Inflammatory diseases are on the rise in the US and across the world. Most Western illnesses, including autoimmune disease, neurodegenerative disorders, and cardiovascular disease are linked to chronic inflammation. While the statistics regarding inflammatory diseases are staggering, the good news is that one key factor in bringing down our rates of inflammation is in our control: the health of our microbiome. 

On this episode of The Model Health Show, award-winning gastroenterologist and bestselling author, Dr. Will Bulsiewicz is sharing the fascinating role our gut health plays in all aspects of our lives. You’re going to hear how our microbiome can impact your weight, your susceptibility to chronic inflammatory diseases, and even your relationships. 

You’re going to hear the latest cutting-edge science on fiber consumption, microbiome health, additives in our food supply, and a whole lot more. Most importantly, Dr. Bulsiewicz is sharing some key dietary changes we can employ to improve the health and diversity of our microbiomes. Enjoy! 

In this episode you’ll discover:

• How our medical system hinders well-meaning doctors from truly helping folks. 
• Why weight loss is much more complex than the model of calories in, calories out.
• The role that our microbiome plays in our metabolism.
• How our microbiome controls the release of satiety hormones. 
• The link between insulin resistance and a damaged microbiome.
• What endotoxemia is.
• The importance of short-chain fatty acids for metabolic health.
• What percentage of the American diet is comprised of refined, ultra-processed foods. 
• Why fiber is critical for the health of our gut microbes.
• The problem with food additives in the US food system.
• What you should know about pesticides and herbicides like glyphosate. 
• The importance of choosing organic foods, when possible. 
• A distinction between Crohn’s disease and ulcerative colitis. 
• Why environmental factors are a large contributor to inflammatory diseases. 
• How trauma and disordered eating can manifest as inflammatory bowel diseases.
• The link between relationship quality and microbiome health. 

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!
• Preorder The Fiber Fueled Cookbook by Dr. Will Bulsiewicz
• Fiber Fueled by Dr. Will Bulsiewicz
• Our Misguided Battle Against Microbes with Dr. Will Bulsiewicz – Episode 440
• Connect with Dr. Will Bulsiewicz Website / Instagram / Facebook 

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Have you ever considered how what you eat impacts your mood? We’ve all heard jokes about how hunger can leave you irritable, or hangry. But like most cliches, there’s some truth behind the idea that your diet affects the way you operate and react to the world around you. You might already know how blood sugar dips and spikes impact your mood, but emerging science shows a connection between mental health and the way that we eat that is far more intricate than you might think.  

Our guest today, Dr. Uma Naidoo, packs a powerful resume. She is a Harvard-trained psychiatrist, a professional chef, a trained nutritional specialist, and a best-selling author. Dr. Naidoo’s niche is Nutritional Psychiatry—a specialty that combines all her expertise and training. In her book, This Is Your Brain on Food, she elaborates on the complex, intertwined relationship between what we eat and our psychological and cognitive outcomes. 

In this interview, we’re diving into the fascinating science of what happens in your brain when you eat sugar, what to eat for improved sleep and mental health, and how diet-related inflammation is contributing to our poor COVID-19 outcomes. Most importantly, Dr. Naidoo is going to be sharing real-life, actionable steps you can take to improve your health and your future. If you’ve ever wondered about how your food can impact the way you feel, I know you’ll find this episode fascinating, informative, and empowering. Enjoy! 

In this episode you’ll discover:

• What the leading cause of death is for American adults.
• The role that our blood sugar can play in our communication skills. 
• How many Americans have prediabetes or diabetes.
• The relationship between food, memories, and mental health. 
• Why comfort food is discomfort for our brains. 
• The problem with sugar measurements on food labels.
• Why we crave sugar. 
• The connection between metabolic health and COVID-19.
• How the gut-brain connection works.
• The link between inflammation, the gut, and mental health. 
• Why gastrointestinal issues are a side effect to many antidepressants.
• The main reason why our current mental health diagnostic system isn’t all-inclusive.
• What happens in the brain when we consume refined sugar.
• The long-term effect that blood sugar disruption has on the human brain.
• Why awareness is a powerful tool to cultivate change. 
• The power of getting your children involved in preparing food.
• How diet can impact ADHD symptoms. 
• The importance of incorporating DHA and EPA into your diet (+ specific sources!)
• Simple switches you can make to improve your sleep quality.
• The connection between diet and libido.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! 
• This Is Your Brain on Food by Dr. Uma Naidoo
• Connect with Dr. Uma Naidoo Website / Facebook / Twitter / Instagram  

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High-intensity interval training, or HIIT, makes headlines in the fitness industry for its ability to burn the maximum amount of calories in a short period of time. But HIIT is anything but a trend. In fact, high-intensity exercise is something that our genes expect, and as you’re going to learn today, it plays an important role in fighting inflammation, regulating insulin sensitivity, and fat storage in the body.

On this masterclass episode of The Model Health Show, you’re going to hear the amazing science behind high-intensity interval training. We’re going to discuss the different types of muscle fibers in the body and how they function. You’re also going to learn about how energy is stored in the muscles, and how high-intensity training can help tap into those reserves. 

If you want to add high-intensity exercise into your training routine, I’m going to share multiple accessible, low barrier to entry methods you can incorporate. I hope this information empowers you to become a stronger, more resilient version of yourself. So listen in, take good notes, and apply what resonates with you!  

In this episode you’ll discover:

• How moderate-intensity cardio compares to high-intensity interval training.
• The definition of high-intensity interval training, or HIIT.
• How our muscle fibers work, and how they can impact metabolic health.
• What the different classifications of muscle fibers are. 
• How the sequential activation process works.
• Why sequential activation is the key to metabolic change & body composition shifts.
• The relationship between high-intensity exercise and glycogen.
• What glycogenolysis is. 
• Why high-intensity exercise can impact fast-twitch muscle fibers. 
• The link between obesity and inflammation. 
• How fat loss actually works & the role that hormone-sensitive lipase plays. 
• The amplification cascade that occurs in the cells with HIIT. 
• How glycogen storage works. 
• Why intensity is key, & how to know if you’re activating the fast-twitch muscle fibers.
• What we can learn about exercise from children.
• Specific, high-intensity exercises you can incorporate into your routine. 

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 20% on performance supplements & tools!
• Inflammation Masterclass – Episode 497 

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Poor diet is a major contributor to our skyrocketing rates of chronic illnesses. While the cause of poor diet can be multifactorial, culture is often a major contributing factor. Cultural influences can impact habits, tastes, access, and much more. If you’re like me and you were born into a culture that didn’t value nutrition, you might feel disadvantaged.

The good news is that you hold an infinite potential to create a culture of health for yourself. And when you change your culture, you can begin to influence the culture of your friends, your family, and the world around you. On this episode of The Model Health Show, I’m sharing five tangible tips you can implement to create sustainable change and build a culture of health. 

You’re going to learn about setting clear goals, creating consistency, and cultivating a positive community. I hope you enjoy this episode and feel empowered and inspired by its message. Let’s create a culture of health and wellness, together. Enjoy! 

In this episode you’ll discover:

• How many people die per year from diet-related illnesses. 
• Why turbulent times are the perfect time to create change. 
• What culture is, and the different types of culture you are exposed to.
• How our culture impacts our thoughts, beliefs, and outcomes.
• The importance of having clarity. 
• Why it’s important to get clear about what you don’t want in life. 
• The power of actually writing your goals down.
• How to break a macro goal down into smaller, micro goals. 
• Why consistency is an important component of change. 
• The stages of changing and creating habits.
• How many habits you should aim to change at a time.
• What it means to set up a positive perimeter. 
• How to unplug from negative, disempowering outputs.
• Why being yourself is the greatest influence you have.
• The power of being the model for your community. 

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! 
• The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
• Eat Smarter

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*Download Transcript