The Model Health Show

By Shawn Stevenson

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Category: Nutrition

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Rate for this podcast
Subscribers: 2410
Reviews: 6
Episodes: 691

Jason
 Jan 26, 2023
Looonnnng time listener! This is my go-to wellness podcast. Shawn isn't afraid to challenge the status quo and he's passionate about helping all us live our best lives. keep doing what you're doing Shawn! ✊

Rupen
 Jul 8, 2021
A brilliant health podcast, a must listen if you want


 Aug 12, 2020

Faith
 Jul 29, 2019
Thanks Shawn for an amazing educational platform, I look forward to getting new insights everyday delivered in a refreshing and professional manner, learning made fun and so easy to implement too. You have a gift of teaching!


 Nov 29, 2018

Description

The Model Health Show is a fun, entertaining, and enlightening look at health and fitness. No subject is off limits here! World-renown author and nutritionist Shawn Stevenson breaks down complex health issues and makes them easy to understand and overcome. Whether it's weight loss, chronic fatigue, heart disease, diet, exercise, sex, hormones, sleep problems, or countless other health topics, the insights you get here will help you transform your health and live your best life ever.

Episode Date
TMHS 691: The Shocking Truth About U.S. Psychiatry, Addiction, & True Mental Wellness - With Dr. Joseph Yi
01:38:33

Millions of Americans are affected by mental health issues every year. Conditions like depression and generalized anxiety can severely impact relationships, finances, health, and so much more. And when it comes to effectiveness and true healing, our standard conventional treatments leave much to be desired. On today’s show, you’re going to learn about alternative and holistic treatments for mental health.

On this episode of The Model Health Show, Board Certified Addiction Psychiatrist Dr. Joseph Yi is joining us to share his expertise in holistic psychiatry. We’re going to discuss alternative therapies for mental health treatment, the state of the US healthcare system, and basic pillars of mental health that we should all aim to achieve. We’re covering a wide variety of topics, including how the pharmaceutical industry influences medical doctors, how ketamine therapy impacts the brain, and the powerful impact technology has on our mental health.

We’re also having important conversations about the overwhelming dogmatic messages in the wellness space, how conventional treatments can override your body’s important signals, and so much more. Dr. Yi possesses a wealth of information on the topic of mental health treatments, and I think you’re going to appreciate his perspective. Enjoy!

In this episode you’ll discover:

  • What the leading cause of absenteeism in the workplace is.
  • Dr. Yi’s journey to becoming a psychiatrist.
  • The prevalence of nutrition classes in US medical schools.
  • What Dr. Yi learned from his patients about tapering off medications.
  • How we can make our healthcare system centered around health.
  • The connection between social media and suicide rates.
  • Three ways that technology influences addiction.
  • How concentration rates of marijuana have increased over the past few decades.
  • An important conversation on dogmatic diets.
  • What it means to be socially malnourished.
  • How Dr. Yi quit his longtime nicotine habit.
  • What ayahuasca is and how it works.
  • How drug reps influence doctors.
  • The role of pharmaceutical drugs in mental health.
  • Four basic pillars of mental wellness.
  • Your dopamine reward center’s evil twin.
  • How ketamine therapy works.
  • Why reading and weight training are powerful mental health tools.
  • The difference between addiction and dependency.

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 May 30, 2023
TMHS 690: 10 Tips to Help You Take Control of Your Health, Overcome Fear, & Demolish Self-Doubt
01:57:36

In ten years of hosting The Model Health Show, I’ve been honored to interview some of the best experts on the planet in their respective fields. Today, I want to celebrate this milestone by sharing ten of the memorable moments from the past ten years. This compilation encompasses a wide variety of topics, from exercise and epigenetics to cultivating a strong sense of confidence and self-worth.

It's been my mission for a decade to provide a model to remind you of your greatness, and these ten guests deliver! You’re going to hear from some of the most intelligent, inspiring folks in the world, including Bob Proctor, Michael Beckwith, Tony Robbins, and more.

You’re going to learn about the power of your mind, the incredible yield that can happen when you take responsibility for your life, and how to shift your identity. We’re covering a wide range of topics that you can apply to change your perception, become more empowered, and reach your goals. So click play and enjoy the show!

In this episode you’ll discover:

  • The incredible power of your thoughts and words.
  • Why your life is a direct reflection of your thinking.
  • How to build your decision-making muscles.
  • The importance of changing your paradigm and asking empowering questions.
  • Why happiness is a moral obligation.
  • The power of forgiving yourself and others.
  • What percentage of disease is controlled by genetics.
  • How stress impairs the function of the immune system.
  • Why placebos work & the power of the human mind.
  • How to reframe what failure means.
  • What can happen when you begin to take ownership over your life.
  • Why taking responsibility gives you power.
  • How to get a strong return on investment in the gym.
  • Why exercise can make you a better person.
  • The number one thing you need to do to cultivate self-confidence.
  • How to upgrade your identity.
  • When your self-image develops.
  • How exactly to improve your self-image and create change in your life.

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 May 28, 2023
TMHS 689: The #1 Stretch To Do Daily, Preventing Tech Neck, & Upgrading Everyday Movements - With Katy Bowman
01:21:55

Movement encompasses so much more than just exercise. Movement involves our anatomy, alignment, functionality, and even our quality of life. Even if you’re not someone who loves practices like running or going to the gym, quality, intentional movement is essential for your body’s overall function.

On today’s show, biomechanist and bestselling author Katy Bowman is back to share principles from her new book, Rethink Your Position. You’re going to hear how to transform your daily movement practices in a way that improves your functionality and enriches your life. Katy is a proponent for intentional movement, and a strong believer that movement is for every body. 

You’re going to hear about how our sedentary lifestyles and technology-heavy culture impacts our bodies, and simple habits you can implement to improve your functionality. We’ll talk about how movement can improve your resiliency, enhance your relationships, and so much more. As always, Katy’s insights are both enlightening and inspiring. Excited and honored to share this conversation with you!

In this episode you’ll discover:

  • What tech neck is.
  • How to use a head ramp exercise to improve your posture.
  • Why your movement and functionality can impact your relationships.
  • How movement impacts your quality of life.
  • What it means to be a chair athlete.
  • The truth about sleeping positions.
  • What it means to rethink your position.
  • Why physical fitness is about much more than appearance.
  • What movement hunger is.
  • How your fitness level can make you more resilient.
  • The relationship between your ribcage and your pelvis.
  • How individual movement patterns and gait accents develop. 
  • The number one exercise you should be doing regularly for cardiovascular support.
  • Why walking is the best exercise for fitness. 
  • The powerful benefits of changing your position.

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 May 24, 2023
TMHS 688: The Truth About Exercise (This Is What It REALLY Does)
01:14:40

When you think about the benefits of regular physical activity, what comes to mind first? While many folks might exercise to drop a pants size or grow bigger biceps, the true benefits of being physically active extend far beyond vanity metrics. Exercising regularly can improve your immune function, reduce the risk of multiple diseases, improve your brain health, and so much more.

On this episode of The Model Health Show, we’re going to dive into the real, science-backed benefits of engaging in regular exercise, beyond the physical side effects like weight loss. You’re going to learn more about the multitude of ways that exercise can impact your health and well-being, including how exercise is protective against the top causes of absenteeism in the workplace, and how movement impacts longevity and cognitive ability.

If you want to change your relationship with exercise, you have to understand its inherent value. No matter what your physical body looks like, regular activity can help you improve your functionality, mental health, and overall quality of life. I hope you enjoy this episode on the comprehensive benefits of exercise!

In this episode you’ll discover:

  • Why your health is your most valuable asset.
  • How exercise acts as an epigenetic controller.
  • The number one cause of absenteeism in the workplace.
  • How exercise measures up against conventional treatments of depression.
  • Why regular physical activity can increase your resilience.
  • How movement can improve your immune response and reduce inflammation.
  • Two types of training that can reduce risk of injuries.
  • Why being fit is a superpower.
  • How your lymphatic system works, and why movement is essential for its function.
  • The impacts of exercise on brain plasticity.
  • How strength training affects long-term memory.
  • The connection between walking and dementia risk.
  • Why walking is a wonder drug.
  • Specific forms of exercise to engage in to improve your health.
  • How walking can extend your lifespan.
  • Why play is an underrated form of exercise for health and happiness.

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 May 21, 2023
TMHS 687: Mind Fasting, Dealing With Conflict, & The Overlooked Root Of Depression - With Dr. Michael Beckwith
01:38:29

It’s never been easier to access information than it is today. Most of us have access to multiple devices with endless apps and notifications. While in some ways, having a wealth of information at our fingertips can be beneficial, it can also lead to overstimulation, distraction, and disconnection. 

On today’s show, you’re going to learn about the importance of tapping into your own mind and intuition. No matter your personal relationship with technology, we can all use practical ways to experience more clarity and to clear away the mental pollution that is so prevalent in our society today. And there’s no one more qualified to speak on this topic than my friend, Dr. Michael Beckwith.

Dr. Michael Beckwith is one of the most influential thought leaders in personal development and meditation. He is a bestselling author, speaker, and the founder of Agape International Spiritual Center. Today he’s back on The Model Health Show to share the important principles of mind fasting, how to tap into authentic modes of thinking, the power of leading a life with intention, and so much more. 

In this episode you’ll discover:

  • How reductionism in healthcare can lead to misunderstanding.
  • What mind fasting is.
  • The importance of introspection.
  • Why we’re seeing skyrocketing rates of mental health conditions.
  • The relationship between depression and expression.
  • How mentation differs from real thinking.
  • Why you should allow your opinions to change over time.
  • How mind fasting allows you to transcend your ego.
  • Why awareness allows you to choose, rather than react.
  • The number one way to deal with violence.
  • How to begin mind fasting.
  • The power of setting strong intentions.
  • Different types of meditation, and how to get started.
  • Why consistency can benefit your meditation practice.
  • The two greatest techniques of meditation. 

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 May 17, 2023
TMHS 686: The Shocking Truth About “Forever Chemicals” And The Conveniences That Are Killing Us - With Darin Olien
01:35:02

The human endocrine system is comprised of an entire network of organs and glands that control a myriad of processes in the body. Your endocrine system creates and releases hormones that control everything from your metabolism to your sexual function. And while the body is designed to filter out exposure to chemicals, our modern society is constantly bombarding us with plastics and fragrances that can disrupt the way our endocrine system is designed to function.

New York Times bestselling author Darin Olien has dedicated a large portion of his career to researching fatal conveniences—common products and ways of living that are slowly and cumulatively disrupting our hormones and diminishing our health. In his new book, Fatal Conveniences, Darin writes about how common household objects like dental floss, laundry detergent, and mattresses often contain environmental toxins that are wreaking havoc on our bodies.

On today’s show, he’s sharing some of the common fatal conveniences that you might be regularly exposed to, including herbicides and pesticides, plastic, fragrance, EMFs, and much more. You’re going to learn how to reduce your exposure to toxic chemicals and how to become more empowered and conscious about your food, water, and household products. I hope you enjoy this interview with Darin Olien!

In this episode you’ll discover:

  • What forever chemicals are and how they affect the body.
  • The percentage of the average American’s diet that is made up of ultra-processed foods.
  • How the advent of glyphosate changed our food system.
  • Accessible ways to clean your produce.
  • The problem with plastic packaging on fruits and vegetables.
  • How many personal care products the average woman uses daily.
  • Common household products that contain harmful chemicals.
  • The connection between microplastics and declining sperm counts.
  • What to consider about EMFs.
  • The link between BPA and fertility.
  • What an accumulative body burden is.
  • The definition of greenwashing.
  • How growing your own produce can reduce your chemical exposure.
  • The sneaky chemicals hiding in common floss brands.
  • What fragrance actually is.
  • The number one way to begin reducing your toxic load.

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 May 15, 2023
TMHS 685: 10 Powerful Keys To Growth, Success, & Fulfillment — The Model Health Show 10-Year Anniversary!
01:25:01

“Let the world know why you’re here and do it with passion.” – Wayne Dyer

On this special episode, we’re celebrating ten years of The Model Health Show by highlighting ten of the biggest lessons I’ve learned about growth and success along the way. We’re diving into topics like the power of goal setting and accountability, how to use cultivate success through consistent action, and how to elevate through rewarding relationships.

You’re going to hear about important topics like authenticity, excellence, and building resilience. I’m sharing some of the biggest hurdles I’ve had to overcome in order to experience growth. I’m also sharing my heart and mission behind starting The Model Health Show, and what has driven me to continue recording for the past decade.

My intent is that this episode inspires you to chase after your goals and ambitions, to understand your unique strengths, and empowers you to serve others in a way that brings you the same sense of fulfillment that I’ve been fortunate enough to experience the past ten years. Enjoy!

In this episode you’ll discover:

  • My motivation behind starting The Model Health Show.
  • The power of accountability.
  • Why you should create intentional goals.
  • How to use consistency to create success.
  • Why honoring your uniqueness can help you connect with others.
  • How to utilize the power of the 10,000-hour rule.
  • What it takes to become excellent.
  • The definition of grit.
  • How to ask yourself more empowering questions.
  • The power of establishing healthy, rewarding relationships.
  • Why identifying with issues you care about can help you become successful.
  • The importance of having the ability to question your biases.
  • How to ensure you don’t become dogmatic.
  • Why serving others creates fulfillment.
  • The advantage of becoming fit and healthy.
  • Why taking care of your health can help you serve your purpose.

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 May 10, 2023
TMHS 684: Improve Your Hormones, Brain Health & Reduce Risk for Diseases with These Simple Health Principles
01:36:27

The beauty of creating a routine that supports your wellness is that aside from a few basic tenets, you can choose what types of practices fit your preferences and lifestyle. If you have access to a sauna, it can be an efficient means to reduce stress, enhance recovery, and lower inflammation. Although sauna therapy has been a tradition in certain cultures for thousands of years, it’s also a current trend in the wellness space due to its numerous science-backed health benefits. When my friend, Prince EA, had the idea to start a podcast in a sauna, I was happy to have a conversation with him about all things health.

On today’s show, you’re going to hear my interview with Prince EA’s new podcast, Sauna Sessions. We’re going to cover a wide variety of health topics like how vitamin D impacts your hormones, how hydration plays a role in brain function, and simple rules for healthy eating. We’ll talk about the studies behind declining fertility rates and what you can do to boost your reproductive health. You’ll also learn about how environmental factors like epicaloric controllers and epigenetic controls can influence your weight and risk for disease.

In this interview, I’ll be sharing some of my personal story of regaining my health, my current fitness routine and how it can fluctuate, and my philosophy on supplementation. We’re also going to cover some nutrition basics, the number one exercise for human health, simple biohacks you can incorporate into your routine, and so much more. This episode is packed with tons of insights you can use to take action on your health today! I hope you enjoy my interview from Sauna Sessions with Prince Ea.

In this episode you’ll discover:

  • The health benefits of sauna therapy.
  • How spending time in the sun can improve your hormones.
  • The best foods for boosting your vitamin D levels.
  • What percentage of Americans suffer from chronic illnesses.
  • How epigenetic controllers and epicaloric controllers impact your health.
  • My current fitness routine.
  • Which exercises are essential for human health.
  • The shocking rates of infertility.
  • How walking and testosterone levels are linked.
  • Which processes in the body are negatively affected by dehydration.
  • What percentage of the brain is made of water.
  • How the glymphatic system works.
  • What water induced thermogenesis is.
  • A hierarchy of healthy water sources.
  • How excessive hand sanitizer use can put your health at risk.
  • What chronobiology is.
  • Two tips for healthy eating.
  • My personal stance on supplements.
  • Three biohacks you need to know to enhance your health.

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 May 07, 2023
TMHS 683: The Truth About Gut Bacteria, Parasites, & What Your Pooping Habits Tell You About Your Health - With Dr. Tim Spector
01:26:44

Over the last few decades, the human environment has changed significantly. We’ve introduced new technologies, foods, and inputs into our daily life such as the widespread use of antibiotics, ultra-processed foods, and much more. But what we’ve overlooked is that rapid and extreme changes to our environment have had a negative effect on our microbiome and our overall health. Today’s guest, Tim Spector, is one of the leading experts in the world on the microbiome.

Tim Spector is an award-winning scientist and author with an expertise in epidemiology, nutrition, and the microbiome. As the leader of the largest study on identical twins, Tim has a wealth of knowledge on the impact genetics and environment have on human health. On this episode of The Model Health Show, he’s sharing fascinating insights from his newest book, Food for Life. You’re going to hear the latest science on how our nutrition impacts our microbiome ultimately dictates health outcomes.

In this interview, Tim is sharing the science behind the human microbiome, including its connection with the immune system, cravings, allergies, and so much more. You’ll learn about how your diet and environment influence your gut health, and tips to support a healthy microbiome. This episode is packed with incredible information on the link between diet and microbial health, and I know you’re going to take away actionable steps to improve your health.

In this episode you’ll discover:

  • What digestion transit time is, and what it can tell you about your health.
  • How your gut microbes act as little pharmacies.
  • The many roles and functions of the human immune system.
  • How allergies occur, and why their rates have skyrocketed in recent decades.
  • What blastocysts is, and its surprising impacts on human health.
  • How your microbes can dictate your food cravings and preferences.
  • The real science behind how taste works.
  • Why consuming fermented foods is associated with better health outcomes.
  • How to exercise your taste buds.
  • Details of the Zoe Health Study on Covid-19 symptoms.
  • The truth about the calories in, calories out model.
  • How ultra-processed food impacts your microbiome.
  • Interesting facts about how identical twins’ microbiomes can vary.
  • The importance of having a diverse diet.
  • Five tips to support a healthy microbiome.
  • How many plants you should aim to eat per week.
  • The impact polyphenols have on the microbiome.
  • How to utilize time-restricted eating for gut health.

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 May 03, 2023
TMHS 682: Improve Your Focus, Increase Longevity, & Unlock Peak Performance - With Steven Kotler
01:39:24

As we age, there are a multitude of factors that influence our quality of life. Our nutrition, sleep quality, and movement practices all play a role in how our brains and bodies operate into our golden years. But the latest data affirms that the one factor that has the biggest influence on our health as we age is actually our mindset.

Today’s guest, Steven Kotler, is a New York Times bestselling author, human performance expert, and the executive director of the Flow Research Collective, a research organization that is dedicated to studying the science behind human peak performance. Not only does Steven Kotler possess a deep understanding of the science of aging, but he also has the willingness to put his theories to the test.

In his new book, Gnar Country, Steven details his experience learning how to park ski at the age of 53—a skill that is thought of to be unlearnable past the age of 35. Today, he’s sharing the insights he learned on his journey, including the keys to peak performance aging, flow state, and proven tools for increasing longevity and human potential. If you want to have a meaningful, vibrant, and long life, you’re going to love this interview with Steven Kotler!

In this episode you’ll discover:

  • What flow state is, and how it impacts the brain and body.
  • How to prefrontal cortex reacts to a state of flow.
  • Which neurochemicals react to flow state.
  • The powerful anti-aging properties of flow.
  • How much your creativity can spike during a state of flow.
  • The four-stage process of creativity.
  • Which factors have the biggest impact on longevity.
  • The link between brain performance and thigh strength.
  • A list of peak performance basics.
  • How sleep affects your ability to reach flow state.
  • Three of the best long-term anti-anxiety strategies.
  • Why utilizing a daily gratitude practice can make you more flow prone.
  • How to access the calming effects of exercise.
  • What flow triggers are.
  • The interesting connection between flow and play.
  • Why lifelong learning can preserve brain function.
  • What it means to create a filter for your decisions.
  • How to utilize a multi-tool solution to reach your goals.
  • What stack protocol is.
  • How to achieve peak performance aging.
  • The connection between flow and immune function.

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 May 01, 2023
TMHS 681: Get Clearer Skin, Less Cravings, & Reduce Body Fat With These Glucose Hacks - With Jessie Inchauspé
01:04:34

Did you know that balancing your blood sugar can impact nearly every aspect of your health? Your skin, mood, inflammation levels, body composition, and much more are influenced by your glucose levels. If you can learn how to eat in a way that consistently supports stable blood sugar, you can transform your health.

Today’s guest, Jessie Inchauspé is a biochemist and international bestselling author who is on a mission to share cutting-edge science in an accessible, approachable way to help people gain power over their health. In this interview, she’s sharing her best science-backed blood sugar management hacks from her new book, The Glucose Goddess Method. Jessie is sharing realistic and practical ways to stabilize your blood sugar levels – without completely overhauling your diet.

You’re going to learn the science behind blood glucose and how it impacts various functions in the body. You’ll learn the science behind cravings, the connection between mental health and blood sugar, and four scientifically proven glucose management hacks you can implement to begin improving your health today. Jessie is incredibly knowledgeable on the topic of blood sugar control, and I know you’re going to love the accessible way she shares her expertise. Enjoy!

In this episode you’ll discover:

  • How chronic glucose spikes increase cravings & increase the likelihood of weight gain.
  • The role of insulin in the body.
  • Three negative consequences of a glucose spike.
  • What it’s like to be on a glucose rollercoaster, & how it affects your mitochondria.
  • How to encourage your body to go into fat-burning mode.
  • The connection between inflammation and blood sugar.
  • What glycation is and how blood sugar spikes are connected.
  • The fascinating biology behind cravings.
  • Four science-backed glucose management hacks you can use to improve your health.
  • How switching to a savory breakfast can change the course of your entire day.
  • Four main components of a blood sugar-supportive breakfast.
  • How consuming vinegar impacts glucose spikes and insulin levels.
  • The connection between blood sugar spikes and skin health.
  • How Jessie improved her mental health by stabilizing her blood sugar levels.
  • Why feeling good should be your primary health goal.
  • How low glucose levels create a stress response in the body.
  • The science behind how fiber in vegetables can lessen glucose spikes.
  • How moving your muscles after a meal can impact your blood sugar levels.

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 Apr 26, 2023
TMHS 680: How to Heal Faster, Perform Better, & Live Longer – with Jill Miller
01:38:27

We all encounter stress regularly in some capacity. Whether you have past traumas, injuries, or the stress of daily routines, our bodies can easily become overwhelmed by absorbing the hits and blows of life. And while stressful events are often avoidable, what we can focus on is building stronger, more resilient bodies that can recover from whatever life throws our way.

Today’s guest is world-renowned coach and fascia expert, Jill Miller. Jill has over 30 years of experience studying corrective movement. She’s here to share her expertise on posture and movement, how to recover faster, and how to build a resilient body with principles from her book, Body by Breath.

We’re going to cover the anatomy of the diaphragm, the power of breath, and how to tap into true healing by connecting with your body. You’ll learn about connecting with your parasympathetic nervous system, the body’s natural relaxation response, how to optimize your diaphragm, and so much more! So listen in, take some notes, and enjoy the show!

In this episode you’ll discover:

  • What true recovery looks like.
  • Four main tools you can use to increase your parasympathetic tolerance.
  • Why your breath is a built-in reset button.
  • How the human diaphragm works.
  • The connection between your breath and your mindset.
  • What nasal laterality is.
  • How the diaphragm impacts core strength and posture.
  • The role the diaphragm plays during childbirth.
  • How many reps per day the diaphragm performs.
  • The connection between the heart and the diaphragm.
  • Jill’s personal experience with healing and connecting with her body.
  • How proprioception and interoception work.
  • What fascia is.
  • The number of neurons in fascia tissues.
  • How to improve posture.
  • What it means to be resilient.
  • The 5 Ps of the parasympathetic nervous system.

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 Apr 24, 2023
TMHS 679: Improve Your Adrenals & Thyroid Health to Improve Your Metabolism – with Dr. Izabella Wentz
01:16:41

In our fast-paced, modern society, it’s not uncommon to experience low energy, high stress, and trouble sleeping. If you struggle with symptoms like poor sleep or stress management, you might be among the thousands of folks who are suffering from adrenal dysfunction. And unfortunately, conventional medicine tends to dismiss symptoms of adrenal fatigue as normal or deny the existence of adrenal fatigue altogether.

On today’s show, you’re going to learn about the role and importance of the adrenal glands for overall health and vitality. You’ll hear about the relationship between thyroid health and adrenal health, the causes of adrenal dysfunction, and simple, realistic lifestyle habits you can implement to restore adrenal health. Our guest, Dr. Izabella Wentz, is an integrative pharmacist who is passionate about helping patients find the root cause of symptoms that hold them back from thriving.

Dr. Wentz is back on The Model Health Show to share her expertise on adrenal health, thyroid health, and how they impact multiple functions and processes in the body. You’re going to learn what the adrenal glands are, how they can become imbalanced, and the best practices for creating a healthier, more resilient stress response in your body. I hope you enjoy this interview with the brilliant Dr. Izabella Wentz!

In this episode you’ll discover:

  • What the HPA axis is, and its connection to metabolic health.
  • Two of the most important glands for our metabolism.
  • The numerous roles and responsibilities of the thyroid gland.
  • Common symptoms of thyroid dysfunction.
  • How Dr. Wentz became interested in studying thyroid health.
  • The connection between thyroid health and adrenal health.
  • How thyroid hormones work.
  • The symptoms of adrenal dysfunction.
  • How stress can trigger adrenal dysfunction. 
  • The impacts stress has on cortisol production.
  • Why women are more likely to have thyroid conditions and adrenal dysfunction.
  • How to use safety signals to help your body feel safe.
  • The role sleep plays in adrenal health.
  • Specific foundational nutrients to restore adrenal health.
  • The importance of incorporating pleasurable activity into your day.

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 Apr 19, 2023
TMHS 678: Burn Fat, Improve Mental Performance, & Prevent Disease with These Science-Backed Teas
01:05:24

Humans have been consuming various teas for thousands of years for a myriad of reasons. Whether you’re trying to unwind, soothe a scratchy throat, or warm up on a cold day, drinking a cup of hot tea can be a soothing ritual. In many cultures and traditions, tea also serves as a medicinal, health-promoting beverage that can lower inflammation, support your metabolism, prevent diseases, and much more.

On this episode of The Model Health Show, you’re going to learn about ten specific teas and their health-supporting, science-backed benefits. You’ll learn about the origins and history of multiple varieties of tea, including black tea, green tea, rooibos, and more. You’ll hear the traditions of each tea, plus the evidence supporting their health benefits.

You’re going to learn which teas can support your metabolism, microbiome, fertility, mental performance, and more. Whether you’re a tea aficionado or a beginner, I think this episode will inspire you to add more tea into your wellness routine. So click play, and enjoy the show!

In this episode you’ll discover:

  • How gynostemma tea affects levels of body fat and muscle tissue.
  • The incredible anti-diabetic effects of drinking gynostemma tea.
  • Which tea has an influence on hormone-sensitive lipase.
  • What impacts pu-erh tea has on the gut microbiome.
  • The history of consuming green tea.
  • How drinking green tea regularly affects breast cancer risk.
  • The unique mental health benefits of L-theanine.
  • How drinking black tea can influence weight loss and fat burning.
  • The impacts oolong tea has on human metabolism.
  • Two ways in which white tea can support healthy body composition.
  • The connection between fertility and white tea consumption.
  • Which tea is known for its potential to reduce kidney stones.
  • The anti-angiogenesis properties of turmeric tea.
  • How yerba mate compares to green tea.
  • The importance of avoiding heavy metals and plastics in tea.

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 Apr 17, 2023
TMHS 677: The Connection Between Hormone Health, Sexual Health, & Metabolism - With Dr. Anna Cabeca
01:08:48

Our hormones are an integral part of our overall health. And while you might hear phrases about mood swings or hormones being “out of whack,” most folks have little understanding about the network of hormones in our body and the critical roles they play. Here to break down the importance of hormones is Dr. Anna Cabeca.

Dr. Anna Cabeca is a hormone expert, triple board-certified OBGYN, and the author of The Hormone Fix. She’s back on The Model Health Show to demystify hormones like oxytocin, cortisol, and insulin. We’re diving into how your hormones impact everything from sexual desire to sleep and mood.

You’re going to learn about how unbalanced hormones can contribute to weight gain, how to create morning and evening routines that support hormone health, and specific ways to improve your sexual function and drive. We’ll also discuss hormonal shifts like menopause, simple lifestyle habits you can implement to optimize your hormonal health, and so much more. Dr. Cabeca has a wealth of knowledge in the field of hormones, and I know you’re going to have some key takeaways from this episode. Enjoy!

In this episode you’ll discover:

  • How our metabolism changes as we age.
  • Why hormonal changes during menopause can cause weight gain.
  • What obesogens are.
  • The importance of eliminating exposure to hormone disruptors.
  • What it means to have the second spring of your life.
  • The benefits of quality sleep, and how to improve it.
  • Supplements for supporting sleep during perimenopause.
  • The health benefits of maca.
  • Three factors that can interfere with our sexual drive.
  • What the oxytocin gap is.
  • How to increase oxytocin levels naturally.
  • The different ways men and women are affected by oxytocin.
  • Three primary reasons couples end up in a sexless marriage.
  • The difference between primary and secondary sexual desire.
  • Two secrets Dr. Cabeca wants men and women to know about each other.
  • How insulin sensitivity impacts hormone levels.
  • Why dietary fat is key to healthy hormones.
  • The connection between gluconeogenesis and estrogen.
  • How reducing inflammation can support metabolic health.
  • The best foods to increase oxytocin.

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 Apr 12, 2023
TMHS 676: The Root Cause of Obesity, Autoimmunity, and Cancer - With Dr. Zach Bush
01:33:52

The collective health of our citizens has been progressively declining for decades. Every year, rates of chronic health conditions like obesity, cardiovascular disease, and autoimmune diseases are on the rise. And as our rates of disease rise, our life expectancy is on the decline. On today’s show, you’re going to learn about the root cause of our failing health, and what we can do to create a healthy future for ourselves and the planet. 

Our guest today is Dr. Zach Bush, is a physician who specializes in internal medicine, endocrinology, and hospice care. He is also the founder of The Journey of Intrinsic Health and Farmer’s Footprint. Dr. Bush is passionate about how our planet’s health impacts human health. He’s back on The Model Health Show to break down the root cause of our chronic health epidemics and how we can restore our health.

In this interview, you’re going to learn about how the advent of herbicides and pesticides coincided with skyrocketing rates of disease. Dr. Bush is sharing powerful insights on agriculture in the US, how to eat in a way that supports your gut health, and the important connection between humans and nature. I hope you enjoy this episode with Dr. Zach Bush!

In this episode you’ll discover:

  • What percentage of American adults are clinically obese.
  • How carbon cycles work.
  • Which year glyphosate was implemented into our food system.
  • The problem with statin drugs.
  • How chemicals in our food system caused an inflammatory cascade.
  • Why herbicides and pesticides are harmful for our enzyme pathways.
  • What the root cause of obesity is.
  • The percentage of US soil that is damaged.
  • How to save money and eat healthy at the grocery store.
  • The connection between nature and health.
  • Why fiber is a critical component of fruit.
  • What a zombie sugar is.
  • Shocking statistics about food on American farms.
  • How to improve your family’s health by incorporating biodiversity on your plate.

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 Apr 10, 2023
TMHS 675: Secret Mobility Exercises To Upgrade Your Body & Performance - With Juliet & Kelly Starrett
01:28:26

Longevity is a popular topic in the health and wellness space. But what’s often overlooked is the quality of that lifespan. Living longer can be incredible, but only when the body and mind are healthy, strong, and resilient. That’s why I love the book Built to Move by Kelly and Juliet Starrett.

Built to Move is a guide to implementing movement practices that will improve your quality of life, mobility, and overall function. No matter your fitness level or income, Built to Move provides a simple and accessible guide to moving your body better. In this interview, you’re going to hear some of the main mobilization practices from the book and how you can easily add them into your life. 

You’ll hear about the incredible benefits of sitting on the floor, walking, hip extensions, and so much more. We can all benefit from more mobility and functionality in our daily lives, and I hope this interview inspires you to live a full life doing the things you enjoy with the people you love. Please enjoy this interview with the amazing Kelly and Juliet Starrett!

In this episode you’ll discover:

  • The surprising health benefits of sitting on the floor.
  • An important distinction between longevity and durability.
  • How our modern environment limits our movement patterns.
  • What marathon sitting is.
  • The interesting field of sedentary biology.
  • How to encourage your body to crave certain movements.
  • What it means to create a movement rich environment.
  • The importance of having awareness and agency over your movements.
  • What it means to be durable.
  • The definition of positional inhibition.
  • How to improve the posture of your neck, shoulders, and back.
  • The number of steps you should take daily to increase your longevity.
  • A necessary behavior for creating sleep pressure.
  • The most simple and accessible way to add movement into your day.
  • How walking can aid in neuroplasticity.

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 Apr 05, 2023
TMHS 674: How to Utilize Cold Therapy to Burn Fat, Reduce Inflammation, & Build Confidence – with Dr. Susanna Søberg
01:15:38

In recent years, whole-body cold therapy, such as cold plunging, has gained popularity in the wellness space. But in many Scandinavian cultures, winter swimming is a time-honored practice and common pastime that has numerous benefits on human health. Today’s guest, Dr. Susanna Søberg, is one of the leading experts in the world on the topic of cold and heat therapy.

Dr. Susanna Søberg is a metabolic scientist, bestselling author, and prominent researcher in functional cold and heat exposure for health optimization. Dr. Søberg’s fascinating research is centered around using cold and heat therapy to build resilience, increase metabolism, and strengthen your body and mind. On today’s show, she’s sharing the latest science on cold therapy and its many benefits.

In this interview, you’re going to learn about the science of brown fat and how to activate your metabolism through cold therapy. You’ll hear about how cold exposure can have a positive impact on a wide variety of biological functions, including inflammation, dopamine levels, insulin sensitivity, and even boost your mood and confidence.

In this episode you’ll discover:

  • What brown fat is, and its role in the body.
  • How brown adipose tissue differs from white adipose tissue.
  • What gives brown adipose tissue its brown color.
  • The role the hypothalamus plays in temperature regulation.
  • How brown fat impacts your metabolism.
  • The origins of cold therapy.
  • What cold shock proteins are.
  • How to utilize contrast therapy for a wider range of health benefits.
  • Why cold therapy can increase your stress resilience.
  • How cold plunging can lower inflammation and risk for disease. 
  • The connection between cold therapy, inflammation, and insulin sensitivity.
  • How cold exposure affects dopamine levels.
  • Why confidence and a positive mindset are effects of cold therapy.
  • How to implement a cold exposure practice.
  • The minimum amount of time necessary to reap the benefits of cold therapy.
  • How cold exposure impacts the immune system.
  • The one thing you need to start a cold exposure routine.
  • How to incorporate breathing techniques into your cold therapy practice.

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 Apr 03, 2023
TMHS 673: The Truth About Medicinal Mushrooms
47:35

Humans have utilized the medicinal qualities of mushrooms for thousands of years. In most cultures, medicinal mushrooms have a long history of being used for their anti-inflammatory, immunomodulating, and antimicrobial effects. However, in American culture, supplementing with mushrooms is a growing trend in recent years. On today’s show, you’re going to learn the truth about medicinal mushrooms.

We’re going to cover the latest peer-reviewed data on medicinal mushrooms and how they impact human health and well-being. This episode contains the history of fungi, how they work, and their role in our ecosystem. You’ll hear how mushrooms perform against pharmaceutical drugs, the most effective extraction methods, and which specific mushrooms can support your health.

You’ll learn the proven healing and regenerative effects of medicinal mushrooms and their impacts on immune function, sexual health, sleep quality, metabolic health, and much more. If you’ve ever been interested in incorporating functional mushrooms into your routine, I hope this episode gives you the data you need to make an informed decision. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

  • How many species of fungi exist on the earth.
  • The three categories of mushrooms that humans have had a relationship with.
  • How medicinal mushrooms interact with the innate and adaptive immune systems.
  • The immunomodulating effects of polysaccharides in reishi.
  • Which mushrooms are the king and the queen of the mushroom kingdom.
  • How chaga can impact human natural killer cells.
  • The natural anti-inflammatory and anti-allergic properties of reishi.
  • What mycelium is.
  • How cordyceps can improve sexual health and sperm quality.
  • The anti-aging qualities of reishi mushrooms.
  • Why extraction method is critical when it comes to medicinal mushrooms.
  • The effects cordyceps has on cardiovascular function and insulin sensitivity.
  • How reishi can prevent gut dysbiosis and metabolic disorders.
  • Why lion’s mane is a powerful agent for improving sleep quality.

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 Mar 29, 2023
TMHS 672: How Your Thoughts And Emotions Impact Your Physical Health - With Dr. Will Cole
01:16:33

It’s well known that chronic inflammation is at the foundation of a myriad of health conditions, including autoimmune diseases and metabolic disorders. But what’s less widely accepted is that the mind-body connection, specifically the gut-brain connection, can have immense impacts on our health and propensity to disease. Today’s guest, Dr. Will Cole is here to share about the intimate connection between physical and emotional health.

In his new book, Gut Feelings, Dr. Will Cole unpacks how to heal the connection between mental health and physical health, and how to restore the body through nutrition and self-love practices. Dr. Will Cole is a leading functional-medicine expert, the founder of one of the first functional medicine telehealth centers, and a New York Times bestselling author. He specializes in helping folks find the root causes to autoimmune diseases, thyroid issues, digestive disorders, and much more. Gut Feelings is the culmination of his work helping his clients heal through nutrition and restoring the gut-brain connection.

On this episode of The Model Health Show, you’re going to learn about how the gut-brain connection works, and how the combination of shame and inflammation might be destroying your best efforts in health and wellness. We’re having important conversations on healing the nervous system, the problem with diet culture, and specific practices you can implement to heal your body and mind. I hope you enjoy this interview with the one and only, Dr. Will Cole!

In this episode you’ll discover:

  • How chronic stress, trauma, and shame can be stored in your cells.
  • What the gut-brain connection is.
  • The duality between mental health and physical health.
  • How food impacts your neurotransmitters.
  • The impacts chronic stress can have on our bodies.
  • What shameflammation is.
  • The link between adverse experiences, autoimmunity, & nervous system dysfunction.
  • Why medicine is an art and a science.
  • The three main branches of the nervous system.
  • Symptoms of a dysregulated autonomic nervous system.
  • How alcohol consumption impacts brain volume and intestinal permeability.
  • What intergenerational trauma is.
  • The toxic world of diet culture and anti-diet culture.
  • How to heal your nervous system through specific practices like meditation.
  • The modulating effects of adaptogens.
  • Why shaming your way into wellness is unsustainable.

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 Mar 27, 2023
TMHS 671: Use These Physical & Mental Exercises To Improve Your Brain TODAY – With Dr. Daniel Amen
01:23:10

Some people can make big sweeping changes and overhaul their health seemingly overnight. But for most folks, real change comes in small incremental steps like drinking more water and getting more steps. Our lifestyle choices have far-reaching impacts on our health, and implementing one small change every day can lead to incredible results over time.

This is why I love Dr. Daniel Amen’s new book, Change Your Brain Every Day. With over 40 years of experience in clinical psychiatry and the world’s largest database of brain imaging, Dr. Amen is an unmatched expert on brain health. In Change Your Brain Every Day, he shares practical daily habits you can use to gain a healthier brain one day at a time. 

On this episode of The Model Health Show, Dr. Amen is back to share effective and realistic daily habits you can implement to improve your brain health and cognitive function. You’re going to hear powerful insights on how quickly the brain responds to lifestyle changes, how focusing on your brain health can improve your relationships, and why making your mental health a daily practice can yield lasting results. Your brain is an indispensable part of your health, your consciousness, and your entire existence. Dr. Amen’s insights and tips are life-changing, and I hope this interview resonates with you!

In this episode you’ll discover:

  • How quickly the brain can respond to taking supplements.
  • The importance of making mental health and brain health a daily practice.
  • Why loving your brain is the first step to a healthier brain. 
  • A powerful question you should ask yourself before making any decision.
  • What brain reserve is, and how to build it. 
  • How to harness the power of responsibility to improve your life. 
  • The truth about your thoughts.
  • How generational trauma can affect us, and how to release it.
  • The effects marijuana has on blood flow and brain health.
  • How marijuana usage impacts rates of anxiety, depression, and suicide in teens. 
  • Specific tools and supplements that are effective for treating depression. 
  • The importance of having reverence and fear for substances. 
  • How playing racket sports can improve your brain health and longevity.
  • The reparative effects of hyperbaric oxygen on brain health.  
  • Why constantly learning is a powerful habit. 
  • The connection between gum disease and brain disease. 

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 Mar 22, 2023
TMHS 670: Eat These Foods to Support Fat Loss – with Dr. William Li
01:37:51

When struggling with their weight, most folks are quick to point a finger at their slow or broken metabolism. But so many of our commonly accepted perceptions about metabolism are not actually rooted in science. The truth is the human metabolism and body fat are designed to work in our favor. They are powerful tools that we can harness to promote immune function, longevity, and vibrancy.

Today, I’m excited to share this interview with Dr. William Li about his research on how to eat to support metabolic health. Dr. Li is a world-renowned physician, scientist, a New York Times bestselling author, and the president and medical director of the Angiogenesis Foundation. In his new book, Eat to Beat Your Diet, Dr. Li outlines the exciting new science of body fat, metabolism, and weight loss. 

On this episode, you’re going to learn about specific foods you can include in your diet to support your metabolism, aid in fat loss, and optimize your health. Dr. Li is sharing fascinating new science on how fat cells operate, the lifespan of the human metabolism, and how eating simple, accessible foods can restore your body. Enjoy!

In this episode you’ll discover:

  • The origins of fat in the human body, and how fat cells grow.
  • Why our metabolism requires fat.
  • The difference between normal body fat and excess body fat.
  • Why fat is an endocrine organ.
  • How inflammation impacts the metabolism.
  • Three important hormones that are produced by normal, healthy fat cells.
  • The relationship between insulin and fat burning.
  • Specific foods that have anti-angiogenesis properties.
  • The truth about eating soy.
  • What the processed food continuum is.
  • How curcumin helps the body burn stored fat.
  • The exciting new science behind stem cells in body fat.
  • How hydroxytyrosol in olive oil can reprogram the stem cells in fat.
  • The health benefits of goji berries.
  • Which whole foods have anti-oxidative properties.
  • How methylation works.
  • The surprising link between body fat and the immune system.
  • Which seafood sources are best for fighting body fat.
  • Four stages of human metabolism.

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 Mar 20, 2023
TMHS 669: The Orgasm Gap, How Hormones Work, & What You Should Have Learned in Sex Ed Class - With Jolene Brighten
01:08:30

Sex is a normal part of human biology, but in our society, there is a lot of stigma, shame, and secrecy when it comes to talking about sex. Unfortunately, the majority of sexual education in the United States withhold information on important topics like anatomy, hormones, consent, and pleasure. Today’s guest, Dr. Jolene Brighten, is on a mission to change the way we talk about our bodies and sex.

Dr. Brighten is a board-certified naturopathic endocrinologist, a pioneer in the field of women’s health, and a fierce proponent of honest, medically accurate sexual education. Her new book, Is This Normal? bridges the gap between what most folks learned in sex ed. classes and the truth about human biology. Is This Normal? is a comprehensive and engaging guide to the human body, including hormones, the menstrual cycle, the orgasm gap, and so much more. 

Today she’s back on The Model Health Show to have a real conversation about anatomy, human biology, hormones, and sex. This interview covers everything from the anatomy and function of the clitoris, the importance of the vaginal microbiome, the role of hormones, and natural, normal variations of the human body. If you want to learn more about sexual health and hormonal health, Dr. Jolene Brighten is an empowering, honest, and non-judgmental educator. I hope you enjoy this interview!

In this episode you’ll discover:

  • The solitary function of the clitoris.
  • Major problems with anatomy education.
  • The effects of fear-based sexual education.
  • Why parents need to become the expert in their home.
  • The history of feminine hygiene.
  • How douching impacts the vaginal microbiome.
  • The difference between a vaginal orgasm and a clitoral orgasm.
  • How a woman’s cycle affects her sex drive.
  • What arousal non-concordance is.
  • How the sexual excitation and inhibition model works.
  • The role and function of hormones during ovulation.
  • What to look for in a safe lubricant.
  • The risks of labiaplasty.
  • Different variations of vulvas, and why they’re normal.
  • Why humans are the only mammal that retains breasts.
  • The biological reason why genitals are darker than the rest of the body.

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 Mar 15, 2023
TMHS 668: How To Eat, Train, And Think To Be Fit And Functional For 100 Years - With Mark Sisson
01:13:50

Mortality data in the US shows that the average life expectancy for Americans continues to decline. Even worse, many folks who do reach an old age are plagued with chronic conditions that diminish their quality of life, such as dementia, cancer, and hypertension. But getting older does not automatically equate to poor outcomes, and today’s guest is living proof of that.

Mark Sisson is a New York Times bestselling author, a health expert, and the founder of Primal Kitchen. Mark is approaching seven decades of experience in building and maintaining a healthy body, and in this interview, he’s sharing his best tips for overall functionality and longevity. You’re going to learn about the best foods for human health, the importance of metabolic flexibility, and how to incorporate play into your exercise routine.

You’ll also learn about the importance of metabolic flexibility and the best ways to burn fat. Mark is sharing his template for a healthy exercise routine, why muscle mass is key to healthy aging and functionality, and so much more. Longevity and lifelong functionality are goals we should all aspire to reach, and Mark has so much wisdom and insight to share on this topic. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • Three foods to incorporate into your diet to promote longevity.
  • The two main goals of longevity.
  • Why muscle mass is integral to living longer.
  • What your number one job should be as you age.
  • Which fat sources are the best for human health and longevity.
  • The importance of practicing inclusivity in your diet.
  • What metabolic flexibility is.
  • How to find joy and fun in your daily movement practices.
  • The importance of foot health for human structure and movement.
  • What proprioception is and why it matters.
  • The truth about the thermogenic effect of protein.
  • Why enjoyment is an essential part of daily life.
  • Mark’s template for a healthy week of exercise.
  • The best exercise for burning body fat.

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 Mar 13, 2023
TMHS 667: Exploring The Vegan To Carnivore Spectrum & The Truth About Artificial Sweeteners - With Dr. Paul Saladino
01:16:19

The average American consumes about 17 teaspoons of added sugar on a daily basis, which is well over the ideal amount for optimal health. Consuming empty calories from added sugar can lead to a host of health problems, including obesity, metabolic problems, and heart disease. Because high-calorie, high-sugar products are so prevalent in our society, some folks turn to zero-calorie sweeteners as an alternative.

However, artificial sweeteners are a controversial topic in the health and nutrition space. Compared to natural sweeteners like honey, artificial sweeteners are a relatively new input for human biology. On today’s show, you’re going to hear the latest studies on the impact artificial sweeteners have on metabolism, gut health, and much more.

Our guest, Dr. Paul Saladino, is a double board-certified MD, a bestselling author, and the host of the Fundamental Health podcast. We’re diving into important conversations on the impact artificial sweeteners have on human health, critical nutritional needs that are often overlooked on a ketogenic diet, the health benefits of consuming organ meat, and corruption in food policy. I hope you enjoy this episode with the Carnivore MD, Dr. Paul Saladino!

In this episode you’ll discover:

  • How artificial sweeteners impact the microbiome.
  • The neurometabolic effects of consuming artificial sweeteners with carbohydrates.
  • How stevia might impact fertility rates.
  • What monk fruit sweetener is, and how it’s made.
  • How honey impacts fasting blood glucose levels.
  • Dr. Saladino’s experience on a fully ketogenic diet.
  • Why having an insulin response is a good thing.
  • How eating carbs impacts your electrolyte levels. 
  • Why being curious about your diet and your body is important.
  • How being dogmatic about a diet framework can negatively affect your health.
  • The health benefits of organ meats.
  • What most of the Blue Zones have in common.
  • How US nutrition guidelines are influenced by pharmaceutical companies.
  • The truth about LDL cholesterol.

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 Mar 08, 2023
TMHS 666: Let Go Of What’s Holding You Back & Design Your Dream Life TODAY - With Lewis Howes
01:26:29

Every single person on this planet possesses unique gifts, talents, and unlimited potential. But sometimes our circumstances, our past, and our mindset can hold us back from tapping into our greatness. On today’s show, you’re going to learn exactly how to overcome the mindset blocks that are preventing you from living your best life.

Lewis Howes is a New York Times bestselling author, engaging podcast host, and entrepreneur. Today, he’s back on The Model Health Show to share powerful insights from his new book, The Greatness Mindset. You’ll learn about creating a meaningful mission, how to reframe your traumas, and how to define and find your own version of greatness.

This episode contains empowering conversations on overcoming the obstacles and fears that hold you back, how to make decisions that are in alignment with your purpose, and how we can all learn to love and accept ourselves. Lewis’ story of healing his past and finding success is incredibly inspiring. I hope you enjoy this interview with the one and only, Lewis Howes!

In this episode you’ll discover:

  • How automation works in the brain.
  • The difference between success and greatness.
  • Why having a meaningful mission is so powerful.
  • The three P’s you can combine to create your meaningful mission.
  • How the fear of failure can hold you back.
  • Three main fears that can cause self-doubt.
  • Why failure is part of the process of success.
  • The importance of building the right mindset around success.
  • How the fear of judgement can drive you toward people-pleasing behaviors.
  • The power of changing the meaning of your past traumas.
  • What victim consciousness is.
  • How choosing forgiveness can allow you to heal.
  • Why trauma perpetuates trauma.
  • How to define your greatness goals.

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 Mar 06, 2023
TMHS 665: How Ultra-Processed Foods Are Hijacking The Human Brain - With Dr. Amy Shah
01:18:36

From our performance and concentration to our mood and decision-making skills, hunger can impact our lives in a myriad of ways. And at a time when the diet industry and processed food manufacturers are profiting billions of dollars per year, the basic human function of hunger has become a commodity. The good news is, there are real, evidence-based tools we can use to take control of our biology, overcome cravings, and stop excessive hunger.

My friend Dr. Amy Shah is a double board-certified medical doctor and nutrition expert who takes an integrative and holistic approach to helping folks live healthier lives. She is one of the most knowledgeable experts in the emerging fields of circadian medicine and gut health. In her new book, I’m So Effing Hungry, she outlines how to utilize natural biological processes to combat overeating and food cravings.

On this episode of The Model Health Show, Dr. Shah is back to share the latest studies on hunger hormones, how processed food hijacks our natural hunger signals, the role psychobiotics play in driving cravings, and so much more. What I love about Dr. Shah is her ability to convey her deep understanding of science and medicine in a straightforward and approachable way. Please enjoy this interview with the brilliant, Dr. Amy Shah!

In this episode you’ll discover:

  • What the hunger-obesity paradox is.
  • How processed food consumption contributes to feelings of hunger.
  • What neuropeptide YY is, and the role it plays in satiation.
  • The role gut bacteria play in dictating your hunger and cravings.
  • What hunger hijackers are.
  • The link between mental health and ultra-processed foods.
  • What the bliss point is.
  • The connection between ultra-processed foods and dopamine.
  • Main distinctions between hunger, cravings, and appetite.
  • How the neurological pathways of cravings work (& how to change them)!
  • The rising rates of mental health conditions.
  • Why the human body is cyclical, & what chrononutrition is.
  • How the hunger hormones ghrelin and leptin work.
  • What leptin resistance is.
  • The incredible science of psychobiotics.
  • Dr. Shah’s professional opinion on obesity medications & GLP-1 agonists.
  • How to incorporate dopamine and serotonin-rich foods into your diet.
  • The link between sunlight exposure and satiety.

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 Mar 01, 2023
TMHS 664: Break Dysfunctional Patterns & Build Better Family Connection - With Dr. Shefali Tsabary
01:28:06

For most folks, the relationships we have with our parents or guardians are the first meaningful connections we have. These relationships set the stage for how we communicate, how we see ourselves, and can even dictate our health into adulthood. However, most people enter the complex world of parenting with a certain set of inherited expectations and unconscious paradigms around how a parent-child relationship should function. 

Today’s guest, Dr. Shefali Tsabary, is a clinical psychologist and New York Times bestselling author who is best known for her expertise in family dynamics, conscious parenting, and personal development. In this interview, Dr. Shefali is sharing groundbreaking paradigm shifts from her new book, The Parenting Map, on how to authentically connect with your children and how to build empowerment and respect into any parent-child relationship.

You’ll learn about what conscious parenting is, and how it differs from the traditional parenting paradigm. We’ll talk about how our ego can block us from authentically connecting with our children, and how healing your inner child can help you create a healthy family dynamic. Dr. Shefali’s insights are going to impress you, challenge you, and help you transform your relationships for the better.

In this episode you’ll discover:

  • How having parenting expectations sets us up for failure.
  • What conscious parenting is.
  • How the parental ego causes dysfunctional relationships.
  • The importance of surrendering your ego and approaching your child with empathy.
  • Why we should always assume that our children are doing their best.
  • What it means to end the chase for happiness and success.
  • The difference between controlling your children and influencing them.
  • How to tap into your child’s unique essence.
  • Why the parent-child relationship influences your child’s self-worth.
  • How to teach your child resilience.
  • The relationship between your inner child and the imposter ego.
  • How to support your child’s natural temperament.
  • What the acronym WARM stands for.
  • The most important principle of life.

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 Feb 27, 2023
TMHS 663: The Twisted Landscape of Nutrition, Pharmaceutical Drugs, & The Psychology of Eating
01:47:10

What we choose to eat every day has a profound impact on our metabolism, our biology, and our longevity. Every cell in your body is created from the food that you eat. But unfortunately, there’s a ton of conflicting information out there about what types of foods contribute to human health and vibrancy. 

On this episode of The Model Health Show, you’re going to hear an interview I did on Tom Bilyeu’s podcast, Impact Theory.  We’re diving into a wide variety of topics, including anti-inflammatory nutrition, the basics of metabolism and the calories-in-calories-out paradigm, how your thoughts impact your biology, and the pharmaceutical industry’s influence on nutrition and health.

In this interview, I’ll also share some personal anecdotes from my experience being diagnosed with a chronic illness and the physical and mental healing I underwent. You’re going to learn about the power you possess to take control over your life and your health, and why deciding to stop outsourcing your potential to others is the most powerful step you can take. Enjoy!

In this episode you’ll discover:

  • The root of the word inflammation.
  • An important distinction between acute and chronic inflammation.
  • Why extra virgin olive oil is a powerful food for brain health & reducing inflammation.
  • What percentage of the average American’s diet is comprised of ultra-processed foods.
  • The metabolic impact of whole foods vs. processed foods.
  • What epicaloric controllers are.
  • How the gut and brain communicate.
  • The connection between COVID-19 outcomes and obesity.
  • What percentage of American citizens are metabolically unhealthy.
  • The top three risk factors for death from COVID-19.
  • How electrolyte balance can play a role in weight loss.
  • The interesting way in which your thoughts impact your metabolism.
  • How FDA user fees work and the corruption in the pharmaceutical industry.
  • The number one cause of death in the US.
  • What instinctive elaboration is.
  • The importance of not outsourcing your health and your potential.

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 Feb 22, 2023
TMHS 662: Biohack Your Energy Levels & Metabolism - With Dave Asprey
01:22:15

We’ve been led to believe that in order to improve your health, you have to take extreme measures. The diet and weight loss industry rakes in billions of dollars, yet most of our citizens are still overweight and struggling with health issues. Instead of following a strict diet regimen or spending hours in the gym, what if you could optimize your biology and get better results with less effort?

That’s the premise of Dave Asprey’s new book, Smarter Not Harder. As a long-time biohacker, Dave has uncovered how we can take control of our body’s inherent systems and tendencies by using biohacking strategies to achieve lasting health. Dave Asprey is the founder of Upgrade Labs and a repeat New York Times bestselling science author. In this interview, you’re going to learn exactly how to get maximum results in your physical, metabolic, and cognitive health—with minimum effort.

We’re going to discuss specific concepts from Smarter Not Harder, including how we can take advantage of our innate laziness, how to incorporate biohacking techniques like vibration and muscle stimulation, and specific exercises you can incorporate to get better results from your workouts. This episode is packed with insights about maximizing your biology. Enjoy!

In this episode you’ll discover:

  • The problem with getting our society back to normal.
  • What your mitochondria are, and how they work.
  • How to train your mitochondrial network.
  • Why spending hours at the gym is inefficient.
  • What the laziness principle is.
  • Why innovation comes from laziness.
  • What a hack target is, and the five different categories.
  • How whole-body vibration can improve your energy and metabolism.
  • Different techniques you can utilize to add vibration into your routine.
  • What polyvagal theory is.
  • The connection between humming and nitric oxide.
  • What ejection fraction is.
  • The benefits of electrical muscle stimulation.
  • How using resistance bands can help you get better results.
  • The metabolic impacts of building muscle.
  • What equanimity is.
  • Which minerals and vitamins are important for cognitive health.

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 Feb 20, 2023
TMHS 661: Eat These Foods To Extend Your Lifespan & Stay Young Forever - With Dr. Mark Hyman
01:17:33

Getting older is a natural part of the human lifespan. But getting older does not have to include common aging-related illnesses like neurodegenerative diseases, cardiovascular events, or osteoporosis. The key to feeling younger, stronger, and healthier lies in the choices we make every day, like our diet, movement practices, and our connection to others.

Dr. Mark Hyman is one of the most influential voices in the field of functional medicine and a proponent for eating for health and longevity. He is the host of The Doctor’s Farmacy Podcast, founder and director of the UltraWellness Center, and a repeat New York Times bestselling author. In his new book, Young Forever, Dr. Hyman outlines the body’s innate healing mechanisms, the true causes of our common causes of death, and actionable steps you can take to prevent disease and promote longevity.

Today, Dr. Hyman is back on The Model Health Show to share incredible insights on aging, longevity, and true health. You’re going to learn key principles like the hallmarks of aging, the human body’s natural healing pathways, and how to achieve optimal health through simple and accessible lifestyle changes. As always, Dr. Hyman is sharing the cutting-edge science, along with empowering lifestyle tips you can use to restore your health.

In this episode you’ll discover:

  • The principles of longevity that we can learn from the Blue Zones.
  • How having meaning and purpose can extend your lifespan.
  • What phytochemicals are, and how they activate longevity switches.
  • The difference between the science of disease and the science of health.
  • What the hallmarks of aging are.
  • The science of telomeres and how they impact lifespan.
  • How to reset your body’s innate healing pathways.
  • The root causes of common chronic illnesses.
  • What zombie cells are.
  • The healing benefits of hyperbaric oxygen therapy.
  • Why the timing of eating matters for longevity.
  • The hunger-obesity paradox in the United States.
  • Why food can be the most powerful medicine.
  • The link between obesity and COVID-19 outcomes.
  • What the epigenome is.
  • Three things you can do to promote longevity.
  • How to incorporate positive stress into your routine.

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 Feb 15, 2023
TMHS 660: 5 Ways That Love Affects Your Health
01:01:12

Humans are social creatures that thrive with social support and community. It’s no surprise that healthy relationships, in any context, can have beneficial effects on our overall health and well-being. Today you’re going to learn five clinically proven ways that love affects your health, including your body composition, stress levels, cardiovascular health, and mental health. 

We’re going to dive into the research on the link between love and longevity, as well as how your relationships impact your risk for diseases like heart disease and dementia. You’ll learn how healthy relationships can improve your resilience to stress and response to pain. You’re going to hear how love can promote brain health and even support your health goals.

You’ll learn how your brain chemistry reacts to love, and how your body composition can be impacted by the evolution of your relationships. No matter your current relationship status, this episode can help you improve your health through your connections with those around you. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • How many people die annually from heart disease.
  • The association between being married and heart disease risk factors.
  • What broken heart syndrome is.
  • The protective effects love has on the human cardiovascular system.
  • How new love can reduce appetite and lower insulin sensitivity.
  • Why having a supportive partner can be an important factor in weight loss.
  • The difference between initial chemistry and mature love.
  • How to create a culture of health within your relationship.
  • The connection between falling in love and immune function.
  • How love impacts brain function and mental health.
  • The amazing science behind the heart-brain.
  • What the tube torus is.
  • The surprising connection between dementia risk and relationship status.
  • What the number one predictor of your health and longevity is.
  • How a strong relationship can act as a stress reliever.
  • Why you should diversify your sources of love and connection.

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 Feb 13, 2023
TMHS 659: How Building Muscle & Boosting Fitness Impacts The Rest Of Your Life
01:05:36

When most people think about the effects of regularly exercising, they focus purely on the aesthetic results. While you can certainly change the way your body looks through an intentional and consistent exercise routine, the impacts of a regular movement practice extend far beyond what you look like.

On this compilation episode of The Model Health Show, you’re going to hear from some of the top fitness experts in the world about the comprehensive benefits of exercise. You’re going to learn about the scientifically proven positive impacts exercise can have on your functionality, metabolic health, longevity, and mental health. You’ll hear how movement can protect you from diseases, improve your daily life, and upgrade your sensitivity to pleasure.

You’re going to learn from some of the brightest minds in science, including Dr. Gabrielle Lyon, Dr. Andrew Huberman, Dr. Kelly McGonigal, and more. This episode is packed with insights on creating an impactful movement routine that will transform every area of your health and your life. Enjoy!

In this episode you’ll discover:

  • How exercise makes you better in other areas of your life.
  • Why consistency is critical in fitness
  • The three reasons why people exercise.
  • Why the gym is the fairest place in the world.
  • The connection between skeletal muscle and survivability.
  • How building muscle protects you from insulin resistance.
  • The anti-inflammatory effects of exercise.
  • How exercise can make you mentally stronger.
  • The link between exercise and brain longevity.
  • What your body’s set point is and how it works
  • A basic weekly template for your exercise routine.
  • How cardio improves your longevity
  • Why the benefits of exercise go beyond weight loss.
  • How movement sensitizes your brain to pleasure.
  • The anti-depressant effects of movement.
  • How to utilize exercise to change your mindset and emotions.
  • Why the way you train is a metaphor for how you treat yourself.
  • The connection between strength training, metabolic health, and insulin sensitivity.
  • How resistance training improves hormonal health.
  • The exact number of steps you should walk daily to prevent diseases.

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 Feb 08, 2023
TMHS 658: The Truth About Healthy Relationships & The Rules Of Love - With Jay Shetty
01:27:36

Relationships are at the very foundation of human health. Our relationships have a profound impact on our happiness and overall well-being. But no relationship is without challenges, and today you’re going to hear about how to cultivate stronger and more intentional relationships with ourselves and the people around us.

Jay Shetty is a New York Times bestselling author, an award-winning podcast host, and the chief purpose officer for the #1 sleep and meditation app, Calm. Jay is passionate about helping folks uncover their purpose and tap into self-awareness to improve their lives. In his new book, 8 Rules of Love, Jay outlines why relationships are a skill set and how we can take actionable steps to build healthier relationships.

In this interview, you’re going to hear some of the powerful lessons from 8 Rules of Love. Jay is sharing how our relationships habits form and how we can be more purposeful about creating skills that best serve our relationships. You’ll learn how to better understand yourself, your past and current relationships, and so much more. I hope you enjoy this episode with the incredible Jay Shetty!

In this episode you’ll discover:

  • What mirror neurons are and how they work.
  • Why Jay chose to write a book about love and relationships.
  • The four important decisions we make in life.
  • What it means to take a look in the karma mirror.
  • The true meaning of karma.
  • Why our relationship habits are often like hand-me-downs.
  • What first love syndrome is.
  • The details of what actually happens when the spark fades in a relationship.
  • What the three-date rule is.
  • A few first love archetypes, and what we can learn about ourselves from them.
  • How our relationships and our health are connected.
  • Different ways we tend to seek validation in relationships.
  • How long it takes to really get to know someone.
  • Why your partner is your guru.
  • An important distinction between being alone and being in solitude.
  • Why you should carve out quality time with yourself.

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 Feb 06, 2023
TMHS 657: How Alcohol Influences Metabolism and Longevity
01:09:29

In Western culture, drinking alcohol has become a societal norm. Drinking is often used during times of celebration, for relaxation purposes, and to socialize with others. Not only is alcohol one of the most utilized drugs, it also the most accessible. On today’s show, we’re going to uncover the health risks and benefits of drinking alcohol.

You’re going to hear the peer-reviewed data on exactly how drinking alcohol impacts human metabolic health and longevity. We’ll talk about how the body processes alcohol, and how alcohol consumption can impact biological functions like fat-burning, hormone balance, and the microbiome. You’ll learn about the links between drinking and risks for developing diseases like cancer and Alzheimer’s disease.

We’ll discuss how drinking can impact sleep quality, cognitive health, and so much more. You’ll also learn some practical tips and tools you can use to mitigate some of alcohol’s harmful effects. I hope this episode arms you with the information to make more empowered decisions about alcohol consumption.

In this episode you’ll discover:

  • The history of humans consuming alcohol.
  • Why alcohol is a macronutrient.
  • What the early uses of alcohol were.
  • Why beer and wine have less than 15% alcohol by volume.
  • The origin of the word spirits.
  • What happens in the body when alcohol is consumed.
  • How consuming dietary fat impacts the processing of alcohol.
  • The effects of drinking alcohol on the metabolism.
  • How drinking alcohol impacts longevity.
  • Why alcohol consumption decreases our ability to burn fat.
  • How alcohol impacts hunger hormones.
  • The metabolic effects of drinking sugary alcoholic beverages.
  • How excessive drinking can create hormone imbalances.
  • The truth about resveratrol in red wine.
  • How drinking alters the microbiome.
  • The connection between drinking alcohol and cancer.
  • What DNA methylation is.
  • Why drinking and leaky gut are linked.
  • How alcohol consumption can disturb sleep quality.

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 Feb 01, 2023
TMHS 656: How Processed Food Companies Have Taken Control Of University Research & Government Recommendations - With Calley Means
01:37:04

Each year the US healthcare system spends billions of dollars on pharmaceuticals and innovations, yet our citizens continue to get sicker and sicker. And while many providers truly want to help folks, their education primarily teaches them to write prescriptions for symptoms—not address the root causes of ailments. Meanwhile, our government works hand in hand with food companies to market and promote the very foods that exacerbate inflammatory and chronic illnesses.

While the idea of corrupt, powerful entities and a broken healthcare system might seem overpowering, we have a lot of power as citizens to begin changing the paradigm of what health means. Today’s guest, Calley Means, is here to talk about exactly what we can do to begin healing our broken systems. As a former consultant for food and pharmaceutical companies, Calley has a unique and well-informed viewpoint on this matter. He is the co-founder of TrueMed, a company that is revolutionizing the way patients use pre-tax funds for health expenses.

In this interview, you’re going to hear enlightening conversations on the US food system and pharmaceutical industry. Calley is sharing the behind-the-scenes playbook of the tactics processed food companies use to gain public trust. We’re going to talk about how government programs promote disease and disproportionately affect children and minority groups. We’re also going to discuss how we can create a revolution and lead the charge toward true health for future generations. Enjoy!

In this episode you’ll discover:

  • The problem with how our medical system treats patients.
  • Calley’s experience as a consultant for food and pharmaceutical companies.
  • The percentage of food stamp funding goes toward sugary drinks and processed foods.
  • How structural racism in government-funded programs affects kids.
  • The suspicious connection between soda companies and civil rights groups.
  • Tactics that processed food companies use to get nutritionist endorsements.
  • Which entity funded the study that created the food pyramid.
  • The connection between university research and food companies.
  • Why doctors have minimal training in nutrition.
  • The power of root-cause-based treatment.
  • An important distinction between life expectancy and quality of life.
  • How to begin changing an unsustainable system.
  • A conversation on freedom of choice.
  • Why we need to fix food subsidies to improve our society’s health.
  • What inflammation is, and why it matters.
  • The power of tapping into your body’s innate intelligence.
  • How to use HSA & FSA accounts to promote health and prevent disease.

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 Jan 30, 2023
TMHS 655: Supercharge Your Brain Health, Immune System, & Microbiome Through The Power Of Bees - With Carly Stein Kremer
01:11:14

Our healthcare system is heavily based on pharmaceuticals, which certainly have their role. But there’s a wisdom in utilizing natural remedies that have a long history of reducing symptoms and promoting health. For most of human history, bee products like honey, propolis, and bee pollen have been used for a variety of reasons including reducing allergy symptoms, inhibiting the growth of bacteria, wound treatments, and so much more.

Today you’re going to learn about a variety of bee products and their health benefits. Our guest, Carly Stein Kremer, is the founder of Beekeeper’s Naturals, a wellness company that is dedicated to bringing effective, natural, and sustainable remedies to the general public. On today’s show, she’s sharing the amazing healing properties of bee products, and how you can incorporate them into your routine for better health.

You’re going to hear about the variety of bee products that exist and their specific health benefits. We’re talking about the science behind propolis, honey, royal jelly, and more. You’ll learn how you can use these products to promote brain health, immune function, and gut health. What I love about Beekeeper’s Naturals is that they have high standards for quality, sustainability, and efficacy. I hope you enjoy this interview with Carly Stein Kremer! 

In this episode you’ll discover:

  • Why bees are a critical component of our ecosystem.
  • The interesting reason why honey never expires.
  • Which hive component is the primary food source for bees.
  • The healing properties of propolis.
  • Why royal jelly is similar to colostrum.
  • The health benefits of bee pollen.
  • How propolis can act as a natural alternative to antibiotics.
  • What superfood honey is.
  • The difference between organic honey and pesticide-free honey.
  • What the number one killer of bees is.
  • The importance of acetylcholine.
  • How royal jelly can aid in neurogenesis.
  • The gut strengthening properties of propolis.
  • Why bee pollen is a great tool for endurance and recovery.
  • The benefits of natural, honey-based cough syrup.
  • What to look for when you’re buying honey.
  • The glycemic differences between honey and cane sugar.
  • How bee products can improve symptoms of allergies and asthma.
  • What types of testing Beekeeper’s Naturals products undergo.

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 Jan 25, 2023
TMHS 654: The Truth About Rising Cancer Rates - With Dr. Christian Gonzalez
01:17:12

Cancer is one of the most serious diagnoses one could face, and in our society, it’s becoming more and more common. While some forms of cancer are influenced by genetics, the good news is that we have a lot of power to influence our propensity toward disease. Our habits and inputs such as diet, weight, and exposure to toxins can play a huge role in cancer risk. Today’s guest, Dr. Christian Gonzalez, is an expert on preventing and treating cancer.

Dr. Christian Gonzalez is a naturopathic oncologist and the host of the Heal Thy Self Podcast. He is passionate about education and giving folks the tools needed to promote health, prevent cancer and other chronic diseases, and heal from within. Today, he’s back on the show to demystify cancer and share what is really contributing to our skyrocketing rates of cancer. 

We’re going to dive into some of the leading risk causes of cancer, and realistic tips you can implement to reduce your risk and optimize your health. We’ll talk about the impact alcohol has on the development of cancer, how to reduce your overall toxic burden and the role that emotions and mental health play in our physical health. As always, Dr. G is delivering tons of value, and I hope you’ll find this information empowering.

In this episode you’ll discover:

  • How many new cases of cancer were reported in 2019.
  • Five main things that influence your risk of cancer.
  • What cancer is, and how it is created in the body.
  • The percentage of your genetics that determine your likelihood of developing cancer.
  • How inflammation from food can create genetic damage and disease.
  • Why eating a variety of foods is essential for human health.
  • How many types of cancer are directly caused by drinking alcohol.
  • The effects of alcohol on society overall.
  • An important question to ask yourself about your alcohol consumption.
  • The role environmental toxicants play in cancer risk.
  • What forever chemicals are.
  • How to reduce your exposure to harmful toxins.
  • The connection between pesticides and cancer.
  • How mental health and authenticity are connected.
  • What the mind-body cycle of psychoneuroimmunology is.

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 Jan 23, 2023
TMHS 653: 7 Mind-Blowing Benefits of Coffee – Fat Loss, Focus, Performance, & More
01:05:49

Coffee is the most commonly consumed beverage in the world. A hot cup of coffee is the first thing many folks think about when they start each day. And for years, health experts have had differing opinions on whether or not coffee is beneficial for human health. In most cases, when consumed in moderation, coffee can be a protective and valuable part of a well-rounded diet.

On today’s show, we’re diving into seven scientifically proven benefits of consuming coffee. You’re going to learn how drinking coffee can impact multiple processes in the body, including metabolism and fat loss, cognitive performance, energy levels, and so much more. You’ll also hear about the origins of coffee, and how it became so engrained in our culture.

We’re going to cover specific studies on how coffee consumption impacts human health and performance, as well as habits you can implement to optimize your caffeine habit. We’re going to dive into the ideal amounts of coffee you should consume to receive the maximum benefits, tips for timing your caffeine consumption, what to add to your coffee, and how to source your daily cup of joe. I hope you enjoy this episode on the mind-blowing benefits of coffee!

In this episode you’ll discover:

  • The history of drinking coffee.
  • An interesting connection between coffee consumption and visceral belly fat.
  • How consuming caffeine can impact your metabolic rate.
  • The connection between step count and drinking coffee.
  • What the half-life of caffeine is, and the importance of having a caffeine curfew.
  • How caffeine consumption can affect headaches.
  • What brown adipose tissue is, and how it works.
  • The fascinating connection between coffee, brown fat, and metabolism.
  • Why sourcing organic coffee is important.
  • The effects coffee consumption has on fatigue, endurance, and energy levels.
  • A shocking relationship between coffee, inflammation, and longevity.
  • How drinking coffee impacts levels of adiponectin.
  • Why coffee can support satiety hormones and fat loss.

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 Jan 18, 2023
TMHS 652: Strengthen Your Psychology, Transform Your Confidence, & Become THE ONE – with Ed Mylett
01:34:00

This time of year, a lot of folks are looking to create habit shifts in their lives. But what most people fail to recognize is that transformation starts from within; it begins with our mindset and the way we see ourselves. If you want to cultivate change, you have to focus on the way you think, not just what you do.

On this compilation episode of The Model Health Show, you’re going to hear incredible life lessons from self-development expert and bestselling author, Ed Mylett. Ed is sharing practical tools for transforming your life through changing your identity, real tips for improving your confidence, and how to upgrade your financial fitness.

There’s a reason why Ed is a globally recognized speaker, and today you’re going to hear powerful insights that can help you create the life you want to live. No matter what your goals are, this episode contains valuable tips to help you reach them. Please enjoy this episode with Ed Mylett! 

In this episode you’ll discover:

  • Why confidence is often created out of necessity.
  • How to channel the person you’re meant to become.
  • The power of practicing gratitude.
  • The two shifts in psychology that every successful person must go through.
  • What the number one rule to cultivating self-confidence is.
  • How your identity controls your level of success.
  • Why self-worth and identity are like a thermostat.
  • How to utilize resources and relationships to shift your identity.
  • The power of controlling the first 30 minutes & the last 30 minutes of each day.
  • Why keeping the promises you make to yourself is of upmost importance.
  • What it means to max out.
  • How to improve your financial fitness.
  • What your reticular activating system is, and how to take advantage of it.
  • Why being unrealistic is a good thing.
  • The importance of asking yourself empowering questions.
  • Why a pinata is the ultimate metaphor for life.
  • The difference between time management and time manipulation.
  • How to change your emotions through changing your physiology.
  • What a multiplier is.
  • The power of one more.

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 Jan 16, 2023
TMHS 651: The #1 Controller of Human Health & Longevity - With Dr. Robert Waldinger
01:13:14

There are many habits and behaviors that impact our health and longevity including diet, activity, and sleep quality. But it turns out that there’s one factor that has the biggest influence on our overall happiness and quality of life: our relationships. 

Today’s guest, Dr. Robert Waldinger, is a professor of psychiatry at Harvard Medical School. He is also the director of the Harvard Study of Adult Development, one of the longest-running longitudinal studies on human happiness, health, and longevity. In the book The Good Life, Dr. Waldinger and his associate director share principles of a fulfilling and meaningful life.

In this interview, you’re going to hear the fascinating science of how our relationships impact our happiness. We’ll discuss what makes a good relationship, how to strengthen existing connections, and tips for cultivating new relationships. This episode is packed with tons of scientifically proven tips to create a happier and longer life through our connections with those around us. Enjoy!

In this episode you’ll discover:

  • Why the Harvard Study of Adult Development was created. 
  • The difference between cross-sectional and longitudinal research.
  • How health, happiness, and longevity are connected.
  • What the number one controller of human happiness is.
  • How strong relationships can relieve stress.
  • The connection between loneliness and low-level chronic stress.
  • What defines a good relationship.
  • The definition of socioemotional learning.
  • Why social fitness is a critical component of health. 
  • How to bring a sense of curiosity to your relationships.
  • Two strategies for healthier communication.
  • Why using extremes is unhelpful.
  • The power of having a beginner’s mind.
  • What the most basic form of love is.
  • The importance of asking open-ended questions.
  • What the biggest myth of happiness is.
  • Healthy strategies for incorporating social media into your relationships.
  • Three questions to ask yourself about a difficult relationship.
  • Important components that are missing in electronic communication.

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 Jan 11, 2023
TMHS 650: Use This Morning Routine to Support Fat Loss & Mental Performance
01:21:46

Implementing a consistent and healthy morning routine is a powerful way to improve your physical health and psychology. A solid morning routine can set the tone for your entire day, boost your energy, enhance productivity, and help you feel more in control. 

On today’s show, you’re going to learn five habits you can incorporate into your morning routine in order to improve your metabolic health, mental health, and cognitive performance. We’re going to cover everything from hydration and movement to enhancing social media habits, and even how to optimize your morning cup of joe. These scientifically proven tips are based on the principles of circadian medicine and will promote a healthy and productive day.

Best of all, implementing these tips into your routine does not require an entire lifestyle overhaul. You’re going to hear basic and realistic habits that will yield big results. No matter what your mornings currently look like, I think you’ll find something in this episode that can have a positive impact on your life. Enjoy!

In this episode you’ll discover:

  • How your circadian timing system works.
  • Three main reasons why a healthy morning routine is helpful for your brain & biology.
  • How to create new habits, & what makes them stick.
  • What a habit loop is.
  • The importance of proper hydration, especially in the morning.
  • How drinking adequate water can aid in fat loss.
  • The power of having small wins.
  • How to improve your perception of your day.
  • The importance of taking time to empower and improve yourself.
  • What it means to proactively create your day. 
  • How to use journaling and visualization to your advantage.
  • The various benefits of physical activity.
  • How moving your body impacts your cortisol levels.
  • The connection between exercise and mental health.
  • What impacts UV light has on our biology.
  • Simple ways to add morning sunlight to your day.
  • How to optimize your coffee routine.
  • Three things to avoid in the morning.

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 Jan 09, 2023
TMHS 649: The Shocking Connection Between Metabolic Health and Mental Health – with Dr. Christopher Palmer
01:42:30

For most of human history, the medical field has compartmentalized the brain, as if it exists in isolation from the rest of the body. But just like any other organ in the body, the brain is an essential component of our biology that cannot be separated from the inner workings of the entire system. The more we learn about topics like the gut-brain axis or neurotransmitters in the gut, the clearer it becomes that mental health and whole-body health are intricately connected.

Today’s guest, Dr. Christopher Palmer, is a Harvard psychiatrist and researcher who studies the intersection of mental health and metabolic health. In his book, Brain Energy, Dr. Palmer discusses the cause of mental illnesses and offers new solutions for long-term healing. In this interview, you’re going to learn about how metabolic health and mental health are connected, the truth about the role genetics play in mental illnesses, and how current treatments in psychology are really stacking up.

At a time when so many folks are suffering from mental health disorders, this topic is more important than ever. The more we understand about mental health, the more we can help those who are suffering. I hope you enjoy this conversation with Dr. Christopher Palmer!

In this episode you’ll discover:

  • How many people worldwide suffer from mental health disorders.
  • What the number one cause of disability is.
  • The sad truth about treatment for depression.
  • What the biopsychosocial model in psychology is.
  • The side effects of common antidepressants.
  • How mitochondria, epigenetics, and mental health are connected.
  • Why metabolic health and mental health are inseparable.
  • Three main problems with the DSM.
  • How insulin receptors in the brain function.
  • What glucose hypometabolism is, and how it affects the brain.
  • The connection between metabolic diseases and the prevalence of autistic children.
  • Dr. Palmer’s personal experience with the ketogenic diet.
  • What the metabolic theory of mental illness is.
  • The definition of hyperexcitability.
  • Similarities between epilepsy and mental health.
  • Foundational behaviors for improving mental health.

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 Jan 04, 2023
TMHS 648: The 5 Most Important Rules for Fitness & Functionality
01:06:06

There are a multitude of reasons why folks exercise: for aesthetics, for mental health, and even enjoyment. But it’s critical that we recognize that our bodies require certain inputs and movements for overall health and longevity. On today’s show, you’re going to learn the five most important rules for human functionality and fitness. 

We’re going to cover some of the basic movement patterns that our genes expect, like walking and building muscle. We’ll also talk about the importance of mobility and variety, and how movement inputs can affect our biological functions like hormones, immunity, and metabolic health.

No matter your fitness level or goals, these five rules are critical for creating a functional body. Upgrading your functionality can promote so many other areas of your overall health, boost your mood, and improve your daily life. I hope you carry these five rules with you not only today but for your lifetime.

In this episode you’ll discover:

  • How the human body allocates energy expenditure.
  • Why sedentary behavior is harmful for our biology.
  • What it means to incorporate movement nutrients.
  • How to improve your mobility.
  • The number one movement for human function and fitness.
  • How walking impacts our hormonal health.
  • The connection between testosterone levels and step count.
  • Why healthy testosterone levels are key to overall human vitality.
  • How walking can improve insulin sensitivity and metabolic health.
  • The far-reaching benefits of grip strength.
  • Specific exercises you can do to improve your grip strength.
  • The importance of building muscle for human health.
  • How often you should strength train for functionality.

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 Jan 02, 2023
TMHS 647: The Stress Prescription: The Surprising Connection Between Stress & Longevity – with Dr. Elissa Epel
01:15:53

Stress is an inherent part of the human experience. No matter your circumstances, you’re bound to face stress in the form of interpersonal struggles, work or financial demands, or even just general uncertainty and pressure. No one is immune from the realities of stress, but luckily there are some things we can do to make the impacts of stress less harmful.

Today’s guest, Dr. Elissa Epel, is an internationally renowned psychologist, bestselling author, and expert on building stress resilience for optimal aging and overall well-being. On today’s show, she’s sharing incredible insights from her new book, The Stress Prescription, on real-world strategies to improve the way you perceive stress. You’re going to learn about the body’s stress response system, and how it impacts a myriad of biological functions like aging and sleep.

Dr. Epel is sharing a wealth of data on how stress impacts the body, and how to dampen the blow of stress with mindset shifts, exercises, biohacking strategies, and so much more. Learning how to modulate your response to stress is something we can call benefit from, and I hope you find this information empowering. Enjoy!

In this episode you’ll discover:

  • What percentage of visits are caused by stress-related illnesses.
  • Why stress is a critical component of our motivational system.
  • How our stress response system works.
  • What telomeres are and how to protect them.
  • How the anti-aging enzyme telomerase works.
  • What our default stress baseline is.
  • How stress can impact your sleep quality, recovery, and mitochondrial health.
  • What uncertainty tolerance is, and realistic ways to build it.
  • How meditation can change your stress resilience on a long-term basis.
  • My personal meditation practice, and how that relationship has changed over time.
  • What it means to be the lion.
  • The connection between adverse childhood experiences and stress responses.
  • How stress can negatively impact your metabolism and body composition.
  • Specific exercises and behaviors that can positively alter your stress response.
  • The importance of bookending your day with joy.

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 Dec 28, 2022
TMHS 646: The Truth About Body Fat, Calories, & Long-Term Weight Loss
01:11:46

There’s so much conflicting information about human nutrition, metabolism, and weight loss. One of the most pervasive pieces of diet nutrition that most folks subscribe to is the concept of “calories in, calories out.” While this model isn’t inherently wrong, it also doesn’t paint the full picture of how human digestion works. Today we’re going to unpack exactly how our bodies process and assimilate the foods we eat.

On today’s show, you’re going to hear an interview I did with Dr. Steven Gundry on The Dr. Gundry Podcast. We’re diving into topics like the science of calories, epicaloric controllers, how macronutrients influence our weight, and how our brain can control how our metabolism works. You’re going to learn about specific foods you can eat to improve your health, and how processes like blood sugar and inflammation could be negatively impacting your body’s overall function.

You’ll also learn how body fat works, and the specific types of fat our body has. This episode gets to the truth about calories, and how you can start eating in a way that optimizes your brain, body composition, and overall well-being. I believe that this interview is full of information that you can begin to implement no matter your starting point; so listen in and enjoy the show!   

In this episode you’ll discover:

  • The importance of utilizing instinctive elaboration by asking empowering questions.
  • What the number one purpose of our body fat is.
  • Different types of storage fats and their specific roles.
  • Which type of fat our brain is comprised of.
  • Why conflating diet success with hunger is dangerous.
  • What epicaloric influences are.
  • Six specific epicaloric controllers that are impacting your metabolism.
  • How your body processes whole foods versus processed foods.
  • What the thermic effect of food is.
  • How your microbiome can influence your metabolism.
  • Why hypothalamic inflammation can decrease your calorie burn.
  • The importance of increasing the diversity of foods you eat.
  • A connection between microbiome diversity, obesity, and risk for chronic diseases.
  • How eating protein for breakfast can help you lose weight.
  • What you should know about the RDA for protein.
  • How DHA consumption can improve your memory and focus.
  • The best whole food sources of DHA.
  • How blood sugar control can influence your emotions.
  • The role magnesium plays in reducing stress and regulating emotions.
  • How we can leverage our psychology to make healthier choices.

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 Dec 26, 2022
TMHS 645: Cracking the Cardio Code, Family Health, & Building Better Glutes – with Don Saladino
01:23:32

With the New Year upon us, a lot of people are gearing up to make monumental shifts in their nutrition and fitness habits. But statistics show that most folks don’t sustain their resolutions for longer than a few months. What can we do to improve our habits without setting goals that are destined to fail? My friend, Don Saladino, knows a thing or two about transforming physiques and getting in the right mindset to improve your health.

Don Saladino is a coach and fitness and entrepreneur who has worked with numerous celebrities and professional athletes to take their fitness to the next level. What I love about Don is that although he knows what it takes to train like a superhero, he is also a big believer in consistent and sustainable habits for everyday people. On today’s show, Don is sharing how to maximize your results and change your habits in a real, accessible manner.

In this interview, Don is sharing so many useful tips on topics like the right way to incorporate cardio into your routine, building a culture of health and fitness in your family, and the best exercises for building stronger glutes. We’re going to talk about the connection between exercise and aging, the basic tenets of a healthy diet framework, and a whole lot more. I hope this episode inspires you to create change in a realistic way and to set goals that you can approach no matter the date on the calendar. Enjoy!

In this episode you’ll discover:

  • How many steps you should aim to take per day.
  • Three different types of cardio, and when to utilize each.
  • How your stress levels should influence your training methods.
  • What one of the top causes of injuries during workouts is.
  • The importance of earning the right to do certain movements.
  • What a rest day looks like for Don.
  • How to take a minimalistic approach to training.
  • Why consistency trumps intensity.
  • The crucial lifestyle factors that impact your results.
  • How to empower your children to make healthy choices.
  • Why strength and resiliency are important goals as we age.
  • The foundational tenets of a healthy diet.
  • Why strength training is essential for women.
  • The best foundational movements for glute development.

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 Dec 21, 2022
TMHS 644: The Truth About Diet & The Human Microbiome - With Dr. Suzanne Devkota
01:22:33

The exciting field of microbiome research has exploded in recent years. As researchers dive into the connection between humans and our microbes, the more we learn about promoting health, reversing disease, and so much more. What’s interesting about this specific line of research is that while we’ve uncovered so much information about the function and role of the microbiome, there’s still so much to be discovered.

Today’s guest, Dr. Suzanne Devkota, is the director of the Cedars-Sinai Microbiome Institute, where she studies the fascinating intersection between diet and the microbiome. On today’s show, she’s sharing the latest science on how nutrients influence our microbes. You’re going to learn about the link between microbiome and chronic illnesses, and what to include in your diet for a robust, diverse microbiome.

We’re also going to talk about the science behind fecal transplants, how your environment influences your microbiome, and what you should know about taking a probiotic. Dr. Devkota is a wealth of information, and I hope you find this episode useful. Enjoy!

In this episode you’ll discover:

  • The number of microbes that live in and on our bodies.
  • How the human microbiome evolved over time.
  • Essential vitamins and nutrients our microbes produce.
  • How damaging your microbiome can result in nutrient deficiencies.
  • The relationship between the microbiome and short-chain fatty acids.
  • How Dr. Devkota became interested in studying the microbiome.
  • Which environmental factors influence your microbial makeup.
  • The importance of having a diverse microbiome.
  • What impact cohabitation has on the microbiome.
  • How a fecal transplant works and which conditions it can treat.
  • Why an omnivorous diet is beneficial for microbes.
  • Behaviors that can alter your microbiome negatively.
  • How over-sanitizing negatively impacts the health of our society.
  • What the hygiene hypothesis is.
  • How endocrine disruptors can get stored in fat cells.
  • Three main things you should look for in a probiotic.
  • The role of fermented foods in gut health.
  • What to ask your provider before taking an antibiotic.
  • The main components of a microbiome-friendly diet.

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 Dec 19, 2022
TMHS 643: Shift Your Focus from Weight Loss to Muscle Gain TODAY – with JJ Virgin
01:02:28

In the United States, the weight loss industry rakes in billions of dollars every single year. Yet, data shows that most folks are unable to sustain their weight loss goals long-term, and very few of our citizens are metabolically healthy. What’s missing in this equation, and what can we do to help people create a sustainable, realistic healthy lifestyle?

Today’s guest, JJ Virgin, is passionate about helping others reach their weight loss goals and feel their best at any age. With nearly four decades in the health and fitness industry, JJ knows a thing or two about optimizing nutrition and exercise to create results. She is also a four-time New York Times bestselling author, podcast host, speaker, and media personality.

On this episode of The Model Health Show, JJ is sharing why focusing on weight loss doesn’t create results, and what to do instead. We’re covering topics like creating muscle mass, how to set protein goals, simple principles for healthy eating, and the stress-weight connection. JJ has so much invaluable wisdom and experience to share; I hope you enjoy this interview!

In this episode you’ll discover:

  • What percentage of dieters typically achieve and sustain their weight loss goals.
  • Why body composition matters when trying to lose weight.
  • The benefits of having muscle on your body.
  • Why building muscle increases your metabolism.
  • What percentage of US citizens are metabolically healthy.
  • Why weight alone is a meaningless number.
  • The main macronutrient you should focus on.
  • An important distinction between intermittent fasting and time-restricted feeding.
  • How many grams of protein you should aim to consume.
  • Why processed foods can interrupt the natural process of intuitive eating.
  • How to use a continuous glucose monitor as a tool for metabolic health.
  • The relationship between stress and weight.
  • JJ’s personal experience with meditation.
  • Why exercise is a critical component for fat loss and overall health.

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 Dec 14, 2022
TMHS 642: Why Fertility Rates Are Rapidly Decreasing & How to Naturally Boost Testosterone – with Mike Mutzel
01:28:20

If you look at fertility rates over recent decades, the data is shocking. Sperm counts and testosterone levels have dropped, the incidence of miscarriages has risen, and overall ability to reproduce is on the decline. From an evolutionary standpoint, human fertility is a critical part of our health. And like many other issues plaguing our society, there’s a lot we can do to make a positive impact on our overall reproductive health.

On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss what’s behind declining fertility rates, like endocrine-disrupting chemicals and other environmental factors. You’re going to hear simple, natural, and accessible ways to boost testosterone and balance hormonal health for both men and women.

This episode contains important conversations on human reproductive health, the role of testosterone for overall wellness, and why walking is an indispensable human behavior. We’re also going to talk about the adverse effects of hormonal birth control, and why building muscle should be a goal for everyone. Listen in, take good notes, and enjoy this interview with my friend, Mike Mutzel!

In this episode you’ll discover:

  • The shocking statistics on declining fertility.
  • How sperm motility rates are expected to change in the next few decades.
  • Why endocrine-disrupting chemicals are hurting our hormones.
  • The importance of preconception planning and nutrition.
  • Which specific foods you should eat organic, and why.
  • Why filtered water is critical for hormonal health.
  • How your cup of coffee could be exposing you to microplastics.
  • What the contamination theory of obesity is.
  • How microplastics disrupt the gut barrier and microbiome.
  • The link between muscle mass and testosterone.
  • How many steps per day is correlated with higher testosterone levels.
  • Why you should aim to walk after a meal.
  • How to encourage your children to walk more.
  • What thermal stress is.
  • The link between metabolism, osteoarthritis, and inflammation.
  • What DHEA is, and when to utilize it.
  • How hormonal birth control suppresses fertility.
  • The importance of building muscle for overall health and vitality.

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 Dec 12, 2022
TMHS 641: These 5 Things Can Shrink Your Brain
56:06

Even though we know that our brains change throughout our lifetime, there’s a lot we can do to support our brain’s health and functionality at every stage. Cognitive impairment and mental decline are common symptoms of aging, but declining brain function is not inevitable.

On today’s show, you’re going to learn about 5 behaviors that are clinically proven to shrink your brain. These five common behaviors can actually decrease brain volume, functionality, and connectivity. You’re going to hear about the metabolic needs of the brain, and how to support it with proper diet and hydration.

We’re also going to cover simple habit switches you can implement to support your brain health, including foods to add to your diet, specific tools for adequate hydration, and how to reduce inflammation and support a healthier body composition. We can all benefit from a healthier brain, and I hope this episode arms you with the knowledge and tangible steps you can take to support your brain’s structure and functionality.

In this episode you’ll discover:

  • What percentage of calories the brain utilizes.
  • The main structural components of the human brain.
  • What makes omega 3 fats unique.
  • The difference between storage fats and structural fats.
  • How omega 3s contribute to better brain health.
  • Which whole foods are the densest sources of EPA and DHA.
  • The inverse relationship between belly fat and brain size.
  • How incorporating more extra virgin olive oil can improve your overall health.
  • Why dehydration leads to reduced brain volume.
  • The importance of proper hydration and electrolytes.
  • How alcohol consumption impacts the brain.
  • Why alcohol damages the brain, immune system, and metabolism.
  • How excessive sugar intake can cause brain atrophy.
  • Why getting our citizens healthier can solve our world’s problems.

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 Dec 07, 2022
TMHS 640: The Shocking Way Your Brain Interprets Food as Information
01:32:53

Humans have a complex and intimate connection with out of our most basic needs: food. In our culture, food can serve many purposes including memories, joy, and connection. And because every cell in your body is created from the food you eat, your diet also has a profound impact on the way your body functions on a daily basis.

On this compilation episode of The Model Health Show, you’re going to hear two of my conversations with award-winning science journalist and author, Mark Schatzker. Mark has extensively studied our society’s relationship with food and flavor, and how our brain drives our cravings. These conversations are centered around how your brain interprets food as information, the science of flavor, and what causes obesity.

Mark’s work covers important topics like how our weight is controlled by our brain, how our brain interprets sweetness, and what we can do to heal our society’s broken relationship with food. Understanding the way your brain interprets food is a critical piece of finding balance and health; I hope this episode is both insightful and empowering.

In this episode you’ll discover:

  • The experience that inspired Mark to study flavor.
  • How cattle eat intuitively, and what we can learn from them.
  • Why the production of US crops has changed over the last few decades.
  • The interesting link between flavor and nutrition.
  • What a gas chromatograph is.
  • Why most tomatoes in the grocery store have an underwhelming flavor. 
  • How our food system’s focus on quantity and price undermines flavor.
  • What we can learn about obesity and food addiction from brain scans.
  • Why the combination of flavor and sugar makes food addicting.
  • What retronasal olfaction is.
  • The truth about calorie consumption and weight gain.
  • An interesting phenomenon that occurs when calorie counts are featured on menus.
  • The traditional diet in Bologna, Italy, and how their obesity rates compare to the US.
  • What happened in the pellagra epidemic, and which vitamin eradicated the disease.
  • How the brain regulates your body weight.
  • The perplexing question of obesity.
  • What the bliss point is.
  • How the brain interprets food as information.
  • What nutritive mismatch is.
  • The unintended consequences of fortifying foods.
  • Why experiencing pleasure with food is so important.

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 Dec 05, 2022
TMHS 639: The Truth About Our Education System & How To Transform Our World From The Inside Out - With Prince Ea
01:22:20

Education can have a multitude of powerful impacts on children and their outcomes. It can even have lasting positive impacts on health by providing better resources, knowledge, and better social skills. While many can benefit from the traditional approach to education, our one-size-fits-all approach doesn’t serve those who have different learning styles and preferences.

Today’s guest, Prince Ea, is passionate about the power of education and transforming our model of schooling into one that is centered around creativity and individuality. He is filmmaker, speaker, creator, and a fellow St. Louis native. His inspirational and thought-provoking content has motivated millions of folks across the world, sharing about topics like self-development, education, living authentically, and finding joy in your life.

In this interview, we’re diving into conversations on the education system in the US, what it means to be intelligent, and what the purpose of schooling should be. You’re going to learn about how to tap into original thoughts, how to find purpose and happiness in work, and so much more. I’m excited and honored to share this conversation with you.

In this episode you’ll discover:

  • How Prince Ea’s relationship with education transformed.
  • The role hip hop played in teaching Prince Ea to love learning.
  • What the root of the word educate is.
  • The difference between having a learning disability and learning differently.
  • What it means to think freely, and how to get in tune with original thoughts.
  • A correlation between our education system and our medical system.
  • How exposure to information can change your life.
  • Why most heart attacks occur on a Monday.
  • The problem with work culture in the US.
  • Seven categories of health.
  • The importance of experiencing joy in your career.
  • How to cope with negative thoughts.
  • The connection between social media and divisiveness.
  • How your language creates your reality.
  • The power of taking responsibility for your health.
  • How living authentically can change your life.

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 Nov 30, 2022
TMHS 638: Early Onset Puberty Is Surging In Children
01:13:08

Puberty is an important part of human growth and development, but what happens when it occurs too soon? Early onset puberty is defined as a child undergoing the developmental changes of puberty earlier than normal. While this was once a rare occurrence, rates of early-onset puberty more than doubled during the pandemic.

On this episode of The Model Health Show, we’re diving into one of the epidemics plaguing our youth: early-onset puberty. You’re going to learn some of the contributing factors of early puberty, the long-term ramifications of undergoing puberty at a young age, plus action steps you can take to protect your children from this condition.

Poor statistics relating to our health isn’t something we just have to accept, especially when it comes to our children. My hope is that this episode will arm you with the information and empowerment you need to implement changes in your own home. As always, change starts with us.

In this episode you’ll discover:

  • How rates of early onset puberty in girls surged during the pandemic.
  • The relationship between our circadian timing and puberty.
  • How early onset puberty increases rates of breast cancer and heart disease.
  • The connection between early puberty and disordered eating.
  • What puberty actually is, and why it’s starting earlier.
  • Why side effect is a misnomer.
  • Symptoms of early onset puberty in boys and girls.
  • The link between obesity and early onset puberty.
  • How obesity rates in children have risen over recent years.
  • The connection between the microbiome and likelihood of obesity.
  • What percentage of the average American’s diet is comprised of ultra-processed foods.
  • How much sugar the average American consumes every year.
  • What insulin resistance is, and how it can occur over time.
  • The definition of xenoestrogens.
  • How to choose healthier personal care products for your family.
  • The connection between toxic stress and early onset puberty.
  • Which demographic is most impacted by early puberty.
  • How to create healthier relationships with our devices.
  • The relationship between screen time, circadian disruptions, and puberty.
  • Simple ways to protect your children against obesity and early onset puberty.
  • The importance of building movement into your family culture.

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 Nov 28, 2022
TMHS 637: How to Sleep Smarter & Improve the Sleep Habits in Your Relationships
01:49:32

There are so many factors that determine our sleep quality: movement during the day, exposure to natural and ambient lighting, and even our relationships. For some folks, it might be sleepless nights with a newborn or toddler, and for others it could be a partner on different sleep schedules. But the good news is, you aren’t entirely powerless when it comes to creating routines and structure for your family.

On today’s show, you’re going to hear my interview on the Dhru Purohit Podcast. In this interview, I’m sharing about sleep routines and preferences within my own relationship and family, and how to find balance. I’m also sharing some of the best scientifically proven sleep tips, including optimizing light exposure, temperature, and supplements.

Dhru asked some excellent, thought-provoking questions on topics like common sleep misconceptions, little-known habits that can decrease your sleep quality, and how to actually create realistic habits that stick. I hope you get a ton of value out of this episode and can implement sleep habits that will improve your life. Enjoy!

In this episode you’ll discover:

  • What the suprachiasmatic nucleus is, and how its exposures impact sleep quality.
  • How many Americans are regularly sleep-deprived.
  • Tips for minimizing your blue light exposure.
  • How to realistically set a screen curfew (& what to do instead of scrolling!)
  • The importance of blocking out ambient light at night.
  • What to do if you and your partner have different sleep schedules.
  • How your body temperature can impact your sleep.
  • The importance of getting natural light exposure in the morning.
  • The relationship between cortisol and melatonin.
  • What time of the day to exercise to improve sleep quality.
  • Realistic ways to change your habits.
  • How to create healthy sleep routines for babies and children.
  • What effects vitamin C can have on your sleep quality.
  • Real food sources of magnesium, and why it matters.
  • The power of creating healthier citizens in our society.

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 Nov 23, 2022
TMHS 636: How to Reverse Multiple Sclerosis & Defend Your Body Against Autoimmune Diseases – with Dr. Terry Wahls
01:34:32

The immune system is one of the most powerful, complex systems in your body. Its critical role is to protect the body from harmful invaders like viruses and bacteria. An autoimmune disease occurs when the immune system misfires, attacking the very cells it is intended to protect. The range of autoimmune diseases is vast, and they can affect different organs and systems in the body.

Multiple sclerosis, or MS, is a progressive autoimmune disease that attacks the body’s central nervous system. In severe cases, MS can cause debilitating symptoms such as blindness, paralysis, and neurodegeneration. Today’s guest, Dr. Terry Wahls is a clinical professor of medicine, a clinical researcher, speaker, and bestselling author. She is also a patient with a diagnosis of secondary progressive multiple sclerosis.

Dr. Wahls has an incredible story of alleviating MS symptoms, regaining mobility, and helping others with progressive diagnoses and autoimmune diseases. On this episode, she’s sharing her personal story plus tons of information about autoimmunity, mitochondria, nutritional changes for restoring your health, and so much more. Grateful and excited to share this conversation with Dr. Terry Wahls!

In this episode you’ll discover:

  • How many Americans have been diagnosed with an autoimmune disease.
  • What multiple sclerosis is.
  • The wide variety of symptoms that can be caused by MS.
  • How changing her diet improved Dr. Wahls’ health.
  • The role mitochondria play in progressive diseases.
  • Three factors that contribute to the development of autoimmune diseases.
  • How environmental factors can increase your risk for autoimmunity.
  • Why diet is an important factor in immune function.
  • The one lifestyle change that radically improved Dr. Wahls’ disease progression.
  • An important connection between the microbiome, gut health, and immunity.
  • What mitochondrial dysfunction is.
  • How environmental toxins and factors can lead to mitochondrial damage.
  • Specific foods to include to prevent or alleviate autoimmune symptoms. 
  • The three main foods that can be a trigger for autoimmune disease.
  • How to incorporate organ meats (& their benefits!)
  • Why loneliness & lack of connection are major disease contributors.
  • An empowering way to think about a diagnosis.
  • Why health is a nonstop journey.
  • Details about Dr. Wahls’ upcoming clinical trial for MS patients.

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 Nov 21, 2022
TMHS 635: Why Improving Mental Health Is The Key To Solving Our World’s Biggest Conflicts - With Zachary Levi
01:29:52

Developing healthy habits and routines often comes down to self-love. Because when you truly care for yourself, it’s often reflected in the way you eat, move, sleep, and think. Today’s guest, Zachary Levi, is here to share his personal journey of learning to accept himself, heal from trauma, and pursue a fulfilling and meaningful life.

Zachary Levi is a critically acclaimed actor, dancer, singer, and the author of the bestselling book, Radical Love. He is an advocate for mental health, and in Radical Love, he details his intensive life-saving therapy and the valuable lessons and insights that changed his life.

In this interview, we’re diving deep into topics like self-love, how social media and technology impact our mental health, and how to understand and accept trauma. We’re going to talk about accountability, forgiveness, and so much more. When we build self-love and self-acceptance, we’re better able to extend that to others and I hope that’s what you’ll gain from this episode. Enjoy!

In this episode you’ll discover:

  • How epigenetic controllers from your environment can dictate your outcomes.
  • What’s at the core of poor physical health.
  • How trauma can impact our performance.
  • Why the concept of love is so misunderstood in our society.
  • The impact of practicing self-love.
  • How working on yourself can lead to better opportunities.
  • Why ego is a survival mechanism.
  • How simplicity and connection contribute to true happiness.
  • The importance of being able to step outside of your thoughts.
  • The power of vulnerability.
  • What it means to radically understand and forgive others.
  • The definition of radical love. 
  • How our bipartisan political model keeps us divided.
  • The importance of holding people, companies, and industries accountable.
  • Pros and cons of social media on our mental health.
  • How to stop comparing yourself & how to tap into your inner self.
  • Zachary’s experience playing Kurt Warner in American Underdog.
  • The power of prayer and meditation.

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 Nov 14, 2022
TMHS 634: The Top 20 Health & Performance Lessons from the Last 20 Years
01:48:28

“Education is the most powerful weapon which you can use to change the world.” – Nelson Mandela

Learning is a critical part of life, and it’s also been an indispensable theme throughout my career. The more I’ve learned, the more I’ve been able to evolve my perspective, grow as a person, and share with the world. As I celebrate two decades working in the health space, I want to reflect on the most influential lessons that I’ve learned along the way.

On this episode, I’m excited to celebrate 20 years working in health and wellness by sharing 20 powerful, eye-opening, transformative lessons I’ve learned throughout my career. Of course, we will cover the basic principles of wellness like the power of nutrition, movement, and sleep. But we’re also going to dive into topics like the power of relationships and lifelong learning, our synchronicity with the environment, and defining what true health actually is.

My hope is that these lessons resonate with you and align with my mission of helping you become more empowered in your ability to affect change. Thank you for joining me on this journey, and I look forward in learning even more together moving forward. I hope you enjoy this special milestone episode of The Model Health Show!

In this episode you’ll discover:

  • Why nutrition is a critical, often overlooked component of medicine.
  • What percentage of the average American’s diet is comprised of ultra-processed foods.
  • Two major processes in the body that are driven by exercise.
  • How the body’s lymphatic system works.
  • The impacts sleep debt has on insulin sensitivity.
  • Why a poor night’s sleep can lead to poor decision-making.
  • The number one driving force of the human psyche.
  • How instinctive elaboration works, and how to use it to your advantage.
  • The power of having healthy, encouraging relationships.
  • Why the journey to health is not a straight line.
  • The problem with a profit-based healthcare system.
  • How many people are killed every year by poor diet.
  • The connection between stress and poor health.
  • Why true health is not a destination.
  • The importance of recognizing your biases.
  • How your mind influences your health.
  • What it means to be the author of your life story.
  • The power of lifelong learning.
  • How we are impacted by circadian rhythms.
  • The value of tapping into your unique voice.

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 Nov 13, 2022
TMHS 633 - How Better Health Can Boost Creativity & Reduce Anxiety - With Brett Eldredge
01:18:27

There’s not one area of our life that isn’t impacted by our health and well-being. Becoming a healthier version of yourself ripples into every part of your life, including your relationships, your career, and your overall happiness. On today’s show, you’re going to learn about how increasing your physical resilience can impact your mental health and improve every aspect of your life. 

Today’s guest is country music singer-songwriter, Brett Eldredge. Brett is here to share how focusing on his health enhances his performance, songwriting, and creativity. You’ll also hear his personal journey of coping with anxiety and panic attacks, and tools he uses to keep his mind in check. 

This interview contains important conversations on taking control of your mind and focus, and the importance of finding your voice. You’ll learn about setting boundaries with social media, the difficulties that come with following your passion, and so much more. I hope you enjoy this episode with the one and only, Brett Eldredge! 

In this episode you’ll discover:

  • What inspired Brett to start taking his health seriously.
  • Brett’s favorite health tools and routines. 
  • The benefits of cold water immersion. 
  • How creating structure can help ease anxiety.
  • The importance of recognizing self-induced pressure.
  • Brett’s experience setting boundaries with social media. 
  • The value in taking control of your time. 
  • How building physical resilience creates mental resilience.
  • What it means to redefine success. 
  • The meaning behind Brett’s song, “Sunday Drive.” 
  • Why discomfort is part of following your passion.
  • The importance of finding your unique voice. 

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 Nov 09, 2022
TMHS 632: The Surprising Science Of “Gut Feelings” & The Truth About Colonoscopies - With Dr. Emeran Mayer
01:29:40

The English language provides many examples of the communication system between the brain and the gut: a pit in your stomach, butterflies in your stomach, and gut feelings are all expressions we accept as standard. But beyond expressions, there’s a very real connection between our feelings and our biology. Because our brain and our enteric nervous system have a complex communication network, an imbalance in gut bacteria can lead to emotional stress and vice versa.

Dr. Emeran Mayer is a world-renowned gastroenterologist and neuroscientist with over 40 years of experience studying the complex and bidirectional relationship of the brain and the gut. He has published over 400 peer-reviewed scientific articles, written two bestselling books, and is a leading expert on all things gut and microbiome. On today’s show, he’s sharing the fascinating science on the relationship between our gut and our feelings.

This interview contains conversations on how the brain and gut communicate, including how the gut responds to stress. You’ll learn about the interesting way microbes respond to diet changes, and how human cells and microbial cells differ when it comes to adaptation. Dr. Mayer is sharing the latest science on gut health, as well as realistic tips you can use to improve your microbial health, extend your lifespan, and support your gut for years to come.

In this episode you’ll discover:

  • The evolution of the human gut.
  • How the brain and gut communicate. 
  • Why the body empties the gut in a fight or flight situation.
  • The role stress plays in infections like H. pylori.
  • Why overuse of antibiotics is harmful to young children.
  • How mindfulness and meditation can impact your genes.
  • What a healthy lifestyle network is, and why it contributes to longevity.
  • Two behaviors that influence healthy gene expression.
  • Why our microbes can adapt quickly to diet changes.
  • How changes in technology and lifestyle have created a genetic mismatch.
  • The connection between hormones and microbes.
  • How corporate interests can block important research.
  • What it means to have gut feelings.
  • The importance of considering biases and trauma when making a gut decision.
  • Why focusing on microbial health disproves most fad diets.
  • The fascinating science of prenatal microbial development.
  • How to change the health of your microbiome.
  • The importance of consuming short-chain fatty acids.
  • How stress and fear affect the microbiome.
  • The potential harm of colonoscopies, & the best way to reduce your risk of colon cancer.

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 Nov 07, 2022
TMHS 631: Use These Mindset Shifts to Create More Confidence, Health, & Success – with Dr. Michael Beckwith
01:49:37

Because life is full of ups and downs, from time to time we all need a change of perspective, inspiration, and a reminder of how powerful we are to affect change. Personally, when I find myself in need of wisdom, guidance, and a general mindset shift, one of the first people I turn to is Dr. Michael Beckwith. Dr. Beckwith is one of the most sought-after meditation teachers, speakers, and thought leaders.

On this special compilation episode, I’m bringing you two of my favorite interviews with Dr. Michael Beckwith. You’re going to hear about topics like setting an intention for your life, how to create lasting change, and upgrading your mindset. This episode is about tapping into your personal power to create better results, how upgrading your awareness can change your life, and how to improve your results by simply changing the questions you ask.

You’re also going to learn tools for changing your internal dialogue, how to reclaim discipline, and so much more. My intention is for this episode to arm you with empowerment, growth, and mindset shifts to help you reach your goals. Enjoy!

In this episode you’ll discover:

  • How our sympathetic and parasympathetic nervous systems work.
  • Why interconnectedness is a crucial part of service.
  • What discipline actually is.
  • The definition of intention deficit disorder.
  • How meditation can help you upgrade your awareness.
  • The importance of having a driving intention in your life.
  • Four stages of personal growth & why growth isn’t linear.
  • Why pain is a great catalyst for change.
  • The power of asking yourself empowering questions.
  • What it means to align your speech with your goals.
  • Why social media is a symptom, not a problem.
  • What the virus of the mind is.
  • The relationship between fear and the immune system.
  • Where solutions come from.
  • How fear prevents creativity and innovation.
  • The difference between healthcare and sickcare.
  • How imagination leads to real change.
  • The power of taking responsibility for your assumptions.
  • An important question to ask yourself during difficult times.
  • What compassion actually is.
  • How we can create a better future.

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 Nov 02, 2022
TMHS 630: America’s Health Is Getting Scarier
01:23:37

Over the past couple years, there have been a lot of fear tactics used in the media to instill a sense of disempowerment and helplessness into our citizens. Recently, the CDC released some new data on chronic disease in Americans, reporting that 60% of American adults have been diagnosed with one chronic illness. When you look at the numbers surrounding chronic disease, it’s clear that the messages we’ve been hearing about protecting our health have been misplaced.

This Halloween, we’re going to dive into some of the numbers on America’s concurring health crises, including obesity, diabetes, and more. You’re going to learn about the powerful systems that contribute to our poor health outcomes, and why blind trust in their advice is leading to our collective degradation. You’ll also learn about some of the biggest issues in our healthcare system, including corruption, fraud, and inefficiency.

But fear not, you don’t have to fall victim to this doomed system. You’re also going to hear some realistic principles and practices you can incorporate in order to protect your health, your family, and your risk for all manner of diseases. So click play and enjoy the show!

In this episode you’ll discover:

  • The scary statistics on how many Americans suffer from chronic illness.
  • What the annual cost of healthcare is in the US.
  • The shocking percentage of Americans that are metabolically healthy.
  • What percentage of the average American’s diet is ultra-processed foods.
  • How childhood obesity rates have skyrocketed over recent decades.
  • Why our current healthcare system fails to address the root cause.
  • The connection between pharmaceutical companies and Congress.
  • What the FDA’s user fees are.
  • The percentage of new FDA-approved drugs that are less effective than existing drugs.
  • What you should know about dietary cholesterol.
  • Which company has paid the largest healthcare fraud settlement.
  • What big-name pharmaceutical company is associated with the opioid crisis.
  • The truth about Covid-19 vaccines and transmission.
  • What absolute risk reduction is.
  • Big broken promises about the Covid-19 vaccine.
  • Why observational data shouldn’t be used in research.
  • The power of having a healthy dose of skepticism.
  • Realistic practices you can implement to improve your health & lower risk factors.

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 Oct 31, 2022
TMHS 629: How Stress Controls Biology & How To Achieve Your Thrive State - With Dr. Kien Vuu
01:17:53

There’s a profound paradox in America. Despite spending trillions of dollars on healthcare every single year, our citizens are sicker than ever. Our rates of chronic illnesses are skyrocketing at an alarming rate, and our lifespan is now on the decline. Today you’re going to hear realistic, empowering changes you can personally implement to increase your vitality and lifespan, and how to contribute to a culture of health. 

Our guest on this episode is Dr. Kien Vuu, or Doctor V. Doctor V is one of the most sought-after anti-aging physicians in the country and the bestselling author of Thrive State. Not only does Doctor V possess an incredible education and expertise in the field of longevity and vitality, but he also has a personal story of reclaiming his health and recovering from multiple chronic illnesses. 

In this interview, you’re going to learn empowering information about telomeres, epigenetics, and the impacts of stress on the body. Doctor V is sharing his five keys to improving health and longevity, and his personal story of changing his lifestyle habits. You’ll hear conversations about the US healthcare system, the powerful way emotions impact immune function, and so much more. Enjoy! 

In this episode you’ll discover:

  • The difference between biological age and chronological age. 
  • Dr. Vuu’s history, including how he became a doctor and how he got sick.
  • How our lifestyle choices impact our genetic expression.
  • What disease of consciousness means.
  • The science of epigenetics, and the role your environment plays in your health.
  • Five keys to living a longer, healthier life.
  • What telomeres are, and how your choices impact them.
  • The connection between chronic stress and chronic illnesses. 
  • What the CTRA is.
  • How limiting beliefs can change your biology.
  • What the default mode network is.
  • How one encounter with a terminal patient changed Doctor V’s perspective.
  • Sustainable habits Doctor V implemented to lose 40 pounds and reverse disease.
  • Two simple nutritional changes you can make to feel better.
  • What peptides are, plus specific classes and their benefits.
  • The powerful connection between emotion, inflammation, and immune function.
  • How placebos work, and how your feelings can dictate your outcomes. 
  • Specific inflammatory markers than can be improved with emotions like gratitude.
  • A simple framework for improving mental health. 
  • The power of taking space to respond and reflect. 
  • How the new culture of health is elevating humanity. 

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 Oct 26, 2022
TMHS 628: Improve Your Energy, Balance Stress, & Enhance Immunity Using Adaptogens - With Tero Isokauppila
01:44:29

While new advances to medicine are exciting, there is also a profound wisdom in ancient healing practices. Although the term “adaptogen” wasn’t coined until the 1940s, adaptogenic substances have been a long-standing staple for promoting healing and balance in both Ayurveda and Traditional Chinese medicine. 

Adaptogens are a class of plants and mushrooms that can aid the body’s responses to both physical and mental stressors. And at a time when so many folks are struggling with high levels of stress and susceptibility to both chronic and infectious diseases, there’s never been a better time to help restore balance to our bodies. Today, you’re going to learn from one of the leading experts on adaptogens: Tero Isokauppila. 

Tero is a bestselling author and the founder of Four Sigmatic, a company that specializes in making superfoods and adaptogens accessible and easy. In this interview, Tero is sharing some of the world’s most healing adaptogens, and how to implement them into your routine. You’ll learn about how adaptogens support the body on a systemic level, why immunomodulatory adaptogens are a powerful tool, and so much more. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • What percentage of physician visits are related to stress.
  • How humans’ exposure to stress has evolved over time. 
  • The definition of adaptogen and the history of adaptogenic substances.
  • Three properties of an adaptogen.
  • How adaptogens work systemically.
  • What the HPA axis is and how it works in the body. 
  • How stressful situations can impact your nutritional needs.
  • The connection between gut health and mood. 
  • Specific adaptogens that contain melanin, and their benefits. 
  • The powerful health benefits of chocolate. 
  • Why most reishi supplements on the market are ineffective.
  • What dual extraction is, and why it matters. 
  • How cordyceps and coffee work synergistically. 
  • The benefits of utilizing ashwagandha.
  • Why it’s dangerous to promote eliminating food groups. 
  • How low-level toxins can actually make you more resilient. 
  • The immunomodulatory effects of chaga. 
  • Why becoming adaptable is more important than ever. 
  • A conversation on elimination diets and food sensitivities. 

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 Oct 24, 2022
TMHS 627: New Studies Reveal the Statin Drug Industry Is Failing to Reduce Heart Disease – with Dr. Jonny Bowden
01:19:56

Statins are one of the most commonly prescribed drugs in the United States. In fact, more than a quarter of Americans over the age of 40 are taking this popular drug class. You might think this is rational since cardiovascular disease is one of the leading causes of death, and statins are often touted by providers for their ability to reduce risks of heart attacks and strokes. However, this is a massive oversimplification of human biology and the implications of long-term prescription medication use. 

Today’s guest, Dr. Jonny Bowden, is a board-certified nutritionist, a repeat bestselling author, and one of the biggest proponents of reducing statin usage for a large portion of the population. On this episode of The Model Health Show, Dr. Bowden is back to share the truth about cholesterol levels, how statins actually work, and when they are an appropriate treatment plan. 

You’re going to learn powerful information on which biomarkers predict cardiovascular outcomes, and how to make a thorough risk-benefit analysis for any medication. We’re diving into the side effects of statin drugs, the connection between metabolism and heart disease, and so much more. I hope you enjoy this interview with the one and only, Dr. Jonny Bowden!  

In this episode you’ll discover:

  • A simple ratio you can use to determine your risk of cardiovascular events.
  • Why statin prescriptions are based on outdated science. 
  • What population does not benefit from using statins. 
  • Why statins were developed, and what type of patient they are meant to treat.
  • The side effects of taking statins. 
  • An important distinction between healthcare and sickcare. 
  • How the pharmaceutical industry dominates our health outcomes. 
  • Why there’s no such thing as good cholesterol and bad cholesterol. 
  • A critical biomarker that can be used to predict risk of cardiovascular events. 
  • The difference between lowering cholesterol and lowering heart disease.
  • What the main goal of pharmaceutical companies is. 
  • The connection between statins and insulin resistance. 
  • What percentage of Americans have some degree of insulin resistance. 
  • The relationship between diabetes and heart disease. 
  • How sleep deprivation impacts insulin sensitivity. 
  • The easiest way to improve your triglyceride levels. 
  • Why drug interactions are often overlooked.
  • How statins actually work. 
  • What the awesome foursome is. 
  • Why the heart needs CoQ10, and how statins interfere with its levels.
  • The role of statins in erectile dysfunction. 
  • How mitochondrial dysfunction contributes to disease. 

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 Oct 19, 2022
TMHS 626: The Anti-Viral Gut – with Dr. Robynne Chutkan
01:23:06

Your gut is responsible for some of the most integral functions of your body like digestion and nutrient absorption. But did you know your gut also contains some of your body’s most powerful defenses against pathogens? When we gain a better understanding of how our microbiome and immune system work in tandem, we can make empowered choices that protect us from a myriad of infections and diseases. 

On this episode of The Model Health Show, integrative gastroenterologist, Dr. Robynne Chutkan, is back to share cutting-edge science from her new book, The Anti-Viral Gut. You’re going to learn about the important link between gut health and immunity, including the innate defense systems inside your gut that protect you from viral illnesses. Dr. Chutkan is sharing empowering information on how some of the most commonly prescribed medications can destroy your gut, and the role nutrition plays in supporting your microbial health. 

We’re diving into specific details on the function of the gut, and how our microbial health can impact our susceptibility to illnesses like COVID-19. Not only is Dr. Chutkan extremely knowledgeable about strengthening your health and immunity through gut health, but she also shares realistic, sustainable changes you can make, no matter your starting point. I hope you enjoy this empowering conversation with Dr. Robynne Chutkan! 

In this episode you’ll discover:

  • The top three drugs that reduce our resilience against viruses. 
  • How the GI tract and the immune system are connected. 
  • What your gut microbes are and how they function. 
  • How your microbiome population can impact your body’s immune response.
  • The main difference between germ theory and terrain theory. 
  • Why eating plant fiber is critical for microbial health. 
  • An interesting statistic about the microbiome predicting health outcomes. 
  • What we can learn about our health from our stool.
  • How consistent lifestyle changes can impact the health of your microbiome.
  • The connection between obesity and COVID-19 outcomes.
  • Why obesity is a societal issue. 
  • How frequent antibiotic use affects the microbiome.
  • One key question to ask your doctor before taking antibiotics.
  • The connection between taking proton-pump inhibitors and susceptibility to COVID-19. 
  • Why acid reflux occurs, and simple strategies to reduce its symptoms.
  • The shocking statistics on unnecessary prescriptions for acid blockers. 
  • How the vaginal microbiome works to protect against viruses.
  • Why mucus is a key defense system in the body. 
  • The two ways that mucus can destroy pathogens. 
  • How to promote healthy mucus production.
  • The problem with taking a cough suppressant.
  • What percentage of the human genome is viral. 
  • The power of incorporating fermented foods into your diet. 
  • Real, sustainable tips for replacing or reducing medications that harm your gut. 
  • The relationship between nature and the microbiome.
  • Questions to ask your doctor about your medications. 

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 Oct 17, 2022
TMHS 625: The Truth About The U.S. Healthcare System & How To Personalize Your Intermittent Fasting Program – with Cynthia Thurlow
01:19:38

Medical interventions, including prescription medications, can be effective solutions in the right context. But in our current healthcare system, we’re simply treating symptoms and overlooking the powerful lifestyle tools we have at our disposal. There is an undeniable connection between our health outcomes and our daily practices, including diet, sleep, and movement. 

Today’s guest, Cynthia Thurlow, is passionate about empowering folks to live vibrant and healthy lives through nutrition. She is a nurse practitioner, international speaker, and a thought leader in the space of intermittent fasting and women’s health. In her bestselling book, Intermittent Fasting Transformation, Cynthia outlines an individualized approach to weight loss and hormone balance through intermittent fasting. 

On this episode of The Model Health Show, Cynthia is sharing incredible insights into her experience in the U.S. healthcare system, both as a provider and a patient. We’ll talk about the numerous health benefits of intermittent fasting, and how to find an approach that works for you. This episode contains conversations on gut health, fasting for women, how to hit your nutritional goals, and so much more. I hope you enjoy this interview with the amazing Cynthia Thurlow! 

In this episode you’ll discover:

  • The effects that intermittent fasting has on insulin resistance.
  • Why breakfast is not the most important meal of the day.
  • How blood sugar levels impact metabolic health. 
  • What autophagy is. 
  • The difference between acute and chronic inflammation. 
  • How low insulin levels can improve mental clarity.
  • The problem with industrial seed oils in our food supply.
  • How gut health and the microbiome are influenced by intermittent fasting.
  • The two groups that typically have the easiest adjustment to fasting.
  • When women should fast (& when they should not). 
  • Cynthia’s personal experience with illness, hospitalization, and surgery.
  • Why patient advocacy is so critical.
  • What true informed consent is. 
  • The difference between digestive rest and fasting. 
  • Why eating sufficient protein is important for metabolic health and longevity.
  • The problem with the OMAD fasting schedule.
  • An important conversation on animal protein vs. plant protein. 
  • Why you shouldn’t be dogmatic about your diet.
  • The holes in our healthcare system, and how providers can truly help patients.
  • Details of Cynthia’s 45-day Intermittent Fasting Transformation. 

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 Oct 12, 2022
TMHS 624: Transform Fitness Setbacks Into Unstoppable Comebacks – with Shaun T
01:07:33

“Our very survival depends on our ability to stay awake, to adjust to new ideas, to remain vigilant, and to face the challenge of change.” – Martin Luther King Jr.

Adversity is one of life’s certainties. No matter who you are or what your goals are, at some point you’re going to fall on hard times. But it’s in these moments when push comes to shove, you get to decide how to react. It’s in your power to decide how to show up, and that’s truly what shapes your character and contributes to your resiliency. Today’s guest, Shaun T., is here to share his story of turning setbacks into comebacks. 

Shaun T. is a world-renowned fitness and transformation coach, a bestselling author, and the creator of some of the most popular home fitness programs ever. He has helped millions of folks get in shape, but what I really admire about Shaun is that his passion for transformation goes beyond physical appearance alone. His mission is to help folks unlock their potential and live their best lives. 

In this interview, you’re going to hear Shaun’s experience healing from shoulder surgery and the lessons he learned along the way. We’re diving into important conversations on embracing change and discomfort, how to handle judgment and negativity, and what it truly takes to rebound from life’s challenges. Enjoy! 

In this episode you’ll discover:

  • The lessons Shaun learned from his shoulder surgery. 
  • Why therapy can be helpful when you’re already content.
  • What it takes to sustain happiness. 
  • How having the audacity to be uncomfortable can help you grow.
  • Why being flexible is a superpower.
  • The importance of embracing change. 
  • How to overcome the fear of judgment. 
  • What it means to lighten the load in your life. 
  • Three changes Shaun implemented to recover from his surgery.
  • An important conversation on aging and longevity. 
  • Why you should aim to become a decathlete of life.
  • The life lessons Shaun learned from playing tennis. 
  • Shaun’s approach to handling negativity online.
  • How being authentic has a positive impact on others.
  • Why it’s your duty to live your best life. 

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 Oct 10, 2022
TMHS 623: Why Mismanagement Of The Human Mind Is Creating A New Mental Health Epidemic - With Dr. Caroline Leaf
01:13:28

We’ve come a long way when it comes to understanding mental health, but just like many other areas of science and biology, we still have a lot to learn. As rates of anxiety, depression, and suicide skyrocket, it’s more important than ever to have conversations about mental health. It’s even more imperative that those conversations are centered around knowledge and empowerment, and that’s what I love about today’s guest. 

Dr. Caroline Leaf is a cognitive neuroscientist and bestselling author who specializes in mind management. Today she’s back on The Model Health Show to share the importance of managing your mind, and specific details on how the human mind actually works. You’ll learn why mental health is a prerequisite for overall health, how toxic thoughts create inflammation, and the interesting science behind how your environment influences your mind. 

This episode is full of enlightening conversations like the concept of human consciousness and biofield, polypharmacy and what’s behind Americans’ declining life expectancy, and how managing our emotions can increase immune function. You’ll learn about the epigenetic controllers of mental health, and the five-step process you can use to change the way you think. I hope you enjoy this interview with Dr. Caroline Leaf!  

In this episode you’ll discover:

  • An important distinction between the brain and the mind.
  • How the mind-brain-body connection works.
  • The three parts of the mind.
  • What percentage of the mind is your consciousness. 
  • How the non-conscious mind works. 
  • The impact your environment has on your non-conscious mind.
  • How your mind can affect the way your body absorbs nutrition.
  • Why reframing how you define success is critical.
  • How toxic thoughts can upset your body’s balance. 
  • An important conversation on human lifespan & increasing rates of disease.
  • The role environment plays in mental health.
  • How to change your brain and immune function. 
  • What influence genetics has on depression. 
  • The connection between inflammation, stress hormones, & thoughts.
  • How our compartmentalized healthcare system isolates the mind.
  • Five steps of the Neurocycle.
  • The power of utilizing instinctive elaboration intentionally.
  • Why failure is a misnomer. 

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 Oct 05, 2022
TMHS 622: The Truth About Stem Cells & The Future of Precision Medicine – with Dr. Robert Hariri
01:10:00

The emerging field of stem cell therapy offers hope for the future of medicine as we know it. Under the umbrella of regenerative medicine, stem cell therapy aims to repair damaged cells in a process that lowers levels of inflammation and modulating the immune system. Unfortunately, at this point in time, very few stem cell therapies are accessible to the general public, but the body of evidence is growing to support regenerative therapies to improve a myriad of ailments and diseases. 

On today’s show, you’re going to hear from one of the pioneers in the space of regenerative and precision medicine, Dr. Robert Hariri. Dr. Hariri is a surgeon, biomedical scientist, and entrepreneur. He also co-authored the #1 New York Times bestselling book, Life Force, alongside Tony Robbins. His knowledge and expertise in the field of stem cell therapy is unmatched. 

In this interview, you’re going to hear the science behind placental stem cell therapies, and the multiple benefits of regenerative medicine. We’re diving into the function of the immune system, stem cells, natural killer cells, and so much more. Get ready to take notes, because this episode is loaded with invaluable information on the future of healthcare and enhancing your body’s natural healing capabilities. 

In this episode you’ll discover:

  • The role of stem cells in embryology.
  • What the process of differentiation is. 
  • Why stem cells are like a master boot disc. 
  • How your environment can influence your DNA.
  • The history of stem cell therapy. 
  • Why replacement stem cell therapy is not scalable. 
  • How Dr. Hariri began researching placental stem cells. 
  • Specific roles and functions of the placenta.
  • Why the placenta is like a 3D printer.
  • How Tony Robbins used regenerative strategies to repair his joints.
  • Why the immune system is an intelligence system. 
  • How the body’s inflammatory response works. 
  • Why our healing capabilities slow as we age. 
  • The role regenerative strategies play in immune health.
  • How immunomodulation works. 
  • The important duty of natural killer cells in the placenta. 
  • How stem cell therapy performs against infectious diseases. 
  • Why autoimmune diseases often improve during pregnancy. 
  • The importance of considering the safety profile of a treatment plan. 
  • Why many patients do not benefit from the standard of care. 
  • What the main tenets of precision medicine are. 
  • An interesting comparison between aviation and healthcare. 
  • The power of becoming the chief executive officer of your health.
  • Four prerequisites for living to 100. 

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 Oct 03, 2022
TMHS 621: How Your Brain Health Controls Your Mental Health – with Dr. Daniel Amen
01:52:26

The human brain is an incredibly complex and dynamic organ. It controls so much of who we are and how we operate, including everything from memory and emotion to vision and hunger. And with an increased prevalence in mental illnesses and neurodegenerative diseases, it’s more important than ever that we understand how our brain works so we can optimize its function and longevity. 

Today you’re going to hear a compilation of two of my previous interviews with Dr. Daniel Amen. Dr. Amen is a leading brain health expert and double board-certified psychiatrist, and the founder of Amen Clinics, home to the world’s largest database of brain scans. If you’re interested in improving your brain health, there’s no one better to learn from than Dr. Amen.

You’re going to hear about how brain health influences mental health, the state of psychiatry and mental health in the US, and how we can begin to take a root-cause approach to improving mental health. We’ll talk about specific strategies you can use to lower brain inflammation, improve brain blood flow, and so much more. Dr. Amen is also sharing powerful information about cultivating happiness and empowerment. Enjoy! 

In this episode you’ll discover:

  • What percentage of Americans have been diagnosed with a mental illness. 
  • The connection between mental health and brain health.
  • How deprivation can lead to imbalances in the brain. 
  • What SPECT imaging is, and the three things it can tell you about your brain.
  • How improving brain health can increase the efficacy of therapy.
  • Why fame is horrible for the brain.
  • How understanding your brain type can help you make better decisions. 
  • The importance of having adequate blood flow to the brain.
  • Why improving your health should be based in love. 
  • How to improve your omega 3 levels and reduce inflammation.
  • What PTSD looks like on a brain scan.
  • The connection between body weight and blood flow to the brain.
  • How leaky gut contributes to leaky brain. 
  • The importance of high-quality sleep for brain health.
  • Critical health factors to check before beginning psychiatric medications. 
  • How improving brain health can reduce rates of incarceration and addiction. 
  • What part of the brain feels pleasure. 
  • How brain scans of the prefrontal cortex can indicate happiness levels.
  • Why a healthy brain is the key to happiness.
  • The different brain types, and how they view the world.
  • An important connection between low-quality food and inflammation. 
  • The relationship between the amygdala and fear. 
  • How the American government contributes to mental illnesses. 
  • Why prolonged use of technology is unhealthy for the brain.
  • Dr. Amen’s nighttime ritual for happiness and gratitude. 
  • A silver lining of families being home during the pandemic. 

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 Sep 28, 2022
TMHS 620: The Truth About Menopause, Andropause, & Optimizing Hormone Health – with Dr. Anna Cabeca
01:12:30

Throughout our lives, our hormones are constantly fluctuating. Specifically, as we age, our hormone levels tend to dramatically change. And while these shifts are a natural part of our life cycle, it doesn’t mean we’re destined to live with symptoms like poor mood or decreased energy forever. 

On today’s show, you’re going to learn from hormone expert and triple board-certified OBGYN, Dr. Anna Cabeca. In her new book, MenuPause, she shares how to use food as medicine to reduce the symptoms of menopause like weight gain, brain fog, and hot flashes. Dr. Anna takes a well-rounded, holistic approach to healing, and she has helped thousands of folks reach optimal health through improved hormone levels. 

No matter what stage of life you’re in, understanding how your hormones work is critical. This episode is full of key insights and actionable steps you can take to balance your hormones and feel your best. You’re going to learn about the relationship between some of our most important hormones, specific foods to eat to support hormone health, and so much more. I hope you enjoy this episode with the amazing Dr. Anna Cabeca! 

In this episode you’ll discover:

  • Why our hormones are energetic molecules. 
  • What the hormone hierarchy is and how it works. 
  • The most important hormone in the human body.
  • How oxytocin operates in the body. 
  • The effects stress can have on our hormones. 
  • Dr. Anna’s personal journey of undergoing menopause twice.
  • The relationship between cortisol and our reproductive hormones.
  • Why cortisol impacts oxytocin. 
  • What your urine pH can tell you about your overall health.
  • The connection between nutrient-rich foods, the microbiome, and health.
  • One of the first dietary changes Dr. Anna implements in her patients.
  • The relationship between aging and insulin resistance. 
  • How insulin resistance can contribute to hot flashes. 
  • The problem with replacing testosterone. 
  • Why intermittent fasting is helpful for optimal brain function. 
  • How menopause symptoms can be alleviated with a ketogenic diet.
  • What the side effects of hormone replacement therapy are. 
  • The best foods to support hormone health. 
  • Why alkalinizing the body is the key to optimal health. 
  • What andropause is. 

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 Sep 26, 2022
TMHS 619: The Remarkable Benefits Of Light Therapy & The Truth About Rising Infertility Rates - With Dave Asprey
01:22:54

Did you know that light therapy can improve your sleep, promote healing, and reduce inflammation? Humans are deeply influenced and shaped by our environment, and light is an important factor in maintaining optimal health. On today’s show, you’re going to learn about the numerous benefits of light therapy. 

Our guest today is Dave Asprey. He is a four-time New York Times bestselling author, the host of The Human Upgrade Podcast, and the founder of Upgrade Labs. For the last two decades, Dave has worked to discover the best ways to improve human functionality and performance. As the creator of TrueLight, Dave is a leading voice in the space of light therapy for optimizing overall health. 

On today’s show, you’re going to learn how light impacts mitochondrial function, energy levels, inflammation, and so much more. We’re also going to discuss the link between circadian rhythms and fertility, and how factors like modern farming and birth control can impact human health long-term. This conversation is full of information you can use to restore your health; I hope you enjoy this interview with Dave Asprey! 

In this episode you’ll discover:

  • How the circadian clocks in your bodywork.
  • What the suprachiasmatic nucleus is, and its main function. 
  • The history of red light therapy. 
  • How red light has an anti-inflammatory effect. 
  • Five components of light exposure that can impact your health.
  • How food timing impacts your circadian clocks.
  • The way having sex changes your hormones. 
  • How circadian rhythm impacts fertility. 
  • The dangers of using hormonal birth control. 
  • How glyphosate impacts human health.
  • The restorative power of minerals. 
  • How your cells’ mitochondria function. 
  • What to eat for better fertility. 
  • How mycotoxins can impact your metabolism. 
  • The main purpose of testosterone, and how it affects men & women.
  • Why thyroid health is integral for overall health.  
  • What it means to be dangerous. 
  • The fastest fix for optimizing your brain health.
  • How processed seed oils contribute to obesity. 
  • The best fats to eat. 

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 Sep 21, 2022
TMHS 618: The Powerful Connection Between Food & Mental Health - With Dr. Uma Naidoo
01:35:05

Modern medicine tends to divide the human body into separate, distinct systems but our bodies are complex entities that are intricately connected. The field of gut health is constantly evolving, and the more we learn, the more we understand about the body’s expansive interconnectedness. Our gut health impacts a myriad of functions in the body, including metabolism, immune health, and even our mental health. 

One of the leading experts in dissecting the relationship between food and mood is Dr. Uma Naidoo. She is a Harvard psychiatrist, professional chef, and a nutritional specialist. Her specialty is Nutritional Psychology—a field that approaches mental health in a holistic and integrated way. On this episode of The Model Health Show, Dr. Naidoo is back to share powerful insights on how what we eat affects our mental health. 

You’re going to hear key insights on the gut-brain connection, and how taking a wider perspective on mental illnesses can facilitate healing. You’re going to learn what to eat for better mental health, including specific nutrients and foods you can incorporate into your diet. Dr. Naidoo is a true expert in all things psychiatry, and I think you’re going to love her realistic and balanced approach to boosting your mood through diet. Enjoy! 

In this episode you’ll discover:

  • The connection between mental health and physical health.
  • How your diet impacts your mental well-being. 
  • What the gut-brain connection is, and how it influences mental health.
  • The definition of Nutritional Psychiatry. 
  • Why taking a holistic approach to mental health is so important. 
  • The role that therapy and medication plays in Nutritional Psychiatry. 
  • Why the standard practice of diagnosing mental illnesses is antiquated.
  • How nutrition can impact the symptoms of anxiety.
  • The connection between serotonin and gut health. 
  • Why SSRIs can cause gastrointestinal distress. 
  • How leaky gut is initiated. 
  • Why your gut microbes need fiber.
  • How optimizing your fatty acid ratio can improve gut dysbiosis.
  • The problem with food wars and strict food rules. 
  • What to look for when reading food labels.
  • The role that balance, moderation, and inclusivity should play in your diet.
  • What resistant starches are. 
  • The connection between inflammation and trauma. 
  • How our bodies can carry trauma on a long-term basis.
  • The mental health benefits of drinking coffee.
  • How dehydration can present as anxiety symptoms. 
  • The power of healing your mind. 
  • Specific foods that are rich in Omega 3 fatty acids. 

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 Sep 19, 2022
TMHS 617: Take Control Of Your Mind & Ignite Your Inner Power - With Dr. Eric Thomas
01:16:26

No one can give you permission to change your life because real transformation comes from within. It requires constant and intentional effort and courage. Most importantly, transformation requires a profound level of honesty and self-reflection. If you’re ready to tap into your potential and create different results, today’s show is for you. 

Dr. Eric Thomas, also known as ET, is one of the top motivational speakers in the world. His message of empowerment, determination, and success has resonated with millions of folks who have decided to break disempowering patterns and redefine greatness for themselves. In his new book, You Owe You, ET teaches the importance of taking responsibility for your life in order to reach your potential. 

On this episode of The Model Health Show, ET is back to share life-changing principles to motivate you to find your purpose and take control of your life. You’re going to hear proven relationship tips, how to take ownership, and real tips for identifying and accessing your unique superpowers. If you’re ready to take control of your mind and tap into your greatness, just press play! 

In this episode you’ll discover:

  • What it means to be sharpened by a relationship.
  • The importance of removing your ego from your relationships. 
  • Three words that transformed ET’s life. 
  • How to begin taking ownership for your life. 
  • Why victimhood is a mindset. 
  • How taking responsibility gives you power. 
  • The life-changing power of owning your decisions. 
  • How setting standards and boundaries for yourself can protect you.
  • Why victimhood is a mindset & what it means to have a victor’s mentality. 
  • The relationship between excuses and execution. 
  • How to identify your unique gifts & superpowers. 
  • The connection between adding value and finding your purpose.
  • How to connect with yourself and listen to your own voice. 
  • Why changing your environment will not change your life. 

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 Sep 14, 2022
TMHS 616: How to Reprogram Your Brain to Make Healthy Choices
01:29:53

Creating a healthy lifestyle starts with consistently implementing healthier habits. For better or for worse, we all have habits that have been deeply engrained into our routines for years. Deciding to change a deep-rooted habit takes a great deal of introspection, accountability, and intention. On today’s show, you’re going to hear eight strategies you can use to reprogram your thinking and start shifting toward healthier choices. 

You’re going to learn about the power of self-assessment, how your environment influences your behaviors, and how to cope with failure. This episode features science-backed information on how your biology can impact your choices, how reward pathways in the brain work, and so much more.  

If you’ve ever struggled to change your habits, these tips will help you better understand your psychology and how to create sustainable changes. I hope this episode empowers you to take control of your thoughts, actions, and behaviors so you can create the life you want to live. Enjoy! 

In this episode you’ll discover:

  • How many deaths per year are caused by suboptimal diet.
  • The connection between our decisions and our identity.
  • How to use self-assessment to shift your behaviors.
  • Four different personality types when trying to make a habit change.
  • Why your environment influences your habits. 
  • What it means to put a spotlight on blind optimism. 
  • How to reframe failure and become more resilient.
  • An important distinction between reacting and responding.
  • How to use meditation to become less reactive. 
  • What instinctive elaboration is, and how it can inform your behaviors.
  • How to practice more mindfulness and awareness. 
  • The best way to leverage your brain’s reward pathways. 
  • How your sleep can impact your hunger levels and cravings.
  • The number of Americans that are sleep deprived. 
  • How to make your brain more resilient to stress. 
  • The mental and physical benefits of cold immersion. 

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 Sep 12, 2022
TMHS 615: Use These Exercise Tips To Get Fit Fast (Even If You Have A Busy Schedule!) - With Kelsey Heenan
01:05:54

Between work and family responsibilities, most of us have a full schedule—and when life gets especially busy, exercise can often be the first thing to fall off your list of priorities. But you don’t need to spend hours in the gym every day to reap the multitude of benefits that come from adding movement to your routine. On today’s show, you’re going to learn about the best exercises to incorporate for maximum benefits if you’re short on time. 

Today’s guest, Kelsey Heenan, is a fitness expert and the co-founder of HIITBURN. Kelsey has worked with folks from various backgrounds and fitness levels, including professional athletes and Olympians. Her approach to exercise and nutrition is centered around freedom, balance, and sustainability. On this episode of The Model Health Show, Kelsey is back to share her best tips to not only transform your body composition, but to upgrade your confidence and mindset as well. 

You’re going to learn about the various benefits of interval training, and why foundational movements are often the most impactful. Kelsey is sharing insights on building confidence through creating habits, and how to get the most bang for your buck with your workouts. We’re also talking about consistency, accountability, and how to find a way of eating that works for you. Enjoy!

In this episode you’ll discover:

  • How resistance training can impact your brain plasticity. 
  • The most important thing to consider when choosing what type of exercise to do.
  • Why interval training is a great solution for folks with limited time.
  • A huge misconception about high-intensity interval training. 
  • The benefits of using foundational movements in your training program.
  • How to measure your progress holistically. 
  • The connection between developing skills and building confidence. 
  • Why having respect for your body is so important. 
  • How walking can help increase fat loss. 
  • A great exercise for improving muscle imbalances. 
  • How having a community can improve your consistency. 
  • Why habits supersede motivation. 
  • How to learn how to do pull-ups.
  • The power of the mind-muscle connection. 
  • How to create awareness around your relationship with food.

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 Sep 07, 2022
TMHS 614: Secrets To Healthier Skin & The Natural Beauty Reset - With Dr. Trevor Cates
01:24:57

Have you ever thought about what your skin can tell you about your overall health? Whether it’s dry skin, acne, or eczema, the presentation of your skin can often indicate a deeper issue happening internally. Instead of treating these conditions as isolated problems, it’s important to take a holistic approach and address underlying imbalances or inflammation from the inside out. 

Today’s guest, Dr. Trevor Cates is a naturopathic doctor, bestselling author, and the founder of The Spa Dr. She helps patients worldwide treat skin conditions and balance hormones through holistic methods. In her new book, Natural Beauty Reset, Dr. Cates explains how to address underlying imbalances and optimize health with a root-cause approach that leads to healthy, vibrant skin. 

You’re going to hear how your food choices impact your skin and how addressing gut health can improve your appearance. Dr. Cates is sharing important principles on topical skincare, including the truth about personal care ingredients, pH levels, and sunscreen. You’ll learn about the skin microbiome, how stress can present on the skin, and the most common mistakes folks make with their skincare routine. Please enjoy this interview with the amazing Dr. Trevor Cates! 

In this episode you’ll discover:

  • How sleep deprivation can impact your skin health. 
  • What connection the thyroid has with the skin. 
  • How your skin can give you clues about your health. 
  • What leaky skin is. 
  • Warning signs that your skin’s barrier function has broken down.
  • The #1 trigger food for skin problems. 
  • How insulin production can cause acne breakouts. 
  • The best way to determine if dairy consumption affects your skin.
  • How the skin microbiome works. 
  • What you should know about the gut-skin connection. 
  • How frequent hand sanitizer use impairs the skin microbiome. 
  • What to look for in a facial cleanser.
  • The long-term side effects of using birth control to treat acne. 
  • How stress can worsen inflammatory skin conditions like rosacea and psoriasis. 
  • The connection between self-worth and self-care. 
  • What the ideal pH is for skincare products.
  • Important information about products that claim to be natural.
  • The two most common skincare mistakes. 
  • How to create a DIY face mask. 
  • Why hormone imbalances impact skin health. 
  • The importance of building a consistent, calming bedtime routine.
  • Which foods are the most supportive for skin health.
  • The difference between chemical and mineral sunscreen.

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 Sep 05, 2022
TMHS 613: The New Science of Napping: Paying Off Sleep Debt & Managing Your Disease Risk
01:11:41

A new study links frequent napping to high blood pressure and an increased risk of having a stroke. This research might alarm you, especially if you’re someone who enjoys taking naps. However, taking naps isn’t inherently bad. The problem is that taking frequent naps may indicate a deeper underlying issue: poor sleep quality at night. 

Sleep is a critical part of your overall health, and not getting enough high-quality sleep can lead to a myriad of problems, including increased risk for multiple chronic illnesses. On this episode of The Model Health Show, we’re going to dive into the science of napping and overall sleep hygiene. You’re going to learn about how sleep debt works, and how it can impact your health. You’ll also learn about sleep cycles, the function of melatonin, and the optimal way to nap. 

Most importantly, we’re going to cover specific things you can do to improve your sleep quality so that you can be well-rested and healthy. You’ll learn how to optimize your sleep environment, how to improve your melatonin production, and so much more. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • The correlation between taking naps and having high blood pressure. 
  • How insufficient sleep can contribute to your risk of developing chronic illnesses. 
  • The two kinds of sleep debt. 
  • How short-term sleep debt can contribute to insulin resistance.
  • What effects sleep deprivation can have on your decision-making skills.
  • Why sleeping too little can influence your cravings and hunger hormones. 
  • How ghrelin and leptin are impacted by sleep deprivation. 
  • The dangers of accruing a long-term sleep debt. 
  • An important distinction between nap frequency and nap duration. 
  • How long your nap should be to reap the most benefits. 
  • What sleep inertia is. 
  • The prerequisites for making melatonin. 
  • What sleep cycles are and how they work
  • How to determine the best time of day to take a nap. 
  • The wide range of biological processes that are driven by melatonin. 
  • How to improve your sleep quality by optimizing your evening routine.
  • The biggest culprit in disturbing our sleep. 
  • How using your phone at night can impact your melatonin production.
  • The relationship between temperature and sleep quality. 
  • Why it’s so important to get sun exposure during the day. 
  • The bottom line about taking naps. 

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 Aug 31, 2022
TMHS 612: Nutritional Therapy To Protect Your Brain And Metabolism - With Dr. Dominic D’Agostino
01:31:43

Brain health impacts every single area of our lives, including our quality of life as we age. Neurodegenerative diseases like Alzheimer’s disease are becoming increasingly more common, but this growing epidemic is not a normal or inevitable part of aging. Genetic predisposition only drives around 5% of cases, so the power is in our hands to implement healthy habits and prevention strategies to ward off neurodegeneration. 

Today’s guest, Dr. Dominic D’Agostino, is an expert in neuroscience and neuropharmacology. He is a tenured associate professor at the University of South Florida, a research scientist at the Institute for Human and Machine Cognition, and the creator of the website, Keto Nutrition. Dom’s impressive resume also includes working as a research investigator on NASA’s Extreme Environment Mission Operation. In his research lab, the main focus is studying the neuroprotective effects of the ketogenic diet, and that’s what you’re going to learn about today. 

You’re going to learn about the connection between brain health and metabolic health. We’re diving into fascinating topics, including how the brain changes as we age, specific biomarkers to measure your overall health, and how indicators like sleep and gut health can impact your brain. Dom is truly a wealth of knowledge, and I hope this episode empowers you to take control of your brain health so you can live your best life as you age. 

In this episode you’ll discover:

  • What the hypothalamic-pituitary-adrenal axis is. 
  • The percentage of Alzheimer’s disease diagnoses that are genetically driven. 
  • How metabolic health is tied to age-related neurodegenerative diseases.
  • Specific biomarkers you should be monitoring for brain health.
  • The connection between Alzheimer’s disease and glucose metabolism in the brain.
  • How elevating ketones improves brain blood flow. 
  • What therapeutic ketosis is.
  • How the brain’s ability to process different energy sources changes as we age.
  • What we know about the metabolic components of Alzheimer’s disease. 
  • Different ways to achieve therapeutic ketosis. 
  • The connection between neuroinflammation and sleep quality. 
  • How zonulin can lead to leaky gut.
  • Similarities between leaky gut and junctions in the blood-brain barrier. 
  • The link between gut health and the immune system. 
  • What metabolic psychiatry is. 
  • The benefits of using a continuous glucose monitor. 
  • How consuming liquid sugar impacts the gut and metabolism. 
  • Why systemic inflammation and neuroinflammation are connected. 
  • The best foods to eat for brain and metabolic health. 

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 Aug 29, 2022
TMHS 611: Break Through Your Mental Barriers & Develop Radical Confidence - With Lisa Bilyeu
01:29:32

“Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear.” – Normal Vincent Peale

Confidence is a key player in many areas of life, including reaching your fitness goals, having healthy relationships, and achieving growth in your career. But have you ever thought about where confidence comes from? Today you’re going to learn exactly what it takes to develop radical confidence that impacts every aspect of your life. 

Lisa Bilyeu is the co-founder of Quest Nutrition and Impact Theory. She is the host of the podcast, Women of Impact, and author of the book, Radical Confidence. On this episode of The Model Health Show, Lisa is here to share empowering tenets on cultivating confidence and how to eliminate excuses that are holding you back. You’re going to learn about how to handle fear, how to realistically reach your goals, and specific mindset shifts you can use to live a more authentic and fulfilling life. 

If you want to get honest with yourself and learn powerful tools for growth, Lisa’s insights will resonate with you. This interview contains empowering insights on redefining failure, cultivating a strong sense of self, and so much more. So listen in, take good notes, and enjoy this episode with Lisa Bilyeu! 

In this episode you’ll discover:

  • What radical confidence is. 
  • Why confidence is a byproduct and not a prerequisite. 
  • The relationship between confidence and competence. 
  • How to redefine failure. 
  • What it means to define your north star. 
  • How relying too heavily on gratitude can actually hold you back. 
  • What it means to become an excuse terminator. 
  • The importance of knowing yourself when you set goals. 
  • How to be the hero of your own life. 
  • An important distinction between confidence and validation. 
  • How to live in alignment with your purpose. 
  • The ritual that Lisa uses to cultivate confidence. 
  • How to get out of your own way to build confidence. 

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 Aug 24, 2022
TMHS 610: How Fear Can Control Your Mind, Body, & Behavior - With Tony Blauer
01:46:44

“Being brave isn’t the absence of fear. Being brave is having that fear but finding a way through it.” – Bear Grylls

Fear is an innate part of the human experience. Although you might minimize fear as a basic emotion, fear is a complex process that triggers a series of physiological changes within the body. Fear isn’t inherently bad—in fact, fear is hardwired into our brains to keep us safe and alive. The key is to have a healthy relationship with fear and to be aware of how it impacts all areas of our lives.

Today’s guest, Tony Blauer, is a self-defense coach and fear management, expert. Through his company, Blauer Training Systems, his mission is to empower folks to reframe their relationship with fear in order to maximize performance. With over four decades of experience, Tony is a leading authority in the self-defense industry. He’s implemented scenario-based training for individuals and organizations across the world, including military, law enforcement, leadership teams, and the general public. 

This episode is full of life-changing principles you can implement to better your de-escalation skills and self-defense knowledge. We’re going to discuss trusting your instincts, identifying your vulnerabilities, and what it truly means to have courage. Tony is a wealth of information, and I hope this information gives you a wider perspective on fear and safety. So click play, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • How your thoughts and emotions impact your biochemistry. 
  • An important distinction between physiological fear and psychological fear. 
  • Why improving your self-awareness is a superpower. 
  • What it means to know fear. 
  • How fear and intimidation are connected. 
  • The role of de-escalation in self-defense. 
  • What the three D’s of self-defense are. 
  • How to approach violent situations like an architect. 
  • Why you should always trust your gut instincts. 
  • What the True Safety Model is. 
  • How instincts, intuition, and intelligence can keep you safe. 
  • The importance of understanding psychological fear. 
  • How to identify your vulnerabilities. 
  • What situational awareness is. 
  • How to practice courage and resiliency. 
  • Why your intuition is like a GPS.
  • The difference between preparing for probability and possibility. 
  • Three things that offenders want in an attack.
  • Real strategies for devaluing yourself. 
  • The importance of managing fear. 

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 Aug 22, 2022
TMHS 609: Use These Simple Tips To Upgrade Your Financial Fitness - With Bret Johnson
01:24:39

When you think about improving your health, you probably think about making better food choices, getting more high-quality sleep, or adding more physical activity to your routine. But have you ever considered how your finances impact your overall well-being? Financial stress can manifest physically in many ways, including anxiety, digestive issues, or sleep disturbances. 

If you want to be the healthiest version of yourself possible, you’ve got to consider how to upgrade your financial fitness – and today’s guest is here to show you how. Bret Johnson has created several multimillion-dollar companies alongside his wife Chalene. He runs the operations and finances for his companies, SmartLife, Inc. and Team Johnson. On this episode of The Model Health Show, Bret is sharing what he’s learned about finances throughout his life and career, including the story of how he overcame a gambling addiction and paid off over $400,000 in debt. 

You’re going to learn actionable tips and strategies you can use to uplevel your financial fitness. We’re discussing the truth about credit cards, credit scores, investing, and how to create a money mindset. In the context of health, finances are often overlooked. I hope this episode educates and inspires you to build a stronger financial future for yourself and your family. Enjoy! 

In this episode you’ll discover:

  • How stressors like finances can impact your health.
  • Distinct ways that money management is like fitness.
  • The benefits of using a credit card for your expenses. 
  • How technology can help you utilize credit cards. 
  • The role that discipline plays in reaching financial goals. 
  • Why it’s your responsibility to keep tabs on your credit score. 
  • How Bret went from gambling addict to money master. 
  • The importance of having multiple streams of income. 
  • How much money you should have in an emergency fund. 
  • Simple ways to get started investing. 
  • Why changing your mindset is critical for changing your financial habits.
  • The first step in making better financial decisions. 
  • What the S&P 500 is and how it works.
  • The pros and cons of investing in an index fund. 
  • What percentage of your income should be allocated toward investing. 
  • Why your home is not an investment.
  • The importance of consulting a CPA before making big purchases.  
  • How learning about finances can change your family’s legacy. 

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 Aug 17, 2022
TMHS 608: Avoid These Fitness Mistakes & Instantly Improve Your Results - With Jay Ferruggia
01:05:52

There’s a lot of conflicting advice about the best way to get results in the gym. And if there’s anyone who knows how to get results, it’s my friend Jay Ferruggia. Jay has been a personal trainer for over 25 years and he has thousands of hours of experience training folks in the gym. He has an impressive resume of advising in major league sports and contributing to magazines and major news networks. 

Jay is one of the most elite fitness coaches in the world, and what I love about him is his realistic approach to training. Jay’s mission is to make fitness simple and efficient. He incorporates key lifestyle habits like getting enough sleep, easy nutrition tips to help maximize your results, and how things like relationships and mindset can impact your fitness goals. 

No matter what your fitness goals are, Jay’s tips can help you achieve them. On today’s show, he’s sharing some of the most common misconceptions about training, the importance of having a plan, and why training for longevity and health is so effective. So listen in, take good notes, and enjoy this episode with Jay Ferruggia! 

In this episode you’ll discover:

  • The biggest mistake most people make in the gym. 
  • Why your goal should be to build muscle. 
  • The role sleep plays in getting lean. 
  • Why cardio isn’t the best strategy for fat loss.
  • What it means to have a rehabilitative workout.
  • The importance of progressive overload, and why form matters. 
  • Why having a plan is necessary for body composition goals.
  • The role that genetics play in your fitness outcomes. 
  • How prioritizing aesthetics can damage your health.
  • Jay’s background in the fitness industry.
  • How to structure your workouts around the long-term goal of longevity.  
  • What role your metabolism and thyroid play in getting results. 
  • The dangers of overhydrating, and the importance of electrolyte balance.
  • Why your nutrition protocol matters in the long term.
  • How helping others can balance your stress levels.
  • The role community plays in your growth and strength. 
  • Why self-development matters for your overall health. 

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 Aug 15, 2022
TMHS 607: The Inflammation-Obesity Connection & How To Upgrade Your Brain Health
01:56:06

Inflammation is a necessary part of human biology. It’s a critical function of our immune response that allows us to heal infections and overcome viruses. In fact, inflammation is one of the key components that has allowed us to evolve to this point.


Chronic inflammation, on the other hand, is one of the greatest threats to human health. Chronic inflammation is at the root of most chronic conditions, including cancer, diabetes, and cardiovascular diseases. On today’s show, you’re going to learn exactly what inflammation is, how it occurs in the body and its connection with obesity. 

This episode is my interview with Lewis Howes on his podcast, The School of Greatness. You’ll hear key insights on neuroinflammation, the science on sleep and cognitive function, and the necessary components for optimal brain function. There are so many powerful insights and impactful takeaways in this interview. So listen in and enjoy this episode from The School of Greatness Podcast! 

In this episode you’ll discover:

  • The root of the word inflammation. 
  • An important distinction between acute and chronic inflammation. 
  • How getting adequate sleep can help you reach optimal body composition. 
  • The connection between quality sleep and cognitive performance.
  • What the glymphatic system is. 
  • The number one driving force of the human psyche.
  • Why change can be so uncomfortable. 
  • How the human brain can sync up with others. 
  • The dangers of neuroinflammation.
  • How brain inflammation and obesity create a vicious cycle.
  • What hypothalamic inflammation is.  
  • How your beliefs can affect the way your body processes food.
  • The best time to consume indulgent food. 
  • Three things that can break down the blood-brain barrier. 
  • What structural fats are. 
  • The three primary fats that make up the brain. 
  • Why DHA and EPA are critical for brain health. 

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 Aug 10, 2022
TMHS 606: The Truth About Protein, Muscle, & Longevity - With Dr. Gabrielle Lyon
01:16:15

In the past century or so, the human life expectancy has increased dramatically thanks to improved environmental factors and advances in modern medicine. But paradoxically, our citizens are sicker than ever. Rates of obesity, type 2 diabetes, and cardiovascular diseases are skyrocketing at an alarming rate. 

Today’s guest, Dr. Gabrielle Lyon is one of the leading experts in human nutrition and the founder of the Institute for Muscle-Centric Medicine. She’s back on The Model Health Show to share about the critical role your muscles play in everything from immune function and cancer susceptibility to longevity and healthspan. Dr. Lyon is passionate about optimizing muscle for vitality and long-term health through evidence-based medicine. 

This episode contains powerful insights on how your skeletal muscle performs as your body armor and the influence it has on your metabolism, immune function, and other necessary processes in the body. We’re digging into the science behind optimal dietary protein intake, resistance training for longevity, and so much more. I hope you enjoy this episode with the one and only, Dr. Gabrielle Lyon!  

In this episode you’ll discover:

  • What a geriatrician is. 
  • The problem with the term longevity.
  • Why skeletal muscle is integral for survivability. 
  • How your skeletal muscle acts as body armor. 
  • The connection between skeletal muscle and insulin resistance. 
  • How body composition and cancer risk are linked. 
  • Why building skeletal muscle is beneficial for the immune system. 
  • The most under-appreciated organ responsible for metabolic control. 
  • Why lack of skeletal muscle is the root of disease. 
  • What interleukin 6 is. 
  • The truth about fasted training. 
  • Why training is so important in mid-life. 
  • The role dietary protein plays in longevity and survivability. 
  • What to consider when looking at nutrient recommendations. 
  • The importance of transparency in science.  
  • Dr. Lyon’s recommendations for resistance training frequency and intensity.
  • What types of folks should utilize post-workout protein. 

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 Aug 08, 2022
TMHS 605: Transform Your Metabolism & Elevate Your Fitness Mindset - With Sal Di Stefano
01:25:51

For decades, cardiovascular exercise was considered the gold standard for losing weight. But new science proves that strength training is actually the most effective exercise for fat loss and overall health. Not to mention, strength training is also a powerful tool for improving your cognitive health, metabolism, and so much more. 

Today’s guest, Sal Di Stefano is passionate about teaching folks how to realistically incorporate resistance training into their routine. He is a long-time fitness pro, a bestselling author, and the host at Mind Pump Media. In his new book, The Resistance Training Revolution, Sal Di Stefano outlines why building muscle through resistance training is the key to overall health and longevity. 

You’re going to hear powerful insights on why logging hours on the treadmill might be harming your progress, how your body adapts to workouts, and how to set sustainable health goals. Sal is sharing a wealth of knowledge on the benefits of strength training, plus realistic tips for building muscle in a way that works for your lifestyle. If you want to discover more about maximizing your health through resistance training, there’s no one better to learn from than Sal Di Stefano! 

In this episode you’ll discover:

  • Why cardio is ineffective for fat loss. 
  • How your body adapts to cardiovascular exercise. 
  • Why you shouldn’t consider calories burned during a workout. 
  • How weight loss plateaus happen. 
  • Why so many people can’t maintain their weight loss over time. 
  • The difference between fat loss and weight loss. 
  • How strength training can improve your cognitive function. 
  • The relationship between muscle mass and insulin sensitivity. 
  • How resistance training impacts hormonal health. 
  • What proprioception is. 
  • The truth about common strength training myths.
  • Why focusing exclusively on appearance can be unhealthy.
  • The reason why motivation alone won’t help you reach your goals.
  • Important questions to ask yourself when setting health goals. 
  • How many days per week most folks should train. 
  • Why sustainable, behavior-based changes are the most impactful.
  • The importance of approaching health from a place of self-love. 
  • How to improve your relationship with food. 
  • The best way to improve your metabolic rate.
  • Why your workouts should be a practice.
  • The ideal frequency for training specific muscle groups. 

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 Aug 03, 2022
TMHS 604: How Culture Controls What We Eat & Secrets To Smarter Grocery Shopping - With Kevin Curry
01:23:26

Even though the United States is the wealthiest country in the world, we have a glaring problem with accessibility to healthy food. According to the USDA, over 35 percent of households with incomes below the poverty line faced food insecurity in the year 2020. Rates of food insecurity were significantly higher than the national average for single-parent homes, as well as Black and Hispanic families. 

Additionally, a 2019 study showed that suboptimal diets were responsible for over 11 million deaths around the world. There’s clearly a huge disconnect between having the access and the knowledge to efficiently fuel our bodies. This is a complex issue and there’s not a straightforward solution. But luckily, there are a few things we can do to start moving the needle in a positive direction. 

Our guest today, Kevin Curry, is a renowned food expert, bestselling author, fitness expert, and the mind behind Fit Men Cook. Kevin is on a mission to make healthy food more affordable, and that’s what we’re going to talk about today. Kevin’s going to be defining important terms like food insecurity and food desert, and we’re talking about the role education plays in improving our collective health. You’re going to learn helpful tips for managing your grocery budget, reducing food waste, how to make your food last longer, and much more! 

In this episode you’ll discover:

  • The link between poor diet and rates of disease.
  • What you need to know about food shortages.
  • The differences between food hunger, food insecurity, and food desert.
  • Why healthy food is inaccessible in food deserts. 
  • The connection between processed food consumption and obesity.
  • How food companies target children in their marketing. 
  • The importance of defining nourishment. 
  • Why education is an important component of improving our nation’s health.
  • Tips for keeping your grocery bill lower.
  • How to make your produce last longer. 
  • Why eating in restaurants and trying different foods is so valuable. 
  • The importance of honoring culture and heritage in your diet.
  • Kevin’s favorite foods to eat in the summer. 
  • The power of donating to local food banks. 

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 Aug 01, 2022
TMHS 603: The Evolution Of The Immune System, Viruses, & Modern Science - With Dr. Zach Bush
01:44:30

The human immune system is truly at the foundation of human health. And at a time in human history when so many folks are suffering with various diseases and illnesses, it’s critical that we understand the expansive role of the immune system. On today’s show, we’re covering the function of the immune system, how viruses work, and the connection between our microbes and our overall health. 

Today’s guest, Dr. Zach Bush, is a physician who specializes in internal medicine, endocrinology, and hospice care. He is an educator on the microbiome and its connection to health and disease. He is also the founder of The Journey of Intrinsic Health and the nonprofit, Farmer’s Footprint. Dr. Bush is passionate about immunity and the larger picture of how our planet’s health impacts human health. 

On this episode of The Model Health Show, Dr. Bush is here to discuss the human microbiome, immunity, and viruses. We’re discussing topics like the role of the immune system, the scientific process, and the integration of humans in nature. Enjoy! 

In this episode you’ll discover:

  • How much money is spent each year in the US healthcare system. 
  • Why the human body is an ecosystem.
  • The role that microbes play in distinguishing humans from other species. 
  • How our understanding of the immune system has evolved over time. 
  • The purpose of the body’s inflammatory responses.
  • What the role of mitochondria is. 
  • Challenges of germ theory. 
  • The relationship between scientific studies and reductionism.
  • Why curiosity is an important piece of science.
  • How urine can be used in regenerative agriculture. 
  • Why having your first child changes you so much.
  • How Dr. Zack Bush’s career evolved over time. 
  • What spontaneous remission means. 
  • The number one piece of advice from patients on hospice.  

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 Jul 27, 2022
TMHS 602: How Past Experiences And Trauma Control Our Behavior And Our Health - With Tana Amen
01:34:19

Our experiences shape so much about us—our beliefs, the way we view ourselves and the world around us, and the way we react in our relationships. But for those of us who had a shaky start to life, luckily, we are not by default destined for a life full of pain. Healing is available, and healing from those challenges can help us live a happier and more fulfilled life.  

Today’s guest, Tana Amen, is here to discuss how reframing our past experiences and traumas can improve our relationships and our health. Tana is a New York Times bestselling author, the vice president of Amen Clinics, and a former ICU trauma nurse. Her mission is to help people become stronger in mind, body, and spirit. In her newest book, The Relentless Courage of a Scared Child, Tana shares her journey of turning pain into purpose. 

In this interview, you’re going to learn more about Tana’s story of overcoming trauma and critical steps you can take to heal from your past experiences. We’re going to discuss choosing growth over trauma, the importance of nutrition, and the power of setting boundaries and taking responsibility. No matter what challenges you’ve faced in your life, Tana’s empowering approach can help you heal. Enjoy! 

In this episode you’ll discover:

  • What you should know about sourcing high-quality olive oil. 
  • The implications of a high adverse childhood experiences score.
  • How generational trauma is often passed down.
  • The far-reaching impacts of chronically high cortisol levels. 
  • What post-traumatic growth is. 
  • How our early experiences shape our blueprints (and how we can change them).
  • What percentage of the average American’s diet is ultra-processed food.
  • The problem with having a cheat day. 
  • How to heal from trauma.
  • What it means to take responsibility. 
  • The importance of setting boundaries. 
  • How the darkest period of Tana’s life became her purpose. 
  • The impact that nutrition can have on every area of your life. 

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 Jul 25, 2022
TMHS 601: The Truth About America’s Food System - With Dr. Mark Hyman
01:44:31

Nutrition is a powerful key to human health, but have you ever considered how your dietary choices may be impacting the environment and society at large? Much like the systems in our body, every single component of our world is in some way affected by the food we eat. Today you’re going to hear from Dr. Mark Hyman on the important topic of food as a form of medicine and activism. 

Dr. Mark Hyman is one of the most impactful voices in the space of functional medicine and an influential advocate for eating real, whole foods to reverse and prevent diseases. He is also a 14-time New York Times bestselling author, host of The Doctor’s Farmacy Podcast, and the founder and director of The UltraWellness Center. On today’s show, you’re going to hear a compilation of my past interviews with Dr. Hyman.

This episode contains powerful insights on how changing our food system can improve everything from disease rates to social justice issues and the health of the planet. You’re going to learn about important topics like soil health and food waste, the truth about common nutrition misconceptions, and what we should actually be eating. Today’s show is packed with essential facts about food, plus realistic tips we can all implement to make a positive, far-reaching impact. Enjoy! 

In this episode you’ll discover:

  • How our food system impacts climate change, poverty, violence, and more. 
  • The statistics on obesity in the US and worldwide. 
  • Why food waste is a contributor to greenhouse gases 
  • The connection between soil health and microbial health. 
  • How Big Food corrupts science and preys on children.  
  • What the achievement gap is. 
  • The definition of structural violence.
  • What the biggest nutrition myth is. 
  • The truth about saturated fat. 
  • Why dogma has no place in science. 
  • How cholesterol levels are influenced by dietary fats.  
  • The number one hormone that causes you to gain fat. 
  • What nutritionism is. 
  • The most commonly consumed vegetables in America. 
  • How the human body processes fructose. 
  • The impacts of consuming factory-farmed animal foods. 
  • What you need to know about meat consumption and cancer risk.
  • Five critical principles that apply to most popular diets. 

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 Jul 20, 2022
TMHS 600: 5 Essential Ways To Upgrade Your Health & Fitness
01:32:30

What if you could transform your health with a handful of simple, practical steps? Many people believe the myth that a radical, difficult lifestyle change is the only route to wellness. However, the key to health is rarely found in cutting out food groups, shady detox products, or logging hours on the treadmill. Often, it’s the most simple and sustainable changes that lead to lasting results. 

On today’s show, I’m sharing the full story of my personal health transformation, including my diagnosis and the journey of mindset shifts and behavior changes that led to results. Specifically, you’re going to learn five specific and practical steps you can take to gain control over your health. These five action steps are attainable, realistic, and you can implement them starting today. 

Whether your goal is to change your body composition, minimize symptoms, or reverse chronic illness, these five action steps can help you achieve results. I hope this episode resonates with you and leaves you feeling empowered. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • The first thing I learned in my university nutrition class. 
  • My health history, including my diagnosis and healing.
  • How the placebo effect works. 
  • The power of seeking a second opinion in our healthcare system.
  • What instinctive elaboration is. 
  • How our bodies are literally made from food. 
  • Which vitamins and minerals are integral for bone health. 
  • What bioavailability means. 
  • How processed foods can impact our metabolic function. 
  • Why the model of calories in, calories out is an oversimplification.
  • The relationship between processed food consumption and cancer risk. 
  • Which bodily processes that water is responsible for. 
  • The two most water-dominant organs in the body.
  • What water-induced thermogenesis is. 
  • The importance of moving your body for vitality and not for vanity.
  • How to slowly incorporate movement into your routine if you’re sedentary.
  • The vital connection between sleep and healing. 
  • How your sleep quality directly impacts your immune function. 
  • Which preventable disease is the number one cause of death in the US. 

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 Jul 18, 2022
TMHS 599: How Metabolic Health Controls Sexual Function & The Truth About Obesogens - With Dr. Casey Means
01:32:52

In a country where only 12% of adults are metabolically healthy, it’s clear that there’s a disconnect between our behaviors and our bodies’ biological needs. Certain environmental inputs like movement, sleep, sunlight exposure, and whole foods are critical pillars of human health that our genes expect. And when it comes to improving our metabolic health, even making small changes can have a huge impact. 

Today’s guest, Dr. Casey Means, is the co-founder and chief medical officer at the innovative metabolic health company, Levels. She’s back on The Model Health Show back to discuss all things metabolic health. We’re diving into topics including the metabolic benefits of reducing your chemical exposure, the power of optimizing your micronutrient intake, and the surprising connections between metabolic function and sexual health. 

Dr. Means is truly an expert in the field of metabolic health, and her mission is to help folks maximize their potential by empowering them with tools that facilitate personalized and sustainable lifestyle choices. In this interview, you’re going to learn some realistic lifestyle habits you can implement to optimize your metabolism, no matter your starting point. Please enjoy this interview with the one and only, Dr. Casey Means! 

In this episode you’ll discover:

  • What obesogens are. 
  • How chemicals can impact your metabolic function. 
  • The importance of building biologic resilience to endocrine-disrupting chemicals.
  • Simple swaps for reducing your exposure to chemicals. 
  • What percentage of people experience side effects from antidepressants.
  • How choosing organic food can impact your microbiome health. 
  • Why restriction is not the key to building a healthy body.
  • Three ways that micronutrients support cellular processes.
  • How selenium is involved in immune function.
  • The importance of focusing on regenerating the health of our soil.
  • How eating colorful food can impact your micronutrient levels.
  • The role magnesium plays in the body, and how to get more in your diet.
  • What the pillars of healthy gene expression are. 
  • How adequate sunlight exposure can improve your metabolic health.
  • The specific systems in the body that are tied to sexual function. 
  • What cardiometabolic health is. 
  • The link between obesity and sperm count. 
  • What polycystic ovarian syndrome is, and why it’s tied to insulin resistance. 
  • The metabolic effects of consuming breakfast cereal. 
  • Why long-term glycemic variability is not optimal. 

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 Jul 13, 2022
TMHS 598: Secrets To Unlocking Your Best Physique - With Gunnar Peterson
01:30:39

Most folks training the gym are there for one reason: to look good. While there’s nothing inherently wrong with wanting to build a fit, aesthetically pleasing body, it’s not the only reason you should work out. Becoming a stronger and healthier version of yourself is about much more than what your abs look like; it’s also about your mindset, your routines around sleep and nutrition, and your functionality on an everyday basis. 

Today’s guest, Gunnar Peterson, is a personal trainer who is recognized for working with professional athletes and celebrities. What I love about his approach is his focus on movements that are critical whether you’re in the gym, in a championship game, or just everyday life. With nearly 30 years in the industry with a focus on functional training modalities, Gunnar is an expert in all things fitness. In this interview, he’s sharing the best principles for building a strong and functional body. 

Interviewing Gunnar has been a goal of mine from the beginning of The Model Health Show, and this experience did not disappoint! On this episode, you’re going to hear Gunnar’s background and how he started working with celebrities, the importance of sustainability in any health practice, the power of consistency and intentionality, and so much more. Gunnar is bringing so much knowledge and value to this interview, and I hope this message resonates with you. Enjoy! 

In this episode you’ll discover:

  • How having information can help you avoid being a victim.
  • Why Gunnar doesn’t take credit for his clients’ results. 
  • The power of consistency in fitness.
  • Why the gym is the fairest place in the world. 
  • The importance of recognizing your wins. 
  • How a childlike curiosity can help you excel in any field.
  • Gunnar’s story of becoming a trainer and cultivating his education.
  • Why personal training is a service. 
  • The origin story of the toilet In Gunnar’s squat rack. 
  • Why sustainability is the key to any health goal. 
  • The three reasons why people work out. 
  • How focusing on performance in training can improve your everyday life. 
  • The evolution of beauty standards and the ideal body. 
  • What an auditory diet is and why it matters. 
  • Why you should work your body every day.
  • Which specific movements Gunnar has all his clients doing.
  • The importance of having a flexible training plan. 
  • Why you should check in with your body regularly. 
  • The benefits of working with a professional trainer. 

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 Jul 11, 2022
TMHS 597: The Truth About Processed Foods & The Microbiome-Soil Connection - With Autumn Smith
01:24:52

What does soil have to do with human health? Everything on our planet is interconnected, from tiny organisms that live in the soil to humans. Unfortunately, we’re actively and rapidly destroying the communities of microbes in our soil through unsustainable farming practices. This impacts literally everything, including our gut microbiomes, disease propensity, food security, climate change, and so much more. 

Today’s guest, Autumn Smith, is a passionate advocate for human health through regenerative agriculture. She is a functional diagnostic nutritionist and the co-founder of two forward-thinking health companies: Paleo Valley and Wild Pastures. In this interview, Autumn is sharing her personal health anecdote, plus the science behind important health topics like processed foods, the consequences of modern agriculture practices, and the importance of well-thought-out, quality supplements. 

We’re diving into the prevalence of digestive issues in the US, the surprising link between eating animal fats and developing chronic illnesses, and the scary reality of antibiotic resistance. Autumn is bringing a ton of valuable knowledge to this episode of The Model Health Show, so listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • What a diagnosis of IBS actually means, and its prevalence today.
  • Autumn’s personal story of transforming her health through dietary changes.
  • How many Americans suffer from digestive issues. 
  • The problem with ultra-processed foods, and how they hijack your satiety. 
  • How modern food engineering impacts our dopamine.
  • A realistic strategy for eating less processed foods.
  • What it means to prioritize pleasure in your diet and your life. 
  • The shocking relationship between saturated fats and non-communicable diseases.
  • How the human diet has evolved in recent decades.
  • The origin story of vegetable oils.
  • What percentage of animal products come from confined feeding operations.
  • The unintended consequences of industrial animal agriculture. 
  • How conventional animal agriculture encourages antibiotic resistance. 
  • The importance of restoring the health of our depleted soil.
  • How climate change is linked with our topsoil.
  • What regenerative agriculture is. 
  • An important distinction between sustainability and regeneration.
  • Why regenerative agriculture is like functional medicine. 
  • The difference between whole food vitamin C and ascorbic acid.
  • What you should know about curcumin supplements.
  • Autumn’s daily routine, and how she models self-care for her son. 

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 Jul 06, 2022
TMHS 596: Use Neuroscience To Optimize Your Nutrition & Longevity - With Dr. Lisa Mosconi
02:06:42

Your brain is a powerful force that regulates so many functions and processes in your body. Everything from memory and emotion to temperature and metabolism are controlled by this complex and dynamic organ. Because of the expansive nature of the human brain, the field of neuroscience is vast and ever-evolving. 

Dr. Lisa Mosconi is a world-renowned neuroscientist who is ranked amongst the top 1% of scientists in the past 20 years. Dr. Mosconi studies the fascinating and growing intersection of neuroscience and nutrition, including how what we eat impacts our brain health and can ultimately determine our susceptibility to neurodegenerative diseases. She is the director of the Women’s Brain Initiative and the associate director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine, an adjunct faculty member at the NYU Department of Psychiatry, and the author of two incredible bestselling books, Brain Food and The XX Brain. 

On today’s show, you’re going to hear two powerful excerpts from previous interviews with Dr. Lisa Mosconi. She’s sharing the science on a wide variety of topics under the umbrella of brain health—including how Alzheimer’s disease develops over time, what your brain is made of and what nutrients it needs to survive, how men and women’s brains differ, and so much more. We can all learn more about how to nourish and protect our brain health, and I hope this episode empowers you to do just that. Enjoy! 

In this episode you’ll discover:

  • What the HPA axis is, and how it works.
  • The relationship between your hypothalamus and your metabolic rate.
  • What nuclear medicine is. 
  • The surprising connection between Alzheimer’s disease and genetics.
  • What neuronutrition is, and how the blood-brain barrier works. 
  • A major differentiating factor between brain cells and other cells in the body. 
  • How many nutrients the brain has access to. 
  • Why your brain itself cannot feel pain. 
  • What a brain reserve is. 
  • An important distinction between dietary cholesterol and cholesterol in the brain. 
  • What compounds your brain is made of. 
  • Specific nutrients your brain needs for optimal health. 
  • Why long-chain polyunsaturated fats are critical for brain function. 
  • The link between menopause and Alzheimer’s disease. 
  • Why you should avoid xenoestrogens.
  • How women have been systematically excluded from research.
  • Why the XX chromosomes are related to brain function. 
  • What estradiol is. 
  • How Alzheimer’s disease develops over time. 
  • The role estrogen has in the brain. 
  • What the number one cause of early menopause is. 
  • Why hormone replacement therapy needs to be individualized. 
  • The power of protecting your brain with antioxidants. 
  • Which vitamins are most important for combating oxidative stress.
  • Why your brain needs carbohydrates. 

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 Jul 04, 2022
TMHS 595: Use These Powerful Tools To Strengthen Your Emotional Agility TODAY - With Dr. Susan David
01:39:24

Your emotional health is a critical part of your overall well-being. People who are emotionally healthy are better able to keep a strong mindset, build resiliency, and handle life’s challenges.  On today’s show, you’re going to learn about how navigating your inner world can impact your life. 

Our guest today, Dr. Susan David, is one of the world’s foremost experts in emotional agility. She is an award-winning psychologist, a bestselling author, and TED Talk speaker. Her book, Emotional Agility, is a science-based guide to healthier emotions and better communication. On this episode of The Model Health Show, Dr. Susan David is back to share powerful ideas about understanding and processing emotions. 

You’re going to learn about coping with stress, labeling your emotions, and living in alignment with your needs and values. Dr. Susan David is sharing life-changing insights on understanding yourself, your psychology, and your emotions so that you can have better health, relationships, and experiences. In an ever-changing world, emotional agility is a necessary skill – and I hope this episode gives you the tools you need to become your best self. Enjoy! 

In this episode you’ll discover:

  • How our thoughts, emotions, and stories inform our behaviors. 
  • The importance of understanding our emotions. 
  • Why our emotions are the most powerful resource we can have. 
  • What it means to have stress that is values concordant. 
  • The power in understanding your relationship with stress. 
  • What it means to over-identify with a part of yourself. 
  • The problem with labeling emotions as good or bad. 
  • How accurately identifying your emotions can change your life. 
  • What emotional granularity is. 
  • The problem with the feminization of emotions. 
  • What a display rule is. 
  • How to avoid emotional fusion in yourself and your children.
  • What the Zulu greeting “Sawubona” means. 
  • How our emotions act as signposts. 
  • Why your emotions are data. 
  • The role of compassion and curiosity when it comes to understanding emotions.
  • What it means to develop a board of advisors. 
  • How to connect with your core. 

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 Jun 29, 2022
TMHS 594: Unlock More Happiness, Health, & Success In Your Relationships - With Jairek Robbins
01:30:47

“The giving of love is an education in itself.” - Eleanor Roosevelt

I believe that our relationships are one of the most influential factors in determining our mental health, success, and overall well-being in life. No matter your relationship status or personality type, communicating effectively with others is a critical skill you need to operate in our world today. On today’s show, you’re going to learn how to cultivate high-quality relationships so you can level up your happiness, health, and success. 

On this episode of The Model Health Show, I’m sitting down with Jairek Robbins. Jairek is a best-selling author, performance coach, and the president of Success Enterprises. He has taken five years’ worth of relationship courses and today he’s sharing the most impactful principles that you can use to become a master of relationships. This interview is full of actionable steps you can take today to improve your relationships. 

You’ll hear exactly how to become a better listener and how to implement the principles of teamwork in any relationship. We’ll talk about how our physiological inputs can affect our communication skills, and how to efficiently verbalize your feelings. I hope these tips will impact the way you communicate and help you connect more authentically with the people around you. Enjoy! 

In this episode you’ll discover:

  • What inspired Jairek to become a master of relationships.
  • How to bring your most authentic self to a first date. 
  • The three things we pick up throughout our lives, and how they evolve over time.
  • What the three different types of stories that inform our lives are. 
  • Why understanding someone’s stories is like gaining an awareness of your heartbeat. 
  • The power of reflecting on the past thirty days. 
  • How our past triggers can impact our relationships.
  • The three components of a great relationship. 
  • How to find alignment with your partner. 
  • The importance of teamwork in any relationship. 
  • Why defining roles and responsibilities can help a partnership flourish.
  • The fastest way to ruin a relationship.
  • Why you should keep a pulse on your partner’s sleep habits.
  • The four steps of listening. 
  • An important rule for communicating your feelings. 
  • How men and women tend to cope with hurt feelings differently.
  • Why a sleep deficit can lead to more conflicts. 
  • The four different reasons why people choose to be in a relationship.
  • What it means to master your craft. 

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 Jun 24, 2022
TMHS 593: The Mind-Blowing Benefits Of Eating With Friends & Family
01:12:37

The food you eat matters, but have you heard about the importance of eating together? In our ever-increasingly busy culture, the ritual of a family dinner is becoming less common. But a growing body of research shows that sitting down at mealtimes with loved ones can have a dramatic impact on our weight, nutrient status, and happiness. 

On this episode of The Model Health Show, you’re going to hear about the benefits of gathering around the dinner table for a family meal. We’re going to dive into the specific studies that affirm the importance of eating meals with your family. You’re going to learn how a shared meal can impact the quality of foods you eat, your health outcomes, and so much more. 

At a time when we’re all distracted by busy schedules, buzzing devices, and convenience foods, it’s more important than ever to intentionally set aside time for healthy family routines. In this episode, I’m sharing four practical tips you can use to establish family mealtimes and build a culture of health and connection in your home. Enjoy! 

In this episode you’ll discover:

  • How many people die from poor diet each year.
  • The impact our environment can have on our choices.
  • Specific key nutrients that are associated with communal dining. 
  • Why eating with your family can help you make healthier food choices.
  • The connection between childhood health outcomes and family dinners.
  • How many times per week (minimum) you should aim to have a family meal.
  • What percentage of the average American’s diet is ultra-processed food.
  • The link between stress reduction and family meals.
  • What percentage of families eat together on a regular basis.
  • How eating with others can impact the way your body assimilates food.
  • The correlation between eating in front of a screen and increased calorie intake.
  • How after-school screentime can impact kids’ food choices. 
  • The role dopamine plays in our screentime behaviors. 
  • Four practical tips you can use to reap the benefits of family mealtimes. 

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 Jun 22, 2022
TMHS 592: Radically Improve Your Cognitive Speed, Agility, & Overall Performance - With Louisa Nicola
01:39:17

Have you ever heard the statement that we only use 10% of our brains? This concept is popular in popular culture and motivational speeches, but there’s no scientific data to back it up. The human brain is dynamic and highly complex. The truth is, we use 100% of our brains all the time, even when we’re sleeping. 

Although we can’t tap into dormant parts of our brains to unlock our potential, we can optimize our brains and our biology to operate at peak performance. Today’s guest is going to show you how. Louisa Nicola is a neurophysiologist and the founder of Neuro Athletics, a company that helps athletes and top investors achieve peak performance by taking a neurological approach to training. On this episode of The Model Health Show, she’s sharing the fascinating science behind building an athletic brain.

In this interview, we’re diving into topics like neurophysiology, gray matter, dopamine, and long-term brain health. Louisa is bringing the data, her unmatched experience in the field of neurophysiology, and actionable steps you can use to achieve peak performance in any area of your life. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • What the field of neurophysiology entails.
  • How an EEG is used to measure brain activity. 
  • What separates someone like Kobe Bryant from the average athlete.
  • Why Louisa decided to do brain scans on NFL players.
  • What Neuro Athletics is, and the two major industries they serve.
  • The series of events that occur in the brain when you hit a ball.
  • How juggling can grow the gray matter of the brain. 
  • Why adding variations to physical activity can train your brain. 
  • How the nervous system works. 
  • Three major theories about brain aging. 
  • What percentage of our brains that we actually use. 
  • The importance of sleeping for neuroplasticity. 
  • How to set goals that optimize your dopamine response. 
  • Why curating your social media feed is important for your brain. 
  • How physical activity can starve off Alzheimer’s disease.
  • What percentage of patients with Alzheimer’s disease have a genetic form.
  • The importance of cycling through sleep stages for brain health. 
  • How Ceylon cinnamon can impact insulin levels. 
  • The three domains for achieving peak performance. 

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 Jun 20, 2022
TMHS 591: Get Stronger, More Functional, & Pain-Free - With Nsima Inyang
01:30:26

In the fitness world, there are many misconceptions about what it takes to build a strong body. Some of these myths are so pervasive, they could be holding you back or sabotaging your progress. On today’s show, we’re going to clear the air about what’s actually required to build strength and resilience. 

Our guest today is Nsima Inyang. Nsima is a lifting coach, professional natural bodybuilder, elite-level powerlifter, and the co-host of Mark Bell’s Power Project. If there’s anyone who knows how to build strength, it’s Nsima – and in this interview, he’s sharing real-world strategies and empowering mindset shifts on human potential. 

On this episode of The Model Health Show, Nsima is sharing practical tactics you can use to build a stronger, more resilient, and more functional body. We’re going to talk about how having strong and functional feet can impact other muscles, the importance of creating resilient knees, and the mental benefits of having a physical outlet. This episode is jam-packed with insights on human strength and performance, so listen in and enjoy the show! 

In this episode you’ll discover:

  • A huge misconception about gaining muscle and losing fat.
  • How much protein you need to eat in order to build muscle. 
  • Why Nsima decided not to become a doctor. 
  • The importance of having a physical outlet. 
  • How movement can be helpful for coping with depression. 
  • Why walking is such an underrated tool.
  • What you need to know about foot functionality. 
  • Why many muscle imbalances start in the foot. 
  • Simple habits you can implement to promote foot health. 
  • How to build stronger, more resilient knees. 
  • The life-changing mindset shift of not identifying with your injuries.
  • Why healing is not linear.
  • The importance of building rotational ability. 
  • How to build habits that support your goals. 
  • What a white belt mentality is. 
  • The benefits of walking backward. 
  • How identifying your weaknesses can make you stronger. 
  • Why the sky is not the limit. 
  • Three primary tenets to building a functional body. 

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 Jun 15, 2022
TMHS 590: How Your Beliefs Control Your Biology - With Dr. Bruce Lipton
01:43:25

Can you think of a time that you’ve gotten sick because you were stressed? Studies show that emotional stress can be a contributing factor to many conditions, ranging from the common cold to cardiovascular disease. There’s an undeniable link between our thoughts and our physical manifestations, and that’s the topic for today’s show.

On this episode of The Model Health Show, stem cell biologist and epigenetic pioneer, Dr. Bruce Lipton, is back to share the truth about how disease is created and how stress impacts the immune system. You’re going to learn how to build an empowering belief system that promotes health, plus four practices you can implement to create a healthy body. We’re diving into topics like the motives of the pharmaceutical industry, how our environment shapes our health, and the science behind the placebo effect. 

There is powerful science behind how your beliefs inform your gene expression, and there’s no one better to teach this topic than Dr. Bruce Lipton. It’s not your genes alone that dictate your health outcomes, it’s the biology of belief that determines your destiny. So listen in and enjoy this interview! 

In this episode you’ll discover:

  • How many people are killed by poor diet every year. 
  • The importance of recognizing your agency in your health outcomes.
  • How genetic determinism leads to victimization. 
  • Different types of stem cells, and how they operate. 
  • How your thoughts create chemistry. 
  • The science behind the placebo effect.
  • An important distinction between correlation and causation.
  • Why genes are like blueprints.
  • What percentage of diseases are controlled by genes. 
  • The relationship between genes and environment.
  • Why the nucleus is the gonad of the cell.
  • How a cell membrane and a computer chip are similar.
  • Three main ways that stress can create disease.
  • The prevalence of chronic illness in the United States. 
  • Four things you can do to create a healthy body.
  • How many people die each year from prescription drugs.
  • What percentage of healing occurs from the placebo effect.
  • The role that tonsils play in immunity.
  • Why babies have an instinct to put things in their mouths.
  • The relationship between harmony and health. 

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 Jun 13, 2022
TMHS 589: Overcoming Traumatic Experiences & Transforming Obstacles Into Opportunities - With Cynthia Garcia
01:52:08

From time to time, we can all feel insecure or inadequate. But if you’re constantly feeling like you’re unworthy, unlikeable, or not good enough, there may be some experiences from your past that you need to reevaluate. Today, my good friend Cynthia Garcia is here to show you how. Cynthia is a bestselling author, an empowering life coach, and the founder and CEO of the Institute of Transformational Nutrition. 

On this episode of The Model Health Show, Cynthia Garcia is back to share inspiring insights on how rewriting your stories and breaking through your limiting beliefs can transform your life. We’re diving deep into the process of reframing past traumas, shifting your identity, and creating a deeply fulfilling life. Cynthia is sharing her personal anecdotes and experiences healing trauma, and how you can reframe and overcome any obstacle that life has thrown your way. 

This interview provides a thought-provoking conversation on healing, growth, personal development, and so much more. I hope Cynthia’s story reminds you that you are the author of your own story, and that your potential is entirely up to you. So listen in, take good notes, and enjoy this conversation with Cynthia Garcia! 

In this episode you’ll discover:

  • The importance of taking a look at what is possible for your life.
  • How the stories we tell ourselves can hold us back.
  • The power of consciously changing and rewriting your personal stories.
  • How children can adopt a survivor mentality.
  • What feelings of shame can tell you about your past experiences. 
  • Why your thoughts do not create your reality. 
  • The value of choosing the future that you want to create.
  • What it means to own an identity. 
  • How to address your past traumas.
  • Why people with difficult backgrounds often end up becoming successful.
  • How to acknowledge and accept your past traumas. 
  • The importance of taking time to think without distractions. 
  • What it means to take personal responsibility for everything. 
  • The definition of instinctive elaboration, and why it matters.
  • How working with a coach can help you feel in control.
  • Why becoming aware of who you are can aid in your personal development. 
  • The role that education can play in creating a full life. 
  • Why healing and growth are a continuous journey. 
  • What modern life coaching is. 

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 Jun 08, 2022
TMHS 588: Use These Tips To Improve Your Metabolism, Cognition, & Performance
01:26:38

The proverbial expression, “you are what you eat” is one of the wisest and most profound health insights. The food that you eat literally creates the cells in your body, including your blood, your brain, and your skin. And at a time in history when we are surrounded by hyper-palatable ultra-processed foods, going back to the basics of human nutrition is critical for our overall health and longevity. No matter what your diet philosophy is, there are some main tenets you can incorporate to build a stronger body and brain. 

On this episode, you’re going to learn some key insights on how your diet affects a multitude of functions in your body, including your metabolism and weight, cognition and memory, and so much more. You’re going to hear some of the studies that I referenced in my book, Eat Smarter, plus applicable takeaways you can use to create a well-rounded, health affirmative diet. This episode is my interview on Empire Podcast with Bedros Keuilian. 

We’re diving into specifics like fine-tuning your hydration levels, the science on omega-3 fatty acids, and why magnesium is essential for human health. I’m also sharing the framework behind Eat Smarter, and why it is intended to serve as a unifier for all. I hope you enjoy my interview from the Empire Podcast!  

In this episode you’ll discover:

  • The science behind brain coupling. 
  • Why you should consider the types of people you surround yourself with.
  • How our bodies are literally made from the food we eat. 
  • Why your diet impacts so much more than your weight. 
  • What epigenetic controllers are and why they matter. 
  • The definition of epicaloric control. 
  • How side effects from pharmaceutical drugs can lead to more health problems.
  • Why your microbes can dictate your weight. 
  • How the function of the metabolism can change when we eat processed food.
  • Why the human brain is hardwired to look for problems.  
  • The impacts dehydration can have on your cognition. 
  • A rough estimate of how much water you should be drinking. 
  • The role that electrolytes play in human health. 
  • What the number one mineral deficiency in our country is. 
  • The link between omega 3 consumption and memory. 
  • What neuronutrition is.
  • The effects of DHA and EPA on brain health.
  • Why basic foundational health principles are more important than following a diet. 

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 Jun 06, 2022
TMHS 587: Instantly Transform Your Mindset & Utilize The Power Of One More - With Ed Mylett
01:29:34

Everything can change in one moment, with one decision, or one encounter. That’s what my friend Ed Mylett learned when his father got sober after years of suffering from alcoholism. Everything changed when Ed’s dad decided to give sobriety one more try. The truth is many of us are just one step away from the life we want to live.  

Today, Ed is back on The Model Health Show to share life-changing principles from his new book, The Power of One More. Ed Mylett is a globally recognized speaker, bestselling author, and serial entrepreneur. In this interview, you’re going to learn why you’re closer to your goals than you think, why invisible progress can be impactful, and how your identity shapes your experiences. 

You’ll hear powerful insights on maximizing your time, getting results, controlling your thoughts and emotions, and so much more. No matter what your goals are, Ed’s dynamic insights are sure to inspire and empower you. So listen in, take notes, and enjoy the show! 

In this episode you’ll discover:

  • The dual meaning of one more.
  • Why your experiences are qualifications.
  • How your identity dictates your outcomes.
  • The three ways to shift your identity.
  • What it means to be the one.
  • How the reticular activating system in the brain works. 
  • Why being unrealistic is a positive trait. 
  • The power of the questions you ask yourself. 
  • How to build confidence.
  • What compound pounding is, and why it’s so powerful.
  • The difference between time management and time manipulation.
  • How changing your physiology can change your emotions.
  • What the enemy of execution is. 
  • The definition of a multiplier.
  • How fear and anger are connected.
  • What one more inconvenience means. 

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 May 31, 2022
TMHS 586: 5 Calorie-Free Things That Can Cause You To Gain Weight
01:17:18

We’re all aware of the calories in, calories out paradigm that boils down weight loss to a basic math formula. But is weight management really that simple? Our bodies are complex, highly intelligent systems that operate based on a multitude of factors. While calorie intake and calorie expenditure are factors that influence weight, they don’t paint the entire picture. Things like your metabolism, your digestion, your hormones, and your gut microbiome all can play a role in how your body processes and utilizes calories. 

On today’s show, I’m sharing five calorie-free things that can actually cause you to gain weight. You’re going to learn about why calories alone cannot dictate your weight, and how things like stress, sleep, and activity level can change the way your body burns calories. We’ll talk about the function of the metabolism, how things like insulin and inflammation can play a role in weight gain, and so much more. 

If you’ve ever counted calories and wondered why you couldn’t lose weight, this episode will be a valuable tool for you to bring your body back into alignment so it can better utilize energy. You’re also going to hear five solutions you can utilize to help your body operate optimally, and in turn, reach an ideal body weight. Enjoy! 

In this episode you’ll discover:

  • The problem with what I learned about calories in college.
  • What epicaloric controllers are.
  • The percentage of American adults that are metabolically unhealthy. 
  • Which factor that’s affecting our weight is the most overlooked.
  • How your stress levels can impact your body composition.
  • The link between cortisol levels and weight circumference.
  • What percentage of physician visits are for stress-related illnesses. 
  • How poor sleep can make you eat more and slow down your metabolic rate.
  • The relationship between sleep and thyroid function.
  • How sleep deprivation can lead to an increase in visceral belly fat.
  • The connection between muscle mass and insulin sensitivity. 
  • How insulin resistance can happen over time.
  • Why having more muscle can make you more resilient. 
  • How chronic inflammation can impact your body weight.
  • The definition of metabolic flexibility. 
  • How hypothalamic inflammation can lead to weight gain. 
  • Why connection is vital for human health.
  • The importance of early morning sunlight exposure.
  • How to incorporate more movement into your routine. 
  • Specific foods you can eat to combat inflammation.

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 May 30, 2022
TMHS 585: The Limits Of Using A Scale To Track Weight Loss & The Truth About Cellulite - With Noelle Tarr
01:28:32

The almighty scale is a tool that many folks use to track their health and fitness, but it’s just one tool. There are many other measurements of health that can determine how healthy you truly are, including things like sleep quality, metabolic health, body fat percentage, and energy levels. Your weight is just one benchmark, and it in no way illustrates the full out-picturing of your health or your value as a human.  

On this episode, Noelle Tarr of Coconuts and Kettlebells is back on The Model Health Show to discuss why focusing exclusively on the scale can actually diminish your health. She’s going to share which biomarkers you should concentrate on instead, and how to focus on true health instead of just the number on the scale. We’re also going to talk about the benefits of exercise, the truth about cellulite, and how women can train in accordance with their cycles. 

If you’ve ever unhealthily obsessed over the number on the scale, Noelle’s message will resonate with you. She is truly one of my favorite people, and I hope this episode is empowering and supportive of your goals. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • What percentage of American adults are metabolically healthy. 
  • The problem with how health has been defined in the fitness industry. 
  • Why focusing exclusively on a goal weight can lead to poor health. 
  • The problem with trying to get back to your high school weight.
  • Why fluctuations in weight are natural and normal.
  • The importance of making decisions based on what your body needs. 
  • How stress impacts our physiology. 
  • Important biomarkers (other than weight) you can use to assess your health.
  • The connection between spending time in nature, vitamin D, and wellness.
  • Why managing your stress is a critical piece of overall health.
  • The power of saying no. 
  • Why women need to eat more calories in the second half of their cycle.
  • How exercise can improve your health (whether or not you lose weight!)
  • The link between having an active lifestyle and COVID-19 outcomes.
  • How strength training improves bone density. 
  • Why listening to your body is more important than maintaining a workout schedule.
  • The truth about cellulite. 
  • What the infradian rhythm is, and how women can exercise in accordance with it.

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 May 25, 2022
TMHS 584: The Shocking Connection Between Social Media, Obesity, & Depression
01:12:05

Social media provides an avenue for us to connect with loved ones from afar and gives us access to a wide array of resources and information. But did you know that the average person spends three to five hours per day switching between the apps on their phone? While technology can be a wonderful and expansive tool, it’s important that we set boundaries and use it in a way that helps us, not hinders us. 

On today’s show, you’re going to discover how social media might be impacting various aspects of your life—including mental health, sleep quality, weight, and productivity. You’ll learn how modern technology is specifically designed to keep you hooked, and how it can affect your psychology. More importantly, you’re going to learn some practical tips you can use to ensure healthy habits with your devices. 

While social media might be a relatively new invention, it’s here to stay for the foreseeable future. It’s in our best interests to develop and maintain healthy boundaries that allow social media to supplement our real life. My goal with this episode is to arm you with information and tactics you can use to ensure that technology is a beneficial part of your life. If you’re ready to take control of your devices and apps, this episode is for you. 

In this episode you’ll discover:

  • How many hours per day the average person spends on their smartphone.
  • The statistics on time spent reading.
  • How dopamine is connected to your social media habits.
  • Why our inherent negativity bias makes us more sensitive to negative comments.
  • How social media likes are designed to impact our psychology. 
  • The impact social media can have on your sense of self-value.
  • How comparison on social media makes us more predisposed to depression.
  • The connection between sedentary behavior and social media usage.
  • How our environment can make us more susceptible to addiction. 
  • Why social media is created to break down your self-regulation skills.
  • The importance of cultivating real-world relationships.  
  • How your social media behaviors can impact your sleep quality.
  • What effects our devices have on our circadian clock. 
  • The percentage of Americans that sleep with their phones within arm’s reach.
  • How to remove the temptation of social media while you’re working.
  • Why you should be cognizant of which apps are sending you notifications.
  • The power of setting a screen curfew.
  • What it means to social distance from your phone. 

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 May 23, 2022
TMHS 583: Shocking Facts About The Human Gut & What Your Poop Can Tell You About Your Health - With Dr. Will Bulsiewicz
01:08:40

The human gut is home to trillions of bacteria, as well as other microorganisms that make up the gut microbiome. The health of the gut has been proven to affect immune function, skin health, cognitive ability, and more. If your gut health happens to be out of whack, it can also manifest in many ways beyond obvious digestive symptoms. An imbalanced gut can create symptoms such as cravings, poor sleep quality, and lack of concentration, to name a few. 

If you want to learn how to optimize your gut health, this episode is for you. Today’s guest, Dr. Will Bulsiewicz, is an award-winning gastroenterologist, a bestselling author, and a gut health expert. He’s back on The Model Health Show to share five major classifications of gut microbes, what we can learn about our health from our poop, and simple tips to improve your microbiome health. 

We’re diving deep into topics like the war on bacteria, the future of personalized nutrition, food intolerances, and so much more. No matter your background, diet, or knowledge base, you can always strive to improve your gut health. And on today’s show, Dr. B is going to show you how! 

In this episode you’ll discover:

  • How prebiotics, probiotics, and postbiotics work. 
  • The revolution that’s taking place in science right now. 
  • How the microorganisms in our gut behave.
  • The role our microbes have played in human evolution.
  • Approximately how many microbes live in our gut.
  • How antibiotics were developed and implemented.
  • A history of the war on bacteria. 
  • What you should know about candida. 
  • How archaea work in the body. 
  • Why destruction is not a sustainable approach to balancing gut health. 
  • Which intestinal parasite is beneficial for the metabolism. 
  • The importance of personalized nutrition.
  • What percentage of our genetic code comes from our microbes.
  • How to know if you’re having gut health problems.
  • What you can learn about your health from your poop. 
  • One of the biggest misconceptions about gut health and bowel movements.
  • How viruses interact with our microbes. 
  • Why challenge and adaptation are beneficial for our bodies.
  • The link between the microbiome and the immune system.
  • Two diet approaches for fixing food intolerances.
  • The importance of consuming fermented foods.  

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 May 18, 2022
TMHS 582: How Antibiotics Can Damage Your Brain & The Microbiome-Covid Connection - With Dr. Robynne Chutkan
01:22:18

Millions of Americans suffer from digestive problems like acid reflux, irritable bowel syndrome, and constipation. Beyond that, even more folks struggle with conditions like autoimmune disease, food allergies, skin problems, and mood disorders—all of which can be traced back to one root cause: gut disruption. Compromised gut health is a major barrier to good health in our society, but luckily there are a few clear action steps we can take to restore the functionality of our gut. 

Integrative gastroenterologist and microbiome expert, Dr. Robynne Chutkan, is back on The Model Health Show to share the latest research on gut health. You’re going to learn the about link between gut health and cognition, how our lifestyle choices shape our microbiome health, and in turn influence our long-term health outcomes. She’s also sharing the three commonly prescribed medications that are destroying your gut health and making you more susceptible to COVID-19. You’ll also hear about specific things you can eat to cultivate a healthy gut. 

What I love about Dr. Chutkan is her approach to health and medicine. She is an advocate of root-cause treatment, and empowering and educating patients about their own health. If you’re striving for better health, it all starts in the gut, and Dr. Chutkan is a truly amazing expert in this field. I hope this episode empowers you to take control of your gut health and advocate for yourself. Enjoy! 

In this episode you’ll discover:

  • What psychogenic fecal retention is.
  • The definition of integrative gastroenterology. 
  • How anxiety is linked to the gut. 
  • The link between frequent antibiotic use and cognitive decline. 
  • What to ask your doctor before accepting a prescription for antibiotics.
  • The importance of being an active advocate in your health care. 
  • What polypharmacy is. 
  • Which commonly prescribed medications are making us more susceptible to viruses. 
  • How the ACE receptors in the intestines work. 
  • What happens when you take a proton pump inhibitor. 
  • Why stomach acid is one of the body’s most potent defense mechanisms.  
  • What your microbiome can tell you about your health outcomes and susceptibilities.
  • Why fiber is critical for gut health. 
  • Examples of microbiota accessible carbs.
  • The importance of eating seasonally, and with variety.
  • How NSAIDs can destroy the gut lining. 
  • The problem with overprescribing drugs in the medical community. 
  • What the virome is, and its importance in modulating immune response. 
  • An everyday approach to improving gut health. 
  • The science behind how sleep deprivation increases your risk of viral infections.

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 May 16, 2022
TMHS 581: How To Use Movement To Transform Your Health And Mindset - With Jaja Vankova
01:44:16

Incorporating movement into your routine is one of the key tenets to cultivating a healthy lifestyle. Depending on your preferences, schedule, and capabilities, movement can look different from person to person. While one person might enjoy pumping iron in the gym, others might be better suited to hike outdoors, attend group classes, or dance. It doesn’t matter what your preferred movement type is, what matters is that you find something that works for you.  

Today’s guest, Jaja Vankova is an internationally recognized dancer, choreographer, and movement coach who is passionate about teaching folks to incorporate movement and dance into their daily lives. She has starred in the film Step Up, performed in the champion team from America’s Best Dance Crew, and contributed her choreography and dance skills to numerous artists, such as Justin Bieber, Selena Gomez, and Taylor Swift. Jaja is well-known in her industry for her specialty of body control. 

On this episode of The Model Health Show, Jaja is facilitating an important conversation on the role movement plays in our lives. You’ll hear why movement is the beginning of life, how it impacts our mental and physical health, how movement is key to communication, and so much more. So listen in and enjoy this episode with Jaja Vankova! 

In this episode you’ll discover:

  • Why movement and dance are a universal language. 
  • The energetic exchange that occurs while dancing. 
  • How babies learn through movement. 
  • The importance of taking deep, conscious breaths.
  • How to use dancing as self-expression. 
  • The way that music can raise vibrations. 
  • Health benefits of fasting. 
  • The importance of utilizing movement for internal health, and not just appearance.
  • Why going outside can improve your energy. 
  • What the social aspects of movement are, and why they matter.
  • Jaja’s experiences with injuries and healing. 
  • Specific healing modalities Jaja utilizes. 
  • Why visualization is so powerful. 
  • How to create a flow state. 
  • Why Jaja’s specialty is body control. 

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 May 11, 2022
TMHS 580: The Biggest Mistakes People Make When Trying To Get A Good Night’s Sleep
01:39:45

There’s nothing more rejuvenating than a good night’s sleep. But did you know that there’s an important distinction between sleep quantity and sleep quality? While the number of hours you sleep is an important factor, sleep quality is a critical, often-overlooked element that impacts multiple facets of your health. High-quality sleep is restorative for the body and can influence everything from metabolic function to susceptibility to chronic illnesses.  

On today’s show, we’re going to delve into five bad habits that are destroying your sleep quality. Fortunately, improving your sleep quality is something you may be able to control with a few simple tweaks to your sleep hygiene. You’re going to discover some interesting studies on circadian rhythms, melatonin production, the body’s internal thermostat, and more. 

More importantly, you’re going to learn about simple changes you can implement today that can make a huge difference in your sleep quality. You’re going to learn about light exposure, temperature regulation, foods to consume (& avoid), and the role that stress levels play in your overall sleep quality. So click play, take advantage of any of these habits you can improve on, and enjoy the show! 

In this episode you’ll discover:

  • How the glymphatic system works. 
  • The number of Americans that are sleep deprived. 
  • Which brain waves are associated with the different sleep stages.
  • How long the average sleep cycle is. 
  • The role of the suprachiasmatic nucleus.
  • How using light-emitting electronics after dark can impact your circadian clock.
  • Tips for reducing light exposure at night. 
  • The ideal temperature for sleeping. 
  • How cortisol levels impact sleep quality. 
  • Why you should think twice before exercising at night. 
  • The connection between cortisol and melatonin. 
  • How eating too close to bedtime impacts your cortisol levels and sleep cycles. 
  • The importance of getting access to natural light. 
  • How movement in the morning can reset your cortisol rhythm.
  • What effects sugar consumption has on sleep. 
  • How alcohol can impact sleep cycles.
  • What the REM rebound effect is. 
  • Why you should set a caffeine curfew.
  • Real food sources to improve the hormones that affect sleep. 

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 May 09, 2022
TMHS 579: Use These 9 Fitness Tips To Upgrade Your Body
01:36:43

When I started The Model Health Show nine years ago, I stepped up to the microphone with a profound passion and desire to teach folks how to create a unique model for their own health and fitness. Nine years later, I’m proud to say that I’m still committed to that mission, and I’m honored by all the experts that have contributed their knowledge and expertise to help you feel more empowered in reaching your health goals. 

On today’s show, we’re going to highlight nine of the most powerful moments from fitness experts who have been featured on The Model Health Show over the past nine years. We’re covering strategies, tools, and mindset shifts that will not only help you build your best body, but also contribute to your posture, metabolic health, and longevity. While fitness is not the only component of health, it’s an important component that we can all constantly learn about and improve on. 

I hope these nine expert insights contribute to your health and fitness goals. Whether you’re a first-time listener or you’ve been here for almost a decade, I want to thank you for celebrating this nine-year anniversary with me. Thank you for making The Model Health Show a part of your life, and for being a part of my mission. Enjoy! 

In this episode you’ll discover:

  • Which exercise is the most underrated. 
  • Why creating stability is so important in fitness. 
  • How muscle mass impacts metabolic health.
  • A basic template for creating an effective workout routine. 
  • How cardiovascular exercise impacts longevity. 
  • Why walking is a nutrient-dense movement. 
  • The health benefits of walking, and realistic ways to incorporate it into your life.
  • Why it’s important to be strong in a multitude of different ways.
  • The benefits of overloading the body.
  • Why adding muscle mass should be everyone’s goal.
  • A guideline for knowing how much weight you should be lifting. 
  • What the oldest form of strength training is. 
  • How to simplify your workout routine. 
  • What unconventional training is. 
  • The importance of incorporating movement that prevents muscle imbalance.
  • Benefits of using kettlebells, steel clubs, and steel maces. 
  • Which tactic is best for improving posture. 
  • Why taking your health seriously will help you live your best life. 
  • What consistency means when it comes to movement. 
  • The definition of mobility. 

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 May 04, 2022
TMHS 578: How To Transform Your Mind, Body, & Mission - With Eben Britton
01:46:16

“Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller

Pain is an inevitable, universal part of being human. While the challenges that life throws at us can sometimes seem overwhelming, our power lies in our ability to overcome, heal, and grow. If you’ve ever felt mentally and emotionally broken from traumatic experiences, this interview will resonate with you.

Today’s guest, Eben Britton, is a former NFL offensive lineman turned yogi, a podcaster, and the author of The Eben Flow: Basic Tools to Transform Your Life. On this episode of The Model Health Show, he’s sharing powerful insights about the ups and downs of life, the importance of healing trauma, and how tapping into your inner truth and power can change everything. 

You’re going to hear conversations about the medical culture in major sports leagues, how to change the way you think about pain and suffering, tapping into your unique gifts, and so much more. Eben has a multitude of wisdom and personal experience to share; I hope you’ll listen in and take this interview to heart. Enjoy!  

In this episode you’ll discover:

  • Why meditation is healing.
  • Eben’s experience playing in the NFL.
  • The importance of having confidence. 
  • Why football can’t be played half-heartedly.
  • How writing helped Eben process trauma and begin healing.
  • Why sensitivity is a gift.
  • How cannabis can be used as a trauma reducer. 
  • The importance of asking yourself what is serving you. 
  • How Eben began his meditation practice. 
  • What it means to use your suffering as your gift.  
  • The difference between wrestling and dancing with pain. 
  • Why staying comfortable can stunt your growth.
  • The importance of celebrating diversity. 
  • Why your inner truth is the only truth that matters. 
  • The power of being willing to do hard things.

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 May 02, 2022
TMHS 577: Super Gut: The Truth About SIBO, Endotoxemia, & Skyrocketing Chronic Diseases - With Dr. William Davis
01:16:05

Gut health is at the foundation of human health—it impacts everything from mental health to blood sugar, to skin health, and more. The more we learn about the impact of gut bacteria on human health and diseases, the more we can make changes that promote vibrancy and healing. One of the pioneers in the space of gut health and the microbiome is Dr. William Davis.

Dr. William Davis is a cardiologist, a New York Times bestselling author of the Wheat Belly series, and the author of the new book, Super Gut. In Super Gut, Dr. Davis makes the case that a disrupted microbiome and small intestinal bacteria overgrowth are at the root of a myriad of health concerns. By addressing the dysfunction in the gut, we can improve inflammatory diseases, promote a healthier body composition, get better sleep, and so much more. 

In this interview, Dr. Davis is discussing incredible insights on the link between the microbiome and our skyrocketing rates of diseases. More importantly, he’s sharing simple, actionable steps that you can take to cultivate a healthy gut and vastly improve your health. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

  • What hypothalamic inflammation is, and why it matters.
  • The numerous effects of lactobacillus reuteri.
  • Why homemade yogurt is superior to store-bought yogurt. 
  • How overexposure to antibiotics and other drugs is destroying our microbiomes.
  • The problem with wheat and glyphosate.
  • What endotoxemia is. 
  • Why a disrupted microbiome is the root cause of so many of our health conditions.
  • What SIBO is and how it occurs.
  • A gentler method for treating SIBO. 
  • Why eating fermented foods can restore the health of the microbiome. 
  • How your microbial health can impact your dialogue and mood. 
  • The link between inflammation and leaky gut. 
  • How the USDA’s food guidelines are making us fatter and inflamed. 
  • The connection between magnesium, vitamin D, and inflammation.
  • How the overprescription of antibiotics is hurting children. 
  • The biological benefits of breastfeeding. 
  • Specific action steps to heal your gut. 

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 Apr 26, 2022
TMHS 576: Immunometabolism & The Impact Of Alcohol During The Pandemic - With Dr. Tyna Moore
02:03:18

We know that people who have underlying metabolic dysfunction, such as type 2 diabetes or obesity, are at a higher risk of developing complications and poor outcomes from COVID-19. When it comes down to the root of what’s causing our underlying susceptibility to this virus, the topic of immunometabolism cannot be overlooked. The growing field of immunometabolism refers to the complex relationship between the immune system and metabolism. 

Since the immune system and the metabolism are so closely linked, one of the best things we can do to support the function of our immune system is to optimize our metabolism through cultivating healthy habits. For instance, getting quality sleep, strength training, and eating in a way that optimizes blood sugar can support your metabolism, and in turn strengthen your immune system’s defenses. One of the most prominent voices in the space of immunometabolism and COVID-19 is Dr. Tyna Moore. 

Dr. Tyna Moore is a board-certified naturopathic doctor and chiropractic physician. With nearly three decades of experience practicing medicine, Dr. Moore is passionate about teaching folks how to build resilient bodies and take responsibility for their health. This episode contains powerful insights on COVID-19 susceptibility, taking charge of your wellness, and why basic lifestyle changes can have the biggest impact on your overall health. I hope you enjoy this interview with the one and only, Tyna Moore! 

In this episode you’ll discover:

  • What percentage of the average American’s diet is ultra-processed foods.
  • Dr. Moore’s personal experience with chronic illness and viral infections. 
  • The connection between obesity and COVID-19 susceptibility. 
  • Why taking care of yourself is only your responsibility. 
  • The mindset component of chronic pain. 
  • What inflammaging is. 
  • The connection between the metabolism and the immune system. 
  • How viral infections impact blood sugar. 
  • What viral titers are and why they matter. 
  • Why exercise is a protective factor against COVID-19.
  • How fear impacts the brain. 
  • What happened when Dr. Moore gave up alcohol. 
  • Why you should aim to be harder to kill. 
  • The war on good health, and how to take responsibility for your own health. 
  • How emotional baggage can manifest as poor health. 
  • Why we let our ego get in the way of critical thinking. 
  • What it means to trust your body. 
  • Why true health is a journey, not a destination. 

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 Apr 25, 2022
TMHS 575: 10 Powerful Ways To Improve Your Confidence And Self-Worth
01:42:01

Did you know that a healthy self-esteem is associated with better health outcomes? Studies show that people who possess a positive sense of self-worth have fewer mental health conditions, tend to live longer, are generally healthier overall. This is due in part to the fact that the beliefs we hold about ourselves dictate who we are, how we operate in the world, and ultimately our potential in life. 

Since our sense of self-worth impacts our lives on such a profound scale, it’s essential that we cultivate the knowledge and skills necessary to build confidence. Our self-esteem is not an inherent, fixed trait; it’s something that we can grow and develop over time.  

On this episode of The Model Health Show, you’re going to learn about ten practical ways you can build your confidence and self-esteem. You’ll hear about daily habits you can implement, mindset shifts to adopt, and why now more than ever, building up your self-worth is of utmost importance. I hope this episode empowers you and arms you with the information you need to cultivate a healthy sense of self-worth. 

In this episode you’ll discover:

  • How your belief system shapes your reality. 
  • The connection between low self-esteem and mental health conditions.
  • What the true definition of self-esteem is. 
  • The number one driving force of the human psyche.
  • How to keep the promises you make to yourself.
  • The importance of surrounding yourself with empowering, valuable people.
  • How to wisely use the gift of contrast to set standards for yourself.
  • What it means to advocate for yourself.
  • How to strengthen your “no muscle.”
  • The dark side of people-pleasing.
  • How to teach your children about self-esteem and boundaries.
  • What we can learn about human nature from the Milgram study.
  • How your diet and your confidence are related.
  • The link between insulin resistance and sleep deprivation. 
  • Why you should make personal development part of your daily routine.
  • What it means to practice being authentic and congruent with who you truly are. 
  • How to utilize comparison in a healthy way, without letting it diminish you. 
  • The best way to build mental resilience.
  • How helping and serving others can build up your self-worth.

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 Apr 20, 2022
TMHS 574: How Gut Health Influences Mental Health & The Truth About Circadian Medicine - With Dr. Amy Shah
01:24:37

In recent years, the science of gut health has rapidly evolved. The more we learn about gut health and the microbiome, the more we understand about human biology in general. At a time when inflammatory conditions and food sensitivities are at an all-time high, taking a look at what we can do to positively influence our gut health is of upmost importance. 

Our gut health is connected to so many processes and systems in our bodies. It might sound obvious that your gut health impacts your digestion, but it can also play an important role in things like mood, hormone balance, and immune function. The empowering thing about gut health is that our daily habits have the potential to make a powerful impact. Everything from our nutrition to our sleep patterns, and even our exposure to sunlight, can impact the health of our microbiome. 

One of the most knowledgeable experts in this field is Dr. Amy Shah. Dr. Shah is a double board-certified physician who specializes in gut health, circadian medicine, and fasting. On this episode of The Model Health Show, she’s back to share fascinating information on how gut health impacts our hormones and mood, what circadian medicine is and why it matters, and how time changes like daylight-saving time can throw off our circadian clocks. I hope you enjoy this episode with the brilliant Dr. Amy Shah! 

In this episode you’ll discover:

  • What the mind-body-gut connection is, and what it impacts.
  • How your mood and your gut health are connected.
  • The link between mental health and the microbiome. 
  • How your clock genes work, and why they need natural light for optimal function.
  • What percentage of our bodies’ functions work on a circadian rhythm.
  • How simply getting more sunlight can change your body.
  • Why environments like casinos are so damaging to our cells. 
  • The connection between circadian rhythms and obesity. 
  • How your gut bacteria can influence your taste and cravings.
  • The disconnect between medical professional culture and healthy habits.
  • What the hygiene hypothesis is.
  • How your gut bacteria communicate with your immune system.
  • The link between hormones, the immune system, and gut health.
  • How long it takes to see positive results by influencing your gut bacteria. 
  • The critical role that relationships can play in your overall health. 
  • What social jetlag is. 
  • The definition of circadian medicine. 
  • How time changes create an imbalance in our circadian rhythms. 
  • What Dr. Shah’s morning routine looks like.

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 Apr 18, 2022
TMHS 573: The Truth About Healthy Relationships & Becoming The One - With Sheleana Aiyana
01:44:37

“Shared joy is a double joy; shared sorrow is half a sorrow.” – Swedish Proverb

Our relationships are the most impactful, integral elements to our success, our happiness, and our health. Learning how to cultivate and foster healthy interpersonal relationships is a necessary life skill that we can all work on. And at a time with so much turbulence and divisiveness in our world, this skill is more important than ever. 

Today’s guest, Sheleana Aiyana, is the founder of Rising Woman and the author of Becoming the One. Her mission is to help others heal their relationship patterns and foster conscious, healthy relationships. On this episode of The Model Health Show, Sheleana is sharing foundational principles for changing your relationship patterns, working on self-discovery and healing, and how to make room in your life for healthy love. 

You’re going to hear why building a strong relationship with yourself is the key to happiness, how to heal trauma, and why forgiveness is an important component of health. Sheleana is sharing her story of healing relationship patterns, and how you can build stronger relationships with yourself and those around you. I hope this interview resonates with you and is helpful on your journey. Enjoy!  

In this episode you’ll discover:

  • The root of the word relationship. 
  • How our past wounds can impact our relationships. 
  • Why reclaiming a relationship with yourself is of upmost importance. 
  • The problem with our culture’s messaging around finding the one. 
  • Why relationships of all kinds are the greatest gift.
  • How working through our trauma can help us show up better in relationships.
  • The major issue with the rescuer trope in popular films and books.
  • Why healing yourself is so important. 
  • How being in nature can help heal your nervous system. 
  • An important distinction between boundaries and walls. 
  • How our confidence and self-trust influence our relationships. 
  • Why having an understanding of your values can help you choose healthy relationships. 
  • What it means to date yourself. 
  • How connecting with animals can help us heal.
  • Why the ability to name your emotions is a critical skill. 
  • The power of forgiving your past self. 
  • Why forgiveness is beneficial for your health, and how to move through anger. 
  • How to notice when your values are out of balance. 

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 Apr 13, 2022
TMHS 572: Brain Hacks To Improve Your Memory, Read Faster, Increase Your Focus, & More!
02:05:40

Have you ever been introduced to a person, and then immediately forgotten their name? Or have you ever read a passage from a book, but then realized you didn’t actually process or retain what the words said? Our brains are extremely powerful, yet we can easily find ourselves in these situations where our memory and recall fail us. And it’s not because there’s something wrong with us; it’s just that we haven’t grasped the necessary skills needed for this type of mental performance. 

If you’ve ever wanted to strengthen your mental muscles and harness the power of your mind, the best person on the planet to learn from is Jim Kwik. Jim is a world-renowned learning expert who specializes in accelerated learning and speed reading. He’s also a skilled speaker and podcaster, and a repeat guest on The Model Health Show. 

On today’s show, you’ll hear powerful segments from my previous interviews with Jim Kwik. This episode contains game-changing insights on how to actually remember people’s names, how to read faster, how to make better, more informed decisions, and so much more. Click play to hear Jim’s best tips for memory improvement and accelerated learning! 

In this episode you’ll discover:

  • Why now is an especially important time to be able to think critically.
  • The impact that multitasking can have on your productivity. 
  • Why multitasking is a misnomer.
  • The digital supervillains that hold us back from focusing. 
  • An important distinction between recognition and recollection. 
  • Why names are harder to remember than faces. 
  • What the Pomodoro technique is, and why it’s helpful for focusing. 
  • Which of your senses is most connected to memory and recall. 
  • Why handwritten notes are more effective for retaining information.
  • Two powerful elements for taking better notes.
  • An effective visual strategy for remembering names.
  • How using a visual pacer can increase your reading speed by nearly 25%.
  • The importance of setting boundaries with your devices.
  • What the six thinking hats are, and how they can help you make better decisions.
  • How to learn and recover from a bad decision.
  • The role your environment plays in your decision-making skills. 
  • An exercise for finding a balance between logical and emotional thinking. 
  • Why changing your identity can in turn change your habits.
  • The power of continuously asking questions. 

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 Apr 11, 2022
TMHS 571: How Community, Cooperation, & Freedom Impact Our Growth - With JP Sears & Justin Rezvani
01:43:26

Billions of folks log into social media platforms every day to share life updates and photos, form connections with other humans and create communities based on similar interests. When you sign up for an account with one of these popular platforms, you must agree to their terms of service. This means the company can decide that your content does not align with their community standards, rendering your account censored, shadowbanned, or even deactivated. 

Centralized, private social media companies own all your data, and technically it is within their rights to dictate what is and what is not allowed on their platform. The problem is this type of framework interrupts our freedom and our online relationships. And if we want freedom, we must stop expecting permission to be free from traditional social networking companies. Zion is the world’s first decentralized social network, built on bitcoin. Its mission is to create a place for people to connect freely in an authentic way. 

Zion CEO, Justin Rezvani, and cofounder JP Sears are here today to have an honest discussion about censorship on social media, unapologetic freedom, and how Zion aims to change the future of social media. This episode contains discussions on the value of true, uncensored human connection, the role of bitcoin in social media, and the importance of decentralization on the internet. Enjoy! 

In this episode you’ll discover:

  • Why freedom, community, and connection are all human needs.
  • The solution to misinformation on the internet. 
  • Why democracy is an experiment. 
  • The importance of being open-minded and able to evaluate multiple perspectives.
  • How disconnection can cause disease.
  • What the junk food version of connection is.
  • The difference between acceptance and agreement. 
  • How social media platforms make a profit, and who their customers are.
  • Why the current paradigm of social media is our fault, and how to move away from it.
  • The problem with most alternative social media platforms. 
  • A major difference between peer governance and platform governance on social media. 
  • What digital democracy is. 
  • The difference between the centralized century and the decentralized century. 
  • Three core tenets of Zion.
  • What a decentralized identity is.
  • Why Zion is censorship-resistant, decentralized, and a facilitator of human connection.
  • How the business model for Zion is different from other social media platforms.
  • A conversation on bitcoin as an asset class and a payment network. 
  • Why fiat currencies are losing value.
  • What unapologetic freedom is. 

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 Apr 04, 2022
TMHS 570: The Relationship Revolution: How The Pandemic Has Created The Opportunity For Better Connections
01:30:45

Our personal relationships have a far-reaching effect on our happiness, our success, and our health. Our connections with others are the truly the backbone of all aspects of our lives. Studies show that having strong social connections can boost your self-esteem, lower your susceptibility to mental health problems, and even increase your longevity.

Having social support is an innate and instinctual part of being a human. We are profoundly shaped by our environments, including our interpersonal relationships. In fact, our need to connect is hard-wired into our DNA. Throughout human evolution, we have always relied on and been connected to others socially. 

On today’s show, we’re diving into the power of cultivating healthy relationships, including what key qualities of a strong relationship, and eight warning signs of an unhealthy relationship. You’re going to hear five specific attributes of a healthy relationship, as well as eight critical signs you should adjust or let go of a relationship. Enjoy! 

In this episode you’ll discover:

  • Why humans evolved as tribal creatures. 
  • The synergistic dynamic between your self-esteem and your relationships. 
  • How the pandemic has affected relationships. 
  • Why your perception dictates your reality.
  • What the number one driving force of the human psyche is. 
  • How the human brain syncs up with other brains. 
  • What mirror neurons are, and how they impact your communication skills.
  • How your amygdala impacts your emotions.
  • What instinctive elaboration is. 
  • The impact of asking empowering questions. 
  • Five specific attributes of healthy relationships. 
  • The importance of expressing gratitude for the people in your life.
  • Why respect is a vital component to a healthy relationship.
  • How honesty can help you grow.
  • Eight critical signs you need to make adjustments in your relationships. 
  • What to do when a relationship causes you to sacrifice your integrity. 
  • The importance of being surrounded by people who celebrate your wins. 
  • Why you should gain clarity on which relationships add value to your life. 

Items mentioned in this episode include:

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 Apr 04, 2022
TMHS 569: The Optimal Social Clock For Humans & The Sunshine Protection Act
46:40

Here in the United States, all but two states recently underwent our biannual time change, daylight-saving time. For most folks, this transition can be jarring and inconvenient. But when we decide to move the hands on the clocks forward one hour, what is the impact on human health? 

On this episode of The Model Health Show, we’re going to take a deep dive into how daylight-saving time disrupts our circadian clocks. We’ll talk about the specific biological processes that can be negatively affected through moving our clocks forward. You’ll also hear some staggering statistics on how daylight-saving time contributes to more traffic accidents, increased risk of hospital admissions, and more adverse health effects. 

There’s a convincing argument that daylight-saving time is detrimental to the health, productivity, and safety of our species. Today you’re going to hear how our internal clocks are aligned with the sun, and why standard time is more beneficial for our overall health. You’ll also learn how to adapt to time changes, and why consistent sleep schedules are foundational for the functionality and health of our bodies.  

In this episode you’ll discover:

  • How daylight-saving time impacts our circadian clocks.
  • What The Sunshine Protection Act is and what it proposes. 
  • How the circadian clocks in our cells work. 
  • Which functions and processes our biological clocks control in our bodies.
  • How the disruption of your circadian system can alter your microbiome. 
  • The origins of daylight-saving time, and the reason why it was implemented. 
  • Which two states have opted out of practicing daylight-saving time. 
  • How changing our clocks can increase our susceptibility to traffic accidents. 
  • What percentage of countries in the world change their clocks. 
  • Why standard time is better than daylight-saving time for human biology.
  • The importance of making human health the priority. 
  • Adverse effects associated with changing our clocks. 
  • Why consistent, quality sleep matters.
  • What percentage of Americans support eliminating seasonal time changes. 
  • How to adapt to time changes. 
  • Why prioritizing sleep, movement, and nutrition is critical for your overall health. 

Items mentioned in this episode include:

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 Mar 30, 2022
TMHS 568: How To Discover Your Brain-Type & The Neuroscience Of Happiness - With Dr. Daniel Amen
01:29:58

Brain health is an important component of our overall well-being that is often overlooked. At a time when neurodegenerative diseases are on the rise, it’s critical that we make our brain health a priority. If there’s anyone who understands the health and function of the human brain, it’s Dr. Daniel Amen. 

Dr. Amen is a double board-certified psychiatrist, 12-time New York Times bestselling author, and one of the leading experts on neuroscience and mental health. Over the past three decades, Dr. Amen and his team at Amen Clinics have collected the world’s largest database of brain imaging scans, surpassing 200,000 examinations. From this impressive work, Dr. Amen has identified seven neuroscience secrets that impact happiness. This is the topic of his newest book, You, Happier.

On this episode of The Model Health Show, Dr. Amen is back to share how our brain function impacts our happiness, and how we can master our minds to build happier lives. You’re going to learn about practical routines and mindset shifts you can implement today to enhance your happiness. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • The connection between hypothalamic inflammation and excessive body fat.
  • What I learned after receiving a brain scan. 
  • How the pandemic impacted levels of mental health problems. 
  • What the enemy of happiness is. 
  • Why fame is a disaster for the brain. 
  • What a brain scan of the frontal lobe can tell us about happiness. 
  • An important relationship between happiness and brain function. 
  • The link between poor blood flow, erectile dysfunction, and Alzheimer’s disease.
  • How (and why) to keep your blood vessels healthy. 
  • Different brain types and how they operate in the real world. 
  • The link between conscientiousness and longevity. 
  • How a healthy dose of anxiety can actually help us make better decisions. 
  • Why outsourcing our emotions to companies is making us sick and unhappy. 
  • The importance of loving food that loves you back. 
  • How American society drives mental illness. 
  • Why lockdowns contributed to depression and anxiety. 
  • What we can teach our children through modeling healthy habits. 
  • Why you should focus on what you like about other people (instead of what you don’t).
  • How technology impacts human psychology by wearing out our pleasure sensors.
  • A nighttime ritual you can implement to cultivate happiness.
  • Positive effects on families and relationships during the pandemic. 

Items mentioned in this episode include:

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 Mar 25, 2022
TMHS 567: 5 Powerful Brain-Boosting Foods & Why Cooking More Can Save Your Life - With Max Lugavere
01:19:50

The act of sourcing ingredients and assimilating a nutritious meal is a tradition that dates back to the beginning of humankind. Unfortunately, today in the age of drive-thrus and delivery services, we’re largely disconnected from the sourcing and preparation of our meals. But what could we gain if we got back to our roots and spent more time nourishing our bodies with real whole foods, prepared in our own homes? 

Bestselling author and science journalist Max Lugavere is back on the show to share how cooking can help us achieve a healthier weight, maximize our cognitive function, and prevent chronic diseases. In his new book, Genius Kitchen, Max offers recipes and science on the most accessible and nutrient-dense foods. No matter your current culinary skillset, Max provides realistic tips you can implement to eat healthier and strengthen your body and brain. 

This interview contains insightful tips on healthy fats, eating for cognitive longevity, the importance of not allowing perfection to ruin your progress, plus nutrient-dense foods to incorporate into your diet. Max is also sharing his guide to sourcing your food (no matter your budget), and why learning to cook is an economical, health-promoting practice we can all benefit from. I hope you enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • The multiple benefits of cooking your meals at home. 
  • Why highly refined oils are harming our health. 
  • Healthy fats you should be cooking with. 
  • What culinary literacy is, and why we need to return to our roots.
  • The connection between cooking at home and BMI. 
  • Which oils are the most commonly consumed in the Standard American Diet. 
  • Why trans fats are so harmful to human health. 
  • The difference between an oil’s smoke point and the temperature it becomes toxic.
  • How the fat we eat interacts with our brain. 
  • A realistic way to control your intake of unhealthy fats. 
  • The importance of sourcing when it comes to animal products and produce. 
  • Why perfect shouldn’t be the enemy of good when it comes to nutrition. 
  • An inconvenient truth that vegans need to understand about omega 3s.
  • The protective role that vitamin E plays in brain health. 
  • Why fatty fish has powerful health benefits. 
  • The importance of DHA and EPA during pregnancy.
  • Real food sources of vitamin D. 
  • The brain protective molecules that dairy fat contains.
  • Why eating 1-2 servings of blueberries per week is powerful for cognitive function.
  • The number one source of dietary sodium in the American diet.
  • Why learning to cook is an economical choice. 
  • The advantages of cooking meat low and slow. 

Items mentioned in this episode include:

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Mar 23, 2022
TMHS 566: The Science Of Body Fat & How Fat Loss Actually Works
01:34:48

Body fat is a critical component of human health. In fact, our body fat is one of the main mechanisms that has allowed humans to survive and evolve. But today, we live in an era when many of our citizens are carrying around more body fat than is optimal. In order to get to a place where our body fat is functioning as intended, we have to understand how and why our cells store fat. 

On this compilation episode of The Model Health Show, you’re going to learn about the science behind how body fat works, how the process of fat loss occurs, and simple things you can do to improve your body composition. Specifically, we’re diving into the function of different types of fat cells and their roles, and how simple diet and lifestyle changes can create sustainable fat loss and improved health. 

You’re going to hear from some of the world’s foremost experts on the topic of body fat, like Dr. Sylvia Tara and Dr. Alejandro Junger. You’ll also hear the research behind fat and its relationship to metabolism, hormone function, and so much more. I hope this episode arms you with the facts that you need to understand body fat so you can become the healthiest version of yourself possible. Enjoy! 

In this episode you’ll discover:

  • How fat cell communities work. 
  • The role that fat plays in hormone and endocrine fun