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The Model Health Show

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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.
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Published 2020-10-07

TMHS 435: Update Your Mental Apps & Create Change When Things Seem Impossible - With Guest Light Watkins

87 min
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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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Published 2020-09-29

TMHS 434: How Social Media Affects Our Psychology & Why Our Phones Are Becoming Irresistible - With Guest Adam Alter

79 min Transcript
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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. 

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Published 2020-09-27

TMHS 433: The Masking Of Studies & Conflicts On Airborne Transmission Of SARS-CoV-2

80 min Transcript
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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. 

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Published 2020-09-22

TMHS 432: The Massive Impact Work Has On Your Health & Why NOW Is The Time To Change It

106 min Transcript
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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. 

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Published 2020-09-16

TMHS 431: The Myth Of Hard Work & How To Upgrade Your Identity - With Guest Vishen Lakhiani

74 min Transcript
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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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Published 2020-09-08

TMHS 430: Get Creative During Chaos & How To Inquire Within - With Guest IN-Q

91 min Transcript
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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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Published 2020-09-01

TMHS 429: Stop Hating Yourself Into Health & Fit2Fat2Fit Reloaded! - With Guest Drew Manning

66 min Transcript
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“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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Published 2020-08-25

TMHS 428: Healthy Fear Versus Oppressive Fear & How Division Creates Suffering - With Guest JP Sears

80 min Transcript
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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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Published 2020-08-24

TMHS 427: Family & Financial Wellness During Challenging Times

87 min Transcript
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“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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Published 2020-08-17

TMHS 426: COVID-19 & Mental Health - With Guest Dr. Daniel Amen

69 min Transcript
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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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Published 2020-08-11

TMHS 425: Immunological Adaptation: Viruses, Immune Cells, & Practical Support

82 min Transcript
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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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Published 2020-08-04

TMHS 424: Breathe Again: From Miasmatic Disease To Modern Day Misconceptions

93 min Transcript
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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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Published 2020-07-29

TMHS 423: The Meaning Behind Skyrocketing COVID-19 Cases & Hospitalizations - With Dr. Alan Preston

73 min Transcript
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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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Published 2020-07-21

TMHS 422: Train Your Brain To Find Opportunities During A Crisis

69 min Transcript
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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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Published 2020-07-15

TMHS 421: Build & Maintain Your Confidence To Thrive Through Life’s Challenges

58 min Transcript
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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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Published 2020-07-08

TMHS 420: The Fatburn Fix & Our Growing Susceptibility To Viral Infections - With Dr. Cate Shanahan

87 min Transcript
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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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Published 2020-07-01

TMHS 419: Pandemic & Protests: How To Heal & Build Healthy Relationships - With Guest Anne Stevenson

129 min Transcript
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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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Published 2020-06-24

TMHS 418: Why America Was Hit So Hard By COVID-19

97 min Transcript
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“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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Published 2020-06-17

TMHS 417: 8 Powerful Ways To Manage Stress During Complicated Times

75 min Transcript
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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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Published 2020-06-09

TMHS 416: The Most Overlooked Racial Health Disparity In Our World Today

108 min Transcript
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“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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Published 2020-06-03

TMHS 415: Why The World Is Facing Great Challenges Right Now And Why The Answer Is YOU - With Guest Dr. Michael Beckwith

80 min
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“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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Published 2020-06-01

TMHS 414: Accurate Reporting & Epidemiology - With Guest Dr. Alan Preston

69 min Transcript
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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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Published 2020-05-27

TMHS 413: Powerful Motivation To Use During Times Of Uncertainty

57 min Transcript
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“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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Published 2020-05-19

TMHS 412: The Wild History Of Cereal And Public Health

63 min Transcript
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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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Published 2020-05-12

TMHS 411: The Human Virus & Why Quarantine Has Us More Unhealthy Than Ever

85 min Transcript
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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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Published 2020-05-05

TMHS 410: 7 Little Known Things That Are Affected By Your Sleep

60 min Transcript
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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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Published 2020-04-28

TMHS 409: Building Financial Strength & Being Productive In Times Of Crisis With Guest Amy Porterfield

71 min Transcript
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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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Published 2020-04-21

TMHS 408: Master Your Focus In Turbulent Times & Unlock Your Limitless Brain - With Guest Jim Kwik

113 min Transcript
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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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Published 2020-04-15

TMHS 407: How To Reduce Anxiety And Maintain Your Health During A Lockdown

92 min Transcript
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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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Published 2020-04-07

THMS 406: Taking Action In Challenging Times & The Success Principles - With Guest Jack Canfield

81 min Transcript
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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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Published 2020-03-31

TMHS 405: Global Pandemic, The Human Virome, & Thriving During Chaos

79 min Transcript
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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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Published 2020-03-24

TMHS 404: Sound Medicine: How Sound Influences Healing, Stress, & Genetic Expression - With Dr. Kulreet Chaudhary

71 min Transcript
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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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Published 2020-03-18

TMHS 403: Hyperpalatable Foods, Sketchy Chemicals, & The Genius Life - With Guest Max Lugavere

76 min Transcript
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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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Published 2020-03-10

TMHS 402: Secrets Of The Female Brain - With Guest Dr. Lisa Mosconi

91 min Transcript
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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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Published 2020-03-04

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

71 min Transcript
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“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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Published 2020-03-02

TMHS 400: How Neuroscience Is Transforming Psychiatry & The End Of Mental Illness - With Guest Dr. Daniel Amen

87 min Transcript
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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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Published 2020-02-26

TMHS 399: How Your Zip Code Can Control Your Health & How To Fix Our Food System - With Dr. Mark Hyman

70 min Transcript
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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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Published 2020-02-18

TMHS 398: Beautiful Teeth, Healthy Gums, & Fresh Breath: Tips For Natural Oral Care - With Guest Nadine Artemis

62 min Transcript
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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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Published 2020-02-12

TMHS 397: 10 Tips For Deeper Love And More Connection

60 min Transcript
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“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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Published 2020-02-05

TMHS 396: Tools For Faster Recovery: Sound Therapy, Vibration Therapy & More - With Guest Ben Greenfield

95 min Transcript
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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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Published 2020-01-28

TMHS 395: The Amazing Connection Between Fungi, Skin Health, And Weight Loss - With Guest Tero Isokauppila

68 min Transcript
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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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Published 2020-01-22

TMHS 394: 10 Powerful Nutrition Tips From The World's Top Experts

54 min Transcript
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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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Published 2020-01-14

TMHS 393: The Extraordinary Link Between Exercise, Joy, And Human Connection - With Guest Dr. Kelly McGonigal

64 min Transcript
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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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Published 2020-01-08

TMHS 392: Brain Wash: How Your Environment & Habits Are Controlling Your Life - With Guests Drs. David & Austin Perlmutter

76 min Transcript
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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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Published 2020-01-05

TMHS 391: Break Free From The Dieting Mentality & Improve Your Relationship With Food - With Guest Kelsey Heenan

68 min Transcript
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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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Published 2019-12-31

TMHS 390: Cleanse, Nourish, And Restore Your Body - With Guest Dr. Kellyann Petrucci

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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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Published 2019-12-24

TMHS 389: How Your Posture Affects Your Brain & The Surprising Science Of Play - With Guest Aaron Alexander

74 min Transcript
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“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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Published 2019-12-17

TMHS 388: Positive Psychology: How To Wire Your Brain For More Happiness

85 min Transcript
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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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Published 2019-12-10

TMHS 387: Reprogram Your Mind For Better Health And Success - With Guest Marisa Peer

83 min Transcript
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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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Published 2019-12-03

TMHS 386: Is Detoxification A Miracle Or Myth? - With Guest Alejandro Junger

66 min Transcript
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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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