The Model Health Show

By Shawn Stevenson

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Category: Fitness & Nutrition

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Rate for this podcast

Subscribers: 2126
Reviews: 5

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

Roops
 Oct 8, 2018
An amazing health resource for anyone interested in improving there health. Shawn manages to take complex subjects and lay them out in simplestic format so that you are able to take action. Keep up the fantastic work.

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 500: 10 Breakthrough Lessons That Will Transform Your Life
01:11:10

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

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

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

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

In this episode you’ll discover:

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

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Jul 31, 2021
TMHS 499: 6-Pack Secrets & Getting Superhero Fit - With Guest Don Saladino
01:21:10

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

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

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

In this episode you’ll discover:

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

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Jul 27, 2021
TMHS 498: Circadian Nutrition: The Groundbreaking New Science Of Meal Timing
01:06:49

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

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

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

In this episode you’ll discover:

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

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Jul 26, 2021
TMHS 497: Inflammation Masterclass: The Brain-Gut-Liver Connection & Anti-Inflammatory Superfoods
01:12:12

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

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

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

In this episode you’ll discover:

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

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Jul 20, 2021
TMHS 496: Neuronutrition Masterclass: The 3 Dominant Fats Of The Brain
01:03:32

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

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

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

In this episode you’ll discover:

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

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Jul 19, 2021
TMHS 495: Master Your Mindset & Create The Life You Want - With Dr. Michael Beckwith
01:45:18

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

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

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

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

In this episode you’ll discover:

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

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Jul 14, 2021
TMHS 494: Activate The Youth Within Your Cells Through The Power Of Autophagy - With Guest Naomi Whittel
01:43:46

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

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

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

In this episode you’ll discover:

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

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Jul 12, 2021
TMHS 493: 7 Ways To Boost Serotonin Naturally
01:05:35

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

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

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

In this episode you’ll discover:

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

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Jul 06, 2021
TMHS 492: The Shocking Truth About Cholesterol, Statin Drugs, & Heart Disease - With Dr. Jonny Bowden
01:36:18

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

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

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

In this episode you’ll discover:

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

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Jul 05, 2021
TMHS 491: Snoring, Hypertension, Dental Health, & The Science of Breathing - With Guest James Nestor
02:01:02

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

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

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

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

In this episode you’ll discover:

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

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Jun 29, 2021
TMHS 490: Eat These 11 Foods For Total Body Health
01:22:01

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

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

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

In this episode you’ll discover:

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

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Jun 27, 2021
TMHS 489: Covid-19 Lab Leak Theory, PCR Testing Conflicts, & More - With Dr. Joseph Mercola
02:11:27

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

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

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

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

In this episode you’ll discover:

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

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Jun 22, 2021
TMHS 488: 8 Fitness Tips & Mindset Shifts To Create A Stronger, Healthier Body
01:15:15

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

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

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

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

In this episode you’ll discover:

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

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Jun 21, 2021
TMHS 487: The Rise In Infectious Diseases, Autoimmunity, & The Gut-Immune Connection - With Dr. Emeran Mayer
02:00:23

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

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

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

In this episode you’ll discover:

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

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Jun 15, 2021
TMHS 486: Metabolic Individuality & The Critical Nutrients To Unlock Energy - With Guest Robb Wolf
01:15:41

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

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

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

In this episode you’ll discover:

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

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Jun 14, 2021
TMHS 485: What Causes Cancer, The History Of Cancer Treatments, & Cracking The Cancer Code - With Guest Dr. Jason Fung
01:53:05

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

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

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

In this episode you’ll discover:

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

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Jun 08, 2021
TMHS 484: 7 Mind-Blowing Ways To Extend Your Lifespan
01:25:00

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

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

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

In this episode you’ll discover:

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

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Jun 06, 2021
TMHS 483: Overcome Fear & Develop A Winning Mindset - With Guest Tim Grover
01:45:33

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

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

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

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

In this episode you’ll discover:

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

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Jun 02, 2021
TMHS 482: How Food Impacts Our Emotional Stability, Relationships, & Community At Large
01:44:37

It’s no secret that the way we eat can put a powerful hold over our mood. Tropes like eating ice cream after a breakup or becoming a different, more irritable person when hungry exist because they are true. Our diets and our emotions are intimately tied in complex ways.

On today’s show, we’re going to dive into the complex relationship between our diets and our emotions. You’ll learn how food impacts the way we operate in our relationships, as well as how we interact on a larger scale in our community. This episode contains studies on how nutrient inputs affect your brain, plus actionable steps you can take to eat in a way that supports your emotional well-being. 

You’ll learn about blood sugar balance, the areas of the brain that are impacted by our food choices, and how being undernourished can lead to behavioral issues, health problems, and more. You’re also going to hear about a framework from Eat Smarter about identifying your hangry monster so you can build your self-awareness around your biological needs and how they impact your behavior. So listen in, take good notes, and enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

  • How blood sugar crashes can affect our mood. 
  • The role that the amygdala reacts to shifts in blood sugar. 
  • A framework to identify your hangry monster. 
  • How to become more aware of how your biology affects your mood. 
  • The staggering effects of hyperactivity in the amygdala.
  • How nutrient deficiencies can impact the prefrontal cortex. 
  • What percentage of US citizens are clinically obese. 
  • How our culture encourages and supports disease.
  • The link between malnutrition and mental health issues.
  • How even small dietary changes have been proven to improve rates of depression.
  • The link between low quality food and ADHD in children.
  • Why omega 3s are a key nutrient for brain and behavioral health.
  • How DHA and EPA contribute to the brain’s structural integrity.
  • Real food sources of omega 3s.
  • The difference between animal-derived omega 3s and plant-derived omega 3s.
  • How our relationships can impact our food choices.
  • The incredible results of sitting down and eating a meal with your family. 
  • How simple behavioral shifts can improve the way our children relate to food.   
  • What you need to know about government subsidies for processed foods.
  • The importance of getting educated about the power of food. 
  • How to vote with your dollar and how to influence policy change. 

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May 30, 2021
TMHS 481: How To Deal With Negative Thinking & The Truth About Discipline - With Guest Light Watkins
01:34:42

“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

What is inspiration, and where does it come from? If you’ve ever had a meaningful idea spark or felt deeply compelled to follow your heart toward a certain goal, then you know that being inspired is often a profound, intuitive feeling. But sometimes, we can get disconnected from our inspiration.  

If you’re seeking a way to reconnect with your intuition, overcome fear, and take action, today’s guest is here to show you the way. Author and world-renowned meditation teacher Light Watkins is back on The Model Health Show to share insights and inspiration from his new book, Knowing Where to Look. You’re going to hear powerful ideas about coping with stress, prioritizing your time, and how to find your intuitive inspiration. 

Light’s ideas and stories are profoundly motivating, and I hope this interview will encourage you to understand the depth of what is possible for you. You’re going to learn about positive thinking, channeling discipline, and so much more. Click play, listen in, and enjoy this interview with Light Watkins! 

In this episode you’ll discover:

  • The two main ways that we deal with stress. 
  • How expanding your awareness can help you cope with negative thoughts.
  • The importance of serving others. 
  • Why bad outcomes are often a product of unaligned priorities.
  • What our most valuable asset is. 
  • Creative ways to hold yourself accountable. 
  • The truth about discipline. 
  • How a meditation practice can bring value to all areas of your life. 
  • Why stress can block you from doing the things you want to do. 
  • What inspiration actually is and where it truly comes from.
  • How being present can help you find your inspiration. 
  • The difference between ego and legitimate inspiration. 
  • What the displacement theory is. 
  • The two different directions that life can take us.
  • How your internal guidance is like a GPS.
  • One huge misconception about successful people. 
  • The power of taking the first step toward your goals.

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May 26, 2021
TMHS 480: Taking On The Psychological, Financial, & Social Fallout From COVID - With Guest Abel James
01:31:08

For over a year now, many folks have spent a substantial amount of time locked inside their homes. While many public officials have urged staying home for the sake of health, this type of drastic, long-term lifestyle shift can have serious ramifications on our overall wellness. Staying inside can contribute to poor sleeping habits, physical inactivity, and other routines that negatively impact our bodies, ultimately leaving us more susceptible to infections.  

The basis of human health simply comes down to a few principles. The most foundational habits can cumulatively have the biggest impacts on your health. That’s why now more than ever, it’s critical to stay hydrated, get quality sleep, move your body, and eat nutritious foods.

Today’s guest, Abel James is here to share about getting back to basics with our health and lifestyle choices. This episode also contains powerful conversations about becoming the ultimate authority of your own wellness, keeping an awareness about your biases, and how to bring finances into the realm of holistic health. Enjoy! 

In this episode you’ll discover:

  • The number one health issue we’re facing right now. 
  • What percentage of people have gained weight over the past year.
  • Why the answers to our biggest health problems have simple solutions. 
  • The importance of bioindividuality and personalized medicine. 
  • How to integrate small habits into your routine. 
  • Why now is a great time to start a business. 
  • A history of our financial system, and how the dollar is becoming increasingly worthless.
  • Why you should consider diversifying your cash flow, and why financial health matters.
  • What it means to be cognizant of your media diet.
  • How to detach from fear-based messaging. 
  • Important nutrients to incorporate into your diet for immune health.
  • Why simple, preventative health principles are so powerful. 
  • The power of reading books. 
  • How to flip the paradigm and take authority over your own health. 
  • Why Western medicine is not centered on healing. 
  • The effects of wearing masks for children. 
  • How and why to incorporate positive music into your routine.
  • Tips for dealing with negative energy, and the power of humanizing our conversations.

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May 22, 2021
TMHS 479: How Body Weight Gets “Stuck” In Place & The Truth About Diabesity - With Guest Jonathan Bailor
01:28:39

Most people believe that weight loss is a simple science of calories in, calories out. However, our bodies have a deep, intrinsic intelligence that is much more complex than simple math. Health is a holistic culmination of many systems and factors, including gut health, hormones, emotions, and much more. 

One of the pioneers in dispelling the calorie management myth is Jonathan Bailor. Jonathan is a New York Times Bestselling author, a self-proclaimed evangelist for experts, and a filmmaker. On this episode of The Model Health Show, Jonathan is sharing insights from his new movie, Better. 

You’re going to learn about the hidden factors contributing to our diabesity epidemic and how we can start to unlock our body’s innate healing mechanisms. Jonathan is sharing how shame ties into health problems, how your body’s set point works, and the powerful link between emotional motivation and actionable change. So listen in and enjoy this interview with the incredible Jonathan Bailor! 

In this episode you’ll discover:

  • What epicaloric controllers are.
  • The role that the microbiome plays in obesity. 
  • What diabesity is. 
  • Why we need to consider how we approach diabesity.
  • What medical literature suggests about obesity and diabetes.
  • Why we need to stop treating obesity as a character flaw.
  • The definition of set point theory. 
  • Why our bodies (and all living things) are constantly trying to maintain balance.
  • What the cure for diabesity is.
  • The three components of the body that regulate the set point. 
  • How a series of feedback loops in the body can impact how much you weigh.
  • Why neurological inflammation can impact body weight.
  • How to support your body’s natural healing mechanisms. 
  • The cultural and genetic reasons behind the obesity epidemic.
  • How shame ties into weight problems.
  • Why healing trauma can help improve your health.
  • How emotion and behavior change are linked. 

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May 19, 2021
TMHS 478: How Clothing, Cooking, & Culture Controls Our Movement - With Guest Katy Bowman
01:45:33

We know that sedentary behavior is one of the largest contributors to many preventable diseases and ailments. Compared with generations before us, we spend an increasing amount of time being inactive. Thanks to technology, modes of transportation, and societal norms, it’s easier than ever to be sedentary. 

However, we were designed to move. In fact, our bodies and our genes expect us to get physical activity on a regular basis. Today’s guest, Katy Bowman is back on The Model Health Show to talk about how we can create a culture of movement within our homes to set our families up for meaningful activity. Katy is a biomechanist, a bestselling author, and a leader in the Movement movement. 

On today’s show, Katy is sharing powerful tips from her new book, Grow Wild. You’re going to learn about how to effortlessly fit movement into your daily routines, how to get your whole family moving, and how to change the way you think about exercise. I truly hope you gain a lot of value and empowerment from this interview with the one and only, Katy Bowman.

In this episode you’ll discover:

  • How movement impacts your entire body, down to your cells.
  • The metabolic effects of being sedentary.
  • What a movement drought is, and how mandates have worsened our activity levels.
  • How stacking can help you incorporate more movement into your routine. 
  • Why multitasking doesn’t work. 
  • How to create a celebration or ceremony around movement. 
  • What a container for movement is.
  • The problem with our culture’s lack of permission for movement. 
  • How to reframe and reevaluate movement in your own home.
  • Why you should write a personal mission statement.
  • What mechanical nutrients are.
  • The definition of mechanotransduction, and how it works.
  • Why we should consider movement a critical nutrient. 
  • What movement hunger is. 
  • How our bodies adapt to sitting and other sedentary behaviors.
  • Why we have to stop separating ourselves from nature.
  • What makes walking a nutrient dense movement 
  • The benefits of walking, and realistic ways to fit it into your routine. 
  • What the number one driver of movement is. 
  • The power and function of the human jaw.
  • What a snacktivity is.
  • How our clothing can hinder our movement and functionality. 

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May 17, 2021
TMHS 477: Covid mRNA Medications: The Peer-Reviewed Evidence -With Guest Dr. Ron Brown
02:00:19

The key to good health is making informed decisions. Whether we’re talking about nutrition, movement, supplements, or medication, it’s important that you have all of the information available so that you can make an educated decision. The problem is that all of the relevant data isn’t always easy to find. 

Reading research studies can be confusing unless you have an understanding of certain terms and equations. In fact, some studies are even purposely complex and misleading. On this episode of The Model Health Show, Dr. Ronald Brown is here to share his recent work on reporting bias in COVID-19 vaccine clinical trials. 

You’re going to learn about an important distinction between relative risk reduction and absolute risk reduction. Dr. Brown is sharing pertinent information about reporting data, clinical trials, and mRNA technology. I hope this episode gives you insight into clinical research and how it is presented to the public so that you can make more informed decisions about your health. Enjoy! 

In this episode you’ll discover:

  • The difference between a healthcare system and our current sick care system.
  • Why Dr. Brown chose to write a study on absolute risk reduction. 
  • An important distinction between relative risk reduction and absolute risk reduction.
  • What breakthrough infections are, and how they can affect reporting data. 
  • How a randomized trial works, and why it’s the gold standard. 
  • What the absolute risk reduction is in the two major COVID-19 vaccines.
  • How to calculate relative risk reduction. 
  • What you need to know about the participants in clinical trials. 
  • Why an observational study cannot determine causality. 
  • What the healthy vaccine bias is. 
  • Which agencies are responsible for disseminating information to the public.
  • How the case definitions have evolved over time.  
  • Why mRNA technology is theoretical. 
  • What the mucosal immune system is.
  • The definition of nutritional immunology.
  • Why we need to consider what’s causing coronavirus infections. 
  • How mortality studies work, and why they aren’t dependable. 
  • Statistics on comorbidities in the United States. 

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May 11, 2021
TMHS 476: Vitamin D Masterclass: The Sex, Cancer, & Covid Connection
01:17:59

In the United States it’s estimated that over 40% of our citizens are vitamin D deficient. Vitamin D is one of the most powerful and complex nutrients needed to maintain health of the human body. As a steroid hormone, vitamin D plays a vital role in immune function, bone health, protection against cancer, cardiovascular health, and much more. 

On this episode of The Model Health Show, you’re going to learn how the human body processes, converts, and stores vitamin D. We’re going to talk about the role that vitamin D plays in major organs and systems, and how vitamin D can decrease susceptibility to many chronic diseases and infections. 

You’re also going to learn about seven major factors that can influence your body’s absorption of vitamin D. We’re going to cover sun exposure, supplementation, as well as real food sources of vitamin D. This masterclass episode is packed with science and actionable tips you can use to optimize your vitamin D levels. So listen in, take good notes, and enjoy the show!

In this episode you’ll discover:

  • What vitamin D is, and its vital functions in the body.
  • The two major ways we can absorb vitamin D. 
  • How your body processes sunlight and converts it into vitamin D. 
  • Which form of vitamin D is usable in the body. 
  • The role that the kidneys play in vitamin D conversion. 
  • Which nutrient is critical for calcium absorption.
  • How vitamin D plays a role in sexual function. 
  • The link between vitamin D deficiency and autoimmune diseases. 
  • How vitamin D interacts with our DNA.
  • What immunomodulation is. 
  • The role that vitamin D plays in destroying cancer cells. 
  • How vitamin D deficiency is linked to COVID-19 infection rates. 
  • Why vitamin D can aid in COVID-19 recovery. 
  • How much vitamin D supplementation is appropriate. 
  • The complex relationship between fat cells and vitamin D.
  • Seven major factors that influence the way our bodies make and utilize vitamin D.
  • What percentage of Americans are vitamin D deficient.
  • The most efficient time of day for converting UVB rays into vitamin D. 
  • Real food sources of vitamin D. 

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May 09, 2021
TMHS 475: The Shocking Connection Between Covid, Sedentary Behavior, & Obesity - With Guest Mike Mutzel
01:34:24

If we define health as the absence of disease, that makes the United States among the unhealthiest countries in the world. With rising rates of obesity, diabetes, and heart disease, we have a serious problem with lifestyle-related illnesses in our country. When the cards are stacked against folks in that way, it’s hard to stand a chance when faced with the risk of infection. 

How do we address this underlying susceptibility to viruses and work toward healthier communities in a more sustainable, all-inclusive way? Today’s guest, Mike Mutzel, is here to shed light on this important and timely topic. You’re going to learn about how health disparities lead to higher infection rates and worse outcomes, the root causes of our main health problems, and what we can do to become healthier and more resilient. 

This episode contains discussions on the power of exercise, what lifestyle habits make vaccines more effective, the incredible inner workings of the human immune system, and realistic practices you can integrate to help your body become as strong and protected as possible. So listen in, take good notes, and enjoy this interview with the one and only, Mike Mutzel! 

In this episode you’ll discover:

  • The link between exercise habits and COVID-19 outcomes. 
  • How chronic low-grade inflammation impacts the functionality of the immune system.
  • What you need to know about how your immune system works. 
  • The link between vaccine efficacy and obesity.
  • How a vaccine actually works.
  • What studies show about healthy lifestyle changes and flu shot efficacy.
  • Mike’s personal experience with contracting COVID-19.
  • The link between olfactory nerve atrophy and cognitive impairment. 
  • How healthy living impacts herd immunity. 
  • The definition of the innate immune system and the adaptive immune system. 
  • How immunological memory works. 
  • Why quarantine has disproportionately affected the most vulnerable people. 
  • What you need to know about viral load and disease trajectory.
  • The link between vitamin D levels and immune function. 
  • How an mRNA vaccine works. 
  • Why sustainable healthy living practices are the path forward.
  • The effects of disposable face masks on the environment. 
  • What we need to consider about excessive use of hand sanitizers.
  • Why it’s healthy to question things and look at counterevidence. 

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May 05, 2021
TMHS 474: Finding Lasting Love, Investing In Yourself & The Truth About Visualization - With Lisa Nichols
01:38:23

Have you ever thought about what holds you back from realizing your dreams? What are the deeply engrained limiting beliefs that stop you from creating the life you want to live? Today’s guest is here to help you unpack these questions so that you can take purposeful action toward your goals.

Lisa Nichols is a best-selling author, a millionaire entrepreneur, and one of the most-requested motivational speakers in the world. Her insights and experiences are enlightening, inspirational, and have helped thousands of folks realize their infinite power. On this episode of The Model Health Show, Lisa is diving into topics like taking personal permission, developing a contagious energy of certainty, doubling down on your dreams, and how to attract healthy, vibrant relationships. 

Lisa has a profound ability to inspire you to clarify your ways of thinking, to remind you of your innate potential, and to motivate you to create abundance. I hope you are open to receiving all of these gifts today. So listen in, take good notes, and get ready to improve your mind with the one and only, Lisa Nichols! 

In this episode you’ll discover:

  • The biggest barrier holding you back from creating the life that you want.
  • What it means to replace familiar discomfort with a new possibility. 
  • Why being willing to take a risk on yourself is the key to success.
  • What it means to have an energy of certainty. 
  • How to reverse-engineer the outcome you envision.
  • What the law of attraction is, and how to make it work in your life.
  • A common misconception about the law of attraction.
  • Why you should double your dreams.
  • What guided visualizations are.
  • The importance of adding a feeling to your visualizations.
  • Why leadership is a choice. 
  • The biggest place that we start compromising what we deserve.
  • An important distinction between keeping score and keeping track. 
  • Why it’s not your partner’s job to complete you. 
  • How to attract the kind of partner that you want (and why it takes work).
  • What it means to put yourself at the front of your line.
  • Why you have to leap with fear. 

Items mentioned in this episode include:

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May 03, 2021
TMHS 473: 7 Ways To Find More Peace, Purpose, & Power Through Meditation
01:15:01

“Meditation is like a gym in which you develop the mental muscles of calm and insight.” -Ajahn Brahm

While the popularity of meditation is on the rise, it’s important to note that meditation has been practiced in many cultures around the world for thousands of years. The term meditation applies to a wide variety of diverse practices, both ancient and new. Research shows that meditation has numerous profound benefits on emotions and stress levels, the circulatory system, immunity, and much more. 

On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s foremost experts on the topic of meditation. You’ll learn the impacts that meditation can have on the brain and nervous system, tips for cultivating a healthy meditation practice, and how mindfulness can make you a better person, inside and out.

You’re also going to learn practical tips for getting started in meditation, the truth about common misconceptions, and how meditation science is always evolving. Whether you’re a meditation expert or novice, I hope this episode provides you with inspiration and insights to create a mindfulness practice that works for you. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • How to create real long-term changes by taking control of your inner world. 
  • The Albert Einstein quote that changed my life. 
  • What meditation actually is. 
  • The importance of living your life intentionally. 
  • What intention deficit disorder is. 
  • The root of the word meditation. 
  • Why there is no such thing as a bad meditation practice.
  • How meditation can help you better express yourself. 
  • Why humans are energetic fields. 
  • Tips for getting started with meditation. 
  • What a mantra practice is, and why it’s so powerful.
  • The powerful effects that meditation has on the brain. 
  • What spiritual fitness is. 
  • The importance of recognizing meditation as a skill.  
  • Why it’s beneficial to be specific with our language when talking about meditation. 
  • One critical question you should ask yourself after a meditation practice. 
  • Why consistency is important when cultivating a meditation practice. 
  • How to become more efficient at meditating. 
  • The reason why there is sometimes an emotional release during meditation.
  • How meditation can allow the body to rest and restore. 

Items mentioned in this episode include:

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Apr 28, 2021
TMHS 472: Consequences of Unnatural Food, Water Fasting, & Metabolic Healing - With Guest Dr. Alan Goldhamer
01:28:15

Much like the array of diets that are available, fasting also comes in different varieties and flavors. Depending on your state of health and your goals, fasting can be a powerful tool at your disposal. When done correctly, fasting has been shown to have a positive impact on body composition, hormone levels, and brain function. 

Today’s guest, Dr. Alan Goldhamer, is the founder of TrueNorth Health Center. TrueNorth is the largest facility in the world that focuses on medically supervised water-only fasting. Dr. Goldhamer is here to share the science behind water-only fasting, including the benefits, process, and protocol. 

You’re going to learn how fasting can be used as a tool for achieving optimal health, and what types of patients achieve the best results from water-only fasting. This episode also contains conversations on the imbalance in conventional medicine, why the Western diet contributes to disease, and the importance of microbiome health. Dr. Goldhamer is a true expert in the field of fasting; I hope his insights will remind you of your body’s innate power to heal and achieve balance. 

In this episode you’ll discover:

  • What the body’s number one energy requirement is. 
  • The percentage of US citizens that are metabolically flexible. 
  • My personal experiences with fasting. 
  • What medically supervised water-only fasting is. 
  • Why fasting doesn’t fit into the conventional medicine paradigm. 
  • The roots of the word radical.
  • What percentage of COVID-19 deaths were accompanied by comorbidities.
  • The difference between intermittent fasting and long-term fasting.
  • How fasting can improve insulin sensitivity and type 2 diabetes.
  • Why long-term fasting is associated with lower blood pressure. 
  • How fasting can reduce inflammation markers. 
  • What autophagy is. 
  • How you can restore gut health through fasting. 
  • What an SOS-free diet is. 
  • How salt consumption can lead to overeating. 
  • An important distinction between fasting and starving. 
  • Who fasting is for (and who should avoid it). 
  • What types of body fats are eliminated through fasting. 
  • Why appropriate refeeding is so important after a fast. 
  • The history of fasting.

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Apr 20, 2021
TMHS 471: Superfoods With Strange Effects On The Human Body
01:12:44

Have you ever wondered why onions make you cry? Or why asparagus makes your urine smell? Why does pineapple make your mouth tingle? Today we’re going to dive into the science behind some of these strange interactions that food can have with the human body. 

On this episode of The Model Health Show, we’re demystifying some of the effects that certain whole foods can have on our bodies. You’ll learn about the chemical reactions that prominent food compounds can trigger, as well as some of the benefits that can accompany these foods. 

We’re also going to discuss palate changes, how cravings evolve, and the regenerative power of food. This episode is an interesting look into the variety of ways food impacts our bodies, and why eating intentionally can be so powerful. I hope this episode is both entertaining and informative. Enjoy! 

In this episode you’ll discover:

  • What reflex tears are, and why cutting onions activates them.
  • The specific enzymes in onions that irritate the eyes. 
  • What quercetin is, and why you should incorporate it in your diet.
  • The importance of consuming prebiotics. 
  • What PYY is, and the role it plays in appetite regulation. 
  • The roles and responsibilities of the hormone GLP-1.
  • How asparagus consumption can help reduce inflammation. 
  • Why some people don’t like vegetables.
  • What percentage of the population are supertasters.  
  • The definition of fungiform papillae.
  • How nutrient deficiencies can impact your sense of taste. 
  • Simple, realistic ways to add more vegetables into your diet.
  • How changing your palate actually works. 
  • What the main compound is in spicy foods.
  • Why eating spicy food can stimulate your endorphins. 
  • How capsaicin can shift your body fat ratio. 
  • What bromelain is, and how it can affect the immune system. 
  • The definition of post-ingestive feedback. 
  • How cravings have evolved over time. 
  • What it means to heal your palate while still enjoying foods you love. 

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Apr 18, 2021
TMHS 470: What’s Really Causing The Susceptibility To COVID-19? - With Guest Dr. William Li
01:15:29

The human body is profoundly strong, powerful, and resilient. It is literally designed to heal, bounce back, and fend off disease. When you think about it, it’s incredible that our bodies have the capacity to heal broken bones and repair damaged tissue. Every single day, our bodies are repairing cells, renewing, and striving for balance.

At a time when having a healthy immune system is of upmost importance, it’s critical that we understand our body’s natural defense systems and how to fortify them for optimal health. On today’s show, pioneering physician and author Dr. William Li is back to share groundbreaking science on the body’s five natural health defense systems. 

You’re going to learn about the role that blood vessel health plays in disease and infection rates, and how to eat to optimize your body’s five natural health defense systems. Dr. Li is sharing empowering evidence to help you beat disease and infection. Now more than ever, I hope this information will inspire you to support your body’s defense systems so you can live your best life. Enjoy! 

In this episode you’ll discover:

  • What percentage of people hospitalized with COVID-19 were overweight or obese.
  • The link between COVID-19 infection and blood vessel damage.
  • Why preexisting conditions like obesity and diabetes increase COVID-19 susceptibility.
  • What endothelial disfunction is, and how it relates to viral infections. 
  • The definition of microvirome. 
  • Our body’s five hardwired health defense systems, and how they work.
  • What keeps us from getting sick more often. 
  • The definition of vascular endothelial growth factor. 
  • How cancer cells can hijack the body’s vascular system and grow blood vessels. 
  • The role that blood vessel growth has in recovering from long COVID.
  • How to protect your blood vessels with food. 
  • The importance of pairing modern medicine with healthy eating habits.
  • How a compound in baby broccoli can help your body respond better to vaccines.
  • Specific ways to optimize your body’s five natural health defense systems with food. 
  • Which food can double the amount of stem cells in your blood stream. 
  • How sunflower seeds can improve your telomere health. 

Items mentioned in this episode include:

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Apr 14, 2021
TMHS 469: Adaptation Energy & Meditation For Better Performance - With Guest Emily Fletcher
01:11:27

“You are not a helpless victim of your own thoughts, but rather a master of your mind.” – Louise Hay

Your mind is a deeply, amazingly powerful entity. Your thoughts have the ability to influence your outcomes, including your ability to heal, grow, and implement change. But many of us discount the power of our incredible minds, either out of hesitancy or complacency. 

With intentionality and focus, you can harness the power of your mind to improve your life in every way. Because your thoughts create connections in your brain, being conscious about the way you think is critical for creating positive outcomes. On today’s show, you’re going to learn about the power of your mind and how meditation can help you reach your goals. 

Today’s guest is Emily Fletcher, a meditation teacher and founder of Ziva Meditation. Emily is here to share the numerous mental and biochemical effects of meditation, and why a meditation practice is also beneficial for children. You’re going to learn about dealing with a wide spectrum of emotions in a healthy way, and how to channel your innate power to manifest your dreams.  

In this episode you’ll discover:

  • How Emily got exposed to meditation, & why she decided to study it.
  • Why meditation is the solution to unnecessary suffering.
  • How meditation can clear out old, accumulated stresses.
  • The 3 M’s of Ziva Meditation.
  • Why simple meditation can be the most profound.
  • How meditation can improve sleep latency.
  • The problem with the prevalent chronic low grade stress loads.
  • What adaptation energy is, and why it matters. 
  • The benefits of meditation for kids. 
  • How common parenting methods can often suppress children’s emotions.
  • The importance of holding space for the magnitude of emotions.
  • What it truly means to surrender. 
  • Why meditation can help you increase neuroplasticity.
  • The number one question you should ask yourself after meditating. 
  • How getting out of fight or flight mode can help you realize your dreams. 
  • What the word Ziva means. 

Items mentioned in this episode include:

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Apr 07, 2021
TMHS 468: Circadian Medicine, Circadian Fasting, & How To Stop Being So Effing Tired - With Dr. Amy Shah
01:25:13

In recent years, fasting has made a lot of headlines. Like many other ways of eating, fasting has been both championed and demonized in popular culture. But what if we didn’t think of fasting as an extreme diet or trend? Instead, what if we considered fasting as a way of returning to our roots and reclaiming our biological processes? 

Until recently, fasting in sync with the circadian rhythm is something that humans have done for hundreds of years. Eating exclusively during daylight hours is a natural, innate habit for humans—in fact, it’s how we evolved. Our bodies naturally function in accordance with our intrinsic circadian rhythm, and digestion is an important part of that process. Fasting, specifically circadian fasting is an essential way we can tune into our inherent biological functions and behave in a way that our genes expect. 

Dr. Amy Shah is here to unpack the power of the circadian rhythm and how it impacts our digestion, hormones, and other biological processes. Dr. Shah is a double board-certified physician who specializes in fasting, balancing hormones, and gut health. Her new book, I’m So Effing Tired offers solutions to beat burnout and optimize energy levels through the power of circadian fasting. On this episode of The Model Health Show, she’s sharing the science and tips you need to tap into your natural energy levels and operate at your highest capacity. Enjoy! 

In this episode you’ll discover:

  • How the circadian rhythm affects our energy levels.
  • The impact technology has on our circadian rhythms. 
  • How constant eating and light exposure can disturb our internal clocks over time.
  • Why daylight saving time is antiquated and ineffective.
  • The incredible roles and responsibilities that melatonin has in our bodies.
  • What our energy trifecta is.
  • How our hormones impact our energy levels.
  • The importance of putting a focus on sleep quality. 
  • Why making burnout a badge of honor has hurt our health. 
  • How you can use fasting as a tool to achieve balance.
  • What methods of natural self-care are, and how they’ve gotten lost in our society.
  • How fasting can optimize gut communication, and why it matters.
  • Why you should aim to get natural light during the day. 
  • The power of having a solid, consistent evening routine. 
  • What percentage of your genes work on a circadian pattern.
  • Why circadian fasting is a natural process (and how it differs from intermittent fasting). 
  • The importance of turning off your metabolic switch. 
  • Which macronutrient is the most overlooked. 
  • What women need to consider before fasting. 

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Apr 04, 2021
TMHS 467: How Fat Burning Actually Works & Nutrition That Impacts The Process
01:10:50

You probably know a thing or two about how to lose fat, but have you ever stopped to consider how fat loss actually works? Burning body fat is a complex, fascinating physiological process that involves multiple organs and systems in the body. Today, I’m going to take you through the process of how losing fat occurs in the human body. 

On this episode of The Model Health Show, I’m taking you behind the scenes of fat loss. We’re going to discuss how fat burning actually happens in the body, and the science and evolution of fat storage. You’re also going to learn about specific nutrients and foods that can help you optimize your body composition.  

This information is here for you to gain a deeper understanding of how fat loss occurs, and to empower you to make informed decisions when it comes to your nutrition. You’re going to gain a deeper understanding of the role and function of fat, and how to use this knowledge to your advantage. I hope this information brings you immense value and insight to help you reach your goals. 

In this episode you’ll discover:

  • How body fat functions as part of the endocrine system.
  • The link between your metabolism and body fat. 
  • What you need to know about the quantity and function of fat cells in the body.
  • How fat cells actually enable human survival and evolution. 
  • What fat cells are designed to do. 
  • The three types of storage fats, and how they operate.
  • What conditions and risk factors are associated with carrying extra visceral fat. 
  • The link between intramuscular fat and insulin sensitivity. 
  • What brown adipose tissue is, and how it impacts the metabolism. 
  • In which parts of the body brown fat typically accumulates.
  • What actually gives brown fat its color. 
  • An important distinction between beige fat and brown fat.
  • Why the body’s usage of energy is like a currency system.
  • The hierarchy in which your body utilizes fat. 
  • How lipolysis and lipogenesis occur. 
  • An analogy of fat loss, and how fat can move in and out of the body. 
  • What hormone-sensitive lipase is.   
  • The percentage of your body weight that is comprised of mitochondria.
  • How the thyroid gland is involved with fat loss.
  • The complex process in which fat is dissolved. 
  • How shifting your macronutrient ratios can aid in fat loss. 
  • Specific foods and nutrients that can increase your body’s fat burning process.

Items mentioned in this episode include:

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Mar 30, 2021
TMHS 466: How To Find Your Zone Of Fire & Achieve Uncommon Success - With Guest John Lee Dumas
01:16:06

One component of health and wellness that is often overlooked is our work. In fact, studies show that higher incomes are a proven determinant of better health. Having career satisfaction and the means to support your family can influence a multitude of health factors, including your lifespan. 

I truly believe that each and every one of us holds the innate power and capacity to create work that fulfills us, serves our communities, and allows us to live comfortably. If you’ve ever wanted to learn more about entrepreneurship, my friend John Lee Dumas is one of the best resources I can share with you. In his new book, The Common Path to Uncommon Success, John is spelling out his clear-cut, actionable framework to creating fulfilling and profitable work. 

On this episode of The Model Health Show, you’ll learn about identifying your big idea, the power of mentorship, taking action, and why career satisfaction is a key factor for health and wellness. John is sharing proven and practical strategies you can use to focus on a vision, tap into your greatness, and reach your goals. Enjoy! 

In this episode you’ll discover:

  • How career and finances can influence your health outcomes.
  • What inspired John to write The Common Path to Uncommon Success.
  • The very first step to finding success. 
  • Why career fulfillment can help you reach your health goals. 
  • How John started a successful podcast and set himself apart from his competitors.
  • Why most people fail when trying to identify their big idea.
  • The importance of discovering and serving a core niche. 
  • Why passion alone is not enough for a sustainable career idea. 
  • How to find the perfect mentors to help you reach your goals. 
  • What the true motivation is behind writing a book. 
  • The value of getting involved in a mastermind. 
  • Why your content production plan is terrible. 
  • The link between perfectionism and fear.
  • What it means to choose your hard.  

Items mentioned in this episode include:

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Mar 24, 2021
TMHS 465: Metabolic Flexibility & The Truth About Intuitive Fasting - With Guest Dr. Will Cole
01:11:19

Metabolic and inflammatory conditions are running rampant in the US. Conditions like obesity, heart disease, and insulin resistance seem to become more prevalent year after year. While the statistics are staggering, it’s important to note that oftentimes the most simple, natural, and innate strategies for healing are also the most effective.

On a biological level, fasting in sync with the circadian rhythm is part of how humans evolved. But with the advent of 24-hour drive thrus, delivery services, and our overall constant access to food, we’ve become far removed from the concept of fasting. On the other hand, many people have come to associate fasting with restriction and deprivation. Today’s guest, Dr. Will Cole is here to change the narrative on what fasting means and how it can function as a tool to better your life.

You’re going to learn about metabolic flexibility and intuitive fasting, and how they can help you improve your energy levels, burn fat, reduce inflammation, and more. Best of all, you’re going to learn how to get more in tune with your body and improve your quality of life in a natural, intuitive way. So listen in, and let Dr. Will Cole show you how. 

In this episode you’ll discover:

  • What metabolic flexibility is, and why it’s essential to human health. 
  • How our ever-changing world has created a genetic-epigenetic mismatch. 
  • The power of giving your body a break to repair and renew. 
  • How eating around the clock is causing an epidemic of gut health problems.
  • An important distinction between calorie restriction and fasting.
  • The main reason why most diets fail.
  • How to get more sustainable, longer lasting energy.
  • Why Renaissance doctor Paracelsus called fasting “the physician within.” 
  • What the heart of functional medicine is.
  • The importance of experimenting with and adjusting your ways of eating.
  • Why intuitive fasting is a vital tool. 
  • How gut health factors into overall health. 
  • What you need to know about inflammation.
  • The definition of autophagy, and how to support its function.
  • What TRF stands for. 
  • A template for easing into fasting, and how to make it innate. 
  • The link between weight loss and getting healthier.   

Items mentioned in this episode include:

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Mar 16, 2021
TMHS 464: The Ingredients For Greatness - With Guest Laila Ali
01:23:51

“There is only one thing that makes a dream impossible to achieve: the fear of failure.” – Paulo Coelho 

No one enjoys failing, but failure is an inherent part of being human, trying new things, and growing. If the fear of failure stops you from chasing your dreams, that’s a problem. So how do we reframe the way we think about failure, and use it as a tool to ultimately achieve more? 

Today’s guest, Laila Ali, has a refreshing perspective on failure, following your heart, and creating your own unique path to health and success. On this episode of The Model Health Show, she’s sharing her journey to becoming a four-time undefeated boxing champion and advocate for health and wellness. 

This episode includes compelling anecdotes about following your dreams, overcoming the fear of failure, and setting aside time each day to take care of yourself. Laila’s story is a powerful testament to what you can accomplish if you are driven, focused, and committed. I hope this episode serves as a reminder of how innately and uniquely powerful you are. Enjoy! 

In this episode you’ll discover:

  • How Laila became passionate about boxing.
  • Why Laila’s father actually discouraged her from becoming a professional boxer.
  • The importance of following your heart, even when others disagree.
  • Why not fearing failure is a superpower.
  • How reframing what failure means can help you reach your goals. 
  • What it’s like to find your own identity as the child of a famous athlete.
  • The power of setting boundaries and having the confidence to find your own path.
  • How getting involved in boxing helped Laila appreciate health on a holistic scale.
  • What it means to understand your level of exposure.
  • How getting your health under control can change future generations.
  • Why pursuing health is an individualized quest. 
  • The three pillars of Laila’s lifestyle. 
  • How Laila got interested in cooking.
  • Why you need to be cognizant of what you commit to, and the power of saying no. 
  • What Laila’s workout routine looks like. 
  • The value of scheduling time to take care of yourself. 

Items mentioned in this episode include:

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Mar 10, 2021
TMHS 463: The Mind Vs. The Brain & Cleaning Up Your Mental Mess - With Guest Dr. Caroline Leaf
01:33:34

One of the most important conversations we can be having at this time in human history is how to prioritize our mental health. And while it’s generally accepted that mental health struggles are something that we fall victim to, we actually have an immense amount of power and authority over our minds. Neuroscience is such a fascinating, ever-evolving topic, and it’s one that is deeply empowering.

Today’s guest, Dr. Caroline Leaf, is a cognitive neuroscientist, a bestselling author, and an expert in all things mind and mental health. On this episode of The Model Health Show, Dr. Leaf is sharing incredible insights from her new book, Cleaning Up Your Mental Mess. You’ll learn important distinctions between the mind and the brain, how to heal from mental trauma, and five steps to build a better brain. 

We’re also discussing mental health and its implications on preventable diseases, how to cope with negative emotions, and so much more. This is one of my favorite episodes to date, and I hope this message resonates with you and reminds you how powerful you truly are. So click play, take good notes, and enjoy the show! 

In this episode you’ll discover:

  • How Dr. Leaf got into the neuroscience field.
  • Powerful stories of how the brain can heal from trauma.
  • The problem with making mental health struggles part of your identity.
  • How most preventable diseases are driven by the mind. 
  • Why identifying with a toxic label can influence your cognitive ability.
  • The difference between being depressed and experiencing depression.
  • How antidepressants work, and the effects of their advent.
  • What iatrogenic problems are. 
  • The difference between the brain and the mind. 
  • How your thoughts resonate into your cells.
  • What you need to understand about negative emotions. 
  • The importance of deep thinking.
  • How neurogenesis occurs in your sleep, and what those cells are for. 
  • What brain building is, and how often you should do it.
  • How your conscious mind and unconscious mind communicate.
  • 5 steps to manage your mind. 
  • How many days it actually takes to form a new habit.
  • One of the most important roles your telomeres have. 

 

Items mentioned in this episode include:

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Mar 03, 2021
TMHS 462: 5 Critical Keys To Unlocking More Energy - With Guest Dr. Steven Gundry
01:08:10

On the shelves of every grocery and convenience store across the US, there’s no shortage of products created specifically for boosting low energy. Energy drinks, shots, bars, and even pills have been largely normalized. However, feeling so fatigued that you’d consider reaching for these products is by no means normal. 

Instead of putting a bandage on the problem, it’s important that we understand what’s going on behind the scenes of energy production and expenditure. In The Energy Paradox, Dr. Steven Gundry offers an insightful perspective on how gut health, inflammation, and energy are intertwined. Today he’s back on The Model Health Show to discuss the problem with chronic fatigue, and real solutions you can use to increase energy production and feel your best. 

You’re going to learn the mechanics of how our Western eating habits overload our mitochondria, how levels of chronic inflammation drain our energy, plus important insights on the function of the immune system and microbiome. As always, Dr. Gundry is bringing invaluable knowledge and an actionable plan forward. Enjoy! 

In this episode you’ll discover:

  • The meaning behind the title, The Energy Paradox.
  • How many hours per day the average American spends eating. 
  • Why overeating is like a traffic jam in our mitochondria.
  • The problem with normalizing levels of fatigue.
  • How inflammation is like a chronic fire.
  • The connection between low energy and leaky gut.
  • Why adopting an anti-inflammatory diet is often not enough.
  • How consuming a seasonal diet can affect your microbiome. 
  • What postbiotic means.
  • The importance of vitamin D for immune health. 
  • A distinction between vitamin D2 and D3.
  • What it means to eat your sunscreen. 
  • The number one cause of all preexisting conditions.
  • What percentage of the immune system is in the gut. 
  • How to introduce time restricted eating. 
  • Why you might want to consider eating mono-meals for breakfast.
  • How stressful life events can trigger leaky gut. 
  • What an energy snack is, and how exercise can heal your gut. 

Items mentioned in this episode include:

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Feb 28, 2021
TMHS 461: Psychosomatic Effects Of COVID-19, Lack Of Transparency, & Dangerous Outcomes
01:55:39

“The most common way people give up their power is by thinking they don’t have any.” -Alice Walker 

Over the past year, a lot has changed. Many of us have had to pivot our work situations, how we educate our children, and how we connect with our loved ones. Some folks have struggled to make ends meet and lost access to important outlets like gyms and therapists. Even worse, some people have experienced loss. 

Pandemic fatigue has set in, leaving many people feeling exhausted, burnt out, and pushed to their limits. And as you can imagine, living in a place of constant stress and fear can take a toll on our health—both mentally and physically. 

On this episode of The Model Health Show, we’re diving back into the studies on COVID-19. You’re going to learn about the psychosomatic effects of the pandemic, including how our immune system responds to our thoughts and emotions. We’re going to talk about how our current climate has politicized science and review recent studies on mask wearing. 

Most importantly, you’re going to learn what you can actually do to protect your health and minimize your risk of infections. I hope this episode emboldens you to take authority and responsibility over your own health. Because at the end of the day, you are the most qualified person to take care of you. 

In this episode you’ll discover:

  • What a psychosomatic condition is. 
  • How stress and fear can actually change our biology.
  • What psychoneuroimmunology is. 
  • The impact that psychological stress can have on the immune system. 
  • How immune cell activity can improve by walking. 
  • The link between preexisting conditions and COVID-19 deaths.
  • What endemic means.
  • The importance of optimizing our immune system so it can work as intended.
  • How the pandemic has affected mental health in children. 
  • The connection between mood disorders and COVID-19 risk. 
  • What a nocebo effect is. 
  • How effective placebos generally are, and why it matters.
  • The importance of activating your lymphatic system through exercise.  
  • How meditation can increase your natural killer cells. 
  • The role sleep plays in the function of the immune system. 
  • Why the pandemic has been politicized, and why that’s a problem.
  • How science gets oversimplified in the media. 
  • Examples of science being suppressed. 
  • What you need to know about observational studies. 
  • The negative side effects of wearing a mask. 
  • What happens to a mask’s efficacy when exposed to moisture. 
  • The importance of taking responsibility for our own health. 

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Feb 24, 2021
TMHS 460: 10 Surprising Secrets To Live Longer & Improve Your Healthspan Today!
01:15:34

Have you ever considered what affects your lifespan? While we used to think that life expectancy was largely determined by genetics, we now know that only about 20% of longevity is from inherited traits. By and large, that means that we hold the power to influence our health and how long we live. 

On this compilation episode, you’re going to hear from ten of the best experts on the topic of longevity. You’ll learn about the basic foundations of longevity like nutrition, exercise, and mental health. We’re also diving into scientific topics like how influencing your microbiome and telomeres can increase your lifespan. 

Most importantly, we’re going to explore how to maximize your longevity so you can live a happier, healthier, and more fulfilled life. I hope this episode arms you with the information you need to create a strong body and mind so you can live the life you desire. Enjoy!

In this episode you’ll discover:

  • The difference between lifespan and healthspan. 
  • What role our microbiome plays in our longevity. 
  • An explanation of telomeres, and what we can do to keep them healthy. 
  • How many categories of longevity genes exist.
  • What it means to eat stressed foods.  
  • The importance of addressing societal norms about aging. 
  • What the oldest form of strength training is. 
  • The power of simplifying your workouts. 
  • How staying in shape can help you prolong your career. 
  • What a cultural portal is. 
  • The true meaning of growing older, and why our beliefs are so powerful.
  • A distinction between strength and power.
  • How exercise can act as a fountain of youth by resetting gene expression. 
  • The link between cortisol and gluconeogenesis. 
  • What the Japanese term “Ikigai” means. 
  • How having a sense of purpose can make you healthier.  

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Feb 16, 2021
TMHS 459: Tame the Hidden Dragons That Control Your Happiness, Habits, & Hang-Ups - With Dr. Daniel Amen
01:16:54

Our powerful, intelligent, efficient brain is at the forefront of everything we do. From movement to memory to emotions, the brain serves many important functions. Yet for some reason, its health and maintenance are often ignored in the conversation about mental health. 

When it comes to research on mental wellness, Dr. Daniel Amen’s experience is unmatched. Dr. Amen is a double board-certified psychiatrist, 12-time New York Times bestselling author, and one of the leading experts on mental health. Today he’s back on The Model Health Show to share powerful insights and strategies from his new book, Your Brain Is Always Listening.

This conversation contains impactful strategies you can use to take control of your emotions, heal from your past, change your habits, and shut down negative thoughts. We can all take the initiative to build stronger minds and better brains. The one and only Dr. Amen is here to show you how. 

In this episode you’ll discover:

  • How the blood brain barrier works. 
  • What one of the biggest culprits of the obesity epidemic is. 
  • How birth order can affect our personality. 
  • What the inner dragons are, and how they can affect your mental health. 
  • An exercise you can do when you’re feeling bad about yourself. 
  • How praising others can help with your own self-criticism. 
  • The value of knowing your life’s purpose and aligning your actions with your goals.
  • What the true definition of mental health is.
  • How to train your brain to think positively. 
  • An essential distinction between social distancing and physical distancing. 
  • The importance of realizing your thoughts aren’t always rooted in truth.
  • Why you might want to designate a different name for your mind.
  • The power of meditation and prayer for spiritual fitness. 
  • What the difference is between your brain’s hardware and software.
  • How other people’s dragons can become contagious.
  • What part of the brain is the dragon tamer. 
  • Why NFL players have 4 times higher risk of depression. 

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Feb 15, 2021
TMHS 458: Clinically Proven Method To Reduce Stress, Improve Sleep, & Feel Empowered - With Guest Jessica Ortner
01:10:32

In our Western culture, it’s no secret that there’s a pill for every ill. And while there’s certainly a time and a place for conventional medicine, it’s important that we recognize the multitude of healing modalities that are available to us. Unfortunately, we live in a culture that considers holistic healing practices radical or far out, but the truth is that many healing practices are thousands of years old and have science to affirm them. 

Specifically, acupressure treatments are rooted in traditional Chinese medicine. In acupressure therapy, pressure is applied to certain meridian points to essentially turn on the body’s natural healing mechanisms. With a 2000+ year track record, this healing method is certainly something worth considering. 

Today’s guest, Jessica Ortner is a New York Times Bestselling Author, producer, and creator of the Tapping Solution Meditation App. Jessica is here to share the fascinating data on tapping and how it can be used to heal anxiety, body image, inflammation, and so much more. I hope this episode inspires you to think outside the box and to approach healing in a holistic way. Enjoy! 

In this episode you’ll discover:

  • What acupressure is, and its history. 
  • The experience that exposed Jessica to tapping.
  • How our emotions can manifest physically in our bodies. 
  • The importance of acknowledging your feelings. 
  • Why achievement and anxiety are often linked. 
  • How relaxation can help you tap into your intuition. 
  • What EFT stands for. 
  • How tapping actually works. 
  • The importance of the psychological aspect of tapping.
  • What the Subjective Units of Distress Scale is.
  • Why we don’t need stress and panic in order to change.
  • How tapping can change your emotions around cravings.
  • Why poor body image is often a generational issue.
  • How tapping can influence the expression of genes. 
  • The influence that tapping can have on immunity and inflammation.
  • Where anxiety comes from, and the importance of helping our bodies feel safe.

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Feb 10, 2021
TMHS 457: Eat These Foods To Improve Your Sleep Quality
01:10:51

If you’ve been listening for a while, you know that I’m passionate about the power of a good night’s sleep. Quality sleep can help reduce your risk of chronic illnesses, improve the function of your immune system, protect your brain health, and so much more. And while getting consistent, quality sleep often comes down to habits, nutrition is also a powerful (and often overlooked) tool you can use to regulate your sleep.

On this episode of The Model Health Show, you’re going to learn about the connection between sleep and your metabolism, and the top nutrients you need to include in your diet to improve your sleep quality. You’ll also hear about the role that your microbiome plays in regulating your sleep, and what you can do to make sure your gut is ready to support high quality rest.  

As always, I’m bringing you all of the science and studies you need, plus attainable, actionable practices you can implement in order to make a positive shift toward becoming better rested. I hope this episode inspires you to prioritize your sleep through your dietary choices and arms you with the information you need to succeed. So click play, take good notes, and enjoy! 

In this episode you’ll discover:

  • The science behind how sleep deficiency impacts your body weight.
  • How sleep deprivation impacts insulin resistance. 
  • The relationship between sleep, hormones, and fat loss. 
  • What cognitive flexibility is, and how a lack of sleep can damage it. 
  • How serotonin levels can affect sleep quality. 
  • In what parts of the body melatonin is produced. 
  • How your microbiome regulates your sleep. 
  • Why potassium is crucial for sleep efficiency. 
  • A list of high potassium foods, and how to incorporate them into your diet. 
  • What you need to know about pesticides in our food supply.
  • How excessive antibiotic use can destroy your gut bacteria.
  • Why your microbiome is like a rainforest.
  • Real food sources of tryptophan, and why you should consume them.
  • How vitamin c can improve your sleep quality.
  • The number one mineral deficiency in the US.
  • How just one alcoholic drink can disrupt your sleep cycles.
  • Two realistic steps you can take to help your body process alcohol faster. 
  • The benefits of Epsom salt baths. 

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Feb 03, 2021
TMHS 456: Superfood Hunting, Sustainability, & Getting Down To Earth - With Guest Darin Olien
01:17:14

Every day when you choose what to put on your plate, you are given the opportunity to nourish your body. Not only that, but our food choices also have implications on our families, our communities, and the planet. It matters where your food comes from, it matters how it’s made, and it matters how sustainable it is. 

That’s why Darin Olien is on a mission to redefine superfoods. Darin is a New York Times bestselling author, an exotic superfoods hunter, and the co-host of Netflix’s hit series, Down to Earth. He’s here to talk about advancing our health with nutrient dense foods and creating a more sustainable food system.

You’re going to hear Darin’s insights on transparency in our food system, the importance and function of clean water, and what makes a superfood super. I hope this interview will inspire you to make more intentional and conscious food choices, and to vote with your dollar every time you have the opportunity. Enjoy! 

In this episode you’ll discover:

  • How Darin became interested in nutrition and superfoods.
  • The inspiration for the show, Down to Earth. 
  • Why transparency is important in our food system. 
  • What is actually in conventional bottled water.
  • How water reacts with other compounds. 
  • What TDS is, and why it matters. 
  • Alternative methods for creating clean drinking water.
  • How oxygenated water works. 
  • What you need to know about estrogen-mimicking compounds. 
  • The link between bottled water and hormone disruption. 
  • What ethnobotany is.
  • The benefits of Barukas nuts. 
  • Important sustainability differences between Barukas nuts and almonds.
  • The power of voting with your dollar. 

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Jan 31, 2021
TMHS 455: The Surprising Truth About Cancer, Carcinogens, & Community - With Guest Dr. Christian Gonzalez
01:19:04

Cancer - the very word in and of itself can put a pit in your stomach. We often think of cancer as an indiscriminate misfortune that randomly occurs. But did you know as little as 5-10% of cancers are determined by our genetics? 

That means that upwards of 90% of cancers are controlled by epigenetic factors, and therefore are in our control. There’s no one better to speak on this topic than Naturopathic Oncologist, Dr. Christian Gonzales. On this episode, Dr. Gonzales is sharing the science behind cancer susceptibility, and how cancer actually occurs in the human body. 

You’re going to learn about the power you have to control your health outcomes, how to hedge your bets against cancer, and why having a sense of community can improve our health. Dr. Gonzales is a true expert in this field, and I hope this episode gives you the knowledge and empowerment you need to become your best and healthiest self for years to come. 

In this episode you’ll discover:

  • How Dr. Gonzales became interested in integrative oncology.
  • What cancer actually is, and how it occurs in the body. 
  • The percentage of cancer cases that are truly genetic. 
  • Why cancer is multifactorial. 
  • How UV light can change your DNA.
  • What genetic instability is, and how it happens over time. 
  • How getting closer to nature can help us prevent cancer. 
  • The importance of following your circadian rhythm. 
  • Why a variety of food is nature’s gift to us. 
  • How antioxidants can protect you from the sun. 
  • Better alternatives to chemical-ridden plastic food storage containers.
  • Why some people are more sensitive to mold. 
  • How to build resiliency against mold. 
  • Which epidemic is more detrimental to our health than smoking.
  • How to attract like-minded individuals into your life.
  • Why trauma can be an obstacle to healing, and how to release it.

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Jan 27, 2021
TMHS 454: The Surprising Truth About Thyroid Health & The Thyroid Reset Diet - With Dr. Alan Christianson
58:29

In recent years, rates of thyroid disease have skyrocketed. And when you think about it, it’s really no surprise. When it comes to managing our health, the thyroid is a relatively overlooked piece of the puzzle. 

This small but mighty butterfly-shaped organ controls a multitude of functions in the body, including metabolism, tissue repair, hormone production, and more. Because the thyroid controls so many mechanisms in the body, a malfunctioning thyroid can cause symptoms like weight gain, fatigue, inflammation, and memory loss. 

While there’s a lack of accessible information about thyroid health, there’s also a lot of misinformation out there. In his new book, The Thyroid Reset Diet, Dr. Alan Christianson shares his latest research on thyroid health and strategies for restoring thyroid function. On today’s show, he’s sharing incredible insights from his research including statistics on thyroid disease, what you need to know about iodine consumption, and real solutions for regaining thyroid health. Enjoy!  

In this episode you’ll discover:

  • What the thyroid gland is, and what it’s responsible for in the body. 
  • The role that iodine plays in the function of the thyroid. 
  • What the two chemical forms of iodine are. 
  • How much iodine you need for optimal thyroid function. 
  • Why you won’t find iodine listed on food labels. 
  • What can happen if you consume too much iodine.
  • Why thyroid disease rates have roughly tripled in the last few decades.
  • What a thyroid storm is, and the only way to cure it. 
  • The three different types of thyroid diseases.
  • Why iodine is like bleach.
  • How the autoimmune disease, Hashimoto’s thyroiditis, occurs.
  • The three big drivers of thyroid disease. 
  • What you need to know about iodine hiding in your personal care products. 
  • Real food sources of iodine. 
  • Why exercise is a key component of thyroid health. 

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Jan 20, 2021
TMHS 453: The Microbiome-Body Fat Connection
01:16:22

The science behind the microbiome is always evolving. From regulating your immune system to controlling your nervous system, there are many different ways that the microbiome can impact your overall health. We now know that the microbiome is also a key player in deciding how your body processes calories and stores body fat.  

On today’s show we’re diving deep into the connection between the microbiome and body fat. You’ll gain an understanding of how powerful and important your microbiome is, and how improving your microbiome health can positively impact your metabolism. 

As always, I’m bringing you all the latest studies, plus actionable steps you can take to influence the health of your microbiome. Your microbiome is truly an integral piece of regulating your metabolism, and I hope you will find these insights and solutions helpful on your quest for better health. Enjoy! 

In this episode you’ll discover:

  • What influence bacteria can have on calorie absorption. 
  • The importance of thinking of our bodies holistically. 
  • What percentage of the human genome is comprised of viruses.
  • Why the human microbiome is like a rainforest. 
  • The role the vagus nerve plays in the gut-brain connection.
  • Where the word inflammation is derived from. 
  • How pesticides can damage the microbiome.
  • Why the gut is referred to as the second brain. 
  • The reason why so many toxic substances are allowed in our food system.
  • What the leading cause of hypertension is.
  • How overuse of antibiotics can damage the microbiome. 
  • Specific negative impacts that sugar has on the gut.
  • The number one way to increase your microbiome diversity. 
  • Real food sources of prebiotics you can incorporate to support your microbiome.
  • The role that resistant starch plays in gut health.  
  • Why eating seasonally can have a positive impact on your health. 
  • Probiotic foods you can add into your diet. 

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Jan 13, 2021
TMHS 452: Our Strange Relationship With Viruses & How To Improve Your Immune System - With Dr. Steven Gundry
01:03:59

The quality of your microbiome has the capacity to impact every part of your health. Gut health is scientifically proven to affect our mental health, susceptibility to chronic illnesses, and even our capability to fight off infections. At a time when the function of our immune system is especially vital, this is a conversation that we need to be having. 

One of the foremost experts in the field of gut health is Dr. Steven Gundry. Dr. Gundry is a researcher, bestselling author, and practicing physician who has dedicated his life’s work to helping people take control of their health. His work is focused on simple nutrition and how it affects the microbiome.

On this episode of The Model Health Show, Dr. Gundry is sharing how you can reduce inflammation and improve your gut health so that you’re better suited to fight viral infections. This episode contains conversations on leaky gut, food quality, and small, uncomplicated changes you can make to improve your immunity. I hope this episode empowers you and reminds you of your agency over your well-being and your life. 

In this episode you’ll discover:

  • The importance of the human virome.
  • What bacterial phages are.
  • How your microbiome is like a cloud computer. 
  • The root of the word pasteurization. 
  • How the human genome compares to other species. 
  • What the holobiome is.
  • The role vitamin D plays in the functionality of the immune system.
  • Why vitamin D supplementation is especially important for black and brown folks.
  • The link between chronic illnesses and leaky gut. 
  • How rationing during World War II impacted the health of Americans. 
  • What green force life energy is. 
  • How food quality can help us coexist with viruses and bacteria
  • What you need to know about disinfectant products. 
  • Why peanut allergies are more prevalent now. 
  • How fasting can make your immune system stronger. 
  • One small change you can make to improve your ability to fight infections.

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Jan 06, 2021
TMHS 451: 7 Major Factors That Control What Calories Do In Your Body
01:07:36

We’ve all heard the mantra “calories in, calories out.” While it sounds like a failproof formula for weight loss, it’s actually a radical oversimplification of nutrition. Not to mention, the saying undermines the innate intelligence and adaptivity of the incredible human body. 

Behind the scenes, there are many more variables than just calories consumed and calories expended. Today you’re going to learn about seven factors that impact how the body processes and absorbs calories. I’m going to walk you through a useful acronym you can use to remember the things that control how calories behave in our bodies.

More importantly, you’re going to walk away with real world, tangible steps you can take to optimize your diet and metabolism. I hope this information empowers you to make more informed food choices, so that together we can shift the paradigm around calories and weight loss. Enjoy! 

In this episode you’ll discover:

  • What percentage of American adults are metabolically healthy. 
  • The definition of the term epicaloric control. 
  • How inflammation is linked to chronic diseases.
  • The link between the vagus nerve and how calories are absorbed.
  • What SCFAs are and where they originate from. 
  • The types of foods that can reduce inflammation in the gut. 
  • How the liver impacts thyroid function. 
  • What neuroinflammation is and how it impacts the way calories are processed. 
  • How your metabolic rate is like a thermostat.
  • What food can restore function of the blood brain barrier. 
  • Why your body is less efficient at burning processed foods.
  • How cooking foods changes their bioavailability. 
  • What the thermic effect of food is. 
  • How digestive efficiency varies from person to person. 
  • The role that the microbiome plays in digestion and calorie absorption. 

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Jan 04, 2021
TMHS 450: Use These Foods To Improve Your Memory, Enhance Your Focus, & Reverse Brain Aging
01:05:10

You already know the power that food has to affect your body composition and metabolism. But have you ever thought about how what you put on your plate impacts the way your brain functions? The latest data shows us that the way we eat can improve our mental capacity, ward off cognitive diseases, and improve memory and focus. 

On today’s show, I’m going to walk you through the powerful science on neuronutrition from my new book, Eat Smarter. You’re going to learn specific foods and nutrients you can add to your diet that are scientifically proven to boost your brain power.  

This episode is jam-packed with the latest science to help you feel empowered and informed in your food choices. I hope this information will inspire you to make realistic, impactful additions to your plate so you can build a better, smarter, healthier brain. So listen in, take good notes, and transform your brain function! 

In this episode you’ll discover:

  • What the most valuable object in the universe is.
  • The percentage of your caloric intake that your brain consumes.
  • What neuronutrition is. 
  • How the blood brain barrier actually works, and why it matters.
  • What percentage of the brain is made up of water.
  • Which micronutrient is the most powerful and the most overlooked.
  • How dehydration can impact your mental function. 
  • What brain plasticity is. 
  • The number one mineral deficiency, and how it affects cognitive performance.
  • What percentage of the brain is comprised of fat. 
  • The difference between storage fats and structural fats. 
  • How saturated fat contributes to human brain development. 
  • The role that DHA and EPA play in brain health.
  • Why it’s important to eat food that our DNA has connections to. 
  • How ALA differs from DHA, and what you need to know about its conversion. 
  • What phospholipids are. 
  • Which real food source is the champion of phospholipids. 
  • How medium chain triglycerides contribute to brain health and longevity. 
  • The relationship between sugar and insulin resistance in the brain.

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Dec 30, 2020
TMHS 449: Make Your Mental Fitness Stronger Than Your Physical Fitness - With Guest Shaun T.
01:14:32

"Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill

Adversity is an inherent part of being human. For many folks, this year has been a time of incredible hardship and struggles. No matter what problems you’re currently facing, I hope this episode can remind you of your greatness, your resilience, and your strength to overcome. 

There’s no one better qualified to speak about tapping into your inner strength than Shaun T. Shaun is a world-renowned health and fitness motivator and bestselling author who is passionate about helping people tap into their superpowers and transform their lives. But if you’ve ever thought of Shaun as someone who is solely focused on outer appearances, I hope this conversation about inner strength will resonate with you.

We’re going to talk about the mental shift that precursors a sustainable physical transformation, the truth about confidence and authenticity, and how you can tap into your potential. Shaun’s story of building strength inside and out is something we can all learn from. Enjoy! 

In this episode you’ll discover:

  • Why health and fitness are like a diving board.
  • The role that adversity serves in your life. 
  • Why mental fitness is important for physical fitness.
  • How relying solely on a scale can hinder your mental strength. 
  • The importance of understanding and celebrating your strengths.
  • What it takes to build real, lasting confidence. 
  • Why negativity makes the news. 
  • What your biggest currency is, and how you can use it to push yourself forward.
  • How to be truly authentic. 
  • Why community can enhance your mentality.
  • The importance of active recovery days.

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Dec 23, 2020
TMHS 448: Get Crazy Fit In A Crazy World - With Guest Autumn Calabrese
01:25:23

“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” – Steve Maraboli

At a time when so much of what’s happening in the world is out of our control, it’s easy to feel overwhelmed and anxious. One effective way to combat those negative feelings is to take some ownership over the things we can influence in a positive way. When it comes to your health and fitness, taking control is one of the most empowering and impactful choices you can make.

And while the term “control freak” often has a negative connotation, Autumn Calabrese wants to change the narrative and help you become a control freak in the most positive, effective way possible. Autumn is a Beachbody Super Trainer and author of Lose Weight Like Crazy Even If You Have a Crazy Life. On today’s show, she’s sharing how structure and flexibility can coexist in your workout routine and a simple, straightforward strategy for making better food choices. 

You’re going to learn about getting in tune with your intuition, how to grow through the uncomfortable seasons of change, and the power of taking back control in your life. Autumn’s mission is to help you feel empowered in your food and exercise choices, and I hope you find this interview helpful no matter where you are on your journey. 

In this episode you’ll discover:

  • The story of how Autumn gained weight as a child.
  • Autumn’s experiences with weight loss products. 
  • How pregnancy changed Autumn’s relationship with food. 
  • The problem with messaging on food packages. 
  • How being a control freak can be a strength. 
  • Why you should have flexibility in your workouts.
  • How industrialized food changed the way humans eat.
  • The power of getting back to the basics of nutrition. 
  • How your palate can change over time, and how to introduce yourself to new foods.
  • What the acronym CRAZY stands for. 
  • How to create flexibility within structure. 
  • Why fitness can set an example for the other areas of your life. 

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Dec 16, 2020
TMHS 447: Your Level Of Exposure Determines Your Level Of Success - With Guest Jemal King
01:21:22

One of the first questions people ask when they’re getting to know you is, “what do you do?” Work has become so engrained into identity in our culture. But your job is not your entire identity, it’s just one piece of the multifaceted human being that you are.

Job security is never promised, but even less so in 2020. That’s why it’s critical to create multiple streams of income and ensure that your entire identity isn’t contingent on the way that you make money. Today’s guest, Jemal King is back to reframe the way you think about careers and streams of income. 

Jemal is one of the fastest-growing personal development teachers in the financial industry. He is the author of 9 to 5 Millionaire, and the owner of four multi-million dollar companies. Jemal’s personal story of creating generational wealth is a true testament to what can happen if you are dedicated, consistent, and driven. Enjoy! 

In this episode you’ll discover:

  • What can happen when you declare a goal or mission.
  • How to change the way you think about your career path.
  • The difference between a vehicle and a destination when it comes to money.
  • Why making your profession part of your identity can be damaging. 
  • How to think of your income streams as vehicles. 
  • The importance of making good use of your downtime. 
  • Why your level of exposure directly correlates to your success. 
  • The power of putting intention and crazy faith into the things you want.
  • How you can recreate the vision of your life. 
  • The reason why diversity is so important when it comes to financial wellness.
  • Why job security is an oxymoron.
  • The power of having multiple streams of income. 

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Dec 09, 2020
TMHS 446: Secrets To A Successful Morning Routine & Taking Back Control Of Your Time - With Guest Hal Elrod
01:29:51

“You cannot always control what goes on outside, but you can always control what goes on inside.” – Wayne Dyer 

At a time when there is so much uncertainty in the world, it’s more important than ever to have some awareness and ownership over our inner world. Our thoughts and routines are critical building blocks not only for our success, but who we are and how we behave on a daily basis. 

There’s no better way to take control over your routine than to apply a proven system that has helped tens of thousands of people transform their lives and reach their full potential. Hal Elrod’s The Miracle Morning is a movement that aims to elevate human consciousness, create profound and lasting changes, and transform lives. 

On this episode of The Model Health Show, Hal is sharing his incredible story of overcoming, how to take control of your life by changing your morning routine, plus practical strategies you can apply to actually move the needle in a positive direction. So listen in, take good notes, and enjoy this interview with the one and only, Hal Elrod. 

In this episode you’ll discover:

  • Why the human brain craves routine and consistency.
  • The philosophy that changed Hal’s life.
  • How The Miracle Morning came into existence. 
  • What happened when Hal taught The Miracle Morning to his coaching clients.
  • The origins of The Miracle Morning Movie. 
  • How to find gratitude amidst pain and suffering. 
  • How Hal fought and beat cancer. 
  • The importance of creating a paradigm shift around adversity. 
  • How changing your perspective can improve humanity. 
  • The real secret to creating long-term, lasting results. 
  • What the two main premises of The Miracle Morning are. 
  • What SAVERS is, and how it can improve your life.
  • The two main problems with most affirmations. 
  • A three-step process for creating practical affirmations. 
  • The benefits of exercising in the morning (even for 5-10 minutes)!
  • Tips for choosing your reading material. 
  • An effective way to journal. 

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Dec 07, 2020
TMHS 445: What Is Stress And Fear Doing To Our Immune Systems? With Dr. Bruce Lipton
01:17:01

At this time in human history, we’re more stressed than ever. We know that chronic stress leads to a myriad of health problems, including a lowered immune system and increased susceptibility to infections. So how do we break out of this negative cycle and create real change that will lead to longer, healthier lives? 

It starts with taking control over our minds. When we’re driven by fear and anxiety, the capacity and strength of our immune system becomes undermined. But when we recognize our innate ability to create our reality, we become stronger, healthier, and more empowered. There’s no one better suited to speak on the topic of the mind-body connection than Dr. Bruce Lipton. 

Dr. Lipton is a stem cell biologist, bestselling author, and an internationally recognized thought leader. On today’s show, he’s sharing the powerful science behind how your beliefs inform the expression of your genetics, how to optimize your immune function, and the pertinent steps you need to take in order to change your health outcomes. Enjoy! 

In this episode you’ll discover:

  • The shocking amount of money that is wasted in our healthcare system.
  • What epigenetics is. 
  • The definition of genetic determinism, and how it works. 
  • How changing your beliefs can actually alter your genetics. 
  • The role that your nervous system plays in genetic expression. 
  • What percentage of disease is controlled by genes. 
  • How stress interferes with the immune system. 
  • Three fundamental things that shift when the body is under stress. 
  • What percentage of Americans have chronic diseases. 
  • How the human body creates immunity. 
  • Four behaviors you need to practice to protect your immune system.  
  • Which two vitamins you should take daily. 
  • The role of the tonsils (and why babies put everything in their mouths).
  • A link between quantum physics and epigenetics. 

Items mentioned in this episode include:

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Dec 02, 2020
TMHS 444: How To Navigate Negative Emotions & Thrive Through Adversity - With Dr. Susan David
01:25:00

Navigating the challenges our world is facing right now can be incredibly emotional. Emotions like fear, overwhelm, anxiety, and uncertainty have become daily occurrences for some folks. How we interpret and deal with those emotions impacts how we show up in our relationships, our careers, and our health. 

On this episode of The Model Health Show, Dr. Susan David is back to discuss the importance of practicing emotional agility amidst a pandemic. Dr. Susan David is an award-winning psychologist, expert on emotions, and TED Talk sensation. She’s here to share her expertise on normalizing and processing difficult emotions, the importance of self-compassion, and how to better navigate your relationships during stressful times.

I hope this episode will help you build emotional agility so that you can handle whatever life throws your way. Because our bodies are a manifestation of our emotions, this topic exudes into every area of our lives. The way that we deal with our emotions matters, and it’s an area we can all constantly improve.  

In this episode you’ll discover:

  • What emotional agility is, and why it’s so essential right now. 
  • The definition of forced positivity.
  • How emotion suppression can lead to higher levels of anxiety and depression.
  • The main function of our emotions, and how they can help us adapt.
  • How hustle culture negatively impacts our emotions. 
  • The importance of normalizing difficult emotions. 
  • What bottling and brooding are. 
  • The main question you should ask yourself when you experience difficult emotions. 
  • How we can shift the conversation around mental health. 
  • The importance of practicing gentle acceptance. 
  • How practicing self-compassion can help you through challenges. 
  • Tactile strategies you can use to remind yourself of your humanness. 
  • How to step into greater levels of emotional agility in your relationships. 
  • What it means to bring breadth and depth into your conversations. 
  • How to better label your emotions. 

Items mentioned in this episode include:

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Nov 25, 2020
TMHS 443: How Your Psychology Controls Your Biology & Transforming Education - With Guest Katie Wells
01:32:31

“Happiness is a quality of the soul, not a function of one’s material circumstances.” -Aristotle 

How do you respond when you face a challenge in life? Whether you’re facing some truly dark days or simply dealing with first world problems, it can be easy to get caught in a cycle of negative thoughts and patterns. I want to encourage you to take a lighthearted approach and focus on abundance. 

Because even when life is hard and you’re up against an obstacle, there is still an opportunity to be found. Today’s guest, Katie Wells, embodies that philosophy. From turning her personal health struggles into a thriving community to getting her mind right in order to set an example for her children, Katie knows a thing or two about turning lemons into lemonade. 

Katie is the founder of the renowned website Wellness Mama, bestselling author of The Wellness Mama Cookbook, and a mom of six who is passionate about uplifting and inspiring other families. On today’s show, she’s sharing personal anecdotes about transforming her own health, why mindset is the key to creating sustainable change, and how to cultivate the love of learning in your children. This episode is packed with powerful insights that I hope will resonate with you. Enjoy! 

In this episode you’ll discover:

  • How to find the opportunities in challenging situations.
  • What inspired Katie to invest in her health.
  • The importance of taking ownership over your own wellness.
  • Katie’s journey of getting diagnosed with Hashimoto’s (& going into remission!) 
  • How stress and trauma can contribute to inflammation in the body. 
  • The catalyst that encouraged Katie to change her body image.
  • What psychoneuroendocrinology is.
  • The difference between training and working out, & why that distinction can be freeing.
  • Why being conscious of our self-talk matters. 
  • How Katie was able to lose weight by eating more. 
  • Why having clean personal care products matters.
  • The effects that conventional hand sanitizer can have on the microbiome.  
  • How to support your children’s education from home. 
  • Ways you can encourage your kids to get involve in their education. 
  • The silver linings of living through a pandemic. 

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Nov 18, 2020
TMHS 442: The Secret History Of The Calorie
01:03:46

No matter your diet or relationship with food, chances are that you think about calories, at least occasionally. From restaurant menus to fitness trackers, we’re constantly being reminded of the significance of the almighty calorie. But have you ever stopped to think—what exactly is a calorie, and how accurate are the numbers we’re continuously being fed?  

On this episode of The Model Health Show, I’m taking you behind the scenes of the infamous calorie and how it actually works in real life. We’re diving into the history of how the calorie came to be, and how it became such a pervasive figure in our culture. You’re also going to learn about the numerous factors that influence how your body absorbs and reacts to calories.

You’re going to hear the differences that exist in types of food, how they are prepared, and the role your unique metabolism plays in the processing of calories. No matter your history or relationship with calories, this episode will help you gain valuable insights into how your body interacts with the food you eat on a daily basis. Enjoy! 

In this episode you’ll discover:

  • One surprising predictor of future weight gain. 
  • The history of the calorie, and how its purpose shifted over time.
  • How food calories are calculated.
  • The difference between calories and kilocalories.
  • Why most calorie counts are inaccurate. 
  • How cooking methods interfere with the calorie content of food.
  • The role digestion plays in the number of calories absorbed.
  • How the different macronutrients are digested by the body. 
  • What the thermic effect of food is. 
  • How digestive strength and enzyme production factors into calorie absorption.
  • The primary function of all living things. 
  • How the advent of fire led to the development of the human brain. 
  • What role the microbiome plays in digestion. 
  • How sleep quality affects the efficacy of the metabolism. 
  • What water-induced hypothermogenesis is. 
  • The main organs that regulate how your body burns calories.
  • How your metabolism changes over time. 

Items mentioned in this episode include:

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Nov 11, 2020
TMHS 441: Our Growing Susceptibility To Viruses & The Stress-Immune System Link - With Guest Dr. Austin Perlmutter
01:21:29

It’s a simple truth: We are all, collectively, experiencing a challenging time right now. But instead of sitting in the negativity the news and social media feeds us, what can we do to convert concern into action?

My guest on this episode, New York Times bestselling author and internal medicine physician Dr. Austin Perlmutter, explains how we all hold the keys to freeing our bodies and brains from damaging patterns. If you’re stressed, anxious, or depressed right now, Dr. Perlmutter offers some simple but profound ways to optimize your brain to better meet this moment.

In these turbulent times, we have an opportunity. We have access to information from experts like Dr. Perlmutter and thousands of others who can help us change our lives, and in turn, change the world. Now is the time to translate your worry into action—and it all starts with a little compassion, for yourself and others, even when you don’t see eye to eye.

In this episode you’ll discover:

  • What an opportunistic infection is and what it has to do with COVID-19.
  • Why chronic illnesses increase your chances of dying from COVID-19.
  • What you can do to improve resilience against Coronavirus—and other infections.
  • The connection between chronic disease and your immune function.
  • How social connection has a protective effect on how our bodies deal with viruses.
  • Why it’s hard to come up with great vaccinations for influenza.
  • How rates of depression, anxiety, stress, and loneliness are going up.
  • The connection between mental health and chronic inflammation, and chronic inflammation and contracting COVID-19.
  • How many of the things we’re doing now to prevent coronavirus could predispose us to more problems down the line.
  • How there’s no financial reward for the healthcare industry in preventing conditions.
  • Why quick fixes are only making our health and mental health worse.
  • The “epidemic of stuckness” and how we transfer it to our offspring.
  • How the immune system acts like a language that communicates between your gut microbes and your brain.
  • That your brain has its own immune system.
  • How to convert worry into actionable change in yourself and the world.
  • What compassionate empathy is and why it’s so important right now.

Items mentioned in this episode include:

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Nov 03, 2020
TMHS 440: Our Misguided Battle Against Microbes & The Gut-Immune System Connection - With Guest Dr. Will Bulsiewicz
01:30:18

Seventy million Americans are suffering from digestive issues right now. Can you believe that? What’s more mind-blowing is that most of those folks could start to feel a lot better by simply changing the way they eat.

In this episode, Dr. Will Bulsiewicz and I get real about gut health. Dr. Bulsiewicz is a New York Times bestselling author and award-winning gastroenterologist who changed his approach to treating gut health when he turned his life around by changing his diet. Now, he’s leading the way in making nutrition a routine part of the digestive health conversation, inside and outside his clinic. 

Dr. Bulsiewicz and I dive into the connection between a healthy immune system and a healthy gut, why eating a diversity of plants is key to a diversity of microbiota, and yes, we go there—we even talk poop. I hope you enjoy our conversation and think about the incredible symphony happening in your gut in a whole new way. Enjoy!

In this episode you’ll discover:

  • Dr. Bulsiewicz’s superhero origin story—from 50 pounds overweight to a leading gut health expert.
  • The truth about how much nutritional education Western-trained doctors get.
  • How doctors have to take it upon themselves to learn about nutrition.
  • How many pounds of food the average American eats per day.
  • Why the microbiome is the hottest ticket in all of science right now.
  • What bio-individuality is and how it’s expressed.
  • How our individual microbiome dictates what diet is right for each of us.
  • The five types of microbes that create an ecosystem inside our gut.
  • Why fears about bacteria are misplaced.
  • How digestive issues can be a warning sign of bigger health problems.
  • The connection between immune health and gut health.
  • Why there has been a 500% increase in Celiac disease.
  • How poop is so much more than food waste.
  • Why your microbiome loves fiber.
  • Why you should be eating at least 30 different varieties of plants a week for a healthy gut.

Items mentioned in this episode include:

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Nov 02, 2020
TMHS 439: 7 Scary Good Messages To Remind You How Powerful You Are
01:19:57

With the uncertainty we've all been facing lately, 2020 can feel downright scary. But that doesn’t mean you have to live in fear. Because no matter what’s going on in the world, we all still have the potential for growth, happiness, success, and love. Outside conditions don’t hold dominion over your life—only you hold that kind of power.

In this scary good compilation episode, seven experts take an unflinching look at fear. You’ll learn that a little bit of fear is a good thing—it keeps us safe—but living your life in fear isn’t. Our guests cover everything from tuning out fear-mongering to letting go of limiting beliefs so that you can harness the power of fear and change your life for the better.

Making decisions from a place of fear isn’t serving any of us. Instead, I hope this episode helps you open the door to a world where everything that happens to us, the good and especially the bad, is an opportunity for transformation. A lot of scary stuff happened in 2020, but this year is also offering us the unmistakable opportunity to affect change in our own lives and even the world. And when you think about it that way, 2020 might not feel so scary after all.

In this episode you’ll discover:

  • Why 2020 is an opportunity for great change, despite its turbulence.
  • What it means that the earth has been vibrating at a higher frequency over the last 30 years.
  • How fear can be valuable.
  • Why fear-mongering is such an effective business model to get our attention.
  • What an expectation hangover is and how it can lead to healing.
  • Why uncertainty can throw us into chaos.
  • How the questions we ask ourselves dictate our focus.
  • What it means to find the dominant question in your life.
  • Why our brains keep information out to protect us—and how to recalibrate what you allow in.
  • That it’s important to accept terrible things will happen in our lives.
  • How attaching meaning to painful experiences can help us move forward.
  • Why limiting beliefs are like driving with the emergency brake on.
  • How the hormones of stress paralyze creativity.

Items mentioned in this episode include:

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Oct 27, 2020
TMHS 438: The Stress-Movement Connection & Finding Alignment Today - With Guest Aaron Alexander
01:21:49

If you’re like most people, you’ve probably spent more time than you would like to admit on your couch, in front of a screen, or both since the pandemic started. We’ve all been there, so it’s no surprise that a recent study published by BMC Public Health showed that levels of sedentary behavior have skyrocketed while levels of exercise have decreased over the last seven months. What comes as more of a shock is that these trends are showing a tendency to become permanently entrenched.

Today’s guest, world-renowned movement coach and therapist Aaron Alexander, is here to offer a few tools to help all of us put down our phones and reconnect with our physiology. Instead of recommending sweeping lifestyle changes, Aaron makes an argument for subtle, steady shifts to your daily life—starting with spending 30 minutes on the floor every day. 

Aaron explains that movement doesn’t need to be complicated—but we do need to move. Because when you’re stressed, and you don’t move, your system begins to deteriorate. 2020 might not be the year to undertake a complete transformation, but adding in more movement is incredibly important right now, for your health and happiness.

Enjoy my conversation with Aaron Alexander, and give his suggestions a try.  You might even start to see the world differently from down there on the floor.

In this episode you’ll discover:

  • Why movement helps to bring your brain online and deal with stress.
  • What role your personal narrative plays in how you approach your health.
  • How posture is linked to your perception of the world—and the world’s perception of you.
  • How simply doing the work and showing up can help you manifest success.
  • Why swift lifestyle changes don’t always have staying power.
  • How our belongings can harbor psychological weight. 
  • The connection between bringing organization into your body and bringing organization into your home.
  • Why it’s important to get out of the same repetitive sitting position you’ve been in since kindergarten.
  • Why Aaron recommends spending at least 30 minutes a day on the ground.
  • How poor food choices are more likely when you feel out of control—and vice versa.
  • The three simple things Aaron says you can do every day to bring alignment to your life. 

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Oct 26, 2020
TMHS 437: Buying Science, Healthwashing Labels, & Sparking Real Change - With Guest Vani Hari
01:20:58

If you knew an ingredient in your food could make you sick, would you still eat it? Probably not. Yet from orange juice to peanut butter cups, the synthetic ingredients lurking in everyday pantry staples could be doing you more harm than good. And while industrial food producers would love you to think otherwise, poor nutrition is a leading cause of preventable chronic diseases. As the saying goes, you really are what you eat.

Our guest on this episode, New York Times bestselling author and food activist Vani Hari, explains “health washing” and shares how innocuous terms like “natural flavoring” can mask toxic ingredients in your favorite foods—and what you can do about it. 

Vani is no stranger to confronting the food industry, and her investigative work has led to significant changes from major brands like Chick-fil-A, Chipotle, Subway, and many others. Armed with what she’s learned in her own personal journey and thousands of hours of research, Vani explains how to empower yourself and your loved ones to make better food choices.

While this year has been a rollercoaster, taking charge of what you put into your body—especially during a pandemic—is one small act you can do to regain control and fortify your health. If you’re ready to take a critical look at the food in your kitchen, listen and learn!

In this episode you’ll discover:

  • What century-old food helps fight viruses and reduces symptoms of asthma and allergies.
  • Why Vani and Shawn value their daily workouts—now more than ever.
  • Why you need to take agency for your own health instead of depending on others.
  • How $4 trillion is spent on healthcare every year, yet we’re sicker than ever. 
  • Why “health washing” is a problem.
  • How food companies use unnatural flavors to create addictive products.
  • How to get your kids to love vegetables.
  • Why orange juice companies add synthetic vitamins and ingredients.
  • What we can do right now to effect change at the community, corporate, and government levels.
  • How Vani got her brother to change his lifestyle and turn his health around.
  • The three simple questions you should ask yourself before every meal.
  • Why it’s important to reach out to family members and neighbors right now.

Items mentioned in this episode include:

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Oct 21, 2020
TMHS 436: The Pandemic Behind The Pandemic
01:08:35

Albert Einstein is credited with saying, “We cannot solve problems with the same thinking we used when we created them.” Today, I want to apply that sentiment to the pandemic that our society is facing. As we seek solutions to a public health crisis, it’s important that we take a deeper look at the contributing factors that got us to this level of distress.

On this episode of The Model Health Show, we’re diving deep into the pieces of our country’s health crisis that are not being analyzed. You’ll learn about some of the underlying health epidemics that have made our population more susceptible to the pandemic. 

Most importantly, you’re going to hear about how to use this time as an opportunity for change, and how understanding the root cause of our issues can lead us to a better, stronger, healthier way of life. My intent is that this episode inspires you to take action and make a difference on an individual, grassroots level so that together we can affect lasting change. Enjoy! 

In this episode you’ll discover:

  • What percentage of COVID-19 deaths were related to a preexisting chronic condition. 
  • The number one factor that leads to chronic illnesses. 
  • How many Americans are clinically obese. 
  • The difference between an epidemic and a pandemic. 
  • How the obesity epidemic in the US affects our children. 
  • Which country has the highest consumption rates of soda. 
  • How many pounds of sugar the average American consumes per year. 
  • What our body fat is comprised of, and how it has changed over time. 
  • The biggest issue with the US healthcare system.
  • What percentage of Americans are on prescription drugs. 
  • The link between insufficient sleep and heart disease. 
  • How a sedentary lifestyle can lead to developing diabetes. 
  • The effects of human connection on our hormones and neurotransmitters. 
  • How stress can actually change your biochemistry. 
  • What a psychosomatic illness is, and why our society is predisposed to them. 
  • The top three causes of death in the US. 
  • Which organ is the most responsible for drug metabolism. 
  • How you can preorder my new book, Eat Smarter. 

Items mentioned in this episode include:

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Oct 14, 2020
TMHS 435: Update Your Mental Apps & Create Change When Things Seem Impossible - With Guest Light Watkins
01:24:08

If you compare your life today to one year ago, it probably looks a lot different. So many of us have had to readjust and redefine how we interact in our personal lives, our families, and workplaces. There are so many things that have changed so quickly, but in that lies an incredible opportunity to be more intentional and to focus on what really matters. 

But how do you actually sharpen your focus, dial into your intuition, and affect change? Today’s guest, Light Watkins, is here to share valuable insights and strategies on how you can become an active participant in your life and take advantages of the opportunities that this unique moment in time has created. Light is an author and world-renowned meditation teacher who is passionate about spreading inspiration and arming folks with simple tools for amplifying happiness. 

On this episode of The Model Health Show, you’re going to learn about shifting your perspective, getting in touch with your intuition, and the challenges that often parallel growth. If you’re in need of a dose of inspiration, there’s no one better qualified than Light Watkins. So listen in, take good notes, and apply what resonates with you! 

In this episode you’ll discover:

  • Light’s inspiration for creating daily videos.
  • How an analogy of a turtle and a giraffe can help us understand each other. 
  • Why expectations are self-generated disappointment.
  • Where to find the answer to 99% of problems.
  • What the most important dating app is.
  • How your intuition operates like a GPS. 
  • Ways you can channel your intuition. 
  • Why tension is a critical part of growth. 
  • How 2020 can help you become comfortable with being uncomfortable.
  • The difference between being an active participant and a passive participant.
  • What it means to invite people into your personal paradise. 
  • Why now is the best time to be alive. 
  • How being present allows your brain to seek out opportunities. 
  • The importance of letting your voice be heard. 
  • Why the desire to quit is an important part of growing. 

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Oct 07, 2020
TMHS 434: How Social Media Affects Our Psychology & Why Our Phones Are Becoming Irresistible - With Guest Adam Alter
01:17:50

If you’re like most Americans, you probably have a few bad cell phone habits. Most of spend hours every day attached to our devices, with little to no boundaries or schedules. The thing is, this is no mistake. Our devices and apps are expertly engineered to alter our brain chemistry.  

So if you find yourself mindlessly refreshing the same apps over and over again or unconsciously reaching for your phone, it actually has little to do with your willpower and more to do with the efficacy of the product itself. Today’s guest, Adam Alter, literally wrote the book on how technology is designed to captivate our brains, override our willpower, and manipulate us into addictive behaviors. 

On today’s show, Adam is sharing the link between technology and addiction, and how we can take our control back. If you’re ready to break your bad digital habits and gain a deeper understanding of the psychological effects of technology, this episode of The Model Health Show is for you! 

In this episode you’ll discover:

  • The average amount of time an adult in the US spends on their phone. 
  • How technology has been designed to hook us. 
  • Why your willpower is like a gas tank.
  • How apps are designed to overcome your willpower.
  • The smartest and most important feature that Facebook designed.
  • How humans have evolved to be sensitive to negative emotions. 
  • What behavioral addiction is, and why all humans are susceptible.
  • Why context matters when it comes to addiction.
  • How virtual learning impacts our children.
  • What digital amnesia is.
  • Why boredom is an important for your creativity. 
  • Ways to better manage the use of your devices. 
  • How to create an environment that minimizes your technology exposure. 
  • What the opposite of screen time is. 

Items mentioned in this episode include:

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Sep 29, 2020
TMHS 433: The Masking Of Studies & Conflicts On Airborne Transmission Of SARS-CoV-2
01:18:25

The mask debate has become highly politicized and fueled by emotion. But instead, what if we approached life with logic, science, and reason? On this episode of the Model Health Show, my mission is to provide you with the tools you need to evaluate scientific studies and prepare yourself to shut down the cognitive biases that we all hold. 

We’re digging into the studies on mask efficacy, preventing infection, and health outcomes in the US. You’ll learn about different types of masks and how they perform in scientific studies, plus how to actually understand the results of the data. This episode also contains real ways you can protect your family and your community during a public health crisis. 

I hope this information inspires you to always approach life with a sense of curiosity and to stand up for logic and rationality. Most importantly, I hope this episode encourages you to put your time and energy toward real solutions that contribute to your health, as well as the health of those around you. 

In this episode you’ll discover:

  • The behaviors and activities your genes expect you to participate in. 
  • What the number one risk factor for having a severe reaction to COVID-19 is.
  • How our cognitive biases can stop us from being logical. 
  • What happens when an infected person coughs into a petri dish while wearing a mask. 
  • How a randomized control trial works. 
  • Data on the efficacy of a mask for preventing illness. 
  • The importance of through handwashing for preventing infections. 
  • How many Americans are obese or overweight. 
  • The top three causes of death in the United States. 
  • How cloth masks can actually increase risks of infection. 
  • Tangible ways to help improve the health of those around you.
  • The power of having curiosity. 

Items mentioned in this episode include:

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Sep 27, 2020
TMHS 432: The Massive Impact Work Has On Your Health & Why NOW Is The Time To Change It
01:43:04

All year we’ve heard staggering statistics about the state of the economy, skyrocketing unemployment rates, and the demise of small businesses. It’s obvious that your ability to create an income for your family can impact your life in a multitude of ways, but did you know that job satisfaction is one of the strongest influences on our mental health? 

While that might sound disheartening, the truth is that each and every one of us holds the power to affect change and create a fulfilling, prosperous life. I truly believe that this moment in time has given us an opportunity to do so. Whether or not you know what gifts you have, they exist. And your health, your community, and the world are all counting on you to unlock your innate potential. 

On today’s show, we’re diving into the measurable impact job satisfaction has on our overall health and wellness. You’ll hear my personal anecdotes on aligning my career with my passions, and tangible tips you can utilize to create a shift in your own career, wellness, and financial stability. I hope this episode resonates with you and inspires you to create the life that you want. Enjoy! 

In this episode you’ll discover:

  • The link between job satisfaction and mental health. 
  • How hating your job can contribute to chronic health issues.
  • The three main areas that are negatively impacted by career dissatisfaction. 
  • Why job satisfaction rates have been declining in the US for decades. 
  • The difference between a labor-based workforce and a knowledge-based workforce.
  • How many Americans have filed for unemployment during the pandemic. 
  • Why changing your perception about money is life-changing. 
  • What your money blueprint is, and how to improve it. 
  • The difference between being an entrepreneur and having financial freedom.
  • What ROR is, and why it’s important for changing your future. 
  • How your individual success can contribute to the well-being of your community. 
  • The importance of creating multiple streams of income. 
  • What the number one determinant of your health, happiness, and success is. 
  • How your limiting beliefs hold you back from greatness.
  • Why perfectionism stops you from sharing your gift with the world. 
  • The power of holding a vision of what you want your life to look like. 

Items mentioned in this episode include:

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Sep 22, 2020
TMHS 431: The Myth Of Hard Work & How To Upgrade Your Identity - With Guest Vishen Lakhiani
01:12:12

As we are collectively undergoing a massive shift in our society, there’s never been a better time to evaluate our habits, thoughts, and beliefs. On some level, we’ve all been impacted by societal pressures about the American Dream, the hustle, and what it truly means to be successful. But have you ever considered if any of those paradigms are actually true or effective?

In his new book, The Buddha and the Badass, Vishen Lakhiani shares life-changing insights to help you uplevel your career path and your life. Vishen is a speaker, New York Times bestselling author, meditation teacher, and the visionary behind Mindvalley. His tips and tools will help you elevate your unique strengths and transform the way you live, both personally and professionally. 

This episode will inspire you to get in touch with your intuition, challenge lifelong paradigms, and align your vision with your values. You’re going to learn about unlocking higher states of consciousness, how to have a healthy work-life balance, and effective strategies to sustainably change your habits. So listen in, take good notes, and enjoy this interview with Vishen Lakhiani!  

In this episode you’ll discover:

  • The inspiration behind Vishen’s new book.
  • What intuition really is. 
  • The power of following your gut instinct. 
  • How our broken education system contributes to a lack of consciousness.
  • The advantages of using plant medicine. 
  • Why hard work and hustle are myths.
  • How to find a balance between acceleration and navigation. 
  • What it means to discover your Soulprint.
  • Where human values originate from. 
  • How a Muslim watch list shaped the company mission at Mindvalley. 
  • The best definition of leadership.
  • How consciousness grows. 
  • The difference between ethnocentrism and worldcentrism.
  • What the OODA Loop is, and how to use it to make faster decisions.
  • How identity shifting can help you transform your habits.
  • What the Law of Resonance is. 

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Sep 16, 2020
TMHS 430: Get Creative During Chaos & How To Inquire Within - With Guest IN-Q
01:28:10

For many folks around the world, right now is an immensely challenging time. Many of us are doing our best to make the most of a complicated situation. No matter what hardship you’re facing, there’s always the chance to seek out the opportunities that often present themselves during difficult seasons. 

Today you’re going to learn about tapping into your genius, cultivating your creativity, and the role of gratitude and love during adversity. Our guest is an award-winning poet, multi-platinum songwriter, and influential thought leader, IN-Q. He’s sharing transformational lessons about evolving as a person and finding your creative genius.

This interview is an in-depth look into how you can make authentic changes that add value and improvement to the world around you. You’ll also hear some of IN-Q’s thought-provoking poetry and the inspiration behind his powerful and insightful book. So listen in, take good notes, and get ready to learn from the one and only, IN-Q. 

In this episode you’ll discover:

  • How hip-hop and freestyling can serve as a form of meditation. 
  • The origin story of IN-Q’s book. 
  • Why art can be like alchemy. 
  • How to transform pain into beauty and art. 
  • Why now is the time to foster your own creativity. 
  • How to cultivate more creativity in your life. 
  • Where to find inspiration for creating art. 
  • Why having a creative outlet is necessary at this point in time. 
  • How adaptation can make us stronger and more compassionate. 
  • The importance of being cognizant of the people you surround yourself with.
  • Why gratitude is necessary in every aspect of life. 
  • How to find the opportunities in challenging moments. 
  • Different ways to define love. 
  • The importance of being in service to others and growing as a person. 

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Sep 08, 2020
TMHS 429: Stop Hating Yourself Into Health & Fit2Fat2Fit Reloaded! - With Guest Drew Manning
01:04:56

“Could a greater miracle take place than for us to look through each other’s eye for an instant?”  – Henry David Thoreau

When you’re on the outside of any struggle, it can be easy to dismiss or minimize the challenges that accompany the hardship. But what kinds of insights and perspectives could you gain if you had the opportunity to step outside of your own experience?

That’s exactly what Drew Manning did in 2011 when he experimented with gaining and losing 70 pounds. Drew is a fitness influencer, podcaster, and New York Times Best Selling Author who has shared his personal physical, emotional, and mental transformation. Now he’s challenging himself again, with the clear intention of sharing why empathy is the key missing in the fitness industry. 

On today’s show, my good friend Drew is back to share meaningful lessons about accountability, what’s truly behind physical transformation, and why empathy is such a powerful catalyst for long-lasting change. You’ll also hear the details of Drew’s new fitness challenge. No matter where you are on your personal journey, Drew is bringing incredible value to help you reach your goals. 

In this episode you’ll discover:

  • The powerful results that occur when you get clear about your vision. 
  • What biophotons are. 
  • How accountability can help you reach your goals. 
  • Why getting uncomfortable can drive results. 
  • The often-overlooked mental and emotional components of physical transformation. 
  • Why a strong support system is important on any health journey.
  • What it means to become an observer of your thoughts. 
  • The difference between responding and reacting. 
  • Drew’s mission to spread a message of empathy in the fitness industry. 
  • How Drew’s 2020 experiment will differ from his journey in 2011.
  • The four diets Drew will test during Fit 2 Fat 2 Forty.
  • Why 2020 is the perfect time to display empathy. 
  • What it takes to create long-lasting, sustainable habits. 
  • How to attract health into your life. 

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Sep 01, 2020
TMHS 428: Healthy Fear Versus Oppressive Fear & How Division Creates Suffering - With Guest JP Sears
01:18:32

Now, more than ever, it’s important to take control over your perspective. When it feels like the entire world is in disarray, your mindset will determine your ability to persevere. Luckily, the way that you think, react, and behave is entirely within your control. 

If you’re in need of a massive shift in perspective, today’s guest is the right person to help you pivot your mindset. JP Sears is a conscious comedian, author, podcaster, and YouTuber who has the innate gift of bringing light and comedy to serious issues. In terms of health, business, and outlook, JP has been able to make the most of the pandemic by searching for opportunities instead of excuses. Today, he’s going to share those insights with you. 

This episode contains conversations on shifting from a fear-based mindset to a love-based mindset, how humor can help you cope during difficult times, and how overcoming division can help us heal as a society. JP’s insights will empower you to open your mind, step outside of fear, and train your brain for positive thinking. Enjoy!  

In this episode you’ll discover:

  • Why reflecting on personal growth is so empowering. 
  • How JP adjusted his mindset when COVID-19 changed his business plans. 
  • The power of teaching your mind to search for opportunities amidst hardships.
  • What instinctive elaboration is, and how to use it to your advantage. 
  • Why news headlines are written to invoke a fear response. 
  • How fear can be like a jail. 
  • The difference between healthy fear and disempowering fear.
  • Why asking questions helps your mind expand. 
  • How division creates suffering. 
  • Why cancer is like political division. 
  • The one question you should ask yourself when you feel obligated to pick a side.
  • Why freedom of speech matters.
  • How JP has made his health a priority during the pandemic. 
  • The magnetic power of combining information and comedy. 

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Aug 25, 2020
TMHS 427: Family & Financial Wellness During Challenging Times
01:24:14

“Accept—then act. Whatever the present moment contains, accept it as you had chosen it. Always work with it, not against it.” -Eckhart Tolle 

I’m declaring 2020 “the Year of the Pivot.” Even though there are plenty of circumstances that we might wish were different, the truth is that it does no good to fight against an unchangeable reality. Sometimes the best we can do is accept what is and make the most of it.  

While this year might look different than you planned, it’s important to recognize that this period of time holds the potential to become an opportunity for profound growth. Today I want to encourage you to use this time to focus on strengthening your family bonds and taking control of your finances. 

We’re going to explore different ways that you can prioritize your family, including tangible ways to strengthen bonds and consciously connect within your household. You’re also going to learn about taking the initiative to build self-reliance in your finances and how you can create an income in an authentic, value-centered way. I hope this episode gives you the tools and inspiration you need to create a positive change in 2020. 

In this episode you’ll discover:

  • What makes psychiatry treatments different from other healthcare approaches.
  • The importance of connecting and communicating with your children during this time.
  • Why you should ask your family members engaging questions. 
  • How playing with your family can strengthen connections. 
  • What your brain’s default mode network is, and how it functions. 
  • The power of approaching your goals with a model in mind. 
  • Why carving out intentional and focused time with your children is so critical.
  • The benefits of cultivating teamwork within your family structure. 
  • How consistency and routine create an opportunity for new learning. 
  • The link between unemployment and heart disease.  
  • How the idea of the American Dream has shifted over time. 
  • The empowering implications of creating self-reliance within your income. 
  • How to monetize your passion and align your income with your values. 
  • Questions you can ask yourself in order to identify your unique gifts.
  • The difference between a value extraction mindset and a value creation mindset. 

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Aug 24, 2020
TMHS 426: COVID-19 & Mental Health - With Guest Dr. Daniel Amen
01:07:45

Pandemics are stressful. Whether you’re stressing about homeschooling your kids, worrying about the health of your loved ones, or dealing with financial struggles, you’re not alone if you’re struggling during this time. As we navigate through isolation and uncertainty, taking care of your mental health should be at the top of your priority list. 

When it comes to brain health, there’s truly no one better suited on the planet to share valuable tips and strategies than Dr. Daniel Amen. Dr. Amen is a double board-certified psychiatrist, 10-time New York Times bestselling author, and a true authority when it comes to maximizing your brain. 

On today’s show, Dr. Amen is back on The Model Health Show to share his best insights and solutions to optimize your brain health during a pandemic. You’re going to learn about the correlation between brain health and body health, how to stand the best chances against COVID-19, and how to stay connected during isolation. I hope this episode makes you feel empowered in your ability to build strength and resilience during hard times. Enjoy! 

In this episode you’ll discover:

  • The importance of keeping up on your mental hygiene. 
  • A distinction between mental illness and brain health. 
  • What your best defense against COVID-19 is. 
  • How weight gain impacts the human brain.
  • The link between inflammation and obesity.
  • What inflammatory cytokines are, and what they have to do with the brain.
  • Why you should become aware of your omega-3 fatty acid levels.
  • The best nutritional supplements to support your immune system. 
  • How the pandemic has increased mental health issues.
  • The shocking link between unemployment rates and opioid addiction. 
  • How to reframe the way you think about death. 
  • The difference between social distancing and physically distancing. 
  • How appreciation can change your life. 
  • The impacts that loneliness and isolation can have on the brain. 
  • Tips for parenting during a pandemic. 
  • How learning can literally grow new brain cells. 
  • Why Alzheimer’s is a lifestyle disease, and what one major contributor is. 

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Aug 17, 2020
TMHS 425: Immunological Adaptation: Viruses, Immune Cells, & Practical Support
01:19:03

It’s been estimated that 17 million people have recovered from COVID-19. Given the transmissibility of the virus, how is that possible? The answer lies in the dynamic, complex, and powerful immune system. 

Your immune system is a multifaceted and highly intelligent defense system. And whether we’re in the midst of a worldwide pandemic or cold and flu season, it’s important to have an understanding of how the immune system works. More importantly, it’s critical to understand how to optimize and fortify its function. 

On this episode of The Model Health Show, we’re diving into the complex, adaptive, and fascinating world of the human immune system and how it relates to viruses. You’ll learn about the main components of the immune system, what immunological adaptation is, and practical strategies you can use to maximize the function of your incredible immune system. This episode is full of scientific evidence, as well as practical tips you can apply today. So listen in, take good notes, and enjoy! 

In this episode you’ll discover:

  • How many viruses exist on the planet. 
  • The two different aspects of the human microbiome. 
  • What percentage of the human genome is comprised of viruses. 
  • The main differences between viruses and bacteria. 
  • What Cytotoxic T cells are, and how they target infected cells.
  • How the human immune system adapts. 
  • A simple way to improve the function of your natural killer cells. 
  • The top three comorbidities that make COVID-19 dangerous. 
  • How your body’s lymphatic system works. 
  • What it means to learn while you burn. 
  • The importance of addressing underlying inflammation. 
  • How your microbiome works, and why it matters for immune health. 
  • The link between sugar and chronic illnesses. 
  • How to use nutrition to up your natural defense system. 
  • The power of meditation for immune health. 

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Aug 11, 2020
TMHS 424: Breathe Again: From Miasmatic Disease To Modern Day Misconceptions
01:30:38

What do we actually know about virus transmissibility, the efficacy of face masks, and the implications of wearing a face covering? It turns out, it takes a lot of work to get to the bottom of what the data truly says. Articles circulating on social media are often misleading—omitting critical pieces of information to sway your opinion one way or another. 

That’s why I decided to dig deep into the studies, examine the data with an open mind, and share my findings with you. In my new documentary, Mask Facts: The Science and History of Masks in Medicine, I looked through the science in order to get a clearer picture of how viruses and masks actually interact in the real world. 

And on today’s show, you’re going to hear even more of the clinical evidence on mask efficacy. You’ll learn about how popular studies ignore real-world conditions and provide inadequate data, how to eliminate any self-serving biases when looking at the facts, and how to approach the COVID-19 pandemic with logic and reason. I hope this episode encourages you to be proactive and unbiased when presented with new information. Enjoy!  

In this episode you’ll discover:

  • The history of wearing masks. 
  • What the miasmatic theory of disease is. 
  • How viruses actually operate.
  • What percentage of the human genome is comprised of viruses. 
  • How small a virus actually is. 
  • The efficacy of surgical masks vs. cloth masks. 
  • How a face mask can create a false sense of security. 
  • Why studies can often be misleading and assumptive. 
  • The true efficacy of an N95 respirator mask.  
  • What the data shows about wearing masks during pregnancy. 
  • The link between wearing a face mask and headaches. 
  • Why we should question the mandates set forth for the school year. 
  • The truth behind why surgeons wear masks. 
  • How to overcome a self-serving bias and cherry-picking data. 
  • What the World Health Organization actually says about mask efficacy. 

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Aug 04, 2020
TMHS 423: The Meaning Behind Skyrocketing COVID-19 Cases & Hospitalizations - With Dr. Alan Preston
01:11:07

You don’t have to look far to find data (and opinions!) about the current pandemic. From news outlets to social media feeds, it can feel overwhelming to be constantly submerged into a plethora of information and scary statistics. But from a scientific perspective, it’s important to put context to the data in order to have a comprehensive grasp on what’s really happening. 

There’s no one better suited to help us gain a deeper understanding of reporting statistics and infection rates than Dr. Alan Preston. Dr. Preston is an expert in the field of epidemiology. On today’s show, he’s back to paint a broader picture when it comes to public health and virus transmission. 

You’re going to hear what goes into coronavirus testing and reporting, the importance of understanding measurement periods, and how to understand the burden of disease. Dr. Preston is also diving into the truth about death rates, economic implications, and why taking responsibility for your own health is so critical during this time. 

In this episode you’ll discover:

  • The three ways that COVID-19 cases are reported.
  • What it means to be presumed positive. 
  • The difference between a PCR test and an antigen test. 
  • Why understanding subtypes is important when interpreting data. 
  • How to calculate a mortality rate. 
  • The difference between dying from COVID-19 and dying with COVID-19.
  • How COVID-19 deaths and chronic illnesses are linked. 
  • The importance of taking ownership of your own health.
  • How to actually boost the production of your natural killer cells.
  • What herd immunity is. 
  • The far-reaching implications of the economic shutdown.
  • What you need to know about hospital capacities. 
  • How stress impacts the immune system. 
  • The importance of being considerate and compassionate to others. 

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Jul 29, 2020
TMHS 422: Train Your Brain To Find Opportunities During A Crisis
01:07:07

For many folks, right now is a trying time. Between lockdowns, changes in school schedules, and skyrocketing unemployment rates, it’s easy to feel like is out of control. But when it comes down to it, there are a lot of aspects of your life that you can directly affect if you are intentional. 

Your personal health, your financial situation, the quality of your relationships, and your mental health are all areas that you have the power to positively impact. If you want to see improvement in those areas, you have to ask yourself empowering questions. From those answers, you can establish habits that will bring you results. 

In this episode of the Model Health Show, you’re going to hear how to positively shift your health, finances, relationships, and mental health. You’ll learn about the importance of creating a healthy mindset under changing conditions, and some questions you can ask yourself to shift your life in a positive direction. I hope this episode empowers you to become the authority in your own life and inspires you to build a healthy mindset that can withstand whatever life throws your way.  

In this episode you’ll discover:

  • What instinctual elaboration is. 
  • The importance of improving the quality of the questions you ask yourself. 
  • What is the greatest thing you can do to push humanity forward. 
  • How to become empowered by your struggles and challenges.
  • The importance of identifying your greatest strengths. 
  • What the number one risk factor is for dying from infectious diseases. 
  • Why you need to get creative with your workouts. 
  • The number one cause of poor health in the US. 
  • Why your level of success is a culmination of your habits. 
  • Ways that unemployment can adversely affect people’s lives. 
  • An exercise that can help you identify additional streams of income.  
  • How to use this time to engage in the things you were born to do.
  • What it means to shift to a value creation paradigm.
  • The importance of finding creative ways to nurture your relationships. 
  • How to take control of your mental hygiene. 
  • What the greatest bridge to transformation is.  

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Jul 21, 2020
TMHS 421: Build & Maintain Your Confidence To Thrive Through Life’s Challenges
56:28

With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world. – Dalai Lama

There are times in our lives when exterior circumstances can feel heavy and overburdening. Between a global pandemic, social unrest, and whatever you might be going through in your personal life, it’s totally normal to feel overwhelmed. If you’re experiencing high levels of stress, the most important thing to remember is that you are resilient, you are strong, and you are equipped to overcome.  

Having that awareness really boils down to one key character trait: confidence. If you’re confident in your ability to face the challenges in your path, you’ll thrive through the hardships and come out even stronger. The good news is, your confidence is a muscle that you have the capacity to build. 

In this episode of the Model Health Show, you’re going to hear eight powerful messages to encourage you to cultivate confidence. You’ll learn where your confidence comes from, simple tips and strategies you can use to build your confidence, and how you can train your mind to become more positive and resilient. I hope this episode reminds you of your strength and your capacity for greatness, no matter what life throws at you. Enjoy! 

In this episode you’ll discover:

  • Where confidence actually comes from. 
  • The one thing you can do to build your self-confidence.
  • Why your self-worth is like a thermostat.  
  • How confidence and preparation go hand-in-hand.
  • Why it’s so important to stay in your lane. 
  • The two different ways you can allow fear to impact your choices. 
  • How to get physically stronger can push you to become more confident in other areas.
  • What the poker chip theory of self-esteem is. 
  • How to train your brain to focus on your accomplishments and positive experiences. 
  • Why having a fear of the worst-case scenario keeps you stuck. 
  • How to create brief successes to help you build confidence.
  • What the number one judgment is in our lives.
  • Why fear is an opportunity for self-love.  

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Jul 15, 2020
TMHS 420: The Fatburn Fix & Our Growing Susceptibility To Viral Infections - With Dr. Cate Shanahan
01:24:12

What do you think of when you hear the term body fat? If you’re like most Americans, you probably think of body fat as a cosmetic issue. But the truth is, our body fat is a critical part in our health, including hormone regulation, immune function, and metabolic processes. 

In our chronically overweight society, many people have an overabundance of body fat—but struggle to actually burn it off. There’s a huge misconception that this is a willpower deficiency, but in reality, a metabolic problem is a serious biochemical imbalance. Luckily, it’s one that can be corrected with a few simple and straightforward shifts. 

In her new book, The Fatburn Fix, Dr. Cate Shanahan shares how an overabundance of vegetable oils in the Standard American Diet leads to the inability to burn body fat. On this episode of the Model Health Show, Dr. Cate is back to share about the biochemistry of highly refined oils, how the human metabolism runs most efficiently, and how simple swaps in your diet can make you a better fat burner. Enjoy!  

In this episode you’ll discover:

  • What the best exercise you can do is.  
  • How to make your body crave exercise. 
  • Why body fat is the number one determinant of our health. 
  • How your body’s metabolism works.
  • Why the idea of metabolism speed is a misconception. 
  • How the makeup of human body fat has changed over time. 
  • The problem with highly refined seed oils.  
  • What PUFAs are. 
  • Why the percentage of polyunsaturated fatty acid in your body fat matters. 
  • The three biggest food sources of processed oils. 
  • How inflammation and body fat are interconnected. 
  • The link between vegetable oils and COVID-19 effects. 
  • Why canola oil is more common than olive oil.
  • How your body fat controls your temperament.
  • The two different types of sugar addiction. 
  • How processed oils are made. 

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Jul 08, 2020
TMHS 419: Pandemic & Protests: How To Heal & Build Healthy Relationships - With Guest Anne Stevenson
02:05:44

This year has been a time for deep reflection, societal shifts, and hard conversations. Between being quarantined at home for months and our society experiencing an awakening of racial disparities, to say it’s a strange time would be an understatement. 

While major events in the world might seem out of our control, we each hold so much power in our ability to create meaning, engage in important conversations, and spark change around us. On today’s show, Anne Stevenson is back to share her perspective on navigating relationships through difficult seasons, the power of empathy, and how we can all learn more—and in turn, do better. 

You’re going to hear about maintaining bonds when under pressure, the importance of self-care, and why having a willingness to learn is at the root of real change. Anne is sharing tips on strengthening relationships, growing through difficulties, and what it takes to be a true ally. Enjoy! 

In this episode you’ll discover:

  • How our relationship dynamic was forced to change in early 2020.
  • What we can learn from our collective experience in quarantine. 
  • Why Anne’s perspective on homeschooling recently evolved. 
  • How to handle stress in relationships during this unique time.
  • The importance of creating yearly goals. 
  • Why now is an opportunity to up-level and strengthen your connections.
  • The role that self-care plays in activism. 
  • Why we all need to examine our own biases. 
  • How education and a willingness to learn can help our society heal. 
  • The pervasive problem with deflecting serious issues. 
  • How compassion empathy can create change. 
  • Why we’re in the midst of a rising of consciousness. 
  • The three types of empathy. 
  • What Black people really need from white allies. 
  • Why studying is at the foundation of a well-rounded belief. 
  • How education can strengthen your ability to call out injustices. 
  • Ways you can encourage diversity within your community. 
  • The importance of taking action on what resonates with you. 

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Jul 01, 2020
TMHS 418: Why America Was Hit So Hard By COVID-19
01:34:24

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.” ― Marie Curie

Over the last few months, you’ve probably heard a lot of buzz about how you should be avoiding others, staying indoors, and wearing a mask. While there’s certainly a time for being cautious, I’ve found myself wondering why news outlets aren’t sharing more empowering information. There is a lot you can do to improve your immune function and protect your body from chronic illnesses so that you can better fight off infections. 

Feeling powerless and fearful is no way to navigate your life. Instead, I want you to be equipped with real, proven information that gives you peace and preparation. Together, we can change the conversation and shift from living in an epidemic of fear to thriving in our own knowledge and understanding. 

On today’s show, we’re going to discuss questioning not only what you hear on the news, but also your own self-serving biases. We’re going to focus on working with the scientific evidence that we already have, instead of waiting and wishing for a different outcome. I hope this episode arms you with the education you need to feel empowered in your choices and take authority over your health. 

In this episode you’ll discover:

  • How a self-serving bias works, and how you can challenge it. 
  • Why the US has been hit so hard by COVID-19.
  • The three things you do every day that contribute to your cellular makeup.
  • How many American citizens have diabetes or prediabetes.
  • The link between immune function and viral infection deaths. 
  • How conventional medicine and specialization can often miss the big picture. 
  • The most effective thing we can do to improve the COVID-19 survival rate.
  • How simply going on a short walk can boost your immune system.
  • The relationship between vitamin D deficiency and COVID-19 infection rates.
  • How quality sleep can improve your natural killer cell production.
  • Why we need to better utilize the data we have on immune function.
  • How chronic illnesses make us more susceptible to infectious diseases.
  • The top three causes of death in the US.
  • How many American people die from heart disease each year.
  • What you need to know about exposure to carcinogens.
  • The drawbacks of wearing a mask long-term.

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Jun 24, 2020
TMHS 417: 8 Powerful Ways To Manage Stress During Complicated Times
01:13:53

Stress is a normal part of being human, and in our modern world, stress is something that we will always experience on some level. But lately it seems like stress triggers are in overdrive, and many of us are looking for ways to clear our minds and manage stress so that we can be our best selves. 

In this compilation episode, you’ll learn advice and strategies from eight experts on how you can better manage stress. While it’s impossible to totally eliminate the stressors in your life, you have the capacity to build your resiliency. This episode will teach you how to modulate your stress so that you can maintain your happiness and health—no matter what is going on in the world around you.

You’re going to hear about the different types of stress, and how your relationship with technology influences your stress levels. You’ll learn about the power of food, music, and exercise to manage stress, proven ways to improve your resiliency, and much more. Enjoy! 

In this episode you’ll discover:

  • What percentage of doctor’s visits are due to stress-related illnesses.
  • Why your brain needs downtime.
  • What Micro Stress Doses are, and how to understand your personal threshold.
  • The two types of stress that we experience.
  • What xenohormetic molecules are. 
  • The power of eating colorful foods. 
  • What primary cilia are. 
  • How sound can actually change cellular structure in your brain.
  • Why play is a self-tuning mechanism for your brain. 
  • The importance of taking inventory of your time. 
  • What the Japanese term shinrn-yoku means. 
  • Why cortisol is not inherently negative. 
  • What cross-adaptation is. 
  • Activities you can engage in to help you manage psychological stress. 
  • How exercise can help build up your resilience to stress. 

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Jun 17, 2020
TMHS 416: The Most Overlooked Racial Health Disparity In Our World Today
01:45:57

“Race and racism are a reality that so many of us grow up learning to just deal with. But if we ever hope to move past it, it can’t just be on people of color to deal with it. It’s up to all of us—Black, white, everyone—no matter how well-meaning we think we might be, to do the honest, uncomfortable work of rooting it out. It starts with self-examination and listening to those whose lives are different from our own. It ends with justice, compassion, and empathy that manifests in our lives and on our streets. I pray that we all have the strength for that journey, just as I pray for the souls and the families of those who were taken from us.” – Michelle Obama 

Long-standing, deep-seated racial inequities are being uncovered in every aspect of American life. Not only do many western illnesses (and even the pandemic) disproportionately affect Black people, but now we’re seeing a widespread public outcry about racism in our criminal justice system. If you’re at all familiar with The Model Health Show, you know my tendency to dig into the numbers, look at the data, and find the root cause of any issue.

That’s what we’re going to dive into on today’s show. You’re going to gain a deeper understanding of systemic racism, racial profiling, and the disproportionate rates in which violence, poverty, homicide, and police brutality affect the Black community. I hope you will come into this episode with an open mind, and I also ask for your compassion as I share deeply personal and hurtful experiences. 

I invite you to view these current events through my perspective and the culmination of my experiences as a Black man in America. I also want to encourage you to be part of the change—offering specific action steps you can take in your heart, your home, and your community. 

In this episode you’ll discover:

  • Where I come from, and how my early exposure to violence influenced me.
  • What the second most influential factor in the lower lifespan of black men is.
  • Why we need to start viewing violence as an epidemic of public health. 
  • How our life experiences shape our viewpoints and outcomes.
  • The experience that led me to always seek out truth. 
  • How being involved in a desegregation program affected me. 
  • An example of how societal norms can change in just one generation.
  • My experiences being racially profiled by the police and other authority figures.
  • The core issue that our society needs to address. 
  • Why I believe racial injustice is still an undercurrent in our society. 
  • The importance of recognizing your own cognitive biases.
  • History of Black Wall Street. 
  • How education and exposure can facilitate deep change. 
  • The link between poverty and violence, and what you can do to help. 
  • What qualified immunity is, and why we need to speak up about it.
  • The qualities and training that I believe should be mandatory for police officers. 
  • How to leverage your vote to create systemic change. 
  • What you need to know about prosecutor-police relationships.
  • How to use your voice as a force for compassion, equality, and love. 

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Jun 09, 2020
TMHS 415: Why The World Is Facing Great Challenges Right Now And Why The Answer Is YOU - With Guest Dr. Michael Beckwith
01:18:51

“Change will not come if we wait for some other person, or if we wait for some other time. We are the ones we’ve been waiting for. We are the change that we seek.” – Barack Obama 

Our society is experiencing deep disconnection, turmoil, and uncertainty. As we face two devastating crises, we also have an incredible opportunity. We get to decide if we will remain in fear, struggle, and disconnection—or instead create a brighter future focused on solutions, equality, and connection. 

I couldn’t think of anyone better suited to address this topic than Dr. Michael Bernard Beckwith. Michael is a thought leader, spiritual teacher, and the founder of the Agape International Spiritual Center. His message has proved to be of abundant inspiration and empowerment to me personally, and I hope you will receive the same gift from this interview. 

This episode is about finding empowerment in times of despair and turmoil, opening your mind and heart to new paradigms, and how to step into a more elevated way of being. Michael is sharing his powerful insights on spiritual growth, societal change, and being an active participant in changing not only yourself but the world around you. Enjoy! 

In this episode you’ll discover:

  • How spiritual principles are like gravity.
  • What the virus of the mind is.
  • The two different paradigms we’re caught between.
  • What fear does to your immune system.
  • Where solutions come from. 
  • How to transmute fear into excitement and enthusiasm.
  • What unfoldment is. 
  • How fear holds us back from creativity and innovation.
  • The difference between being a consumer and a creator. 
  • Why the US healthcare system is flawed.
  • How to increase your baseline of joy. 
  • The questions you should ask yourself when you feel stuck. 
  • What compassion really means. 

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Jun 03, 2020
TMHS 414: Accurate Reporting & Epidemiology - With Guest Dr. Alan Preston
01:07:48

Much of what you hear in the media about COVID-19 comes from a place of fear and uncertainty. Even the word pandemic itself incites a certain level of fear. But fear doesn’t paint a clear picture or give us solutions—only science can do that. 

That’s why I wanted to bring on an expert in the field of epidemiology to help us take a more rational, evidence-based approach to protect our health during this time. Dr. Alan Preston is a former professor of epidemiology & biostatistics. Today he’s helping us make sense of the data so we can make more informed, sensible decisions when it comes to protecting our health. 

You’re going to learn about the basics of epidemiology, interpreting data, and the function of the immune system. Dr. Preston is sharing why the information you see in the media doesn’t paint the full picture and the importance of accurate data. Click play, take good notes, and enjoy! 

In this episode you’ll discover:

  • What an epidemiologist actually does.
  • The difference between incidence and prevalence rates.
  • An important distinction between asymptomatic and presymptomatic.
  • The truth about accurate reporting in the media. 
  • How to take personal responsibility for your health. 
  • The two big mistakes that made New York a hotspot for COVID-19.
  • Why generalizing data is a problem.
  • How death counts are reported. 
  • The societal impacts of long-term quarantine.
  • How stress and toxin production are interconnected. 
  • Why vaccinations aren’t the answer that many are looking for.
  • How your immune system evolves and adapts.

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Jun 01, 2020
TMHS 413: Powerful Motivation To Use During Times Of Uncertainty
55:28

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours—it is an amazing journey and you alone are responsible for the quality of it. This is the day your life really begins.” – Bob Moawad

It can be easy to become weighed down by external circumstances, especially right now. All of us are adjusting to a new normal and trying to navigate circumstances that we’ve never encountered before. In a time when there are more uncertainties and stressors than ever, it’s important to remember the innate power that you hold to navigate your life’s direction. 

Today you’re going to hear ten uplifting, motivating messages to remind you of your capacity to create a life that you love. You’ll hear about how you can create a healthier stress response in your body and how to take control of your mind. This episode contains tips for goal setting, creating happiness, and setting your own boundaries of what is possible for you. 

If you’ve recently felt like you’ve lost motivation or perspective, know that you’re not alone in that. What truly matters is your ability to recognize that, pivot, and understand the gravity of your potential to create change. I hope this episode inspires you to take back your power and build a mind, body, and life that you’ve intentionally chosen. Enjoy!

In this episode you’ll discover:

  • Why stress is not inherently negative. 
  • What the stress mindset effect is.
  • How the way you think about stress affects your immune system.
  • What intention deficit disorder is.
  • The power of establishing an intention.
  • Why obstacles are necessary for achieving your goals.
  • What you can learn from the difficult times in your life.
  • The benefits of cultivating a meditation practice. 
  • How to start playing by your own rules and create fulfillment. 
  • The three things your soul wants. 
  • Why you should identify where you think best. 
  • How making excuses eliminates possibilities and hope.
  • Why finding happiness is a myth. 
  • How you can change your future. 

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May 27, 2020
TMHS 412: The Wild History Of Cereal And Public Health
01:01:40

During these unusual and challenging times, it’s more important than ever to take care of our minds and bodies. Unfortunately, the data is showing a different reality; more and more Americans are turning to the comfort of processed and packaged foods. Specifically, cereal brands have seen increased sales across the board in recent months. 

As a longtime cereal lover, I have a deep understanding of the nostalgia, joy, and comfort that can accompany a bowl of cereal. But I also want us to have a better grasp on the health implications, marketing ploys, and the complex history of the advent of breakfast cereals. Today, you’re going to learn about cereal’s strange origins, including a decade-by-decade summary of how cereal became so engrained in our society.    

We’re covering the bizarre facts that led to modern-day cereal, the truth about fortified breakfast foods, and the marketing ploys that continue to drive cereal sales today. Cereal is a pervasive piece of breakfast culture in America, and today you’re going to learn how it became popularized. More importantly, you’ll gain an understanding of how cereal impacts your health, how to incorporate healthier choices, and a more ideal way to start your day. 

In this episode you’ll discover:

  • How the quarantine has increased sales of processed foods.
  • The truth about fortified food products.
  • How breakfast foods have evolved over time.
  • The odd history behind the advent of breakfast cereal.
  • How hormones are influenced by sugar intake.
  • The link between breakfast cereals and outlandish marketing claims.
  • How television changed advertising for cereal brands. 
  • What a gascromatagraph is.
  • The problem with artificial flavors and colorings.
  • How many commercials about food children are exposed to by age five. 
  • What percentage of food companies’ marketing budgets are aimed towards children.
  • How cereal mascots create brand loyalty with consumers.
  • The shocking differences between eating a high carb and a high protein breakfast.

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May 19, 2020
TMHS 411: The Human Virus & Why Quarantine Has Us More Unhealthy Than Ever
01:22:34

As a society, we are navigating a strange and uncharted time in human history. While local governments are enforcing shelter in place orders and placing restrictions on outdoor activities, many folks are finding their health declining as a result. Isolation can result in a change in lifestyle and nutritional habits for many people, not to mention the mental and domestic issues that can arise.

Today I want to continue the conversation around how collectively, we can proactively move the needle in a positive direction. You’re going to hear some fascinating data regarding the impact of this social and economic shutdown. We’re diving into new studies regarding the effects quarantine has on human diet, exercise, and overall well-being. 

Being your best self is not only a culmination of your diet and exercise habits, but it’s also the way you think, act, and treat those around you. This episode contains tips regarding changing your mindset and biases, and the importance of staying active, positive, and kind amidst a crisis. As always, we’re diving into the studies, and I hope something in this episode resonates with you. Enjoy! 

In this episode you’ll discover:

  • The unintended benefit that the lockdown has had on air quality.
  • What percentage of the human body is comprised of viruses.
  • How viruses allowed humans to evolve and procreate. 
  • Why it takes time for the truth to become widely accepted.
  • How your brain works like a puzzle.
  • What selective perception is.
  • How confirmation bias works.
  • Two ways to train your brain to become more open-minded. 
  • What the one true protective agent against illness is. 
  • The link between sleep deprivation and infection rates.
  • What type of exercise can result in a short-term immune system boost.
  • The role vitamin D plays in immune function. 
  • How getting fresh air can protect us from infections. 
  • The negative unintended consequences of self-quarantine on society. 

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May 12, 2020
TMHS 410: 7 Little Known Things That Are Affected By Your Sleep
58:22

Now more than ever, it’s critical that we arm our bodies with the essentials that it needs to stay healthy. If you want to protect your health, quality restorative sleep is one of the most powerful tools at your disposal. 

Sleep impacts all the major pillars of your health, including your immune function, body composition, your mind, and your performance. You sleep is a huge player in regulating your hormones, inflammation levels, and so much more. 

Today you’re going to learn seven little-known ways your sleep quality impacts your daily life. You’ll hear about how physical attributes like skin quality and body fat are tied to your sleep habits. We’re also covering the ways in which motor skills, mood, and personality can shift based on your sleep habits.

This episode is jam-packed with the science you need to become motivated to implement a more consistent sleep routine. I hope this episode will inspire you to prioritize sleep so that you can optimize your health. So listen in, take good notes, and get ready to craft better sleep habits! 

In this episode you’ll discover:

  • The surprising neuro association of wearing pajamas. 
  • How sleep deprivation influences attractiveness and skin health. 
  • What adequate sleep has to do with sun exposure recovery.
  • The important role cholesterol plays in the body.
  • Simple solutions to combat snoring.
  • The link between inflammation and lack of sleep. 
  • How fat cells respond to insulin.
  • The science behind how getting more sleep can aid in fat loss.
  • How your motor skills are influenced by your sleep wellness.
  • The seasonal variations in your immune system.
  • How quality sleep can help you recover more quickly from illnesses.
  • The truth about the efficacy of hand sanitizer.
  • What cytokines are and how they relate to sleep.
  • How your mood and personality are influenced by your sleep quality. 
  • What telomeres are and how they influence lifespan.

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May 05, 2020
TMHS 409: Building Financial Strength & Being Productive In Times Of Crisis With Guest Amy Porterfield
01:09:44

We’re in the thick of a complicated and uncharted time of human history. Aside from the devastating effects of the virus, many folks are finding themselves financially distressed from the shift in our economy. I want you to know that within every crisis lies an opportunity, and if you’re looking for an opportunity, now is your time.

While the word recession might conjure up negative connotations, history shows us that these economic shifts have always created a path for new ways of doing things. Many businesses are pivoting toward offering online services, and with a little creativity, you can do the same. I believe that no matter who you are or where you come from, you have unique skills and gifts you can offer to the world. Today, you’re going to learn how to make an income from those gifts.

In this episode, you’re going to learn from one of the best online business coaches in the game, Amy Porterfield. Whether you’re temporarily working from home, have lost your job, or are an existing entrepreneur, Amy is bringing incredible value that you utilize to come out of this pandemic better than before. You’re going to learn how to harness your existing skillset to create revenue streams, how to set clear boundaries when you’re working from home, and how to identify your unique expertise. Enjoy! 

In this episode you’ll discover:

  • How a change in the economy can bring forward new opportunities.
  • The importance of channeling your resourcefulness.
  • Why now is the time to get scrappy and allow yourself to make mistakes.
  • Two different ways you can show up and help people.
  • How to use your existing skills and knowledge to serve others.
  • Why you shouldn’t feel guilty about charging for your services or products.
  • How to figure out what your expertise is. 
  • Three myths that are holding you back from generating an income online.
  • How to ethically launch a business during a crisis.
  • Tips for maintaining a productive and focused workflow at home.
  • The two productivity tools Amy uses in her business daily. 
  • Why creating an email list is so important for entrepreneurs.
  • How expecting perfection holds you back.
  • Amy’s morning routine and rituals for maintaining her health from home.

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Apr 28, 2020
TMHS 408: Master Your Focus In Turbulent Times & Unlock Your Limitless Brain - With Guest Jim Kwik
01:50:04

Now, more than ever, we’re immersed in an influx of information, notifications, and a plethora of stimuli fighting for our attention. Between our devices, ads, and social media, our brains are easily held captive to endless distractions. While none of these distractions are inherently evil, it’s our responsibility to monitor and intentionally direct our attention.

If you want to learn how to harness the power of your mind, there’s no better person on the planet to learn from than Jim Kwik. Jim is the world’s foremost expert in accelerated learning and memory, a speed-reading expert, and the most frequent guest on The Model Health Show! Jim is back on the show to share more of his game-changing tips to upgrade your brain, accelerate your learning skills, and unlock an exceptional life. 

You’re going to hear about how to expand your mindset, motivation, and methods so that you can truly be limitless in whatever you wish to achieve. As always, Jim is serving up concrete and effective tools you can use to maximize your potential and harness your superpowers. You’re going to learn how the things that keep you stuck in a rut are the very things that can empower and liberate you. I truly hope you enjoy (and apply) the powerful insights from this episode.  

In this episode you’ll discover:

  • The question that inspired the Limitless framework.
  • How our self-imposed labels become limits. 
  • The three components of the Limitless model.
  • How to change the way you think about motivation.
  • The four digital supervillains that hold us back from learning and focusing.
  • How your memory is similar to a physical muscle.
  • What task switching is, and how it decreases your time management.
  • The one skill you need to master in the 21st century. 
  • How many thoughts we have per day.
  • Why your brain acts primarily as a deletion device. 
  • How the human brain is like the Instagram algorithm. 
  • The three questions you need to ask to turn knowledge into power. 
  • How to improve your concentration muscle.
  • Which of your senses is most heavily tied to memory and recall. 
  • Why handwritten notes are better for retention.
  • The difference between note-taking and note-making. 
  • Why information tied with emotion is unforgettable.
  • Practical tips to learn how to read faster. 

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Apr 21, 2020
TMHS 407: How To Reduce Anxiety And Maintain Your Health During A Lockdown
01:29:38

During this unprecedented time, we’re all at home—but on some level we’re all in this together. If you find yourself itching to get back to normalcy, it’s important to remember that this time is an opportunity for significant growth and introspection. None of us will come out of this unchanged, but it’s up to you to determine how you will cope.

Will you allow your mind to become consumed by fear and anxiety, or will you choose to manage your stress and practice peace? My mission is for you to come out of this experience better and stronger than you came into it. On today’s show, you’re going to learn about maintaining your health at home, understanding your risk level, and optimizing your mind and body to thrive under any circumstance. 

You’re going to learn about understanding the root cause of the pervasive fear in our society, and how to find inner peace when the world seems overwhelming. This episode contains tips for building mental health and clarity, plus how to shift your workout regimen while you’re stuck at home. I hope this episode inspires you to remain internally calm, healthy and connected no matter what is happening in the world. Enjoy! 

In this episode you’ll discover:

  • What it means to give yourself a mental treat.
  • The definition of the Japanese term shinrin-yoku and how it can reduce anxiety.
  • How exercise can change expression of genes in the brain.
  • Why you don’t need a gym to work out, and how to become more physically literate.
  • How walking can improve your immune function.
  • Why keeping a consistent sleep schedule is so important.
  • How to address loneliness during social isolation. 
  • Ways to strengthen connection with your loved ones from a distance.
  • The fascinating benefits of having a pet.
  • How human touch triggers anti-anxiety and anti-depression compounds.
  • The third leading cause of death in the US. 
  • How human interaction helps build immunity.
  • Why wearing a face mask isn’t as effective as you might think.
  • The one thing you can control in life.

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Apr 15, 2020
THMS 406: Taking Action In Challenging Times & The Success Principles - With Guest Jack Canfield
01:19:06

What are the action steps you need to take to get from where you are to where you want to be? Most people have dreams and ambitions, but no idea how to reach them. Today you’re going to learn about how to create a roadmap to reach your biggest goals.

For over 40 years, Jack Canfield has been teaching folks from all walks of life how to reach their potential and create a life they love. Jack is a multiple New York Times bestselling author, founder of the Chicken Soup for the Soul publishing empire, and one of my personal mentors in life. Today, he’s here to share the life-changing insights from his newest book, The Success Principles Workbook.

You’re going to hear some of Jack’s best and most effective principles to success. I know from personal experience that if you apply these tips and strategies, you’ll see profound changes in your results. So listen in and take detailed notes—this episode is a game-changer! 

In this episode you’ll discover:

  • How much time you should commit to learning a new skill.
  • Why the victim mentality stops you from reaching your potential.
  • The main reason why people complain.
  • One question you should ask when you find yourself complaining.
  • How excuses steal your future.
  • The power of being solution-oriented.
  • Three things you need to know if you want to be successful.
  • How carrying around resentment holds you back.
  • The power of deciding what you want in life.
  • Why most people have subconscious limiting beliefs.
  • What a joy review is and how it can help you determine what you want.
  • How asking questions can help you succeed.
  • The importance of surrounding yourself with successful individuals.
  • What the poker chip theory of self-esteem is.
  • How visualizing and verbalizing your goals brings them to fruition. 

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Apr 07, 2020
TMHS 405: Global Pandemic, The Human Virome, & Thriving During Chaos
01:17:53

The coronavirus pandemic is undoubtedly a devastating outbreak that has disrupted our society in a widespread manner. Hospitals are overburdened, economies are crashing, and our modern society has been forever impacted. According to the CDC, the United States is amid the acceleration phase of the pandemic. But our country has been in a health epidemic for much longer than the lifespan of this virus.

Today we’re going to explore what viruses are, how they work, and how we can best protect our bodies from becoming infected. On a bigger picture, you’re going to learn about optimizing and fortifying your immune system year-round, and how to proactively create a community-centered on health and wellness. 

I hope to start a conversation that is centered on facts, rationale, and the empowerment that exists when you take care of your body and your community. As always, I wish health and safety for you and your loved ones. I hope this episode inspires you to support and improve your health not only today but for your entire life. 

In this episode you’ll discover:

  • What percentage of the human genome is comprised of endogenous viruses.
  • The link between viruses and their hosts. 
  • How bacteria and viruses differ in size. 
  • Why viruses are medically treated differently than bacteria. 
  • What COVID-19 actually is. 
  • How viruses mutate and adapt. 
  • The problem with naming viruses after places or animals. 
  • How the human immune system works to fight invaders.
  • What humoral immunity is. 
  • Why social distancing protects our medical system.
  • The link between chronic illnesses and coronavirus fatalities. 
  • How fear and worry negatively impact our behavior and body chemistry.
  • What the nocebo effect is, and how it works.  
  • 4 practical things you can do to fortify your immune system.
  • Why walking is beneficial for immune function.
  • What cytokines are, and their relation to sleep.

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Mar 31, 2020
TMHS 404: Sound Medicine: How Sound Influences Healing, Stress, & Genetic Expression - With Dr. Kulreet Chaudhary
01:09:02

Have you ever considered how sound could improve your life? We’ve all experienced the calming effects of crashing waves or the way the sound of rain can induce a state of relaxation. And chances are, you’ve probably used music at some point to help you process or manage your emotions. 

In her new book, Sound Medicine, Dr. Kulreet Chaudry explains the biochemical and physiological effects of sound. Sound has the capability to make a tremendous impact on our cells, boost our mood, and even heal diseases.

Today you’re going to learn exactly what sound is and how we perceive it as humans. You’ll hear the multifaceted ways sound can improve your health, from both conventional medicine and ancient wisdom perspective. This conversation is a comprehensive look at sound medicine and the healing power that mantras have on our brains. No matter where you are on your health journey, this episode has something you can utilize to optimize your body and mind. 

In this episode you’ll discover:

  • The power of meditation.
  • What sound actually is, and how we experience it. 
  • The mechanics behind how humans are able to hear. 
  • How sounds and feelings are interconnected.
  • The incredible magnitude of influence our words have.
  • How sound can change our biochemistry.
  • The mind-blowing way sound can change the cellular structure in the brain. 
  • What primary cilia are. 
  • How frequencies are used in conventional medicine. 
  • Why music is intentionally curated in stores and restaurants. 
  • How sounds can change our physiology. 
  • The healing power of reverberations in nature. 
  • What resonance is. 
  • Which ailments have been improved with sound therapy. 
  • What transcendental sound is.
  • Tips to start your own mantra practice. 

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Mar 24, 2020
TMHS 403: Hyperpalatable Foods, Sketchy Chemicals, & The Genius Life - With Guest Max Lugavere
01:14:13

Our modern world is incredible. We’ve got access to the best medicine in the history of mankind, wi-fi, social media, and podcasts. But there’s no denying that our convenience-based lifestyles have damaged our relationship with things like food inputs, activity levels, toxic burdens, and circadian rhythms. To make a shift that supports your biology, you don’t have to cut out all of your modern amenities and devices. We just need to be more intentional about creating an environment that allows our brains and bodies to perform at their optimal function. 

Today, you’re going to learn how to realistically implement habits and behaviors to heal your body and strengthen your brain. Max Lugavere is back to share the actionable research from his newest book, The Genius Life. Not only is Max digging deep into the science behind enhancing your health, but he’s also sharing practical habit shifts we can all engage in.

Max is bringing all of his best recommendations on how to revitalize your body and brain so that you can become your best self. We’re going to cover how and when to eat, the importance of different vitamins for your health, how to limit your toxic exposure in a practical way, and so much more. So click play, apply what resonates with you, and enjoy!  

In this episode you’ll discover:

  • The truth about counting calories.
  • Why ultra-processed foods can lead to addiction.
  • How eating whole foods can naturally regulate your hunger signals.
  • What the thermic effect of feeding is.
  • The metabolic advantages of consuming protein. 
  • Three elements that make a food hyperpalatable. 
  • What mTOR and AMPK are, and how they work together.
  • The importance of optimizing your vitamin D levels.
  • How vitamin D plays a role in multiple sclerosis and other autoimmune diseases.
  • What the supplement astaxanthin does in the body.
  • The differences between magnesium glycinate and magnesium citrate.
  • How to make informed decisions about sunscreen.
  • The history of BPA, and why you should consider using fewer plastics.
  • What you need to know about flossing.
  • The three P’s of detoxifying. 
  • How optimizing your sleep can improve your overall health. 

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Mar 18, 2020
TMHS 402: Secrets Of The Female Brain - With Guest Dr. Lisa Mosconi
01:28:32

What do you think of when you hear the term “women’s health?” Traditionally, women’s healthcare is limited to maintaining the health of the reproductive system. Standard practices in women’s health include pelvic exams, mammography, and pregnancy and childbirth services. And while those services certainly have their role, women have many other systems in their body than just their reproductive organs.

Just like everything else in healthcare, it’s time to stop compartmentalizing women and start thinking of their bodies as interconnected, holistic beings. Women are far more likely than men to suffer from autoimmune diseases, anxiety, migraines, and Alzheimer’s disease. This is because of unique functions and risk factors in the female brain that have been ignored in the healthcare field—until now. 

In her new book, The XX Brain, Dr. Lisa Mosconi fills in the gaps on women’s health and shares research-based insights on how to protect and sustain the female brain. Her work is massively shifting the conversation around what actually differentiates women from men, and more importantly how to nurture and appreciate those differences. I hope this episode will inspire and empower you to maximize your brain health and live a longer, healthier life. 

In this episode you’ll discover:

  • The definition of bikini medicine.
  • How men and women’s brains differ in terms of functionality.
  • The statistics on Alzheimer’s disease prevalence in women.
  • What structural connectivity is.
  • How the XX chromosomes are related to brain function.
  • What estradiol is.
  • The impacts that estrogen has on the female brain.
  • Why the onset of Alzheimer’s is not like catching a cold.
  • How procedures like a hysterectomy affect the brain.
  • The difference between biological age and hormonal age.
  • What the grandmother hypothesis is.
  • The two species that can survive after their fertile window ends.
  • What you need to know about hormone replacement therapy.
  • The number one cause of early menopause.
  • Why at-home genetic testing kits aren’t always accurate.
  • The importance of protecting your brain with antioxidants.
  • How gut health and hormone function are related.

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Mar 10, 2020
TMHS 401: Beat Insecurities, Boost Self-Love, & Tap Into Your Superpowers With These 10 Powerful Messages
01:09:56

“The difference between a broken community and a thriving one is the presence of women who are valued.” – Michelle Obama 

In honor of International Women’s Day, I wanted to take the opportunity to celebrate some of the most impactful and brilliant women I’ve had the chance to interview on The Model Health Show. This episode is a compilation of ten of the most powerful, inspiring women that have shared their insights on the show.

On this compilation episode, you’re going to hear valuable tips on topics ranging from weathering life’s storms, to appreciating your body, to building strong and sustainable relationships. You’ll hear about stepping into your power, the impact of setting clear priorities, and how shifting your perception and realizing your value can change your life. 

Whether you are a woman, love a woman, or were born from a woman, I know these insights will bring value to your life. I sincerely hope something in this compilation will resonate with you and help you on your path to becoming your best self. Happy International Women’s Day!

In this episode you’ll discover:

  • How the women in my life have influenced the way I see the world.
  • What your number one job should be every day. 
  • How shining a light on your insecurities gives you authority.
  • The power that your words have on your reality.
  • Why realizing your innate value can transform your life.
  • How self-love can uplift you and allow you to reach your potential.
  • The importance of setting clear priorities.
  • Why connecting with a therapist can help you align your words with your actions.
  • The two major things you need to remind yourself during a difficult season of life.
  • How to break the cycle of being a victim. 
  • Why gaining a deeper understanding of yourself can improve your habits.
  • How thinking of your body as a gift can change the way you behave.
  • What an expectation hangover is, and the three things that contribute to it.
  • Why uncertainty is so difficult for the human brain.
  • How women can step into their superpower.
  • The power of having the courage to set boundaries in relationships. 

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Mar 04, 2020
TMHS 400: How Neuroscience Is Transforming Psychiatry & The End Of Mental Illness - With Guest Dr. Daniel Amen
01:24:19

Mental illness has been stigmatized in society since the beginning of time. And although society as a whole is becoming more educated and compassionate about this issue, we still have a long way to go in terms of changing the paradigm around mental illness. Today’s guest is leading the charge on this issue.

Dr. Daniel Amen is a psychiatrist, speaker, 10-time New York Times bestselling author, and one of my great teachers in life. Today he’s back on The Model Health Show to share the paradigm-shifting information from his new book, The End of Mental Illness. This information encompasses everything from improving the health of the brain to alter your emotions to physically shifting the way your body operates through brain health.

Your brain dictates your behavior, the way you see the world around you, and your overall health. I hope Dr. Amen’s insights will inspire you to change the way you think about mental health and begin taking steps toward creating and sustaining a healthier brain. Enjoy!

In this episode you’ll discover:

  • How Dr. Amen became interested in medical imaging.
  • The problem with the term “mental illness.”
  • How deprivation can lead to issues with the brain.
  • What SPECT imaging is, and the three things we can learn from its results.
  • How improving brain health can make therapy more effective.
  • A brief history of psychology treatments. 
  • What the different brain types are, and how they operate.
  • Signs of low blood flow to the brain.
  • The difference between animal-based and plant-based omega 3’s.
  • How to know if there’s inflammation in your body, and how to reduce it.
  • What a mind storm is. 
  • How traumatic events can actually change your brain.
  • What percentage of Americans are diabetic or prediabetic.
  • The correlation between body weight and blood flow to the brain.
  • Why sleep is so important for brain health.
  • Three strategies to take care of your brain.
  • The four circles of the BRIGHT MINDS approach. 
  • How we can cure our society’s epidemics by focusing on brain health.

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Mar 02, 2020
TMHS 399: How Your Zip Code Can Control Your Health & How To Fix Our Food System - With Dr. Mark Hyman
01:08:41

There are so many afflictions in our modern world that people suffer from—chronic illness, poverty, obesity, violence, mental health, to name a few. But what if we could solve these problems and create a healthier, happier world by simply changing one thing? That’s the exact philosophy behind Dr. Mark Hyman’s new book, Food Fix.

On today’s show, Dr. Hyman is back on The Model Health Show to share how changing the way we eat can transform the most important issues our society faces today. This interview is a deep dive into how our food system has the capacity to transform lives, save the environment, shut down social injustices, and so much more. 

You’re going to learn about how the food system targets and harms our children, how malnutrition drives chronic disease and inflammation, plus simple changes you can make to shift our food system. The impacts of this manifesto are widespread, and this information is applicable to all of us. So listen in, take good notes, and enjoy this interview with the one and only, Dr. Mark Hyman! 

In this episode you’ll discover:

  • Why our relationship with food is uniquely intimate.
  • How the food system impacts many of our world’s problems.
  • The staggering trends of obesity statistics in the US.
  • One powerful, simple habit shift you can implement to reduce food waste.
  • How soil depletion changes our food quality.
  • The difference between dirt and soil.
  • What crop rotation is, and why it’s important for soil health.
  • How regenerative farming can solve our food problems. 
  • The importance of biodiversity and food.
  • How our microbiome and soil are interconnected. 
  • The problem with big food and funding.
  • How a poor diet affects children’s brains.
  • The issue with targeted ads in minority populations.
  • Why our brain needs certain nutrients to optimally function.

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Feb 26, 2020
TMHS 398: Beautiful Teeth, Healthy Gums, & Fresh Breath: Tips For Natural Oral Care - With Guest Nadine Artemis
01:00:04

Standard practices in healthcare are constantly evolving as we learn more about our bodies. It’s shocking to think back on the history of common treatments. Through the 19th century, leeches were a typical medical treatment, and less than 100 years ago, lobotomies were standard practice. 

When we know better, we can do better. Emerging studies shape the way we care for our bodies, but now more than ever, we’re realizing our bodies’ systems are much more interconnected than we originally thought. It’s easy to compartmentalize different body parts and systems, but humans are holistic beings. Everything from your nervous system to your cardiovascular system and even your teeth are connected.

Today’s guest, Nadine Artemis, is one of the top experts in the world on holistic dental care. She’s here to share some of her best tips for cultivating healthy teeth and gums. You’ll learn about how cavities are created (and reversed!), how to choose your oral care products, and how to become the expert on your own dental care. Enjoy! 

In this episode you’ll discover:

  • How Nadine became interested in creating clean beauty products.
  • The process in which essential oils are created.
  • What the dentinal lymph system is.
  • Why a tooth is similar to a tree in structure.
  • How cavities are actually formed.
  • Food that discolor the teeth.
  • The dangers of teeth bleaching, and how to naturally whiten your teeth.
  • What leaky gums are.
  • The potential downsides of using conventional toothpaste.
  • Which essential oils are beneficial for oral care.
  • How the mouth’s microbiome works. 
  • Natural treatments to eradicate bad breath.
  • The benefits of tongue scraping.
  • How gum disease and heart disease are related. 
  • The dangers of amalgam dental filings. 
  • Why a cavity is like an infection (and how it can heal!)
  • How to choose the right toothbrush, and how to brush for gum health.

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Feb 18, 2020
TMHS 397: 10 Tips For Deeper Love And More Connection
58:17

“One word frees us of all the weight and pain of life: that word is love.” - Sophocles

There’s no bigger influence on your well-being and success than the health of your relationships. This time of year is all about showing affection through chocolate and flowers, but if you actually want to create a deeper connection in your relationship, it’s going to require more effort and growth.

On this Masterclass episode, you’re going to hear 10 specific strategies you can utilize to help deepen your relationships and create stronger connections. This episode contains tips on how to make your relationship a study, the importance of prioritizing apologies and forgiveness, and what it takes to build a lasting relationship.

You’re also going to learn about different types of love, how to strike the perfect balance of helping your partner grow, and how to encourage a deeper connection. I hope you’ll take these strategies to heart and implement them year-round. So click play, listen intently, and enjoy! 

In this episode you’ll discover:

  • The 7 types of love according to the Ancient Greeks.
  • How to support your partner’s mental and physical health.
  • Why sleep deprivation and hunger can make it harder for us to connect.
  • How love is like a Venn diagram.
  • The importance of showing your partner love and appreciation even when you disagree.
  • Why you should schedule one-on-one time with your significant other.
  • The one question you should ask yourself during a conflict. 
  • Why forgiveness is a holistic process.
  • The two main definitions of authenticity. 
  • How a romantic relationship is like a basketball team.
  • Why you should set goals together in your relationship.
  • The significance of cultivating a feeling of safety in your relationships.
  • Why you should study your partner.
  • How to please your partner (in more than just a sexual way!)
  • Why friendship should be a key component of a romantic relationship.

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Feb 12, 2020
TMHS 396: Tools For Faster Recovery: Sound Therapy, Vibration Therapy & More - With Guest Ben Greenfield
01:32:08

Have you ever thought about what the true limits of human potential are? For example, one pervasive myth is that we only use 10% of our brains. But that’s not the full story—we actually use 100% of our brains, even when we’re asleep. The problem is, we don’t use our brains at 100% capacity. 

What makes the human brain so incredible is that it controls every aspect of your mind and body. From regulating your metabolism and mood to controlling your vision, the brain is a powerful player in your overall health. Today you’re going to learn how to optimize your brain and operate at your full capacity. 

New York Best-Selling Author Ben Greenfield is sharing groundbreaking insights from his newest book, Boundless. This interview is an in-depth look into how to truly upgrade human performance through scientifically proven strategies. You’re going to hear how to recover faster, think more clearly, sleep better, optimize your brain, and become boundless. Enjoy!  

In this episode you’ll discover:

  • How frequencies can actually heal and change our brains.
  • What the vagus nerve is, and the roles it plays in the human body.
  • How to increase the tone of your vagus nerve.
  • What the mammalian diving reflex is and its importance.
  • The two compounds that create acetylcholine, and how to get it in your diet.
  • What gut smashing is.
  • The benefits of massaging the abdomen as you would other muscles in the body.
  • What neurotransmitter dominance is, and how to address it.
  • The two most important things you can do to care for your neurotransmitters.
  • What it means to be cognizant of your sensory input. 
  • The importance of consuming (or supplementing) B vitamins & amino acids.
  • How to appropriately utilize melatonin. 
  • What sleep hygiene is, and the importance of creating a safe sleeping environment.
  • The two main issues that can create a leaky blood-brain barrier.
  • What you need to know about bio-individuality and nutrition.
  • The recovery benefits of cold therapy.
  • What it means to be boundless in spirit.

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Feb 05, 2020
TMHS 395: The Amazing Connection Between Fungi, Skin Health, And Weight Loss - With Guest Tero Isokauppila
01:06:48

When you hear the term “medicinal mushroom,” you might think it’s just another health buzzword. But the truth is, mushrooms were used by our ancestors for medicinal uses for many generations. The fungi kingdom has far-reaching benefits—including gut and skin health, immune function, cognitive ability, and longevity.

There’s no one better to learn about the power of adaptogenic mushrooms from than Tero Isokauppila. Tero is the founder of Four Sigmatic, a wellness company dedicated to elevating your existing routines with superfood medicinal mushrooms. If you’re a longtime listener of The Model Health Show, you know I’m a huge proponent of incorporating these products into your routine. 

Today you’re going to learn about how edible superfood skincare can upgrade the health of your skin. You’ll hear about the power that ingestible products have to support a topical skincare routine, why mushrooms are the hottest trend in skincare, and how to make small, sustainable changes to your health. Tero is bringing tons of knowledge to this episode, so be sure to listen in and take good notes on the powerful benefits of fungi!

In this episode you’ll discover:

  • Why it can be so difficult to convince children to try new foods.
  • What the four biological kingdoms are.
  • Why nutrition can’t be simplified into a binary of good vs. bad.
  • The three major groups of fungi. 
  • How medicinal mushrooms can affect the microbiome and weight management.
  • Which fungi is known as the queen of mushrooms.
  • The connection between mushroom consumption and gut health. 
  • How reishi can affect sleep patterns.
  • What adaptogens are and how they can increase calmness in the body.
  • Why you shouldn’t aim for perfection with your health goals.
  • How medicinal mushrooms can improve skin health.
  • The truth about absorption of personal care products.
  • How Asian skincare has infiltrated the Western world.  
  • Why black foods are incredible for longevity. 
  • The importance of salt for human health.
  • A conversation on topical beauty vs. ingestible beauty. 
  • How to identify quality mushroom products. 
  • What dual extraction is, and why it matters.
  • The two processes that mushrooms need to be bioavailable. 
  • How coffee contributes to longevity (and some of its drawbacks)! 
  • Why Lion’s Mane can balance out the overstimulation of caffeine.
  • Where the name Four Sigmatic originated from. 

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Jan 28, 2020
TMHS 394: 10 Powerful Nutrition Tips From The World's Top Experts
52:46

Making meaningful and intentional choices with your nutrition is one of the most powerful ways you can influence your health on a daily basis. The way you eat can impact the health of your microbiome, the way your genes behave, and more. But with so much information (and misinformation) out there, it’s easy to become overwhelmed and confused about the best way to nourish your body.

Today you’re going to hear a compilation of some of the best nutrition tips from the past 100 episodes of The Model Health Show. These insights cover topics from the biochemical aspect of nutrition to developing a healthy mindset about eating. You’re going to learn about appropriately fueling your metabolism, how to make optimal nutrition choices, and how to become more competent when it comes to food.

Most importantly, this episode contains actionable advice you can implement to cover all of your bases, nutritionally. I hope this episode serves as an in-depth resource to support your nutrition, your health, and your life. Enjoy!

In this episode you’ll discover:

  • Why it’s necessary to be flexible with your metabolism.
  • The two main rules of metabolic function.
  • What ECGC is, and how to incorporate it into your diet.
  • How food restriction can disrupt your body’s natural intelligence.
  • The problem with assigning morality to food. 
  • How to support your intestinal flora.
  • The importance of eating a wide variety of colors.
  • What it means to eat stressed out foods.
  • The benefits of eating foraged and wild-caught foods.
  • What xenohormetic molecules are, and how they contribute to longevity.
  • Three important questions you should ask yourself before purchasing food.
  • How your liver health can contribute to leaky gut (and how to fix it!) 
  • The role of resistant starches, and sources you can add to your diet.
  • What it means to increase your kitchen IQ.
  • How embracing variety in your diet nourishes your body. 
  • Why you should avoid food that’s purposely engineered to be delicious.

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Jan 22, 2020
TMHS 393: The Extraordinary Link Between Exercise, Joy, And Human Connection - With Guest Dr. Kelly McGonigal
01:02:55

Can you think of a type of movement that brings joy to your life? For some people, this might be a more structured type of exercise like weightlifting or Pilates. For others, it might be something simpler like having a dance party with their kids or walking their dog. Either way, there are profound health-giving benefits that are available to you when you engage in movement that brings you joy. 

Although our culture tends to put an emphasis on exercise as a weight-loss tool, its benefits go so much deeper than that. Engaging in a form of exercise that you love can also be a way to manage stress, form a sense of community, connect with nature, and help you identify a sense of purpose. Today we’ve got the very best person in the world to talk about this topic—Dr. Kelly McGonigal. 

In her new book, The Joy of Movement, Kelly shares how to fall in love with movement and how to reap its benefits in all areas of your life. If you’ve ever thought of exercise as a chore, you’re going to want to hear why movement can add value, meaning, and connection to your life. This episode is jam-packed with value, so listen in, take good notes, and most importantly—enjoy!  

In this episode you’ll discover:

  • The effects that walking 30 minutes per day can have on the immune system.
  • How Kelly became interested in studying the psychology of stress. 
  • Kelly’s experience with chronic pain, and how it led her to psychology. 
  • What it’s like to deal with an invisible illness. 
  • Why how we perceive our stress is so important. 
  • What the stress mindset effect is. 
  • Common misconceptions about the effects stress has on the human body. 
  • How to make stress healthier by fine-tuning your mindset.
  • Why exercise is about so much more than weight loss.
  • How engaging in exercise can change the structure of your brain’s reward system.
  • What the joy gap is. 
  • The scientific finding that Kelly considers to be the most interesting of the past decade.
  • How the human brain has evolved to find hard work rewarding. 
  • The truth about a runner’s high. 
  • How movement brings out the best in humanity. 
  • Why exercise can help you experience more meaning in life.
  • The link between endocannabinoids and our ability to experience pleasure. 
  • How movement can be biologically helpful for recovering from addiction.

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Jan 14, 2020
TMHS 392: Brain Wash: How Your Environment & Habits Are Controlling Your Life - With Guests Drs. David & Austin Perlmutter
01:14:25

My personal mission is to deliver you content that will inspire, support, and encourage you to live the best year of your life. While having the proper knowledge is an important part of cultivating a healthy and fulfilled life, that knowledge is useless without practical application.  

Today you’re going to learn about the disconnect that exists between holding information and actual execution. Father and son duo, Drs. David and Austin Perlmutter, are here to share the groundbreaking information from their new book, Brain Wash. This interview is an insightful look into the physical disconnect that exists in the brain that can hold you back from reaching your goals and living your best life. 

In this interview, you’ll hear the latest science on how our brains have evolved over time, and how our modern world has hijacked our ability to make informed and responsible decisions. You’ll learn about the rampant disconnection in our culture, and most importantly, your ability to take control over your mind and consequentially make better decisions, strengthen your relationships, and create healthier habits. I hope this episode will arm you with tips to establish a healthy brain and a happier, more meaningful life. Enjoy! 

In this episode you’ll discover:

  • How our brains have evolved and adapted over time.
  • The two parts of the brain that affect the decision-making process.
  • How the prefrontal cortex is tied to empathy and compassion.
  • What disconnection syndrome is.
  • How inflammation disturbs your brain. 
  • Why the brain can get stuck in a vicious cycle of bad decisions. 
  • The average amount of time per day Americans spend online.
  • Why the prefrontal cortex is like an adult in the room. 
  • What the Test of Time tool is, and how it can help you manage your online interactions.
  • How spending time in nature can improve your decision-making skills. 
  • The difference between passive and active social media usage.
  • Realistic and easy ways to practice your empathy. 
  • The major disconnection in our culture between information and execution.
  • How consuming turmeric and DHA can improve your brain’s connections.
  • The role that physician empathy plays in patient outcomes.
  • Why taking back your decision-making skills can help you create results. 
  • How stress and trauma create a disconnect in the brain and affect decision-making.
  • The value that mindfulness and meditation have on the brain’s wiring system. 

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Jan 08, 2020
TMHS 391: Break Free From The Dieting Mentality & Improve Your Relationship With Food - With Guest Kelsey Heenan
01:06:28

We tend to dedicate our time and energy to cultivating healthy relationships with the people around us and even ourselves—but have you ever considered what it means to have a healthy relationship with food? Food is such a critical part of our daily lives. Not only do we need it as sustenance, but food can also play a huge role in our culture, nostalgia, and our social lives. 

Unfortunately, dieting is prevalent in our society, particularly this time of year. Studies have repeatedly shown that diets simply don’t work. Not to mention, restriction and an amplified preoccupation with food can lead to anxiety and fear surrounding one of our basic human functions: eating!   

 

That’s why this episode with Kelsey Heenan is so powerful and enlightening. Kelsey’s personal relationship with food has evolved over the years from fearful and disordered to healthy, empowering, and mindful. Today you’re going to hear Kelsey’s story of overcoming an eating disorder, and how she is now helping others cultivate a healthy lifestyle with food and exercise. You’ll learn about intuitive eating, ditching food rules, and creating a more mindful experience with food. Enjoy! 

In this episode you’ll discover:

  • Why your relationship with food is so unique and powerful.
  • Kelsey’s journey with anorexia nervosa and exercise compulsions. 
  • The moments of clarity that inspired Kelsey to seek treatment. 
  • How Kelsey recovered from her disordered eating patterns. 
  • The powerful and symbolic dream that was a monumental part of her recovery.
  • How Kelsey developed a healthier relationship with exercise. 
  • The basic tenets of intuitive eating. 
  • Why a dieting mentality triggers fear and anxiety. 
  • How calorie counting and macro counting can be a huge trigger for some people. 
  • Why assigning morality to food is unproductive.
  • How restriction and food rules can lead to binging. 
  • The different roles that food can play in our lives. 
  • Why leaving behind the diet mentality is so empowering. 
  • Why facing your food fears can take the power away from disordered thoughts.
  • What it truly means to be mindful about your hunger. 
  • The power of appreciating your own unique body. 

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Jan 05, 2020
TMHS 390: Cleanse, Nourish, And Restore Your Body - With Guest Dr. Kellyann Petrucci
01:21:25

As we enter a new year and a new decade, there’s no better time to take in-depth look at your overall health. Our culture tends to laser focus on nutrition and exercise, but those are just two pieces of a larger, more complex picture. Your overall health snapshot encompasses so much more than the foods on your plate or the hours you log in the gym.

Most of us live a full and busy lifestyle, which overtime creates a state of depletion and burnout in our bodies. New York Times Best Selling Author, Dr. Kellyann Petrucci knows firsthand the struggles of being overworked, overstressed, and feeling depleted. Her new book, Dr. Kellyann’s Cleanse and Reset was inspired by her personal anecdote of overcoming burnout and regaining her health. 

Today you’re going to hear about how a cleanse can help you beat fatigue and depletion, and leave you feeling vibrant and restored. Dr. Kellyann is sharing how you can feed your DNA the food it craves, and how maximizing your nutrition can help you function at optimum levels. You’re also going to learn about healing your gut, reducing inflammation, and becoming more efficient at burning fat. Dr. Kellyann wants to help change the paradigm around cleansing and detoxing, and I hope this interview will inspire you to feel your best in 2020! 

In this episode you’ll discover:

  • Why you need to make flexibility and adaptability part of your routine in 2020.
  • How visiting a bookstore can help you identify your passions. 
  • What inspired Kellyann to pursue naturopathic medicine. 
  • How burnout is affecting many successful people today.
  • Why you should set strict boundaries with your devices. 
  • Common indications that your body needs a reset. 
  • How to eat in a way that your DNA craves. 
  • Why optimizing your nutrition can improve your brain function. 
  • The importance of supplying your body with high-quality protein.
  • How glycine can help you lose fat and simultaneously maintain muscle mass.
  • What collagen is and why it matters for human health and longevity. 
  • The three main principles Kellyann uses to help her patients feel better. 
  • How collagen helps with insulin regulation. 
  • The truth about detoxes, and how to think of them differently.
  • Two main reasons why drinking infused water can be so impactful.
  • The link between collagen consumption and healthy skin. 
  • How bone broth can be beneficial for achy joints.
  • The undeniable health benefits of gelatin. 
  • How dry brushing works, and why you should incorporate it into your routine. 

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Dec 31, 2019
TMHS 389: How Your Posture Affects Your Brain & The Surprising Science Of Play - With Guest Aaron Alexander
01:12:32

“We don’t stop playing because we grow old; we grow old because we stop playing.” – George Bernard Shaw 

When was the last time you engaged in play? On some level, kids (and even animals!) understand the release that comes with play, but as adults, we tend to overlook and neglect its importance. Adults need to play too, and studies show that playing can influence the expression of over 1200 genes in our brains. 

Playing can be an effective way to destress from your hectic lifestyle, stimulate your creativity, and improve your relationships. This concept is highlighted in Aaron Alexander’s new book, The Align Method. Today Aaron is sharing how often overlooked concepts like play, posture, and alignment can have far-reaching impacts on our overall health. 

You’ll learn about exercises you can use to feel your best, the link between posture and emotions, and the power of cultivating a physical relationship with yourself. I hope this interview inspires you to think differently about how the subtle things you do every day can impact your health and happiness. Enjoy! 

In this episode you’ll discover:

  • How Aaron’s insecurities got him interested in health, and how his motive has shifted. 
  • Why changing your environment can have a powerful impact on your well-being.
  • How your posture can mirror your emotions.
  • What mechanotransduction is. 
  • The importance of play for human happiness. 
  • Examples of positions the body naturally wants to experience.
  • The link between social engagement and the body’s autonomic nervous system.
  • How play teaches us about boundaries and respect. 
  • What neuroception, interoception, and proprioception are. 
  • A simple exercise you can use to observe your internal world. 
  • The power of listening to your body. 
  • Why you should think of your body like a cell phone.
  • What proprioceptive neuromuscular facilitation is. 
  • The power of cultivating a physical relationship with yourself.
  • Why the term “monkey bars” is a misnomer. 
  • What practicing hanging can do for your body’s functionality. 
  • How harboring shame can limit you.

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Dec 24, 2019
TMHS 388: Positive Psychology: How To Wire Your Brain For More Happiness
01:23:57

Have you ever thought about what happiness actually means, and how you can experience more of it? Science shows us that as long as your basic needs are met, you actually have the capacity to learn to be happier. Like most things in life, you’ve got to put in the work if you want to cultivate happiness on a regular basis.  

On today’s show, we’re diving deep into the topic of creating happiness. You’ll learn about the science of happiness, its history throughout human evolution, and how happiness occurs on a biochemical level. You’ll hear about the four core components of happiness, and how to incorporate them into your routine. 

Most importantly, you’re going to discover seven strategies (with practical action steps) that you can implement in order to create a more fulfilled, happier you in the New Year!  So listen in, take good notes, and let’s cultivate the art of happiness. 

In this episode you’ll discover:

  • The subtle distinction between happiness and pleasure.
  • What positive psychology is. 
  • Which genes contribute to overall happiness.
  • What percentage of genetics is attributed to our life satisfaction. 
  • The three brain structures, and their connection to our emotions. 
  • How your thoughts can influence your emotions. 
  • Why our brains are evolutionarily wired to seek out problems. 
  • Which hormones and neurotransmitters play a part in your happiness. 
  • The four core components of happiness. 
  • How humor trains your brain to seek out joy. 
  • Why you should write down a list of things that make you happy. 
  • The importance of investing in your health. 
  • What it means to have a positive history analysis of your life. 
  • How receiving and embracing compliments can make you happier. 
  • The power of gratitude for overall happiness. 
  • Why it’s so important to be cognizant of your language. 

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Dec 17, 2019
TMHS 387: Reprogram Your Mind For Better Health And Success - With Guest Marisa Peer
01:21:06

In our culture, we’re always striving for more—a fitter body, a more Instagrammable house, or a more substantial paycheck. And while there’s absolutely nothing wrong with having aspirations, cultivating those goals is a meaningless pursuit unless it comes from a strong foundation of self-worth. You are capable of achieving your goals because you are deserving of them, not because you are lacking in some way. 

This can be a hard skill to master because many of us have a laundry list of skills and traits we believe we could improve upon. But you’ll find that your life will change if you can simply believe that you are enough, that you are deserving, and you are worth it.

That’s why I’m excited to share this conversation with Marisa Peer. Marisa is a world-renowned therapist, a best-selling author, and a specialist in teaching simple steps that produce life-changing results. On today’s show, she’s sharing the transformation that’s available to you by simply believing you are enough. You’ll hear about the incredible power of your thoughts and words, how to change your behaviors by making them familiar, and how to manifest anything you want. Marisa’s insights are truly groundbreaking, so get ready to listen in, take notes, and change the way you think!  

In this episode you’ll discover:

  • How Marisa coached Vogue Magazine to shift their tone and messaging. 
  • The effects that the media can have on our self-esteem.
  • Why Marisa finds the conventional therapy model frustrating.
  • The framework of Rapid Transformational Therapy.
  • How your thoughts can influence your reality.
  • Why our minds tend to be scared of hunger.
  • The importance of being intentional and positive with your words.
  • How your mindset affects your finances, and how to remove your wealth blocks.
  • Why 70% of lottery winners lose their winnings. 
  • How self-criticism can lead to depression. 
  • Why your brain loves to repeat familiar patterns. 
  • How to change your habits by talking about them. 
  • What you need to know about ownership language. 
  • How to be specific and detailed in your manifestation. 
  • Why unhappiness comes from feeling unworthy. 
  • The importance of following your dreams and sharing your gifts with the world. 

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Dec 10, 2019
TMHS 386: Is Detoxification A Miracle Or Myth? - With Guest Alejandro Junger
01:04:14

The word “detox” has become somewhat of a buzzword in the health and wellness space, and a marketing strategy on social media. However, detoxification is a process that your body naturally experiences. If you have a liver, lymphatic system, and skin, your body knows exactly how to eliminate toxins. 

In Ayurvedic medicine, supporting your body’s detoxification system involves both nourishing your body with the nutrients it needs to work at its optimal level, as well as reducing your overall toxic burden. Luckily, you don’t need to spend a boatload of money on special teas and supplements in order to support your body’s natural detoxification process.

In fact, there are a handful of practical, simple strategies you can use to support your digestion and liver, as well as eliminate harmful toxic chemicals from your lifestyle. And there’s no one better to learn this lesson from than today’s guest, Dr. Alejandro Junger. 

In this episode you’ll discover:

  • The experience that inspired Dr. Junger to shift from traditional to functional medicine.
  • How Dr. Junger became interested in meditation.
  • The basic mechanisms of the Ayurvedic Dosha system.
  • How the concept of detoxification has been corrupted in our society.
  • The three different Dosha types. 
  • How chemicals in our modern lifestyle can cause diseases. 
  • What lipophilic means. 
  • How to support your liver’s natural detoxification process. 
  • Why giving your digestive system a break can help your body detoxify.
  • How to ease the overall workload of your digestive system.
  • Why intermittent fasting is natural for your body’s processes. 
  • Two different strategies for allowing your digestive system to rest. 
  • How eating more variety improves your intestinal flora. 
  • The role that nutrients play in the detoxification process. 
  • What you need to know about allergy testing.
  • The power of an individualized elimination diet. 

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Dec 03, 2019
TMHS 385: How To Use Strategy & Structure To Crush Your Biggest Goals - With Guest Steve Weatherford
01:21:22

Setting goals is an important part of growth, but often people make goals without the wherewithal to see things through. This is why so many people fail at popular New Year’s resolutions. Goals, like saving money or getting in shape, are broad and without a plan in place, they can be pretty hard to accomplish. In order to create lasting change, you have to implement an actionable, digestible strategy to help you reach those goals. 

Instead of aimlessly working toward what you want, it’s much more effective to reverse engineer your life and create direct action steps that can bring you to your goal. This gives you a sense of clarity and a direct roadmap to become who you want to be. 

Steve Weatherford has used this strategy in many aspects of his life, from becoming the fittest man in the NFL to building strong relationships with his wife and children. His superpower is reverse engineering his visions and bringing them to reality. No matter what you plan to accomplish in the new year, an actionable and intentional approach is key. Today, Steve is going to give you the tools and the inspiration to put together your own strategy. 

In this episode you’ll discover:

  • What it means to align yourself with your goals. 
  • How perfectionism can stop you from feeling fulfilled. 
  • Four ways to determine if your commitments are in alignment with your goals.
  • How to implement a system to help you determine how to spend your time. 
  • The four core principles to having an amazing relationship. 
  • Why you should think of your time as currency.
  • How following your heart can help others’ dreams come true.
  • What it means to leave a legacy. 
  • The importance of connection in a relationship. 
  • What it means to be an intentional executor. 
  • The power of reverse engineering your goals. 
  • How using a vision board can help you create a strategy. 
  • The difference between planning and strategizing. 
  • Why you should start now on your New Year’s Resolutions. 

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Dec 01, 2019
TMHS 384: The Science Of Friendship & How Your Community Impacts Your Health - With Guest Dhru Purohit
01:15:10

“We don’t accomplish anything in the world alone… and whatever happens is the result of the whole tapestry of one’s life and all the weavings of individual threads form one to another that creates something.” – Sandra Day ‘O Connor 

Our relationships are the most influential thing in our health, success, and overall happiness. In fact, having bonds and connections with other humans is critical to thriving. And while social media has made it easier than ever to connect with others, we need to think of it as a complement to our connections instead of a replacement for real human interaction.

On today’s show, you’re going to learn about the role that connections and community can have on your life. Dhru Purohit is here to share how deep and meaningful friendships can help you thrive. You’ll learn how strong relationships can support your well-being, and how connecting with others can help you reach your goals. 

You’ll also hear practical applications to create intentional relationships, and how to prioritize connection in your life. Dhru is fiercely passionate about this subject and its implications, and I know you’re going to find value in his insights. Enjoy! 

In this episode you’ll discover:

  • How having a strong and supportive community can help you reach your health goals.
  • The role that human connection plays in our lives, and how it has evolved over time.
  • How to use social media for connection (without letting it replace real interaction!)
  • Why caring what others think is hardwired into our DNA. 
  • How selecting your group of friends is the ultimate form of biohacking. 
  • Why it’s so important to consciously choose your circle of friends.
  • The difference between logistical friends and intentional friends. 
  • Why you should consider taking an inventory of your friends. 
  • The truth about why it’s harder to make friends as an adult. 
  • How making friends is similar to dating.  
  • Two tips for making connections with others. 
  • Where to go to find like-minded individuals.
  • Why deep networking and connection are the key to career satisfaction.
  • How putting others’ dreams and goals first can elevate your life. 
  • What an opt-out event is, and how to integrate it into your schedule. 
  • Why it’s especially important for men to put energy into relationships. 

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Nov 27, 2019
TMHS 383: How Your Thoughts Control Your Biology & How To Transform Your Thinking - With Guest Dr. Joe Dispenza
01:17:56

One of the most powerful tools you have at your disposal is your ability to make a decision. If you think about it, most of the pivotal moments in your life can usually be traced back to a transformative choice to create change. From overhauling your career path to transforming your health, chances you have experienced at least one of these impactful moments that fundamentally changed who you are. 

I hope today’s show will inspire you to take the initiative and start creating more positive outcomes in your life. You’re going to hear from Dr. Joe Dispenza, who is an expert on creating change, harnessing the power of your mind, and unlocking human potential. He is a New York Times best-selling author, researcher, national lecturer, and someone who has had a profound impact on me personally. 

This interview is a deep dive into quantum physics, the power of being conscious and having an intention, and how to get in the driver’s seat of your life. Get ready, because Dr. Joe Dispenza is going to help you break out of your hardwired patterns, experience major paradigm shifts, and start living more intently. 

In this episode you’ll discover:

  • The inspirational story of Dr. Dispenza’s healing after being hit by a truck.
  • How defining moments revolve around a decision. 
  • Why change is so uncomfortable. 
  • How unconscious behaviors function like computer programs. 
  • What it means to cause an effect in your life. 
  • How your thoughts can create your reality. 
  • Why you have to unlearn in order to relearn. 
  • The incredible power of making a decision with firm intention. 
  • How morning meditation can influence the rest of your day. 
  • Why leaving the present moment depletes your energy.
  • How your genes can actually adapt and change. 
  • The biological shifts that can occur from practicing meditation.
  • Why the quantum is like looking in the mirror in a dressing room. 
  • How changing fear to gratitude can regulate your heart and immune system.
  • Why you should express gratitude prematurely.
  • How self-regulating your emotions can make you an overall happier person. 
  • What it means to be the creator of your life.

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Nov 19, 2019
TMHS 382: The Danger Of Staying In Your Comfort Zone - With Guest Phylicia George
01:11:12

What could you accomplish if you simply had the audacity to try something different? How could your life change if you were bold enough to step outside of your self-imposed limits and labels? Some of the greatest rewards in life are available to those who have the courage and open-mindedness to step outside of the confines of a comfort zone and try something new. 

It’s normal to feel reassured and content in your habitual, ordinary way of doing things—especially if you are successful and happy in those patterns. But what could happen if you said yes to an opportunity to grow? This doesn’t mean you have to switch careers or move across the country, but consider the ways you could grow and learn by implementing a small shift in your life. There is immense value in picking up a new hobby or trying a new class, traveling to a place you’ve never been, or even just switching up the types of content you consume. 

Our guest today is an incredible example of what can happen if you allow yourself to be open to opportunities. Phylicia George has established herself as one of the top athletes in the world. She is the first Canadian black woman to compete in both the summer and winter Olympics, competing in both track and bobsleigh. Her story is a powerful testimony to what can happen when you have the audacity to dream big, are receptive to possibilities, and are willing to put in the work. I know her story will inspire you to get uncomfortable and seek out opportunities in your own life. Enjoy! 

In this episode you’ll discover:

  • The benefits of learning multiple sports as an adolescent. 
  • What you can learn from working beside people who are more skilled and experienced.
  • How Phylicia became a summer and winter Olympian.
  • The most difficult part of being injured as an athlete. 
  • How Phylicia pivoted from track to bobsleigh. 
  • The power of sport to unite people. 
  • Why personifying the voice inside your head can help you achieve more.
  • How to stop comparing yourself, and instead focusing on what you can control.
  • What you can learn from having the willingness to fail. 
  • The danger of living inside your comfort zone. 
  • What it felt like for Phylicia to become an Olympic medalist. 
  • Why being fearless isn’t realistic, and how to cope with fear. 
  • How acclimating to being uncomfortable can help you grow. 
  • The important life lessons that can be extracted from playing sports.
  • How to grow past your self-imposed limits. 
  • The power of trying something different. 

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Nov 12, 2019
TMHS 381: Why We Age And Why We Don’t Have To - With Guest Dr. David Sinclair
01:08:52

The human brain is notorious for writing narratives and then assuming them as fact. If you’ve ever tried to make a change in your life, chances are you’ve experienced this. Thoughts like, “I’m not a runner,” or “I’m not disciplined enough to eat healthy” are powerful and downright convincing.

Your brain loves a good story, even if it’s one that doesn’t serve your best interests. These limiting beliefs constrain our growth, but they are undeniably powerful and difficult to break free from. When it comes to aging, what kinds of stories are we telling ourselves? What if instead of considering aging an inevitability, we think of it as a preventable disease?

Scientists around the world are studying the molecular causes of aging, human longevity, and how to reverse aging. Dr. David Sinclair is one of the world’s leading experts in this field, and his new book Lifespan: Why We Age—and Why We Don’t Have To, is a game-changing, paradigm-shifting guide to living a longer, healthier, and more vibrant lifespan. 

This episode is a conversation on human longevity, lifespan, and anti-aging. Dr. Sinclair is going to arm you with all of the ground-breaking science, as well as practical takeaways you can apply to your daily life. His work will encourage you to question everything you believe about aging and inspire you to think differently about your own health and longevity. Enjoy! 

In this episode you’ll discover:

  • What xenohormesis is. 
  • How Dr. Sinclair got interested in human biology.
  • Why we accept aging as inevitable. 
  • What the Information Theory of Aging is. 
  • The meaning of epigenome. 
  • What percentage of our longevity is genetic. 
  • How longevity genes are activated by lifestyle habits. 
  • Why aging is like playing the piano. 
  • The benefits of eating less frequently. 
  • What mTOR is, and how it can predict longevity.
  • How resveratrol works, and how to get the maximum benefits. 
  • The health benefits of red wine and chocolate. 
  • What Metformin is, and when it is appropriate to consume. 
  • The link between calorie restriction and mood. 
  • How having drive and purpose can make life easier. 

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Nov 06, 2019
TMHS 380: The Surprising Connection Between Your Purpose, Health, & Success
01:07:07

Most people are aware of the basic physical contributors to health, like a well-rounded diet, a good night’s rest, and regular exercise. But we also have psychological needs that play a significant role in our overall wellness—and having a sense of purpose is at the top of the list. Emerging science shows that having a life purpose is associated with better health and a longer lifespan. 

But there’s a huge misconception about what it means to have a life purpose. Having meaning in your life isn’t necessarily the result of divine intervention or some sort of lifelong cosmic mission. No one assigns you a purpose—you choose it. You get to take the initiative and decide where you plan to place your intention. Another misconception about purpose is that it only gets one overall defining purpose. The truth is, your purpose can and will change over your lifetime. At certain stages of life, your purpose can be as simple as being kind to every person you meet or committing to being more present in your relationships.

Today we’re going to dig into the science behind how having a purpose improves your health. I’ll also share my personal experience with finding and changing my own life mission, and you’ll hear a compilation of some of the best advice we’ve had on the Model Health Show surrounding uncovering your purpose and creating meaning in your life. This particular topic has been on my heart recently. I sincerely hope something in this episode will resonate with you so that you can tap into your unique life purpose and create change in your life. Enjoy! 

In this episode you’ll discover:

  • The surprising link between lack of purpose and cardiovascular disease.
  • How your health and your purpose are interconnected. 
  • The main barriers that block you from finding your purpose. 
  • How my personal mission has evolved over time. 
  • What it means to have intention deficit disorder.
  • How setting boundaries can help you discover your purpose. 
  • The power of a random act of kindness.
  • Why taking the focus off yourself can help you become more connected.
  • How to identify your unique gifts.
  • Why comparison can stop you from identifying your purpose.
  • The link between having passion and mental health. 
  • How social media can block you from understanding your value. 
  • The power of forgiveness to open possibilities.
  • Why it’s so important to have a mission and a focus. 
  • What to do if you are unsure of your mission.
  • Why not sharing your gifts can limit and agonize you.

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Nov 03, 2019
TMHS 379: Food Vs. Medicine And Are Humans Really Carnivores - With Guest Dr. Paul Saladino
01:26:42

When it comes to understanding human nutrition, there are a lot of conflicting opinions, science, and dogmas out there. Whether you eat a ketogenic diet, are passionate about veganism, or don’t subscribe to any type of diet at all—I support you in that. Diet can be a very individual thing that can incorporate your culture, traditions, health conditions and sensitivities, and so much more. 

That being said, there is a lot to be gained from being open-minded and listening to others who have differing perspectives. Today’s guest, Dr. Paul Saladino is the leading authority on the science and application of the carnivore diet. In his practice, he has helped hundreds of patients improve their chronic inflammation, mental health issues, and autoimmune diseases. 

On today’s show, he’s here to discuss some of the major talking points about the carnivore diet. We’ll discuss humans as hunter-gatherers, dive into anthropological discussions about evolution and diet, and talk about nutrients and disease prevention, and more. If you’ve had any questions or objections about the carnivore diet, I hope this episode will act as a helpful resource. 

In this episode you’ll discover:

  • Why it’s important to listen to differing perspectives.
  • The differences between a meat-based diet and an animal-based diet.
  • Which key nutrients are found in organ meat.
  • The truth about nutritional deficiencies on a carnivore diet.
  • Which metric is best for measuring vitamin C deficiency.
  • How plant-based foods can trigger inflammation.
  • Why we need to consider genetic variability when it comes to diet.
  • The difference between molecular hormetic and environmental hormetic.
  • What studies show about removing fruits and vegetables from the human diet.
  • Why toxins exist in plants.
  • The importance of thinking about diet through an evolutionary lens.
  • How meat has been vilified as a source of cancer and obesity. 
  • Why LDL cholesterol alone is not a good predictor of heart disease. 
  • How inflammation and insulin resistance relate to cardiovascular health.

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Oct 29, 2019
TMHS 378: 7 Mind-Blowing Ways That Meditation Improves Your Health
58:27

“Happier thoughts lead to essentially a happier biochemistry. A happier, healthier body. Negative thoughts and stress have been shown to seriously degrade the body and the functioning of the brain because it's our thoughts and emotions that are continuously reassembling, reorganizing, re-creating our body.” – Dr. John Hagelin

The mind-body connection is powerful. Our thoughts and beliefs can play a profound role in our biological functioning, and one way to tap into this complex relationship is to establish a meditation practice. We often hear about using meditation as a way to unplug from our modern world, but the truth is that meditation is a practice that’s been in existence for thousands of years. But what hasn’t always been around is the science to back up the powerful effects that meditation can have on the human body.

This Masterclass episode is going to take you through seven mind-blowing ways that meditation can transform your health. You’ll learn about stress reduction, the impacts on cognitive function and the immune system, and how a mindfulness practice can actually alter your physical appearance. This episode is jam-packed with the science and studies that prove the power of meditation practice. You’re also going to learn some different ways to begin meditating, no matter your lifestyle or budget. So listen in, take notes, and apply what resonates with you!

In this episode you’ll discover:

  • The impact that meditation can have on the immune system. 
  • What psychoneuroimmunology is. 
  • How meditation can reduce the severity of colds and flu. 
  • The link between meditation and sleep quality. 
  • How your brain waves work during sleep, and how meditation can impact them. 
  • Why meditating in the morning can help you sleep better at night.
  • The science behind how implementing a meditation practice can increase your lifespan.
  • What telomeres are, and how mindfulness can protect them. 
  • How meditating can increase cognitive function and overall brain health.  
  • The link between meditation and physical appearance. 
  • How mindfulness can help you consciously filter your thoughts. 
  • The impact of meditation on the cardiovascular system. 
  • What breathwork is. 
  • Different options for beginning a meditation practice. 

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Oct 22, 2019
TMHS 377: Functional Training, Kettlebell Flows, & Developing Body Awareness - With The Primal Swoledier Eric Leija
01:05:33

It’s impressive how many different exercises the human body is capable of accomplishing. Whether you’re into yoga, powerlifting, swimming, or mountain climbing, there’s truly something out there for everyone. No matter how you prefer to incorporate movement into your routine, functional fitness is important for not only your performance but your overall health.

Fundamental, functional exercises are key to optimizing your fitness and living your best life. Without a strong core, a wide range of motion, balance, and overall strength, we wouldn’t be able to do the things we’re passionate about. A well-rounded movement routine that incorporates fundamental movement patterns can contribute to your overall performance and longevity.

Eric Leija, the Primal Swoledier, is dedicated to helping others master their fitness and build a routine that accounts for longevity. In this episode, you’re going to learn how to integrate fundamental movement into your workouts, the power of bodyweight exercises, as well as how to optimize the use of a kettlebell. This interview is full of insightful tips on how to live a healthier and more sustainable life. Enjoy!

In this episode you’ll discover:

  • How Eric became known as Primal Swoledier. 
  • The importance of incorporating functional training. 
  • How to train your body with a kettlebell. 
  • Why a well-rounded routine can increase your longevity. 
  • How to build a better body by focusing on recovery. 
  • An example of a beginner kettlebell flow. 
  • The importance of having fun while you work out. 
  • What an animal flow is, and how it can make you stronger. 
  • How to run a profitable business while making a positive impact.
  • What it takes to be an effective trainer. 
  • The importance of considering longevity in your training. 
  • How Eric incorporates the Law of Reciprocity into his training business.
  • Insider information about the atmosphere, training, and tools available at Onnit. 
  • How variety in your movement can help you avoid pain and injury.

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Oct 15, 2019
TMHS 376: The Surprising Science Of Stress - With Guest Dr. Rangan Chatterjee
01:30:53

You can make great strides in your overall health goals with diet and exercise alone, but let’s be clear: that’s far from the full picture. True health encompasses a multitude of aspects, including mindset, sleep hygiene, mental health, and stress management. Stress plays a huge role in our daily lives, and an overload of stress can have devastating implications on your health.

An overactive stress response system can negatively impact your body composition, mental and emotional well-being, and can contribute to the development of a wide variety of health conditions. And while stress is a natural and normal human response, the key is to experience stress in the appropriate amount. 

Today’s guest, Dr. Rangan Chatterjee is here to share how to understand and manage your stress threshold. You’re going to learn practical, actionable (and free!) strategies that you can apply to lower your overall stress burden, and how managing your stress can improve your health, mindset, and relationships. No matter what your current stressors are, this episode will provide you with applicable takeaways to live a calmer, healthier life. 

In this episode you’ll discover:

  • How an overactive stress response system can make you gain weight.
  • What gluconeogenesis is.
  • How stress can affect your blood sugar. 
  • The main purpose of the body’s stress response system. 
  • What Micro Stress Doses are, and how to become aware of your threshold.
  • The two different types of stress that we encounter. 
  • Why your brain needs downtime.
  • The power of having a tech-free lunch break.
  • How to improve your health for free.
  • The implications of being more mindful about technology.
  • What the Japanese concept of Ikigai is, and how it can help you be more fulfilled.
  • How a passion deficiency can mimic depression.
  • Why doing something you love is important for your health.
  • Practical ways to reframe the negative experiences in your life. 
  • How a gratitude practice can improve your sleep quality.
  • What a 3D touch is, and how it can help you connect. 
  • Why you should consider keeping a touch diary. 

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Oct 09, 2019
TMHS 375: Build Strength, Build Character, & Do The Right Thing - With Guest Jay Ferruggia
01:07:05

If I asked you to recall a time that you learned a lesson from a mistake you made, I bet you’d be quick to answer. That’s what our lives are—a series of trials and errors, and a constant opportunity to grow and learn. But luckily, we don’t always have to learn the hard way. If you’re observant and open-minded, you can take away profound lessons from the people around you. 

For me, Jay Ferruggia is one of those people. Whether we’re talking about fitness, sharpening your public speaking skills, or simply being a kinder and more patient human, Jay has a ton of inspiration to share. When Jay posted a list of 45 lessons he’s learned in 45 years, I knew I wanted to share it with you. 

On today’s show, Jay Ferruggia is here to discuss some of the life-changing principles that have helped him become a stronger, healthier, and more successful human being. You’ll learn about building functional strength, reframing your problems in order to create healthier relationships, and how to have a succinct mission that directly changes the world around you. I hope this episode provides you with actionable tips and insights you can utilize to generate change. Enjoy! 

In this episode you’ll discover:

  • What Jay’s morning routine looks like.
  • How Jay fine-tuned his public speaking skills. 
  • Why being charismatic is so powerful, and how to become better at it.
  • The best exercise for preventing lower back pain.
  • How to apply the mantra “less is more” into your workouts.
  • The power of becoming a risk taker. 
  • Why giving others credit is so important. 
  • The value of surrounding yourself with people who uplift you.  
  • How reframing problems can improve your relationships. 
  • Why the desire to be right causes problems. 
  • What it means to figure out your mission. 
  • Why you should make your decisions with confidence. 
  • What it means to value experiences over possessions. 
  • The powerful implications of doing what’s right. 

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Oct 06, 2019
TMHS 374: How To Craft Your Own Life & Elevate Your Relationships - With Guest Dr. Eric Thomas
01:25:21

“There is no such thing as a self-made man. You will reach your goals only with the help of others.” – George Shinn 

As a former lone wolf, the idea that I needed others to make an impact was a hard pill to swallow. But it’s true—it takes a team of people utilizing their unique strengths, solid communication, and a shared goal to make great things happen. This is the case whether we’re talking about creating a podcast, raising children, starting a business, or building a strong and successful marriage. 

Our relationships are the most impactful thing on our health, happiness, and overall success—and they can take a lot of work. While it’s easy to place blame on others and put a magnifying glass on their shortcomings, that isn’t necessarily productive. But what can really make an impact on how your relationships function is to better understand yourself and your strengths. Once you have a better grasp on who you are, you can master your reactions and use your talents to be more productive and efficient in your roles. 

In his new book, You Ain’t the Boss of Me, Dr. Eric “ET” Thomas shares how to empower yourself by uncovering your unique superpowers. Dr. Thomas is here with us today to share the critical takeaways and mindset shifts that can occur when you have a better understanding of who you are at your core. You’ll learn powerful lessons on how to manage your approaches and expectations, how uncovering your gifts and talents can help you thrive in all aspects of your life, and so many more profound insights. Enjoy this interview with the one and only Dr. Eric Thomas! 

In this episode you’ll discover:

  • What it’s like to build a healthy marriage without a frame of reference.
  • How understanding your personality type can help you master your relationships.
  • The importance of being aware of your body language.
  • What it means to be on the hunt in your relationship. 
  • Why it’s critical to understand the appropriate time to use your strengths.
  • How studying your personality can help you succeed. 
  • Why using your talents is like boiling an egg. 
  • What superheroes and villains have in common. 
  • How to better interpret other people’s resistance. 
  • Why relationships are like puzzles.
  • How to teach your children about persistence and responsibility.
  • Why asking how you can be of service can help you build wealth.
  • The importance of putting out positive energy. 
  • How giving away your gifts is like planting a seed. 
  • Why money and mindset are interlinked.

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Oct 01, 2019
TMHS 373: The Pillars Of Aging & How To Stop A Zombie Apocalypse - With Guest Dave Asprey
01:20:37

Be honest: when you think about aging, do you associate a negative connotation? We’ve been led to believe that getting older goes hand-in-hand with persistent aches and pains, hearing loss, and cognitive decline. 

Aging is a biological process, but it doesn’t have to be so dire. In fact, what if you could become stronger, healthier, and more vibrant with each passing year? For over 20 years, Dave Asprey, the father of biohacking, has been on a mission to test and redefine widely held beliefs about human biology. His personal goal is to live to age 180, and he believes that you too can make smarter, science-backed choices to live a longer, healthier life. 

In his new book, Super Human, Dave outlines the Seven Pillars of Aging and the four major killers in our modern world. His work consists of the most cutting edge, game-changing, and scientifically proven insights that you can use to age backward, support your biology, and increase your lifespan. 

Today you’re going to learn about your ability to ensure a long and healthy life through making simple, logical decisions. You’ll hear Dave’s personal story of transforming his health, why we’re entering an epidemic of wisdom, and why simply making better choices (and not perfectionism) is the key to successful aging. Enjoy! 

In this episode you’ll discover:

  • How Dave went from an arthritic teenager to the father of biohacking. 
  • Why being sick is often similar to being colorblind. 
  • How Dave healed his knees with collagen. 
  • The functional health benefits of using tracking poles. 
  • How your perspective can change your behavior.
  • Why the future will be an epidemic of wisdom.
  • How taking care of your body is like maintaining your car. 
  • The four main killers in our modern world.
  • Why cancer kills humans half as often than it used to. 
  • What you need to know about eating animal fats.
  • The anti-aging properties of glucosamine. 
  • Why mitochondrial biogenesis is, and how to trigger it. 
  • What zombie cells are. 
  • The three foods that Dave would eat in a zombie apocalypse.
  • How to control your inflammation by altering the ratios of fat you eat. 
  • What advanced glycation is, and how sugar consumption can cause it.  
  • How sunlight exposure can help you sleep better. 

Items mentioned in this episode include:

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Sep 24, 2019
TMHS 372: How To Defeat The 4 Categories Of Fear & Tap Into Your Potential - With Guest Koya Webb
01:28:13

Nelson Mandela once said, “I learned that courage was not the absence of fear, but triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” We all live with fear—it’s a basic human mechanism hardwired into our systems to protect us from danger. 

In today’s society, we have far less things to be legitimately fearful of than our ancestors did. But on the other hand, we have so many more inputs and decisions today that can easily become paralyzed by non-threatening fears. We might fear judgment, failure, rejection, inadequacy, and a number of other things. While it’s perfectly normal to experience this emotion, it’s important that we don’t let it sabotage our careers, relationships, or from tapping into our potential.

In her new book, Let Your Fears Make You Fierce, Koya Webb outlines the four major fears that we all experience, and how to overcome them in order to live out your dreams. Koya is a transformational specialist, an internationally recognized yoga teacher, and a holistic health and wellness coach. On today’s show, she’s sharing her own personal transformation, as well as practical, universal tools you can use to overcome your own fears. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

  • How perfectionism can stop you from making progress. 
  • Koya’s journey from track star to yogi. 
  • The lessons Koya learned from sustaining multiple injuries. 
  • What having a breakdown of identity can teach you about growth. 
  • The correlation between fear and love.
  • How fears can manifest as physical pain. 
  • The power of breathwork and its accessibility.
  • How social media can lead to a fear of failure. 
  • The importance of practicing affirmations. 
  • How to overcome self-judgment and heal yourself. 
  • The four types of fears, and how to work through them. 
  • What it truly means to appreciate and fall in love with yourself. 
  • The importance of appreciating our differences.
  • How to associate loss with love. 
  • The difference between being a victim and a creator. 
  • Why resisting change can be counterproductive. 
  • What “fear of being the first” is, and how to overcome it. 

Items mentioned in this episode include:

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Sep 17, 2019
TMHS 371: Breaking Through Metabolic Gridlock & How Fat Loss Actually Works - With Guest Dr. Jade Teta
01:03:45

It’s no secret that your metabolism is an important part of your ability to burn fat, as well as other crucial bodily functions. In the health and wellness space, there’s a lot of talk about boosting your metabolism in order to change your overall body composition. But when it comes down to it, there’s much more to your metabolism than its rate. 

You don’t need to boost your metabolism in order to have a healthy body—you need a flexible metabolism. If you have a flexible metabolism, you can tap into different sources of fuel and still perform at an optimal level. The good news is, you can train your body to do this, and over time, you can discover the optimal way of eating your specific body. 

Healthy metabolic function is essential to overall health, but it’s also incredibly complex. Today, Dr. Jade Teta is here to simplify this process. He’s sharing simple rules on how the metabolism works, and how you can learn more about your individual metabolic process to create a strong, healthy, and metabolically flexible body. Enjoy! 

In this episode you’ll discover:

  • How your metabolism can adapt and adjust. 
  • What metabolic smoke means, and how it damages your cells. 
  • The impact that overstressing has on your metabolism.
  • How alcohol inhibits fat burning.
  • The two main rules of metabolic function. 
  • Why your metabolism is not good at multitasking. 
  • How your metabolism acts as a thermostat. 
  • Why macronutrient ratios are important for metabolic function. 
  • What intermittent dieting is, and how to practice it. 
  • What percentage of dieters gain back the weight. 
  • How to learn more about your individual metabolism and create your own diet. 
  • The importance of exploring different nutrition protocols. 
  • How women’s metabolism changes throughout the menstrual cycle. 
  • The four steps that have to occur for your body to burn fat as fuel.
  • What lipid oxidation is. 
  • The power of going for a walk after your workout.  

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Sep 10, 2019
TMHS 370: Taking Bold Action, Helping People Win, & Making Time For What’s Important - With Guest Pat Flynn
01:10:27

No matter how many followers you have on social media, you’re an influencer. It’s not about how you make an income, but the impact that your words and actions make on the people around you every day. Making connections, building trust, and having the ability to make an influence is such a profound part of the human experience. 

And as an entrepreneur, cultivating those relationships in an authentic way is an integral piece of sustaining your business. If you haven’t built trust and loyalty with your audience, they aren’t going to spend their hard-earned dollars on your products or services. If there’s one person who knows a thing or two about building a loyal audience, it’s Pat Flynn. 

Pat is a thought leader in the world of online entrepreneurship digital marketing. He takes an authentic and honest approach to building businesses and creating relationships. On today’s show, Pat joins us today to share principles from his newest book, Superfans. This episode covers the insights and tools that are necessary to build real connections, redefine the way you think about making a profit, and change the lives of the people around you. Enjoy! 

In this episode you’ll discover:

  • How losing his job inspired Pat to start a business. 
  • The power of creating lifelong fans. 
  • Why being uncomfortable can cause you to take bold action. 
  • How sharing random facts about yourself can build relationships.
  • What it means to create a quick win. 
  • How Pat inspired the creation of the Model Health Show.  
  • The multifaceted benefits of attending meetups. 
  • What Pat’s wife taught him about fandom. 
  • The pyramid of fandom, and how it relates to engagement and sales. 
  • What you can learn from reading 3-star reviews on Amazon.
  • Ways to make your audience feel like they are appreciated.
  • The incredible advantages of having a small following. 
  • What lessons Pat had to learn about hiring and outsourcing as a business owner. 
  • Why it’s so important to set time boundaries as an entrepreneur. 
  • The importance of having a consistent morning routine. 
  • Why being flexible can help you find success. 

Items mentioned in this episode include:

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Sep 09, 2019
TMHS 369: 8 Ways To Build A Better Brain
55:13

What have you done lately to take care of your brain? Most of us put constant effort into maintaining good physical health, whether that means simply brushing your teeth or planning your meals for the week. But maintaining and improving your brain health is an equally important piece of sustaining a healthy lifestyle. 

Your brain controls every aspect of your mind and body. Luckily, emerging science supports the idea that we hold the capability to influence the overall function and health of this incredible organ. On this compilation episode, we’re diving deep into proven tips and strategies for optimizing brain health. You’re going to learn from eight of the world’s top experts on how improve your brain’s overall function through lifestyle choices. 

This episode is packed with digestible, scientifically-proven advice that you can use to build a better brain. You’re going to learn about specific nutrients and exercises that can impact your brain’s health, as well as the importance of mindfulness, sleep, and balancing your brain chemistry. Get ready to take notes, you’re about to learn exactly how to strengthen your brain! 

In this episode you’ll discover:

  • How exercising can lower your risk of Alzheimer’s disease. 
  • What BDNF is, and how it relates to inflammation in the body. 
  • The dangers of consuming artificial sweeteners. 
  • What percentage of the calories you consume your brain needs to operate.
  • Why your brain is the most expensive real estate in your body. 
  • How the blood-brain barrier works. 
  • Why we do not have pain receptors in our brains. 
  • How processing speed is affected by aging (and how you can improve yours!) 
  • The effects of chronic stress on the memory center of the brain. 
  • How to proactively manage your stress in order to preserve brain function. 
  • What cognitive enhancement is. 
  • Three profound ways aerobic exercise impacts your brain. 
  • The only thing you can do to enhance growth factor in the hippocampus. 
  • How improving your balance can support your memory. 
  • The importance of functional exercises and moving in a way that supports your brain.  
  • Four key elements to fortify serotonin.
  • The problem with constantly providing your brain with dopamine. 
  • How sleeping with your cell phone in your room can affect your health.  
  • The truth about multitasking, and how it can harm you. 
  • Why sleep matters for cognitive function. 

Items mentioned in this episode include:

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Sep 04, 2019
TMHS 368: Upgrade Your Environment, Practice Persistence, & Create Your Own Meaning - With Guest Lori Harder
01:26:54

No one gave me permission to build a career in the health and wellness field, to start a podcast, to write a book, or become a speaker. Making your dreams a reality is something you must take control over. If you wait around for someone to give you the green light to pursue your passions, you’ll never be able to move forward.

Every single successful person I’ve interviewed has had the audacity to write their own permission slip, and today’s guest is no exception. When I asked Lori Harder how she landed ten magazine covers, she explained that in every single instance, she relentlessly pitched her story. She put in the time, the persistence, and she granted herself permission. 

On this episode, Lori is sharing her incredible story of overcoming deeply ingrained limiting beliefs, speaking your dreams into reality, and what can happen when you choose to reframe negative events in your life. Lori’s mission is to help you create a life you’re obsessed with, and I’m positive this interview will inspire you to give yourself permission to do so. Enjoy!  

In this episode you’ll discover:

  • How removing yourself from your environment can spark change. 
  • Lori’s journey to becoming a 10-time magazine cover story.
  • The importance of being faithful in your path.
  • How having an accountability partner can help you achieve results.
  • Why being relentless is the key to success. 
  • The truth about motivations and how they can change over time.
  • How reframing your circumstances can help you gain perspective. 
  • The power that words have to change your reality. 
  • What it means to create meaning from painful events in your life. 
  • How to build a nurturing environment for yourself. 
  • The differences between embracing pain and resisting pain. 
  • Why having a morning mantra can change your reality. 
  • How building a strong tribe can help you unlock ideas and insights. 
  • The meaning of comeback rate. 

Items mentioned in this episode include:

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Aug 27, 2019
TMHS 367: The Truth About Hard Work And Why Success Is About Elimination - With Guest Bo Eason
01:25:01

What does it take to become the best? Greatness is not some innate quality that only high achievers are fortunate to possess. The truth is, we all hold the potential to become the best in whatever area we choose to dedicate ourselves. Today’s guest, Bo Eason, is living proof. 

At just nine years old, Bo decided he would become the best safety in the NFL. After years of dedication and effort, he achieved this goal, playing alongside some of the most distinguishable players in football. He then pivoted his career and decided to become the best in another industry—stage acting. He went on to write and perform in one of the most powerful plays in the last decade. 

Bo is passionate about helping others tap into their potential because he believes that we all hold the capacity to channel our greatness. On today’s show, he’s sharing powerful insights that you can apply to master any skill or role that you want. This episode is filled with practical and inspiring tips that I hope you will apply to become the best version of yourself possible.  

In this episode you’ll discover:

  • The importance of being conscious of the stories you tell yourself. 
  • What it means to be the author of your own story.
  • How Bo transitioned from NFL player to Broadway star. 
  • Why eliminating things in your life can lead to greatness.
  • What it truly means to be the best. 
  • How stage performance and football are alike. 
  • What it takes to become a master at your craft. 
  • The truth about being a natural. 
  • Why it’s so important to be fully committed. 
  • How to get serious about acceleration and deceleration. 
  • The negative connotation behind hard work, and how to redefine it.
  • How obstacles can make you stronger. 
  • Why competition is healthy.
  • What it means to dominate your own space. 

Items mentioned in this episode include:

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Aug 20, 2019
TMHS 366: Let Go Of Your Inner Critic & Embrace The Beautiful No - With Guest Sheri Salata
01:18:23

There is a lot to be said about living a life full of service and using your gifts to improve the lives of others. But ultimately if we are not turning that compassion and love inward, we are missing out on our own lives. 

After decades of producing transformational stories for The Oprah Winfrey Show, Sheri Salata found herself in a moment of reckoning—she had manifested the career of her dreams, but not the life of her dreams. Today you’re going to hear her journey through becoming a worthy steward of her life. You’ll hear Sheri’s incredible story of transforming her personal life, plus honest conversations about online dating, curating your social media feed, and conscious weight loss. 

Sheri’s story is a testament to the life that is available to you if you have the audacity to get in touch with your dreams. I hope this interview will provide you with profound inspiration to live courageously. Enjoy!

In this episode you’ll discover:

  • How Sheri launched into a successful producing career at the age of 35.
  • What inspired Sheri to write a book. 
  • The healing power of sharing your story. 
  • What Sheri considers the reckoning in her life.
  • The importance of being honest about what you want. 
  • What it means to become your own coach. 
  • How to find balance and peace in your movement. 
  • The importance of giving up perfectionism. 
  • Why an “all or nothing” mentality is a self-sabotage technique. 
  • How and why to internalize compliments. 
  • The two options you have when dealing with difficulties. 
  • How hearing no can project you to better opportunities. 
  • Why work-life balance is a myth. 
  • The power of trying new things. 
  • How to tune into the stories that you tell yourself. 
  • The incredible possibilities that can come from dreaming. 

Items mentioned in this episode include: 

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Aug 13, 2019
TMHS 365: The 4 Stages Of Personal Growth & The Power Of Intention - With Guest Dr. Michael Beckwith
01:21:07

Becoming a better version of yourself is no easy feat. Often the path to health, success, and happiness can be a difficult journey paved with roadblocks and detours. And more often than not, the hardest part of tapping into your potential is simply finding the motivation and mindset to initiate change. This episode is an opportunity to begin unlocking your potential so that you can reach your goals.

Dr. Michael Bernard Beckwith is one of the most critically acclaimed teachers and speakers in the world, the founder and spiritual director of the Agape International Spiritual Center, and a true thought leader. He has also been a huge inspiration to me personally, and I know his insights will help you on your own personal journey. 

This episode is a powerful look into what can happen when you have intention in your life, act in service to other people, and reprogram your mind in order to manifest positivity. Michael is here to share powerful insights on meditation, spiritual growth, and personal transformation. So listen in, take notes, and enjoy! 

In this episode you’ll discover:

  • What attracted Michael to live a life of service.
  • Why you should establish an intention to fall in love with things that are difficult.
  • The true meaning of discipline, and how to reclaim it. 
  • How structure can actually give you more freedom.
  • What it means to have intention deficit disorder.
  • The importance of having intention in your life. 
  • How to ask questions in order to receive guidance. 
  • The four stages of spiritual growth. 
  • What it means to get your next assignment in life.
  • The benefits of asking empowering questions. 
  • How to keep your frequency high. 
  • The difference between attraction and radiation. 
  • How to use affirmations in order to retrain your subconscious mind.
  • Why complaining is a form of creativity. 
  • How to use social media as a tool for unity. 
  • The importance of channeling your uniqueness and individuality. 

Items mentioned in this episode include: 

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Aug 06, 2019
TMHS 364: Beating Financial Stress And Getting A Money Mindset Makeover
01:07:34

Our modern lives are stressful. Between balancing work, relationships, and personal development, we all have a lot on our plates. But above all else, studies show that money is the number one stressor keeping Americans awake at night. 

This is a pervasive issue in our culture that can have adverse effects on our physical and mental health. Financial stress can feed into depression and anxiety, lead to digestive troubles, and disrupt your sleep. If you’re one of the many people who are stressed out about your personal finances, I hope this episode will inspire you to begin changing your paradigms about money so that you can live a longer, healthier life. 

You’re going to learn some real, tangible steps you can take to improve your financial situation. We’re covering the critical mindset shifts that are required to attract abundance. You’ll also hear some practical tips you can use to start making more money. I hope this episode adds consequential value and insight to your life. Enjoy!  

In this episode you’ll discover:

  • The number one stressor among Americans. 
  • How money relates to mental health. 
  • The deeply ingrained beliefs I had to unlearn about money. 
  • How a scarcity mindset can make you unconsciously repel money.
  • Why you should never let money stop you from reaching your goals.  
  • The positive and negative associations of a hustle mentality.
  • How writing down your goals can help you change your life. 
  • Why attaching money to a greater purpose can help you create success. 
  • What it truly means to pay yourself first. 
  • The importance of investing in assets that can work for you. 
  • Tangible ways to start making more money. 
  • The mindset shift required to go from employee to entrepreneur.
  • How having financial goals can help you create more value in the world. 
  • The importance of pursuing excellence in your career. 
  • What it means to make money a study.

Items mentioned in this episode include: 

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Aug 05, 2019
TMHS 363: How To Improve Your Strength & Performance - With Guest Mark Bell
01:43:42

If you’ve ever tried to build muscle mass, you know that it takes more than simply lifting heavy. Building muscle involves hard work, a fine-tuned diet, consistency, rest, and recovery. And just like reaching any goal, there’s a huge mindset component required to move the needle. 

When we’re talking about getting stronger, there’s no one better to learn from than Mark Bell. Mark is a record-holding professional powerlifter, a coach and fitness expert, and a true pioneer in lifting techniques. He is also a successful inventor, influential gym owner, and overall powerhouse of a human being. 

On this episode, Mark is sharing his best tips and insight into how to build muscle mass and get stronger. You’ll learn about lifting better, the best ways to utilize equipment, and how to find optimal training routines for your body. Mark has so much knowledge and inspiration to share, so listen in and enjoy! 

In this episode you’ll discover:

  • What inspired Mark to start a free gym.
  • How to actually get stronger.
  • The story behind Mark’s famous Sling Shot, and how it works.
  • Why gaining muscle mass should be everyone’s goal. 
  • What it means to lift better.
  • Why rest and recovery are the key ingredients to building strength. 
  • What accommodating resistance is. 
  • The importance of proving to yourself that you can reach your goals. 
  • How to have honest conversations about performance-enhancing drugs. 
  • Common misconceptions and stigmas about steroids. 
  • The fastest way to get strong. 
  • Why it’s so important to focus on small, foundational movements during training.
  • How losing weight in stages can help you reach your goals.
  • The lessons Mark learned from creating a product. 

Items mentioned in this episode include: 

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Jul 30, 2019
TMHS 362: Embracing Your Body And Owning Your Power - With Guest Steph Gaudreau
01:41:49

There’s a big movement in our culture today regarding body positivity and self-love. On a broad scale, things are changing. Clothing brands are removing retouched images from their ad campaigns, the entertainment industry is casting a wider range of body shapes and sizes, and social media influencers are beginning to take the emphasis away from the highlight reel and instead focusing on what’s real and authentic. 

But changing the conversation around body positivity is no easy feat. While things are shifting across the board, there are still so many people who define their worth by the number on the scale and are focused on their perceived flaws and insecurities. Steph Gaudreau has one of the most influential voices in this space. Her personal story is an incredible testimony of overcoming negative self-talk and breaking free from an unhealthy relationship with food, exercise, and body image. 

Today you’re going to hear Steph’s journey through navigating and changing her relationship with her body. You’re also going to learn some of the insights and philosophies that Steph uses to help women embrace their bodies, proudly take up space in the world, and to wear the shorts. 

In this episode you’ll discover:

  • The power of challenging your negative self-talk.
  • Why the scale is not a good measurement of health or success.  
  • How Steph transformed her relationship with food and fitness. 
  • What it means to wear the shorts. 
  • The struggles Steph faced while naming her book. 
  • What it means to move with intention. 
  • The difference between loving your body and embracing your body. 
  • What drove Steph to shift her career from recipes to a four-pillar health philosophy. 
  • How to fit exercise into your lifestyle, and not vice-versa. 
  • The importance of having gratitude for your body.
  • Two different types of muscle growth, and how they work. 
  • The main pillars of the Core 4 (and how they can help you become happier!)
  • What mindset encompasses, and why changing it can be so difficult. 
  • The importance of having a purpose outside of yourself.
  • Why shifting the focus away from yourself can help you grow. 
  • The power of giving an honest compliment.

Items mentioned in this episode include: 

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Jul 24, 2019
TMHS 361: 10 Ways To Upgrade Your Emotional Fitness
01:07:19

Whether you’re trying to advance your physical fitness, career, or relationships, the way you think and operate emotionally will determine your results. If we want to change the course of our lives for the better, we have to learn how to build our emotional intelligence. 

On this compilation episode, we’re going to cover how to cultivate and improve your emotional intelligence. You’ll hear interviews from ten of the top experts in the realm of emotional wellness. You’re going to learn insights and strategies that you can use in order to reach your goals and become your most authentic self. 

We’re highlighting the importance of building emotional intelligence, how to overcome obstacles like comparison syndrome, how to build empathy, as well as how to truly channel your authenticity. So listen in, take good notes, and apply the tactics that resonate with you! 

In this episode you’ll discover:

  • The role emotional intelligence plays in having a successful and productive life. 
  • How being too focused on happiness can actually make you less happy over time.
  • What we can learn from our negative emotions. 
  • A simple tactic for overcoming envy and comparison syndrome.
  • The difference between EQ and IQ. 
  • How reading fiction can make you more empathetic.
  • The relationship between our body and how we perceive emotions. 
  • What sympathetic overdominance is.  
  • The importance of listening to understand (vs. listening to respond). 
  • How failure and success are interlinked. 
  • The key to recovering from your mistakes. 
  • How health marketing perpetuates a cycle of shame. 
  • The dangers of assigning morality to food. 
  • What it truly means to be authentic. 
  • Why carrying a sense of purpose is so important for your emotional fitness. 

Items mentioned in this episode include: 

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Jul 17, 2019
TMHS 360: Use Your Life Conditions To Create Your Mission
58:23