a plane, on a coffee run, or at a school, it seems as if masks are a new part of our society at large. But what does the data actually say about mask efficacy? Can wearing a mask actually reduce transmission or infection from viruses?

On this episode of The Model Health Show, we’re diving back into the studies on mask effectiveness, including the safety of cloth masks, surgical masks, and N95 masks. We’re taking a thorough assessment of the data, discussing various types of scientific studies, and cross-referencing the data. You’re going to hear about new studies, studies that have proven the test of time, as well as studies that are commonly cited. 

You’re going to learn the truth about mask efficacy, including different types of masks in different settings. We’re also discussing how human biases can cloud the truth, and how the debate around masks has prevented us from addressing other pressing issues. I hope this episode acts as a valuable resource for you to reference and share. 

In this episode you’ll discover:

• Why cloth masks may result in an increased risk of infection. 
• What percentage of healthcare workers experienced adverse effects from masking.
• How double masking can increase the risk of infection. 
• Why cross-referencing data is important for eliminating biases.
• What studies showed regarding efficacy of surgical masks and N95 masks. 
• The size of a virus. 
• What you need to know about randomized control trials.
• The problem with many of the widely dispersed studies.
• What you should know about the Bangladesh study.
• Why surgical masks are the standard of practice in the medical industry.
• The difference in infection rates when surgeons wore masks. 
• What studies showed about pregnant healthcare workers wearing N95 masks.
• How blocking our breathing pathways can spike anxiety and elevated stress hormones.
• The link between headache frequency and mask-wearing.
• Side effects that are noted from wearing masks. 
• Why masks are masking the symptoms.  
• The link between chronic illnesses and COVID-19 deaths. 

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• Beekeepersnaturals.com/model -- Get a special 25% discount on natural remedies!
• Themodelhealthshow.com/maskscience
• Themodelhealthshow.com/maskfacts
• Mask Safety & Efficacy References

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The health of your mitochondria has the capacity to impact nearly every process and reaction in your body. Recent research suggests that mitochondrial function relates to the aging process, immune function, the body’s renewal processes, and more. But what do you actually know about improving the health of your mitochondria?

This topic isn’t one that’s talked about often, but it’s of utmost importance, especially in the conversation surrounding viral infections. On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss the link between mitochondrial function and COVID-19 outcomes and how natural immunity works. 

You’re going to learn powerful, free, and accessible strategies you can use to improve your mitochondrial health.  We’re diving into topics like autophagy and mitophagy, the life cycle of cells, and how to optimize your immune system. I hope you find this information empowering, realistic, and applicable no matter where you are on your health journey. 

In this episode you’ll discover:

• The role that interferons play in the innate immune system. 
• Free, accessible ways to improve your mitochondrial health. 
• Which disease is an indicator of mitochondrial dysfunction in the liver.
• What mitophagy is.
• The connection between glucose, insulin, and cellular renewal rates. 
• How exercise can contribute to autophagy.
• The three components necessary to activate the process of autophagy. 
• What weight recidivism is, and why it’s particularly for parents to understand.
• How exercise insufficiency is defined.
• The link between exercise, autophagy, and mitophagy. 
• What immunometabolism is. 
• The history and function of the drug metformin. 
• How checking your blood glucose levels can be beneficial. 
• The life cycle of T cells. 
• How exercising can help purge senescent T cells. 
• The difference between chronologic age and biologic age. 
• What inflammaging is. 
• The role that vitamin D plays in cellular health.
• How natural immunity works.
• Behaviors that can make vaccines more effective.
• What pericarditis is, and how to increase circulation. 

Items mentioned in this episode include:

• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• PiqueTea.com/model -- Use code MODEL at checkout for 10% off!
• Morbidity and Mortality Weekly Report – CDC 
• Connect with Mike Mutzel Website / Instagram / YouTube

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Emerging science shows a strong connection between our brains and our gut, or the gut-brain axis. While you might think that these two organs have very different structures and functions, they actually have more in common than you’d think. The gut and the brain are connected by the vagus nerve and neurotransmitters, and our gut microbes can even communicate with our brains. 

When it comes to brain function and the science behind the gut-brain connection, Dr. Andrew Huberman is one of the world’s foremost experts. Dr. Huberman is a highly-regarded neuroscientist and tenured professor at the Stanford University School of Medicine. He is the director of Huberman Lab at Stanford, and the host of the Huberman Lab Podcast. 

In part two of this interview series, Dr. Huberman is sharing his expertise on the numerous benefits that fasting can have on the brain and the neurobiology behind overeating, hyper-palatable foods, and obesity. You’re also going to learn about the gut-brain axis, the glymphatic system, and the role that stress plays in the brain, and so much more. Enjoy! 

In this episode you’ll discover:

• The many benefits of time-restricted feeding. 
• How fasting can create harmony in your brain’s reward pathways.
• The ideal eating window for intermittent fasting.
• Why being inconsistent with fasting is like having jet lag.
• What you can learn from your own resistance. 
• How dopamine works. 
• What the gut-brain axis is, and how the neurons in those systems communicate.
• Why hidden sugars encourage overeating. 
• Three things you can do to improve your gut-brain axis. 
• What micro addictions are. 
• The benefits of eating 2-4 servings of low sugar fermented food per day.
• Why sleep and microbiome are two main pillars of health.
• How inflammation in the brain is unlike other types of inflammation.
• What the glymphatic system is and how to support it.
• The clinical definition of insomnia. 
• Why mouth breathing is detrimental to your well-being.
• The link between cortisol levels and immune health.
• How to determine the difference between short-term stress and long-term stress. 
• What a psychogenic fever 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!
• Do These Things to Have More Energy with Dr. Andrew Huberman – Episode 523
• Intermittent Fasting & The Principles of Stress with Ori Hofmekler – Episode 261
• Breath by James Nestor
• Jaws: The Story of a Hidden Epidemic by Sandra Kahn & Paul R. Ehrlich 
• Connect with Dr. Andrew Huberman Podcast / Instagram 

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The human brain is one of the most unique, powerful, and adaptive objects in the known universe. Up until a few decades ago, researchers believed that changes in the brain could only develop throughout infancy and childhood. We now know that no matter what age you are, your incredible brain is capable of change, creating new connections, and rewiring its pathways. 

Dr. Andrew Huberman is a brilliant neuroscientist and tenured professor at the Stanford University School of Medicine. As the director of Huberman Lab at Stanford, he is a true expert on brain development, function, and plasticity. In part one of this interview series, Dr. Huberman is sharing incredible insights on upgrading your brain through sunlight exposure, cold therapy, and breathing techniques. 

You’re going to learn the science behind how the brain is constantly adapting to its environment, and what you can do to set your brain up for success. These clinically proven strategies for upgrading your brain are free, simple, and accessible to everyone. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

• How the brain is unlike any other organ in the body. 
• What neuroplasticity is. 
• The conditions that determine whether stress is good or bad for us.
• How the mind and the body respond to stress.  
• What you need to know about adrenaline and epinephrine. 
• How cortisol levels cycle throughout the day. 
• The importance of taking in morning sunlight. 
• Three main practices you can implement to anchor your stress response system.
• What ICU psychosis is. 
• How to optimize the time you spend on social media. 
• Why associating positive thoughts with behaviors can change your stress response. 
• Two simple tools you can use when you feel stressed. 
• The physiological similarities between deep breathing and exercise.
• How cold water impacts dopamine levels. 
• Which foundational movement is associated with brain and body longevity.
• How to work with your brain’s reward system. 

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 Circadian Code with Satchin Panda, PhD
• Connect with Dr. Andrew Huberman Podcast / Instagram 

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“Do not let what you cannot do interfere with what you can do.” -John Wooden

No matter your income level, physical ability, or schedule, there are some major foundational habits you can implement today to improve your health. And often, those basic principles of health are the most impactful. It’s never too late to make a positive change and begin prioritizing your well-being. 

Today’s guest is Jonny Morelli, also known as Jonny Juicer. Jonny is a health coach, public speaker, and juicing enthusiast. Whether or not you’re interested in juicing, this interview contains health-promoting insights on creating new habits, prioritizing your health, and accessible ways to put your health first. 

Jonny’s story and the impact he’s made is truly inspiring. If you’re interested in simple, proven tenets of health, I know this interview will resonate with you. One of Jonny’s main missions is to help people realize their infinite potential, and I hope you will receive that message today. Enjoy! 

In this episode you’ll discover:

• The role that juicing played in my health journey.
• Why Jonny failed at his first juice cleanse. 
• The importance of focusing on adding healthy habits. 
• How Jonny’s intuition grew while he transformed his health.
• Two anti-inflammatory ingredients you should add to your juice.
• What hormone-sensitive lipase is.
• The health benefits of sea vegetables.
• What to consider about prepackaged juices. 
• How Jonny helped his mom get off prescription medications. 
• Simple, free habits you can implement to improve your health.
• The benefits of grounding. 
• How to make juicing more affordable. 
• Why prioritizing your health is so important today. 

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• PiqueTea.com/model -- Use code MODEL at checkout for 10% off!
• Fat, Sick & Nearly Dead
• The China Study by T. Colin Campbell, PHD & Thomas M. Campbell II, MD
• Earthlings 
• Noah’s COVID Video 
• Teacher Singing About Masks to Masked Preschool Children 
• Themodelhealthshow.com/maskfacts 
• Connect with Jonny Morelli Website / Instagram / YouTube 

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For a lot of people, fear is running the show right now. And like any other mental roadblock, chronic fear can manifest in the body in a multitude of ways. Fear can impact your nervous system, immune function, stress hormones, and more. Although our emotions and mindset can often feel complex, it’s empowering to know that we hold immense power over our mindset. 

If I could recommend one person to help you hack your mindset, it would be Jim Kwik. Jim is the world’s leading coach in accelerated learning, memory training, and speed reading. On this episode of The Model Health Show, Jim is back to share expert tips on mastering your mindset, including overcoming fear, tapping into your creativity, and how to take steps toward the life you want to live. 

Now is a time for you to be empowered, and I know Jim’s insights will help you upgrade your mindset and realize your potential. This episode contains powerful tips on gaining clarity, avoiding burnout, finding purpose, and so much more. So listen in, take good notes, and enjoy this episode with the one and only, Jim Kwik! 

In this episode you’ll discover:

• The second leading (& highly overlooked) risk factor for death from COVID-19. 
• How our survival brain holds us hostage from our rational brain. 
• Why now is the time to get clarity on what you want in life. 
• The two most important questions you need to be asking yourself right now.
• A common reason why people feel burnt out.
• The 6 Cs you need to know to master your mindset. 
• Why your mind is like an algorithm. 
• The power of service and contribution.
• Why your words matter, and how to tap into your creativity. 
• How fear can act as a signpost. 
• What the confidence-competence loop is. 
• The three main elements that limit us. 
• What the formula is for limitless motivation.
• The power of taking small, simple steps. 

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!
• Themodelhealthshow.com/takecontrol
• Master Your Focus in Turbulent Times with Jim Kwik – Episode 408
• Thinking Faster with Jim Kwik – Episode 318
• Brain Hacks for Faster Learning with Jim Kwik – Episode 232
• Learn Faster & Increase Your Focus with Jim Kwik – Episode 197
• Improve Your Memory & Read Faster with Jim Kwik – Episode 56
• Limitless by Jim Kwik
• 7 Habits of Highly Effective People by Stephen Covey 
• How to Get Unstuck & Become Creative – Kwik Brain 
• Connect with Jim Kwik Website / Podcast / Twitter / Instagram

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“The first wealth is health.” -Ralph Waldo Emerson 

What does it mean to you to be wealthy? For many people, they might think about specific numbers in their bank account or a goal to have a certain car. But true wealth is actually much more holistic than that. Today’s guest is here to share powerful insights on redefining wealth. 

Our special guest today is the captivating, uplifting, Patrice Washington. She is a best-selling author, dynamic speaker, and a personal finance expert who is passionate about teaching others how to overcome the mental hurdles that block them from creating wealth. On this episode of The Model Health Show, Patrice is sharing her profound Pillars of Wealth and how you can redefine wealth and live with purpose.

Now more than ever is a time for us to focus on real health, find purpose, and live intentionally. It is also a time for you to tap into your unique gifts, to show up authentically, and to live an empowered, fulfilling life. I hope this interview with Patrice Washington will inspire you to redefine success and wealth in a way that resonates with you. Enjoy! 

In this episode you’ll discover:

• What the true definition of wealth is.
• The difference between knowledge and wisdom. 
• How finances and well-being are connected. 
• What well-being welfare is. 
• The power of going the heck to sleep.
• Why having the support of others is the key to greatness.
• How to cultivate an encouraging community. 
• The importance of setting up your environment to support you.
• Why clutter will drain your energy. 
• How the pandemic made us tune into the importance of having a healthy environment.
• What Money Monday is, and why you should implement it into your family’s routine. 
• The definition of spiritual malnutrition. 
• Why unnecessary spending is an ineffective way of trying to fill a void.
• The difference between having a purpose and having passion. 
• How to find a career that aligns with your gifts.
• What it means to treat yourself as the CEO of your life. 

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!
• Themodelhealthshow.com/takecontrol
• Redefine Wealth for Yourself by Patrice Washington 
• The Wealth Choice by Dennis Kimbro
• The Truth About Wealth – Free Download 
• Connect with Patrice Washington Website / Podcast / Instagram

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We don’t get to pick where we’re born, who our parents are, or the set of beliefs we’re taught growing up. But what we do have is the power to change our mindsets, develop skills and habits that create success, and ultimately become the best version of ourselves. If there’s anyone who is a testament to that concept, it’s Cynthia Garcia. 

Cynthia is a visionary leader, a life coach, and the founder and CEO of the Institute of Transformational Nutrition. On this episode of The Model Health Show, Cynthia is back to share powerful insights on changing the stories we tell ourselves, how shifting your identity can change your life, and how to pursue a career that you love. You’re going to hear Cynthia’s personal story of overcoming hardships, real tips for transformation, and how to live with purpose.  

If you feel like this time in history is your time to make a difference, speak out, and follow your passions, this episode was meant for you. Cynthia’s personal anecdotes and insights are profoundly inspiring. So listen in, take notes, and enjoy this episode with the one and only, Cynthia Garcia! 

In this episode you’ll discover:

• Why changing your life through changing your thoughts is not sustainable.
• How the stories we tell ourselves guide our decisions.
• Why right now is the time to reevaluate your life, goals, and career. 
• How the stories we tell ourselves are like icebergs.
• What looping is. 
• The acronym STORY, and how it can help you change your life.
• How to set yourself free from old, disempowering stories.
• Why identities are so powerful. 
• The truth about rock bottom and experiencing change. 
• Why millions of people are refocusing their careers.
• The three areas of our health that lead to balance.
• How healing can help you impact other people.
• The difference between coaching and cheerleading. 
• Why mindset is the first step in Cynthia’s 6-step business building blueprint.
• The unique opportunities that exist right now, and why you should use your voice.

Items mentioned in this episode include:

• Themodelhealthshow.com/takecontrol

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“Character cannot be developed in ease and quiet. Only though experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved.” – Helen Keller 

No matter who you are, where you come from, or what your goals are, you’re bound to face some heavy challenges throughout your life. But no matter what life throws your way, what matters most is your mindset and your trust in your capabilities to not only survive—but thrive.

Today’s guest is the incredible Inky Johnson. Inky is a motivational speaker and former college football player with an incredible story of strength and resilience. On this episode of The Model Health Show, he’s sharing powerful stories of overcoming adversity, finding purpose, and growing through struggles. This episode contains valuable lessons on determination, relationships, personal growth, and so much more. 

Inky’s story is a profound testament to our ability to persevere, and I hope this story resonates with you. As always, I hope you are reminded of your power, your ability to affect change and face challenges head-on and to live a fulfilling, purpose-driven life. Enjoy! 

In this episode you’ll discover:

• The difference between focusing on the product and focusing on the process. 
• Why having a strong sense of purpose can keep you going. 
• How a life-changing injury shifted Inky’s career path. 
• A summary of Inky’s football career, and important lessons he learned along the way. 
• The value of learning resilience and mental toughness. 
• How sports lessons translate into real-life challenges. 
• What we can learn from adversity.
• How being a student can help you become a stronger leader. 
• The value in questioning your thoughts and beliefs. 
• How you can learn from having the willingness to be wrong. 
• The importance of assessing and evaluating your behaviors. 
• Why advantages can become disadvantages over time. 
• How an encounter with Oprah restored Inky’s faith.
• The importance of having balanced relationships. 

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Onnit.com/model -- Get your optimal health supplements at 10% off! 
• Connect with Inky Johnson Website / Podcast / Facebook / Instagram / YouTube 

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